how to live healthy

8/9/2019 How to Live Healthy

1/41

How to live healthy -

GuidelinesMetodologa de la Investigacin


2/41

How to live healthy

1. Making Excercises

1.1. How does Excercises affect your health?1.2. Types of Excercises

1.2.1 Yoga

1.2.2 Pilates

1.2. !itnessclu" exercises

1.2.# $ancing

1.2.#.1 %allet

1.2.#.2 &lassic dance'

1.2.#. Tango

1.2.#.# Hip Hop

1.2.( !ighting )%oxing* Taeknowdo* +arate*..,

1.2.- unning

1.2./ 0wiing

1.2. !oot"all

1. 3uidelines

1..1 &reate Moti4ation

1.# %enefits

2. 5ourishing 5utrition2.1 %reakdown

2.2 3uidlines

. e4itali6ing 7ater

.1%enefits.23uidelines.2.1 $rink.2.2 Eat

#. Energetic %reath#.1$iaphroginatic

#.1.1 3uidelines#.1.2 %enefits

#.2&hest#.2.1 &onse8uences

(. &larity of Mind(.1&ontrol

2


3/41

(.1.1 Physiology(.2$e4elop

(.2.1Epowering "ecause of editation

(.2. Health

(.2..1 0leep (.2..2 Hygiene

(.2.. 7ellness

(.2..# $rugs

(.2.# !uture

(.2.( Eotion

1. Making Exercises

1.1 How does doing excercises/ sports affect your health

0ports and other physical acti4ities ha4e innuera"le physical health "enefits*

including ipro4ed cardiorespiratory and uscular fitness* "one health* increased lifeexpectancy* and coronary health. $oing exercies can also help pre4ent 4arious types

3


4/41

of cancer and weight gain and ha4e positi4e effects on ental health "y reducing

depression and ipro4ing cogniti4e function.

9t can help proote long:ter weight loss and help a4oid weight gain. 0ports

increase eta"olic rates and can help increase lean "ody ass while "urning

calories and getting rid of excess fat. ;lthough the aount of physical acti4ity needed

4aries "y "ody type and caloric intake* sports can help a person aintain a healthy

weight. ;ccording to the percent of deaths related to coronary heart disease are

related to inade8uate physical acti4ity* o"esity* stress and raised "lood pressure.

0ports can help with all of these physical issues* decreasing the risk of coronary

disease "y a"out (> percent.

;s you grow older* physical acti4ity "ecoes increasingly iportant for the health of

"ones* uscles and 'oints. %uilding "one* uscle and 'oint strength is iportant for

children.

0ports can decrease the risk of colon cancer "y as uch as >> percent* according

to the %ritish Parliaentary =ffice of 0cience and Technology. 9t can also significantly

decrease the risk of "reast cancer* and ight decrease the risk of endoetrial and

lung cancer.

Either it can "e a for of ental therapy for people with psychological disorders and

depression. Exercises ay proote self:estee in the for of positi4e perception of

"ody iage and self:worth. %y participating in sports with others* people can also

enter in positi4e social en4ironents to proote psychological health. Physical

acti4ity can also decrease the risk of cogniti4e decline that coes with aging and can

reduce anxiety in adolescents.

0oe risk is in4ol4ed with participating in sports. 7hile little risk is in4ol4ed in

participating in oderate:intensity sports such as swiing or cycling at a oderate

pace* the risk of usculoskeletal in'ury increases with the aount of intense physicalacti4ity. People who are norally inacti4e should start slow and gradually increase

4


5/41

the intensity and duration of their participation in sports.

1.2 Types of Exercises

There are different types of exercises people can do for ha4ing a "etter life*

getting in a "etter shape or for fighting against any sickness )physical or entally,

1.2.1 Yoga

The ost iportant "enefit of yoga is physical and ental therapy. The aging

process* which is largely an artificial condition* caused ainly "y autointoxication

or self:poisoning* can "e slowed down "y practicing yoga. %y keeping the "ody

clean* flexi"le and well lu"ricated* we can significantly reduce the cata"olic

process of cell deterioration. To get the axiu "enefits of yoga one has to

co"ine the practices of yogasanas* pranayaa and editation.egular practice

of asanas* pranayaa and editation can help such di4erse ailents such as

dia"etes* "lood pressure* digesti4e disorders* arthritis* arteriosclerosis* chronic

fatigue* astha* 4aricose 4eins and heart conditions. a"oratory tests ha4e

pro4ed the yogi@s increased a"ilities of consciously controlling autonoic or

in4oluntary functions* such as teperature* heart"eat and "lood pressure.

esearch into the effects of yogic practices on H9A is currently underway with

proising results.;ccording to edical scientists* yoga therapy is successful

"ecause of the "alance created in the ner4ous and endocrine systes which

directly influences all the other systes and organs of the "ody. Yoga acts "oth as

a curati4e and pre4enti4e therapy. The 4ery essence of yoga lies in attaining

ental peace* ipro4ed concentration powers* a relaxed state of li4ing and

harony in relationships.Through the practice of yoga* we "ecoe aware of the

interconnectedness "etween our eotional* ental and physical le4els. 3radually

this awareness leads to an understanding of the ore su"tle areas of existence.

The ultiate goal of yoga is to ake it possi"le for you to "e a"le to fuse together

the gross aterial )annaaya,* physical )pranaaya,* ental )anoaya,*

intellectual )4i'nanaaya, and spiritual )anandaaya, le4els within your "eing.

Physicians and scientists are disco4ering "rand new health "enefits of yogae4eryday. 0tudies show it can relie4e the syptos of se4eral coon and

5


6/41

potentially life:threatening illnesses such as arthritis* arteriosclerosis* chronic

fatigue* dia"etes* ;9$0* astha and o"esity.

1.2.2 ilates

Pilates is a full:"ody exercise syste that uses a series of achines and exercises. 9t

works the entire "ody* "oth the right and left sides* in unison. 9t focuses priarily on

what Boseph Pilates called the CpowerhouseC or the group of uscles that "egins two

inches "elow your na4el* goes two inches a"o4e your na4el and then wraps

copletely around your front and your "ack:kind of like a corset. 9t also includes your

"uttocks. 7ith Pilates* no atter what exercise you@re doing* you are focusing on this

powerhouse area. Pilates is different fro ost exercises out there "ecause it@s non:

ipact and safe* and it really works on using the "ody as a whole. You@re either lying

on your "ack* on your side or kneeling on the floor where it@s safe. 7hen you o4e

the "ody* you@re trying to o4e it fro the powerhouse* using your a"doinal wall to

protect your "ack. You@re also working the "ody 4ery e4enly and syetrically*

aking sure one side is not working harder than the other.

Pilates can help you lose weight* get relief fro "ack pain* tone your trou"le spots*

helps to loose wight or reco4er fro in'ury. 9t@s also "eing used ore and ore as

therapy to help people with certain serious illnesses such as cancer.

There are six principales in Pilates* which are really iportantD

1. !oncentration. This is the ost iportant principle in Pilates. You ust "e 4ery

entally present as you do the exercises* aware of e4ery aspect of your "ody@s

o4eent* alignent* sensations* uscle flexes ....

2. !ontrol.E4ery o4eent is to "e done with control* so you aren@t 'ust throwing

your "ody around.

". !entering* so that you are e4enly using your "ody. Think of a plu" line down the

iddle of the "ody working "oth sides e4enly.

#. $luidity.; sooth transition fro one exercise to the next iportant "ecause once

you@4e learned the routine* it should look soething like a dance* where e4ery

6
http://life.gaiam.com/gaiam/p/How-Pilates-Can-Help-You-Lose-Weight.htmlhttp://life.gaiam.com/gaiam/p/Study-Says-Pilates-Helps-Back-Pain-Suffers-More-than-Other-Therapies.htmlhttp://life.gaiam.com/gaiam/p/Upper-Body-Pilates-for-Breast-Cancer-Survivors.htmlhttp://life.gaiam.com/gaiam/p/Upper-Body-Pilates-for-Breast-Cancer-Survivors.htmlhttp://life.gaiam.com/gaiam/p/Study-Says-Pilates-Helps-Back-Pain-Suffers-More-than-Other-Therapies.htmlhttp://life.gaiam.com/gaiam/p/Upper-Body-Pilates-for-Breast-Cancer-Survivors.htmlhttp://life.gaiam.com/gaiam/p/How-Pilates-Can-Help-You-Lose-Weight.html


7/41

o4eent flows into the next.

