EXERCISES FOR ABDOMEN, BACK, AND BUTTOCKS

EXERCISES FOR ABDOMEN, BACK, AND BUTTOCKS

Exercise 1 for muscles of lower abdomen: Lying flat on the floor, exhale, then raise one leg slowly without bending; hold it up at about a 45- degree angle while counting to 10 (about 10 seconds); lower it slowly; inhale, repeat with the other leg. 

To strengthen the muscles without straining them, begin by repeating the exercise 2 or 3 times, and increase gradually until you can repeat about 20 times without straining.

Note: Exhaling helps to protect the diaphragm from the pressure generated by borne exercises.

Exercise 2 for muscles of upper abdomen: Lying flat on the floor, with arms folded over chest, raise head and shoulders slowly on the floor; hold for about 10 seconds; relax and inhale, As muscles grow stronger, increase gradually to or muscles of buttocks: While lying flat, tighten the buttocks as much as possible; hold for about 10 seconds before relaxing. 

Repeat 2 or 3 times and increase gradually to about 20 times. Exercise 4 for muscles of back: Lying on your stomach, keep arms at sides and legs on the floor, and slowly raise chest and shoulders. Hold for about 10 seconds. Lower slowly. Increase gradually from 2 or 3 times to about 20 times.

Weight Loss and body mechanism

WEIGHT DOES MAKE A DIFFERENCE 

It would be a fallacy to say that obesity is ever the one and only cause of a death. But the association between overweight and excessive death rates is unmistakable. Among overweight men, mortality from all causes is 150 percent that for other men; among overweight women, 147 per- cent that for other women. 

As for individual diseases, insurance statistics show that overweight men and overweight women, respectively, have these excesses of mortality as compared with the general population: 142 and 175 percent for heart attacks; 159 and 162 percent for cerebral hemorrhage; 191 and 212 percent for chronic nephritis (kidney disease); 168 and 211 percent for liver and gallbladder cancer; 383 and 372 per- cent for diabetes; 249 and 147 percent for cirrhosis of the liver; 154 and ) percent for hernia and intestinal obstruction; 152 and 188 percent f or non -cancerous gallbladder diseases. Obvert is associated with many diverse types of health hazards. There are breathing difficulties, since the greater the weight in the chest.

wall, the greater the work involved in breathing. With their increased difficulty in breathing, obese people have less tolerance for exercise. They have a higher rate of respiratory infection than do people of normal weight. They may experience two complications related to their breathing problem: lethargy may develop because of accumulation of carbon dioxide in the blood from decreased ventilation; and as the result of reduced levels of oxygen in the blood, the body, trying to compensate, may produce increased amounts of red blood cells. 

The latter condition, called polycythemia, often is responsible for the ruddy complexion of obese people. It may lead to blood-clotting problems. Heart enlargement and congestive heart failure attributable to obesity have been reported. Many studies have established that more hypertension, or high blood pressure, exists among the obese than among the non-obese, that the obese hypertensive experiences a greater risk of coronary heart disease than the non-obese hypertensive, and that mortality rates for obese hypertensive persons are greater than for others with obesity alone or hypertension alone. Obese people often have impaired carbohydrate tolerance that may be sufficient in degree to be classified as diabetes.

Difficulties during anesthesia and surgery have been associated with obesity. In women with significant degrees of obesity, menstrual abnormalities and abnormal hair growth (hairsutism) have been observed with some frequency. For pregnant women, obesity can be a hazard in several ways: it is associated with a greater incidence of toxemia, of complications during delivery, and of stillbirths. Some skin problems are related to obesity. Thus, the extra surface area of the skin in the obese person may lead to excessive perspiration, and the juxtaposition of moist skin areas in adjacent folds may lead to boils, fungal infections, and other inflammatory conditions.

It has been well established that in many health problems, significant benefits often follow loss of weight. Among such conditions are hyper- tension, angina pectoris, congestive heart failure, varicose veins, rupture of intervertebral disks, osteoarthritis, and many other varieties of bone and joint disease. And certainly not to be omitted from even a partial list, many foot aches and backaches may be relieved to a significant extent, sometimes even completely, by weight loss.

