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.

Healthy structure
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.

• Prevents fatigue, allowing the body to use less energy.

·         Contributes to a good appearance.
Visual observation or Plumbline method

• Own body structure can be measured by visual observation or plumbline method. Tie a thin rope or postural grid upright in front of a large mirror. Stand in between mirror and thread/grid touching back-born perfectly on the thread / grid. See, whether the natural line of the body deviates abnormally from the line or bulged either of the sides.
• Stand upright, bend your neck and try to see your toes without adjusting your body. Flat and contracted abdomen clears the way for watching the toe. 

 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 

• Resting Heart Rate (RHR)

Generally the heart beat tells us the working condition of the heart. A lower heart rate during body rest implies more efficient heart function and better cardiovascular fitness. Whenever we improve our fitness level the resting pulse comes down along with increased stroke volume. Heart becomes slower but stronger with increase in stroke volume and cardiac output. Normally, for adult men, the heart rate is 72 beats per minute and stroke volume is 70 ml. So the required cardiac output will be 70x72=5040 ml. It can be measured either in the wrist or on the neck.

• Heart Recovery Rate (HRR)

Heart recovery rate reveals how efficiently our heart and lungs feed oxygen and how fast our body comes back into the normal stage. It can be measured by counting heart beat after a continuous work.
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

• Work with 3,4,5 method.

Breathe your air through nose slowly by 3 seconds, hold it for 4 seconds and release the air taking 5 seconds. Follow the same at least for 5-6 repetitions.

• Power blows

Breath your air slowly and hold it for four to five seconds and blow the air forcefully against a hanging kerchief placed 1 meter away.

• Breath your air slowly and hold it for five seconds and release the same forcefully to fill a balloon.
• Hold your breath at least for six to eight seconds and release it forcefully against to un light a candle.
• Breath deep with any one of the nostrils and hold the air as long as possible and release it with other nostrils. Repeat the same at least for eight to ten times.

1. Recreational/ Exercise habits of individual

            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. 

Author:
Dr. K. Abdul Rahiman
Associate Professor of physical Education
​Keyi Sahib training College