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Exercise and yoga
- 1. EXERCISE -Physical activities forthe improvement of physical and mental health. IMPORTANCE -Fitness -well maintained homeostasis -makes healthier -Makes free from diseases(systemic and non-systemic) -Increase defense power against antigen and environment -Improves growth -Boost energy -Good mood and sleep -Stop earlier ageing etc.
- 2. TYPES OF EXERCISE Basically exercise fallsinto four categories, 1.Endurance (aerobic) 2.Strength (anaerobic) 3.Balance 4.Flexibility ENDURANCE EXERCISE Increase the heart rate and breathing -cycling -eye exercise -dancing -running etc. Importance -Increase overall fitness -keeps heart, lungs and circulatory systems etc.
- 3. CYCLING Importance -Strong muscles -Increase stamina -Preventsfrom diseases *heart disease *stroke *Glaucoma *arthritis etc. -Prevents from schematic eye disease -Protect from hypertensive retinopathy Disadvantage -Dry eye -Respiratory diseases NOTE: 15-20 minutes daily
- 4. EYE EXERCISES 1.PALM THE EYES Importance -Spreadthe tear film -Increase concentration -Reduce stress -Relaxation -Good sleep etc. Disadvantages -Pain if pressed hardly -long period cause vision blurred NOTE: 5 minute daily
- 5. 2.RYTHMIC EYE MOVEMENT Importance -Strength extraocular muscles -Protects eye from squint -Balance convergence and divergence -Increase field of view Disadvantages -headache -fatigue -eye strain etc. NOTE: Practice 2-3 minutes daily
- 6. 3.NEAR AND FARFOCUSING Importance -Strengthen the eye muscles -maintain vision *Near *Far -Improves accomodation of eyes Disadvantage -Headache -Fatigue NOTE: 5 min per day
- 7. 5.MAKING 8 WITHEYES Importance -Control the physical movement of eyes -Strength EM -Improves field of vision -Maintain head and eye movements Disadvantages -Irritative -headache NOTE: 2 min per day
- 8. ANAEROBIC (STRENGTHEN) -Weight lifting -Eye exercise -Jumping -Skeeping -Climbingstairs etc. Short period, slow breathing and high intensity exercise Importance -Improves strength, speed and power -Maintain fitness etc.
- 9. WEIGHT LIFTING Importance -Improves strength -Improves bonedensity -Fitness Disadvantage -stress -Lethargy -stroke and hemorrhage
- 10. EYE EXERCISE 1.Eye massage Importance -ReduceIOP -Improves eye circulation -Active the eye muscles -Reduce eye strain NOTE: 3-5 minutes
- 11. 2.FOCUSING A POINT Importance -Maintain eyehealth -Improves vision -Enhance concentration -Facilitate the accomodation Disadvantage -eye strain -headache NOTE: For 3 min
- 12. SKIPPING Importance -Effective fat melter -Itimproves footwork, balance, coordination, and agility. -Enhance circulation -Build the muscles -Gives strength Disadvantage -body pain -Lethargy NOTE: 5-10 minutes daily 2 times
- 13. BALANCE EXERCISE -Standing onone foot -Heel-to-toe walk -Tai Chi Exercise to maintain the posture and balance the center of gravity. Importance -Prevents fall -Maintain lower body strength -Balance circulation -Enhance eye health -Maintain sugar level etc.
- 14. STANDING ON ONEFOOT Importance -Improves mental health -Healthy joints -Reduce muscles cramps NOTE: 5 min per day
- 15. HEEL TO TOEWALK Importance -Maintain balance -maintain lower body strength Disadvantage -heel and toe pain NOTE: 2-2min
- 16. TAI CHI Importance -Provides flexibility, balanceand aerobic benefits -Control systemic diseases like *Arthritis *Low bone density *Breast cancer *Heart disease *Parkinson’s disease -Improves vision NOTE: 15 minute or more
- 17. FLEXIBILITY EXERCISES -Shoulder andupper arm stretch -Calf stretch -Yoga It is a exercise that is done for stretching body and joint health Importance -Fitness -Muscles strength -Reduce joint problem -Smoothness of body -Control cardiorespiratory problems etc.
- 18. SHOULDER AND UPPERARM STRETCH Importance -Reduce joint pain -Smooth the body -Control heart and respiratory diseases -Control BP -Control schematic eye disorders
- 19. CALF STRETCH Importance -Strength thelower body parts -Reduce muscles weakness -Feel energetic -Light the body -Control systemic diseases -Improves eye health NOTE: 7 min
- 20. YOGA Importance -Balance all body systems -Givespeace -Provide concentration -Improves vision -Boost energy -Maintain homeostatic condition NOTE: 3-30 min
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- 23. PRESENTED BY : Name:Dinesh Kumar Sah College: Vasan institute of ophthalmology and research Branch: BSc. Optometry Project: Exercise and yoga Assignment by- Purnima ma'am Special thanks to supportive friends and ma’am. “THANKS FOR YOUR LOVE AND BLESS”