%. recision.You try to ake each o4eent as precise as possi"le alignent*

placeent of your li"s* postion of each part of your "ody is paraount and a

central aspect of how and why Boseph Pilates designed this syste of exercise.

&. 'reath.How you "reathe is 4ery iportant in Pilates exercises. You don@t want to

hold your "reath at all. $eep* steady "reaths will help you aintain concentration and

precision* too.

1.2." $itnessclu( exercises/ )orkout

You know that regular exercise can help you lose weight* "ut a regular workout

regien actually does a lot ore than 'ust help you shed unwanted pounds. Exercise

can ha4e a a'or effect on your physical* eotional and ental health. 9n fact*

exercise affects alost e4ery part of your "ody.

The physically effects are that doing exercises "urns calories that your "ody stores

as fat and strengthens and defines your uscles* aking your "ody look thinner and

ore toned. Your heart "eats faster* puping "lood through your "ody* and yourlungs work harder as you "reathe faster* helping to keep your circulatory and

pulonary systes in shape. %urning off extra fat akes it easier for your circulatory

syste to work effecti4ely* reducing your risk for heart disease and cardio4ascular

pro"les. Exercise also helps you anage your weight* taking pressure off your

'oints and reducing your risk for osteoarthritis and 'oint daage o4er tie. egular

weight:"earing exercise also helps strengthen your "ones* reducing your risk for

osteoporosis and "roken "ones as you age.

The eotional effects of doing a workout is* when you exercise* your "ody increases

production of endorphins* cheicals that lift your ood and help relie4e stress.

Ele4ated endorphin le4els can help reduce depression and ipro4e self estee for

soe people* and o4er tie* they can help ipro4e sleep 8uality and duration for

soe people. Exercise also helps "oost self confidence o4er tie since it re8uires

you to set and eet goals* generating a sense of accoplishent.

Exercise ha4e any entally "enefits 'ust like that it increases "lood flow to your

"rain* causing ore oxygen and glucose to enter your "rain cells and aking it

easier for your "lood to reo4e cellular waste fro your "rain* enhancing your a"ility

7


8/41

to think* plan* organi6e and ultitask. =4er tie* this increased "lood flow can ha4e

protecti4e "enefits* reducing your risk for cogniti4e decline.

9n order to get axiu "enefits fro your workout regien* you should include a

ix of aero"ic exercise* strength training and flexi"ility o4es. Though any exercise

is a good addition to your daily routine* ideally ai to get at least > inutes of

oderate:intensity exercise ost days of the week.

1.2.# *ancing

1.2.#.1 'allet

The %enefits of dancing "allet are* first off you will look great ha4ing a "allet "ody or

the "ody of a dancer. The "allet "ody is one that will look lean and poised. 0ince

"allet dancing re8uires graceful o4eents you will look elegant and poised while

walking down the street. %allet $ancing is a co"ination of Pilatesand yoga. %allet

dancing will help strengthen your "ody as well as tone your "ody for a sli and sleek

physi8ue. %allet o4eents encopass cardio o4es as well as other dance o4es

that will get you into a routine that will train your "ody. You will "ecoe ore flexi"le

in your daily life and de4elop strength.9n contrast to traditional weight training that

only add "ulky uscles to your "ody* "allet training o4eents add elongated

uscles that ake your "ody appear ore finesse* long* and lean.

E4en with a less than perfect "ody with aesthetically unaccepta"le "ody features*

with hard work and endurance one can still "e a "allet dancer. ;lthough you will

not ake it as a professional* practicing "allet o4es will help you ipro4e your

"ody posture. You will "e walking on the streets will poised and elegance. You will

"ecoe ore flexi"le with your o4eents as well as de4elop strength. Your

"ody will look nice and tone without de4eloping "ulky anly uscles )for woen,.

%y de4eloping dexterity you will also ipro4e your "alance and act with grace

when picking up things around the house. 7ith all the physical "enefits and

health "enefits entioned* you will also gain discipline while learning "allet

dancing "ecause it takes a lot of endurance and patience to aster. %e warned

that "allet dancing is rigorous and not your a4erage daily ho""y. Think of learning

"allet dancing like learning the piano plus the physical hard work. 9t will take a lot

8
http://voices.yahoo.com/topic/13175/pilates.htmlhttp://voices.yahoo.com/topic/13175/pilates.html


9/41

of patience and hard work to learn* "ut once you ha4e the "asics under control

you will "e a"le to en'oy the "enefits of "allet dancing as an aateur.

1.2.#.2 !lassic dance

$ancing can "e extreely "eneficial for our "odies and inds. 9t "urns calories*

"oosts energy* ipro4es circulation* tones uscle and in addition relie4es stress and

ipro4es our oods. 9t@s certainly a lot ore fun that the gy.

$ancing is generally an aero"ic acti4ity that can greatly ipro4e the condition of your

heart and lungs. ;ero"ic exercises are acti4ities that get your heart puping and

ake your uscles use oxygen ore efficiently. They are 4ital for your

cardio4ascular health.=ne of the "est things you can do to lose weight is to find an

exercise that you en'oy. $ancing is fun and can "urn as uch calories as swiing*

running* or riding a "ike. Yes* you can really dance yourself to health.

%esides "eing great for physical health* dancing can also ipro4e your ental

health. 9t@s a great way to reduce stress and "uild confidence. Plus* it gi4es your "rain

soe excellent exercise. Meory* 8uick decision aking* focus* coordination are 'ust

soe of the "rain acti4ities needed for dancing.

$oes it atter which dance do 9 choose? 7ell* any type of dancing is "etter than no

dancing at all* "ut you should know that the ore challenging the dance is* the ore

"eneficial it will "e. 0low typical walt6 will not gi4e you the sae cardio4ascular

workout as* for exaple* four ties faster Aiennese walt6.

$ancing is also a social acti4ity. 9t increases self:confidence* "uilds social skills and

gi4es you an opportunity to ake friends. 0tudies ha4e shown that sociali6ing with

friends helps us in co"ating stress and depression.

1.2.#." Tango

The "enefits of learning ;rgentine Tango are any and it has "een pro4en "y

researches and studies around the glo"e and now you can also "enefit fro theF7ith the right co"ination of passion* tie and dedication you can aster this


10/41

distincti4e* intricate and fascinating dance. %elow are soe of the perks that you can

look forward to with ;rgentine TangoD

+T ,-M-TE 'ETTE, -T,E0Tango re8uires the use of good "alance*

posture and alignent. !or this reason* any tango classes teach postural alignent

exercises which help to proote good posture and create awareness of good

alignent as you carry out your daily acti4ities.

!T 3* T-3E Y-, '-*Y0The o4eents taught in tango classes can

tone and fir uscles without de4eloping "ulk. 9t also strengthens the heart and

circulatory syste and it can e4en help you lose weight.

*E4E- -+E 3* '-*Y ),E3E07hen you take tango lessons* youGre

taught exercises and o4eents to listen to your "ody and your partnerGs. These are

designed to help "uild poise and grace which are necessary traits that a successful

tango dancer ust ha4e. HE T-

,E+E4E T,E07hen you do dance tango it relaxes your ind and reo4es you

fro the cares of the world. 9t truly re8uires you to "e in the present oentI state

of ind. Your focus shifts to concentrating on each o4eent and the placeent of

your whole "ody while staying relaxed and listening to the usic. $,+E3*H+0The

world of tango opens the door to a wide spectru of social settings where new

friendships are forged and old friendships are ade stronger. 0cheduled practicas

)practice, and ilongas )social tango parties, pro4ide tango enthusiasts with a fun*

full and exciting social calendar. 9t is also a great way to eet new peopleF

,-M-TE !,ET+4E E5,E+-3 3* !-3$+*E3!E0Tango is not siply a

for of exercise* itGs also a for of artistic expression. You interpret each dance

o4eent in your own uni8ue way and it "ecoes your own personal expression.

