Some Thoughts on

HEALTH & FITNESS

byGudrun Dreher

HEALTH

The word HEALTH is etymologicallyconnected to WHOLE and HOLY-> when you are healthy you are: whole fulfilled connected/ interconnected aware of the larger whole happy

Levels of Health include:

Physical Emotional Spiritual Intellectual/Mental Social Environmental Global

Physical Health

Absence of Disease Plenty of Exercise Proper Nutrition Enough Sleep Every Day Regular Periods of Relaxation Absence of Abuse of Body:

Violence, Drugs Safe Sexual Life

Emotional Health:< Consciousness

Being Happy Managing Stress Accepting Oneself (body, feelings thoughts)

Accepting What Can’t Be Changed & Making the Most of It Changing for the Better What CAN be

CHANGED -> Making a Difference

Spiritual Health

Understanding Yourself as Part of a Whole:e.g. Family, Community, Universe-> I.e. Belonging to a Meaningful System

Having Found a Meaning in Life = Knowing Your Life’s Purpose

* Who am I?* What do I want?* What am I here for?

Intellectual/ Mental Health:

Learning New Things Throughout YourLife

Having Something that Keeps YouExcited and Enthusiastic

Being Creative in All Areas:Movement, Music, Art, Poetry, Living,etc

Social Health:

Having Family and/ or Friends Having Some Kind of Social Support

System Feeling Part of a Community Connecting to Other Humans and/or

Animals

Environmental Health:

Feeling Connected to the Universe Being Aware of the Interconnectedness

of All Life Examples:

* Rivers as Bloodstreams* Trees as Lungs

Global Health:

Peace and Peace Consciousness Respect for “the Other” Compassion Harmony Awareness of the Interconnectedness

of Nations and Economic System Awareness of the Effects of Small

Actions on a Global Scale

FITNESS-> Components of Fitness

Cardio-Vascular Fitness-> Aerobic Exercise

Muscular Endurance-> Strength Training

Flexibility-> Stretching

In Addition:Skill-Related Fitness

-> Balance, Coordination, etc.

How Often Should YouExercise for the Full Benefits?

Cardio:at least 3-5 x per weekat least 30-60 minutes per session

Strength:3 x per week all body parts(Lower Body, Upper Body, Abs)or:more often if you alternate body parts

Flexibility:Every Day!

Every Exercise RoutineShould Consist of the Following Parts:

Warm-Up Work-Out Cool-Down & Stretching

Example of a Strength Work Out

Warm-Up-> Make sure you warm up the Muscles you will use!

Lower Body:* Squats* Lunges* Leg-Press (= “Little Bridge”)* Rear Leg Lift (from kneeling)* Outer-Thigh Leg Lift

(“Dog at Tree”)* Calf Raises (“Go Up On Toes”)* Toe Raises (“Lift Toes Up”)

Upper Body:* Push-Ups* Plank* Side Plank

Core:* Sit-Ups* Bicycle* Back Extension (= “Cobra without

Using Hands”)* Balancing Cat

Cool-Down & Stretching:-> Make sure you stretch the muscles you have worked!

Benefits of Exercise:

Better Health Better Posture & Balance Better Self-Esteem Better Emotional State (Hormones) Lower Injury Risk (Falling, Agility) Better Weight Management Stronger Muscles & More Muscles Stronger Bones (no osteoarthritis) Less Stress