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Earthsoft Foundation of Guidance presents Health management

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Tips for Health Management, Be healthy, Be Vegetarian, Be disciplined, You get life only once! – PowerPoint PPT presentation

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Title: Earthsoft Foundation of Guidance presents Health management


1
Be Healthy
2
Appeal
Please circulate to all your friends, colleagues,
relatives, associates and just to everyone on
your mailing list. Let them gain too!
3
Index
  • Ref to www.reach.ind.in
  • Exercise Fitness
  • Nutrition Calorie Management
  • Stress Management
  • Ear Nose Throat Teeth

4
Exercises fitness
  • Stamina (Cardio) Exercises
  • Strength Exercises
  • Mobility Exercises
  • Back Exercises
  • Yoga
  • Weight Training

5
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.

6
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.

7
Strength Exercises
Improve muscular strength with 10-20 repetitions
of each of these movements
8
Mobility Exercises
9
Mobility Exercises
10
Back Exercises
11
Back Exercises
12
Yoga- http//www.yogapoint.com
http//www.santosha.com/asanas/
Forward bend
Back bend
Relaxing Postures
Stretches
Twist
Side bend
Balancing Postures
Meditation
Inversion
13
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

14
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.

15
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.

16
Yoga
17
Yoga
18
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

19
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.

20
Weight Training
21
Weight Training
22
Nutrition Management
Food intake must comprise a balanced diet of
1500-2000k calories with fibre (gt 75 gm) low
fat (lt30 gm)
23
Fat Fibre content
24
Minerals
25
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.

26
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.

27
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.

28
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!

29
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.

30
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.

31
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.

32
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.

33
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

34
Thank You
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