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Weight Loss Yoga


Weight watcher’s Power Yoga

I. Five ways to eat better.

1. Eat a good breakfast everyday
  1. Use fruits, milk, yogurt, hot or cold cereals, low-fat cheeses, and instant breakfast mixes.
  2. Try low-fat milk and a bran flake type cereal. You get calcium, B-complex vitamins and fiber (5.5gms. in 2 cups).

 

2. Get enough protein
  1. Rotate skinless chicken, fish and lean meats as main courses.
  2. Have daily doses of whole grain, nuts, seeds, peas and dry beans.
  3. Use low or non-fat dairy products regularly.
  4. Eat eggs occasionally.

 

3. Drink plenty of water
  1. It makes up more than half your body composition and must be replaced daily.
  2. You need it to regulate body temperature, digest foods and prevent constipation.
  3. Drinking coffee, tea and alcohol increase water loss (try cocoa instead).
  4. Popsicles and fruit juices are good alternatives to plain water.
  5. Exercise increases the need for water.

 

4. Fiber is important
  1. Aids digestion, prevents constipation, decreases cholesterol and blood sugar.
  2. Eat whole grain cereals.
  3. Eat vegetable (and fruits) raw when possible with skin.
  4. Add dry beans to soups, stews, and salads.

 

5. Minimize High Sugar and Processed Foods
  1. Sweets and desserts tend to be high in calories and low in nutrient.
  2. Soda pops and other sugared drinks are poor beverage choices (try water or pure fruit juice instead).
  3. Minimize use of table sugar and syrups.

II . Five ways to increase eating pleasures

1. Add texture and flavor to foods
  1. Texture:e.g.post, Grape-nut, cereal on yogurt.
  2. Flavour: e.g.,garlic in spaghetti sauce.

 

2. Stimulate your sense of Taste
  1. Eat hot and cold foods in the same meal.
  2. Rotate bits of food from the choices in your plate.

 

3. Eat with a friend
  1. Arrange a regular date,e.g.every Wednesday evening.
  2. Have a potluck meal where friends bring a dish.

 

4. Careful Preparation
  1. Buy and cook small quantities to avoid the same old leftovers.
  2. Cook meals ahead and reheat or defrost when needed.
  3. Keep easy-to-fix items available in case you don’t feel like cooking (e.g. fruit, yogurt, peanut butter, hearty canned soups, low fat cheese).
  4. Occasionally use Meals-on-Wheels (if available) for a good, easy meal.

 

5. Set the Table Attractively
  1. Make mealtime more interesting, fun and enjoyable.
  2. Eating adequate calories in critical so make it a focus of each day.

III. Five reasons to Eat Well

1. Malnutrition presents a major health risk
  1. Malnutrition decreases immune function.
  2. Malnutrition increases the likelihood of disease.

 

2. Diet requirements change with aging
  1. Dietary needs for older adults are different from those for younger adults.
  2. Sense of taste and thirst is reduced, requiring more attention to water and food needs.
  3. Medication can affect appetite.

 

3. Medication may interact with foods
  1. Careful food choices are critical if you are on medication.
  2. Ask your pharmacist or doctor if/how your medication can interact with your diet.

 

4. Vitamin and mineral deficiencies can be avoided
  1. Careful food choices are essential.
  2. If caloric consumption is low, it is more important to select foods with high nutrient value.

 

5. Calorie needs increase with exercise
  1. Exercise is necessary for successful aging.
  2. Exercising each day burns 100-400 calories and provides freedom to select healthier food in your diet.
Remember that eating can be fun if you choose food that is both healthy and enjoyable to you. Also, eating with friends can provide a social benefit as well as support for eating well as you age.

