How to live healthy Guidelines

Metodologa de la Investigacin
Franziska Lindner

How to live healthy

1. Making Excercises
1.1. How does Excercises affect your health?
1.2. Types of Excercises
1.2.1 Yoga
1.2.2 Pilates
1.2.3 Fitnessclub exercises
1.2.4 Dancing
1.2.4.1 Ballet
1.2.4.2 Classic dancej
1.2.4.3 Tango
1.2.4.4 Hip Hop
1.2.5 Fighting (Boxing, Taeknowdo, Karate,..)
1.2.6 Running
1.2.7 Swimming
1.2.8 Football
1.3 Guidelines
1.3.1 Create Motivation
1.4 Benefits
2. Nourishing Nutrition
2.1 Breakdown
2.2 Guidlines
3. Revitalizing Water
3.1 Benefits
3.2 Guidelines
3.2.1 Drink
3.2.2 Eat
4. Energetic Breath
4.1 Diaphroginatic
4.1.1 Guidelines
4.1.2 Benefits
4.2 Chest
4.2.1 Consequences
5. Clarity of Mind
5.1 Control
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5.1.1 Physiology
5.2 Develop
5.2.1Empowering because of meditation
5.2.3 Health
5.2.3.1 Sleep
5.2.3.2 Hygiene
5.2.3.3 Wellness
5.2.3.4 Drugs
5.2.4 Future
5.2.5 Emotion

1. Making Exercises
1.1 How does doing excercises/ sports affect your health
Sports and other physical activities have innumerable physical health benefits,
including improved cardiorespiratory and muscular fitness, bone health, increased life
expectancy, and coronary health. Doing exercies can also help prevent various types
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of cancer and weight gain and have positive effects on mental health by reducing
depression and improving cognitive function.
It can help promote long-term weight loss and help avoid weight gain. Sports
increase metabolic rates and can help increase lean body mass while burning
calories and getting rid of excess fat. Although the amount of physical activity needed
varies by body type and caloric intake, sports can help a person maintain a healthy
weight. According to the U.S. Department of Health and Human Services, between
two and half to five hours of moderately-intensive physical activity can help achieve
weight stability. High-intensity sports can help people who want to lose weight or
maintain a significant amount of weight loss. It is important to do exercises, because
it can help people of all ages maintain and improve the health of their heart, lungs
and blood vessels. Physical activity can significantly reduce the risk of coronary
disease and stroke. According to the British Parliamentary Office of Science and
Technology, approximately 40 percent of deaths related to coronary heart disease are
related to inadequate physical activity, obesity, stress and raised blood pressure.
Sports can help with all of these physical issues, decreasing the risk of coronary
disease by about 50 percent.
As you grow older, physical activity becomes increasingly important for the health of
bones, muscles and joints. Building bone, muscle and joint strength is important for
children.
Sports can decrease the risk of colon cancer by as much as 300 percent, according
to the British Parliamentary Office of Science and Technology. It can also significantly
decrease the risk of breast cancer, and might decrease the risk of endometrial and
lung cancer.
Either it can be a form of mental therapy for people with psychological disorders and
depression. Exercises may promote self-esteem in the form of positive perception of
body image and self-worth. By participating in sports with others, people can also
enter in positive social environments to promote psychological health. Physical
activity can also decrease the risk of cognitive decline that comes with aging and can
reduce anxiety in adolescents.
Some risk is involved with participating in sports. While little risk is involved in
participating in moderate-intensity sports such as swimming or cycling at a moderate
pace, the risk of musculoskeletal injury increases with the amount of intense physical
activity. People who are normally inactive should start slow and gradually increase
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the intensity and duration of their participation in sports.

1.2 Types of Exercises
There are different types of exercises people can do for having a better life,
getting in a better shape or for fighting against any sickness (physical or mentally)
1.2.1 Yoga
The most important benefit of yoga is physical and mental therapy. The aging
process, which is largely an artificial condition, caused mainly by autointoxication
or self-poisoning, can be slowed down by practicing yoga. By keeping the body
clean, flexible and well lubricated, we can significantly reduce the catabolic
process of cell deterioration. To get the maximum benefits of yoga one has to
combine the practices of yogasanas, pranayama and meditation.Regular practice
of asanas, pranayama and meditation can help such diverse ailments such as
diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic
fatigue, asthma, varicose veins and heart conditions. Laboratory tests have
proved the yogi's increased abilities of consciously controlling autonomic or
involuntary functions, such as temperature, heartbeat and blood pressure.
Research into the effects of yogic practices on HIV is currently underway with
promising results.According to medical scientists, yoga therapy is successful
because of the balance created in the nervous and endocrine systems which
directly influences all the other systems and organs of the body. Yoga acts both as
a curative and preventive therapy. The very essence of yoga lies in attaining
mental peace, improved concentration powers, a relaxed state of living and
harmony in relationships.Through the practice of yoga, we become aware of the
interconnectedness between our emotional, mental and physical levels. Gradually
this awareness leads to an understanding of the more subtle areas of existence.
The ultimate goal of yoga is to make it possible for you to be able to fuse together
the gross material (annamaya), physical (pranamaya), mental (manomaya),
intellectual (vijnanamaya) and spiritual (anandamaya) levels within your being.
Physicians and scientists are discovering brand new health benefits of yoga
everyday. Studies show it can relieve the symptoms of several common and
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potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic

fatigue, diabetes, AIDS, asthma and obesity.
1.2.2 Pilates
Pilates is a full-body exercise system that uses a series of machines and exercises. It
works the entire body, both the right and left sides, in unison. It focuses primarily on
what Joseph Pilates called the "powerhouse" or the group of muscles that begins two
inches below your navel, goes two inches above your navel and then wraps
completely around your front and your back-kind of like a corset. It also includes your
buttocks. With Pilates, no matter what exercise you're doing, you are focusing on this
powerhouse area. Pilates is different from most exercises out there because it's nonimpact and safe, and it really works on using the body as a whole. You're either lying
on your back, on your side or kneeling on the floor where it's safe. When you move
the body, you're trying to move it from the powerhouse, using your abdominal wall to
protect your back. You're also working the body very evenly and symmetrically,
making sure one side is not working harder than the other.

Pilates can help you lose weight, get relief from back pain, tone your trouble spots,
helps to loose wight or recover from injury. It's also being used more and more as
therapy to help people with certain serious illnesses such as cancer.
There are six principales in Pilates, which are really important:
1. Concentration. This is the most important principle in Pilates. You must be very
mentally present as you do the exercises, aware of every aspect of your body's
movement, alignment, sensations, muscle flexes ....
2. Control. Every movement is to be done with control, so you aren't just throwing
your body around.
3. Centering, so that you are evenly using your body. Think of a plumb line down the
middle of the body working both sides evenly.
4. Fluidity. A smooth transition from one exercise to the next important because once
you've learned the routine, it should look something like a dance, where every
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movement flows into the next.

5. Precision. You try to make each movement as precise as possible; alignment,
placement of your limbs, postion of each part of your body is paramount and a
central aspect of how and why Joseph Pilates designed this system of exercise.
6. Breath. How you breathe is very important in Pilates exercises. You don't want to
hold your breath at all. Deep, steady breaths will help you maintain concentration and
precision, too.