This can "e 8uite therapeutic for "oth ind and "ody. 7hile dancing tango* you will

ac8uire the wonderful 8ualities a dancer needs and you will possess the a"ility to

en'oy yourself ore in pu"lic settings without feeling self:conscious. The a"ility to

dance is present in e4eryone.

1.2.#.# Hip Hop

7hile running* 'ogging and walking ay "e ore popular fors of exercise* hip hop

dance can "e used as a fun alternati4e that helps you achie4e aero"ic and anaero"ic"enefits. The aero"ic "enefits of it occur "ecause it can "e used as a cardio exercise

!"


11/41

that gets your heart puping and your "reathing rate up. The anaero"ic "enefits of it

occur "ecause it can "e used to strengthen your thighs* glutes* cal4es and other

uscles in your legs and ars. %est of all* hip hop dance puts less of an ipact of

your feet and knees so you can do it in order to gi4e your "ody a new way of working

out. Here are soe of the other "enefits that you can achie4e through hip hop dance.

ero(ic 'enefits of Hip Hop *ance0;ny exercise that gets your heart rate up and

causes your "ody to re8uire additional oxygen has aero"ic "enefits. Hip hop dance is

especially good for you aero"ically "ecause ost hip hop dance classes re8uire you

to stay o4ing and acti4e for up to an hour. $uring that entire tie* your "ody is

taking in oxygen* transporting it to your uscles* and helping you to "urn fat in the

process. ;s a result of this* hip hop dance can "e 4ery good for your health. 9t can

help you to lose weight* lower your "lood pressure* reduce your stress and e4en gi4e

you a "oost of energy. To axii6e the aero"ic "enefits* you should try doing hip hop

dance two to three ties e4ery week and couple it with a healthy diet and plenty of

rest. This ensures that your recei4e the "enefits fro doing the aero"ic portion of hip

hop dance. naero(ic

'enefits of Hip Hop *ance07hile hip hop dance can get great for you aero"ically* it

can also work anaero"ically to help you strengthen your uscles* too. E4ery tie you

coplete a step during hip hop dance* your "ody is working aero"ically. %ut when

you push yourself harder "y learning ore coplex routines and working your

uscles "eyond a noral workout* you can also work the anaero"ically. %y doing

this* you can help tone your uscles* "uild up strength in your uscles and e4en

gi4e your 'oints ore flexi"ility and elasticity. %ut again* in order to get these

anaero"ic "enefits* you need to learn how to push yourself during a hip hop class.

!irst* ake sure you@re doing e4erything right and can keep up with the proper

o4eents. =4er tie* you@ll "e a"le to do the ore easily* so you will "e a"le to

use hip hop dance to your ad4antage. Taking a Hip

Hop *ance !lass0The fast:paced workout that coes with doing hip hop dance is

soething that can "e 4ery "eneficial to your "ody. More gys across the country

ha4e learned this and are starting to offer additional hip hop dance classes. You don@t

ha4e to appreciate hip hop usic in order to get the "enefits of a class* either. 0iply

coe prepared to o4eyour "ody in new ways and get aero"ic and anaero"ic

results right away.

!!


12/41

1.2.% $ighting 6'oxing7 Teaknowdo7 8arate7..9

'enefits of $ighting!ighting is descri"ed as a 4iolent conflict that is eant to

esta"lish total doinance o4er an opponent. %esides "uilding self:confidence*

research shows fighting has any other "enefits. %elow are exaples of key "enefits

of fighting.

1. 'etter physical fitness Engaging in fighting prootes physical fitness and a

trained wrestler or fighter is uch fitter as copared to athletes of other sports. 7ith

explosi4e power and high precision* a fighter executes an energy "urst after e4ery (

seconds during a fight. ;ctually* you no longer re8uire undertaking separate

exercises for strength* agility* endurance and cardio since you recei4e all of these

workouts in one fighting practice.

2. 'urns fat!ighting helps "urn additional fat in a short period and also ensures that

it stays away. 9t takes a"out 1> hours of an efficient aero"ic workout to "urn one

pound of a personJKLs fat* which is not a great way of losing weight. Howe4er* short

and intense workouts in weightlifting and fighting will assist you "urn lots of fat in

short periods. !urtherore* intense training in fighting enhances "oth your calorie

"urning and eta"olis e4en once you ha4e finished your workout.

". ro:otes confidence &onfidence* attitude and fear are all kinds of learned

"eha4iors since e4eryone has a uni8ue personality. 3aining good fighting skills

prootes confidence in the classroo* "oardroo and also in your house. These

skills are also 4ital for "ouncing "ack fro different challenges like disappointent

and failure. !ighting teaches people how to sur4i4e ental and physical pain as well

as exhaustion.

#. Enhances speed 0peed is one of the indirect outcoes of fighting and wrestling.


13/41

1.2.& ,unning

People run for any reasons. Most often* people run to stay in shape and to reach

an ideal "ody weight. 0tudies show that a co"ination of diet and exercise is the

ost effecti4e way to lose weight* as it triggers a loss of "ody fat and a proportional

increase of lean tissue. unning* a rigorous cardio4ascular exercise* allows a person

to "urn an a4erage of 1>> calories per each ile he or she runs. =ther popular

acti4ities* such as "iking and walking* only "urn a fraction of those calories in the

sae aount of tie. 7hile the a4erage huan "eing "urns a"out 2>>>:2(>>

calories a day "y siply existing* running ( iles a day can "urn an additional (>>

calories* aking it a legitiate way to lose weight. !urtherore* running is an easily

accessi"le acti4ity:: with a decent pair of sneakers and soe deterination* anyone

can run.

0urprisingly* how fast a person runs has little effect on the nu"er of calories he or

she will "urn. The ost iportant factor is weight. !or exaple* a 22>:pound person

running an eight:inute ile "urns 1(> calories* while a 12>:pound person running

at the sae pace "urns only 2. E4ery personGs "ody re8uires an excess of (>>

calories in order to gain a pound or a deficit of (>> calories in order to lose a pound.

Thus* 1>:pound person who runs ( iles each day will lose a"out ( pounds a

onth. Howe4er* as his or her weight goes down* he or she will "urn fewer calories

per ile. E4entually* a runnerGs weight will sta"ili6e. 7hen this will happen depends

on how uch the runner eats and how far he or she runs. Most runners lose weight

effortlessly at first* "ut e4entually* their weight stops declining and reaches a plateau.

9n order to continue to lose weight* soe serious runners will intensify their workouts*

as extra weight will only slow the down. =therwise* recreational runners can

aintain their lower "ody weight "y continuing to run consistently.

Health "enefits are another oti4ation for runners. !or exaple* running helps lower

"lood pressure "y aintaining the elasticity of the arteries. ;s a person runs* his or

her arteries expand and contract ore than usual* keeping the arteries elastic and

the "lood pressure low. 9n fact* ost serious runners ha4e unusually low "lood

pressure. unning also helps axii6e the lungsG potential* as it keeps the strong

and powerful. 7hile deep "reaths force the lungs to use ore tissue* the (> of

norally unused lung potential is utili6ed. E4en sokers can soeties reco4er full

lung potential through running. !inally* running strengthens the heart and helps

!3


14/41

pre4ent heart attacks. The large uscle exercise it pro4ides helps keep the cardio

syste efficient and strong. 9n fact* the heart of an inacti4e person "eats -*>>> ore

ties each day than that of a runner* as running keep the arteries open and the "lood

flowing soothly.

