WARNING: FOR "MATURE" AUDIENCES ONLY“The world breaks everyone and afterward many are strong at the broken places. But those that will not break it kills. It kills the very good and the very gentle and the very brave impartially. If you are none of these, you can be sure it will kill you too but there will be no special hurry.” Ernest Hemingway PLEASE SEE THESE POSTS BEFORe ENGAGING THIS ONE(1) The art of aging gracefully without acting old. (2) Particular Do's & perilous don'ts: Practices. (3) The Spiritual side of Alzheimer's Dementia and the Battle! Please visit these links. THIS IS A VERY, VERY LONG AND DETAILED POST FILLED WITH ONGOING DISCOVERIES. IT MUST BE READ AND STUDIED. WE ARE SHARING THE PERSONAL PROGRAM WE FOLLOW, PRACTICE AND PRESCRIBE. THIS POST IS FOR EDUCATION AND INFORMATION ONLY. JUST CASUALLY LISTENING TO THE SUMMARIES IS NOT AN ACCEPTABLE OPTION. STUDY IS MANDATORY. THIS ABSTRACTION ON HEALTH IS CALLED ACTIVERCISE. IN THIS POST H-E-A-L-T-H IS AN ACRONYM THAT STANDS FOR HABITS, EATING, ATTITUDE, LIFESTYLE, TENDENCIES AND HEALING. THERE WILL BE ADDENDUMS TO THIS POST THROUGHOUT THE YEAR OF 2025 AND BEYOND. THE SUMMARIES WILL BE ADDED IN TANDEM AS EACH SECTION IS POSTED. OTHER ADDENDUMS WILL BE ADDED IN THE FUTURE FROM COMMENTS, DISCOVERIES AND ONGOING RESEARCH. READERS CAN SCROLL PAST CAPTIONS OF "MORE TO COME" AND PEEK AT THE UNFINISHED PORTIONS OF THIS POST PRIOR TO COMPLETION. THIS IS WHERE WE WILL BE DEPOSITING THE NEW DOCUMENTS AND PAPERS WE DISCOVER. TRY BROWSING THROUGH THE ARTICLES, INFORMATION AND RESEARCH WE ACCUMULATE WITHOUT FALLING VICTIM TO THE PERSONAL COGNITIVE OR CONFIRMATION BIAS WE ALL BATTLE AGAINST. WHEN WE SIMULTANEOUSLY LEARN TO BOTH PRACTICE AND LIMIT ABSTRACT THINKING, IT CAN OPERATE WITHOUT COMPROMISING OUR ETHICAL, MORAL AND SPIRITUAL STANDARDS. OUR IMAGINATIONs are A SPIRITUAL ATTRIBUTE. We will be promoting "activercise" as movement therapy for the body, the brain and the mind. The urgency of participating in and practicing "activercise" is based on the fact that NOT doing so IN SOME FORM OR FASHION will cause a premature demise. this amounts to OUR BELIEF that THE BRAIN LIKE EVERY OTHER MUSCLE IN OUR BODY REQUIRES EXERCISE TO REMAIN IN SHAPE AND AVOID SARCOPENIA. WE FIRMLY EMBRACE THE BELIEF THAT OVER 70% OF THE WORK DONE BY THE BRAIN WHETHER CONSCIOUSLY, SUBCONSCIOUSLY OR UNCONSCIOUSLY IS ABOUT BODILY MOVEMENTS. THIS GOES BEYOND AUTONOMOUS VERSUS NON-AUTONOMOUS AND VOLUNTARY VERSUS NON-VOLUNTARY MOVEMENT. ANY MALFUNCTIONS OR REDUCTION IN THE VOLUME AND RATE OF MOVEMENTS WE MAKE ON A DAILY BASIS, WITHOUT COMPENSATING FOR IT THROUGH OTHER PROCESSES, SLOWLY DIMINISHES THE BRAINS CAPACITY AND FUNCTIONALITY. IT IS MANDATORY TO KEEP MOVING THINGS PHYSICALLY AND INTELECTUALLY, EVEN IF IT IS JUST THROUGH OUR DIRECTIONS (ORDERS) OR IN OUR IMAGINATION. THIS THEME WILL CONSTANTLY BE ECHOED THROUGHOUT THIS POST.FACT: WE ARE HERE BY DESIGN |
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Although this post is primarily for older adults, younger people can gain a wealth of knowledge from reading and applying the principles in it. Most of our followers are aware that we present principles from new and sometimes unpopular perspectives. This may be the case here too! Our positions on beliefs, covid, demonstrations, energy, facts, God, health, "the system" and other topics often go against the grain. Each of the topics listed here are links to previous posts, click on them. Anyone who has engaged with these former posts should be able to embrace this one also. Most of our posts are spiritually based. Some may ask, what do our bodies, aging or exercise have to do with spirit. Keep in mind that body follows will, will follows mind, mind follows spirit, and spirit is where energy originates. We are spiritual beings, having human experiences, though our physical bodies, that are governed by our intellectual minds. "Activercise" is all about how matter moves and how to take advantage of it with our movements. This is what we mean by "mind over matter!" Getting our minds to move our own matter begins in our thoughts. Thoughts make and move ideas which creates motion. Motion is a form of energy. Keeping our bodies, minds and souls naturally engaged in the process of purposeful bending, moving and managing energy is the bottom line here! "Activercise" can be customized for just about anyone. Nature has a way of teaching us how to gracefully age if we pay attention to it.
There are a lot of things many of us have been doing over an extended period of time that has been detrimental to our own well-being. We recommend substituting those practices with these new ones. There are many different medical disorders that can restrict mobility. People with such conditions are subject to and may experience difficulties with their strength, speed, stamina, and coordination. They might have low energy levels, difficulty standing, prolonged sitting, or problems walking, among other handicapping traits. Many people settle into a "new normal" once they recover from major illnesses or retire into a sedentary lifestyle. Mobility can be impacted by a wide variety of orthopedic or neuromuscular conditions. Impaired mobility may be transient or permanent. The phrase, "use it or lose it," has greater significance tan most of us are aware of. The brain is in charge of delegating energy resources throughout the body mostly autonomously. Over 70%, the majority of it, is spent on bodily functions. People think that they use their brain mostly for thinking but the majority of its efforts are already accounted for. The most important mission our bodies have is to survive and it will sacrifice the least significant services to ensure that the most vital ones like the heart, lungs and other organs can be maintained. This applies to body movement also. The brain is an efficiency manager and will not consistently maintain or strengthen neural pathways to muscles we no longer use. Over time they weaken and eventually fade. It's not that we or the brain forgets how to use them, it's more about frail muscles being out of practice! We generally notice changes in our mobility as we age. Subtle changes in gait, balance, and physical strength seem to gradually usher in. People who are suffering from conditions like osteoarthritis may believe that minimizing movement diminishes wear and tear on joints. This is not necessarily the case. It may seem counter-intuitive but motion at some level is a must! Let's get up off of our assets. When we sit, our lungs do not work as hard. Sitting and laying down sends signals to our bodies (brain) to relax even if we don't sleep. We will no longer be defining our health by how we look or psychologically feel! We will define our health through "Activercise," based on how functionally mobile we are in body and mind! "Activercise" can offer natural solutions for many of our day-to-day challenges if incorporated properly. Everyday requires a minimal amount of movement. Some of these movements produce substantive energy that we can bank and utilize later in multiple ways. Some of these movements will expend energy and encourage the body to stimulate and boost homeostasis. Our posts focus on finding and applying principles. Principles are fundamental truths and propositions that form a foundation for systemic beliefs, behaviors and ways of reasoning. This is far more than exercise. "ACTIVERCISE" is a way of life!
There are a lot of things many of us have been doing over an extended period of time that has been detrimental to our own well-being. We recommend substituting those practices with these new ones. There are many different medical disorders that can restrict mobility. People with such conditions are subject to and may experience difficulties with their strength, speed, stamina, and coordination. They might have low energy levels, difficulty standing, prolonged sitting, or problems walking, among other handicapping traits. Many people settle into a "new normal" once they recover from major illnesses or retire into a sedentary lifestyle. Mobility can be impacted by a wide variety of orthopedic or neuromuscular conditions. Impaired mobility may be transient or permanent. The phrase, "use it or lose it," has greater significance tan most of us are aware of. The brain is in charge of delegating energy resources throughout the body mostly autonomously. Over 70%, the majority of it, is spent on bodily functions. People think that they use their brain mostly for thinking but the majority of its efforts are already accounted for. The most important mission our bodies have is to survive and it will sacrifice the least significant services to ensure that the most vital ones like the heart, lungs and other organs can be maintained. This applies to body movement also. The brain is an efficiency manager and will not consistently maintain or strengthen neural pathways to muscles we no longer use. Over time they weaken and eventually fade. It's not that we or the brain forgets how to use them, it's more about frail muscles being out of practice! We generally notice changes in our mobility as we age. Subtle changes in gait, balance, and physical strength seem to gradually usher in. People who are suffering from conditions like osteoarthritis may believe that minimizing movement diminishes wear and tear on joints. This is not necessarily the case. It may seem counter-intuitive but motion at some level is a must! Let's get up off of our assets. When we sit, our lungs do not work as hard. Sitting and laying down sends signals to our bodies (brain) to relax even if we don't sleep. We will no longer be defining our health by how we look or psychologically feel! We will define our health through "Activercise," based on how functionally mobile we are in body and mind! "Activercise" can offer natural solutions for many of our day-to-day challenges if incorporated properly. Everyday requires a minimal amount of movement. Some of these movements produce substantive energy that we can bank and utilize later in multiple ways. Some of these movements will expend energy and encourage the body to stimulate and boost homeostasis. Our posts focus on finding and applying principles. Principles are fundamental truths and propositions that form a foundation for systemic beliefs, behaviors and ways of reasoning. This is far more than exercise. "ACTIVERCISE" is a way of life!
DO SOMETHING! DOING NOTHING BY DEFAULT ALLOWS ANYTHING...
GETTING OLD IS NOT FOR THE FAINT OF HEART. AS WE AGE OUR BODIES, MINDS AND TOLERANCES CHANGE. EVERYTHING AMPLIFYS WITH AGE. THIS CALLS FOR ADJUSTMENTS IN HOW WE EAT, SLEEP, move, ACT AND THINK. AGING DOES NOT COME WITH ANY WARNINGS, USER MANUALS OR SET OF INSTRUCTIONS. THE NATURAL PROCESS USHERS IN GRADUALLY. MOST OF US SIMPLY LIVE OUR LIVES BLIND TO THE TRANSISTIONS THAT ARE SLOWLY HAPPENING TO US. EVERY DECADE SHOULD BE USED AS A MILESTONE FOR ADJUSTING OUR PRACTICES AND PERSPECTIVES. TIME SEEMS TO SNEAK UP ON US. NO ONE CAN DEFY IT, ALTHOUGH MANY TRY TO HIDE AND DENY IT. THE MULTIBILLION DOLLAR COSMETIC, DIET AND PLASTIC SURGERY INDUSTRIES ALL CAPITALIZE ON IT. NUMBERING OUR DAYS IS SOMETHING MANY OF US FAIL TO DO. HOWEVER, SOME OF US WILL AGE MORE GRACEFULLY THAN OTHERS. ACCORDING TO DAN BUETTNER'S DOCUMENTARY, "EXPLORING THE SCIENCE AND LIFESTYLES BEHIND LONGEVITY;" HE PROPOSED THAT THERE ARE FOUR MAIN/SIGNIFICANT FACTORS THAT PLAY MAJOR ROLES IN THE QUALITY OF LIFE AND LONGEVITY. THEY ARE DIET, EXERCISE, SOCIALIZING AND PURPOSE. THESE ARE ALL CRITICAL COMPONENTS OF ENERGY, DURABILITY AND LONGEVITY. WE COINED an ACRONYM SPELLED AS "D.E.S.P.E R A T E." DIET GOES RIGHT ALONG WITH good NUTRITION, WHILE EXERCISE GOES WITH DAILY PHYSICAL activity, SOCIALIZING WITH MEANINGFUL HUMAN INTERACTION AND PURPOSE GIVES SIGNIFICANCE TO DEFINING OUR EXISTENCE AND SPIRITUAL DISPOSITION. THIS POST IS ALL ABOUT DOING! THE MAIN THING WE WILL BE DOING IS MOVING. WE WILL BE MOVING OUR BODIES DIFFERENTLY AND MORE FREQUENTLY. WE WILL BE MODIFYING THE WAY WE DO TASKS. DAILY ENDEAVORS MUST BE DONE INTENTIONALLY AND PURPOSEFULLY. DAILY HABITS MUST BE RE-EVALUATED. MORE THAN ANYTHING ELSE WE WILL BE MODIFYING OUR THINKING, CONVERSATIONS AND PRACTICES AT THE EVERYDAY LEVEL. Walking as much as is feasible BECOMES MORE important WITH THE AMPLIFICATION OF AGING. WE ALIGN OUR BODILY RHYTHMNS AND TIMING WITH OUR GLANDS ORGANS AND METABOLISM THROUGH WALKING. we are designed to walk. TECHNOLOGY IS NOT NECESSARILY OUR best FRIEND. most TECHNOLOGIES, ALTHOUGH DESIGNED TO HELP US, AUTOMATE PROCESSES TRADITIONALLY PERFORMED THROUGH HUMAN EFFORT AND LABOR. THEY ALLOW US TO BE LAZY. THEY ENCOURAGE US TO ADOPT SEDENTARY BEHAVIORS. MANY TECHNOLOGIES KEEP US INSIDE, ISOLATED AND INSULATED FROM NATURE. WE ARE DESIGNED TO INTERACT WITH AND BE A PART OF NATURE. GETTING SUNLIGHT AND BEING IN THE OUTDOORS IS AS IMPORTANT AS ESCAPING OUT OF OUR INSIDE ZOOS.
“As in all successful ventures, the foundation of a good retirement is planning.”
