Earthsoft Foundation of Guidance presents Health management

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Be Healthy
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Appeal
Please circulate to all your friends, colleagues,
relatives, associates and just to everyone on
your mailing list. Let them gain too!
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Index

• Ref to www.reach.ind.in
• Exercise Fitness
• Nutrition Calorie Management
• Stress Management
• Ear Nose Throat Teeth

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Exercises fitness

• Stamina (Cardio) Exercises
• Strength Exercises
• Mobility Exercises
• Back Exercises
• Yoga
• Weight Training

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Stamina (Cardio) Exercises

• Walking
• Excellent cardiovascular benefits for old age
• Should be done briskly with swinging of the arms.
  Comfortable shoes must be worn. May be done
  morning or evening for 30-60 minutes..
• Observe clean air around
• Jogging
• Suitable for younger age below 50 Yrs. 30 minutes
  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
  walk run on soft or grassy surface.
• Wear comfortable clothes and breathe freely.

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Stamina (Cardio) Exercises

• Swimming - 20 minutes of continuous swimming is
  sufficient. Alt. swim the length of a pool 10-20
  meters, rest for 30 sec swim back. 10 such
  lengths is good. Use any stroke. Cardiovascular
  and muscular benefit.
• Cycling - For any age group. minimum 45-60
  minutes of continuous controlled fast cycling.
  Cycling up slopes gives added benefit. Ordinary
  or indoor cycles may also be used at low
  resistance for 45 minutes.
• Games- For the younger age, 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.

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Strength Exercises
Improve muscular strength with 10-20 repetitions
of each of these movements
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Mobility Exercises
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Mobility Exercises
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Back Exercises
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Back Exercises
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Yoga- http//www.yogapoint.com
http//www.santosha.com/asanas/
Forward bend
Back bend
Relaxing Postures
Stretches
Twist
Side bend
Balancing Postures
Meditation
Inversion
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Yoga

• Ardh-halasana (30, 60, 90 deg, double leg raises)
  Effect on abdomen, legs, back
• Halasana (Plough pose) Effect - on spine, nervous
  system, back, lungs
• Sarbangasana (Shoulder stand) Effect - on brain,
  nervous system, thyroid,etc
• Matsyasana (Fish pose) Effect - on chest, neck,
  thyroid, lungs.
• Salabhasana, (Locust pose) Effect - an buttocks,
  legs, hips, constipation, gas, digestion, etc

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Yoga

• Bhujangasana (Cobra pose) Effect - on lower back,
  reproductive organs, lungs, spine, chest, abdomen
• Dhanurasana (Bow pose) Effect - on abdomen,
  digestion, legs, back.
• Naukasana (Boat pose) (V sit-ups) Effect - on
  spine, abdomen, chest,
• Bakrasana (Half spinal twist) Effect - on spine,
  fat on waist, gas, digestive organs.

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Yoga

• Trikonasana (Triangle) Effect - on spinal nerves,
  waist, digestion.
• Pranayama (Deep breathing) 10 rounds each.
• Anulome / Vilome - alternate nostril breathing,
  and
• Kapalbhatti.. - belly breathing Effect - on lungs
  and respiratory system.
• Shavasana (Corpse pose) on physical / mental
  relaxation.
• Suryanamaskar (Sun Salutation) Effect - on full
  body, heart circulation.

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Yoga
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Yoga
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Weight Training

• Weight training is basically for strengthening
  building up the muscles with stretching and
  cardio-vascular exercises. It loads the bones
  thereby strengthening protecting against
  osteoporosis.
• Schedule it on alt days i.e. 3 days a week
• 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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Weight Training

• Use weights to stretch muscles build muscular
  endurance. Cardiovascular stamina increased by
  lighter weights more repetition
• If repetition are too easy, the weight used is
  too little. If the repetitions are difficult, it
  means weight carried is too heavy.
• A repetition is exercise movement from start to
  finish and back. A set is a group of repetitions
  of the same exercise. E.g. upper body 8
  repetitions and for lower body, 15 repetitions is
  one set
• 3 sets of exercises for each muscle group.

