Ideal Exercise & Rest

 

Exercise

1. Light exercise preffered. Basically the Pranayam – exercise for mind & soul & Yoga – exercise for body.

1. Pranayams means to control the ‘ pran’, i.e to breath deep as much possible. Our life is not depending upon our age, not depend upon our blood, not on stamina & muscle power. It only depends upon our breath. When a person dies, every says that ” remembered you till his last breath.” The longer we breath, longer will be the age, and by God! a good and healthy life. Our breaths are shorted due to overeating, tension, pollution, etc. reasons. So we have to control our breath first to save us from diseases

1. Yogasans then comes into existence. When we have made practice to control our breathing, we can easily do yoga, as yoga always depend upon the scientific breathing and intension breathing. We have heard about “Bhisma” who had gift of “Icchha-Mrityu”. It is not only but the control of the breaths.

1. After all these comes meditation. Meditation is only a concentration. The concentration comes through regular practice of pranayam and yoga. It gives spiritual health to person.

1. Walking is also an exercise. Walking as much as possible. Take brisk walk. Do not do over exertion. But don’t fear from tiredness. Every one suffers when we are not properly tired. Work does not make man ill. Always be busy.

Resting

1. Resting should be scientific.

1. Take rest after exercises with Shavasan.

1. Do not hurry in any work. That is also a resting procedure.

1. After Lunch, take rest for 10 minutes in Vajrasan, 15 minutes in lying down in left side & then 15 minutes in right side. After that one can lie down straight for 10 minutes with giving eye a smoothening rose water 2 drops in each eye.

1. After dinner walk for half an hour (easy walk) and then do meditation for 15 minutes on the bed & then go to sleep.

1. Give rest to your digestive system too. D one fast in every week. Take one time food once a week and at the time of eating do not over-eat. We do injustice with our body by over-eating. Under eating makes man fit, whereas over-eating makes us ill. Have a minimum 6-hour gap between two eating. Eat ½ of hunger. Have a place for ¼ ^th part air & ¼ ^th part water in stomach.

1. Give rest to your mouth once in a week by ‘Maunvrata’.

1. Give rest to your eyes once a day by palming.

Ideal Diet

Cereals	200 gm.	Protein	66 gm.
Pulses	70 gm.	Fat	50 gm.
Leafy vegetables	100 gm.	Carbohydrate	430 gm.
Vegetables	80 gm.	Calorie	430 IU
Fruit	57 gm.	Calcium	0.8 gm.
Milk	170 gm.	Phosphorus	1.4 gm.
Oil	28 gm.	Iron	40 mg.
		Vitamin A	960 mg.
		Vitamin B	1.8 mg.
		Vitamin C	200 mg.

Total Calorie Needed

Woman – 1400

Man – 1800

Ideal Weight (In Kgs.) Of Indian Male & Female After The Age Of 25

	Male Weight			Female Weight
Height (Cm.)	Small Frame	Medium Frame	Large Frame	Small Frame	Medium frame	Large Frame
147				42.5 – 45.3	44.9 – 48.2	47.8 – 51.9
150				42.9 – 46.1	45.7 – 49.0	48.6 – 52.7
152	45.4 – 48.4	49.4 – 53.0	52.0 – 56.2	43.7 – 47.0	46.5 – 49.8	49.4 – 53.5
155	47.0 – 51.0	50.5 – 54.3	53.5 – 58.0	44.9 – 48.2	47.8 – 51.0	50.6 – 53.5
157	48.6 – 52.0	51.9 – 55.6	54.3 – 58.8	46.1 – 49.4	49.0 – 52.3	51.9 – 56.3
160	49.8 – 53.9	53.0 – 57.0	56.9 – 60.9	47.4 – 51.0	50.6 – 53.9	53.5 – 58.0
163	51.4 – 55.6	54.3 – 58.8	57.6 – 62.5	48.6 – 52.3	51.9 – 55.1	54.3 – 59.2
165	52.7 – 56.8	55.9 – 60.0	59.2 – 64.1	50.2 – 53.9	53.1 – 57.2	56.3 – 61.2
168	54.3 – 57.4	57.6 – 61.6	60.9 – 66.1	51.4 – 55.5	54.3 – 58.8	58.0 – 62.9
170	55.6 – 60.0	59.2 – 63.7	62.5 – 67.8
173	57.2 – 61.6	60.9 – 65.3	64.1 – 69.4
175	58.8 – 63.3	62.5 – 67.0	65.7 – 71.4
178	60.4 – 65.0	64.1 – 68.6	67.4 – 73.5
180	62.0 – 67.0	65.7 – 70.6	69.0 – 75.5
183	63.6 – 68.6	67.4 – 72.2	70.7 – 77.2

Ideal Weight Formulas:

For Male

Height in cm. X 0.358 = Weight in Kg.

Or

Height in inch = Weight in Kg.

For Female

Height in cm. X 0.313 = Weight in kg.

Or

Height in inch – 10 = Weight in Kg.

Body Mass Index (BMI)

Weight of a person in Kg./ Height of a person in Meter = BMI, < 25 (Normal Weight)

If BMI is 25 – 27 (Overweight)

If BMI > 27 (Obesity)

Note:

1 cm. = 0.4 inch

1 inch = 2.54 cm.

1 meter = 39 inches

1 pound = 0.45 kg.

1 kg. = 2.2 pound

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