Earl Nightingale
Welcome to "Activercise"! It is important to grasp the reasoning behind this post. There are many natural, physical, psychological and spiritual components to it. Anyone willing to make some simple and consistent lifestyle changes will enjoy engaging in this post. The logic and the strategies we use will become more and more apparent as they are practiced. The practices outlined in this post are examples that illustrate various principles anyone can apply. "Activercise" is not just for elderly or retired individuals. It is for anyone looking to improve, maintain or restore themselves to an appropriate level of health. However, this is not an individual or go it alone plan of action. ALL THE WARNINGS should be heeded to the point where an overabundance of caution is the rule not the exception. Treat every task seriously. Leave no room for error! We will ALWAYS advocate using baby steps! Going inch by inch makes it a cinch, while going yard by yard will make it hard! Every activity we recommend is designed to build momentum in body, mind and spirit towards improved mental functioning, increased physical flexibility, exposure to nature and spiritual awareness. Consistent and strategic stretching will be a predominate and vital practice. We will gain more by exercising ourselves unto Godliness while simultaneously taking a little profit from bodily exercise. Whenever we repetitively carry out a process or activity for a specific purpose, it can be considered an exercise. The prescribed practices we advocate, are designed as all inclusive. Our whole being, body, mind and soul must be engaged. This is a holistic approach. "Activercise" is built on the foundation that "Functional exercise," "practical strength" and "natural movement" is far more important than looking fit or being able to play a sport. The focus here is to become more limber rather than to appear more muscular. Looks can be deceiving. Anyone who has sat in the waiting room for a doctor's appointment has probably looked at other patients and wondered what could be wrong with them. People are walking around with a myriad of conditions that are not apparent to us. All of the routines suggested are designed to promote awareness, balance, endurance, exposure, flexibility, insight and strength. This program involves disciplining our minds and our spirits to enhance the longevity of our bodies. Our minds and spirits age but they do not get old, however, they do get set in their ways and can become stiff and resistant to further development or former uses. Developing novel exercises in synthesis with our maturing state of being is a new experience. As our "attitude of behavior," (spirit) develops or declines at some level our bodies and mind tend to follow it! The human will, from a philosophical point of view, is an expression of mind that operates along with reason and understanding. Our will and desires are inseparable. Mental ability and physical agility should work hand in hand. This is why the soul; the seat of our consciousness must be committed. It is important to realize that our blood vessels stiffen in the same manner as our muscles do as we age. Our vascular system is a reflection of our overall health. Our energy will flow in direct correlation with how we maintain, monitor and use it. We must evaluate and acknowledge our current condition before we can address and improve it. Every routine we practice should fit each individual's abilities. We need to make unbiased self-assessments and that is hard to do. If the shoe doesn't fit do not wear it! A prayerful attitude is required. Being honest with ourselves is required. Getting feedback from others enrolled in our practices is mandatory. Being fit for a position, fitting into our clothes or fit enough to perform a task has different qualifications. As we age our levels of hardiness and vigor change. In many cases our decrease in physical fitness is compensated by an increase in mental and intellectual capabilities. Mental fitness is a by-product of intellectual knowledge and spiritual harmony. We are designed to maintain a natural balance. Homeostasis teaches us this fact. Each decade of life we pass through has its own nuances. Recognizing this and working with that knowledge is what this post is about. We would like everyone engaging and participating in this post to become and remain fit enough to manage "functionally" in whatever environment they occupy. Aging does not come with directions, it just comes. We all age slowly but surely. Age only creeps up on us when we ignore it. Our fitness can deteriorate the same way. However, we can increase and/or maintain our overall fitness at almost any stage in life, if we do it by movements slowly but surely. "Activercise" forces its participants to "take the time to take measures" and "incorporate routines" that work for us and on us. This journey is about making adjustments in lifelong patterns beneficial to us. Our aim is to supplement as many healthy practices as possible into our regular everyday routines. This can counteract and replace many of the recent habitual behaviors we adopted or unwittingly began to practice while adjusting to our new leisurely lifestyle. It's easy to suddenly slip into a relaxed sedentary state when there are less tasks to do. Starting now, everything we do must comply under the scrutiny of how it supports living a better, longer and more fulfilled life! THIS WILL BE WHAT WE NEED TO TASK OURSELVES WITH FOR THE REMAINDER OF THIS EARTHLY JOURNEY.
TOOLS OF THE TRADE
This is a natural, physical, psychic and spiritual undertaking. By that we mean that this is involves mind over matter. Having a mind to move, matters more than anything else. There are several tools anyone engaging with this post should have. They are all absolutely mandatory. The first is a doctor or a medical professional's consent. Share each phase and stage in the development of this program with them. Next, measurements are mandatory. Maintaining a written journal and utilizing a working scale are indispensable! A physical and/or virtual partner is also a necessity. This is not a road anyone can walk on alone. Going outdoors and getting direct sunshine is a theme that will be repeated throughout this post. We will also be using light weights from one (1) to ten (10) pounds. It is not necessary to buy weights. We will be using many household items. Everything from chairs to jugs refilled with water can act as substitutes. We want to engage both our cognitive and subconscious mind. Reprograming or rewiring our reticular activating system (R.A.S.) is also imperative. Retraining and revitalizing our spirit is also necessary. Our desire, energy and perceived importance of things are derived from our mind and spirit. Both thought and conversations must reflect our efforts and goals. Taking pride in what we are doing is as essential as keeping a handwritten journal. This should not be an audio file spoken or typed into any device. We highly recommend engaging in the tactile discipline of writing down every achievement directly after completing them. Our hands might be trembling, and our handwriting may be sloppy, but this will allow us to reflect on the progress we've made and the way we felt as we progressed. Just reviewing our journals from time to time will trigger memory-initiated emotions and fuel our desire to continue. This is the beginning of the Regimes, Rituals, Routines and Rules we will be implementing. Our heads and hearts must be in it. There will be multiple physical, spiritual and psychological disciplines that will work wonders through maintained consistency. Even if we falter, get off track or leave the beaten path we will not have to start from scratch. We may need to make some adjustments until we get back to where we were, but we will have the roadmap we created ourselves to lead us there. This is not about working out. "Activercise" is about holistic fitness. It is a spiritual endeavor! We have learned that whatever originates in our spirit can manifest in our actions, energize our bodies and enlighten our souls. "Activercise" is all about natural movement. Movement creates the tandem effect of "mind over matter." Our minds give the brains thoughts. Thoughts make and move ideas. Motion creates energy. Energy must be harness and applied. Applying energy exercises power. Power is the ability to do work. Work is a discernable, noteworthy or tangible manifestation. It is usually defined as an act, activity or action. Keeping our bodies, minds and souls engaged in the work of exerting and exchanging energy is the bottom line!
AS WE GO THROUGH LIFE THERE ARE AGES AND STAGES
The correct mix of activities can enhance our aging process! Nothing stops us from getting old, but there are a number of things we can do to better manage it. Our environment generally dictates our behavior. Therefore, there's gold in our golden years but we have to carefully discover and dig it out. Many of us have been conditioned to believe that at a certain stage we should just relax. Nothing is further from the truth. As we age, we witness how our practices in the past manifest themselves in the present and affect our future. Jimmy Carter, one of our former presidents worked just as hard locally after his term in office as he did globally during his term. His legacy is full of mental, physical and spiritual "activercise." We are built to function! Mission and purpose should never end. Without a proper daily routine, we are destined to rot and rust. The best and most fulfilling things we can do will be in the service of others. Devising a plan that serves both us and our fellow man is spiritually enriching, emotionally fulfilling, and physically helpful. Let's not buy into the myth that retirement is a destination. Retirement simply begins another journey. NEVER STOP! There are stages of human development directly associated with age. Knowing which stage we are at is as important as knowing our age. Our chronological age is generally a good way to monitor and document a person's abilities, agility and overall fitness. However, it’s also important to recognize that biological events and processes have various and unique timetables. There is an adage that says, "biology doesn’t conform to birthday celebrations." Most people are unfamiliar with any curve or graph that relates to physical development and decline. We will provide some basic information here, but every one of us is different. We suggest that each individual formulates their own chart and work with a health care professional to refine it. During older adulthood, many of us will experience physiological, psychological, and psychosocial changes. Physiological changes often result in physical changes that we feel and see. When physiological and physical changes are coupled with declining health and/or chronic diseases, these changes are also reflected in our psychological disposition and social interactions. These changes individually and collectively may affect how we interact with others, operate in our communities, and maintain a sense of purpose. "Activercise" addresses the Psychological, Physical, Social and Spiritual adjustment we can make. "Activercise" gives us a way to create, monitor, maintain and progress in our individual health. We believe that many of our physiological changes are also drivers of changes in our psychological temperament and are reflected in our social circle. Without having strong and steady spiritual foundation transitioning throughout this time period can be difficult. There are physiological changes in multiple organ system as we age. Here is a list please check this link for any additional information. The organ systems that can be affected include the cardiovascular, the endocrine, the gastrointestinal, the genitourinary, the immune, the musculoskeletal, the reproductive, the respiratory and the sensory. Doctors and nurses expect to see these physical changes as we age. However, it is important to know that we individually progress through physiological and physical changes at different rates. See the chart below.
This part is not important readers can skip over it.
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"Who will be an advocate on my behalf," asked the heart. Its drumbeat had become so familiar that the rest of the body had taken it for granted. The lungs were doing all they could to supply fresh air but the bad habits practiced by the rest of the body were causing problems. The body had gotten careless and lazy. After all, it had done its job up to now and didn't see why it had to continue working as hard. Most of the members of the E.B.P. (External Body Parts) just wanted to remain comfortable. Certain habits made the body "feel" so good that it was willing to settle for losing abilities in exchange for indulging harmless vices and relaxing. After all, there were all kinds of pills and potions that could manage, mitigate or numb the effects of inactivity. THIS CONCLUDES PART 1 THE STORY CONTINUES THROUGHOUT THIS POST.
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FEELING THE FIGHT AND FIGHTING THE FEELINGS
"Activercise" is primarily about natural motion and movements. The activities associated with this program might be described as exaggerations and extensions of our normal routines. However, it is important to be in sync with nature. Our circadian rhythm, the 24-hour natural, internal clock in our brain, must be nurtured. Our circadian rhythm is based on light changes in the environment. Our circadian rhythm affects many other systems throughout our bodies. By aligning our lives in sync with solar and lunar cycles we connect with nature's (D.I.P.) design, intent and purpose; spiritually. We will be performing more and more purposeful movements in line with our everyday regimes that actively engage and increase mobility. This will come at a cost. Most people engaging in this program will experience soreness and muscle pain. We will Start with walking and waving. As simple as it sounds these extra activities will be added to every conversation we have and every window we pass or room we enter. Standing or walking while talking on the phone can become a subconscious habit if we practice it. initial and ongoing experiences with multiple feelings of being bodily and physically uncomfortable at times. Embracing soreness and stiffness as signs of progress is essential. This can be the case for a short period of time (weeks), or longer durations (months). It mostly depends on how diligent, gradual and patient each participant works at structuring their PERSONAL program. This is unconventional. We are NOT interested in creating prescribed practices or rigid routines. Our emphasis will be on things we should practice doing rather than how to do them. Like getting outside into the sunlight and taking walks into the countryside off of pavement and on natural ground. In most cases there will be be no right or wrong way to do things. Form and posture will be of minimal importance. Our focus is on movement, specifically functional dexterity. It is important for us to plainly explain that without a commitment to some level of discomfort most people will NOT last!
OUR FEELINGS LET US KNOW THAT WE'RE ALIVE. LET'S FIND AS MANY OF THEM AS POSSIBLE. ONE OF our primary objectiveS is to get in touch with THOSE feelings and properly interpret them! PLEASE DO NOT "HURT" THeSE FEELINGS. NONE OF US LIKES our feelings HURT. THESE FEELINGS WILL VERY LIKELY GET "SORE" WITH US JUST FOR DISTUBING THEM, BUT THAT'S A PART OF THE PROCESS. USING MUSCLES AND MOVING THEM IN WAYS THAT THEY HAVEN'T MOVED IN YEARS WILL CAUSE SOME DISCOMFORT! THIS IS A "TASK OPTIMIZATION" ENDEAVOR. IT IS SPECIFICALLY TAILORED FOR AGING, GROWING AND MATURING FOLLOWERS. THIS IS WHY IT IS SO IMPORTANT TO GO SLOW! feelings can fool us! TO ENGAGE IN THIS POST REQUIRES PATIENCE AND PRACTICE. THE FIRST MANDATE IS TO PRACTICE PATIENCE. We must first reevaluate the meaning behind EVERY ACHE, burn, cramp, feel, gnaw, hurt, itch, pain, pang, pinch, pound, stab, sting, throb, twinge or "troubling sensation" AND experience. WHAT WE FEEL IS REAL BUT WHAT WE INTERPRET IT TO MEAN MAY BE FALSE, check with a professional.
Moving and stretching helps bodily ease.
Let's stretch and move anytime we please.
We can do it anywhere.
We can do it in a chair.
We can do it as we talk.
We can do it while we walk.
We can even do some now.
Watch this video for how.
This is not the only way.
Let's make our own from day to day.
Let's stretch and move anytime we please.
We can do it anywhere.
We can do it in a chair.
We can do it as we talk.
We can do it while we walk.
We can even do some now.
Watch this video for how.
This is not the only way.
Let's make our own from day to day.
REDEFINING MOVING AND STRETCHING
Let's discuss moving and stretching. Anyone with a cat or a dog probably noticed that they're always stretching. Stretching wakes up their muscles, makes them feel relaxed and comfortable. It helps to release stomach pressure including bloating and pancreatitis. It can be an invitation to play, mate and communicate with other animals. Movement exercises muscle passively and unconsciously. Movement increases blood flow, sends oxygen and nutrients to our tissues and helps our cardiovascular system work more efficiently. Stretching is as innate and natural as yarning. Stretching is a type of movement that can improve flexibility, range of motion, and muscle control. This is "Activercise." The moving and stretching we recommend will be be done as a habit, afterthought, ritual and routine. Try some stretching and twisting while listening to or reading this post. Go ahead, whether it's our jaw, neck, shoulders, fingers, hands, wrists, arms, back, waist, hips, legs, feet or toes try moving them around. It's no wonder why we yarn, that's another way we stretch! Let's take it to another level. One of our new habits will be to stretch something anytime we move or go from one task to another.