IV. Five easy steps to Begin Endurance Exercise

1. Where and What (home or health club?)
  1. Do you prefer to walk, ride or row? Or a combination? All are great!
  2. Swimming and stair-stepping are also good endurance exercises.
  3. Get well-made equipment (eg. walking shoes with good stability)

 

2. How hard
  1. Monitor your exercise intensity and duration.
  2. Start each session slowly and give yourself time to warm up (five times).
  3. Judge how your body feels to help monitor exercise intensity.
  4. You should never be in pain or be unable to speak.
  5. Monitor heart rate (an exercise professional can help you with this).
  6. If you are on medication that affects your heart rate, talk to your doctor.
  7. Start slowly but plan to work a little harder as weeks go by.

 

3. How long
  1. Duration may be five minutes at first but plan to gradually increase.
  2. Progress to at least 20 minutes of continuous exercise each day.
  3. 30-45 minutes is ideal.

 

4. How often
  1. Endurance exercise three to five days each week (do strength exercises on other days).
  2. If you do endurance exercise daily, alternate weight-bearing with non-weight bearing (walk one day, then ride or swim the next day).

 

5. Safety
  1. Be cautious if you start endurance exercise without professional guidance.
  2. Consider exercising with a partner or in a supervised facility.
  3. Consider seeing your doctor and an exercise professional before starting your endurance exercise program.

V. Exercise Safely

1. Most people can and should exercise!!

Who should NOT exercise

  • Anyone with an unstable medical condition should get their doctors OK first.
  • Injury may require waiting for healing-listen to your body and your doctor.
  • If you have cardiac, pulmonary, or metabolic disease you may exercise after seeing a doctor and then start in a supervised environment.

 

2. Getting Started (two ways)

 

A-start slowly in moderation:

  • Endurance exercise: simply walk a little further than you normally do and progress to walking further and faster as the weeks and months pass.
  • Strength exercise: lift a weight that you are used to lifting but do it more times than you normally do and gradually progress to lifting the weight 15 times.

 

B-start aggressively:

  • With endurance or strength exercise at a vigorous level; see the doctor, and then an exercise professional for screening tests and program advice.

 

3. Listening to your body
  1. You should always be able to catch your breath and speak comfortably while exercising.
  2. You should sense effort, may be some discomfort but never pain.
  3. Always remember to warm up (start slowly) and cool down (stop gradually).

 

4. Who can help: Check with an Exercise Professional who…
  1. Can teach you which exercises to do and how intensely to do them.
  2. Has a college degree, usually in Exercise Science, but maybe in another health field.
  3. Is certified by a credible organization (e.g. ACAM, APTA) and may have special training to work with older adults.
BE CAREFUL: THE EXERCISE INDUSTRY IS NOT WELL REGULATED. ASK QUESTIONS.

Exercise can usually be done with little risk or expense; the biggest risk in not start.
Start the program slowly, and when in doubt, ask questions.
After learning to exercise safely you will wonder why you waited so long to start.

VI. Three ways to test your fitness.

  • Do not take these tests if your doctor has told you not to exercise or if you have chest, joint pain, dizziness or uncontrolled high blood pressure.
  • Have a partner with you and do your best on each test but do not overexert yourself.
  • Before starting, warm up with five to eight minutes of walking and swinging your arms.
1. 30-second Chair Stand (measures lower body strength)
  • sit in chair (seat height:17”) with feet flat on floor
  • cross arms over chest
  • count the number of times in 30 seconds you can come to a full stand

 

2. Two minute Step-in-Place (measures endurance)
  • let you partner find the point midway between your hip and knee
  • mark that target height on a table leg or a wall
  • march for two minutes and count how often the right leg reaches target height.

