Thursday, June 29, 2017
P E N D U L U M
Our life is like a pendulum which oscillates continuously between two extreme points; one extreme we may call is the CHANCE and the other extreme which we may call is CHOICE.
Now the significance of chance is that our existence into this world; or we can say that our living in this world is just a chance. Similarly the significance of the choice is our endeavour to exist.
Basically the choice is the moving force with which the pendulum’s oscillation is being sustained so as to be able to reach the other extreme; that is the chance of our existence.
In view of this, we must invigorate our endeavour for a healthy existence; as such any inadvertence in the endeavour will certainly result in substantial reduction in our chance of living in this world.
Hence we must methodically and regularly update our choice of healthy living and sincerely act on it.
Knowing thing and not acting on it is as good as not knowing anything. Therefore one must develop the habit of regularity, realization and responsibility. We are primarily responsible to maintain good health by adopting healthy lifestyle and food habits; otherwise we may have to finally admit in to CHIKITSA BYAPAR MANDI wherein lakhs and lakhs of money will be transacted out of our hard earned money making us a mute spectator of this illegal trade.
So far as to evade admission to the Chikitsa Byapar Mandi our regular work outs and proper food habits are the only salvation available.
Fundamentally we are all constitutionally different, as such, fitness type has to be oriented according to the age, our present physical condition and the ease with which the type that can be adopted. Self suggest or suggested fitness type carried out may not be good for elevating a good fitness level.
There is no point in suggesting an overweight person to start running or jogging for his weight reduction or a cardiac patient to suggest doing ‘Kapalbhati’ which may lead to an adverse effect on them.
In fitness activity there is absolutely no one-size-fit all proposition, therefore doing nothing is as bad as wrongly doing work outs; so it is essentially desired for an effective endeavour to sustain a longer healthy life span.
I, therefore, avidly beseech every one of us to sincerely devote at least 30 to 45 minutes to work out every day (at least five days in a week) as a sort of investment made for a healthy living.
KEEP WORKOUT – BE FIT & ACTIVE – STAY HEALTHY
Posted by SURAJIT MUKHERJEE at 11:21 PM
Wednesday, May 10, 2017
M I N D Y O U R L A I C F M
Let me first elaborate the caption of this article –
LAIC Lungs Air Intake Capacity
F Flexibility or Suppleness of the Joints
M Muscle Tone
F Flexibility or Suppleness of the Joints
M Muscle Tone
The first consideration as to why the air intake capacity of the lungs is so important for our cardio-vascular system to function effectively?
Normally throughout the day our habitual respiration is quite shallow, hence there is hardly any deep breathing activity due to the long period of our inactive life style.
The lungs have about little over 4 ltr. of air intake capacity and consequent to our habitual shallow breathing, hardly about 1/2 ltr. of air we breathe in and breathe out, sequel to which, for a prolong underutilization of the lungs its air intake capacity gradually reduces day by day.
The reduced air intake capacity leads to occasional bout of breathlessness or gasping for air even when the person does a little exertion like climbing stairs or brisk walking for a short distance. The said symptom is quite discernible in military or police recruitment centres. The candidates are required to expand their chest at least 5 cm/2 inch (measurement recorded between fully exhaled and then fully inhaled stages).The candidates will be disqualified at the first instance if they fail to measure up to that standard.
The failure of the candidate indicates his inability to undertake an arduous and intensive physical activity essentially required in this career. Hence maintaining a healthy air intake capacity of our lungs is sine-qua-non for a healthy heart. (Please read my previous article “Must You Strengthen Your Heart”).
The large air intake capacity of our lungs ensures larger volume of oxygenated blood available in our circulatory system.
In view of the above a regular aerobic activity viz. brisk walking, jogging, swimming, skipping etc. will be very helpful for the cardio pulmonary workout.
The lungs are in effect twin balloons that have a porous lining to absorb oxygen needed for body’s energy generation. The more they can inflate the more oxygen they can absorb. Regular aerobic activity improves the elasticity of the lungs which allows them to inflate with greater ease.
A well-known 40 year Research Project in United States called Framingham study investigated the link between exercise and heart disease. It concluded that sedentary people were over five times more likely to die from heart disease than those who practice even moderate level of exercise into their weekly routine.
FLEXIBILITY OF JOINTS
Maintaining a flexible body is as important as keeping cardio vascular system in good condition. Every joint of our body has a certain range of movement; as we grow old, our range of movement of the joints gets reduced causing the joints becoming more and more stiff, over and above, inactivity/under activity and obesity also largely contribute to the stiffening of our joints, due to which the desired blood circulation to the respective joints gets substantially impaired and our body becomes the victim of various pains like arthritis, gouts, osteoarthritis, lumbago etc.
To avoid the above mentioned illness, one has to maintain the flexibility of the joints which can be effected by regular practice of stretching exercise that is to perform Yogasanas or free hand exercise, dancing, gymnastics, calisthenics etc.
Basically the movement of our joints is effected by our neuromuscular activity without which any movement of our joints is absolutely impossible. A paralytic person cannot move his/her limb due to neural disorders. Similarly one cannot stand up without any support if his/her leg muscles are not strong enough to help in the process of standing. Hence the movement of our body essentially needs neuromuscular support; therefore at least 10-15 minutes of stretching exercise performed daily ensures the muscle to become more elastic and supple; as a consequence the joints become mobile. The increased suppleness will improve body’s posture and help prevent stiffness and injury.
Our body’s defense mechanism is essentially dependent on our lymphatic system; the transportation of the lymph fluid all over the body largely depends on our physical activity along with the white blood cells and antibodies. Our body effectively fights out infections keeping us much less prone to various diseases.
The muscles of our body get stronger and well toned when they are regularly made to work against some resistance, inversely they get weaker when they are underused, as such a regular weight training or resistance training or strength training (all being the same) will have to be incorporated along with other physical activities like aerobic activity (jogging, brisk walking etc.) and stretching (Yoga, free hand etc.).
The resistance training can be performed without even using gym equipment like dumb bell, bar bell and the likes; of course these equipment are essentially required for the body building activity. Whereas to make the muscle tone up one can use one’s own body weight for creating necessary resistance against the movement of the body. For example, while performing sit up, pull up, push-ups, stair up, squatting etc. the weight of the body is being used as resistance, thereby challenging the strength of the respective muscles and the muscles get stronger increasingly. The strong muscles are more receptive to insulin as it boosts the number of insulin receptors in our system. (Insulin is like a key and the receptors are like a lock).
Hence resistance training helps control effectively the blood sugar chemistry in our body. In view of the above it is extremely important to be mindful about body’s fitness criteria as follows –
1. Weight of the body – should be within Body Mass Index (BMI) range i.e. within 19 to 25.
2. Measure of the Waistline – should be less than 40” for men and 35” for women.
3. Air Intake Capacity of the Lungs – should be minimum 2” expansion of the chest.
4. Flexibility or Suppleness of the Joints.
5. Developing Stronger Muscle Tone.
One can live up to the above mentioned criteria only being aware of LAICFM and acting religiously on it.
1. Get Fit, Feel Fantastic, by Dr. Michael Perring
2. Stopping Diabetes in its Tracks, by Dr. Richard Laliberte
3. The Complete Guide to Stretching, by Dr. Christopher M. Norris.
Posted by SURAJIT MUKHERJEE at 10:50 PM