A Complete Health Guide... Use it as a reference material
Specially ……………
Complete Health Guide...
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Walking: Excellent cardiovascular benefits for the advanced age groups.. Should be done briskly with swinging of the arms. Comfortable shoes must be worn. May be done morning or evening for 30-60 minutes. Jogging: Suitable for younger age group below 50 years. 30 minutes is all that is required and may be done continuously, or jog and walk in between when fatigued. The pace of jogging is equal to that of a brisk walkrun on soft or grassy surface. Wear comfortable clothes and breathe freely. Swimming: For those who know how to swim, 20 minutes of continuous swimming is sufficient. Alternately swim the length of a pool 10-20 metres, rest at the end for 30 seconds, swim back. 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit. Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes. Games: For the fitter younger age group. Get fit first before playing games such as squash, badminton, tennis, handball, basketball, football etc.. Warm up before the games. 30-45 minutes of the game is sufficient. Weekend or once a week games must be avoided unless other fitness programmes are done on other days. Play within your capacity. | |
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STRENGTH EXERCISES |
MOBILITY EXERCISES
BACK EXERCISES
YOGA |
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a) Yoga should preferably be done under expert supervision 2-3 times per week. |
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STANDARD YOGASANAS |
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1 . Stand warm up for Pawan Muktasana series. |
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YOGASANAS |
GYM EXERCISES / WEIGHT TRAINING
Weight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows:
1 | The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends. |
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2 | The systems of training different muscle groups on different days, may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen, Legs. |
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3 | Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions. |
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4 | If repetition are too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy. |
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5 | A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set. |
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6 | We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets. |
Nutrition and Calorie Management:
Generally speaking, our daily food intake must comprise a balanced diet of 1500-2000k calories with fibre (above 75 gm) and low fat (below 30 gm). Consult your nutritionist for specific advice.
| Micro - Nutrients: The guide to healthy eating pyramid provides you a balanced diet, with ample vitamins, minerals and anti-oxidants. The therapeutic benefit of these micro-nutrients are explained below.. |
STRESS MANAGEMENT | | ||||||||||||||||||||||||
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| Stress has existed from the time of Early Man but has now become an omnipresent phenomenon in the life of 'Modern Man'. It has pervaded all layers of life. | ||||||||||||||||||||||||
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| Use some of these stress defense mechanisms & optimize your stress. | ||||||||||||||||||||||||
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| Plan your time well. You only have 24 /hours a day and many important areas to fit in. A simple formula for time & stress management. You could personalize it to suit your needs. Remember you can't delete any activity or reduce time for health factors. | ||||||||||||||||||||||||
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| EAR, NOSE, THROAT, TEETH, EYE CARE | ||||||||||||||||||||||||
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| I. Ears
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| II. Nose
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| III. Throat
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| IV. Teeth
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