8 b-earthsoft-health management


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Manage your health, you get a life only once! Be vegetarian!
Earthsoft Foundation of Guidance (EFG) is working as an NGO/NPO for students - Education & Career
guidance and for Professionals for soft skills enhancements. I am working on speading , sharing
knowledge; experience globally.It has uploaded important presentations at http://myefg.in/downloads.aspx.
Also https://dl.dropbox.com/u/83265908/Links-events.xls has links for all ppt files.

Read http://tl.gd/jm1gh5

Be mentor using your education, knowledge & experience to contribute for a social cause & do conduct
free training/ workshop seeking help of existing platforms like rotary,etc
Kindly spread to your friends.Thank you!

- Earthsoft Foundation of Guidance
Let us make earth little softer..

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8 b-earthsoft-health management

  1. 1. Earthsoft Foundation of GuidanceEdge-Aggressive-Reliable-Trust-Honesty-Soft-Obedient-Fun-Transparent Making earth little softer
  2. 2. Appeal 2Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  3. 3. Index Ref to www.reach.ind.in • Exercise & Fitness • Nutrition & Calorie Management • Stress Management • Ear Nose Throat Teeth 3Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  4. 4. Exercises & fitness • Stamina (Cardio) Exercises • Strength Exercises • Mobility Exercises • Back Exercises • Yoga • Weight Training 4Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  5. 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. 5Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  6. 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. 6Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  7. 7. Strength ExercisesImprove muscular strength with 10-20 repetitions ofeach of these movements 7Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  8. 8. Mobility Exercises 8Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  9. 9. Mobility Exercises 9Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  10. 10. Back Exercises 10Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  11. 11. Back Exercises 11Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  12. 12. Yoga- http://www.yogapoint.comhttp://www.santosha.com/asanas/ Relaxing Postures Back bend Forward bend Side bend Twist Stretches Balancing Postures Inversion Meditation 12Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  13. 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 13Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  14. 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. 14Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  15. 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. 15Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  16. 16. Yoga 16Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  17. 17. Yoga 17Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  18. 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 18Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  19. 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. 19Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  20. 20. Weight Training 20Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  21. 21. Weight Training 21Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  22. 22. Nutrition ManagementFood intake must comprise a balanced diet of 1500-2000k calories with fibre (> 75 gm) & low fat (<30 gm) 22Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  23. 23. Fat & Fibre content 23Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  24. 24. Minerals 24Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  25. 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. 25Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  26. 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. 26Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  27. 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. 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 27Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  28. 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! 28Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  29. 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 days 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 cant remove any activity or reduce time for health factors. 29Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  30. 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 doctors 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. 30Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  31. 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 doctors approval. • Consult your doctor immediately in case of injury and breathing difficulty. 31Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  32. 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. 32Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  33. 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 33Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer
  34. 34. Thank You 34Copyright@2007Contact – rrakhecha@myefg.org Making earth little softer