WHETHER WE COMMIT TO FITNESS OR OMIT FITNESS ITS OUR CHOICE! OUR AMBITIONS, DESIRES AND URGES AFFECT OUR DESTINY. WE CAN BEGIN BY EXAMINING REDEFINING AND RE-INTERPRETING SOME OF THE PHYSICAL MANIFESTATIONS WE'VE ASSOCIATED WITH SPECIFIC CAUSES THAT MAY AROUSE EMOTIONAL FEELINGS. HEARTBURN COMES FROM STOMACH ACID NOT Coronary artery disease. THEY MAY FEEL SIMILAR BUT HAVE ENTIRELY DIFFERENT MEANINGS. OUR BRAINS CATEGORIZE MOST PHYSICAL SENSATIONS BASED ON PAST EXPERIENCES. WHAT THINGS FEEL LIKE, LOOK LIKE OR SOUND LIKE IS USUALLY BASED ON A COMPARISSON OF EXPERIENCES. FREEZING AND BURNING HAVE SIMILAR SENSATIONS BUT THEY ARE ON OPPOSITE ENDS OF THE TEMPERATURE SPECTRUM. FROGS DIFFER FROM TOADS AND JACKETS DIFFER FROM COATS. OUR EXPERIENCES HELP US WITH MAKING DISTINCTIONS, BUT OUR BELIEFS CAN MUDDY THOSE WATERS. BELIEFS CAN BE AS STRONG AS REALITY. PLACEBO EFFECTS CAN SIGNIFICANTLY INFLUENCE AND STIMULATE REAL HEALING. EXERCISING SHOULD NOT DECLINE WITH AGING, BUT THE TYPES OF EXERCISES AND FOODS WE CONSUME SHOULD GRADUALLY CHANGE! AS WE AGE WISDOM CAN TEMPER MANY OF THE OLD FOREDRAWN CONCLUSIONS WE MIGHT HAVE BELIEVED. IT IS IMPORTANT TO KNOW THAT WISDOM ALONE DOES NOT GUARANTEE UNDERSTANDING. WISDOM COMBINES GOOD JUDGEMENT with EXPERIENCE AND KNOWLEDGE. WISDOM ENABLES US TO RECOGNIZE OUR LIMITATIONS. OUR TEACHINGS AND BELIEFS CAN PERVERT WHAT WE THINK WE KNOW. WITHOUT PROPER KNOWLEDGE WISDOM CANNOT BE CORRECTLY APPLIED AND UNDERSTANDING WILL NOT TAKE PLACE. AS WE GO FURTHER INTO "ACTIVERCISE" MANY READERS WILL HAVE DIFFERENT FEELINGS ABOUT IT. BEING OPEN TO, AND OBJECTIVE ABOUT, NOVEL APPROACHES FOR EVERYDAY PROBLEMS REQUIRES COGNITIVE CANDIDNESS. "ACTIVERCISE" IS DESIGNED TO BE PERSONALLY TAILORED BY EACH PARTICIPANT FOR THEMSELVES! THE WISDOM TO TEMPER OUR EMOTIONS AND TRAIN OUR FEELINGS ALSO ALLOWS US TO SEE ITS SIMPLICITY. WE MUST DIRECT OUR DESIRES TO OVERIDE SOME OF THE DISCOMFORT ASSOCIATED WITH MOVING AROUND. RATHER THAN SITTING OR LAYING AROUND, WE WILL CONCENTRATE ON POSITIONS, POSTURE AND PERSERVERANCE. YES, "ACTIVERCISE" IS SIMPLE BUT NOT EASY. UNLESS WE HAVE A PLAN, A PARTNER AND DETERMINATION, WE'RE LIKELY TO FALL VICTIM TO THE SAME PITFALLS THAT PEOPLE HAVE WITH DIETS AND NEW YEARS RESOLUTIONS. ON SOME DAYS WE WILL HAVE TO ADOPT THE "NIKE" SLOGAN AND JUST DO IT, EVEN IF WE DO NOT "FEEL" LIKE IT!
DEALING WITH THE MENTAL AND PHYSICAL FEELINGS
Do not be deceived! Although our main focus may seem to be on the physical aspects of our existence, this is still a spiritual journey. Both of these aspects of our being are interconnected. Our senses carry information to our brain and mind for analysis and contemplation. Getting in shape for this journey requires being sensitive. "Activercise" will create some discomfort and soreness. The messages our senses send may make us want to quit. The energies of many senses are used to connect feelings to emotions. When we form new relationships with energy, we also indulge the feelings of that interconnected relationship emotionally. Although energy is impartial, our senses are not. The body has a mind of its own. We should always hear it, but not necessarily listen to it. We don't always submit to every craving or desire we feel. So, we should not give into every difficulty we face. Let's prepare ourselves for dealing with the feelings to come. Expect a battle! Feelings will begin to express themselves with a vengeance. Even more so now that we are paying more attention to them. We will not ignore them but embrace them and interpret their meanings factually and logically rather than emotionally. Sometimes, we will allow our bodies short periods of recovery and rest. Other times we will press through the discomfort and persist in our practices. There are definite principles we can follow. Many of the steps we suggest will be similar to many well-known steps for rehabilitation. The need for rehabilitation can apply to any kind of group. However, the type, level, and goals often differ by circumstance and age. There are some of us with chronic impairments that will have different goals than younger people with temporary issues. "Activercise" works by empowering each of us to create our own individual routines in line with rehabilitation fundamentals. We should avoid aggravating any existing issues and take care not to make the condition or problem worse. This is why we highly recommend consulting with a professional. Every one of us should initially consult with a certified or licensed practitioner to evaluate our new routines. We should carefully Individualize the process by tailoring our routines in a way that personally works for us. Our main focus is on improving functionality by incorporating "functional training." We should also find ways to adapt, adjust and modify our schedules and environment to promote and encourage ourselves to continue perfecting any new practices. Adjusting our furniture in ways that encourage us to practice this new "art form" will be extremely beneficial. Everything we do will promote more movement. Some of these steps will make things inconvenient. Routines that require us to wrestle with our remote controls (more on this later) will revolutionize the length of time we spend in lethargic and sedentary states. The Bible tells us that we are fearfully and wondrously made! This means our whole being has awesome abilities we can tap into. There are both long term and short-term goals that should be set. The main ones will be not injuring ourselves, preventing loss of function and improving or restoring function. The components for accomplishing this are the "tools of the trade" previously mentioned. These tools include educating, assessing and monitoring what we do. We will be instituting regimes, rituals, routines and rules to practice on an ongoing basis. More on that later.
WHAT WE FEEL MAY NOT BE REAL...FEELINGS CAN FOOL US
AT THIS TIME LET'S REEVALUATE THE MEANINGS BEHIND THE THINGS WE FEEL. EVERYTHING THAT EXCITES OUR SENSES ARE NOT NECESSARILY BENEFICIAL. FOR INSTANCE, AS MEN AGE AND THEIR PROSTATES ENLARGE, THEY EXPERIENCE AND FEEL VARIOUS CHANGES IN THEIR ABDOMINAL AND GROIN AREAS. OUR BRAINS TEND TO CREATE VARIOUS ASSOCIATIONS DERIVED FROM BEING ACQUAINTED WITH PREVIOUS ENCOUNTERS AND SENSATIONS. SOME OF THE PHYSICAL FEELINGS THAT RESULT FROM A GRADUALLY ENLAGING PROSTATE FEEL LIKE GENETIAL AROUSAL AND MIMIC SEXUAL EXCITMENT. THE STIMULATING PRESSURE FELT FROM BLOOD RUSHING INTO THE ABDOMINAL AND PELVIC AREAS BEAR SIMULARITIES BUT THEY CAN COME FROM DIFFERENT CAUSES. MANY OF US LIKE TO ENGAGE IN ACTIVITIES THAT PRODUCE PLEASURABLE EMOTIONAL AND/OR PHYSICAL FEELINGS. SOME OF THEM CAN BE BENEFECIAL OR THEY MAY BE DETREMENTAL, BUT WHEN THEY BECOME HABITUAL, THEY ARE EASIER TO DO. IF SMOKING IS SO BAD FOR OUR HEALTH, WHY DO WE CONTINUE TO DO IT? BOTH SINS OF COMMISSION AND OMMISSION CAN HURT US! WE MUST REALIZE THAT TOO MUCH REST FORMS RUST. WE MUST TOIL TO OIL THE JOINTS, LIMBS AND MUSCLES GIFTED TO US. EVEN IF WE DO NOT COMPLETE EVERY ASPECT OF OUR PERSONALIZED PROGRAM WE SHOULD STILL GO THROUGH THE MOTIONS. MOTION IS LOTION AND IT FEELS GOOD. PLEASE RE-READ, RE-PEAT, RE-EXPERIENCE, RETRY AND REINFORCE EACH OF THESE PRINCIPLES REPETITIVELY. THIS POST FOCUSES ON HOW WE CAN IMPLEMENT SOME MINOR AND SUBTLE ADJUSTMENTS THAT CAN HAVE MAJOR EFFECTS ON OUR EVERYDAY LIVES. THIS IS WHERE AND HOW TO BEGIN CREATING AND PRACTICING NEW HABITS. WITH A LITTLE DISCIPLINE WE CAN EASILY INCORPORATE THEM INTO A NEW LIFESTYLE USING THESE OUTLINED REGIMES RITUALS, ROUTINES AND RULES IN MINIMAL BUT CONSISTENT EFFORTS.
THE WONDERFUL WAYS OF WALKING
THE FLOOR IS OUR FRIEND To WALK AND stand on NOT TO FALL ON!
Let's walk as much as we talk. It's the first rule. Conversations no longer can be held while sitting or lying down. Standing and/or walking is a prerequisite for talking and having any type of conversation. That's the first of our new regulations, rituals, routines and rules. Yes, even though we've been walking since about one year old, it is the closest thing we have to a wonder drug. Walking counteracts the effects of weight-promoting genes. A 15-minute walk can tame the sweet tooth and curb cravings. It can reduce the yearning for a variety of sugary snacks. Walking reduces the risk of developing breast cancer. Walking helps to protects our joints, particularly the knees and hips. These joints are more susceptible to osteoarthritis. Casual walking lubricates those joint and strengthens other supporting muscles. Walking helps to protect us each winter during cold and flu season. A study of over 1,000 men and women determined that people who walked for a minimum of 20 minutes a day for at least five days a week had almost half of the sick days experienced by people who only exercised once a week or less. Even if they got sick, these people stayed ill for shorter periods, and their symptoms were milder. We can listen and/or read this post and walk in place try it. Just standing and rocking from side to side is a form of walking.
"Help I've fallen, and I can't get up," is no laughing matter. This was the line use for a "life call" commercial back in the late 80's. Falling is one experience that should be avoided and prevented at all costs. Remaining agile while aging takes work. "Activercise" is designed to increase awareness of the stage of life we currently are in and its limitations. Most of our movements are considered every day, normal and ordinary activities. Once a movement is learned it usually becomes easy and natural. Even after not riding a bicycle for years most people can hop right back on one and gradually feel comfortable with a little practice. It doesn't us take long to pick up "some" former activities right where we left off. This is a pattern we get accustomed to. Unfortunately, this pattern also fades with age. Many of us are unaware that we may not be able to perform certain tasks in the same manner we traditionally did as we mature. Common sense has a way of tempering our actions, but sometimes we overestimate our limitations and underestimate our rate of decline or demise over years. Fearlessness and abilities tend to fade simultaneously. Climbing ladders and leaning to reach things beyond the grasp of our arm's length can prove to be detrimental to our physical wellbeing. The "human development continuum" has three physical stages. As babies, we are born totally dependent. We are groomed, nurtured and trained as we gradually develop various abilities to become individually independent to some degree. Once we've reached a certain level of accomplishment it is then that we realize that the most productive stage of development comes through inter-dependence and interactions with others. Contrary to popular opinion, our early twenties to late forties may only be the prime of our physical lives! Emotional, intellectual and spiritual maturity are just beginning to blossom if we continue to nurture them into our golden age. This is the stage and age of our greatest potential! Sometimes we adopt an attitude of independence, wanting to be by ourselves and do everything on our own. This feeling must be challenged and replaced with more of an inter-dependent approach to doing things. Our limitations gradually change, and we must adjust to it.
"Help I've fallen, and I can't get up," is no laughing matter. This was the line use for a "life call" commercial back in the late 80's. Falling is one experience that should be avoided and prevented at all costs. Remaining agile while aging takes work. "Activercise" is designed to increase awareness of the stage of life we currently are in and its limitations. Most of our movements are considered every day, normal and ordinary activities. Once a movement is learned it usually becomes easy and natural. Even after not riding a bicycle for years most people can hop right back on one and gradually feel comfortable with a little practice. It doesn't us take long to pick up "some" former activities right where we left off. This is a pattern we get accustomed to. Unfortunately, this pattern also fades with age. Many of us are unaware that we may not be able to perform certain tasks in the same manner we traditionally did as we mature. Common sense has a way of tempering our actions, but sometimes we overestimate our limitations and underestimate our rate of decline or demise over years. Fearlessness and abilities tend to fade simultaneously. Climbing ladders and leaning to reach things beyond the grasp of our arm's length can prove to be detrimental to our physical wellbeing. The "human development continuum" has three physical stages. As babies, we are born totally dependent. We are groomed, nurtured and trained as we gradually develop various abilities to become individually independent to some degree. Once we've reached a certain level of accomplishment it is then that we realize that the most productive stage of development comes through inter-dependence and interactions with others. Contrary to popular opinion, our early twenties to late forties may only be the prime of our physical lives! Emotional, intellectual and spiritual maturity are just beginning to blossom if we continue to nurture them into our golden age. This is the stage and age of our greatest potential! Sometimes we adopt an attitude of independence, wanting to be by ourselves and do everything on our own. This feeling must be challenged and replaced with more of an inter-dependent approach to doing things. Our limitations gradually change, and we must adjust to it.
