LIFESTYLE 3 WISE MONKEYS

NITRIC OXIDE AND EXERCISE FOR LIFE

 #    “In the heart, nitric oxide is the body’s way of protecting against cardiovascular disease,( CLICK ON THE WEB LINKS BELOW FOR THE FULL  INFORMATION   )

 http://www.usc.edu/uscnews/stories/16315.html

 #    Physical activity is the most important way the body makes nitric oxide

www.vdk.com.au

 #    THE BENEFITS OF REGULAR CORRECT & SAFE  EXERCISE

*     " FOR PERSONAL SAFETY "  DUE REGARD MUST BE GIVEN TO AN INDIVIDUALS CURRENT  LEVEL OF HEALTH AND FITNESS AND ANY UNIQUE PERSONAL SITUATIONS /  CIRCUMSTANCES "  .....  EVEN IDENTICAL TWINS ,  IF ONE OF THEM IS PREGNANT , WHAT IS SUITABLE FOR ONE MAY NOT BE SUITABLE FOR THE OTHER ,  IF IN DOUBT OBTAIN PROFESSIONAL ADVICE.

 #     http://www.mayoclinic.com/health/exercise/HQ01676

# 
CORRECT , SAFE  AND SUITABLE FOOTWARE AND CLOTHING MUST BE USED FOR THE OCCASION / ACTITVITY.

 #   IF NOT EXERCISING REGULARLY THEN START WITH " LOW INTENSITY " EXERCISE , AND ENJOY INCREASING THE INTENSITY AT YOUR OWN PACE.

 *   Note:  In the fitness industry  " Body fat management "  is considered to be = 85% Diet ...... 15% Exercise.  AND  100% MOTIVATION

 #   THE POTENTIAL BENEFITS  OF REGULAR CORRECT & SAFE  EXERCISE  (  NOT IN ANY ORDER OF PREFERENCE )

 POTENTIAL : Enhancement / improvement / maintenance /  management / increase in / etc..

 *   Balance 

 *   Body fat management

 *   Bone density

 *   Bone joint function

 *   Blood circulation

 *   Blood pressure

 *   Cholesterol

 *   Flexibility , Range of motion

 *   General metabolism

 *   Immune system

 *   Lower back protection

 *   Metabolic functions , and body wastes removal

 *   Personal safety ( lifting , pullng , pushing , reaching , etc.. )

 *   Posture

  *  Respiration

 #  CORRECT & SAFE  EXERCISE FOR LIFE

SOME  SLOW WARM-UP  OPTIONS

•           MARCH ON THE SPOT

•           WALK UP & DOWN STEPS  or  STAIRS

•           STAR JUMPS

THE FOLLOWING SLOW , LOW INTENSITY , LOW RESISTANCE ACTIVITIES WILL ENHANCE FALL PREVENTION

EXERCISE FOR LIFE

    CORRECT & SAFE STRETCHING & EXERCISING

" FOR PERSONAL SAFETY "  DUE REGARD MUST BE GIVEN TO AN INDIVIDUALS  CURRENT  LEVEL OF HEALTH AND FITNESS AND ANY UNIQUE PERSONAL SITUATIONS / CIRCUMSTANCES  ..... EVEN IDENTICAL TWINS ,  IF ONE OF THEM IS PREGNANT , WHAT IS SUITABLE FOR ONE MAY NOT BE SUITABLE FOR THE OTHER ,  IF IN DOUBT OBTAIN PROFESSIONAL  ADVICE.    Ie:  YOUR  FAMILY DOCTOR 

 CORRECT , SAFE  AND SUITABLE FOOTWARE AND CLOTHING MUST BE USED FOR THE OCCASION / ACTITVITY.