1.2.3 Fitnessclub exercises/ Workout

You know that regular exercise can help you lose weight, but a regular workout
regimen actually does a lot more than just help you shed unwanted pounds. Exercise
can have a major effect on your physical, emotional and mental health. In fact,
exercise affects almost every part of your body.
The physically effects are that doing exercises burns calories that your body stores
as fat and strengthens and defines your muscles, making your body look thinner and
more toned. Your heart beats faster, pumping blood through your body, and your
lungs work harder as you breathe faster, helping to keep your circulatory and
pulmonary systems in shape. Burning off extra fat makes it easier for your circulatory
system to work effectively, reducing your risk for heart disease and cardiovascular
problems. Exercise also helps you manage your weight, taking pressure off your
joints and reducing your risk for osteoarthritis and joint damage over time. Regular
weight-bearing exercise also helps strengthen your bones, reducing your risk for
osteoporosis and broken bones as you age.
The emotional effects of doing a workout is, when you exercise, your body increases
production of endorphins, chemicals that lift your mood and help relieve stress.
Elevated endorphin levels can help reduce depression and improve self esteem for
some people, and over time, they can help improve sleep quality and duration for
some people. Exercise also helps boost self confidence over time since it requires
you to set and meet goals, generating a sense of accomplishment.
Exercise have many mentally benefits just like that it increases blood flow to your
brain, causing more oxygen and glucose to enter your brain cells and making it
easier for your blood to remove cellular waste from your brain, enhancing your ability
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to think, plan, organize and multitask. Over time, this increased blood flow can have
protective benefits, reducing your risk for cognitive decline.
In order to get maximum benefits from your workout regimen, you should include a
mix of aerobic exercise, strength training and flexibility moves. Though any exercise
is a good addition to your daily routine, ideally aim to get at least 30 minutes of
moderate-intensity exercise most days of the week.
1.2.4 Dancing
1.2.4.1 Ballet
The Benefits of dancing ballet are, first off you will look great having a ballet body or
the body of a dancer. The ballet body is one that will look lean and poised. Since
ballet dancing requires graceful movements you will look elegant and poised while
walking down the street. Ballet Dancing is a combination of Pilates and yoga. Ballet
dancing will help strengthen your body as well as tone your body for a slim and sleek
physique. Ballet movements encompass cardio moves as well as other dance moves
that will get you into a routine that will train your body. You will become more flexible
in your daily life and develop strength.In contrast to traditional weight training that
only add bulky muscles to your body, ballet training movements add elongated
muscles that make your body appear more finesse, long, and lean.
Even with a less than perfect body with aesthetically unacceptable body features,
with hard work and endurance one can still be a ballet dancer. Although you will
not make it as a professional, practicing ballet moves will help you improve your
body posture. You will be walking on the streets will poised and elegance. You will
become more flexible with your movements as well as develop strength. Your
body will look nice and tone without developing bulky manly muscles (for women).
By developing dexterity you will also improve your balance and act with grace
when picking up things around the house. With all the physical benefits and
health benefits mentioned, you will also gain discipline while learning ballet
dancing because it takes a lot of endurance and patience to master. Be warned
that ballet dancing is rigorous and not your average daily hobby. Think of learning
ballet dancing like learning the piano plus the physical hard work. It will take a lot

of patience and hard work to learn, but once you have the basics under control
you will be able to enjoy the benefits of ballet dancing as an amateur.

1.2.4.2 Classic dance

Dancing can be extremely beneficial for our bodies and minds. It burns calories,
boosts energy, improves circulation, tones muscle and in addition relieves stress and
improves our moods. It's certainly a lot more fun that the gym.
Dancing is generally an aerobic activity that can greatly improve the condition of your
heart and lungs. Aerobic exercises are activities that get your heart pumping and
make your muscles use oxygen more efficiently. They are vital for your
cardiovascular health.One of the best things you can do to lose weight is to find an
exercise that you enjoy. Dancing is fun and can burn as much calories as swimming,
running, or riding a bike. Yes, you can really dance yourself to health.
Besides being great for physical health, dancing can also improve your mental
health. It's a great way to reduce stress and build confidence. Plus, it gives your brain
some excellent exercise. Memory, quick decision making, focus, coordination are just
some of the brain activities needed for dancing.
Does it matter which dance do I choose? Well, any type of dancing is better than no
dancing at all, but you should know that the more challenging the dance is, the more
beneficial it will be. Slow typical waltz will not give you the same cardiovascular
workout as, for example, four times faster Viennese waltz.
Dancing is also a social activity. It increases self-confidence, builds social skills and
gives you an opportunity to make friends. Studies have shown that socializing with
friends helps us in combating stress and depression.

1.2.4.3 Tango
The benefits of learning Argentine Tango are many and it has been proven by
researches and studies around the globe and now you can also benefit from them!
With the right combination of passion, time and dedication you can master this
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distinctive, intricate and fascinating dance. Below are some of the perks that you can
look forward to with Argentine Tango:
IT PROMOTES BETTER POSTURE:Tango requires the use of good balance,
posture and alignment. For this reason, many tango classes teach postural alignment
exercises which help to promote good posture and create awareness of good
alignment as you carry out your daily activities.
SCULPTS AND TONES YOUR BODY:The movements taught in tango classes can
tone and firm muscles without developing bulk. It also strengthens the heart and
circulatory system and it can even help you lose weight.
DEVELOPS POISE AND BODY AWARENESS:When you take tango lessons, youre
taught exercises and movements to listen to your body and your partners. These are
designed to help build poise and grace which are necessary traits that a successful
tango dancer must have.

HELPS TO

RELIEVE STRESS:When you do dance tango it relaxes your mind and removes you
from the cares of the world. It truly requires you to be in the present moment state
of mind. Your focus shifts to concentrating on each movement and the placement of
your whole body while staying relaxed and listening to the music. FRIENDSHIPS:The
world of tango opens the door to a wide spectrum of social settings where new
friendships are forged and old friendships are made stronger. Scheduled practicas
(practice) and milongas (social tango parties) provide tango enthusiasts with a fun,
full and exciting social calendar. It is also a great way to meet new people!
PROMOTES CREATIVE EXPRESSION AND CONFIDENCE:Tango is not simply a
form of exercise, its also a form of artistic expression. You interpret each dance
movement in your own unique way and it becomes your own personal expression.
This can be quite therapeutic for both mind and body. While dancing tango, you will
acquire the wonderful qualities a dancer needs and you will possess the ability to
enjoy yourself more in public settings without feeling self-conscious. The ability to
dance is present in everyone.
1.2.4.4 Hip Hop
While running, jogging and walking may be more popular forms of exercise, hip hop
dance can be used as a fun alternative that helps you achieve aerobic and anaerobic
benefits. The aerobic benefits of it occur because it can be used as a cardio exercise
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that gets your heart pumping and your breathing rate up. The anaerobic benefits of it
occur because it can be used to strengthen your thighs, glutes, calves and other
muscles in your legs and arms. Best of all, hip hop dance puts less of an impact of
your feet and knees so you can do it in order to give your body a new way of working
out. Here are some of the other benefits that you can achieve through hip hop dance.
Aerobic Benefits of Hip Hop Dance: Any exercise that gets your heart rate up and
causes your body to require additional oxygen has aerobic benefits. Hip hop dance is
especially good for you aerobically because most hip hop dance classes require you
to stay moving and active for up to an hour. During that entire time, your body is
taking in oxygen, transporting it to your muscles, and helping you to burn fat in the
process. As a result of this, hip hop dance can be very good for your health. It can
help you to lose weight, lower your blood pressure, reduce your stress and even give
you a boost of energy. To maximize the aerobic benefits, you should try doing hip hop
dance two to three times every week and couple it with a healthy diet and plenty of
rest. This ensures that your receive the benefits from doing the aerobic portion of hip
hop dance.

Anaerobic

Benefits of Hip Hop Dance: While hip hop dance can get great for you aerobically, it
can also work anaerobically to help you strengthen your muscles, too. Every time you
complete a step during hip hop dance, your body is working aerobically. But when
you push yourself harder by learning more complex routines and working your
muscles beyond a normal workout, you can also work them anaerobically. By doing
this, you can help tone your muscles, build up strength in your muscles and even
give your joints more flexibility and elasticity. But again, in order to get these
anaerobic benefits, you need to learn how to push yourself during a hip hop class.
First, make sure you're doing everything right and can keep up with the proper
movements. Over time, you'll be able to do them more easily, so you will be able to
use hip hop dance to your advantage.