Human life expectancy has increased over the past few decades, but this has not been reflected in the health of this aging population. There are preventative and maintenance measures we can take at any stage of life if we wisely implement them. Falls are responsible for the demise of many older adults. Practicing a better way to turn around and knowing how to fall go hand in hand. Many falls result from losing balance when pivoting or turning around. Throughout most of our lives we've simply spun around to direct our attention elsewhere. We learned to rotate our feet and bodies like ballet dancers and cross our feet over one another to perform this maneuver in one motion. This may be the time to make a change. Crossing our legs and feet over one another forces us to balance momentarily and one leg and increases our susceptibility to falling. Try marching lifting each foot deliberately and individually taking a minimum of four steps to turn 180 degrees. Learning how to fall and rehearsing it in our minds can be a lifesaving skill. Falling on to our forearms rather than extending and attempting to catch the fall with our hands is a minor but important capability. Catching a fall in the area between our wrists and elbows distributes the impact over a wider area and may save us from damaging everything from our fingers to our shoulders. It may still hurt but probably not as bad! Contrary to popular opinion Alzheimer's and dementia are NOT the leading cause of death among the elderly. Heart disease, cancer, cerebrovascular disease, and chronic lower respiratory diseases were the top four causes of death for seniors (people 65 and older) in 2000. The fifth most common cause was influenza and pneumonia. Anyone concerned with signs or symptom of mental decline will find that many of these procedures in "ACTIVERCISE" will assist with enhancing or expanding our cardiovascular health, immune system, neural plasticity and pulmonary strength. Just wait till we start literally "humming" and strumming along.
OUR SENSES ALLOW US TO FEEL AND INTERACT WITH VARIOUS ENVIRONMENTS
THE MESSAGE: MASSAGING, MOVING AND MAINTENANCE IS MANDATORY!
Walking is the beginning, that's the first rule. It is one of the initial movements we will concentrate on, model and maintain. Initially our walking will be casual, but once the body becomes accustomed to it we will modify it for performance with purpose. A the beginning, expect an urgent message to come from those reactivated and reawakened joints and muscles! This part of the body will begin talking to us, but it is not enough to just listen. There must be a two way conversation. We must have answers for the what's and the why's. These are the questions within the messages that our bodies will be sending. The first question will be WHAT ARE WE DOING? The second question will be WHY ARE WE DOING IT? Our response will not be in words, it will be in deeds. The message returned will be in the massages we give. Don't react, respond to it! As the body talks we will touch. Yes, the body is telling us something. It's been quietly talking all along. Perhaps we were not listening. But now that its yelling and screaming let's not misinterpret the messages! Respond by talking back with touch. This is probably a good time to review the "principles of reciprocation and reply." Whenever something happens we have three ways of dealing with it. We can ignore it, react with it or respond to it. Reacting to something relies upon the age old reaping and sowing, eye for an eye and tooth for a tooth process. Reacting essentially duplicates as a reciprocal act. Responding on the other hand is more of a graceful act that enables the response to mitigate and minimize the harmful results from cause and effect. The ability to respond without initiating a like as response make us able to resolve without revenge, the essence of forgiveness. The maintenance of healthy muscles is a benefit commonly gained through massage. When muscles are unhealthy, they can become weak, fatigued and more likely to become damaged. A massage will help to stimulate an increase in blood flow. Our increased movements, complemented by therapeutic massages will answer the cries from our bodies. We'll explain the details of these practices later. In the meantime Let's start walking together. Try walking around in rhythm and humming along with the next song in this post. Pretty soon we'll be dancing. But for now let's walk! Please remember that "Activercise" is all about muscle movements of both our bodies and minds. Mind moves matter, thoughts make and move ideas and motion creates energy. Keeping our bodies, minds and souls engaged in the process of exerting and exchanging energy is the bottom line!
WE CAN'T DENY IT WE'RE INCLUDING DIET
As we age the quality of the gas we put in our tanks becomes more important than the quantity. As our lifestyles change and we travel less, the amount of money spent on fuel for our vehicles generally decreases. We may elect to use premium grades to capitalize on power and efficiency but overall, we will use less gas. Applying this principle to our dietary habits is paramount. If we are not burning as much there is no need to fill up as much. Excess weight can become as much of a problem as excessive drinking. Although this post is not about eating habits it is important to consider what, when, how much and the quality of what we eat! Unfortunately, many of us have been groomed, gaslighted and brainwashed by salts, sugars, artificial colors and flavors introduced into our diets since birth. The institutionalized drug dealers of the food industry got most of us addicted to sweets and savoring salty substances. This is what we thought was a balanced diet. Stop eating hospital food! Hospital food is food that puts us in the hospital. Some of the hot and spicy foods in our appetite that we've grown accustomed to, fond of and can still tolerate need to be removed and replaced Please make sure to take supplemental vitamin D! We can no longer live to eat. We must selectively eat to live; and that involves making wise choices in our diets. We must monitor and control our weight. Rather than gaining weight, as we progress in our practices, we will be lifting and moving weights around! Every meal we eat should be colorful! Look at the world around us. Isn't it the variety of colors that make it so attractive? The color of foods, packaging and just about every device or object is significant. Our plates should reflect the "natural" colors of the foods we eat. Artificial coloring is designed to appeal to our eyes only. Many times, we compromise our health based on appearance and taste! The colors used in our posts are symbolic of various associations and characteristics that specific words possess. It's time to eat the most vibrant colors of the rainbow. As of today, we'll be shutting down the sugar shack. We will also be undermining ultra-processed foods. We'll be assaulting salt and redefining what real food is. Dealing with blood pressure, type 2 diabetes, heart disease, immune function, weight problems and other metabolic issues can be assisted and managed by consuming flaxseeds. They have been found to be quite beneficial. We highly recommend the "Alphabet Diet." We will be cover it more fully in future posts, but for now click on this link.
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This part is not important readers can skip over it.
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"Why won't they listen to me anymore," asked the heart. Its drumbeat had now become background noise, the rest of the body simply ignored it. The lungs were not getting much exercise. There was very little cardio, but from time to time the body would tax them when it rushed about in a panic. Again, the supply fresh air was enough to keep things going, but the bad habits practiced by the body kept causing problems. Is the body giving up, the lungs wondered, why wouldn't it want to continue on. After all, now it had more time to take care of itself. The kids had become adults, out on their own. Retirement meant the body could set its own schedule as it pleased. Most of the members of the E.B.P. (External Body Parts) were well rested by now. Didn't they realize to remain healthy they had to perform their basic functions? Those feet were made for walking and as long as the legs were capable and complied, there was no reason for not doing their duty. Surely the brain knew better. After all of the education and experiences the whole "being" had been through, the brain had a good grasp of the entire situation. Sarcopenia, a type of muscle loss that occurs with aging and/or immobility would certainly be avoided. The lungs concluded that it had to be the mind! That invisible and intangible part of the being had been corrupted by erroneous feelings that made it seem as if the brain just didn't care. The habits that had made the body "feel" so good were now causing it to feel bad. It had all happened gradually and despite numerous warnings the decision to reverse course hadn't been made. After all, there were all kinds of pills and potions that could manage, mitigate or numb the effects of inactivity. THIS CONCLUDES PART 2 THE STORY CONTINUES.
LET'S GET STARTED!
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WHETHER PROACTIVE OR REACTIVE STAY ACTIVE
TODAY, WE BEGIN GETTING BETTER AT GETTING OLDER. THIS IS A BRAND NEW JOURNEY. Most of us are already walking. "EVERY" ENDEAVOR WE ENGAGE IN PRESENTS US WITH ANOTHER OPPORTUNITY TO PRACTICE THIS NEW CRAFT. IT ALL STARTS IN THE HEAD, SO LET'S BEGIN THERE. LOOK AROUND! stop listening to or reading this post, and WHILE SITTING DOWN, literally scan ACROSS AND AROUND THE ROOM WHILE VIEWING EVERYTHING in a 360 degree circle, REMAIN STATIONARY AND BEGIN BY ROTATING THE HEAD LEFT TO RIGHT, THEN RIGHT TO LEFT. TRY TWISTING THE TORSO TO TAKE IT ALL IN. There are about twenty different muscles in the neck. we probably use these muscles more than any OTHERS. STARTING TODAY, THEY WILL NO LONGER BE TAKEN FOR GRANTED. the neck muscles are categorized into three main groups. thERE are the anterior (FRONT), lateral, (SIDE) and posterior (BACK) muscles. all of These muscles work together to support and stabilize the neck and head. ANYONE WHO JUST PRACTICED SCANNING 360 DEGREES MIGHT HAVE JUST REALIZED THE FACT THAT OUR EYES WORK IN CONJUNCTION WITH OUR NECK AS WE TWIST AND TURN THE HEAD. LET'S TRY THAT AGAIN. THIS TIME LET'S DO IT WITH CONSCIOUS AWARENESS OF HOW MUCH OUR EYES ARE ASSISTING IN LIMITING HOW MUCH TWISTING OUR NECKS ACTUALLY DO. STOP LISTENING TO OR READING THIS POST AGAIN! NOW LET'S TAKE A MOMENT TO CONGRATULTE OURSELVES ON COMPLETING ONE OF MANY "ACTIVERCISES." NOW THAT WAS EASY. LET'S TAKE IT TO ANOTHER LEVEL.
IT ALL WORKS TOGETHER
We're working on discovering and rediscovering the way our bodies operate. Being fearfully and wonderfully made means that our marvelously manufactured body must be meticulously maintained. As we work our way down, head to toe; the head, eyes and neck will naturally engage the shoulders and torso as we twist or turn. Let's casually try to rotate our heads and bodies to take in a full 360-degree panoramic view of wherever we are. This is the next level of awareness we must arrive at. Now let's close our eyes and mentally review what we saw. This will become one of our everyday repetitive "activecises" so it's time to take some precautions. Performing the same 360-degree scan next time will involve some balancing. This can be done sitting or standing. Concentrate on twisting the shoulders and the waist. Placing our hands on our hips can assist with this range of motion but be careful. Spreading our legs apart will help to steady the body and maintain equilibrium. Believe it or not mental preparation is one of the most important things we must do. The reality of this situation is that we're endeavoring to begin doing something novel that's traditional, but which also may seem unconventional! None of us have any previous experience when it comes to aging. We've reached this destination without a map and arrived at this stage by default. This does means we did something right, but it does not mean we knew what we were doing! Therefore, it behooves us to conclude that we really need know what we're doing from here on in. However, we do have some wisdom gained throughout our lives and should be able to apply it to the understanding we derive from following this program. We know that wisdom is the principle thing but as we apply wisdom it is important to gain understanding. Wisdom is the application of sound judgement, knowledge and experience to whatever we do. Understanding is the derived comprehension grasped and synthesized in a manner that it can be applied across multiple disciplines. We expect those engaging in these practices to have multiple "Ah Ha" moments that occur again and again. This is not about attempting to turn back the hands of time! As we discover things we didn't know about getting older, we can inform ourselves on how to better accommodate and complement the aging process.
Our first practices in "activercise" will primarily concentrate on the top half of our bodies. The bottom half of our anatomy is just as important as the top. As we incorporate various movements and stretches into our everyday activities, there will be unlimited opportunities to do them regardless of where we are or what we're doing. No more wasting time sitting around in waiting rooms. Our new routines will not allow us to be sitting around without fidgeting around. When we were young it was hard to sit still for any length of time. Now that we're older, this rite of passage gives us the mandate to never sit still for ANY extended length of time again. Every individual participant can add and supplement their own twists and turns to the rituals described in this post and share them in the comments. This is where our written journals and partnering comes into play. Not a day, moment or opportunity should pass by without practicing some "activercise." We now have all the time in the world to practice our craft so don't waste it! Let's do it again, hit pause or stop reading. This is a good time to get in, ten "shoulders to chin." This is a simple and easy neck and shoulder "activercise."
The way that this routine begins is bringing shoulders into chin.
Yes, We can stand or choose to sit, while we practice doing it.
straight across and all around or going up and coming down
Reach the chin with shoulder shrugs and finish up with a shoulder hug.
Use it at home or in the car
it doesn't matter where we are
We're moving now up off our butts
It's time for us to get on up!
Yes, We can stand or choose to sit, while we practice doing it.
straight across and all around or going up and coming down
Reach the chin with shoulder shrugs and finish up with a shoulder hug.
Use it at home or in the car
it doesn't matter where we are
We're moving now up off our butts
It's time for us to get on up!
LET'S GET GOING, MOVE TO THIS TUNE, DANCE IF WE LIKE AND GET ON UP!