Yet* ost serious runners will say their addiction goes "eyond the physical "enefits

they achie4e fro running. unners say the intense exhilaration and euphoria that

coes after a run is what oti4ates the ost. 9n fact* this euphoria coes fro a

"etaendorphin release triggered "y the neurons in the ner4ous syste. 9ntended to

alle4iate the pain after a run* it creates a feeling of extree happiness and

exhilaration. unners "ecoe addicted to this intense high* and it can often replace

other addictions to drugs* alcohol* and e4en food. 7hile runners clai to achie4e

ore energy in daily life fro running* it also helps "ring appetite* exercise and food

into "alance. !urtherore* as running akes the "ody function "etter* it ipro4es

sleep* eating* and relaxation.

1.2.; wi::ing

7hen you@re swiing* the water supports your weight* which helps ease stress on

your 'oints. Exercising in chest:deep water can reduce pressure on your 'oints "y as

uch as /( percent* according to research cited "y %%& Health. The water also

resists your o4eents* which helps you de4elop your uscles. These factors ake

swiing an effecti4e for of exercise suita"le for people of all ages and le4els of

a"ility.

Mental 'enefits

egular physical acti4ity can decrease anxiety and reduce depression. 0o* like other

fors of exercise* swiing can ipro4e your ental health. The assaging action

of the water on your "ody ight also trigger the release of endorphins* which could

increase feelings of well:"eing* according to a 2>1> article in CThe 9ndependentC that

cites findings of the 0wiing Teacher@s ;ssociation.


15/41

0winging your ars forward to pull yourself through the water exercises your upper:

"ody uscles. ;nd keeping your "ody sta"le in the water strengthens the uscles in

your idsection. earning how to swi de4elops your coordination* and swiing

regularly de4elops your flexi"ility and 'oint o"ility. 0wiing is also an effecti4e

cardio4ascular exercise "ecause it causes your heart rate to increase. =4er tie* this

strengthens your heart and ipro4es your endurance.

ow +:pact

; key "enefit of swiing is that your "ody achie4es all these fitness results without

the 'arring footfalls you experience when you 'og or perfor high:intensity aero"ics. 9t

is ideal for those who can@t handle high:ipact physical acti4ity* such as pregnant

woen and older adults with agility pro"les. Young children often en'oy swiing*

so a 4isit to a pool or "each is an effecti4e way to encourage the to engage in

physical acti4ity.

Eases =oint ro(le:s

7ater:"ased exercise ipro4es the use of affected 'oints without aking syptos

worse in patients with arthritis* leads to ore health ipro4eents than other fors

of exercise in patients with rheuatoid arthritis and ipro4es the use of affected

'oints and decreases pain in people with osteoarthritis* according to studies cited "y

the $oot(all

The intensity and range of o4eents in4ol4ed in the gae* including kicks* twists*

turns and sprints* pro4ide "etter o4erall exercise* according to a series of studies.

;nd fi4e:a:side is ore "eneficial than a full:scale gae* as it ensures that all players

get a 4igorous workout.Prof Peter +rustrup* fro &openhagen


16/41

;nd he claied that the results of the research suggest that foot"all could "e

recoended as part of treatent for health pro"les such as high:"lood pressure.

C0occer affects nuerous cardio4ascular risk factors such as oxygen uptake* heart

function* "lood pressure* cholesterol and fat ass far ore than strength training and

'ust as uch if not ore than running*I he said.

9t is well:known that physical inacti4ity is a su"stantial risk factor in de4eloping

)heart, diseases in itself* "ut it is new that a pleasura"le tea sport like soccer is

effecti4e in treating high "lood pressure.I

=ne of the studies asked #/ en with high "lood pressure to play foot"all or to run

for an hour twice a week for three onths.

Those playing the gae saw their "lood pressure fall "y an a4erage of twice as uch

as those in the running group.

%oth groups lost siilar aounts of weight "ut cholesterol le4els fell aong the

foot"allers* an effect not seen in the running group.

=ther studies found that foot"all increased "one density twice as uch as running.

The research is due to "e pu"lished in the 0candina4ian Bournal of Medicine and

0cience in 0ports.

The group now plan to test whether foot"all is "etter for the health than other "all

gaes* such as "asket"all or 4olley"all.

1." inutes daily for adults ages

1:-#.

STRATEGIES TO INCREASE PHYSICAL ACTIVITY AMONG YOUTH

Physical acti4ity is critical for o4erall health at e4ery age* "ut today ;ericaGs youth

are less acti4e than e4er "efore. Many settings pro4ide opportunities to increase

youth physical acti4ity to the recoended -> inutes or ore a day* including the

places kids li4e* learn and play. The Physical Activity Guidelines !" A#e"icans

Midc!u"se Re$!"t% St"ate&ies t! Inc"ease Physical Activity A#!n& Y!uthdescri"es

inter4ention strategies for increasing physical acti4ity aong youth aged to 1/

!6
http://www.health.gov/paguidelines/default.aspxhttp://www.health.gov/paguidelines/default.aspx


17/41

years.

&H9$E5 ;5$ ;$=E0&E5T0 )-:1/ YE;0 =$,

&hildren and adolescents should get -> inutes or ore of physical acti4ity daily.

Most of the -> or ore inutes a day should "e either oderate: or 4igorous:

intensity aero"ic physical acti4ity* and should include 4igorous:intensity physical

acti4ity at least three days a week. ;s part of their -> or ore inutes of daily

physical acti4ity* children and adolescents should include uscle: and "one:

strengthening physical acti4ity at least three days of the week.

;$ inutes, each week of

oderate:intensity aero"ic physical acti4ity. You need to do this type of acti4ity for at

least 1> inutes at a tie as inter4als shorter than this do not ha4e the sae health

"enefits. ;dults should also do strengthening acti4ities* like push:ups* sit:ups and

lifting weights* at least two days a week.

;E=%9& ;&T9A9T9E0

;ero"ic acti4ities re8uire oderate physical effort and include* "ut are not liited toD

"iking slowly* canoeing* "allroo dancing* general gardening* using your anual

wheelchair* ar cycling* walking "riskly* and water aero"ics. Exaples of 4igorous

acti4ities are "asket"all* 'uping rope* running or "icycling on hills* soccer* swiing

laps* and artial arts.

5ot sure whether you are at a oderate or 4igorous acti4ity le4el? Try the talk test. 9f

you can talk while you are acti4e* then you are participating at a oderate le4el. 9f

you can only say a few words without stopping to catch your "reath* then you are

engaging in 4igorous acti4ity.

M


18/41

1.".1 !reate Motication

;thletes with high le4els of self:oti4ation* soeties called intrinsic oti4ation* take

part in sport "ecause they lo4e itF ; passion for soething is key if you are going to

continue doing it for long enough to get any good at it.

;uthor $aniel &oyle )found in 7ikipedia, says that* passion for soethingQ akes

learning fast and funI. The process of learning a highly coplex set of skills* such as

a odern sport* can "e 4ery long )soe authors ha4e e4en said it takes 1> years or

solid training to "ecoe an expert at soething, "ut an underlying passion for the

acti4ity can ake the process uch ore en'oya"le and uch 8uicker.Ta"le tennis players with a high le4el of self:oti4ation are aware of the rewards that

can "e attained through ta"le tennis* ha4e the dri4e to continue through difficulties

and tough periods* and ha4e an inherent lo4e for the sport )training* copeting*

watching, and ierse thesel4es in it.

)hat?s your :otivation for playing...... 6ta(le tennis for exa:ple9@

This is good 8uestion to ask yourself. 7hy do you play? You ay play ta"le tennis

"ecause you lo4e the gae )the spin* the speed* the 8uick reactions,* or "ecause

you lo4e the feeling of playing a perfect shot* or "ecause you en'oy the fact that hard

work in the training hall relates to "etter results at copetitions.

Perhaps you en'oy winning trophies* "eating other players in a one:on:one context*

seeing your ranking ipro4e* or e4en that you can earn a li4ing training and

copeting full:tie.

There are so any different reasons why you ight play ta"le tennis "ut itGs

iportant that you realise why you are playing and ideally it is a reason that relates to

you and not soe"ody else. There will "e ties in your career when you want to

throw in the towel and it is in these ties you will need to ree"er to source of your

oti4ation to gi4e you the strength to keep going.

