8 Easy Tips to Get Fit and Healthy

Source

Two Questions

1. Why have we reached the age of obesity?

2. What are the requirements for a fit and healthy body?

This article attempts to answer those two questions and give you some original but sensible food for thought - I’ll rephrase that to “moves for thought”.

First Question: Why have we reached the age of obesity?

We have reached the age of global obesity because the food industry has got us by the meatballs. The food industry is feeding both the fitness and the pharmaceutical industry. Detachment is urgently required. With a little physical intelligence and common sense, we can grow our own food, be our own personal trainer and health care provider.

Second Question: What are the requirements for a fit and healthy body?

The requirements for a fit and healthy body can be summarized in 8 points.

  1. Balance
  2. Flexibility
  3. Endurance
  4. Movement Vocabulary
  5. Physical Games
  6. Dancing
  7. Relaxation and Meditation
  8. Awakening

All the points discussed below are inevitably interlinked. One cannot exist without all the others since they all affect each other. So let us look at each one in more detail.

1. Balance

Balance is the collaboration of muscle groups to carry the body most efficiently against the constant downward pulling force of gravity. Without good balance, your muscular system is going to find it very difficult to carry you around. And if your muscular system fails, then all the other systems will suffer, including your emotions and your brainpower through sheer lack of comfort.

Posture is where your balance is most obviously at work, but not only in a standing up straight posture like an army sergeant major. For the most economic use of your muscular system, a balanced posture is required at all times in all positions. Put it this way: If you are uncomfortable, you are using unnecessary muscle force to maintain an unbalanced position. Your own personal trainer says: ‘Invent physical games that challenge your balance'.

Some Balancing Challenges:

To a large extent, we rely on eyesight for balance.

  • Turn the lights off and try to find some object or location in the dark.
  • Walk down the stairs in the dark. But please be cautious, hold onto the railing at first. Do not hold me responsible for breaking your neck.
  • Find the kettle in the kitchen with the lights off.
  • Try to put your socks and shoes on standing on one leg with a straight back.
  • Stand on one leg with your eyes closed.
  • Play blind man's buff with your children.
  • Use a Gravity Inversion Table. (see below)
  • Use an Aerial Yoga Swing. (see further down)

Your own personal trainer says: Invent some other balancing challenges. Or even better, enjoy the subtleties of your body's balance on a Gravity Inversion Table as shown in the next video.

Balancing on a Gravity Inversion Table

How does the Gravity Inversion Table Work?

By balancing on a Gravity Inversion Table you can become aware of the extreme subtlety of the body's balance. Hanging upside down, or semi-upside down on a Gravity Inversion Table provides gentle traction in the entire body to combat the constant downward pulling force of gravity on all the joints, the spine and neck and shoulders.

A Gravity Inversion Table works on the same principle as an ordinary scale. The point of pivot is the pelvis.
A Gravity Inversion Table works on the same principle as an ordinary scale. The point of pivot is the pelvis. | Source

Where to get a Gravity Inversion Table

Teeter Hang Ups EP-950 Inversion Table With Healthy Back DVD
Teeter Hang Ups EP-950 Inversion Table With Healthy Back DVD

By using gravity to the body’s advantage rather than its detriment, correct alignment, mobility and strength can be regained. The degree of descent into the upside down or semi upside down position is controlled by very subtle arm movements.

The ankle closure system is designed to distribute weight comfortably around the ankle without affecting the foot or heel, allowing for a more comfortable, secure, and relaxing inversion experience.

 

How Does the Aerial Yoga Swing Work?

Playing on an Aerial Yoga Swing is safely challenging and fun. The body weight is supported by a large piece of parachute material which allows you to move in many new, mysterious ways for greater strength and flexibility. While challenging your balance, it makes you discover new moves you never thought you could do and, with a little practice, the Aerial Yoga Swing will make you feel as lively as a young child again at any age.

