July 07, 2017

Beat the winter blues - with gentle exercises

These resources are available for loan to members of AANSW - if you would like to reserve them please email the Library on nsw.library@alzheimers.org.au

*6 Harvard 40 pages book to help you with safely exercising 

for your core...

Gentle core exercises

You know core work is important. Still, you may be cautious about trying core exercises— perhaps because you’ve been unwell, you’re afraid you’ll hurt yourself, or you’re concerned that you might make an existing injury worse.

There are many alternative, safer ways to strengthen your core that almost anyone can do.

That’s why we’ve designed this program of gentle core exercises. It enables you to get started in a safe, easy way and progress at your own pace. While it incorporates much of the same basic information as our regular Core Exercises Special Health Report, this one provides gentler exercises, along with tips for tailoring the program to your needs. As we say, start low and go slow. 

You may not have enough time to go to the gym. But you can easily slip the simple, inconspicuous exercises into your day. 

... So will pleasurable pursuits like golfing, tennis, biking, and quite possibly even sex. No less important, many of our exercises help your posture and improve balance, which makes debilitating falls less likely at any age. Here’s our promise: No fancy exercise clothes. No pricey equipment. Just gains you’ll begin to feel and see every day for a small investment of time.

Stretching : 35 stretches to improve flexibility and reduce pain
Stretching is an excellent thing you can do for your health. These simple, yet effective moves can help you limber up for sports, improve your balance and prevent falls, increase your flexibility, and even help relieve arthritis, back, and knee pain.

...you'll find color photos and instructions for how to do 35 stretches, including:
•10 moves to improve flexibility and ease tight muscles
•9 stretches that help ease aching backs
•8 ways to loosen up stiff, sore knees
•The best stretches to improve posture and ease neck and shoulder pain
•Tips to help you customize any routine to make it easier or more challenging
•5 stretches that target key leg and upper body muscles vital for walking, running, and reaching...

An introduction to yoga : improve your strength, balance, flexibility, and well-being
Yoga may be the antidote for what ails you. 
According to research, up to 90% of all doctor visits can be attributed to stress-related complaints. In our always-plugged-in, stressed-out lives, yoga provides the respite to make you feel better—not just physically, but mentally and emotionally, too.
It is arguably the one tool that we have that simultaneously improves strength, balance, and flexibility, while helping to dial back negative self-talk and ruminations as well as stress from deadlines, financial issues, relationship struggles, and other problems.\
No pill has the power to improve so many areas of your life at once. Imagine what could happen if you used yoga like you use your toothbrush—for routine self-care, on a daily basis. In contrast to the daily pressures and demands of modern life, yoga gives you an opportunity to step back and simply be present in the moment—and science is discovering a myriad of benefits to doing that. Here are some of the demonstrated ways that yoga can help you:
 • Improved health. Yoga works on multiple systems of the body at once, so its effects are widespread. Among other things, it can reduce your risk of heart disease and boost your immunity, while easing back pain and helping to conquer stress eating.
• Greater well-being. Several studies show that the more frequently you practice yoga, the more you experience positive emotions, along with greater satisfaction in life, joy, energy, improved quality of life, and an enhanced sense of well-being.

Controlling your blood pressure
An alarming many adults have high blood pressure. Known medically as hypertension, many people don't even know they have it, because high blood pressure has no symptoms or warning signs. But when elevated blood pressure is accompanied by abnormal cholesterol and blood sugar levels, the damage to your arteries, kidneys, and heart accelerates exponentially. Fortunately, high blood pressure is easy to detect and treat. Sometimes people can keep blood pressure in a healthy range simply by making lifestyle changes, such as losing weight, increasing activity, and eating more healthfully. This report details those changes, including a Special Section that features numerous ways to cut excess salt from your diet — a policy strongly recommended by new federal guidelines. This report also includes tips on how to use a home blood pressure monitor, as well as advice on choosing a drug treatment strategy based your age and any other existing medical issues you may have.

Improving sleep : a guide to a good night's rest

Do you have trouble falling asleep? Trouble staying asleep?
Remember when you could fall asleep as soon as your head hit the pillow and not wake up until the alarm went off?

  Do you or your spouse snore? There are hundreds of devices marketed as aids to stop snoring. But do any work? The report will sort them out and will brief you on new procedures that are restoring quiet to the bedroom. Have you ever been screened for sleep apnea? The report gives you a six-question test that will help you determine if you need to be tested for this life-threatening condition.

Walking for health : why this simple form of activity could be your best health insurance Harvard Medical school...
In this report: 
*Health benefits of walking 
*Walking technique and safety tips *Finding the right shoes 
*5 types of walking workouts 
*Warm-ups and post-walk stretches *Walking for weight loss 
*How to stay motivated over the long term

No comments: