12. Bench Exercise: This is the
last exercise. Place a stool next to any heavy object like a bed or sofa. Sit
on the stool with toes of your feet hooked under the heavy object. (Wear supplies or
shoes for this exercise to protect your toes from hurting against the edges of the
a) For the
first part of this exercise, hold the sides of the stool an try to recline backwards as
far as your back muscles will allow you to go. Then come back to the original
position and repeat the sequence ten times. Your should ultimately aim to bend all
the way backwards to almost touch the floor with your head.
b) For the second
part of the exercise, recline backwards as far as your back muscles will allow you to go.
Hold this reclined position and twist your upper body from side to side twenty
times. Your ultimate aim is to perform this exercise in a position horizontal to the
ground, with your arms stretched out to the sides while doing the twisting motion of the
upper body twenty times.
13. These exercises appear
to be lengthy, but that is not so. they just take 10 minutes. The basic idea
being, to improve the efficiency without increasing or decreasing the count for each
14. If you have never exercised
before, start exercising now without worrying about how terribly out of condition you are.
But remember, keep the count constant, to stay within the 10 minutes time frame.
Quality will automatically improve with time and effort.
15. Someone has said, "
you're what you eat". So, in addition to the above exercises you should also
start becoming conscious of your eating habits.. Concentrate on fresh fruit,
vegetable, whole grains and prefer fish to meat, and remember.
- Never eat when 'not hungry'.
- Eat smaller quantities, but
sufficient to satisfy your appetite.
- Stop eating the moment you feel
- Dieting often adds stress to life
and makes people miserable. Food should be a pleasure rather than source of anxiety.
- The greater the variety in diet.
The greater the likelihood of attaining a good balance.
- Reduce the amount of added salt
to your food.
- Cut down on added sugar.
- Cigarettes, alcohol and coffee
all diminish the levels of practically every vitamin group. So void these as far as
16. Wish you the best in
Wg / Cdr. Khalid Razak