DO AT HOME EXERCISES   = 

  LOW INTENSITY    .........      LOW RESISTANCE   

SAFE EXERCISE ENVIRONMENT

•          CLEARANCE FROM OBJECTS  = FLOOR , ASIDE , ABOVE

•          LEVEL NON-SLIP FLOOR

•          NO SLIPPING OR TRIPPING

•          OTHER PEOPLE DON’T WANT A POKE IN THE EYE WITH A BLUNT STICK  ,   A ROGUE ELBOW , OR A DEMENTED DUMBBELL

PRE-ACTIVITY =  SOME  SLOW WARM-UP  OPTIONS

•           MARCH ON THE SPOT

•           WALK UP & DOWN STEPS  or  STAIRS

•           STAR JUMPS

THE FOLLOWING SLOW , LOW INTENSITY , LOW RESISTANCE ACTIVITIES WILL ENHANCE FALL PREVENTION

KITCHEN SINK =

•           GOOD MORNINGS 

   (  MY KITCHEN SINK HAS A ROUNDED FRONT EDGE , IF YOURS IS SQUARE THEN PLACE A FOLDED TOWELL OVER THE EDGE …..  SIGHHHHH  …… EVEN  MORE COMFORT)

    NOTE:  THE PIVOT POINTS FOR THIS MOVEMENT ARE THE HIPS BALL AND SOCKET JOINTS AND THESE MUST BE ABOVE THE EDGE OF WHAT YOU ARE LEANING AGAINST…..  SO…. IF THE EDGE OF YOUR SINK IS ABOVE THIS PIVOT POINT THEN FIND SOMETHING ELSE LOWER TO LEAN ON    THAT WILL NOT SUDDENLY MOVE WHEN YOU ARE  LEANING ON IT  (  DO NOT STAND ON ANYTHING TO GAIN HIEGHT ). 

•            PUSH-UPS 

  KITCHEN SINK PUSH-UPS =  THESE WILL STRENGTHEN THE UPPER BODY TO HELP PROTECT FROM STRIKING SOMETHING IN THE EVENT OF A FALL

•            CALF RAISES  ( RAISE BOTH HEELS OFF FLOOR )

KITCHEN CHAIR  ( THE CHAIR BACK AGAINST A WALL , I SUGGEST A TOWEL BETWEEN CHAIR & WALL  ) =

•           SEATED TRUNK ROTATIONS

•           BOTH LEGS STRAIGHTEND AND LIFTED OFF FLOOR

•          ROLLED UP PILLOW SQUEEZED BETWEEN KNEES

•         “ HANDS UP “  POSITION , KNUCKLES & FINGERS TO WALL

•         UPVC. PIPE ACROSS THIGHS ,  PRESS DOWN ON PIPE EITHER SIDE OF UPPER LEGS

LAY ON BED ON YOUR SIDE ( NOTHING WRONG WITH COMFORT )  WITH A PILLOW UNDER THE HEAD =

·       UPPER STRAIGHT LEG RAISED & LOWERED

·           WHEN READY ALTERNATE TO OTHER LEG

LAY ON BED FACE DOWN ,

 2 PILLOWS UNDER UPPER CHEST =

·       ( SUPERMAN ) SIMULTANEOUSLY INHALE WHILST RAISE KNEES OFF OF BED AND LIFT HEAD UP AND BACK  ( KEEP ARMS TO SIDE OF BODY )  ,  SLOWLY LOWER WHEN EXHALING

·       BREAST STROKE SWIM

·       STRAIGHT ARMS OUT TO SIDE ,  SMALL ARM CIRCLES

·       RAISE BOTH LOWER LEGS TO VERTICAL THEN BACK ONTO BED ( HOLD THE MUSCLES AT THE BACK OF THE UPPER LEGS TO FEEL THE EFFECT OF THIS MOVEMENT )

LAY ON BED ON YOUR BACK  (  SIGHHHHH  ……  MORE COMFORT ) WITH A PILLOW UNDER YOUR SHOULDER BLADES ( YEAH , OK…..SCAPULA ) =

