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
# 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
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
• 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
• 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
· TOES TO HEELS ROCKING
STANDING WITH BACK AGAINST A WALL
• 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
( 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