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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