Earthsoft Foundation of Guidance

Edge-Aggressive-Reliable-Trust-Honesty-Soft-Obedient-Fun-Transparent

Making earth little softer

Appeal

2 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Index Ref to www.reach.ind.in Exercise & Fitness Nutrition & Calorie Management Stress Management Ear Nose Throat Teeth

3 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Exercises & fitness Stamina (Cardio) Exercises Strength Exercises Mobility Exercises Back Exercises Yoga Weight Training

4 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
5 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
6 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Strength Exercises

Improve muscular strength with 10-20 repetitions of each of these movements

7 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Mobility Exercises

8 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Mobility Exercises

9 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Back Exercises

10 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Back Exercises

11 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Yoga- http://www.yogapoint.com http://www.santosha.com/asanas/

Relaxing Postures

Back bend

Forward bend

Side bend

Twist

Stretches

Balancing Postures
Copyright@2007 Contact rrakhecha@myefg.org

Inversion

Meditation
12

Making earth little softer

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
13 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
14 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
15 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Yoga

16 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Yoga

17 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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
18 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.

19 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Weight Training

20 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Weight Training

21 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Nutrition Management
Food intake must comprise a balanced diet of 15002000k calories with fibre (> 75 gm) & low fat (<30 gm)

22 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Fat & Fibre content

23 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Minerals

24 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
25 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
26 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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 6-8 8-10 1 1 6 24
Copyright@2007 Contact rrakhecha@myefg.org

Activity Sleep Work, Occupation, Study Exercise 3 big and 2 small meals Quality family time Relaxation, personal hygiene, social time, quiet personal time Total Hours of a day
27

Making earth little softer

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!
28 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
29 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
30 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
31 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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.
32 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

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
33 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer

Thank You

34 Copyright@2007 Contact rrakhecha@myefg.org

Making earth little softer