·       WITH YOUR FEET HANGING OVER THE END OF THE BED THEN ROTATE THE ANKLES

·       WITH STRAIGHT LEGS PUSH THE TOES TOWARDS THE KNEES

·       SLIDE CALF MUSCLE HORIZONTALLY ALONG KNEE OF BENT LEG

·       LEGS BENT &  ROLLED UP PILLOW SQUEEZED BETWEEN KNEES  ( ? REMIND YOU OF YOUR KITCHEN CHAIR ? )

·       “ HANDS UP “  POSITION WITH BACK OF HANDS ON BED , THEN ROTATE AT ELBOWS TO THE  “ HANDS DOWN “  POSITION WITH PALMS ON BED

·       NOTE : IF YOU CAN DO ALL OF THE ABOVE SIMULTANEOUSLY LET ME BE YOUR STAGE MANAGER

STANDING

·       STAR JUMPS

·       STEP UPS  ( UP AND DOWN ON YOUR BACK STEPS ?? ) ( WHEN STEPPING UP THEN PLACE THE WHOLE FOOT FULLY ONTO THE STEP WITH THE WHOLE FOOT FLAT ON THE STEP )

·       TORSO PASS AROUND   (  HOLD A WIEGHT , ie: SMALL DUMBBELL or  2 Litre MILK CONTAINER ,  AND PASS IT AROUND YOUR TORSO TO THE OTHER HAND )  ( ALTERNATE THE ROTATION DIRECTION AS YOU WISH )

·       WALK HEEL TO TOE  ( HANDS BEHIND YOUR BACK ) ( SPLAY THE TOES SLIGHTLY OUTWARDS FOR GOOD BALANCE ) ( SLIGHTLY BEND THE LEG YOU ARE STANDING ON AND CONCENTRATE MOST OF YOUR BODY WIEGHT ON THE HEELS

·        LEFT HAND BEHIND THE BACK = THUMB TO RIGHT SHOULDER BLADE

•         SLOW DOWN BY  INCREASING THE TIME BETWEEN  THE MOVEMENTS  BY 1 SECOND UNTIL   15 SECONDS  LAPSE

•          2 MINUTE SLOW WALK

STRETCHES

STRETCHES =  IMPORTANT FOR RETURNING MUSCLE LENGTH TO ITS PRE- ACTIVITY LENGTH  ( IF MUSCLES ARE ALLOWED TO STAY SHORT THEY WILL PULL THE SKELETAL FRAME OUT OF CORRECT ALIGNMENT ,  RESULTING IN   BENT KNEES , BENT FORWARD AT THE HIPS , ROUNDED  SHOULDERS , HUNCHED BACK  =  OUCH )

#    STRETCHES

•        WRIST MUSCLES STRETCH

•           CALF  = STRAIGHT LEGS ,  FEET FLAT ON FLOOR , BODY ABOUT 45* AND  UPPER BODY  LEANING ON KITCHEN SINK

•           QUADS =  ONE HEEL TO BUTTOCK  WITH KNEES TOGETHER , LEANING AGAINST KITCHEN SINK or  MORE COMFORTABLE = LAY ON YOUR SIDE ON BED

•           HAMS =  2  CHAIRS  =  SIT ON ONE CHAIR WITH STRAIGHT   LEGS AND FEET ON OTHER CHAIR

•        UPVC.  PIPE , ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS

 •           PECS.  STRETCH   =    32mm Diam.   UPVC  PIPE

(  ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS )

 •            UPVC. PIPE FOR FLEXIBILITY  &  RANGE  OF MOTION MOVEMENTS

NOTE:  THE MOVES 1 TO MOVE 5 ARE ONE CONTINOUOUS SLOW SMOOTH MOVEMENT

·                 STANDING POSTURE STRETCH =  STAND WITH YOUR BACK TO A WALL WITH HEELS , BUTTOCKS, AND BACK OF HEAD TOUCHING THE WALL .  THIS WILL STRETCH TIGHT MUSCLES THAT ARE PULLING THE HEAD FORWARD AND DOWN

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