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EXERCISE.1
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Hello, and welcome! We happily encourage you to upload,
distribute and talk about this shareware file at every
opportunity!
MOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVEMOVE
Exercise!
Exercise is the most natural form of health care. As
human beings, we are built to move. Our leg muscles seem
to dictate a need to walk or run for long distances. And,
because of our relatively large buttock muscles, no other
mammal can match our endurance level.
With consistent exercise, we can increase our stamina
and improve our health dramatically. Studies have shown that
exercise can raise our I.Q., prevent illness and even reverse
some diseases.
Here are some known exercise benefits:
* Stretching exercises are the best prevention and treatment
for low-back pain and runners cramps. Stretching will even
eliminate some cramps and knee problems.
* Long walks alleviate leg circulation problems and benefits
the entire vascular and the cardiovascular system.
* Exercise tones all the muscles - including your heart.
* Exercise strengthens your immune system.
* Exercise builds stamina.
* Exercise puts a bounce in your step and a sparkle in your
eyes!
* Stretches for the pelvic area will greatly relieve and
sometimes eliminate menstrual cramps. (Editor's note: yoga is
excellent for gaining relief and hormonal and glandular
balance).
* Range of motion exercises will prevent areas affected
with arthritis and bursitis from locking up.
* Exercise will help relieve hay fever and some other allergy
symptoms.
* The exercise involved in playing a wind instrument can help
an asthmatic child.
* Emphysema can be helped by stationary cycling.
* Exercise helps you to relax more during the day and to
sleep better at night.
* Exercise helps you to lose and then maintain desired
weight by burning off fat, balancing your metabolism and
decreasing your appetite.
* Exercise can enhance your self-image and sense of aliveness
* According to recent research, exercise greatly increases
the possibility of living a longer, happier, higher quality
life!
Also, a growing body of evidence shows that exercise,
coupled with a diet high in vitamins, trace minerals, complex
carbohydrates, and lower in fat are essential for optimal
health. So, if you want to look better and feel better -
EXERCISE!
"How do I start?" SLOWLY - start by doing some simple
stretches. Make up your own or rent or buy a video. There
are many exercise videos on the market. There's a variety of
styles and levels; making it easy to find one that will suit
your needs. Richard Simmons has a "Sweatin' to the Oldies"
video that people have a lot of fun with. There are a lot of
work-out videos to choose from. This may be the very thing
you need to motivate you!
Fitness experts agree that it's best to do aerobic
exercis at least three times a week at 60 to 80 percent of
your target heart rate. Here's an easy way to determine this
heart rate from Robert Hackman, Ph.D, University of Oregon,
an exercise, diet specialist:
1. Before getting up in the morning, measure your pulse rate
for one minute to determine your resting heart rate.
2. For your maximum heart rate, subract your age from 220.
3. For your adjusted heart rate, subtract your resting heart
rate from your maximum heart rate.
4. To get your exercise addition, multiply your adjusted
heart rate by 0.6 to 0.8.
5. Add this exercise addition to your resting heart rate to
discover your target rate.
You might like to start out at a fitness center. If this
interests you, watch your paper for special, new membership
offers. Before you join one, perhaps you could go as a guest
with a friend to their "center." This is a great way to look
the place over before committing. You may decide that it's
just the thing for you.
How about roller skating? Check out your local roller
rink! It costs less than four dollars for admission and
roller skate rental ("quads" - skates with four wheels) and a
bit more for roller blades. You can also skate outside.
Many sport shops rent roller skates and roller blades. My
husband, Jeff and I have been roller skating for about a year
now. Just a few months ago, Jeff was clutching onto the rails
and now he's doing spins and jumps! It was funny to see the
look on his face before he went into the rink for the first
time. I thought he was going to spin around, get in the car
and drive off!
He soon discovered what I already knew - skating is
great fun! Our friend Roger, put on his first pair of
skates at age 83! And, there are three couples ranging from
ages 63 - 73. So, no matter what age or shape you're in,
roller skating is a fun way to get exercise. At our adult
skating sessions, there is usually an equal mix of singles
and couples from age 25 - 85. Skating can be VERY aerobic or
very leisurely, depending on your pace, time and how much you
do.