The history of the exercise industry we see today sprung out of "more than" the need to encourageustokeepmoving. There are multiple reasons behind the promotion of physical fitness that range from sports rivalry and competition to war and white supremacy. The history of the exercise industry spans thousands of years, evolving from ancient practices to modern-day gyms and fitness centers. The concept of the gymnasium originated in ancient Greece. Young men would train their bodies and minds. These gymnasiums were places for physical exercise, intellectual pursuits, and socializing. During the Renaissance, there was a renewed interest in physical education and the body, which marked a turning point that helped establish the fitness industry. Following that time, the industrial revolution led to a more sedentary lifestyle, and this prompted a greater need for "intentional" physical exercise. In the 19th century the first commercial gym opened in Brussels, and the YMCA was founded in London. In 1939, Jack Lalanne opened what is believed to be the first U.S. health club in Oakland, California. He introduced many of the machines that are still used in facilities today. After that Gold’s Gym, founded in 1965, and World Gym, founded in 1977, were instrumental in promoting bodybuilding to the masses. The aerobics boom of the 1980's led to the emergence of fitness centers catering to both men and women. Since then, people have sought more personalized training experiences, leading to the growth of smaller gyms and boutique fitness studios. Today the industry has seen the integration of technology with the emergence of fitness apps and virtual classes. However, despite the proliferation of health and fitness resources, the general population in most 1st world countries remains largely sedentary and out of shape. The purpose of this post is strictly for happiness, health, inspiration and longevity. The spirit in which we do anything, speaks directly to our understanding of its Design, Intention and Purpose. There is either a D.I.P., or it doesn't really matter and anything goes! This covers everything from what we eat, the way we treat one another, to how we elect to identify gender and practice sexuality. "Activercise" is a way of channeling dormant or unused energy in a way that that is conducive for growth and inductive to health.
This part is not important readers can skip over it.
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"Is anybody listening," asked the heart. Its drumbeat was changing sporadically. Sometimes it sped up so fast that it felt exhausted. At other times it ran particularly slow and time to time missed a beat. Only the lungs seemed to care that the rest of the body had taken it for granted. The lungs were still doing all they could to supply fresh air but the bad habits practiced by the rest of the body were causing mounting problems in the legs and ankles. The body remained careless and lazy. After all, it had got used to relaxing and didn't see why it had to start moving or working again. Most of the members of the E.B.P. (External Body Parts) seemed ok with this plan, and besides if it ain't broke why fix it! The new habits over time had become old habits and the body settled into the new norm. It "felt" good enough, and was willing to settle for diminishing faculties in exchange for indulging harmless vices and relaxing. After all, there were even more pills and potions that could manage, mitigate or numb the effects of inactivity. THIS CONCLUDES PART 3 THE STORY CONTINUES THROUGHOUT THIS POST.
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EXPECT SOME DISCOMFORT, DETECT LIKE A DOCTOR, INSPECT & INTERPRET ANY ACHES & PAINS
WARNING****WARNING****WARNING****WARNING****WARNING****WARNING****WARNING
There is a price to be paid. Our bodies will demand restitution for the labor and work we're putting it through. It is important that regular payments are made daily through massages, additional movements and rest. Making every payment using only the currency of resting will inflate the bill. Without massage therapy, additional movement and stretching, the cost of this program will skyrocket. As our bodies bill us with aches, discomfort and stiffness. Payments must be made. Paying the entire bill only with rest and sleep is like making minimum payments on a maxed-out credit card. It will take forever to pay it off. Plan to pay the balance down every day! Carrying a low credit balance is critical for good credit. Our goal is to pay it "off" as soon as possible! Stretching is mandatory. Let's be extra careful with our backs. We must be careful not to write any checks with our practices that our pains cannot cash! Feelings are revealing, but our feelings can fool us! This is why it is so important to document what we are doing and go slow. interpreting what these feelings mean is vital. Awakened joints and muscles will want to go right back to sleep. We will allow them to take naps, have periods of rest, get massaged and get stretched; but we cannot let them go back to sleep. Documenting their behaviors is part of what we have to log into our journals. This is so important, that we cannot stress it enough. The feelings are real. We must understand and deal with them without surrendering to them. Soothe them constantly. Start slow! Past experiences can fool us but feeling it all will school us!
There is a price to be paid. Our bodies will demand restitution for the labor and work we're putting it through. It is important that regular payments are made daily through massages, additional movements and rest. Making every payment using only the currency of resting will inflate the bill. Without massage therapy, additional movement and stretching, the cost of this program will skyrocket. As our bodies bill us with aches, discomfort and stiffness. Payments must be made. Paying the entire bill only with rest and sleep is like making minimum payments on a maxed-out credit card. It will take forever to pay it off. Plan to pay the balance down every day! Carrying a low credit balance is critical for good credit. Our goal is to pay it "off" as soon as possible! Stretching is mandatory. Let's be extra careful with our backs. We must be careful not to write any checks with our practices that our pains cannot cash! Feelings are revealing, but our feelings can fool us! This is why it is so important to document what we are doing and go slow. interpreting what these feelings mean is vital. Awakened joints and muscles will want to go right back to sleep. We will allow them to take naps, have periods of rest, get massaged and get stretched; but we cannot let them go back to sleep. Documenting their behaviors is part of what we have to log into our journals. This is so important, that we cannot stress it enough. The feelings are real. We must understand and deal with them without surrendering to them. Soothe them constantly. Start slow! Past experiences can fool us but feeling it all will school us!
AS WE AGE OUR BODIES AND MINDS CERTAINLY WILL NOT REBOUND AS THEY DID WHEN WE WERE YOUNGER. HOWEVER, OUR PHYSICAL DECLINATION CAN ALSO BE COMPENSATED FOR BY MENTAL IMPROVEMENTS. LIFE REQUIRES US TO MAINTAIN BALANCE. IT DOES NOT HAPPEN ON ITS OWN ACCORD. WE MUST TAKE TIME TO CONSISTENTLY RE-BALANCE OURSELVES. THESE ROUTINES ARE ABOUT COLLECTIVELY AND INDIVIDUALLY DISCOVERING WAYS TO MAINTAIN A HEALTHY LIFESTYLE WITH MAXIMUM EFFECTs COMING FROM MINIMAL EFFORTS. WE ARE DESIGNING AND DISCOVERING ROUTINES THAT REDEFINE AND TRANSFORM OUR DAILY ACTIVITIES INTO THE IMPORTANT EXERCISES "ACTIVERCISES" WE NEED. THIS POST IS A UNIQUE CONTRIVANCE BASED ON EXPERIENCE AND RESEARCH. IT WILL PROBABLY BE SEEN AS CONTRARIAN. IT IS CREATED SPECIFICALLY FOR OLDER ADULTS. IT IS DESIGNED AND INTENDED TO ENHANCE EVERYDAY LIFE WITH THE PURPOSE OF REDISCOVERING LOST MOBILITY. AGAIN, THIS IS NOT THE ADVICE OR COUNSEL OF A PROFESSIONAL QUALIFIED PERSONAL TRAINER, DOCTOR OR PHYSICAL THERAPIST!!! WE ARE BUILDING THESE REGIMES FROM SCRATCH!
The records we maintain are our report cards. Measurable indicators like blood pressure, BMI, bone density, heart rates and overall increased energy are markers we can document weekly and confirm at our yearly physicals. To get the full effect of "activercise," participants must remain active. Activity coupled with common sense can create a climate of constructive habits. This in turn allows our conscious efforts to fulfil the souls yearnings. We really must be "purposeful" in what we're doing. Walking is the most significant of the activities in our regime. Get up off of those assets and walk. If walking presents an issue, stand. If standing presents an issue sit, but don't sit still for too long! There are a multitude of exercises that can be done in a chair. Make every movement possible as much as is practical. Make every effort count. Partnering with music is medicinal! Expect and wait for the physical effects that our bodies will communicate to us. Wait, constantly listen and interpret what the body is trying to say. Feelings are our friends and should not be feared. Once we understand their meanings, we will be able to use them as guides. Establish a timeline for the actions, aches, rest and recovery time required to continue making these new movements. Yes, "activercise" is more about movement than anything else! Muscles are designed for movements. Experts disagree on the exact number of muscles in the human body. The exact count is not fixed and can range from around 600 to potentially over 840. Our jaw muscles should not be the dominate ones we exercise and keep in shape. Eating and talking are easy. Moving and massaging requires work. Some of us will be able to return to cutting our own toenails after about six months or more of positioning practices. Let's start attempting to and/or touching every part of our bodies head to toe and back to front. As we gradually reach them all one way or another and get further and further along, we'll annotate those milestones in our journals.
EXAMPLES OF A TYPICAL DAY'S ROUTINE
AS WE SLOWLY AWAKEN MUSCLES THAT HAVE BEEN ASLEEP FOR A LONG TIME. THEY WILL BE DIFFICULT TO ROUSE AND UNHAPPY ABOUT IT. EXPECT THEM TO BE ACHY, CRANKY AND MOODY. IN MOST CASES IT WILL TAKE MONTHS TO ACCLIMATE OUR MUSCLES TO THE THINGS OUR MINDS WOULD LIKE THEM TO DO. COOPERATION WILL NOT COME WITHOUT WORK. AS WE TRANSFORM MANY OF OUR NORMAL ACTIVITIES INTO "ACTIVERCISE" THE FITNESS WILL COME BY FINESSING AND FOCUSING ON FUNCTIONING DIFFERENTLY AS WE PERFORM DAILY TASKS. OUR DUTIES AND RESPONSIBILITIES WILL NOT CHANGE; ONLY THE MEANS AND WAYS OF ACCOMPLISHING THEM!
AROUND A THIRD OF OUR LIFE IS SPENT SLEEPING IN BED LET'S USE THE BED!
It's time to realign our lives with the rhythm of the universe. Our sleep and wake cycles are as important as anything else. Melatonin is a hormone produced by the pineal gland of the brain. It is closely associated with sleeping. Melatonin can assist us in falling asleep and staying asleep. On the other hand, cortisol is a hormone produced by the adrenal glands. Cortisol plays a pivotal role in our ability to wake up in the morning. The dynamic duo of cortisol and melatonin help to regulate our sleep-wake cycle, also known as our circadian rhythm. When it's night we should dim our lights. Let's let our bodies know that it's time to go to sleep. During the day bright lights are okay, but we should be outside in the sun anyway. Let's start our day with a hug. Yes, let's hug it out with ourselves before ever getting out of bed. Roll over and back over again left to right and right to left like we're restless. Be careful not to roll off of the bed! Kiss those hands that help to do so much of the work throughout the day. Get both sides and every finger. Working our way up the arms, try giving each elbow a little love. If our lips can't reach those elbows our hands can. Softly squeeze those elbows, caress them with love. Plant a few kisses on the hand specifically intended for places on the arms that our lips may not be able to reach for now. The inner elbows and biceps already have a direct path to these kisses. If it seems difficult to do, raise the arms above the head and slowly bring them down to smooch with them. Try it now. We'll wait. Let's show love to ourselves! We're starting with us first. Keep the hugs going head to toe. A scalp massage would be in order at this point. Don't overdo it, our head and face get most of their attention in the mirror anyway. Right over left, then left over right full body hugs with rubbing up and down the rib cage and extending this caress along and into the intercostals. Remember to include the back of the neck, the shoulder, the back, the waist, the buttock, the thighs, the shins, the calves, the foot and all those precious piggy toes. Okay get up, don't get carried away, we'll see them again tonight! Whether we start our hugging or use the toilet first makes little to no difference. Our new rule is to always conclude every sleeping session in the same spot we slept in by embracing our body through hugs. The longer we lay down the longer we allow ourselves to remain defeated! Get it, staying off of our feet means being defeated! We can start but cannot win this battle on our backs. Let's get up on our feet if we can.
FROM BED TO FLOOR LET'S DO SOME MORE
Let's do another purposeful "activercise." Anyone capable of walking knows they can't get around without using their legs to reach various destinations. Pacing back and forth is a way of walking that increases the number of steps we take each day. Increasing that number is easy when we consciously elect to do one thing at a time. Multitasking reduces mileage! Carrying as many bags as we can from the car to the house may make that task more efficient, but it leaves our number of steps somewhat deficient! One bag or basket at a time! Making multiple trips adds mileage! Focusing on walking around as much as possible is important. Anyone who has walked into a room and suddenly could not remember what they were going to do or going to get is already practicing this "activercise!" Why not keep going back and forth and attempt to trigger that memory? Let's go back to where we were and what we were doing and attempt to recall why we moved. Count the number of times it took to finally recollect the original intention and write it down. Even if this tactic fails record it anyway and share it with the any of the partners also enrolled in this "activercise" ritual. Be brutally honest and don't be surprised by the responses from others. We are exercising both our bodies and minds! "Older adults who walk three to four miles a day, anywhere from 6,000 to 9,000 steps were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation. Jan 10, 2023" Walking alone attenuates the major hallmarks of aging. Just getting up to walk, along with simply getting up and down has multiple benefits. Start by standing up right now and sitting back down. Easy, isn't it? So, from now on never allow more than 20 minutes to elapse without taking a stand, on our feet that is.
Everyone should be getting the picture by now. We're just warming-up. We are greeting and getting acquainted with every part of our body. Let's make sure no part is left out. Every joint and member from head to toe must be included. From top to bottom here is a list of moving parts. Eyebrows can be moved up, down, furled and furrowed. Eyes can be moved vertically, horizontally and diagonally; they can be rotated, opened and closed. Other parts of our bodies are able to mimic these movements. Some of us can move our ears. Our cheeks, jaws and mouths can conduct a multitude of movements all the way down to our chin and neck. Our entire head can swivel, nod, lift, tilt, sway, bounce and turn at all kinds of angles. Our neck works with the head and shoulders which leads us to one of the most popular members of our body namely the arms and hands. These members minister to the rest of the body and assist in performing the majority of tasks. Try moving each of these parts individually "right now" while listening to or reading this post. Blinking, rotating and winking the eyes exercises the muscles that control them. Turning, nodding and twisting our necks is an everyday occurrence. We'll get back to the rest of the body later on. For now, let's do some breathing "activercises." Yes, the lungs need attention too! Now take a deep breath and hold it in while counting to ten. Try taking a deep breath in through the nose holding it and exhaling out through the mouth. Maybe we should sit down first. Doing this can cause dizziness. This is the type of thing we can do anywhere all day long. "Activercise" isn't difficult its tedious and all inclusive. Just wait till we start humming.
REMEMBER, this post is all about never wasting an opportunity to engage in beneficial movements.
REMEMBER, this post is all about never wasting an opportunity to engage in beneficial movements.
HO HUM HERE IT COMES BELIEVE IT!