A Yoga Swing can immensely increase one's movement vocabulary with challenging new moves.
A Yoga Swing can immensely increase one's movement vocabulary with challenging new moves. | Source

Where to Get a Yoga Swing

Wing Yoga Swing - Antigravity Yoga Hammock with Straps Daisy Chain - Red
Wing Yoga Swing - Antigravity Yoga Hammock with Straps Daisy Chain - Red

Playing on an Aerial Yoga Swing is safely challenging and fun. The body weight is supported by a large piece of parachute material which allows you to move in many new, mysterious ways for greater strength and flexibility. While challenging your balance, it makes you discover new moves you never thought you could do and, with a little practice, the Aerial Yoga Swing will make you feel as lively as a young child again at any age.

 

2. Flexibility

Flexibility is the faculty of moving one’s joints to their natural movement range. Unfortunately, only a few people can achieve a natural movement range in the current age of obesity. A maximum natural movement range is defined by the shape and mobility of the bones in the skeleton. The length of the ligaments holding the bones together, and the length of the muscles that move the bones determine the range of movement. So stretching for flexibility involves lengthening tendons, ligaments and muscles to attain a wider movement range in the joints.

For example, if you never look at the stars, it hurts when you do. Why? Because short tendons, ligaments and muscles in the neck do not allow free, upward movement of the head. If you never stretch your neck upwards, then over time, the cervical curve becomes deeper (short neck) and the shape of the cervical vertebrae changes permanently, sometimes even fusing vertebrae together. Help! Test your own neck now with the exercise "yes", "no" and "maybe" on the next picture.

Source

Be Flexible, not Fat

The good news is that being flexible reduces fat. Why? Because if a lump of fat is in the way of a repeated stretch, as, for example, bending down to touch the floor with your hands, the stomach fat has to disappear, there just isn't any room for it, so it humbly retreats to get absorbed and rejected by the body. Try it daily for a couple of weeks and see the difference.

Evolution

Permanent dilapidation from a lack of flexibility in the neck or the spine occurs not only in one person’s lifetime. Over many generations, many centuries and millennia, the change becomes very clear. It’s called evolution. By changing its movement habits, the present human skeleton evolved from apelike creatures to its present-day shape. You chose which way you want to evolve. Your own personal trainer says: "Grow tall and straight by staying flexible and balanced."

 Let us hope we're still evolving in the right direction.
Let us hope we're still evolving in the right direction. | Source

Flexibility for Posture and Comfort

Flexibility in the neck, for example, facilitates holding your head in the correct central position above the spine. Flexibility in the hip joint allows the pelvis to be placed correctly in standing and walking. Flexibility leads to greater agility and comfort. Your own personal trainer says: ‘Invent a comfortable position that challenges your flexibility.’

Suggestion:

Put one foot on top of your desk maybe?

3. Endurance

Endurance gives power, strength and stamina and is achieved by aiming to surpass one’s previous limits. OK, it’s a bit “strenuous” but well worth adding to the fitness menu to escape the age of obesity. Exerting oneself once a day like running up the stairs, or catching a bus, or digging a hole in the garden to plant a tree, gives the heart and lungs the necessary boost to keep those two vital organs functioning to full capacity. Endurance is often forgotten with ageing, but this is a mistake. Some kind of aerobic activity is necessary on a daily basis to keep the body engine running smoothly. Five or ten minutes of walking, running or any other aerobic activity is enough but must be kept up at any age. Endurance gives great confidence.

Your own personal trainer says: “Good idea, next time don’t take the lift for a couple of floors / flights. Run upstairs instead”

4. Movement Vocabulary

What is Movement Vocabulary?
Movement Vocabulary is the number of moves available at one's disposal for physical activity and expression. Good alignment, posture, flexibility, balance, coordination, agility, grace, strength and timing all help to increase movement vocabulary. You could compare the moves in a person's body language to the vocabulary of speech. But being an extortionist does not necessarily make you a good mover, with a rich movement vocabulary.

Rich Movement Vocabulary

A rich movement vocabulary (being comfortable with a large number of positions and movements) not only gives diversity in physical activity and expression, it also takes the burden off a few muscles to share out the daily load between many more muscles. While diversity is the main benefit of a rich movement vocabulary, several more factors play a role in the "grammar" of body language.

