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The Best Exercises The purpose of exercise is to: - achieve normality of the body structure and function. - accelerate the flow of blood, lymph and nerve force. Exercise activates the tissues. - It assists the metabolic processes of anabolism and catabolism - the building up and breaking down of tissues. - More blood flows into a tissue when it is active than when it is resting. The best exercises are those that train the body and mind to co-ordinate their actions to the highest degree. - Unfortunately nearly all occupations force us to act one-sidedly. - They cause some parts of the body to become too relaxed or weak while other parts are too tender or hard. - This causes the stronger parts to pull the weaker parts out of shape. - When this happens they function imperfectly. An exercise program should be simple and capable of performance by all people without undue difficulty. - Exercises should be done sensibly - warm up slowly before exercising vigorously. - Exercise is only dangerous when it is forced upon us suddenly and when we are not rationally prepared for it. - Exercise upon rising each morning or midway in between meals. - Never exercise just before or just after a meal. - The best place to exercise is in the open air, exposed to the sunshine. - Exercises are best done lightly clad - in this way you receive a sunbath, an air-bath and exercise simultaneously - early attempts at exercise were called gymnastics because the word 'Gymnos' means nude and therefore the exercises were performed in the nude. Recommended Exercises 1. Walking In the early days of Nature Cure the main exercise prescribed was walking up and down hills and mountains so it is only natural that we would regard walking as the best prospect for recovery and maintenance of normal health. - Walking "oils the joints." - It prevents stiffness and atrophy. - Keeps the mind clear and ordered - it dispels resentment and inspires good resolutions. - The exercise of walking should not be mistaken with the art of taking a leisurely stroll. - When walking for exercise - be focused. - Pick a starting position and an end point - a distance to be completed, i.e. a kilometre, once around the park/block, to the end of the beach etc. - Create momentum by walking briskly, taking large steps of about 12 cm (30in) on the balls of the feet rather than the heel of the foot resting on the ground. - Swing the arms vigorously to the front of the body letting the outward swing carry the body forward from the hips. (Modern terminology would call this Power Walking) - Remember to breathe through the nose applying the rhythmic and diaphragmatic breathing technique. - If and when the mouth opens in order to get more air into the lungs (exhaustion) stop and rest until normal breathing has been attained. - Continue with the walk until the mouth opens once again. You will find that the distance completed will be slightly less than the first attempt. - Continue with this pattern until the distance has been completed. - Walking on the beach through shallow water in bare feet is excellent and great fun. The act of digging the toes into the sand for leverage and propulsion is an art in itself. - Walking on wet grass is also good. - If you are going to walk on concrete or cement wear a good pair of walking shoes. 2. Swimming - Next to walking, swimming is one of the best exercises to undertake. - All strokes should be practised to ensure a balance of muscular stimulation with the breast stroke being the best form to use. - Ensure that the head is turned to both sides while doing the crawl. - Water provides a buoyancy that allows those not endowed with tremendous physical strength to participate. - For those of limited strength or those in a weakened condition, the activities of swimming can be mimicked in shallow water, standing on the bottom of whatever body of water being used. 3. Gardening One of most beneficial of activities - gardening - provides an environment for a wonderful set of movements that bring into play a thorough set of spinal motions by: - Stretching and Reaching - Bending and Lifting - Flexing, Twisting and Rotating - Squatting - Walking All the best in using exercise as a tool for your health program. Kevin
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