Taking a Hip

Hop Dance Class: The fast-paced workout that comes with doing hip hop dance is
something that can be very beneficial to your body. More gyms across the country
have learned this and are starting to offer additional hip hop dance classes. You don't
have to appreciate hip hop music in order to get the benefits of a class, either. Simply
come prepared to move your body in new ways and get aerobic and anaerobic
results right away.

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1.2.5 Fighting (Boxing, Teaknowdo, Karate,..)

Benefits of Fighting Fighting is described as a violent conflict that is meant to
establish total dominance over an opponent. Besides building self-confidence,
research shows fighting has many other benefits. Below are examples of key benefits
of fighting.
1. Better physical fitness Engaging in fighting promotes physical fitness and a
trained wrestler or fighter is much fitter as compared to athletes of other sports. With
explosive power and high precision, a fighter executes an energy burst after every 5
seconds during a fight. Actually, you no longer require undertaking separate
exercises for strength, agility, endurance and cardio since you receive all of these
workouts in one fighting practice.
2. Burns fat Fighting helps burn additional fat in a short period and also ensures that
it stays away. It takes about 10 hours of an efficient aerobic workout to burn one
pound of a persons fat, which is not a great way of losing weight. However, short
and intense workouts in weightlifting and fighting will assist you burn lots of fat in
short periods. Furthermore, intense training in fighting enhances both your calorie
burning and metabolism even once you have finished your workout.
3. Promotes confidence Confidence, attitude and fear are all kinds of learned
behaviors since everyone has a unique personality. Gaining good fighting skills
promotes confidence in the classroom, boardroom and also in your house. These
skills are also vital for bouncing back from different challenges like disappointment
and failure. Fighting teaches people how to survive mental and physical pain as well
as exhaustion.
4. Enhances speed Speed is one of the indirect outcomes of fighting and wrestling.
Usually, it is attained through the conditioning and strength requirements for fighters
during training. Effective fighters are supposed to work both the lower and upper
body equally, thereby building endurance and speed.
Getting serious injuries is the key demerit linked to fighting and thus caution should
be observed during fighting.

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1.2.6 Running
People run for many reasons. Most often, people run to stay in shape and to reach
an ideal body weight. Studies show that a combination of diet and exercise is the
most effective way to lose weight, as it triggers a loss of body fat and a proportional
increase of lean tissue. Running, a rigorous cardiovascular exercise, allows a person
to burn an average of 100 calories per each mile he or she runs. Other popular
activities, such as biking and walking, only burn a fraction of those calories in the
same amount of time. While the average human being burns about 2000-2500
calories a day by simply existing, running 5 miles a day can burn an additional 500
calories, making it a legitimate way to lose weight. Furthermore, running is an easily
accessible activity-- with a decent pair of sneakers and some determination, anyone
can run.
Surprisingly, how fast a person runs has little effect on the number of calories he or
she will burn. The most important factor is weight. For example, a 220-pound person
running an eight-minute mile burns 150 calories, while a 120-pound person running
at the same pace burns only 82. Every persons body requires an excess of 3500
calories in order to gain a pound or a deficit of 3500 calories in order to lose a pound.
Thus, 180-pound person who runs 5 miles each day will lose about 5 pounds a
month. However, as his or her weight goes down, he or she will burn fewer calories
per mile. Eventually, a runners weight will stabilize. When this will happen depends
on how much the runner eats and how far he or she runs. Most runners lose weight
effortlessly at first, but eventually, their weight stops declining and reaches a plateau.
In order to continue to lose weight, some serious runners will intensify their workouts,
as extra weight will only slow them down. Otherwise, recreational runners can
maintain their lower body weight by continuing to run consistently.
Health benefits are another motivation for runners. For example, running helps lower
blood pressure by maintaining the elasticity of the arteries. As a person runs, his or
her arteries expand and contract more than usual, keeping the arteries elastic and
the blood pressure low. In fact, most serious runners have unusually low blood
pressure. Running also helps maximize the lungs potential, as it keeps them strong
and powerful. While deep breaths force the lungs to use more tissue, the 50% of
normally unused lung potential is utilized. Even smokers can sometimes recover full
lung potential through running. Finally, running strengthens the heart and helps
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prevent heart attacks. The large muscle exercise it provides helps keep the cardio
system efficient and strong. In fact, the heart of an inactive person beats 36,000 more
times each day than that of a runner, as running keep the arteries open and the blood
flowing smoothly.
Yet, most serious runners will say their addiction goes beyond the physical benefits
they achieve from running. Runners say the intense exhilaration and euphoria that
comes after a run is what motivates them most. In fact, this euphoria comes from a
betaendorphin release triggered by the neurons in the nervous system. Intended to
alleviate the pain after a run, it creates a feeling of extreme happiness and
exhilaration. Runners become addicted to this intense high, and it can often replace
other addictions to drugs, alcohol, and even food. While runners claim to achieve
more energy in daily life from running, it also helps bring appetite, exercise and food
into balance. Furthermore, as running makes the body function better, it improves
sleep, eating, and relaxation.