These include a sense of Location, Direction and Relationship, Tempo, Rhythm and Timing, Flow and Dynamics, Response and Reaction all of which we can talk about some other time. Meanwhile, your own personal trainer says: "Have you learned, discovered, or invented a new move or position today?"

The Lap Sit

Non- competitive games - the lapsit - This photo was taken before the age of obesity.
Non- competitive games - the lapsit - This photo was taken before the age of obesity. | Source

5. Physical Games - New Games

“New Games” is a movement that organises non-competitive physical group games in outdoor environments. Over 200 people can play in the parks of great cities like London, New York, Sidney and Tokyo. In today’s sex dominated society physical games for adults other than competitive sport have almost become taboo or at best get labelled as "hippie". It’s a great shame and let us hope for a revival of the great "New Games" trend that started in the seventies. Meanwhile, we can still play ball on the beach, make each other fall off the lilo into the wild waves of a warm ocean, or roll down a soft grass hill to loosen every bone in the body. Real fun family games in an outdoor environment by far beats Nintendo, Wii Fit boards or any gym. Your own personal trainer says, ‘Maybe you can play non-sexual physical games with your spouse? Ha! That would be the day! Explain it to him/her, try, perhaps as an extended foreplay?” :)

6. Dancing

There is no need to pay a shrink hundreds of dollars a week to keep a healthy mood and mind. Dancing is a means of releasing deep seated tension in the body through improvisation. Improvisation comes from the gut, from the core. You do not think about relationship problems or shopping lists when you are truly into your dancing. But, here again, if you are stiff and fat, and generally immobile, then your body is poorly equipped to release its most deep-seated tensions, or express its feelings and emotions. So the more you dance the better, as long as you take the courage to try out new moves. Some people dance like robotised automatons and I often wonder; don’t they get bored doing the same moves over and over? Dancing is great, you can do it to the radio in the kitchen while waiting for the kettle to boil. Your body will tell you exactly which moves it needs to do, to get back into shape. Listen to your body, trust it. Your own personal trainer says: "Go on, put some music on, have a break from the computer. Dance, lift those arms up high; can you reach the ceiling? Focus upwards and backwards (counter moves for PC / MAC posture)."

Lindy Hoppers

Watch this great video as an example of how the Lindy Hoppers don't "pose"; how they don't care what they look like or if they fall over. Instead, they go for the sheer challenge and risk taking of the dance itself. And see how much they enjoy it. Can you see Groucho Marx in the background?

7. Relaxation and Meditation

When all the dancing and working is done you need to rest. But resting is not just sitting on a chair or a sofa watching TV. Resting means horizontal on your back, with your eyes closed. With conscious breathing follow the patterns in our mind until you transcend into a more quiet place where normal thinking is suspended. Now there is room for a completely different activity in your mind: Meditation they call it. A person who knows how to meditate rarely suffers from insomnia. Your own personal trainer says: ‘Maybe try going to sleep without TV hypnosis.'

8. Awakening

It is easy to check on your body’s state of health and fitness by being aware of how you wake up in the morning. Are you glad to be awake, ready and keen for another day in your life? Here, your own personal trainer says: "I leave that one for you to answer honestly. And then think about what you can change to wake up well rested, alert and happy."

Make Peace with Your Body

Your Own Personal Trainer is the only one who can help you in this age of obesity. He /she suggests that perhaps we don’t need to be so dependent on either the packaged food industry, or the fitness industry, or the pharmaceutical industry. Your own personal trainer is within you at all times in your day to day existence. Getting fit and healthy may now prove less of a “should” and a “must”. If you don’t feel like doing 40 press-ups, that is normal; press-ups are punishment in the army, not nice, not pleasant. Your very own personal trainer tells you clearly that all your friendly body wants is to serve you to the best of its ability. Now you can make peace with your body. Improvise, be creative with your own little games and exercises that your body fully understands and really enjoys doing.

Useful Links

Easy Floor Exercise Videos

How to Structure a Safe Exercise Session

Best Types of Exercises for People with Joint Pain

Please share your findings, ask questions which I shall answer to the best of my knowledge in the comments discussion below.

