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1. Some Thoughts on
HEALTH & FITNESS
by
Gudrun Dreher

2. HEALTH
The word HEALTH is etymologically
connected to WHOLE and HOLY
-> when you are healthy you are:
 whole
 fulfilled
 connected/ interconnected
 aware of the larger whole
 happy

3. Levels of Health include:
 Physical
 Emotional
 Spiritual
 Intellectual/Mental
 Social
 Environmental
 Global

4. Physical Health
 Absence of Disease
 Plenty of Exercise
 Proper Nutrition
 Enough Sleep Every Day
 Regular Periods of Relaxation
 Absence of Abuse of Body:
Violence, Drugs
 Safe Sexual Life

5. Emotional Health:
< Consciousness
 Being Happy
 Managing Stress
 Accepting Oneself (body, feelings thoughts)
 Accepting What Can’t Be Changed &
Making the Most of It
 Changing for the Better What CAN be
CHANGED -> Making a Difference

6. Spiritual Health
 Understanding Yourself as Part of a Whole:
e.g. Family, Community, Universe
-> I.e. Belonging to a Meaningful System
 Having Found a Meaning in Life =
 Knowing Your Life’s Purpose
* Who am I?
* What do I want?
* What am I here for?

7. Intellectual/ Mental Health:
 Learning New Things Throughout Your
Life
 Having Something that Keeps You
Excited and Enthusiastic
 Being Creative in All Areas:
Movement, Music, Art, Poetry, Living,
etc

8. Social Health:
 Having Family and/ or Friends
 Having Some Kind of Social Support
System
 Feeling Part of a Community
 Connecting to Other Humans and/or
Animals

9. Environmental Health:
 Feeling Connected to the Universe
 Being Aware of the Interconnectedness
of All Life
Examples:
* Rivers as Bloodstreams
* Trees as Lungs

10. Global Health:
 Peace and Peace Consciousness
 Respect for “the Other”
 Compassion
 Harmony
 Awareness of the Interconnectedness
of Nations and Economic System
 Awareness of the Effects of Small
Actions on a Global Scale

11. FITNESS
-> Components of Fitness
 Cardio-Vascular Fitness
-> Aerobic Exercise
 Muscular Endurance
-> Strength Training
 Flexibility
-> Stretching
 In Addition:
Skill-Related Fitness
-> Balance, Coordination, etc.

12. How Often Should You
Exercise for the Full Benefits?
 Cardio:
at least 3-5 x per week
at least 30-60 minutes per session
 Strength:
3 x per week all body parts
(Lower Body, Upper Body, Abs)
or:
more often if you alternate body parts
 Flexibility:
Every Day!

13. Every Exercise Routine
Should Consist of the Following Parts:
 Warm-Up
 Work-Out
 Cool-Down & Stretching

14. Example of a Strength Work Out
 Warm-Up
-> Make sure you warm up the
Muscles you will use!
 Lower Body:
* Squats
* Lunges
* Leg-Press (= “Little Bridge”)
* Rear Leg Lift (from kneeling)
* Outer-Thigh Leg Lift
(“Dog at Tree”)
* Calf Raises (“Go Up On Toes”)
* Toe Raises (“Lift Toes Up”)
 Upper Body:
* Push-Ups
* Plank
* Side Plank
 Core:
* Sit-Ups
* Bicycle
* Back Extension (= “Cobra without
Using Hands”)
* Balancing Cat
 Cool-Down & Stretching:
-> Make sure you stretch the muscles
you have worked!

15. Benefits of Exercise:
 Better Health
 Better Posture & Balance
 Better Self-Esteem
 Better Emotional State (Hormones)
 Lower Injury Risk (Falling, Agility)
 Better Weight Management
 Stronger Muscles & More Muscles
 Stronger Bones (no osteoarthritis)
 Less Stress