1.2.7 Swimming
When you're swimming, the water supports your weight, which helps ease stress on
your joints. Exercising in chest-deep water can reduce pressure on your joints by as
much as 75 percent, according to research cited by BBC Health. The water also
resists your movements, which helps you develop your muscles. These factors make
swimming an effective form of exercise suitable for people of all ages and levels of
ability.
Mental Benefits
Regular physical activity can decrease anxiety and reduce depression. So, like other
forms of exercise, swimming can improve your mental health. The massaging action
of the water on your body might also trigger the release of endorphins, which could
increase feelings of well-being, according to a 2010 article in "The Independent" that
cites findings of the Swimming Teacher's Association.
General Benefits
Swimming exercises your whole body. Kicking develops your lower-body muscles.
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Swinging your arms forward to pull yourself through the water exercises your upperbody muscles. And keeping your body stable in the water strengthens the muscles in
your midsection. Learning how to swim develops your coordination, and swimming
regularly develops your flexibility and joint mobility. Swimming is also an effective
cardiovascular exercise because it causes your heart rate to increase. Over time, this
strengthens your heart and improves your endurance.
Low Impact
A key benefit of swimming is that your body achieves all these fitness results without
the jarring footfalls you experience when you jog or perform high-intensity aerobics. It
is ideal for those who can't handle high-impact physical activity, such as pregnant
women and older adults with agility problems. Young children often enjoy swimming,
so a visit to a pool or beach is an effective way to encourage them to engage in
physical activity.
Eases Joint Problems
Water-based exercise improves the use of affected joints without making symptoms
worse in patients with arthritis, leads to more health improvements than other forms
of exercise in patients with rheumatoid arthritis and improves the use of affected
joints and decreases pain in people with osteoarthritis, according to studies cited by
the U.S. Centers for Disease Control and Prevention.
1.2.8 Football
The intensity and range of movements involved in the game, including kicks, twists,
turns and sprints, provide better overall exercise, according to a series of studies.
And five-a-side is more beneficial than a full-scale game, as it ensures that all players
get a vigorous workout.
Prof Peter Krustrup, from Copenhagen University, who reviewed the research and
was part of the team which carried out some of the studies, said that the sustained,
stop-start nature of the game helped to build long-term fitness and burn fat.
It can help cut the risk of heart disease, by reducing blood pressure and cholesterol
levels, and was also a good way to lose weight, according to the studies by 50
researchers in seven countries.
It is better than lifting weights and as good, if not better, than running, because of its
benefits for the heart, Prof Krustrup added.
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And he claimed that the results of the research suggest that football could be
recommended as part of treatment for health problems such as high-blood pressure.
"Soccer affects numerous cardiovascular risk factors such as oxygen uptake, heart
function, blood pressure, cholesterol and fat mass far more than strength training and
just as much if not more than running, he said.
It is well-known that physical inactivity is a substantial risk factor in developing
(heart) diseases in itself, but it is new that a pleasurable team sport like soccer is
effective in treating high blood pressure.
One of the studies asked 47 men with high blood pressure to play football or to run
for an hour twice a week for three months.
Those playing the game saw their blood pressure fall by an average of twice as much
as those in the running group.
Both groups lost similar amounts of weight but cholesterol levels fell among the
footballers, an effect not seen in the running group.
Other studies found that football increased bone density twice as much as running.
The research is due to be published in the Scandinavian Journal of Medicine and
Science in Sports.
The group now plan to test whether football is better for the health than other ball
games, such as basketball or volleyball.
1.3 Guidelines
Physical activity is any form of exercise or movement of the body that uses energy.
Some of your daily life activitiesdoing active chores around the house, yard work,
walking the dogare examples. The Physical Activity Guidelines for Americans
recommend 60 minutes of physical aerobic activity daily for children ages 6-17 (there
are no specifications for those five and under), and 30 minutes daily for adults ages
18-64.
STRATEGIES TO INCREASE PHYSICAL ACTIVITY AMONG YOUTH
Physical activity is critical for overall health at every age, but today Americas youth
are less active than ever before. Many settings provide opportunities to increase
youth physical activity to the recommended 60 minutes or more a day, including the
places kids live, learn and play. The Physical Activity Guidelines for Americans
Midcourse Report: Strategies to Increase Physical Activity Among Youth describes
intervention strategies for increasing physical activity among youth aged 3 to 17
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years.
CHILDREN AND ADOLESCENTS (6-17 YEARS OLD)
Children and adolescents should get 60 minutes or more of physical activity daily.
Most of the 60 or more minutes a day should be either moderate- or vigorousintensity aerobic physical activity, and should include vigorous-intensity physical
activity at least three days a week. As part of their 60 or more minutes of daily
physical activity, children and adolescents should include muscle- and bonestrengthening physical activity at least three days of the week.
ADULTS (18-64 YEARS OLD)
Adults should get at least two and a half hours (150 minutes) each week of
moderate-intensity aerobic physical activity. You need to do this type of activity for at
least 10 minutes at a time as intervals shorter than this do not have the same health
benefits. Adults should also do strengthening activities, like push-ups, sit-ups and
lifting weights, at least two days a week.
AEROBIC ACTIVITIES
Aerobic activities require moderate physical effort and include, but are not limited to:
biking slowly, canoeing, ballroom dancing, general gardening, using your manual
wheelchair, arm cycling, walking briskly, and water aerobics. Examples of vigorous
activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming
laps, and martial arts.
Not sure whether you are at a moderate or vigorous activity level? Try the talk test. If
you can talk while you are active, then you are participating at a moderate level. If
you can only say a few words without stopping to catch your breath, then you are
engaging in vigorous activity.
MUSCLE-STRENGTHENING ACTIVITIES
Strengthening activities work all the major muscle groups - legs, hips, back, chest,
stomach, shoulders, and arms. These activities include, but are not limited to: lifting
weights, push-ups, sit-ups, and working with resistance bands. Don't have weights?
Common household items such as bottled water and soup cans can also be used.
BONE-STRENGTHENING ACTIVITIES
Bone-strengthening activities produce a force on the bones that promotes bone
growth and strength. This force is commonly produced by impact with the ground.
The good news: bone-strengthening activities can also be aerobic and musclestrengthening like running, jumping rope, basketball, tennis, and hopscotch.
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1.3.1 Create Motication

Athletes with high levels of self-motivation, sometimes called intrinsic motivation, take
part in sport because they love it! A passion for something is key if you are going to
continue doing it for long enough to get any good at it.
Author Daniel Coyle (found in Wikipedia) says that, passion [for something] makes
learning fast and fun. The process of learning a highly complex set of skills, such as
a modern sport, can be very long (some authors have even said it takes 10 years or
solid training to become an expert at something) but an underlying passion for the
activity can make the process much more enjoyable and much quicker.
Table tennis players with a high level of self-motivation; are aware of the rewards that
can be attained through table tennis, have the drive to continue through difficulties
and tough periods, and have an inherent love for the sport (training, competing,
watching) and immerse themselves in it.
Whats your motivation for playing...... (table tennis for example)?
This is good question to ask yourself. Why do you play? You may play table tennis
because you love the game (the spin, the speed, the quick reactions), or because
you love the feeling of playing a perfect shot, or because you enjoy the fact that hard
work in the training hall relates to better results at competitions.
Perhaps you enjoy winning trophies, beating other players in a one-on-one context,
seeing your ranking improve, or even that you can earn a living training and
competing full-time.
There are so many different reasons why you might play table tennis but its
important that you realise why you are playing and ideally it is a reason that relates to
you and not somebody else. There will be times in your career when you want to
throw in the towel and it is in these times you will need to remember to source of your
motivation to give you the strength to keep going.
How to build self-motivation
My own experience is that motivation goes up and down, and for a variety of
reasons. Your job as an aspiring top player is to understand why your motivation is at
its current level. Sometimes you will have had enough of table tennis for a period.
You may need to take a short break (about two weeks ought to do it) to rest, relax
and have that urge to play come back. Other times you may simply have fallen away
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from table tennis for a period of time. Perhaps youve been busy and havent been
able to train as much as youd like or keep up to date with the pro events. Simply
watching some table tennis online or entering an upcoming tournament may be all
you need to reconnect with the sport and get your motivation back. Its worth pointing
out that if our ambition is to continually be learning and improving then our motivation
cannot be taken away from us. If our ambition is simply to beat a certain player or win
a specific event then both achieving and failing to achieve our goal can decrease our
self-motivation.
So the most important thing is that you always remember why you are doing
exercises or this kind of sports for being motivated enough to keep doing it. Just as if
you want to loose wight your motivation is every little gramm you loose after doing
excersices and your body who feels way better after it.
1.4 Benefits
Outdoor recreation is enjoyable for men, women and children of all ages. Performing
physical exercise while outdoors provides a way to get outside and enjoy your natural
surroundings. Aside from breathing fresh air and discovering nature's many wonders,
the outdoors provides various activities to keep you wanting to go back outside for
more. The benefits of outdoor recreation are endless and will help keep you and your
family physically and mentally healthy.
Physical
Outdoor recreation provides a multitude of advantageous physical activities that may
be performed in solitude, with several friends and family members, or with a large
local recreational sports team. With such activities as hiking, canoeing, swimming,
sports and numerous other physical activities, you have more choices for performing
physical activity, which is likely to keep you motivated to exercise. The Centers for
Disease Control and Prevention suggests that adults perform at least 150 minutes of
moderate aerobic activity or 75 minutes of intense activity every week.
Social
Adults and children alike benefit socially from outdoor physical activity. Participating
in sports and recreation provides both children and adults with an opportunity to meet
and build relationships with others. Participating on a team will help you build lasting
friendships with people who share your passion for outdoor recreation.
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Emotional
Physical activity helps reduce stress and prevents some cases of depression.
Exercise reduces anxiety, and consistent activity provides more relief for anxiety and
depression. Better self-esteem also often results from consistent recreation, partially
due to a decrease in stress and to an overall feeling of well-being that occurs from
regular aerobic exercise. Breathing fresh air in a natural, serene environment also
helps many people to relax and reduce stress and anxiety.
Intellectual
Studies show that people who exercise regularly experience longer, deeper, more
restful sleep. Better sleep results in more energy and alertness the following day,
allowing better concentration and ability to think on higher levels. Along with better
rest and rejuvenation for your body during the night, regular physical activity that
reduces stress, anxiety and symptoms of depression will help you to concentrate
more during the day.

2.Nourishing Nutrition

For millions of people food instead of being a source of nourishment it has become
an area of conflict and confusion- endless weight-loss dramas, eating disorders,
cravings, addictions, body image obsessions, and never-ending searches for the
'best' nutritional system. With the hectic pace of everyday life, most of us have lost
our spiritual connection to food. Food has been reduced to "fuel"- a listing of
nutritional "value." But the human body is not a machine, and many of the foodrelated issues that plague us, can be traced to our lack of awareness of the
relationship between body and spirit.