 

3. Sit-and-Reach (measures flexibility)
  • brace chair against wall and sit on edge
  • place one foot flat and extend the other leg with heel on floor
  • with arms outstretched reach to toe on extended leg
  • note position of fingertips to measure inches short of (-) or beyond (+) toes

 

Normal Scores

Age 60-64 65-69 70-74 75-79 80-84 85-89
Stands (F) 12-17 11-16 10-15 10-15 9-14 8-13
(M) 14-19 12-18 12-17 11-17 10-15 8-14
Steps (F) 75-107 73-107 68-101 68-100 60-91 55-85
(M) 87-115 88-118 80-110 73-109 71-103 59-91
Reach (F) -5-+5.0 -5-+4.5 -1.0-+4. -1.5-+3.5 -2.0-+3.0 -2.5-+2.0
(M) -2.0-+4.0 -3.0-+3.0 -3.5-+2.5 -4.0-+2.0 -5.5-+1.5 -5.5-+0.5

Notes:

F= females; M=males; the sit-and-reach test is measured in inches.

VII. Five causes of inactivity

1. Avoiding discomfort (e.g. Muscle and joint aches)

 

Problem:

  • Discomfort when exercising can lead to avoidance of activity
  • Avoidance of activity causes a decline in fitness and more discomfort

 

Solution:

  • Exercise takes effort and may involve some discomfort but is tolerable.
  • Discomfort will be reduced over time and benefits will come quickly
  • Most new exercises report improvement in joint pain within weeks.

 

2. Convenience or Modernization (e.g. Cars, elevators, TV/online shopping, restaurants)

 

Problem:

  • Deprive us of the normal level of activity our ancestors experienced
  • Minimize effort and caloric expenditure for required daily activities.

 

Solution:

  • Walk short trips, take stairs, shop at stores, and cook meals
  • Increase caloric output doing the little things.

 

3. Sedentary recreation (eg. Watching TV/movies, or surfing the net)

 

Problem:

  • Cheats you of the fun and joy found in active pastimes.
  • Invites deconditioning and obesity

 

Solution:

  • Enjoy long walks, bike rides or playing active games
  • Fights deconditioning and increases caloric expenditure.

 

4. Disease (e.g. Hypertension, diabetes and heart disease)

 

Problem:

  • Avoidance of exercise because of fear of making condition worse
  • Believing that medication interfere with exercise

 

Solution:

  • Exercise is a key to managing symptoms of these diseases
  • Exercise can help minimize the long-term impact of these conditions.

 

5. Injury (eg. Strained muscles)

 

Problem:

  • Weeks or months of inactivity cause loss of strength and flexibility, which makes exercise difficult.
  • Injury becomes a long-term excuse to avoid activity

 

Solution:

  • Rehabilitate and then resume an active lifestyle.
  • Schedule regular exercise for injured area and whole body.

 

Symptoms of Inactivity-Related Loss of Function:

  • Difficulty walking up stairs or performing simple tasks ( eg. Lifting a gallon of water)
  • Muscle aches, strains, and sprains occurring more frequently

 

You can begin to overcome these causes of unnecessary decline!

VIII. Five Easy Steps to Beginning Strength Exercises

1. Make a Commitment
  • Exercise will take some time and effort
  • Expect to strength train 20-45 min. two or three times each week.
  • You may be a little sore for the first week, but it will pass.
  • Join a club, work with a trainer or buy home equipment.
  • Expect costs, but they can be minimized.

 

2. Get a Good resource
  • This can be a personal trainer but it can also be a good book.

 

3. The routine
  • Eight - 15 repetitions (one complete “ lift and relax” cycle) for each set and two or three sets of each exercise.
  • If you cannot do at least eight repetitions the weight is too heavy
  • Breathe once for each repetition; always move the weight slowly
  • Rest two minutes between sets or do an exercise with a different muscle group.
  • Your whole workout should take less that 45 minutes.

 

4. Progression
  • If you exceed 15 repetitions the weight is too light; gradually increase.
  • Gallon milk containers make good weights; just fill to increase weight
  • Dumbbells and cuff weights are right for some people
  • At first, you will be increasing the weight every week or so.

 

5. Rest and grow
  • Do not do strengthening exercise routine on two consecutive days
  • Rest to give your muscles a chance to recuperate
  • You will become much stronger-probably 25-100 percent stronger in each
  • Research shows the biggest improvements are in the first FEW months.

 

Give it a chance - you’ll never be sorry!

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