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.
Below are some suggested exercises to encourage you to "get out there and move it, move it!" Due to space limitations, there are only a few shown. If you are interested in learning more, you may wish to visit these websites:
The following exercises are excerpts from: "A Guide From The National Institute of Aging and the National Aeronautic and Space Administration":
Endurance:
(Any activity that raises the heart and breathing rates for an extended period of time)
Light:
Slow walking
Cooking
Light ironing
Stretching exercises which can be performed in a sitting position
Moderate:
Bicycling (indoors with stationary bike or outdoors if physically able)
Gardening (mowing, raking, etc.)
Walking briskly on a level surface
Mopping or scrubbing the floor
Dancing
Vigorous:
Climbing stairs or hills
Shoveling snow
Brisk bicycling up hills
? Digging holes
?
Tennis
?
Swimming laps
?
Hiking
?
Jogging
Strength:
Plantar Flexion
Strengthens ankle and calf muscles. Use ankle weights, when you are ready. Stand straight, feet flat on the floor, holding onto the edge of a table or chair for balance. Take 3 seconds to stand as high up on tiptoe as you can; hold for 1 second, then take 3 seconds to slowly lower yourself back down. Do this exercise 8 to 15 times; rest a minute, then do another set of 8 to 15 repetitions. As you become stronger, do this exercise first on your right leg only, then on your left leg only, for a total of 8 to 15 times on each leg. Rest a minute, then do another set of 8 to 15 alternating repetitions.
Summary:
1. Stand straight, holding table or chair for balance.
2. Slowly stand on tiptoe, as high as possible.
3. Hold position.
4. Slowly lower heels all the way back down.
Variation, as strength increases:
Do the exercise standing on one leg only, alternating legs.
Shoulder Flexion
Strengthens shoulder muscles. Sit in a chair, with your back straight. Your feet should be flat on the floor, spaced apart so that they are even with your shoulders. Hold hand weights straight down at your sides, with your palms facing inward. Take 3 seconds to lift your arms in front of you, keeping them straight and rotating them so that your palms are facing upward, until your arms are parallel to the ground. Hold the position for 1 second. Take 3 seconds to lower your arms so that they are straight down by your sides again. Pause. Repeat 8 to 15 times. Rest; do another set of 8 to 15 repetitions.
Summary:
1. Sit in chair.
2. Feet flat on floor; keep feet even with shoulders.
3. Arms straight down at sides, palms inward.
4. Raise both arms in front of you (keep them straight and rotate so palms face upward) to shoulder height.
5. Hold position.
6.
Slowly lower arms to sides.
Balance:
Anytime/Anywhere
These types of exercises also improve your balance. You can do them almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold onto if you become unsteady.
Examples:
?
Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch. (See Illustration.)
?
Stand on one foot (while waiting in line at the grocery store or at the bus stop, for example). Alternate feet.
?
Stand up and sit down without using your hands.
Stretching:
Hamstrings
(
Stretches muscles in back of thigh)
Sit sideways on a bench or other hard surface (such as two chairs placed side by side) without leaning back against anything and with your back and shoulders straight. Your right leg should be resting on the bench, toes pointing up. Your left leg should be resting over the side of the bench, with your left foot flat on the floor. If your right knee is bent, gently stretch to get it to lie as flat as possible on the bench (do not force). If you feel a stretch at this point, hold the position for 10 to 30 seconds. If your right leg is flat on the bench and you don't feel a stretch, lean forward slowly from the hips (not the waist) until you do, keeping your back and shoulders straight the entire time (note: omit this part if you have had a hip replacement - don't lean forward, unless your surgeon or physical therapist approves). Stop and hold this position for 10 to 30 seconds. Reverse the position so that you stretch your left leg in the same way. Repeat 3 to 5 times on each side.
Summary:
1. Sit sideways on bench.
2. Keep one leg stretched out on bench, straight.
3. Keep other leg off of bench, with foot flat on floor.
4. Straighten back.
5. Lean forward from hips (not waist) till you feel stretching in leg on bench, keeping back and shoulders straight. Omit this step if you have had a hip replacement, unless surgeon/therapist approves.
6. Hold position.
7. Repeat with other leg.
Neck Rotation
Stretches neck muscles. Lie on the floor with a phone book or other thick book under your head, then slowly turn your head from side to side, holding position for 10 to 30 seconds on each side. Your head should not be tipped forward or backward, but should be in a comfortable position. You can keep your knees bent to keep your back comfortable during this exercise. Repeat 3 to 5 times.
Summary:
1. Lie on back.
2. Turn head from side to side, holding position each time.
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!
Until next time, Beloved Reader, it is my prayer that you prosper in all things and be healthy in all aspects of life - body, mind and spirit! (Personalized for you from 3 John 1:2)
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>.