No matter how much we work on ourselves spiritually, our diet also plays a very
significant role in how we feel. A heavy, chemical-ladened diet can actually make
even the lightest spirit feel heavy. On the other hand, certain other types of meals can
rapidly boost someone's spirit, mind, and heart. Many spiritually minded people
receive intuitive messages to delete certain foods or beverages from their diet.
Others on the spiritual path lose their tolerance for low-frequency substances such as
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coffee or sugar. They develop sudden adverse reactions to ingesting these

substances.
SPIRIT: THE MISSING INGREDIENT IN FOOD Food is a dynamic force which
interacts with humans on the physical body level, the mind-emotional level, and also
the energetic and spiritual level. The study of spiritual living nutrition is the study of
the interaction and assimilation of the dynamic forces of food by the dynamic forces
of our total being.
We need to explore the fully range of our relationship of nutrition spiritual life, to
expand beyond the present definition of nutrition that includes subtle energetic
principles.
There are four aspects of food: biological, psychological, spiritual, and social
nutrition.
Biological Nourishment: the nutrients in optimal foods have the power to heal and
balance physical health.
Psychological Nourishment: food influences mood; conversely, mood, emotions, and
feelings often affect food choices
Social Nourishment: dining with others in a pleasant atmosphere affects well-being.
Spiritual Nourishment: eating with an awareness of the mystery of life in food and
connecting with it via mindfulness, appreciation, and a loving consciousness may
enhance health.
Since the beginning of time food has nourished us multi-dimensionally; it feeds not
only the body, but also mind, soul, and social well-being. They are secrets because
this understanding has been part of humankind's relationship to food for thousands of
years, but in the last century, most of us have lost and forgotten about them.
The best to eat way depends on an individual's personal health and nutritional goals.
The way to use nutritional science effectively and optimally is to ask yourself, do you
need (or choose) to eat to prevent a health problem for which you are at high risk, to
manage an existing health problem, or to reverse an ailment.
Optimal health depends not only on what we eat, but also on how we eat. What we
eat has been the singular focus of nutritional science, but how we eat also affects our
health and well-being. One healing secret tells us what to eat for optimal health; and
the other healing secrets show us how to eat for health and well-being. The healing
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secrets tell us about how to eat include: feelings, mindfulness, appreciation,

connection (love), and socializing. Here is an example of how, let's say, eating
mindfully influences health. So many people eat while task-stacking: in front of the
computer, watching television, driving, and walking down the street, but eating
mindfully, being present in the moment with your food, may actually affect the way
the food is metabolized and ultimately, your health and well-being. When physician
Donald Morse of Temple University did research with female students, he asked them
to meditate for 5 minutes before eating, then also to do mental arithmetic for 5
minutes before eating. When the students meditated, they produced 22% (Wikipedia)
more of an enzyme in saliva called alpha-amylase, which helps you break down
carbohydrates and B vitamins in food. This suggests that if you eat in a relaxed,
mindful, present state of mind, you'll absorb more nutrients, and in this way, may
improve health.
MOTIONS, MOOD & FOOD
It was discovered that when animals consumed the carbohydrate-dense foods of
potatoes and sugar they released a naturally occurring hormone called serotonin,
which calms and relaxes you. Other examples of carbohydrate-rich foods are pasta
and bread. On the other hand, low-fat, high-protein foods (such as nonfat yogurt)
release another hormone called norepinephrine, which keeps you mentally alert. It's
not a stimulant; rather, it simply makes you more alert. The key concept with food
mood research, is what is commonly referred to as psychological nutrition, is that
food influences emotions, and inversely, that our emotions and feelings often
influence our food choices.
SOLUTION
The solution for optimal health and optimal eating is that what and how you eat hold
the keys to physical, emotional, spiritual, and social well-being.
2.1 Breakdown
60% Vegetables
10% Proteins, Carbohydrats, Essential Oils, Fruits

2.2 Guidelines

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Rule 1: Eat mostly plants, especially leaves.

If you ask yourself, What kind of food should I eat? Start with this as your answer.
Numerous studies point to the benefits of a plant-based diet: improved blood
pressure, decreased risk of heart disease, lowered cholesterol and better weight
control
Rule 2: Eat animals that have themselves eaten well.
At EatingWell we encourage sustainably raised choices when it comes to meat,
poultry and seafood, both for our health and the health of the environment. The
buyers guides and articles below will help guide you to the best choices.

Rule 3: Eat your colors.

The colors of many vegetables reflect the different antioxidant phytochemicals they
contain...Many of these chemicals help protect against chronic diseases, but each in
a slightly different way, so the best protection comes from a diet containing as many
different phytochemicals as possible.

Rule 4: Eat all the junk food you want as long as you cook it yourself.
Enjoy these treats as often as youre willing to prepare themchances are good it
wont be every day.

Rule 5: The whiter the bread, the sooner youll be dead.

Eat whole grains and minimize your consumption of white flour.

Rule 6: Shop the peripheries of the supermarket and stay out of the middle.
Processed food products dominate the center aisles of the store, while the cases of
mostly fresh foodproduce, meat and fish, dairyline the walls. If you keep to the
edges of the store youll be much more likely to wind up with real food in your
shopping cart.

Rule 7: Dont overlook the oily little fishes.

If theres one food you should be eating (and probably are not) it is the humble
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sardine. Sardines are one of the healthiest foods we can consume, according to
health and environmental experts. These nutritional powerhouses are one of the best
sources of omega-3 fats, with a whopping 1,950 mg/per 3 oz. (thats more per
serving than salmon, tuna or just about any other food) and theyre packed with
vitamin D. If youre trying sardines for the first time, or you just really want to learn to
like them, here are a few recipes to stoke your sardine love.
Rule 8: Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks.
People who eat according to the rules of a traditional food culture are generally
healthier than those of us eating a modern Western diet of processed foods.

Rule 9: Limit your snacks to unprocessed plant foods.The bulk of the 500 calories
Americans have added to their daily diet since 1980 (the start of the obesity
epidemic) have come in the form of snack foods laden with salt, fat and sugar. If you
are going to snack, try to limit yourself to fruits, vegetables and nuts.

Rule 10: Avoid foods that have some form of sugar (or sweetener) listed among the
top three ingredients. Labels list ingredients by weight and any product that has more
sugar than other ingredients has too much sugar.

3. Revitalizing Water
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Lose weight: Drinking water helps you lose weight because it flushes down the byproducts of fat breakdown. Drinking water reduces hunger, its an effective appetite
suppressant so youll eat less. Plus, water has zero calories.
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Natural Remedy for Headache: Helps to relieve headache and back pains due to
dehydration. Although many reasons contribute to headache, dehydration is the
common one.

Look Younger with Healthier Skin: Youll look younger when your skin is properly
hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin
elasticity.

Better Productivity at Work: Your brain is mostly made up of water, thus drinking
water helps you think better, be more alert and more concentrated.
1

Better Exercise: Drinking water regulates your body temperature. That means youll
feel more energetic when doing exercises. Water also helps to fuel your muscle.

Helps in Digestion and Constipation: Drinking water raises your metabolism

because it helps in digestion. Fiber and water goes hand in hand so that you can
have your daily bowel movement.

Less Cramps and Sprains: Proper hydration helps keep your joints and muscles
lubricated, so youll less likely get cramps and sprains.

Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight
against flu and other ailments like kidney stones and heart attack. Water adds with
lemon is used for ailments like respiratory disease, intestinal problems, rheumatism
and arthritis etc. In another words one of the benefits of drinking water is that it can
improve your immune system.

Relieves Fatigue: Water is used by the body to help flush out toxins and waste
products from the body. If your body lacks water, your heart, for instance, needs to
work harder to pump out the oxygenated blood to all cells, so are the rest of the vital
organs, your organs will be exhausted and so will you.

Good Mood: Your body feels very good and thats why you feel happy.