How to (uild selfA:otivation

My own experience is that oti4ation goes up and down* and for a 4ariety of

reasons. Your 'o" as an aspiring top player is to understand why your oti4ation is at

its current le4el. 0oeties you will ha4e had enough of ta"le tennis for a period.

You ay need to take a short "reak )a"out two weeks ought to do it, to rest* relax

and ha4e that urge to play coe "ack. =ther ties you ay siply ha4e fallen away

!8


19/41

fro ta"le tennis for a period of tie. Perhaps youG4e "een "usy and ha4enGt "een

a"le to train as uch as youGd like or keep up to date with the pro e4ents. 0iply

watching soe ta"le tennis online or entering an upcoing tournaent ay "e all

you need to reconnect with the sport and get your oti4ation "ack. 9tGs worth pointing

out that if our a"ition is to continually "e learning and ipro4ing then our oti4ation

cannot "e taken away fro us. 9f our a"ition is siply to "eat a certain player or win

a specific e4ent then "oth achie4ing and failing to achie4e our goal can decrease our

self:oti4ation.

0o the ost iportant thing is that you always ree"er why you are doing

exercises or this kind of sports for "eing oti4ated enough to keep doing it. Bust as if

you want to loose wight your oti4ation is e4ery little gra you loose after doing

excersices and your "ody who feels way "etter after it.

1.# 'enefits

=utdoor recreation is en'oya"le for en* woen and children of all ages. Perforing

physical exercise while outdoors pro4ides a way to get outside and en'oy your natural

surroundings. ;side fro "reathing fresh air and disco4ering nature@s any wonders*

the outdoors pro4ides 4arious acti4ities to keep you wanting to go "ack outside for

ore. The "enefits of outdoor recreation are endless and will help keep you and your

faily physically and entally healthy.

hysical

=utdoor recreation pro4ides a ultitude of ad4antageous physical acti4ities that ay

"e perfored in solitude* with se4eral friends and faily e"ers* or with a large

local recreational sports tea. 7ith such acti4ities as hiking* canoeing* swiing*sports and nuerous other physical acti4ities* you ha4e ore choices for perforing

physical acti4ity* which is likely to keep you oti4ated to exercise. The &enters for

$isease &ontrol and Pre4ention suggests that adults perfor at least 1(> inutes of

oderate aero"ic acti4ity or /( inutes of intense acti4ity e4ery week.

ocial

;dults and children alike "enefit socially fro outdoor physical acti4ity. Participating

in sports and recreation pro4ides "oth children and adults with an opportunity to eet

and "uild relationships with others. Participating on a tea will help you "uild lasting

friendships with people who share your passion for outdoor recreation.

!


20/41

E:otional

Physical acti4ity helps reduce stress and pre4ents soe cases of depression.

Exercise reduces anxiety* and consistent acti4ity pro4ides ore relief for anxiety and

depression. %etter self:estee also often results fro consistent recreation* partially

due to a decrease in stress and to an o4erall feeling of well:"eing that occurs fro

regular aero"ic exercise. %reathing fresh air in a natural* serene en4ironent also

helps any people to relax and reduce stress and anxiety.

+ntellectual

0tudies show that people who exercise regularly experience longer* deeper* ore

restful sleep. %etter sleep results in ore energy and alertness the following day*

allowing "etter concentration and a"ility to think on higher le4els. ;long with "etter

rest and re'u4enation for your "ody during the night* regular physical acti4ity that

reduces stress* anxiety and syptos of depression will help you to concentrate

ore during the day.

2.3ourishing 3utrition

!or illions of people food instead of "eing a source of nourishent it has "ecoe

an area of conflict and confusion: endless weight:loss draas* eating disorders*

cra4ings* addictions* "ody iage o"sessions* and ne4er:ending searches for the

@"est@ nutritional syste. 7ith the hectic pace of e4eryday life* ost of us ha4e lost

our spiritual connection to food. !ood has "een reduced to CfuelC: a listing of

nutritional C4alue.C %ut the huan "ody is not a achine* and any of the food:

related issues that plague us* can "e traced to our lack of awareness of the

relationship "etween "ody and spirit.

5o atter how uch we work on oursel4es spiritually* our diet also plays a 4ery

significant role in how we feel. ; hea4y* cheical:ladened diet can actually ake

e4en the lightest spirit feel hea4y. =n the other hand* certain other types of eals can

rapidly "oost soeone@s spirit* ind* and heart. Many spiritually inded people

recei4e intuiti4e essages to delete certain foods or "e4erages fro their diet.

=thers on the spiritual path lose their tolerance for low:fre8uency su"stances such as

2"


21/41

coffee or sugar. They de4elop sudden ad4erse reactions to ingesting these

su"stances.

+,+T0 THE M++3< +3


22/41

secrets tell us a"out how to eat includeD feelings* indfulness* appreciation*

connection )lo4e,* and sociali6ing. Here is an exaple of how* let@s say* eating

indfully influences health. 0o any people eat while task:stackingD in front of the

coputer* watching tele4ision* dri4ing* and walking down the street* "ut eating

indfully* "eing present in the oent with your food* ay actually affect the way

the food is eta"oli6ed and ultiately* your health and well:"eing. 7hen physician

$onald Morse of Teple


23/41

,ule 10Eat ostly plants* especially lea4es.

9f you ask yourself* R7hat kind of food should 9 eat?G 0tart with this as your answer.

5uerous studies point to the "enefits of a plant:"ased dietD ipro4ed "lood

pressure* decreased risk of heart disease* lowered cholesterol and "etter weightcontrol

,ule 20Eat anials that ha4e thesel4es eaten well.

;t Eating7ell we encourage sustaina"ly raised choices when it coes to eat*

poultry and seafood* "oth for our health and the health of the en4ironent. The

"uyerGs guides and articles "elow will help guide you to the "est choices.

,ule "0Eat your colors.

The colors of any 4egeta"les reflect the different antioxidant phytocheicals they

contain...Many of these cheicals help protect against chronic diseases* "ut each in

a slightly different way* so the "est protection coes fro a diet containing as any

different phytocheicals as possi"le.

,ule #0Eat all the 'unk food you want as long as you cook it yourself.

En'oy these treats as often as youGre willing to prepare theNchances are good it

wonGt "e e4ery day.

,ule %0The whiter the "read* the sooner youGll "e dead.

Eat whole grains and inii6e your consuption of white flour.

,ule &00hop the peripheries of the superarket and stay out of the iddle.

Processed food products doinate the center aisles of the store* while the cases of

ostly fresh foodNproduce* eat and fish* dairyNline the walls. 9f you keep to the

edges of the store youGll "e uch ore likely to wind up with real food in your

shopping cart.

,ule ;0$onGt o4erlook the oily little fishes.

9f thereGs one food you should "e eating )and pro"a"ly are not, it is the hu"le

23


24/41

sardine. 0ardines are one of the healthiest foods we can consue* according to

health and en4ironental experts. These nutritional powerhouses are one of the "est

sources of oega: fats* with a whopping 1*S(> gper o6. )thatGs ore per

ser4ing than salon* tuna or 'ust a"out any other food, and theyGre packed with

4itain $. 9f youGre trying sardines for the first tie* or you 'ust really want to learn to

like the* here are a few recipes to stoke your sardine lo4e.

,ule >0Eat ore like the !rench. =r the Bapanese. =r the 9talians. =r the 3reeks.

People who eat according to the rules of a traditional food culture are generally

healthier than those of us eating a odern 7estern diet of processed foods.

,ule C0iit your snacks to unprocessed plant foods.The "ulk of the (>> calories

;ericans ha4e added to their daily diet since 1S> )the start of the o"esity

epideic, ha4e coe in the for of snack foods laden with salt* fat and sugar. 9f you

are going to snack* try to liit yourself to fruits* 4egeta"les and nuts.

,ule 1D0;4oid foods that ha4e soe for of sugar )or sweetener, listed aong the

top three ingredients. a"els list ingredients "y weight and any product that has ore

sugar than other ingredients has too uch sugar.

