Abundant Strength, Stamina, Flexibility and Energy!
Healthy Living Principle: Do not ignore symptoms…don't be presumptuous regarding your health. If you are experiencing symptoms of illness; have been diagnosed with a disease process; if you are pregnant, nursing or desiring to become pregnant, you should consult with the healthcare provider of your choice before embarking upon any new health regimen.
Myth:
Exercising requires expensive equipment.
Truth:
A good exercise routine can be done at home with common objects found within your home.
Myth:
Hour or more at a time is required to actually benefit./P>
Truth:
Accumulative benefits of increased activity can be experienced even when broken into 10-15 minute increments throughout the day.
Myth:
To benefit from exercise, one must be able to perform strenuous activities.
Truth:
Even those who are chair or-bed-bound can benefit from activities adapted for their situation.
Myth:
Exercise must be performed daily in order to be effective.
Truth:
Three to four times a week is sufficient to increase and maintain health benefits achieved through increased activity.
Aging and loss of muscle strength/tone, stamina, flexibility and lower energy levels aren't synonymous! Low-impact exercising can be done by almost anyone at any age with little risk of injury (remember, Healthy Living Principle).
The battle for or against exercising that takes place in the mind can and usually does determine success rate. Most of us have experienced the same or similar mind-battles:
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No time
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Too old
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Too tired
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Too fat
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Joints/muscles too sore
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Can't stand for any length of time
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No energy
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The list goes on and on and on!
God wants you well…satan wants you sick! (Personal note: I don't capitalize the "s" on satan. It's my own way of telling him that he's not worth the respect!)
John 10:10, Amplified Bible (underlined, italicized are my comments for emphasis and clarification): "The thief (that's satan) comes only in order to steal and kill and destroy. I (that's Jesus) came that they (YOU) may have and enjoy life, and have it in abundance (to the full, till it overflows)."
A lot of different physical activities can improve your health and give you a greater sense of freedom, independence and self-esteem. Examples of physical activity include:
Light:
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Slow walking
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Cooking
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Light ironing
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Stretching exercises which can be performed in a sitting position
Moderate:
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Swimming
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Bicycling (indoors with stationary bike or outdoors if physically able)
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Gardening (mowing, raking, etc.)
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Walking briskly on a level surface
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Mopping or scrubbing the floor
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Golf
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Dancing
Vigorous:
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Climbing stairs or hills
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Shoveling snow
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Brisk bicycling up hills
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Digging holes
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Tennis
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Swimming laps
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Hiking
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Jogging
There are four types of exercises that can benefit any person of any age:
1. Endurance
a. Begin and end endurance exercises with a warm up or cool down; i.e. stretches.
b. To build stamina, do any activity that raises your heart rate and breathing for an extended amount of time.
i. Build sequentially: light, moderate, then vigorous.
c. Do at least 30 minutes of endurance activities at least 3-4 times weekly.
i. The time can be broken into 10-15 minute increments throughout the day.
d. Gradually increase from light to moderate to vigorous activities.
e. You can gauge your activity level by the following:
i. If you can't talk while exercising, it's too vigorous.
ii. If you can sing an aria to an opera, it's too light.
f. Before advancing into the next level, increase the time spent doing the activities in your present level.
g. These activities may make you sore at first; but, they should never cause pain!
2. Strength
a. Begin and end strength exercises with a warm up or cool down; i.e. stretches.
b. Do these activities at least twice weekly; but, do not exercise the same muscle group on any 2 days in a row.
c. Do an activity 8-15 times, rest and repeat 8-15 more times.
d. You can add weights (use canned goods found in your pantry, starting with smaller cans), gradually increasing the amount of weights used.
e. If using weights, take 3 seconds to lift weight and 3 seconds to lower it.
i. If you can't lift a weight more than 8 times, it's too heavy.
ii. If you can lift it more than 15 times, it's too light.
f. Avoid holding your breath or straining.
g. These activities may make you sore at first; but, they should never cause pain!
3. Balance
a. These modifications can be done with either endurance or strength activities:
i. As you progress, hold onto the table or chair with one hand, then one finger, than no hands.
ii. If you are steady on your feet, progress to no hands and eyes closed.
iii. Have someone watch you the first few times in case you lose your balance.
b. Another way to improve your balance is through "anytime, anywhere" balance activities, such as:
i. Balance on one foot, then the other. Do as often as you can!
4. Stretching
a. Begin and end strength and endurance activities with a warm up or cool down; i.e. stretches.
b. Note: Stretching alone will not improve endurance or strength; but, you will benefit from greater flexibility, decreasing your potential for injury.
c. Move slowly into stretches, do not jerk into position.
d. Do each stretch 3-5 times, maintain the position for 10-30 seconds, total session 10-15 minutes.
e. Stretching may make you sore at first; but, they should never cause pain!
Safety Precautions:
1. Start slowly and build up gradually.
2. Warm up before and cool down after exercising.
3. Drink water before, during and after.
4. Environmental temperature control is important…not too hot…not too cold.
5. Use a chair, if needed.
6. Wear protective clothing as appropriate (good shoes or a helmet, elbow and knee guards when riding a bicycle, etc.).
7. Mild discomfort or mild pulling during an activity may be experienced; but, never push to the point of pain!
You may not be able to do many of these activities initially. You may have to modify and/or adapt any suggestions for increasing your activity. DON'T GIVE UP! Do what you can…every step forward…no matter how small you believe it to be…is still a STEP FORWARD!
The next article will demonstrate some simple physical activities which you may adapt for your situation! Blessings upon you, Beloved Reader!
Remember: It is your health…your life…live responsibly.
Pam Anderson has earned the credentials of Doctor of Naturopathic Ministry and has actively worked in the field of nursing as a Registered Nurse for 31 years. She is also an Ordained Minister. Pam sees her role as a teacher or consultant. She believes in the body's innate, God-given, natural ability to heal itself when given an appropriate internal and external environment. Her years of experience in the ministry, medicine, and natural health field enables her to counsel individuals, couples and/or families on the principles for life, health and wellness of body, mind (soul) and spirit as established in God's Word. Pam, along with her husband, Ron Anderson, operates several natural health clinics. They travel the country as motivational speakers sharing their knowledge of Biblical principles for life, health and wellness. They have been married for 37 years.
For more information on Pam, natural health alternatives, integrative medicine and/or to receive her free newsletter, please visit: www.newhorizonsnaturalhealthcare.com <http://www.newhorizonsnaturalhealthcare.com>.