The usual skate sessions last two hours. Our rink has
adult sessions which are quieter and less crowded than the
"all skate" sessions. You might call your local rink to see
if they offer the same. Roller skating is a perfect couples
activity, too. There are many graceful and simple dances you
can do together. You can just skate around and enjoy the
freeing, gliding feeling of the skates rolling across the
floor or you can take skating lessons and get real technical
with it.
How about downhill skiing? Too intimidating for you?
Then consider cross country skiing. Doctors and fitness ex-
perts agree that cross country skiing may be the most aerobic
work-out available. Also, it's very inspiring and exhila-
rating to be in the mountains. Ask your local YMCA about
cross-country ski classes. They combine instruction with an
actual cross-country skiing experience. They make it easy
and fun to learn. It's really fun and a nice way to meet
people with similar interests.
For you non-athletes, an easy and gentle way to start
an exercise program is to get out and walk! This can be as
leisurely or as vigorous as you want it to be. Wherever you
walk, whether town or country, you will be inspired by
nature's beauty and gain many benefits. For variety, city
dwellers can walk around a sports field, the local parks, in
the quieter neighborhoods - use your imagination!
We find that walking in the woods is very nurturing and
inspiring. It is also better for you mentally and physically.
Besides the cleaner air, the natural variety of the surface
and it's softness are better for your feet, legs and back.
There are usually more ups and downs and walking up a steep
hill is a great way to warm up and wake up on a cold morning!
While walking or hiking, take some slow, deep breaths.
It is important to bring oxygen to your body and brain. You
will find this will relax as well as stimulate you. During
your walk, untie any mental knots you might have. We have
has some amazing business ideas come to us on our hikes
together! And, we have fun too. Walking can help bring you
back into a more amused, accepting attitude. It also
strengthens the heart, lungs, tones muscles and alleviates
anxiety and depression. (please note: all exercise brings you
these benefits. During moderate physical activity, the body
sends endorphins and other similar mood-elevating hormones to
our entire system - leaving us feeling lighter and happier.)
Consistency is important in any exercise program. Many
fitness experts agree that a brisk 20 minute walk three times
a week is the best way to begin. Be sure you have high
quality, supportive shoes for this. For moral support, walk
with a friend! You can also get caught up on the latest news
and get in shape at the same time.
Here's some things you can do while walking:
* For those of you who like to do more than one thing at a
time, jot down a specific concern or consideration you have.
Expect a solution during the course of your walk. As
solutions come to you, jot them down. This way you can be
productive and get your exercise at the same time!
Please note: Sometimes, walk alone with NO objective and NO
thing on your mind. Just bring yourself to the present
moment - deeply absorb and breathe in the sights and sounds
around you. You need solitude, too! Some of my most
"productive" moments have been during a long walk in the
woods near our home. Being in the woods nourishes my entire
being. It also rejuvenates, inspires and calms me mentally.
Suggestion - perceive productivity differently. For me, time
spent in meditation, relaxation or at leisure is very
productive! Some of my most creative ideas have come to me
during these "non-activities." Also, being non-active gives
me the deep rest that I need.
* While walking, you can also focus on sending thoughts of
relaxation, release of painful joints or muscles, or simply
for sending messages of health and happiness to your body.
*************************************************************
This is "Dollarware." You have this text file in it's
entirety, so we will not be sending anything in return for
your dollar. Please put a dollar in an envelope and mail it
at your earliest convenience to: Hester B. Golden, Box 313,
Ashland, OR 97520. We will create more Dollarware with the
dollar you send us!
Thank you - now more...
*************************************************************
Other Ways To Get Moving
There are many ways to get and stay fit. Here's a few:
* YMCA, adult or community education classes such as step
aerobics, aquatics, low-impact aerobics, weight training,
jazz and other forms of non-professional dance, Tai Chi, yoga
(some teachers combine fun, jazzy dance routines with yoga),
horseback riding, swimming and countless others. Go and see
for yourself!