Reduce the Risk of Cancer: Related to the digestive system, some studies show
that drinking a healthy amount of water may reduce the risks of bladder cancer and
colon cancer. Water dilutes the concentration of cancer-causing agents in the urine
and shortens the time in which they are in contact with bladder lining.

25

U
3.1 Guidelines
3.1.1 Drink
How much water should you drink each day? It's a simple question with no
easy answers. Studies have produced varying recommendations over the
years, but in truth, your water needs depend on many factors, including your
health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body's
need for fluids will help you estimate how much water to drink each day.
Health benefits of water
Water is your body's principal chemical component and makes up about
60 percent of your body weight. Every system in your body depends on
water. For example, water flushes toxins out of vital organs, carries
nutrients to your cells and provides a moist environment for ear, nose
and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you
don't have enough water in your body to carry out normal functions.
Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel
movements. For your body to function properly, you must replenish its water
supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate
climate need? The Institute of Medicine determined that an adequate intake
(AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI
for women is 2.2 liters (about 9 cups) of total beverages a day.
What about the advice to drink eight glasses a day?
Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day."
That's about 1.9 liters, which isn't that different from the Institute of Medicine
recommendations. Although the "8 by 8" rule isn't supported by hard evidence,
it remains popular because it's easy to remember. Just keep in mind that the
rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a
day," because all fluids count toward the daily total.

Staying safely hydrated Generally if you drink enough fluid so that you rarely feel
thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a
day, your fluid intake is probably adequate. If you're concerned about your fluid intake
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or have health issues, check with your doctor or a registered dietitian. He or she can
help you determine the amount of water that's right for you. To ward off dehydration
and make sure your body has the fluids it needs, make water your beverage of
choice. It's also a good idea to:
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Drink a glass of water or other calorie-free or low-calorie beverage with each

meal and between each meal.

Drink water before, during and after exercise.

Although uncommon, it is possible to drink too much water. When your
kidneys are unable to excrete the excess water, the electrolyte (mineral)
content of the blood is diluted, resulting in low sodium levels in the blood, a
condition called hyponatremia. Endurance athletes, such as marathon
runners, who drink large amounts of water, are at higher risk of hyponatremia.
In general, though, drinking too much water is rare in healthy adults who eat
an average American diet.

3.1.2 Eat
Many fruits and Vegetables are also having a big percentage of Water in
them. Here is a short list with fruits you specially should eat.
Either it is important to eat at least 3 times a day!

Food
Lettuce (1 cup)

Percentage Water
95%

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Watermelon (1 cup)

92%

Broccoli (1 cup)

91%

Grapefruit (1 cup)

91%

Milk (1 cup)

89%

Orange juice (3/4 cup)

88%

Carrot (1 cup)

87%

Yogurt (1 cup)

85%

Apple (one medium)

84%

4. Energetic Breath
4.1 Diaphroginatic
An effective breathing technique has a dramatic effect on an athlete's physiology,
his/her internal state (relaxation) and ultimately on his/her performance. Guidelines
4.1.1 Guidelines
Lie on your back on a flat surface or in bed, with your knees bent and your head
supported. You can use a pillow under your knees to support your legs. Place one
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hand on your upper chest and the other just below your rib cage. This will allow you
to feel your diaphragm move as you breathe.
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Breathe in slowly through your nose so that your stomach moves out against your
hand. The hand on your chest should remain as still as possible.

Tighten your stomach muscles, letting them fall inward as you exhale through pursed
lips (see "Pursed Lip Breathing Technique").The hand on your upper chest must
remain as still as possible.
When you first learn the diaphragmatic breathing technique, it may be easier for you
to follow the instructions lying down, as shown on the first page. As you gain more
practice, you can try the diaphragmatic breathing technique while sitting in a chair, as
shown below.
To perform this exercise while sitting in a chair:
Sit comfortably, with your knees bent and your shoulders, head and neck relaxed.
Breathe in slowly through your nose so that your stomach moves out against your
hand. The hand on your chest should remain as still as possible.
Place one hand on your upper chest and the other just below your rib cage. This will
allow you to feel your diaphragm move as you breathe.

Tighten your stomach muscles, letting them fall inward as you exhale through pursed
lips (see "Pursed Lip Breathing Technique"). The hand on your upper chest must
remain as still as possible.
You may notice an increased effort will be needed to use the diaphragm correctly. At
first, you'll probably get tired while doing this exercise. But keep at it, because with
continued practice, diaphragmatic breathing will become easy and automatic.
At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually
increase the amount of time you spend doing this exercise, and perhaps even
increase the effort of the exercise by placing a book on your abdomen.

4.1.2 Benefits

Benefits for COPD

Diaphragmatic breathing strengthens the diaphragm and also uses the abdominal
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muscles to breathe.This provides more power for emptying the lungs so they can be
refilled with fresh new air. With the lungs emptying and filling more effectively, the
individual's breathing rate slows, decreasing the work of the lungs and the demand
for oxygen. The person can breathe with less effort. This is particularly beneficial for
people with chronic obstructive pulmonary disease (COPD), which includes
emphysema and chronic obstructive bronchitis.
Benefits for Anxiety
Knowing how to control breathing helps a person remain calm when he feels short of
breath. This is a benefit not only for individuals with COPD but for people prone to
anxiety and panic attacks as noted by AnxietyPanic.com. Shallow breathing using the
chest can disrupt the balance of oxygen and carbon dioxide, which makes people
feel a need for more air and aggravates anxiety symptoms. People having an anxiety
or panic attack tend to breathe too rapidly and deeply (hyperventilation), according to
Net Doctor. This type of breathing lowers blood levels of carbon dioxide and is the
reason that breathing into a paper bag is a traditional remedy for hyperventilation.
Benefits for Singing
During normal restful activity, people tend to inhale and exhale more shallowly and
evenly because the body doesn't need as much oxygen as it does during singing.
Singing requires quick and deep inhalation to sing during a slow and steady
exhalation. The greater need for breathing energy is assisted by diaphragmatic
breathing, with more muscle control supporting the work of the diaphragm and lungs.
Other Benefits
You will get more energy, reducing mental and physical fatigue. It helps you manage
anxiety, asthma, chronic fatigue snydrome, chronic pain, high blood pressure,
insomnia, panic attacks, eczema and stress
4.2 Chest
Chest (or thoracic) breathing is very common in modern people. More than
50% of adults have predominantly chest breathing at rest. It is even more
common for people with chronic diseases, who breathe too deeply at rest, as
this Table shows.
More than 90% of sick people have upper chest breathing with increased
minute ventilation, respiratory rates, and minute volume (i.e., automatic deep
breathing at rest or taking too much air per one breath). Chest breathing
causes three fundamental health effects that promote chronic diseases and
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lead to low body-oxygen levels. The term "shallow breathing" can refer to 2
different processes:- breathing mechanics - breathing volume
Bear in mind that ideal or healthy automatic breathing at rest is very small in
amount, but mainly abdominal. Shallow breathing is generally caused by one
factor only: hyperventilation (or breathing more air than the medical norm). In
normal conditions, hyperventilation cannot improve blood oxygenation in any
significant degree: normal breathing provides arterial blood with 98-99%
oxygen saturation. Hence, overbreathing reduces CO2 levels in the arterial
blood. This causes decreased oxygen delivery to cells leading. Cell hypoxia
and hypocapnia can cause a spasm in all muscles of the human body:
airways, colon, arteries, arterioles, and the diaphragm. Shallow breathing can
be triggered by anxiety, stress, night sleep (or being in a horizontal position),
fatigue, mouth breathing, and other factors that cause hyperventilation.
4.2.1 Consequences
Chronic upper chest and neck breathing presumably exhausts and then eventually
damages the emergency breathing musculature, causing a list of bad news: exercise
gets more difficult, and the risk of both acute and chronic injuries and painful
conditions in the neck and shoulders increases dramatically especially whiplash
injuries.
The combination of sick muscle syndrome and bad joint mechanics and posture
cause and/or aggravate many problems:
A significant portion (probably more than half) of all upper back pain is caused by
problems in the neck.
Shoulder tendinitises.
Whiplash. The more exhausted your neck muscles, the more a whiplash injury is
going to hurt, and the longer its going to take to heal in many cases, people never
really heal at all.
Frozen shoulder, a condition in which the shoulder joint mysteriously seizes up. While
it is a strange condition whose ultimate causes are not known, it seems likely to me
that it is at least aggravated by respiratory and upper body postural dysfunction.
Cricks in the neck, most of which are probably caused by small mechanical
problems in the spine (known as minor intervertebral derangements) that can cause
days or weeks of painful protective spasm and months of stiffness.
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Ringing in the ears and other hearing and balance problems believe it or not.
Bizarrely, referred pain from sick sternocleidomastoid muscles is well known to
massage therapists to interfere with hearing, balance, and to cause tinnitus (ringing)
either directly or indirectly via effects on the muscles of the jaw.
Numbness and pain in the entire arm can be caused by a condition called thoracic
outlet syndrome (TOS), in which nerves and blood vessels that supply the arm are
impinged by two specific muscles two muscles that also happen to be the most
abused respiratory muscles pectoralis minor and scalenes!