". ,evitaliing )ater

U ose weight0$rinking water helps you lose weight "ecause it flushes down the "y:

products of fat "reakdown. $rinking water reduces hunger* itGs an effecti4e appetite

suppressant so youGll eat less. Plus* water has 6ero calories.

24


25/41

U 3atural ,e:edy for Headache0Helps to relie4e headache and "ack pains due to

dehydration. ;lthough any reasons contri"ute to headache* dehydration is the

coon one.

U ook Younger with Healthier kin0 YouGll look younger when your skin is properlyhydrated. 7ater helps to replenish skin tissues* oisturi6es skin and increases skin

elasticity.

U 'etter roductivity at )ork0 Your "rain is ostly ade up of water* thus drinking

water helps you think "etter* "e ore alert and ore concentrated.

1

U 'etter Exercise0$rinking water regulates your "ody teperature. That eans youGll

feel ore energetic when doing exercises. 7ater also helps to fuel your uscle.

U Helps in *igestion and !onstipation0$rinking water raises your eta"olis

"ecause it helps in digestion. !i"er and water goes hand in hand so that you can

ha4e your daily "owel o4eent.

U ess !ra:ps and prains0Proper hydration helps keep your 'oints and uscles

lu"ricated* so youGll less likely get craps and sprains.

U ess ikely to


26/41

U

".1


27/41

or ha4e health issues* check with your doctor or a registered dietitian. He or she can

help you deterine the aount of water that@s right for you. To ward off dehydration

and ake sure your "ody has the fluids it needs* ake water your "e4erage of

choice. 9t@s also a good idea toD

U $rink a glass of water or other calorie:free or low:calorie "e4erage with each

eal and "etween each eal.

U $rink water "efore* during and after exercise.

;lthough uncoon* it is possi"le to drink too uch water. 7hen your

kidneys are una"le to excrete the excess water* the electrolyte )ineral,

content of the "lood is diluted* resulting in low sodiu le4els in the "lood* a

condition called hyponatreia. Endurance athletes* such as arathon

runners* who drink large aounts of water* are at higher risk of hyponatreia.

9n general* though* drinking too uch water is rare in healthy adults who eat

an a4erage ;erican diet.

".1.2 Eat

Many fruits and Aegeta"les are also ha4ing a "ig percentage of 7ater in

the. Here is a short list with fruits you specially should eat.Either it is iportant to eat at least ties a dayF

$ood ercentage )ater

ettuce )1V cup, S(

27


28/41

7aterelon )1V cup, S2

%roccoli )1V cup, S1

3rapefruit )1V cup, S1

Milk )1 cup, S

=range 'uice )# cup,

&arrot )1V cup, /

Yogurt )1 cup, (

;pple )one ediu, #

#. Energetic 'reath

#.1 *iaphroginatic

;n effecti4e "reathing techni8ue has a draatic effect on an athlete@s physiology*

hisher internal state )relaxation, and ultiately on hisher perforance. 3uidelines

#.1.1


29/41

hand on your upper chest and the other 'ust "elow your ri" cage. This will allow you

to feel your diaphrag o4e as you "reathe.

U %reathe in slowly through your nose so that your stoach o4es out against your

hand. The hand on your chest should reain as still as possi"le.

U Tighten your stoach uscles* letting the fall inward as you exhale through pursed

lips 'see (Pu"sed Li$ )"eathin& Techni*ue(+,The hand on your upper chest ust

reain as still as possi"le.

7hen you first learn the diaphragatic "reathing techni8ue* it ay "e easier for you

to follow the instructions lying down* as shown on the first page. ;s you gain ore

practice* you can try the diaphragatic "reathing techni8ue while sitting in a chair* as

shown "elow.

To perfor this exercise while sitting in a chairD

0it coforta"ly* with your knees "ent and your shoulders* head and neck relaxed.

%reathe in slowly through your nose so that your stoach o4es out against your

hand. The hand on your chest should reain as still as possi"le.

Place one hand on your upper chest and the other 'ust "elow your ri" cage. This will

allow you to feel your diaphrag o4e as you "reathe.

U Tighten your stoach uscles* letting the fall inward as you exhale through pursed

lips 'see (Pu"sed Li$ )"eathin& Techni*ue(+, The hand on your upper chest ust

reain as still as possi"le.

You ay notice an increased effort will "e needed to use the diaphrag correctly. ;t

first* you@ll pro"a"ly get tired while doing this exercise. %ut keep at it* "ecause with

continued practice* diaphragatic "reathing will "ecoe easy and autoatic.

;t first* practice this exercise (:1> inutes a"out :# ties per day. 3radually

increase the aount of tie you spend doing this exercise* and perhaps e4en

increase the effort of the exercise "y placing a "ook on your a"doen.

#.1.2 'enefits

'enefits for !-*$iaphragatic "reathing strengthens the diaphrag and also uses the a"doinal

2


30/41

uscles to "reathe.This pro4ides ore power for eptying the lungs so they can "e

refilled with fresh new air. 7ith the lungs eptying and filling ore effecti4ely* the

indi4idual@s "reathing rate slows* decreasing the work of the lungs and the deand

for oxygen. The person can "reathe with less effort. This is particularly "eneficial for

people with chronic o"structi4e pulonary disease )&=P$,* which includes

ephysea and chronic o"structi4e "ronchitis.

'enefits for nxiety

+nowing how to control "reathing helps a person reain cal when he feels short of

"reath. This is a "enefit not only for indi4iduals with &=P$ "ut for people prone to

anxiety and panic attacks as noted "y ;nxietyPanic.co. 0hallow "reathing using the

chest can disrupt the "alance of oxygen and car"on dioxide* which akes people

feel a need for ore air and aggra4ates anxiety syptos. People ha4ing an anxiety

or panic attack tend to "reathe too rapidly and deeply )hyper4entilation,* according to

5et $octor. This type of "reathing lowers "lood le4els of car"on dioxide and is the

reason that "reathing into a paper "ag is a traditional reedy for hyper4entilation.

'enefits for inging

$uring noral restful acti4ity* people tend to inhale and exhale ore shallowly and

e4enly "ecause the "ody doesn@t need as uch oxygen as it does during singing.

0inging re8uires 8uick and deep inhalation to sing during a slow and steady

exhalation. The greater need for "reathing energy is assisted "y diaphragatic

"reathing* with ore uscle control supporting the work of the diaphrag and lungs.

-ther 'enefits

You will get ore energy* reducing ental and physical fatigue. 9t helps you anage

anxiety* astha* chronic fatigue snydroe* chronic pain* high "lood pressure*

insonia* panic attacks* ec6ea and stress

#.2 !hest&hest )or thoracic, "reathing is 4ery coon in odern people. More than

(> of adults ha4e predoinantly chest "reathing at rest. 9t is e4en ore

coon for people with chronic diseases* who "reathe too deeply at rest* as

this Ta"le shows.More than S> of sick people ha4e upper chest "reathing with increased

inute 4entilation* respiratory rates* and inute 4olue )i.e.* autoatic deep

"reathing at rest or taking too uch air per one "reath,. &hest "reathing

causes three fundaental health effects that proote chronic diseases and

3"


31/41

lead to low "ody:oxygen le4els. The ter Cshallow "reathingC can refer to 2

different processesD: "reathing echanics : "reathing 4olue%ear in ind that ideal or healthy autoatic "reathing at rest is 4ery sall in

aount* "ut ainly a"doinal. 0hallow "reathing is generally caused "y one

factor onlyD hyper4entilation )or "reathing ore air than the edical nor,. 9n

noral conditions* hyper4entilation cannot ipro4e "lood oxygenation in any

significant degreeD noral "reathing pro4ides arterial "lood with S:SS

oxygen saturation. Hence* o4er"reathing reduces &=2 le4els in the arterial

"lood. This causes decreased oxygen deli4ery to cells leading. &ell hypoxia

and hypocapnia can cause a spas in all uscles of the huan "odyD

airways* colon* arteries* arterioles* and the diaphrag. 0hallow "reathing can

"e triggered "y anxiety* stress* night sleep )or "eing in a hori6ontal position,*

fatigue* outh "reathing* and other factors that cause hyper4entilation.