* For those of you who want to do partner activities,
consider swing, ballroom and western dance classes. Also,
roller and ice skating are fun couple activiies.
* Water sports, like rowing, kayaking, surfing, windsurfing,
water skiing, etc.
* Basketball, touch football, soccer, tennis, badminton,
table tennis, base ball, softball, volleyball, running,
jogging, speed wallking, bicycling, nautilus or other
exercise machines, stationary bicycling, stretching and
isosmetric exercies. Try playing some of the traditionally
competitive games and sports without scoring. (note from
Linne - My husband and I have discovered that tennis,
especially is a lot more fun that way!)
* Be creative and design your own fitness routine. If you
need new ideas, as I mentioned earlier, watch a work-out
video. For those who can - hire a personal trainer. Or,
keep it simple. Go hiking our work in your garden!
* For you off-beat athletes, consider karate, judo and other
martial arts, juggling, hackey-sack, outdoor roller skating
and roller blading (some people use ski poles while
blading), frisbee-tossing, archery, pole-vaulting, discus
throwing, 50 yard dash, invent whacky relay races,
white-water rafting, rock-climbing, hang-gliding - the sky's
the limit!
Please note, here are some prevention tips for tennis
and racquetball players:
1. Before playing tennis, racquetball or any other sport, be
sure that your wrists and forearms are pain-free and your
grip strength is normal.
2. Wear a wrist support bandage while playing or during
any past injury flare-ups you might experience.
3. To tone your forearm muscles, lift small, 3-5 pound
weights by alternately flexing and extending your wrists
with palms facing down and your forearms resting on a
flat surface. Begin with 10 repetitions and work up to
40, three times a week.
If you want to learn more about exercise, there are many
books about exercise. Many of which are in your local
library. Before you start your program, please consult with
your physician or practitioner. And, please exercise in mod-
eration. Be gentle with yourself!
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Active People
Robert M. Hackman, Ph.D., professor of nutrition and hu-
man performance at the University of Oregon, suggests that a
well balanced diet and plenty of fluids be the cornerstone of
any sports or fitness program. He feels that eating a diet
that has around 70 percent from carbohydrates, 15 percent
from protein, and 15 to 20 percent from fat, would improve
their sports performance. He recommends that everyone take
calcium and drink 8-10 glasses of water daily.
He also believes that metabolism and mineral
elimination is accelerated during and after vigorous
exercise. Consult with a health practitioner regarding extra
vitamins and minerals that you may need. Depleted body
reserves can lead to pulled, tense, sore muscles and
ligaments, bone injuries lowered immune function, low energy,
and mental confusion.
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Too Much of a "Good Thing"
A word of caution - according to a 1990 Gallup Poll,
approximately 60 million Americans exercise regularly.
Studies have shown that heavy exercise, like marathon
running, can temporarily weaken immune function.
Also, research suggests that too much exercise may cause
production of dangerous free radicals in the body. Robert
Hackman, Ph.D., says, "If you live in a dirty metropolitan
area or other places where the air is polluted, protect
yourself from free radical damage, particularly if you
exercise outdoors."
Doctor Robert Hackman's quote was "Reprinted with permission
from the September, 1992 issue of Delicious! Magazine, a
publication of New Hope Communications in Boulder, Colo."
Please note: Even though diet and exercise are major factors
in getting and staying well, they are not the only ones.
Various studies have shown that attitude is even more
important.
I do not claim that any of these techniques can cure or
heal any illnesses or conditions. This text file is not
intended to be a replacement for a qualified health
professional's advice.
A gentle reminder - If you haven't already, please
mail a dollar to:
Hester B. Golden
Box 313
Ashland OR 97520
We thank you!
It is our sincere desire that you have and will continue
to benefit from the information we have shared with you!
Enjoy,
Linne Bailey
&
Hester B. Golden
.............................................................
The End.