Some Thoughts on

HEALTH & FITNESS

by
Gudrun Dreher

HEALTH
The word HEALTH is etymologically
connected to WHOLE and HOLY
-> when you are healthy you are:
whole
fulfilled
connected/ interconnected
aware of the larger whole
happy

Levels of Health include:

Physical
Emotional
Spiritual
Intellectual/Mental
Social
Environmental
Global

Physical Health
Absence of Disease
Plenty of Exercise
Proper Nutrition
Enough Sleep Every Day
Regular Periods of Relaxation
Absence of Abuse of Body:
Violence, Drugs
Safe Sexual Life

Emotional Health:
< Consciousness
Being Happy
Managing Stress
Accepting Oneself (body, feelings thoughts)
Accepting What Cant Be Changed &
Making the Most of It
Changing for the Better What CAN be
CHANGED -> Making a Difference

Spiritual Health
Understanding Yourself as Part of a Whole:
e.g. Family, Community, Universe
-> I.e. Belonging to a Meaningful System
Having Found a Meaning in Life =
Knowing Your Lifes Purpose
* Who am I?
* What do I want?
* What am I here for?

Intellectual/ Mental Health:

Learning New Things Throughout Your
Life
Having Something that Keeps You
Excited and Enthusiastic
Being Creative in All Areas:
Movement, Music, Art, Poetry, Living,
etc

Social Health:
Having Family and/ or Friends
Having Some Kind of Social Support
System
Feeling Part of a Community
Connecting to Other Humans and/or
Animals

Environmental Health:
Feeling Connected to the Universe
Being Aware of the Interconnectedness
of All Life
Examples:
* Rivers as Bloodstreams
* Trees as Lungs

Global Health:
Peace and Peace Consciousness
Respect for the Other
Compassion
Harmony
Awareness of the Interconnectedness
of Nations and Economic System
Awareness of the Effects of Small
Actions on a Global Scale

FITNESS
-> Components of Fitness
Cardio-Vascular Fitness
-> Aerobic Exercise
Muscular Endurance
-> Strength Training
Flexibility
-> Stretching
In Addition:
Skill-Related Fitness
-> Balance, Coordination, etc.

How Often Should You

Exercise for the Full Benefits?
Cardio:
at least 3-5 x per week
at least 30-60 minutes per session
Strength:
3 x per week all body parts
(Lower Body, Upper Body, Abs)
or:
more often if you alternate body parts
Flexibility:
Every Day!

Every Exercise Routine

Should Consist of the Following Parts:

Warm-Up
Work-Out
Cool-Down & Stretching

Example of a Strength Work Out

Warm-Up
-> Make sure you warm up the
Muscles you will use!
Lower Body:
* Squats
* Lunges
* Leg-Press (= Little Bridge)
* Rear Leg Lift (from kneeling)
* Outer-Thigh Leg Lift
(Dog at Tree)
* Calf Raises (Go Up On Toes)
* Toe Raises (Lift Toes Up)

Upper Body:
* Push-Ups
* Plank
* Side Plank
Core:
* Sit-Ups
* Bicycle
* Back Extension (= Cobra without
Using Hands)
* Balancing Cat
Cool-Down & Stretching:
-> Make sure you stretch the muscles
you have worked!

Benefits of Exercise:

Better Health
Better Posture & Balance
Better Self-Esteem
Better Emotional State (Hormones)
Lower Injury Risk (Falling, Agility)
Better Weight Management
Stronger Muscles & More Muscles
Stronger Bones (no osteoarthritis)
Less Stress