EXERCISE! Who needs it??

Do you want a long, relatively HEALTHY LIFE? or

  • Do you want to be forever waiting in doctor's offices?

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    We've learned a way to stay out of medical doctor's offices
    except for emergencies and regular yearly check-ups!!

  • You might ask, How does one do this with all the colds, flu, accidents, etc.

    • that happen in the general course of living?
    or are these symptoms and problems NORMAL - something we just have to endure?

    As you can see by my picture  I am, personally, not OLD, just OUT OF SHAPE!!!! I have been through some accidents, operations and major illness in my time. In the past 10 years I have sustained WHIPLASH twice in separate vehicle accidents - Yes they were legitimate and Yes there has been much pain!!! What did I do?

    I have always gone to a

  • chiropractor first
  • massage therapist second
  • (because insurance companies require an MD's opinion) I've had my doctor confirm the diagnosis.
  • At my request I was in a REHAB PROGRAM at the local YMCA doing things I never thought I would do and

    • these I want to share with you.
  • I walked, wogged!! (fast walking) did a little jogging (skipping and/or tampolining might have been a good alternative), 20 - 30 minutes steady at least 3 times a week. (It probably would have even be better if I did this EVERY day!!)

    • Exercise folk say "Get 30 minutes of aerobic exercise everyday!" HOWEVER IT IS WISEST TO ASK YOUR DOCTOR TO BE SURE YOUR PRESENT PHYSICAL STATE CAN HANDLE SOME SIMPLE EXERCISES. He/she might even request the exercises and then memberships might be paid  by your Medical coverage. It never hurts to ask! (You can't do worse than get a 'NO' and you might get a 'YES'!)
     
  • Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature.
  • Another example is the newest trend to 'STEP EXERCISE' like this 
  • Aerobic activity trains the heart         lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.
  • The word aerobic literally means "with oxygen" or "in the presence of oxygen."


    • As the heart muscle     becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the exercise session.

    Do you need this kind of exercise?

    PROBABLY!!

    But you say, I live in an apartment in a dangerous neighbourhood and wouldn't dare go out by myself or I'm too OLD. I would feel 'out of place' in any exercise establishment! NOT SO! There's lots of grey hair where I exercised!!

    NOW!
    Have a brain-storming session with yourself and figure out some alternatives.
  • Find the closest gym (I would recommend a YMCA)


    • For Local "Y" Homepage address - http://www.stcatharinesymca.com/ where there are caring instructors, and

    bus, drive or taxi yourself there

    3 times a week.

    WOW! that's quite a regime! Well I didn't say it would be easy or convenient but it will give you a better sense of SELF-WORTH. You will be doing something JUST FOR YOU!! If you are a busy person and on call from your business,
    DO NOT TAKE THE PHONE WITH YOU!
    The world will go on without you BELIEVE IT OR NOT!!!
    These kind of establishments are open very early in the morning (Go before work!) or very late at night - No excuse!! If you have children, take them with you! There is nursery care available.
     

    The first exercise is called 'CARDIO', in other words it is a WARMING-UP exercise for your whole body, but especially for your heart 

  • Next comes STRETCHING exercises!


    • So you don't have a body that looks like this! and you haven't done more than stretch to get mobile in the morning for eons! Right?

    So, start slow! If you are older and a little unsteady getting up and down, have an attendant be with you until you feel confident to be on your own. I'm going to add here the simple exercises that I do as part of my program to strengthen 'dumb muscles!' that have refused to heal and co-operate since my first whip lash damage over 40 years ago!!
    We have here all the  STRETCHING  exercises given to me by my therapist


     

                   .
    Each exercise is intended to stretch a certain area. The one with the foot lifted up should be done holding a solid hand-rail.
    Each exercise is held to the count of 10, then relaxed; then to the count of 10 and relaxed. This action should be repeated about 6 - 8 times.
    When I became more comfortable, I counted to 20!! and just did the exercise 3 or 4 times.
    After you get more supple, you can include the exercises that have the 'X' through them. 

    Following these stretching exercises, I was put on 10 different weight machines. I haven't been able to find good pictures to go with that muscle strengthening program. 
    The following webpage has some very good ideas when you can access it. http://bold.coba.unr.edu/jenscott/Fitness.html 
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