It's time to hum along. Humming is very easy to do. Humming has multiple health benefits. Humming can reduce stress, improved breathing and usually puts us in a good mood. Humming can help lower blood pressure and heart rate by prompting the release of nitric oxide. Nitric oxide is a chemical that improves blood flow. This can contribute to overall relaxation and stress relief. In 1992, the molecule of the year award went to nitric oxide! In 1998, three scientists were awarded the Nobel Prize in physiology or medicine for discovering the nitric oxide molecule. Humming stimulates our vagus nerve. We mentioned the vagus nerve in our post entitled "The spiritual side of Alzheimer's, dementia and the battle." The vagus nerve also known as the tenth cranial nerve (CN X), is the longest and most complex "skull" nerve in the human body. It is a mixed nerve containing both sensory and motor fibers. The vagus nerve is part of the parasympathetic nervous system. The vagus nerve runs from the brainstem through the neck and thorax down into the abdomen. It influencing various organ systems such as the heart, lungs, and digestive tract. The vagus nerve plays a key role in our “rest and digest” state. Because our vagus nerve runs through both the larynx and pharynx in our throat, humming creates a vibration that stimulates it. This can increase our vagal tone (that's the health of the vagus nerve!).
MOVING ALONG SLOWLY BUT STEADILY
Let's incorporate the next activity we do while exercising our brains. As we prepare to drink or sip the next beverage or cup of coffee, think about what happiness and pleasure really means. Many people equate them, but happiness and pleasure have distinctions. Happiness is synonymous with joy. Pleasure is temporary and short lived. Things that feel good both mentally and physically are pleasurable, but are they always good for us? Happiness is enduring, it lasts and can be recalled, re-experienced and relived. Eating is pleasurable, but overeating is detrimental. Happiness is ethereal, other worldly and spiritual. Laughing is pleasurable, but laughing at inappropriate times is egregious. Happiness can produce laughter, but laughter does not produce happiness. Relaxing is pleasurable, but doing nothing and lacking purpose, goals or ambitions is slothful. Pleasure always involves receiving or taking something for self. Happiness always involves giving or sharing with other people or other things. Pleasure can be achieved through substances and the use of things. Alcoholic libations and other forms of drinking, drugs and smoking substances are pleasurable, but overindulging can be addictive and harmful. Pleasure can be experienced all alone. Happiness can be experienced through social interaction. Sexual intercourse is pleasurable, but participating in it alone or out of wedlock diminishes it's (P.I.D.); purpose, intent and design. Pleasure comes with a price. Extremes of pleasure are addictive whether they are behaviors or substances. Extreme happiness always spreads our joy. Retirement is a pleasure that most of us anticipate one day; but by no longer contributing to society, it can become a tragic tale. Happily, retired means that whatever we're accomplishing and doing is fulfilling for us and others. Doing only what we feel like doing may seem pleasurable, but it indulges a sense of selfishness. Let's consider the fact that our knowledge is limited, our wisdom might be overrated and our understanding of how to make the best of this stage in our lives is incomplete. The practice of "activercise" is not necessarily intended to always be pleasurable. Eventually, we'll begin to treasure and enjoy it. If we follow the mandates of having others enrolled in our efforts and sharing it with them, we'll create more happiness much quicker! Sometimes an ache will occur immediately during or directly after moving in certain ways. This is a cautionary signal. PAY ATTENTION TO IT! Sometimes we'll notice discomfort the next day or a few days after. Pay attention! Sometimes we won't feel or notice anything at all. That does not mean nothing is happening. The symptoms can be similar to those of the Covid-19 pandemic. Some people were asymptomatic. It didn't mean they did not have Covid. They just couldn't tell and didn't show any signs but could still spread the virus. likewise, our bodies, bones, joints, ligaments, muscles and other parts may not give us the signals of stress we expect. After all many of us haven't been in close communications with them for some time. The muscular system is unique. There are three muscle types. They are classified as smooth, skeletal, and cardiac. Only skeletal muscles are voluntary, meaning we can control them consciously. Smooth and cardiac muscles act involuntarily, meaning that as we work them, we are not generally aware of how much they are doing on their own. The muscular system controls and permits the movements of the body. Muscles maintain posture and circulate blood throughout the body. Human muscles are separated into compartments consisting of bundles of muscle fibers, each bundle is covered by another connective tissue called perimysium.
DON'T GO IT ALONE: THE MORE THE MERRIER!
EMBRACING & PRACTICING WHAT WE ARE DOING
This post is more about redesigning old behaviors than adding new processes. Focus on transforming every day duties and tasks into routines of bending, dancing, humming, moving and stretching. The regimes we create will be lifelong! This new ritual should be applied to every undertaking we face, from the time we rise to the time we retire again. The main rule is to combine our personal activities into new behaviors as we're doing them. Keeping a journal and having a partner, in person or remotely helps to keep us on track even if they do not participate. Singing and verbal declarations will go hand in hand with our new behavioral and habitual activities. Behavioral redesign starts with our thinking. We will be concentrating on balance, flexibility and strength. We will extend, reach, rest and relax into and out of all kinds of movements. Remember our routines begin and end in the bed.
MEANINGFUL & MINDFUL MORNING MANEUVERS
Anyone with the ability to delay seeing the bathroom as soon as they awaken can try this or "go potty" then come back to bed. Each morning can begin with gentle natural stretching movements. Let's start by raising our hands towards the ceiling and holding them there for as long as it takes to hum the battle hymn of the republic. Now we can roll reaching for fitness while still laying in the bed. Remember we'll be greeting every major part of our bodies before we ever place our feet on the floor. positioning poses and practices will always start and end our days. As we begin these activities, we should anticipate some level of discomfort occurring both during and lingering after sessions. These are the signs and symptoms we must share, record and benchmark. Here is why it is so important to have someone else connected and enrolled with together doing these activities. As we progress, although we expect to experience some mild discomfort initially; these sensations should actually modify into more pleasurable experiences over time. A benchmark is something that serves as a standard by which we may be measured or judged. There are four main types of benchmarks: internal, external, performance, and practice. Benchmarks are not goals they are establishments and points of reference. Without benchmarks progress is difficult to measure and achievements are difficult to maintain. DON'T START WITHOUT A CHART! Documentation beats conversation every time. Talk is cheap! Things that are written cannot be forgotten. Let's face it, the older we get, the more memories we make and the more time we have to take to continually add to and sort them. WE MUST WRITE DOWN EACH BENCHMARK WE REACH AT THE START OF OUR PROGRAM AND UPDATE THEM CONSTANTLY. Many of us are no longer caught up in the rat race, so our busy schedules have become casual.
This part is not important readers can skip over it.
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"I think they hear me now," said the heart. Its beat was pounding the chest like a drum. The heart had really gotten so tired that it didn't have the energy to do its job properly or constantly complain about its workload. Everyone had become pretty much accustomed to the new normal. The heart would send out urgent messages to the rest of the body from time to time, but the body was too lethargic to do much about it. Most members of the E.B.P. (External Body Parts) were also weak! The new norm was supplemented by even more pills, potions and even machines that helped to manage, mitigate or numb the effects of inactivity. Everybody was now resolved to believe that this would be the best-case scenario, but they were wrong. THIS CONCLUDES PART 4 THE STORY CONTINUES THROUGHOUT THIS POST.
READY SET STOP!
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WE ARE DIRECTING EMOTIONAL, MENTAL, PHYSICAL AND SPIRITUAL energy IN NOVEL WAYS THAT RESONATE IN OUR EVERYDAY BEHAVIORS. INVENTING, ADOPTING AND AUGMENTING NEW LIFESTYLE REGIMENS THAT HELP TO SUSTAIN US.
ALTHOUGH WE MAY HAVE RETIRED FROM OUR OCCUPATION OUR BODIES, MINDS AND SPIRIT STILL NEED TO GO TO WORK!
OUR DUTIES AND RESPONSIBILITIES HAVE NOT CHANGED; ONLY THE MEANS AND WAYS OF ACCOMPLISHING THEM! LET'S BEGIN RIGHT NOW BY ADDING MOTIVATING AND INSPIRATIONAL NOTES TO OUR DAILY JOURNAL. LET'S BEGIN BY LOGGING THE AMOUNT OF TIME SPENT LAYING, SITTING, STANDING AND WALKING. WE WILL BE USING THAT DATA FOR CRITICAL INFORMATION. THIS IS NOT AN OPTION. WITHOUT KEEPING A WRITTEN RECORD OF OUR PERFORMANCE, PERILS, AND PROGRESS THERE IS NO WAY TO PROPERLY EVALUATE OURSELVES. AFTER THIS WE SHOULD SUPPLEMENT THIS DAILY LOG WITH CHECKMARKS NEXT TO OUR LIST OF TASKS THAT INCLUDE THE ADDED ROUTINES, WE NOW PERFORM WITH THEM.
THE OPERATING STATES
The operating states are a way of establishing and monitoring our progress in any personal endeavor. This is a concept taught by Landmark Education in its worldwide forum. We will be applying these principles to "Activercise." There are eight basic operating stages or states when it comes to any project we attempt to do in life. The Operating stages or states should be applied in this listed order. (FORMULATION, CONCENTRATION, MOMENTUM, STABILITY, BREAKTHROUGH, MASTERY, EMERGENCY AND DANGER) The (1) first thing we need to do is create or form a plan of action. Laying the foundation of what we seek to accomplish is as important as the task itself. This is why it is so important to involve our spirit, the attitude of behavior, at the very beginning as we customize "Activercise" to work for us. This phase of the project involves creating a plan with realistic expectations we truly believe in. At this stage we simply concentrate on direction. In stages to come we will strive for levels of perfection. The notes, marks and memos added daily to the handwritten charts we keep illustrate our consistency and creativity. At this point we form the project, establish procedures, note dependencies and gather the resources we need. This establishes where we are now as well as where we want to go. Once FORMULATION is complete, we can move on to CONCENTRATION. The (2) second step is all about action and "do-doing." Our new practices, in terms of the regimes, rituals, routines and rules are in full effect. This is where we decide not to take any more of the garbage excuses for what we didn't do in the past. At this point any failure and all lack of effort will be regarded as crap or "do-do." In this phase action, action, action is the main attraction. It may take multiple actions to produce a single result. We are concentrating our attention and focusing on only what’ is necessary, one thing at a time. This is where it is important to take care of ourselves, document what we do, eat properly, share with anyone enrolled in our efforts, sleep and eliminate any distractions that might hinder us. CONCENTRATION requires a degree of selfishness towards achieving our goal. Devoting more of our attention to our personal program becomes our prerogative. The (3) third thing we need is MOMENTUM. This is an elevated and energetic state of operating. As a result of repeatedly CONCENTRATING on our new practices we slowly gain MOMENTUM. The energy of MOMENTUM allows us to allocate less of our energy to the task at hand and more of it to other things. This is when we can experience the magic of movement that has taken on a life of its own. The effects of our Increase in activity and consistency are now plainly apparent. We'll start to notice that 1 action performed by us can have an effect that is reflected in 10 other areas. It takes less effort to produce results when MOMENTUM is in our favor. When a car is headed downhill less gas is required. Now that we have most of the structures and processes in place to maintain our performance and record our results, we need reliability. Reliability implies STABILITY. This is the condition of being firmly fixed or not likely to move or change. When an economy, company, or system can continue operating in a regular and successful way without unexpected changes, it is stable. Durability tends to arrive and grows once STABILITY is established. When the structure given to our very own individualized but shared plan of attack works consistently and continuously its STABILITY elevates the status of endeavors. This can be considered as a BREAKTHROUGH. This is a phase where even more unpredictable results can happen. We may not know exactly what we're doing but we know how we are doing it. We have documented our progress, learnt from it and have the ability to replicate our efforts and their results. This amounts to a major BREAKTHROUGH. It may seem that we have arrived, reached our goal and are on a downhill path, but this is also a spiritual battle. We must continue to aim at a moving target and if we get complacent during our BREAKTHROUGH, we may find ourselves in an emergency situation that can endanger the entire project. An EMERGENCY is likely to occur when we get too cocky, confident, neglectful or relaxed in our routines. It is important to understand how things emerge. Most things in life usher in gradually over an extended period of time. Sometimes it's hard to notice slow changes in progress. By now most of us will have made changes in our eating, moving, sleeping, sitting, standing, stretching, travelling and walking routines. Any and every one of these practices are potentially contributing to the overall success of our program. The recipe we've individually contrived consisting of a number of factors is a blend of specific ingredients. Too much or too little of anything can mess it up. An EMERGENCY can arise from us casually playing around with the recipe or not properly adhering to it. We can easily recognize EMERGENCIES if we are honest with ourselves and those enrolled with us. This is where we retreat back one or two operating stages/states and resume doing the things that produced our original results. This state of EMERGENCY’ is a mini wake up call to get ourselves back on track. Any failure to recognize a "state of emergency" places us into the path of DANGER. This is where we have stopped doing a number of things that got us to where we are. As a result, we’re now in DANGER of losing what we have created. The mission at this point is to move back three operating stages/states into CONCENTRATION again then get back on track. The most dangerous aspect of remaining in this state is that we can easily get discouraged and give up. DANGER means exactly what it sounds like. Without having nurtured the right "attitude of spirit" we can find ourselves in a position of an athlete with a career ending injury.