5. Clarity of Mind
5.1 Control
Finally, the one thing that we always control no matter what is going on around
us is our mind (our thought process).
You are always capable maybe not always willing but certainly capable
of controlling your thoughts, attitude, self-talk and the subsequent emotions
you experience as a result.
No matter what is going on around you, there is never an excuse not to begin
by taking control of your own mind. To do this, simply start by thinking and
talking only about what you want to do, be, have and achieve. Who knows,
you may actually find that all your answers lie within.
5.1.1 Physiology
The degree of physical and psychological control that we feel we have over
our lives at any given moment in time determines how we feel around certain
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people, how we feel on a daily basis, how we feel under specific

circumstances and conditions, and the types of emotions we tend to
experience consistently throughout the day.
5.2 Develop
1. Assume 100% responsibility for your own level of clarity.
Many people assume that clarity is something that will arrive in good time if they
simply wait patiently. Others feel stunted that they arent gifted with the same degree
of clarity as others. The common pattern is that clarity is seen as something that is
bestowed from the outside in, that its something God, the universe, or the world at
large has the power to grant you or that its an accident in some way. Some
people get lucky; others dont. These attitudes are pointless and self-defeating.
Clarity is a decision. If you want more clarity, then its time to treat the generation of
clarity as a serious undertaking thats entirely 100% your responsibility. Its not going
to happen unless you make it happen.
2. Stop creating the opposite of clarity.
Some thoughts and actions lead to increased clarity. Other thoughts and actions
have the opposite effect.If you want to experience more clarity, you must disengage
yourself from that which has an adverse effect on your clarity.
3. Harvest and apply the clarity lessons from your past.
Notice that your level of clarity isnt the same at all times. At some points in your life,
youve been very clear. At other times youve been extremely uncertain.

4. Use visualization to create the vibe of clarity.

Either you feel clear and focused right now, or you dont.
5. Ask for help.
Help is available when you need it, so take advantage of it. Ask someone whos clear
about their path to assist you. (Even this dont forget that you are still to 100%
responsibil for your own level of clarity)
6. Put your goals in writing, and review them daily.
This is a well-known habit of success, yet its practice remains inconsistent for most
33

people. As soon as you write down your goals, youll experience a boost in clarity.
And each time you review your goals, youll gain more clarity.
7. Accept that any goal is better than no goal.
When asked to take a few minutes to write down some goals, certain people love to
whine, But I dont know what to write down. I dont know what my goals are. In that
case you can write down, I want nothing! If all you have is a blank page or no
page at all then your goal is nothing. Thats what youre asking for, so thats what
youll receive.
8. Crystalize your goals.
At first you may write down a goal like, I have a job I enjoy. Thats an okay place to
start, but its not a very powerful goal because its so fuzzy. Your mind will have a
hard time locking onto it and taking action. As you review your goals, try to lock them
down and make them more specific. For example, instead of asking for a job you
enjoy, you could say, I make a living creating movies. Thats a positive step towards
greater specificity.Then as you think about that goal, you may progress to, I
enthusiastically earn $100,000 per year writing, producing, directing, and distributing
independent short films that uplift, motivate, and inspire people to find their passion.
That goal is much clearer still. Clear written goals help you stay focused. Fuzzy goals
leave you feeling uncertain.
9. Pay attention to the path, not just the end result.
Sometimes the way you achieve a particular goal is more important than the goal
itself.
10. Stick with one primary goal at a time.
If you have a lot of goals, its easy to fall into the trap of jumping around between
different goals and making little progress on any of them. If you want to actually
achieve a goal, focus on one key goal single-mindedly until its achieved. Then move
on to another goal. This is what top achievers do. Having too many competing goals
will simply scatter your energies.
11. Explore and experiment.
Sometimes its tough to set a clear goal because you dont know what youre getting
into. In that case you can experiment in order to gain clarity about the goal space
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youre exploring.

5.2.1 Empowering because of Meditation

Step 1: Control Your Breathing As A Concentration Exercise
The first step to learning meditation is to learn how to control your breathing. This
may sound simple and feels boring at times, but the key here is to prepare your
physical and mental state by bringing them to the state of deep relaxation. One thing
to caution is not to control your breathing too consciously. As you move into the deep
meditative state, you want to turn your focus from consciously breathing to deeply
meditating.
Tools like soft music, candles, and incense can be used during meditation to increase
its effect. However, using tools is not a must if you prefer a simple plain breathing
control exercise to bring you into the meditative state. When using music, you must
pick something pleasing to the ears but not powerful music like heavy metal or rock.
Also, the key point to remember is to choose music that won't distract you. You
should choose music with only melody and not any lyrics. Incense is also helpful but
takes some preparation on its own. Incense helps you relax, but do make sure that
ventilation in the room is good. You dont want to get throat irritation during meditation
as a result of smoke building in the room.
Step 2: Relaxation
Relaxation is the challenging part of meditation that is often overlooked. Once you
have assumed your chosen position, prepared your tools, and begun breathing, your
goal now is to let your body relax completely. Every muscle in your body should be as
relaxed as possible. The recommended way is to start at your feet and tense up your
muscles as hard as possible for several seconds, and then release them. After your
feet, move up to your legs, calf muscles, and then your thighs, hips, abs, chest, and
arms. Eventually, you will reach your face and the top of your head. At the end of this
process, your entire body will feel so relaxed that you lost the sense of your body
weight. This process will feel lengthy when you first do it, but you will be able to find
your rhythm after a few practices.
When you reached a state of deep relaxation in every part of your body, the real
meditation begins.
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Step 3: Use Different Meditation Exercises For Different Purpose

As you control your breathing and set your body into a state of total relaxation, you
free yourself from any mental focus and clarity and your mind starts coming into
clarity.

