Unlocking personal health
Are we healthy really?
Most of the people might have asked the question by themselves during the ‘Covid19’ period. Even though, we give more emphasis on modern pharmaceutical establishments, the functional capacity of our delicate organs is timely ignored. Although the modern technologies that might have raised the quality and speed of life, but consequences of innovations that have made life too difficult to pace with these changes.
For enhanced sense of well being, physical and mental, need to be adapted with these tremendous changes by knowing our Physio-genic capability of adaptability. Good health and positive attitudes are placed supreme in the world endeavors. For achieving these endeavors we may reflect on the following tips.
A Healthy structure guarantees easy flow of oxygen and necessary nutrients. It is no longer means merely the ability to assume an erect position, but to handle the body easily, gracefully and efficiently under all circumstances. It is the correct alignment of the body segments. In a healthy structure the imaginary line of the body is straight. The head posed on the top of the chest, the abdomen is flat and contracted. The body weight is equally distributed over two legs. The proper use of energy is possible and the body can be moved in any direction with courage and alertness. The centre of gravity of all segments such as head, neck and trunk will fall as nearly as in a straight vertical line.
Healthy structure guarantees least strain on supporting muscles and ligaments during movement or weight-bearing activities. In addition to this, It;
· Minimizes strain or overuse problems.
· Blocks backache and muscular pain.
· Decreases the stress on the ligaments holding the joints of the spine together.
Visual observation or Plumbline method
Capacity of Heart and Lungs
Cardiac strength and functional capacity of the body are positively correlated. Strong heart and lungs guarantee the smooth supply of oxygen and nutrients. Whenever we improve our fitness level the resting pulse comes down and breathing becomes deep. Account of resting heart rate and breathing are the simple and easiest way for measuring the cardio vascular fitness. Capacity of heart can be assessed by measuring one’s Resting Heart Rate and Heart Recovery Rate
Eg. Walk continuously for five minutes with a moderate speed and steady steps or step the stairs for three minutes continuously and after resting for 30 seconds heart beat can be measured.
Squat work method
Stepping the stairs and hiking the steps are directly boosting the cardiac capacity of everyone. It is certainly necessary to observe the harmonious functioning of heart and lungs by examine squat work method
Step1. Check your pulse at least for one minute while sitting down
Step2. Perform full squat at least for 45seconds
Step3. Stand erect and count your pulse for one minute
Step4. Take rest for one minute by sitting on a chair
Step5. Re-check your pulse for one minute
Step6. Add the counts of step1, step3 and step5
Step7.Substract the total value by 200 (Constant value)
Step8. Divide the value by 10
The final value will lead us to find the condition of heart
Value 1 to 5 - Excellent
Value 6 to 10 - Good
Value 11 to 15 - Poor condition
Value 16 and above - weak heart (Better to consult a medical practitioner)
Capacity of Lungs
It depicts the volume of air (Oxygen) filled in the lungs. It is the capacity of lungs where the total amount of air that our lungs can hold over time. Normally the respiratory rate of an adult falls between 15 to 20 breaths per minute. Strong lungs expand more and contain more amount of oxygen.
Usually Vital capacity and lung capacities are scientifically measured using computerized spirometer or wet-spirometers. Even though the manual methods are not promoted wide spread, it is essential in its exigencies. Breath rate Count and Breath hold techniques are generally advocated.
Breathe Rate: The rate of respiration for a normal human being falls between 15-20.
It is measured by number of breaths per minute.
Breathing work outs
Improve the respiratory capacity by easy work outs
Participation in recreational/game activity or doing regular exercise not only provide fun and enjoyment but also shapes our body and make internal functions strong by burning calories timely. It acts as a tool for burning and eliminating toxins from delicate organs. Moreover, doing lengthy aerobic dance, brisk walking, distance running, swimming, cycling, hiking will boost the cardiac capacity in long run.
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Asst. Professor of Education
Keyi Sahib Training College