IF IT DOESN'T BEND IT'S MORE LIKELY TO BREAK
the various ROUTINES, REGIMENS, RITUALS and rules WE HIGHLIGHT, by design SHOULD INCREASE OUR AWARENESS OF ABILITIES, BOUNDARIES AND LIMITATIONS WITHOUT US INJURING OURSELVES. The ACTIVITIES ASSEMBLED AND ILLUSTRATED HERE ARE DERIVED AND ASSEMBLED FROM A HODGEPODGE OF SOURCES. THE FOODS WE EAT, the movements we make, the wayS we move, the postures we practice, the TIME WE spenD in certain positions, the time we sleep, the way we sleep, the places we sleep, AND THE HOURS WE SLEEP. WHAT WE DO FROM HERE ON, SHOULD BE SEEN AS MORE OF A NECESSITY RATHER THAN OF OUR DESIRE TO DO SO. WHAT WE FAIL TO DO REGULARLY AS WE AGE, SURRENDERS OUR "RANGE OF MOTION" (MOVEMENTS) TO JUST DAILY BASIC FUNCTIONS. WE BECOME MORE AND MORE LIKELY TO LOSE THE ABILITY TO DO DIFFERENT THINGS WHEN WE NO LONGER OCASSIONALLY DO THEM. WE ARE NOT SUGGESTING THAT PARTICIPANTS RESUME PREVIOUSLY STRENUOUS ACTIVITIES OR BEGIN PLAYING SPORTS AGAIN. WE DO BELIEVE AND ARE SUGGESTING THAT AFTER SIX MONTHS TO A YEAR OR MORE OF "ACTIVERCISE," MOST PRACTITIONERS WILL FEEL CAPABLE OF ENGAGINGING IN SOME MODIFIED LEVEL OF ACTIVITIES.
LIFE IS A BALANCE BETWEEN REST AND MOVEMENT
By now, most of us have gotten the memorandum to move. Inspiration births motivation. Formulating our routines will be an evolving and ongoing process. THE MAIN MESSAGE IS TO MOVE! The only questions that remain are when, where and how much movement is appropriate. To minimize static and awkward postures, which can be fatiguing for our bodies and may put us at risk for injury, you should aim to change posture every 30 minutes throughout the day. You can do this by remembering to get up and move. Try standing up during phone calls, conversations and meetings. Take laps around the house during television commercials and rise to change channels. We can get into the practice of intentionally and repeatedly changing our seated postures into stretching ones every 20 minutes. Taking the stairs instead of an elevator even if it's just the final floor is a great habit to incorporate. Changing posture is the easiest. Splitting the day alternating between standing and sitting. Constantly changing positions and posture throughout the day is just the start!
This post modifies the metrics of maturing. The longer we live the more we'll discover about life if our eyes and minds remain open. We make life more complicated than it is by addressing it ignorantly, approaching it incorrectly or ignoring it altogether. Change is constant and inevitable. The reality is that most of us monitor, prepare for or study everything except change. The next thing we notice is that change happened or is happening anyway. Many of us received no previous warnings regarding the changes that we experienced during adolescence. New growths, new hairs and new feelings came right along with it. The same type of experiences will be repeated even more so throughout the process of aging. New aches, new annoyances and new insights will come. Growing old is not for the faint of heart. The more we learn and the wiser we become the more we should be aware of our shortsighted or foolish decisions of the past. Our body's present performance is largely determined by the patterns of the past we've put it through. Remember, wherever we begin losing motion we start gaining pain. The past changes to the present as the present actively changes into the future. The more we evaluate and understand our past the more we become aware of time.
If there are any readers unaware of what time is or how we define time, use this basic definition. Time should be considered as a dimension of life that connects all of physical reality. Without time it would be difficult to describe the experiences and events that occur in three-dimensional space. Time is one of the most important metrics for monitoring and recording life. For our younger readers use this post to prepare for and teach others, "what to expect." For our more seasoned readers this post will assist in the mitigation of what's already occurring mentally, physically and spiritually. Keep in mind that we are not attempting to stay older for longer, but rather to help or restore some of the flexibility and mobility we enjoyed in our youth for a lifetime. One of the most difficult obstacles we will have to deal with in this program is the "soreness cycle." Once we reach a certain age our bodies form a closer relationship with our minds, and we feel everything. Some of us will work our way from bed and chair dancing to boogie on the floor dancing.
This post modifies the metrics of maturing. The longer we live the more we'll discover about life if our eyes and minds remain open. We make life more complicated than it is by addressing it ignorantly, approaching it incorrectly or ignoring it altogether. Change is constant and inevitable. The reality is that most of us monitor, prepare for or study everything except change. The next thing we notice is that change happened or is happening anyway. Many of us received no previous warnings regarding the changes that we experienced during adolescence. New growths, new hairs and new feelings came right along with it. The same type of experiences will be repeated even more so throughout the process of aging. New aches, new annoyances and new insights will come. Growing old is not for the faint of heart. The more we learn and the wiser we become the more we should be aware of our shortsighted or foolish decisions of the past. Our body's present performance is largely determined by the patterns of the past we've put it through. Remember, wherever we begin losing motion we start gaining pain. The past changes to the present as the present actively changes into the future. The more we evaluate and understand our past the more we become aware of time.
If there are any readers unaware of what time is or how we define time, use this basic definition. Time should be considered as a dimension of life that connects all of physical reality. Without time it would be difficult to describe the experiences and events that occur in three-dimensional space. Time is one of the most important metrics for monitoring and recording life. For our younger readers use this post to prepare for and teach others, "what to expect." For our more seasoned readers this post will assist in the mitigation of what's already occurring mentally, physically and spiritually. Keep in mind that we are not attempting to stay older for longer, but rather to help or restore some of the flexibility and mobility we enjoyed in our youth for a lifetime. One of the most difficult obstacles we will have to deal with in this program is the "soreness cycle." Once we reach a certain age our bodies form a closer relationship with our minds, and we feel everything. Some of us will work our way from bed and chair dancing to boogie on the floor dancing.
AFTER 90 DAYS OF BEING CONSISTENT, WE SHOULD BE ABLE TO MEASURE SOME OF OUR PROGRESS. THIS WILL BE RELATIVE TO THE AMOUNT OF TIME (LONGEVITY) WE'VE PUT IN TO THE PRACTICE AND OUR INCREASE IN ENERGY, RANGE AND ABILITIES. REPETITION IS THE KEY. MOST OF THE DISCOMFORT WE FEEL SHOULD COME AS A RESULT OF acclimating our bodies to an EVER-EXPANDING range of motion. this is also a time to notice and note MEASURe PROGRESS BY FUNCTIONAL CRITERIA. THE NEW ACTIVITIES THAT CAME ALONG OUR NEW "LIFESTYLE" HAVE CONSISTED OF EVERYDAY CUSTOMARY FUNDAMENTAL PRACTICES THAT WE'VE BLENDED AND CONVERTED INTO DAILY ACTIVITIES. NOW THAT WE'VE REACHED THE MOMENTUM THAT WE'VE ALL BEEN WEIGHT-ING (WAITING) FOR. ITS TIME TO ADD WEIGHT TRAINING TO OUR RITUALS.
Here is a list of functional achievements to strive for.
1) Get up from a seated position without using hands.
2) Adorn socks and underwear while standing. (Always perform balancing routines beside a couch or bed.)
3) Recite the alphabet backwards by memory.
4) Getting down on the floor on all fours and getting back up. (Using a prop to assist with this is allowed.)
5) Balance 2 ballons on the palms of outstretched hands in front and on the side.
1) Get up from a seated position without using hands.
2) Adorn socks and underwear while standing. (Always perform balancing routines beside a couch or bed.)
3) Recite the alphabet backwards by memory.
4) Getting down on the floor on all fours and getting back up. (Using a prop to assist with this is allowed.)
5) Balance 2 ballons on the palms of outstretched hands in front and on the side.
ALIGNING WITH NATURES DESIGN INTENT AND PURPOSES: CIRCADIAN RHYTHMS
THIS IS A "SPIRITUALLY ORIENTED," VERSATILE MENTAL AND PHYSICAL PROGRAM DESIGNED TO HARMONIZE THE ENERGY OF OUR BODIES AND MINDS WITH OUR SOUL AND SPIRIT. UNLIKE MANY OTHER PROGRAMS, THIS SYSTEM IS DESIGNED TO WORK IN HARMONY WITH NATURE! IT ALSO CAN HELP TO US WITH MANY OF OUR HUMAN INCONSISTENCIES AND BAD HABITS THROUGH ROUTINES. KEEP IN MIND THAT ARROGANCE AND IGNORANCE ARE OUR OWN WORSE ENEMY AND GREATEST HINDRANCE. THE ONLY PREREQUISITES ARE A RECORD BOOK, AN ACCEPTABLE LEVEL OF HEALTH, A WILLING MIND AND SOMEONE ELSE TO SHARE IT WITH. OUR SHARED LEDGERS REINFORCE AND REMIND US OF OUR PROGRESS. THEY ARE A COMPASS, ROADMAP, AND TRAIL.
THESE ARE THE MANDATORY REQUIREMENTS FOR SAFELY PARTICIPATING IN THIS PROGRAM. THESE STEPS REQUIRES EACH PARTICIPANT TO (A) ENGAGE OR CONSULT A PROFESSIONAL, (B) FIND A PARTNER OR PARTNERS TO WORK WITH AND (C) DOCUMENT, STUDY, AND SHARE SUCCESS. ALTHOUGH THIS IS A VERY CASUAL PROGRAM, SOME ROUTINES WILL ENGAGE AND WORK FRAGILE BONES, STIFF JOINTS AND WEAK MUSCLES. TO SAFELY MAINTAIN AND REHABILITATE THESE PARTS, ACTIVITIES REQUIRE EDUCATION. THERE IS NO WAY TO PROPERLY EXECUTE THE STEPS OF THIS PROGRAM WITHOUT HAVING SOMEONE ELSE TO SHARE OUR EXPERIENCES WITH, VERBALLY AT THE VERY LEAST. IDEALLY, IN LIFE, EVERYONE SHOULD ENGAGE WITH OTHERS IN PERSON. THE COLLECTIVE PRACTICES WITH OTHERS AND JOINT SOCIAL INTERACTIONS ARE CRITICAL FOR KEEPING US OBJECTIVE AND ON TRACK. WHEN WE SHARE IT'S EASIER TO ESTABLISH BENCHMARKS AND GAUGE OUR PROGRESS CRITICALLY AND OBJECTIVELY. WE ARE DESIGNED TO SHARE. THERE IS ALWAYS MORE SAFETY IN NUMBERS, MORE SO WHEN WE GET TO HAND PICK OUR VERY OWN TEAM LIKE PRESIDENTS DO. WITHOUT ENROLLING OTHERS, THAT IS COMMISSIONING THEM, STEP(C), WILL NOT BE POSSIBLE. STEP (C) OF THE PROGRAM IS GUARANTEED TO WORK ONLY IF STEP(A) AND STEP(B) ARE DILIGENTLY EXECUTED. FINE TUNING OUR PHYSICAL FITNESS DURING THE LATTER STAGES OF LIFE REQUIRES EXCEPTIONAL CARE, CONSIDERATION AND SOME EXPERTISE. CONTINUING TO EDUCATE OURSELVES GENERALLY TENDS TO BE UNDER-EXPLORED AND UNDERRATED BY FOLK WHO KNOW EVERYTHING! THE WISDOM THAT SHOULD COME WITH AGE AND EXPERIENCE WILL TEACH US IF WE LISTEN TO IT. NONE OF THIS IS "OLD HAT." SOMETIMES WE WONDER IF PEOPLE WHOSE THYMUS HAS SHRUNK AND DISAPPEARED HAVE ALSO PERMITTRED THEIR THINKING TO DO THE SAME. NEW INFORMATION SHOULD NOT BE OVERLOOKED OR GO UNHERALDED FOR ITS TRUE VALUE. "AGING" ULTIMATELY EXPOSES US TO GREATER INSIGHTS IF WE ARE OPEN TO THEM, AND UNFORTUNATE PLIGHTS IF WE IGNORE THEM. EVERYONE GETS OLDER, BUT WISE PEOPLE GROW OLDER.
Unless we were or are professional athletes, it is probable that more attention was paid to our vocation than our physical health. The routines we've practiced and/or continue to practice determine the route and the way that we age. Our "Beighton Score" is not the main determining factor for flexibility as we age. The program we're presenting here is about more than routines. We will be converting actions into ACTIVITIES. Many of the people who retire, fail to realize that they must retrain. Yesterday's news does not make tomorrows headlines. Even yesterday's technical advancements require updates, upgrades or makeovers to remain feasible, valid or viable. This is not a new battle for a new day, it just wears another disguise. Just because our life's routines are changing does not mean "LIFE" is going to change to accommodate us. It's war all over again, not that it ever stopped! Our personal sabbaticals are minuscule in the grand scheme of things. This is a different stage in an age-old war! The main prerequisites for these techniques are devotion, determination and desire. The "WAY" we will be going about these techniques will seem peculiar and in fact it is unique. Participants must embrace the oneness of body, soul and spirit within a new lifestyle. The routines, regimens, rituals and rules we will be following are the expression of that oneness! Bodily routines, soulful regimens and spiritual rituals are mandatory for these techniques. Anyone doing it their own way will probably miss the mark! That will be a shame and a sin! We all have our own ways of thinking and doing things. There are ways that seem right, but they are dead wrong. To put it bluntly, with these techniques we are not interested in the way anyone feels about it. There are many programs and multiple ways of achieving or reestablishing a higher level of holistic health. Do they have merit? Yes! Were they created by professionals? Yes! Do they work? Yes! Are we disregarding their effectiveness or use? No! The reality is that once our techniques are initiated each individual will have gained enough insight about themselves to in-graph other tactics that can enhance their level of holistic fitness. Behold, we show a more excellent way! The best way to do this is to "love" to do this! What we're "selling;" what each individual has to "buy" into, is that tapping into the enjoyment, not necessarily the necessity of doing this. These techniques will be easily defined by this phrase. "THE WAY WE DO THE THINGS WE DO!" Please do not attempt to bypass our step-by-step mental, physical and spiritual activities or expressions. They will incorporate music, dancing, acting and singing. OUR TECHNIQUES WILL NOT BE CALLED EXERCISES THEY WILL BE ADDRESSED AS ACTIVITIES. There are five feelings/effects we will be observing while implementing these techniques. We must always clearly distinguish the differences between relaxing, soothing, uncomfortable, straining, achy and painful. We will be imagining, moving, stretching, flexing, bending, lifting, feeling, reaching, writing, communicating and thinking. These actions and the senses they awaken will serve as the WHY, WHEN, WHERE, HOW, and WHAT INTENSITY or DURATION we'll apply to the techniques we practice. Sharing these experiences and loving to do so is a huge part of getting the most out of it. Our techniques must be shared verbally, visually or in writing. The method doesn't matter as much as the intention to do it. However, it must be shared! Energy is tied to purpose both psychologically and spiritually. Our desires do not have to fade as we age. Although our physical ability to accomplish certain things may diminish as we age, our inclinations can and should remain steady or increase. After retirement we normally have more time on our hands. This is the opportunity to adjust our activities in a manner that includes holistic and realistic goals, dreams and desires, for our bodies as well as our minds and spirit. There are five exclusive areas/regions of the body we will be addressing. Let's direct our attention on the body from top to bottom. Area 1 is the head and neck. Area 2 are the shoulders and arms. Area 3 is the belly and waist. Area 4 are the knees and legs. Area 5 are the ankles and feet.
