Reverse aging through Exercise

Exercise is very important in all ages. But in old age, it has got a very special role to play. It helps to reduce the many problems of old age and assists in keeping good health. It produces fitness and helps in the reversal of ageing. The fitness got from exercise will help in maintaining vitality and youthfulness.

 Benefits of Exercise

-          It produces a stronger heart and healthier lungs.

-          Body muscles become more efficient by converting stored fat to muscle and energy

-          Leads to a slowing down of ageing

-          Reduces old age health problems and joint pains

-          Increase efficiency of all internal body organs

-          Reduces blood pressure, blood cholesterol

-          Helps in body weight reduction

-          Helps to prevent osteoporosis and bone fractures

-          Reduces chances for breast cancer in ladies

-          Eliminates toxin and improves elasticity of skin

-          Helps in reducing stress and depression

-          Increases overall vitality, confidence, creativity and optimism

      -    Rejuvenates body and mind

 Time for exercise

There is no fixed time for exercise; it depends on the convenience of the individual concerned. Early morning and evening time are both suitable for exercise.

 Types of Exercises

The different types of exercise are: Brisk Walking, Cycling, Jogging, Swimming and Skipping

To achieve optimum fitness, one  need  to exercise for  about 30 minutes.

 Walking

Out of all the exercises mentioned above, brisk walking is the most ideal especially for senior citizens. It is the simplest form of exercise. It helps to reduce weight, lowers blood sugar and blood pressure. It is a powerful  therapeutic tool to refresh the mind and body.

Walking is a fun and helps to manage and control tension, back ache, head ache and emotional fatigue. It is the cheapest exercise program as it does not require costly tools or equipments except a pair of .good shoes. It is ideal for conditioning  the hips, thighs and stomach muscles.

 LS-02

270511

http://raamachandran.blogspot.com/

Deep sleep to gain full vitality

Just like food and exercise, sleep is very essential for all to maintain good physical and mental health. Sleep serves as a rejuvenating factor for human body.

 The vigor and freshness obtained after a night’s sleep is unexplainable. After a day’s strenuous work, tiredness follows and   both body and mind requires rest which is only obtained through sleep. The nervous system will function smoothly after a good sleep.

 During sleep, toxins from the body are eliminated and tissues got rebuilt. Also stress is released.

 Duration Of Sleep

The duration of sleep depends on the age, physical and mental condition of the individual concerned. On an average an adult requires 7 to 8 hours of sleep a day. Children require more sleep as they need extra energy for their growth.

 Requirements for a good sleep

        -   A light meal is recommended for the night since a heavy meal requires lot of          

      energy to digest. People will have a tendency to wake up late without a feeling of

      freshness. The diet should be balanced with sufficient nutrition value. Include  

       plenty of  vegetables and fruit in the meal.

-          Aerobic exercise will help to get good sleep

-          The saying’ Early to bed and early to rise makes a man healthy and wise’ is perfectly right. Try to avoid ‘burning the midnight oil’ and late night outings.

-          Keep the bed room airy with good ventilation. Keep the widows open. If the windows are shut, stale air will remain inside the room causing a nauseating experience.

-          A firm bed with out a sag is recommended.

-          A hot water  bath  just  before retiring in the night will help in having the muscle relaxed and serves to get a sound sleep.

-          Take a short walk in the evening along with family members which will help in exchanging the thoughts about day’s activities and solving personal problems and removing tensions.

 Don’ts

-          Avoid coffee in the night. Coffee contains caffeine which reduces the intensity of sleep.

-          Alcohol in excess will give a bad night’s sleep. It produces a drugged sleep and not a natural sleep.

-          Sugar should  be limited as too much sugar excites the nervous system causing irritability.

-          Don’t drink too much water in the evening as this will necessitate to get up to relieve the bladder.

LS-03

290511