VEGETARIAN DIETS AND NATURAL FOODS

VEGETARIAN DIETS 

There are three types. The strictest excludes all animal products as well  animal flesh and organs. The second allows use of such animal produce milk, cheese, and eggs. The mildest allows fish and shellfish in.

Some people adhere to them and may be lean, but there is no scientifically discernible special virtue in vegetarian diets. There are vegetarians who attribute their long life and healthy old age to their diet, but there are equally healthy old people who credit daily meat eating. One possible hazard in vegetarian diets, particularly the strictest, may be lack of sufficient protein. We learned recently of a 78-year-old physician-patient who developed a huge enlargement of the liver, estimated to weigh 15 pounds instead of the usual 3. Biopsy showed cirrhosis.

 He had never used alcohol but from the age of 10 had never eaten meat and had reduced other sources of the complete proteins (see page 49). Specialists in liver disease who were called in finally concluded that the many years of a diet inadequate in rich, complete proteins had caused damage to the liver. The prescription: beefsteaks, filet mignonette, roast beef. The patient is having the time of his life at meals.

NATURAL FOODS 

Many health food and natural food stores in the country offer a wide range of "unprocessed" or "organic" foods. The foods, for the most part, are good and nutritious. They often cost more than foods available at regular food stores and supermarkets. Claims made in their behalf are that they are grown in soil that has not been impoverished and they are not spoiled by processing. As arguing against the idea, that generally available foods are grown in poor soil. nutritionists’ note that commercial agriculture in this country treats soil as a precious commodity and keeps it rich through crop rotation and fertilization.

Even if soils were widely impoverished, they add, this would not necessarily mean that foods grown in them would be nutritionally inferior. Infertile soil may lead to reduced yield per acre but no inferiority in the makeup of the plant grown. Many nutritionists also observe that the nutritive value of a given crop, such as corn or wheat, is influenced more by the kind of seed planted than by the fertility of the soil. 

Thus, corn can be bred to contain more niacin or more starch, tomatoes to contain more vitamin A or vitamin C, through development of new strains and seeds. As for food processing, leading nutritionists argue that commercially canned and frozen foods-in terms of practical nutrition if not of taste -are not inferior to fresh. 

How Vitamins act and their influence in our body care?

VITAMINS

 About $1.5 billion is spent yearly for vitamins, much of it by healthy people convinced by high-powered advertising that they need extra vitamins. While essential, vitamins are required only in minute amounts, and a fully adequate supply is provided by a balanced, varied diet. To be sure, some people, relatively few, may need vitamin supplementation because they do not absorb certain vitamins properly when they are on vigorous reducing diets. In such cases, medical advice is required. 

Vitamins in excess cannot restore the vigor of youth or perform other assorted health miracles. If diet is poor, vitamin-deficiency diseases may result: scurvy, with its gum bleeding, muscle aching, general weakness caused by deficiency of vitamin C; rickets with its bone deformities from deficiency of vitamin D; pellagra with its mental deterioration from deficiency of one of the B vitamins (niacin).

Correction of a deficiency when it exists may produce near-miraculous changes. But unless there is an actual deficiency, increasing vitamin intake with supplements-adding more to what is already adequate---can be useless, needlessly expensive, and in the case of some vitamins such as A and D can be harmful, since these two vitamins can accumulate in the body to poisonous levels. Some interesting, though not definitive, reports on the possible value of large doses of vitamin C taken early during a common cold have appeared recently.

The following table lists excellent sources of principal vitamins: Vitamin E Vegetable greens: beets, kale, chard, mustard, spinach, turnips Yellow vegetables: carrots, yellow squash, sweet potatoes Beef liver Cod-liver oil, halibut-liver oil  Vitamin B (several vitamins, including niacin and thiamine, make up the B family) Liver, pork, beef, salmon Whole-wheat bread, enriched bread, oatmeal and other cereals Peanuts, peanut butter Vitamin C Citrus fruits: oranges, lemons, grapefruits, limes Tomato juice (fresh or canned) Strawberries, raspberries, gooseberries, currants Vitamin D Halibut-liver oil and other refined fish-oil preparations Vitamin D milk Exposure of the skin to sunlight