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www.reach.ind.in

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please circulate to all your friends colleagues relatives associates and just about everyone on your mailing list let them gain too!

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contents 1 2 3 4 exercise fitness nutrition calorie management stress management ear nose throat teeth www.reach.ind.in

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exercise fitness 1 2 3 4 5 6 stamina cardio exercises strength exercises mobility exercises back exercises yoga weight training www.reach.ind.in

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stamina cardio exercises walking excellent cardiovascular benefits for the advanced age groups should be done briskly with swinging of the arms comfortable shoes must be worn may be done morning or evening for 30-60 minutes jogging suitable for younger age group below 50 years 30 minutes is all that 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 walkrun on soft or grassy surface wear comfortable clothes and breathe freely www.reach.ind.in

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stamina cardio exercises swimming for those who know how to swim 20 minutes of continuous swimming is sufficient alternately swim the length of a pool 10-20 metres rest at the end for 30 seconds swim back 10 such lengths is good use any stroke you know they are all of almost equal cardiovascular and muscular benefit cycling for any age group minimum time 45-60 minutes of continuous controlled fast cycling cycling up slopes gives added benefit ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes www.reach.ind.in

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stamina cardio exercises games for the fitter younger age group 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 weekend or once a week games must be avoided unless other fitness programmes are done on other days play within your capacity www.reach.ind.in

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strength exercises improve muscular strength with 10-20 repetitions of each of these movements www.reach.ind.in

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yoga yoga should preferably be done under expert supervision 2-3 times per week b in case you know yoga we suggest that the following asanas be included in your programme c each yogasana is repeated 2-3 times except serial nos 1 14 15 d persons with back problems should avoid serial nos 2 4 10 12 e persons with cardiac problems hbp etc should avoid serial 4 and 5 f this programme will not only keep you fit but is also beneficial for those persons who have high b.p respiratory problem mental strain head aches digestive ailments back problems joint problems etc www.reach.ind.in

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standard yogasanas i 1 stand warm up for pawan muktasana series 2 suryanamaskar sun salutation effect on full body including heart and circulation 3 ardh-halasana 30 60 90 degrees double leg raises effect on abdomen legs back reproductive organs 4 sarbangasana shoulder stand effect on brain nervous system thyroid circulation 5 halasana plough pose effect on spine nervous system back lungs 6 matsyasana fish pose effect on chest neck thyroid lungs 7 bhujangasana cobra pose effect on lower back reproductive organs lungs spine chest abdominal organs 8 salabhasana locust pose effect an buttocks legs hips constipation gas digestion etc www.reach.ind.in

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standard yogasanas ii 9 dhanurasana bow pose effect on abdomen digestion legs back 10 naukasana boat pose v sit-ups effect on spine abdomen chest etc 11 bakrasana half spinal twist effect on spine fat on waist gas digestive organs 12 paschmottasana sitting toe touch or padahasatasana standing toe touch effect on digestion spine legs 13 trikonasana triangle effect on spinal nerves waist digestion 14 pranayama deep breathing 10 rounds each a anulome vilome alternate nostril breathing and b kapalbhatti belly breathing effect on lungs and respiratory system 15 shavasana corpse pose as often as required effect on physical mental relaxation www.reach.ind.in

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weight training weight training is basically for strengthening and building up the muscles an all-round programme must have some stretching and cardio-vascular exercises as well in addition weight training loads the bones thereby strengthening and protecting against osteoporosis the points to keep in mind in weight training are as follows 1 the ideal weight training schedule is on alternate days i.e 3 days a week with a complete rest on weekends 2 the systems of training different muscle groups on different days may be good for competitive sportsmen the best system for non-competitive sportsmen is to exercise the entire body in each session the major muscle groups are upper body shoulders arms chest and lower body back abdomen legs www.reach.ind.in

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