Here are a few simple exercises to that strengthen and energise the body. If done regularly, they can work wonders. But, to make an exercise regimen part of one's daily life requires just a little determination and will power
EYES
Perform this simple eye exercise to strengthen the eyes.
Circular eye movements
Slowly roll your eyes first clockwise, in a circular movement, making a circle as large as possible. Repeat the exercise 6 to 8 times. Then repeat the same action in an anti-clockwise direction.
BRAIN
Specific pranayamas to keep the brain functioning efficiently, such as bhramari.
Bhramari Pranayama
Place the thumb on your ears; and as you inhale drop the head behind, then exhale making the sound of the humming bee and lower your chin down.
Benefit
Nourishes and calms the brain cells.
BONES
Weight bearing exercises (such as walking and resistance training) can improve calcium deposition in the bones. Resistance training exercises are exercises that use resistance to strengthen the bones such as weight training on machines or using free weights.
BLOOD
Yoga asanas (such as shoulder stand, head stand) improve blood circulation.
Inversions are not meant for those who are pregnant, menstruating, have pre-existing injuries, especially neck injuries, high blood pressure, detached retina, epilepsy and heart conditions.
PELVIC FLOOR
Kegel exercises are pelvic floor exercises that re-educate muscles that have become weak.
Kegels
Tighten your pelvic floor muscles for a slow count of 10, and then relax them. (Try stopping the flow of urine – that is tightening or contracting the pelvic floor muscles). You can do this even when you are sitting at the desk, in the car or doing just about anything. Try to do four sets of 25 contractions a day.
JOINTS
Swimming is probably the closest you can get to a perfect form of exercise. It is non-weight bearing and places no stress on the joints. Working out in the water is also a great way to recuperate from a sports injury, recover from surgery, or even to keep your fitness level sustained while you need to wait to get back to any sports training.
People who have joint problems, are often advised to take up swimming because of its low-impact qualities.
BACK / SPINE
Yoga asanas work on flexing and extending different parts of the spine and re-gaining the range of movements available to the spinal column.
Bhujangasana (Cobra pose )
Lie in a prone (face down) position with arms resting by the side. Bend the elbows and place palms below the shoulders. Raise arms, back, chest and neck of the floor. Hold for 30 seconds.
HEART
Do a cardiovascular exercise such as walking, cycling and swimming.
Just five 30-minute walking sessions daily of approximately 2 miles each week can reduce the risk of heart attack by more than 25 per cent.
The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.
