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..

1. Earthsoft Foundation of Guidance
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Making earth little softer

2. Appeal
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3. Index
Ref to www.reach.ind.in
• Exercise & Fitness
• Nutrition & Calorie Management
• Stress Management
• Ear Nose Throat Teeth
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4. Exercises & fitness
• Stamina (Cardio) Exercises
• Strength Exercises
• Mobility Exercises
• Back Exercises
• Yoga
• Weight Training
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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.
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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.
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7. Strength Exercises
Improve muscular strength with 10-20 repetitions of
each of these movements
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8. Mobility Exercises
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9. Mobility Exercises
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10. Back Exercises
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11. Back Exercises
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12. Yoga- http://www.yogapoint.com
http://www.santosha.com/asanas/
Relaxing Postures Back bend Forward bend
Side bend Twist Stretches
Balancing Postures Inversion Meditation
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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
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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.
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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.
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16. Yoga
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17. Yoga
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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
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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.
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20. Weight Training
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21. Weight Training
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22. Nutrition Management
Food intake must comprise a balanced diet of 1500-
2000k calories with fibre (> 75 gm) & low fat (<30 gm)
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23. Fat & Fibre content
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24. Minerals
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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.
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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.
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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
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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!
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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.
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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.
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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.
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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.
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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
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34. Thank You
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