5.2.3 Health
5.2.3.1 Sleep
1. Healthy heart Staying up late in the night is a way to torture your body with high
blood pressure and cholesterol. These are the risks associated with the heart. If you
do not want to worsen the situation get sufficient sleep.
2. Reduced stress A peaceful sleep in the night relieves physical and mental stress
that is caused during the process of regular activities. It relaxes the body and mind.
With insufficient sleep you are risking your health with heart strokes and other
diseases.
3. Enhances memory Sleeping early lets your mind arrange the thoughts well.
Waking up early with a fresh mind will repossess all of it.
4. Protects you from diseases By sleeping late in the night you are only stressing
yourself which will increase the blood pressure and cholesterol levels. This routine
can affect you with cancer and other heart diseases for life. So sleep early and let
your body maintain the pressure levels constant.
5. Gives time for breakfast Breakfast is very important to kick start the day. And
most of the times as we wake up late we miss it. To ensure food to our intestines
waking up early in the morning and breaking the fast by 10 a.m is very important.
6. Positive performance Sleeping continuously for at least 7 hours in the night is
necessary. Inadequate sleep will curb your ability to think creatively, cope up with
stress and concentrate. All these stress factors will have a negative impact on your
performance.
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7. Helps metabolism Our body needs to send away all the unwanted waste from
within. Sleeping through the day till noon will disorganise the exile. We need to eat
and sleep on time to maintain energy.
8. Reduce the risk of cancer Sleep in the dark. Light in the night reduces the
melatonin level which is supposed to cause sleep and prevent the risk of cancer. So
make your room dark and sleep early in the night allowing your body to produce
melatonin.
9. Boosts energy Sleeping early will let you complete your 7 hours of sleep and
makes you fresh the next morning. It gives you the energy to perform better. An alert
mind can also concentrate well.
10. Maintains weight When you sleep too late your organism is disturbed. Sleeping
for less than 7 hours a day is an invitation to obesity. The hormones that impact
appetite are troubled by lack of sleep which leads to sudden weight loss.
5.2.3.2 Hygiene
Most people are aware that our environment, including our home and bodies, is host
to many infectious bacteria and viruses. These germs are commonly spread between
people, animals, in food and in the water supply. They are easily spread into other
areas via feces, mucous, vomit, skin scales etc. When people are exposed to these
harmful germs an infection can develop.
Personal hygiene is one way to avoid infection. One of the most important things you
can do after using the toilet and before eating is to wash your hands. This should be
done with soap and water or using hand sanitizer. This is one of the most important
ways to help stop the spread of infection. If you are suffering from a cold or flu it is
important to cover your mouth, preferably with a tissue, when you cough or sneeze
because these diseases are spread through the tiny droplets that are released. It is
also important to dispose of tissues quickly and clean your hands after coughing or
sneezing.Household hygiene is also a very important part of preventing disease.
Foods that may contain harmful germs, like raw meat, should be cooked for a certain
time at the right temperature. It is also important to separate raw foods and cooked
foods to avoid contamination. Continuous cleaning of the kitchen, bathroom and toilet
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is also a good way to stop the spread of infectious germs. For example, the reason
we wash the dishes is not to make them sparkle, but to ensure they are not growing
germs on any of the leftover food particles.
These are just some of the reasons that hygiene is so important. By taking them into
consideration you stand a better chance of preventing infections.

5.2.3.3 Wellness
For individuals wanting a higher quality of life, achieving a state of wellness must be
reached. It creates a sense of peace that surpasses the need for material
possessions and subdues the stresses from external situations. If you live a highly
stressful, drama ridden life, then wellness will help alleviate those stresses by
connecting you with your inner peace and improve your physical health.
People deserve to feel fulfilled in their lives as a whole, not just from sickness. When
a persons wellness is heightened, so too is their ability to be productive in all phases
of their life: home, work, relationships, etc. Of course, the overall sense of wellness
also helps with illness and therefore decreases the need for the traditional healthcare
system. In addition, this newfound health allows for a happier environment where you
can be a productive member of the community where you can improve your life and
the lives of others.
5.2.3.4 Drugs
There are many ways in which drugs can affect your health. Prescribed medications
(which are drugs) can be very helpful in treating many medical conditions. (Some
meds may be dangerous when given in certain combinations, so it is always
important to tell each prescriber what meds you are taking.)
However, drugs of abuse (and dependence) can have a number of deleterious
effects. They can lead to overfocus on obtaining them, at first to feel good, but when
tolerance occurs, you just end up treating your withdrawal symptoms (and it gets
harder and harder to obtain the euphoric "high" feeling you got when they were new
to your system).

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5.2.4 Future
Taking part in athletics and competing at sports starts during childhood for many
people. They may see older siblings play in an athletic contest or watch a game on
television and decide that getting involved would be fun. These activities can have
vital benefits throughout life.
Overall Health
Childhood obesity is a problem that can develop into adult obesity. The Centers for
Disease Control and Prevention reports that childhood obesity tripled from 1980 to
2008. Young people who participate in sports often are playing for more than an hour
a day, and this helps them burn calories and get in better condition. Participating in
sports as a youth means that you are more likely to stay active as an adult and avoid
obesity and many of the diseases associated with it, including high blood pressure,
diabetes and heart disease.
Competition
Competing in sports often is the way that many youngsters learn that others are
striving for the same thing and only one prevails. There is a scoreboard and a winner
and loser in the competition. Once you have competed a few times, you learn that
you have to give your best to get what you want. As you get older, you have to
compete to get into college, land a job or just get ahead in general. Learning this
early can help you compete more effectively.
Social Awareness
Playing team sports puts you in close contact with others who share your goal. Since
you are all working for the same thing, you have things in common with people who
become your friends. When you are put in new social situations in the future, you
may remember what it took to make friends and get along with people when you
were playing sports. You can apply those same lessons in the future.
Work Ethic
While many people take part in sports because they enjoy the camaraderie, they also
like to do well at their chosen sport. A baseball player does not want to play just to
participate. He wants to go to bat and get hits. It takes hard work to improve at a task
such as hitting, which Hall of Famer Ted Williams said was the most difficult thing to
do in sports. When you learn to work hard at sports to gain success, you also may
learn to work hard later in life. Having a great work ethic can help you succeed at
many aspects of life.
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5.2.5 Emotions
Sports and exercise are uppers. If you exercise or participate in any form of sport,
your mood is likely to improve and your stress is likely to ease. In cases of clinical
conditions such as anxiety or depression, exercise is an established tonic for mood
elevation. Even sports fans, siting on their couch or in the stands, experience less
depression and alienation than people with little or no interest in sports.
Depression and Anxiety
It is well-established that exercise and participation in sports helps prevent or
improve health conditions ranging from high blood pressure to diabetes to arthritis,
according to the Mayo Clinic. It is equally well-established that sports and exercise
help you relax and make you feel better, reducing depression and anxiety symptoms.
If you keep exercising when you are feeling better, it is likely to help you keep the
anxiety and depression at bay. Researchers theorize that playing a sport or
exercising releases endorphins that help ease depression, strengthens the immune
system and increases your body temperature, which might help relax you. A study
from "Medicine and Science in Sports and Exercise" found that even a single 30minute period of exercise improved mood and a feeling of well-being in patients
suffering from major depression.
Mood
Playing sports and exercising are likely to improve your mood in a number of
respects. Such research is in the early stages, but the preliminary findings are
promising. In addition, physical activity is associated with an increase in self-esteem,
according to an Arizona State University study. Physical activity helps you sleep
better, as well.
Cautions
Although sports and exercise generally are a good thing, excess amounts of training
or poorly managed training can impact your mood in a negative way. Excessive
training can cause a multitude of symptoms relating to mood, according to
BodyBuilding.com. They include: general fatigue; insomnia; irritability; anxiety;
lethargy; poor concentration; and depression. However, over training usually applies
to endurance athletes who tend to push their bodies beyond reasonable limits.
Unless you fall into this category, increasing your amount of exercise is more likely to
improve your mood than harm it. Whatever your level of exercise, you need to be
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sure to stay hydrated when you play sports or exercise. A study at Tufts University in
Boston, reported on the Physorg.com website, found that even a slight amount of
dehydration created by drinking no fluids during an exercise session produced
feelings of anger and depression. The researchers believe the brain cells of the
dehydrated athletes actually shrink slightly, causing a chemical imbalance.
Fortunately, drinking a glass of water or a sports drink every 20 minutes will chase
away the blues.
Sports Fans
As any passionate Boston Red Sox or Oakland Raiders fan knows, winning or losing
affects the fans as well as the players. At first, it was assumed that hard-core fans are
lonely and alienated. However, a study at the University of Kansas, reported by "The
New York Times," found that sports fans are less likely to be depressed or alienated
by people who eschew rooting for the home team. Arizona State psychology
professor Robert Cialdini says, "The self is centrally involved in the outcome of the
event. Whoever you root for represents you." So even watching sports can be a
healthy endeavor, although not nearly as healthy as playing them.

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