ARE WE PREPARED TO START A NEW BEGINNING?
Whether we embrace evolution or God; natural design, order, intent and purpose must be carefully considered. Seeing the SUN as much as we can helps us with our circadian rhythms. Circadian rhythms are the beats our universe dances to. This waltz is so graceful that all of nature participates in it. The sun sets the chorus, and the rest of nature sings the verses.
This part is not important readers can skip over it.
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"The pulmonary loop, or the right side of the heart, is tasked with collecting the oxygen-poor blood and moving it to the lungs for cleaning and re-oxygenating. Once re-oxygenated, the systemic loop, or the left side of the heart, pumps the high-oxygen blood to the rest of your organs; like the kidneys, liver and brain."
"What a relief," said the heart. It finally could relax a little. It was beating steadily but something else was helping it. "This is not what I wanted," the heart exclaimed! The machine was sending straight oxygen into the lungs and the heart didn't have to work as hard. The lungs had really gotten so tired that it didn't have the energy to do its job properly or constantly complain about its workload. Everyone had become pretty much accustomed to the new normal. The heart would send out urgent messages to the rest of the body from time to time, but the body was too lethargic to do much about it. Most members of the E.B.P. (External Body Parts) were also weak! The new norm was supplemented by even more pills, potions and even machines that helped to manage, mitigate or numb the effects of inactivity. Everybody was now resolved to believe that this would be the best-case scenario, but they were wrong. THIS CONCLUDES PART 5 THE STORY CONTINUES THROUGHOUT THIS POST.
***********MORE TO COME**********
THERE IS SCIENCE BEHIND OUR THEORIES
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This is how we level up. We have begun a l-o-o-n-g journey, and the longest part is still in front of us. We began with our bed rolls, sox's on, pants on, Bra on, shirt on and toilet seat routines. These casual tasks accompanied by exaggerated movements to accomplish them, should have produced some muscle aches and stiffness. After 30 to 60 days of consistency those symptoms should have drastically diminished or completely disappeared. The consolation prize after seeing some level of progress in balance, movement and stretching is an ever-increasing number of opportunities to add on new routines. Men should pay extra attention to this part. The main reason that so many older men have smaller thinning arms and legs with big bellies lies here. It all has to do with our changing metabolism. There is a metabolic furnace in each of us that controls the rate at which we burn calories from food. The gas tank can get stretched out and larger too. We may be able to hold more fuel, but we tend to do less with it being sedentary and sitting down so much. There are adjustments that must be made to our dietary and exercise rituals. Some of us treat our cars better than our bodies. What person in their right mind continues to add gas to their car when the tank is already filled and there's a full spare gas can sitting outside of their parking garage. With inactive men and women their bodies will begin to lose muscle mass in their thirty's. This usually happens as a result of a lifestyle that is absent of physical or load bearing activities on a consistent basis. A sedentary lifestyle slows our metabolism. A slower metabolism also slows down the burning of calories from food. Our body's muscles work the furnace better than any other process. The loss of working muscle cools the furnace. The food that was once used by the muscles ends up getting stored as fat. The largest muscles capable of doing the most work are in our bitts, legs and backs. If these main burners fall short the resulting fat usually gets stored in the belly with men. The best way for men to deal with being "paunchy," is to spend less time working their abs and more time working their larger muscles through weight bearing activities.
THE RECOMENDED MOVEMENTS FOR "ACTIVERCISE" ARE DESIGNED TO HELP US BY FIRST ESTABLISHING PERSONAL Benchmarks, AND THEN "GRADUALLY" IMPROVING ON THEM. THE MAIN GOAL IS TO COMBINE AND CONVERT OUR EVERYDAY ACTIVITIES INTO BENEFICIAL AND USEFUL MOVEMENTS. THE OVERALL MISSION IS TO INCORPORATE AND TO RESTRUCTURE OUR EVERYDAY ACTIVITIES. EVERYONE SHOULD GET THE APPROVAL OF THEIR FAMILY DOCTOR BEFORE STARTING ANY EXERCISE PROGRAM. WE HIGHLY RECOMMEND "THOROUGHLY EVALUATING" ANY AND ALL TYPE OF MOVEMENTS BEFORE ATTEMPTING TO DO THEM. (1) JUST BECAUSE WE WERE ABLE TO DO SOMETHING IN THE PAST, DOES NOT MEAN WE CAN STILL DO IT TODAY. (2) IT IS IMPORTANT TO CREATE, ESTABLISH AND UNDERSTAND WHAT OUR PERSONAL "RISK STRATIFICATION" IS FROM A HIGHLY INFORMED PROFESSIONAL MEDICAL PERSPECTIVE. WHAT WE ARE CREATING IS A NEW AND INNOVATIVE WAY OF CONDUCTING OUR LIVES. (3) EVERY PARTICIPANT CAN TAKE FULL AND PERSONAL RESPONSIBILITY FOR THEIR OWN SAFETY AND SUCCESS. THESE ARE THE "THREE PILLARS" OF THIS PROGRAM. THE GREATEST BENEFIT OF FOLLOWING THIS PROGRAM IS THAT WE ARE ABLE TO CUSTOMIZE IT OURSELVES! THIS ALLOWS US TO DISCOVER, EVALUATE AND ESTABLISH OUR OWN LEVELS OF FITNESS WHILE UNDER THE WATCHFUL EYES OF BOTH FRIENDS AND PROFESSIONALS WHO WE TRUST.
TO REVIVE IS TO MAKE ALIVE
Its revival time. Spiritual religious revivals are periods of intense renewal and enthusiasm within a community of faith that are characterized by self-examination and an increased devotion to fundamental beliefs. The Bodily revival we propose, has both natural and spiritual components. Everything amplifies with age. This is geriatrics, a branch of medicine that specializes in the care of older adults. The field aims to promote health by preventing, diagnosing, and treating diseases in older adults. Gerontology is the broader study of aging, encompassing biological, psychological, and social aspects of aging.
Older adults often have multiple chronic conditions that require more medical care than younger individuals. unique needs are met. There is no specific age at which a person should begin receiving geriatric care; rather, it is based on individual health needs and circumstances.
Whether we're dealing with a condition that occurred gradually over time or suddenly presented itself, addressing it requires an understand of the underlying causes.
There's a very important aspect of practicing "Activercise." Many times, we just won't feel up to it. Until "activercise" becomes a stable "staple" (adjective) of regular rituals and routines, the "runners high" that we are expecting to reach will not come. As our bodies age it is important to allow them more time to transition from sleeping to resting to warming up to moving. Some of the feelings we'll be experiencing will give us a sense that we don't even feel up to going through the motions. We should pay attention and hear what they're saying but not necessarily listen to them. Most of the time once we get up and star moving around somehow, we begin gradually feeling better and better. Our positioning and posture play a significant role in sending signals to our brains that we have to properly interpret. Even if we're not feeling like it, practice getting up on schedule and going through the motions even if not fully executing them all. If we don't feel better within ten (10) minutes, we can always go back to relaxing.
Older adults often have multiple chronic conditions that require more medical care than younger individuals. unique needs are met. There is no specific age at which a person should begin receiving geriatric care; rather, it is based on individual health needs and circumstances.
Whether we're dealing with a condition that occurred gradually over time or suddenly presented itself, addressing it requires an understand of the underlying causes.
There's a very important aspect of practicing "Activercise." Many times, we just won't feel up to it. Until "activercise" becomes a stable "staple" (adjective) of regular rituals and routines, the "runners high" that we are expecting to reach will not come. As our bodies age it is important to allow them more time to transition from sleeping to resting to warming up to moving. Some of the feelings we'll be experiencing will give us a sense that we don't even feel up to going through the motions. We should pay attention and hear what they're saying but not necessarily listen to them. Most of the time once we get up and star moving around somehow, we begin gradually feeling better and better. Our positioning and posture play a significant role in sending signals to our brains that we have to properly interpret. Even if we're not feeling like it, practice getting up on schedule and going through the motions even if not fully executing them all. If we don't feel better within ten (10) minutes, we can always go back to relaxing.
Our techniques begin when we awaken and continue at all times even while we sleep. This is an all day practice that starts in our heads while we're still in the bed. Bed-stretching sets the stage for each act throughout the day and we conclude with bed-stretching before we fall asleep. Notice how often both cats and dogs get a stretch in whenever they move to or from a sedentary position. This will be our new routine! Whenever we move we will systematically stretch into that movement. Sometimes it will be a slow strategic stretch. At other times it will occur as a spontaneous, unexpected interruption in an ongoing activity. Any undertaking from writing to watching television can become a part of this regime that ultimately forms this new ritual. As we can see, it is more of a lifestyle that includes imagined and real exercises in its routines, regimes and rituals. The bed is just one of the places where we initiate and exercise these techniques. We will re-familiarizing ourselves with "the floor" as a motivator. As we age, many of our tasks become limited. The big muscles in our thighs tend to lose their strength because we spend so much time sitting down! But "the floor" is our friend; it supports us wherever we go. A closer relationship with "the floor" is never a bad thing as long as we don't get trapped in or on it. Many of us fear getting too close with "the floor" because once we get down there we can't get back up again! This is about turning obstacles into useful objects and tasks into training tools. We will practice taking advantage of anything to enhance our mobility. This is the "art" we are practicing. The bathroom, breakfast table, the car, office and market places count too. By taking advantage of our every day tasks and movements we can expand and flourish in every aspect of life's expressions. Public enemy number one will be our feelings. These seemingly far-fetched activities and exercises are not randomly thrown together, they are systemically combined to foster good physical, emotional and spiritual feelings. This program is about "Feeling Good and "Stayin Alive!" However, before we can specifically describe "feeling good" we should define "feelings" in general. Our physical, mental and emotional feelings can be either friends and foes. If we don't interpret these feelings at a higher sophisticated level of understanding while reeducating our brains to evolve to a higher standard of interpretation, our own feelings may fool us. It is unrealistic to expect anyone to always "FEEL" like doing anything. When it comes to some activities this becomes even more evident. It is important to ALWAYS distinguish the difference between discomfort, aches, pain and strain. Discomfort usually occurs when we operate outside of our normal comfort zones. Aches are generally defined as the prolonged effect of engaging in or with something capable of producing pain. Pain is a measurable level of suffering endured. Suffering is what we do with "pain" in our minds. Straining results from the effort required not being equal to the task or a misapplication of that effort.
MORE TO COME STILL
Dancing and skipping or stepping over a jump rope are two of the best ways to easily execute moving and breathing routines.
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AGING IS NOT A DISEASE BUT THERE ARE DISEASES ASSOCIATED WITH IT
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The average person's day can consist of 7.7 hours sleeping, 10.4 hours sitting, 3.1 hours standing, 1.5 hours doing light physical activity, and 1.3 hours doing moderate-to-vigorous physical activity.
WHO THIS IS FOR, WHO THIS APPLIES TO, AND WHAT TO EXPECT.
PETS PLANTS AND PARTNERS
Don't go it alone. Even a goldfish needs us to stick to a daily schedule feeding it.
WE CAN TEACH OLD DOGS NEW TRICKS IF WE'RE PATIENT & THE DOG IS WILLING
Minding our P's and Q's. Pets and plants provide a platform of energy and expression. Taking care of and supporting the general maintenance and welfare of something else provides purpose and impetus. To be important we must be involved. Responsibility beats disability hands down! The goal and objective of all of our movement are for comfort and relief. They may be somewhat uncomfortable as we begin them but they should offer a feeling and/or sense of consolation at their conclusion. The old adage of "no pain, no gain" is a proverb used since the 1980s. It is an exercise motto that promises greater value rewards for the price of hard and even painful work. That does not apply here!
This step is heavily dependent upon each individuals faith, fitness and understanding of their own health and medical status.
LIMITING AND ELIMINATING UNNECESSARY MEDICATIONS
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Author
Joseph W. Brown has been a small business owner, in the technology industry, for over 40 years. He operates as an ITA. An Integrated Technologies Aggregator practices the art of first assembling, next correlating and then finally corroborating various facts from distinct disciplines. Once this is completed, an "ITA" illustrates how these different fields of study are connected. It culminates in presenting inconclusive but irrefutable evidence of the relationships between biological, chemical, electrical, environmental, monetary, physical, psychological, social and SPIRITUAL principles. He strives to present evidence in a cohesive, practical & simplistic manner. Joseph is an unconventional and unique speaker & writer. He describes himself as a natural man with the sensitivity of a spiritual maven. He is an apologist and spiritual scientist. Joseph insists that we "find" motivation from within by getting inspiration from without. He endeavors to provide that inspiration through applying various Bible based principles. As the author & founder of The Magnetic Model, Rapid Retail Systems & NitchTechnologies.com. Mr. Brown is available to speak to groups of all sizes. (small & large) He will only speak on a "Subject." He relies on the principle of "shedding light" to empower individuals to address their own particular "Situations." These are the tools to create "Solutions." To schedule a session contact him by comments, [email protected] or call/text 617-764-2193.
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