STAMINA EXERCISES
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.
STRENGTH EXERCISES
Strength Exercises: Improve muscular strength with 10-20 repetitions of each of these movements.
MOBILITY EXERCISES
BACK EXERCISES
YOGA
a) Yoga should preferably be done under expert supervision 2-3 times per week.
b) In case you know Yoga, we suggest that the following ‘asanas’ be included in your programme.
c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15.
d) Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5.
f) This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head – aches, digestive ailments, back problems, joint problems, etc.
STANDARD YOGASANAS
- Stand warm up for Pawan Muktasana series.
- Suryanamaskar (Sun Salutation) Effect – on full body including heart and circulation.
- Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect – on abdomen, legs, back reproductive organs.
- Sarbangasana (Shoulder stand) Effect – on brain, nervous system, thyroid, circulation.
- Halasana (Plough pose) Effect – on spine, nervous system, back, lungs.
- Matsyasana (Fish pose) Effect – on chest, neck, thyroid, lungs.
- Bhujangasana (Cobra pose) Effect – on lower back, reproductive organs, lungs, spine, chest, abdominal organs.
- Salabhasana, (Locust pose) Effect – an buttocks, legs, hips, constipation, gas, digestion, etc.
- Dhanurasana (Bow pose) Effect – on abdomen, digestion, legs, back.
- Naukasana (Boat pose) (V sit-ups) Effect – on spine, abdomen, chest, etc.
- Bakrasana (Half spinal twist) Effect – on spine, fat on waist, gas, digestive organs.
- Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect – on digestion, spine, legs.
- Trikonasana (Triangle) Effect – on spinal nerves, waist, digestion.
- Pranayama (Deep breathing) 10 rounds each. a) Anulome / Vilome – alternate nostril breathing, and b) Kapalbhatti.. – belly breathing Effect – on lungs and respiratory system.
- Shavasana (Corpse pose) – as often as required. Effect – on physical / mental relaxation.
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:
- The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends.
- 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.
- 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.
- 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.
- 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.
- 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
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. Stress is the bio-psycho-social response of the body to a demand, mental or physical. Stress is an arousal response the body makes, when a situation is perceived as being stressful. The impact of this arousal affects emotional as well as cognitive thinking. The impact is seen in behavioral and physiological change.. When stress is long term and chronic it leads to chronic psychosomatic ailments. While there is an undeniable link between stress and illness, optimal stress is a prerequisite for success in every task. Stress is the wind beneath your wings pushing you towards achievement. If stress can trigger off psychosomatic ailments in those living in the fast track, it can be a trigger even to those who suffer from monotony, boredom or frustration. It is therefore very essential to bring a balance between too much and too little stress.
The first step in managing stress is to develop a stress-free personality. A high self-esteem, assertive behavior and a positive attitude help in building a stress-free perception. It also helps to focus on areas where control and change are possible. Locate the source of stress and use a problem solving approach to deal with it step by step. All stress you can understand. Some you can change. Some you may have little control over. You may then need to change your attitude and response towards these stressors. Thereby reducing stress. Any exercise programme done regularly utilizes the body’s stress hormones. Exercise not only makes the body fit, but also acclimatizes the heart and lungs to increased activity, as in stressful situations. Relaxation and meditation techniques result in calming brain waves, and reducing the effects of stress. This is especially effective with stressrelated ailments such as Hypertension, Headaches, Digestive ailments, Cardiac ailments, Sleep problems to name just a few. Stress may be an irritant in your life or it may be a factor of passive existence.
Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 – 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep – NREM and dream REM sleep restoring physical and mental health. Stress may be an irritant in your life or it may be a factor of passive existence. Change of perspective will help change this stress to an active, rewarding life. One of the best gifts of nature is sleep. Daily sleep of 6 to 8 hours helps in relaxation and repair of the body and mind. It provides sufficient time for deep – NREM and dream REM sleep restoring physical and mental health.
- Use some of these stress defense mechanisms & optimize your stress.
- Quality time for family will ensure that you have a retreat called home.
- Plan your career well, it will give you challenge, satisfaction & security.
- An assertive personality is responsible to self & others. Learn this skill.
- Communication is the key to relationship building. Listen better and your conflicts will slowly dissolve.
- Develop a sense of humor. Learn to laugh at life, its paradoxes and at yourself.
- Plan a little idleness & quietness each day. You will be able to recharge.
- Exercise is arousal and relaxation is the opposite. Yet both are necessary on a daily basis. Practice both.
- Sleep well and you will have renewed energy to face the next day’s Stresses.
- 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.
