Enjoying A Health Lifestyle with
Bryant and Anita Hewitt
Saturday
March30, 2013
Food To Chew On:
Saturday - “Take It – It’s Yours!”
John 16:33 (NKJV)
These things I have spoken to you, that in Me
you may have peace. In the world you will have tribulation; but be of good
cheer, I have overcome the world.”
Thought For The Day:
We
can have freedom from worry before the battle; strength in the battle; and
progress toward Christ’s goals as a result of the battle!!
We
have to shatter all of our ways of looking at food and start eating to live not
living to eat… Be Good To Yourself This Weekend!!! J
Falls And The Elderly
Stepping Exercises
Purpose of these exercises
•These exercises will improve your ability to
lift your feet in order to clear steps, toys and yes... hoses.
•You
will strengthen your hip and leg muscles while improving your coordination.
Exercise #1. The Step over - How to do
it
Step 1
•Begin with two or more soft objects on the
floor.
•Space
them out 12 to 16 inches apart.
Step 2
•Lift your foot at least 6 inches and step
over the objects.
•Pause
between each object.
•Then
try stepping over each object without stopping.
Exercise #2. Side stepping - How to do
it
Step
1
•Begin with two or more soft objects on the
floor.
•Space
them out 12 to 16 inches apart.
•Stand
to one side of the objects.
Step 2
•Begin by stepping forward, then to the side
around the object.
•Facing
in the same direction, step backward through the objects.
•Repeat
this pattern to the last object.
Exercise #3. The figure eight - How to
do it
Step 1
•Begin with two objects three feet apart.
Step 2
•Begin by walking around each object in a
figure of eight pattern.
•Repeat
pattern 10 times.
Exercise #4. The Figure eight in one
direction - How to do it
Step
1
•Begin with two objects 3 feet apart..
Step 2
•This time, keep facing the same direction as
you perform the figure eight pattern.
Exercise #5. The side step over - How
to do it
Step 1
•Begin with 2 objects on floor.
•Space
them out 12 to 16 inches apart.
Step 2
•Lift your foot at least 6 inches and side
step over the objects.
Breathing:
•Breathe
normally, inhale through the nose and exhale through the mouth.
Tips:
•Use
a kitchen counter to hold on to if you don't feel safe stepping over objects.
•When
side stepping , try not to cross your feet. This can lead to tripping.
•These
exercises are easier with your shoes off in stocking feet.
Take it up a notch:
•Try lifting your chest and looking straight
ahead when walking.
•Use
tape on your floor to make a straight line to increase the difficulty.
•Place
one pound weights on your ankles for a more challenging workout.
You did it! I knew you could. Remember that
things go quickly out of our heads as we get older. That is why it is important
to practice balance exercises for falls and the elderly every day.
Buying the Best Treadmill for Your Body and
Your Budget
I
often get asked by potential customers, “what is the best treadmill that I
should buy.” To get the proper answer the question needs to be further
clarified. So I respond by asking additional questions like:
Will
you be using the treadmill for walking, jogging or running?
If
you plan to just walk on your treadmill, then you can purchase a less expensive
model. But if you plan to run at speeds of over 8 mph you better consider
buying a heavy duty machine. The reason you need a more solid and durable
machine for running is due to the constant impact that comes with running. It
is estimated that when you run you impact the surface at a rate of 2.5 times
your body weight. Multiple that impact tens of thousands of times and image the
abuse a running treadmill takes in comparison to one designed for walking.
In
addition, a running treadmill must sustain higher speeds. Consequently, you
require a motor that can run effortlessly at higher speeds. You will also want
a treadmill that is solidly stable, and you want a treadmill that does a
superior job of absorbing shock from your impact. You can get away with a
decent walking treadmill for under $1,000, but if you are a serious runner you
should consider spending in excess of $1,500.
What is your weight?
Excessively
heavy people will place extra strain on a treadmill. It makes sense that person
that weighs over 250 lbs. is going to abuse a treadmill more than a person who
weighs 150 lbs. The recommendations for buying a treadmill for either a walker
or a runner equally apply to purchasing a is you are of of average weight or
you are overweight. Also, in my opinion, the weight recommendations that most
treadmill manufacturers suggest for their machines are usually over exaggerated
. You will find treadmills selling for under $1,000 where the manufacturer
suggest the weight limit is 300 lbs.
A Healthy Menu For
Saturday and Sunday
Saturday
For
breakfast choose 1 hard-cooked egg, 2 slices whole grain toast, 1 tsp. soft
margarine, 4 oz. low fat yogurt and ½ cup blueberries. Lunchtime includes ¾ cup
shrimp salad, one medium tomato, 1 breadstick and 1 small peach. For dinner
enjoy 3 oz. broiled sole, ½ cup brown rice, ½ cup cooked carrots and 4 oz.
sugar-free chocolate pudding.
Sunday
For
breakfast, enjoy 4 oz. of oatmeal with 1 tsp. soft margarine, 1 medium apple, 1
cup nonfat milk and coffee or tea with a sugar substitute. Your lunch meal
includes a chicken sandwich on 2 slices whole wheat bread, 1 tsp. low fat
mayonnaise, 6 oz. baby carrots and ½ cup sliced strawberries. For dinner,
choose 3 oz. roast beef, ½ cup roasted asparagus, 1 small wedge of cantaloupe
and 4 oz. low fat yogurt.
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