____________________

© 2016 JULIETTE KANDO - You may link to this article, but you may Not copy it. Copied content will be reported with a DMCA notice and will be removed.

____________________

More by this Author


Comments 15 comments

Sue Adams profile image

Sue Adams 5 years ago from Andalusia Author

Hello Injured Lamb,

Thank you for reading. Your nick name and avatar imply great sensitivity, so yes, keep on dancing. You might also like to read my hub "Shall We Dance For A Better World?".


Injured lamb profile image

Injured lamb 5 years ago

I love dancing very much, and you are so right that we don't have to think about problems or shopping lists when we are truly into dancing...thanks for the useful sharing Sue, much appreciated.


Sue Adams profile image

Sue Adams 5 years ago from Andalusia Author

Thank you for your approval Marty.

That is exactly my intention Bridget. It is nice to see that my methods work for people. Thank you for dropping by.


Bridget 5 years ago

Thank you for this useful article Sue. I like your hubs because they speak common sense that everybody can understand. Then it is encouraging to attempt the exercises.


martytheredking profile image

martytheredking 5 years ago from Lancashire

Excellent Hub Sue, as a full on gym freak I couldn't agree more.


Sue Adams profile image

Sue Adams 5 years ago from Andalusia Author

You are welcome barbergirl, you can be your own personal trainer anytime, almost full time, I mean it can become second nature. Just don't be too obsessive about it.


barbergirl28 profile image

barbergirl28 5 years ago from Hemet, Ca

This is some great information. Thanks for sharing and outlining the tools we need to be our own personal trainer!


Sue Adams profile image

Sue Adams 5 years ago from Andalusia Author

Hi fadibody,

Thank you for comment. I had a look at your website. Good work, although I am not really into machines, except for the gravity inversion table that allows you to hang upside-down.


fadibody profile image

fadibody 5 years ago

Very well said. Health is the most important thing other than anything else in the world. I have noticed that most people tend to forget about fitness and health these days. people nowadays are leading a sedentary way of life. So, your hub is much informative and essential. Keep it up!

By the way, I am also an Atlanta Personal Trainer and I would like you to take a look at my site http://www.bodybyfadi.com/ See how well it can boost your health and your individual appearance, most importantly your self-esteem.


Sue Adams profile image

Sue Adams 6 years ago from Andalusia Author

Yes, Princessa, dancing is great for two reasons. When you get really into it, dancing can take over completely and then you get into a trance, another level of consciousness whereby the activity feeds those rarely used alpha waves in the brain in addition to moving your body in new and unexpected ways.


Princessa profile image

Princessa 6 years ago from France

Great hub, I liked it and you have my thumbs up!

Dancing is one of my favourite excercises because I do it without thinking. I don't even get tired when I am dancing and can go on non stop for hours.


Sue Adams profile image

Sue Adams 6 years ago from Andalusia Author

Yes Advoco, unless we stay clear of meatballs we might turn into one? Haha! Jai and Alekhouse thanks for reading. Glad to help.


Jai Warren profile image

Jai Warren 6 years ago from Dallas, Deep Ellum, Texas

Our bodies are functioning and burning calories every second of every day. Your personal fitness is determined by how you exert your muscles and what foods we use to fuel those organs. Plain and simple! Very good information Sue. If we would just get up and get moving a little every day the obesity problem would be non-existent.


alekhouse profile image

alekhouse 6 years ago from Louisville, Kentucky

...a really good hub with lots of good information. Thanks.


advoco profile image

advoco 6 years ago from cadiz

A very good hub containing much wit and wisdom (I loved the meatballs phrase). I began opening my eyes to the food industry a long time ago and realised that anything pre-prepared, processed or packaged is best to be avoided. If you start looking at the labels and thinking about fat, sugar, salt and additives you will see that its best to prepare your own food from basic ingredients. A bit of effort but much more rewarding. As for exercise I take on board what you are saying - build exercise into your life rather than focus on one particular activity. Thanks

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working