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Weight Training
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Weight Training
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Nutrition Management
Food intake must comprise a balanced diet of
1500-2000k calories with fibre (gt 75 gm) low
fat (lt30 gm)
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Fat Fibre content
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Minerals
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Stress

• Stress is the bio-psycho-social response of the
  body to a mental or physical demands during
  stressful conditions leading to emotional or
  cognitive thinking and behavioral and
  physiological changes
• When stress is long term and chronic, it leads to
  chronic psychosomatic ailments. Stress triggers
  to those live in the fast track or suffer from
  monotony, boredom or frustration.
• There is strong link between stress and illness.

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Stress Management

• To develop a stress-free personality - A high
  self-esteem, assertive behavior and a positive
  attitude help to focus on areas where control and
  change are possible.
• Locate the source of stress and use a problem
  solving approach. Understand (Situation), Change
  (Attitude) and Control (Response) are 3 important
  steps..
• Exercise utilizes stress hormones of body makes
  it fit. Meditation techniques result in calming
  brain waves reducing stress.

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Stress Management

• Meditation helps controlling Hypertension,
  Headaches, Digestive ailments, Cardiac ailments,
  Sleep problems
• Change of perspective helps to change stressful
  scenario to an active, rewarding life
• Sleep of 6 - 8 hours helps in relaxation
  recharges body and mind. It restores physical
  mental health.

Hours Activity
6-8 Sleep
8-10 Work, Occupation, Study
1 Exercise
1 3 big and 2 small meals Quality family time
6 Relaxation, personal hygiene, social time, quiet personal time
24 Total Hours of a day
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Stress Management

• 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!

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Stress Management

• 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 to have renewed energy to face the
  next day's Stresses.
• Plan your time well effectively. 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 remove any activity or
  reduce time for health factors.

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Ear

• Have periodic examination of your ears,
  especially if you notice decrease in hearing
• Do not put drops, oil, etc. in ears without
  advise.
• Do not clean the ears with pins, keys, pens, ear
  buds, etc.
• Do not remove foreign objects from the ear
  without a doctor's assistance.
• Loud noises are harmful for the ears.
• Do not slap children / others on the ears.
• Do not allow dirty water to enter into the ears.
• In all cases of ear ache, ringing in the ears,
  discharge from the ears, giddiness, vertigo,
  nausea, vomiting etc.- immediately consult your
  doctor.

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Nose

• Do not squeeze a pimple around nose.
• Do not remove a foreign object from the nasal
  passage without a assistance.
• Do not unnecessarily pick or blow the nose
  vigorously.
• Avoid unnecessary misuse of nasal drops inhalers,
  etc. without a doctor's approval.
• Consult your doctor immediately in case of injury
  and breathing difficulty.

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Throat

• Avoid use of irritants to the throat such as
  smoking, chewing tobacco / paan, etc.
• Avoid putting coins, marbles, etc. in the mouth
• Do not shout. This causes hoarseness. In cases of
  hoarseness - rest the throat till hoarseness
  passes. If hoarseness persists more than 7 days,
  consult your doctor.
• Avoid eating excessively cold/hot spicy foods.
• Eat food calmly- avoid hurry.
• In case of glandular swelling in the neck,
  consult your doctor.

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Teeth

• Brush your teeth once / twice a day prior to
  sleeping
• Massage gums once a day with finger for one
  minute
• Avoid using abrasive tooth powders, salt, tobacco
• Change tooth brush at least once every 90 days.
• Use dental floss for removing food particles,
  avoid the use of pins, etc.
• Do not smoke, chew tobacco/ gum, eat chocolate,
  etc
• Eat plenty of crunchy fresh vegetables and fruit.
• For irregular, sharp, broken teeth, contact
  dentist.
• Do not apply medicine without consulting doctor.
• In case of tooth ache, gum bleeding, ulcers of
  the gum and cheek, white patches, etc., consult
  dentist.
• For growing children - Dental check every six
  months

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Thank You
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