#.2.1 !onseGuences

&hronic upper chest and neck "reathing presua"ly exhausts and then e4entually

daages the eergency "reathing usculature* causing a list of "ad newsD exercise

gets ore difficult* and the risk of "oth acute and chronic in'uries and painfulconditions in the neck and shoulders increases draatically N especially whiplash

in'uries.

The co"ination of sick uscle syndroe and "ad 'oint echanics and posture

cause andor aggra4ate any pro"lesD

; significant portion )pro"a"ly ore than half, of all upper "ack pain is caused "y

pro"les in the neck.

0houlder tendinitises.7hiplash. The ore exhausted your neck uscles* the ore a whiplash in'ury is

going to hurt* and the longer itGs going to take to heal N in any cases* people ne4er

really heal at all.

!ro6en shoulder* a condition in which the shoulder 'oint ysteriously sei6es up. 7hile

it is a strange condition whose ultiate causes are not known* it sees likely to e

that it is at least aggra4ated "y respiratory and upper "ody postural dysfunction.

&ricksI in the neck* ost of which are pro"a"ly caused "y sall echanical

pro"les in the spine )known as inor inter4erte"ral derangeents, that can cause

days or weeks of painful protecti4e spas and onths of stiffness.

3!
http://www.normalbreathing.com/causes-of-hyperventilation.phphttp://www.normalbreathing.com/causes-of-hyperventilation.php


32/41

inging in the ears and other hearing and "alance pro"les N "elie4e it or not.

%i6arrely* referred pain fro sick sternocleidoastoid uscles is well known to

assage therapists to interfere with hearing* "alance* and to cause tinnitus )ringing,

either directly or indirectly 4ia effects on the uscles of the 'aw.

5u"ness and pain in the entire ar can "e caused "y a condition called th!"acic

!utlet synd"!#e)T=0,* in which ner4es and "lood 4essels that supply the ar are

ipinged "y two specific uscles N two uscles that also happen to "e the ost

a"used respiratory uscles N pectoralis inor and scalenesF

%. !larity of Mind%.1 !ontrol

!inally* the one thing that we always control no atter what is going on around

us is our ind )our thought process,.You are always capa"le N ay"e not always willing "ut certainly capa"le N

of controlling your thoughts* attitude* self:talk and the su"se8uent eotions

you experience as a result.5o atter what is going on around you* there is ne4er an excuse not to "egin

"y taking control of your own ind. To do this* siply start "y thinking and

talking only a"out what you want to do* "e* ha4e and achie4e. 7ho knows*

you ay actually find that all your answers lie within.%.1.1 hysiology

The degree of physical and psychological control that we feel we ha4e o4er

our li4es at any gi4en oent in tie deterines how we feel around certain

32


33/41

people* how we feel on a daily "asis* how we feel under specific

circustances and conditions* and the types of eotions we tend to

experience consistently throughout the day.

%.2 *evelop

1. ssu:e 1DD responsi(ility for your own level of clarity.

Many people assue that clarity is soething that will arri4e in good tie if they

siply wait patiently. =thers feel stunted that they arenGt gifted with the sae degree

of clarity as others. The coon pattern is that clarity is seen as soething that is

"estowed fro the outside in* that itGs soething 3od* the uni4erse* or the world at

large has the power to grant you N or that itGs an accident in soe way. 0oe

people get lucky others donGt. These attitudes are pointless and self:defeating.

&larity is a decision. 9f you want ore clarity* then itGs tie to treat the generation of

clarity as a serious undertaking thatGs entirely 1>> your responsi"ility. 9tGs not going

to happen unless you ake it happen.

2. top creating the opposite of clarity.

0oe thoughts and actions lead to increased clarity. =ther thoughts and actions

ha4e the opposite effect.9f you want to experience ore clarity* you ust disengageyourself fro that which has an ad4erse effect on your clarity.

". Harvest and apply the clarity lessons fro: your past.

5otice that your le4el of clarity isnGt the sae at all ties. ;t soe points in your life*

youG4e "een 4ery clear. ;t other ties youG4e "een extreely uncertain.

#. se visualiation to create the vi(e of clarity.Either you feel clear and focused right now* or you donGt.

%. sk for help.

Help is a4aila"le when you need it* so take ad4antage of it. ;sk soeone whoGs clear

a"out their path to assist you. )E4en this donGt forget that you are still to 1>>

responsi"il for your own le4el of clarity,

&. ut your goals in writing7 and review the: daily.This is a well:known ha"it of success* yet its practice reains inconsistent for ost

33


34/41

people. ;s soon as you write down your goals* youGll experience a "oost in clarity.

;nd each tie you re4iew your goals* youGll gain ore clarity.

;. ccept that any goal is (etter than no goal.

7hen asked to take a few inutes to write down soe goals* certain people lo4e to

whine* %ut 9 donGt know what to write down. 9 donGt know what y goals are.I 9n that

case you can write down* 9 want nothingFI 9f all you ha4e is a "lank page N or no

page at all N then your goal is nothing. ThatGs what youGre asking for* so thatGs what

youGll recei4e.

>. !rystalie your goals.

;t first you ay write down a goal like* 9 ha4e a 'o" 9 en'oy.I ThatGs an okay place to

start* "ut itGs not a 4ery powerful goal "ecause itGs so fu66y. Your ind will ha4e a

hard tie locking onto it and taking action. ;s you re4iew your goals* try to lock the

down and ake the ore specific. !or exaple* instead of asking for a 'o" you

en'oy* you could say* 9 ake a li4ing creating o4ies.I ThatGs a positi4e step towards

greater specificity.Then as you think a"out that goal* you ay progress to* 9

enthusiastically earn W1>>*>>> per year writing* producing* directing* and distri"uting

independent short fils that uplift* oti4ate* and inspire people to find their passion.I

That goal is uch clearer still. &lear written goals help you stay focused. !u66y goals

lea4e you feeling uncertain.

C. ay attention to the path7 not Iust the end result.

0oeties the way you achie4e a particular goal is ore iportant than the goal

itself.

1D. tick with one pri:ary goal at a ti:e.

9f you ha4e a lot of goals* itGs easy to fall into the trap of 'uping around "etween

different goals and aking little progress on any of the. 9f you want to actually

achie4e a goal* focus on one key goal single:indedly until itGs achie4ed. Then o4e

on to another goal. This is what top achie4ers do. Ha4ing too any copeting goals

will siply scatter your energies.

11. Explore and experi:ent.

0oeties itGs tough to set a clear goal "ecause you donGt know what youGre gettinginto. 9n that case you can experient in order to gain clarity a"out the goal space

34


35/41

youGre exploring.

%.2.1 E:powering (ecause of Meditation

tep 10&ontrol Your %reathing ;s ; &oncentration Exercise

The first step to learning editation is to learn how to control your "reathing. This

ay sound siple and feels "oring at ties* "ut the key here is to prepare your

physical and ental state "y "ringing the to the state of deep relaxation. =ne thing

to caution is not to control your "reathing too consciously. ;s you o4e into the deep

editati4e state* you want to turn your focus fro consciously "reathing to deeply

editating.

Tools like soft usic* candles* and incense can "e used during editation to increase

its effect. Howe4er* using tools is not a ust if you prefer a siple plain "reathing

control exercise to "ring you into the editati4e state. 7hen using usic* you ust

pick soething pleasing to the ears "ut not powerful usic like hea4y etal or rock.

;lso* the key point to ree"er is to choose usic that won@t distract you. You

should choose usic with only elody and not any lyrics. 9ncense is also helpful "uttakes soe preparation on its own. 9ncense helps you relax* "ut do ake sure that

4entilation in the roo is good. You donGt want to get throat irritation during editation

as a result of soke "uilding in the roo.

tep 20elaxation

elaxation is the challenging part of editation that is often o4erlooked. =nce you

ha4e assued your chosen position* prepared your tools* and "egun "reathing* your

goal now is to let your "ody relax copletely. E4ery uscle in your "ody should "e as

relaxed as possi"le. The recoended way is to start at your feet and tense up your

uscles as hard as possi"le for se4eral seconds* and then release the. ;fter your

feet* o4e up to your legs* calf uscles* and then your thighs* hips* a"s* chest* and

ars. E4entually* you will reach your face and the top of your head. ;t the end of this

process* your entire "ody will feel so relaxed that you lost the sense of your "ody

weight. This process will feel lengthy when you first do it* "ut you will "e a"le to find

your rhyth after a few practices.

