Holistic health for longevity
Swedish sweat in the 19th century is the fountain-head of modern calisthenics — the prime source and course of western exercises today. It is believed that Swedish landlords were aghast when they saw the stooped and sagging peasants’ shoulders at work. The landlords wanted their subjects to be soldier-like in bearing. And hence, devised drills and movements on militarist lines. Erect spines and square shoulders were sought and taught through calisthenics.
But, the chest up, shoulders back and head erect posture quite often causes a painful back because of the constant unnatural pressure on the spine. Our shoulders were meant to shape naturally. Hence this draft is philosophically offensive and physiologically harmful to the majority who are neither soldiers nor athletes. Because the vertical posture is not meant to be exaggerated.
The 20th century gave birth to the body beautiful belief — the age of the Barbie Doll and GI Joe. The science and the selling of these prototypes are good optics and the pivot of the entire appearance — casual, fitness apparel and parallel industries that cater to the social craving of those wannabes. Truly, marketing leisure and sports brands has never been so active. And commercially so profitable. But beauty is skin deep, holistic health whole and soul is our goal.
Beware of false tips… such as never drink a fluid while exercising. You need to drink water, or a nourishing fluid before, during and after exercise.
Though apparently they share a common address, the means and ends are way different. While we are at it, let’s get some more clarity on a few common views — old or new, true or false.
False beliefs
The advent of alternate media like the internet and the mobile phone, and a host of influencers load us with outright fake news posing to be true. Examples:
~ Never drink a fluid while exercising, perhaps tops the all-time list. False because body cells depend on circulation to derive energy and simultaneously rid the body of waste products. Deprived of fluid, the muscles cannot perform. And in turn, put pressure on the heart. Hence, drink water or a nourishing fluid before and during exercise to avoid dehydration. And keep up with your quota of 2 or more litres through the day. Especially when you plan to exercise.
~ Sugar consumed before exercise enhances energy levels. False. In short, the only time you need sugar is after participating in a massive event like a marathon race, a full round of golf, tennis, etc.
~ Salt tablets prevent fatigue. A salt tablet is a solid piece of brine. And when it piles on the mucous membrane of the stomach, it can result in nausea and vomiting. Instead, add some salt to your food before you exercise and /or after your session. But don’t overdo it. The body cannot store salt and an overdose could cause cramps and muscular weakness.
There are many more half-truths and myths. And we’ll get to them — space permitting.
Body language
The human form basically and broadly falls into three types: Mesomorphs, ectomorphs and endomorphs. In plain English, this spells heavies, twiggies and the in-betweens, respectively. Heavies are those large-boned, muscular guys. Perspiration is their milestone, competition, their religion, victory, their god! The problem comes when they become your fitness trainers and reference points. And if you are not a mesomorph yourself, you’ll either bite the bullet — or quit being their game. There is a limit to test how many push-ups you can do when pushed. Indeed, there are easier ways to build muscles that work. Besides, we are not talking looks. We are talking lives here. And that is precisely where holistic health acquires a new inner dimension.
‘Aerobic’ is a micro-organism that exists only in the presence of atmospheric oxygen. And aerobic is the adjective that captures it. The ozone zone that all bodies need. The powerful bridge that links body and brain in healthful harmony. Hence, it is imperative to check your fitness level. The stake is beyond the sports field and that of the armed forces. You are probably among those that are not. Your longevity largely depends on the state of your heart. Check your fitness level by two simple tests:
~ Your grip is literally your grasp on life. It appears in almost every field of activity. Lift yourself and hang free on the bar for as long as you can. Men and women who suspend themselves for zero to 20 seconds respectively are beginners. Men who hang up to 30 seconds, and women for 20 seconds are clocked into the intermediate class. The advanced state is 60-plus seconds for men and 40-plus seconds for women.
~ Check your inherent strength by lifting equal weights in each hand and walk for 90 seconds.
Consult your family doctor, first get fit aerobically and then incorporate these strengthening exercises for your body — especially its core muscles.
Hang loose, get stronger
Reach up as high as you can with your hands over your head. Feel your entire body stretch. Then with arms extended sidewards, twist your trunk as far as you can in both directions. And dance to the rhythm of fast music in a manner that is in tune with its beat. Stretch and flex your limbs and torso thoroughly.
The wall front
Place your hands at shoulder level on a wall. Lean forward. Try and reach your chest to the wall. Return to go. Repeat 15 or 20 times. This is one set. Aim for three Benefits torso and arms.
Plank
Place your body facing the floor. Tuck your elbows under your shoulders. Raise your body with your toes to the position parallel to the floor. Hold position and aim for a one minute hold. After achieving a minute, repeat 2 to 3 sets, two or more times a week. This is a total, or complete all-body exercise. It makes its cut in the gut too. And you can either do more reps or increase holding time as you progress. Want that lean and mean look? The plank’s got it.
The onus of good health is now in your hands. Time to strengthen your body.
The writers are authors of Fitness for Life and Simply Spiritual – You Are Naturally Divine and teachers of the Fitness for Life programme