7hen you reached a state of deep relaxation in e4ery part of your "ody* the real

editation "egins.

35


36/41

tep "D


37/41

;. Helps :eta(olis: =ur "ody needs to send away all the unwanted waste fro

within. 0leeping through the day till noon will disorganise the exile. 7e need to eat

and sleep on tie to aintain energy.

>. ,educe the risk of cancer 0leep in the dark. ight in the night reduces the

elatonin le4el which is supposed to cause sleep and pre4ent the risk of cancer. 0o

ake your roo dark and sleep early in the night allowing your "ody to produce

elatonin.

C. 'oosts energy 0leeping early will let you coplete your / hours of sleep and

akes you fresh the next orning. 9t gi4es you the energy to perfor "etter. ;n alert

ind can also concentrate well.

1D. Maintains weight 7hen you sleep too late your organis is distur"ed. 0leeping

for less than / hours a day is an in4itation to o"esity. The horones that ipact

appetite are trou"led "y lack of sleep which leads to sudden weight loss.

%.2.".2 Hygiene

Most people are aware that our en4ironent* including our hoe and "odies* is host

to any infectious "acteria and 4iruses. These gers are coonly spread "etween

people* anials* in food and in the water supply. They are easily spread into other

areas 4ia feces* ucous* 4oit* skin scales etc. 7hen people are exposed to these

harful gers an infection can de4elop.

Personal hygiene is one way to a4oid infection. =ne of the ost iportant things you

can do after using the toilet and "efore eating is to wash your hands. This should "edone with soap and water or using hand saniti6er. This is one of the ost iportant

ways to help stop the spread of infection. 9f you are suffering fro a cold or flu it is

iportant to co4er your outh* prefera"ly with a tissue* when you cough or snee6e

"ecause these diseases are spread through the tiny droplets that are released. 9t is

also iportant to dispose of tissues 8uickly and clean your hands after coughing or

snee6ing.Household hygiene is also a 4ery iportant part of pre4enting disease.

!oods that ay contain harful gers* like raw eat* should "e cooked for a certaintie at the right teperature. 9t is also iportant to separate raw foods and cooked

foods to a4oid containation. &ontinuous cleaning of the kitchen* "athroo and toilet

37


38/41

is also a good way to stop the spread of infectious gers. !or exaple* the reason

we wash the dishes is not to ake the sparkle* "ut to ensure they are not growing

gers on any of the lefto4er food particles.

These are 'ust soe of the reasons that hygiene is so iportant. %y taking the into

consideration you stand a "etter chance of pre4enting infections.

%.2."." )ellness

!or indi4iduals wanting a higher 8uality of life* achie4ing a state of wellness ust "e

reached. 9t creates a sense of peace that surpasses the need for aterial

possessions and su"dues the stresses fro external situations. 9f you li4e a highly

stressful* draa ridden life* then wellness will help alle4iate those stresses "y

connecting you with your inner peace and ipro4e your physical health.

People deser4e to feel fulfilled in their li4es as a whole* not 'ust fro sickness. 7hen

a personGs wellness is heightened* so too is their a"ility to "e producti4e in all phases

of their lifeD hoe* work* relationships* etc. =f course* the o4erall sense of wellness

also helps with illness and therefore decreases the need for the traditional healthcare

syste. 9n addition* this newfound health allows for a happier en4ironent where you

can "e a producti4e e"er of the counity where you can ipro4e your life and

the li4es of others.

%.2.".# *rugs

There are any ways in which drugs can affect your health. Prescri"ed edications

)which are drugs, can "e 4ery helpful in treating any edical conditions. )0oe

eds ay "e dangerous when gi4en in certain co"inations* so it is always

iportant to tell each prescri"er what eds you are taking.,

Howe4er* drugs of a"use )and dependence, can ha4e a nu"er of deleterious

effects. They can lead to o4erfocus on o"taining the* at first to feel good* "ut when

tolerance occurs* you 'ust end up treating your withdrawal syptos )and it gets

harder and harder to o"tain the euphoric ChighC feeling you got when they were new

to your syste,.

38


39/41

%.2.# $uture

Taking part in athletics and copeting at sports starts during childhood for any

people. They ay see older si"lings play in an athletic contest or watch a gae on

tele4ision and decide that getting in4ol4ed would "e fun. These acti4ities can ha4e

4ital "enefits throughout life.

-verall Health

&hildhood o"esity is a pro"le that can de4elop into adult o"esity. The &enters for

$isease &ontrol and Pre4ention reports that childhood o"esity tripled fro 1S> to

2>>. Young people who participate in sports often are playing for ore than an hour

a day* and this helps the "urn calories and get in "etter condition. Participating in

sports as a youth eans that you are ore likely to stay acti4e as an adult and a4oid

o"esity and any of the diseases associated with it* including high "lood pressure*

dia"etes and heart disease.

!o:petition

&opeting in sports often is the way that any youngsters learn that others are

stri4ing for the sae thing and only one pre4ails. There is a score"oard and a winner

and loser in the copetition. =nce you ha4e copeted a few ties* you learn that

you ha4e to gi4e your "est to get what you want. ;s you get older* you ha4e to

copete to get into college* land a 'o" or 'ust get ahead in general. earning this

early can help you copete ore effecti4ely.

ocial wareness

Playing tea sports puts you in close contact with others who share your goal. 0ince

you are all working for the sae thing* you ha4e things in coon with people who

"ecoe your friends. 7hen you are put in new social situations in the future* you

ay ree"er what it took to ake friends and get along with people when you

were playing sports. You can apply those sae lessons in the future.

)ork Ethic

7hile any people take part in sports "ecause they en'oy the caaraderie* they also

like to do well at their chosen sport. ; "ase"all player does not want to play 'ust to

participate. He wants to go to "at and get hits. 9t takes hard work to ipro4e at a task

such as hitting* which Hall of !aer Ted 7illias said was the ost difficult thing to

do in sports. 7hen you learn to work hard at sports to gain success* you also ay

learn to work hard later in life. Ha4ing a great work ethic can help you succeed atany aspects of life.

3


40/41

%.2.% E:otions

0ports and exercise are uppers. 9f you exercise or participate in any for of sport*

your ood is likely to ipro4e and your stress is likely to ease. 9n cases of clinical

conditions such as anxiety or depression* exercise is an esta"lished tonic for ood

ele4ation. E4en sports fans* siting on their couch or in the stands* experience less

depression and alienation than people with little or no interest in sports.

*epression and nxiety

9t is well:esta"lished that exercise and participation in sports helps pre4ent or

ipro4e health conditions ranging fro high "lood pressure to dia"etes to arthritis*

according to the Mayo &linic. 9t is e8ually well:esta"lished that sports and exercise

help you relax and ake you feel "etter* reducing depression and anxiety syptos.

9f you keep exercising when you are feeling "etter* it is likely to help you keep the

anxiety and depression at "ay. esearchers theori6e that playing a sport or

exercising releases endorphins that help ease depression* strengthens the iune

syste and increases your "ody teperature* which ight help relax you. ; study

fro CMedicine and 0cience in 0ports and ExerciseC found that e4en a single >:

inute period of exercise ipro4ed ood and a feeling of well:"eing in patients

suffering fro a'or depression.

Mood

Playing sports and exercising are likely to ipro4e your ood in a nu"er of

respects. 0uch research is in the early stages* "ut the preliinary findings are

proising. 9n addition* physical acti4ity is associated with an increase in self:estee*

according to an ;ri6ona 0tate


41/41

sure to stay hydrated when you play sports or exercise. ; study at Tufts

how to live healthy

Documents