Thank you Mr Sekar for the responseGopalakrishnan
On Tuesday, 21 November, 2023 at 08:26:57 am IST, 'N Sekar' via KeralaIyers
<[email protected]> wrote:
Thanks.
In addition to what you have stated, if you see some of our religious practices
these are ingrained in them.
Thoppukaranam to Vinayakar - where squatting is done.
Circumbulating the temple prakarams - walking including turning around several
times
Climbing the mountains or the steps
Pilgrimages which involved walking, climbing etc.
Fasting at regular intervals to develop mind control so craving is overcome
In ADDITION to worship, our religion Included in these practices physical
exercises also without explicitly stating them.
N Sekar
Sent from Yahoo Mail on Android
On Mon, Nov 20, 2023 at 10:43 PM, 'venkat giri' via
KeralaIyers<[email protected]> wrote:
RespectedSir/s,
CULTURAL QA 11-2023-20
Q1: Why Your Flexibility Declines With Age,and What to Do About It?
A1:COLLAGEN is the primarybuilding block of our body's skin, muscles, bones,
tendons and ligaments, andother connective tissues. It's also found in our
organs, blood vessels andintestinal lining. Proteins are made from amino acids.
The main amino acids that make collagen are proline, glycineand hydroxyproline.
Collagen is a proteinresponsible for healthy joints and
skin elasticity, or stretchiness. It's in ourbones, muscles, and blood,
comprising three-quarters of our skin and a third ofthe protein in our body.
Aswe age, our existing collagen breaks down, and it gets harder for our body
toproduce more.
Our collagenlevels begin a slow decline from the age of 25, causing bone,
muscle, tendonsand cartilage to become less flexible over time. As we age, our
bones tend to diminish in size and densitiesmaking us become frailer.
· Blueberries, raspberries,strawberries or blackberries. They're all a
great way to add vitamin C to ourdiet, a nutrient that helps our body build
collagen.
· BROCCOLI…Anothertasty, easy way to add vitamin C to our diet is Broccoli.
A cup of cooked orraw broccoli delivers about a full day's dose of vitamin C,
which plays anessential role in building collagen
As our bodies get older we lose a smallamount of
flexibility as a result of the normal ageing processes. This can happen for
several reasons including aloss of water in our tissues and spine, increased
stiffness in our joints and aloss of elasticity throughout the muscle tendons
and surrounding tissue.
The first steptoward preventing a loss of flexibility is to keep
active! Several problems mayresult from decreased flexibility: 1.Slower walking
speed,
2.Shorter steps while walking
3. Back pain and increased risk of falls.
There is evidence to suggest that astretching program for the front hip
muscles can improve walking speed and steplength. This will result in improved
walking function and offer greatercontrol, which will decrease risk of falls
due to a lack of balance.
Step length is alsovery important in decreasing the risk of falling. The
more distance between thelegs while walking (i.e., longer step), the greater
balance one can achieve.Therefore, it is important to improve the ability of
our legs to take longersteps by maintaining flexibility in the muscles of our
legs.
Exercising with others oftenincreases one’s enjoyment of
activity and provides motivation to stay active.In addition to decreasing the
loss of flexibility, regular physical activity offersmany other benefits for
our general health,including decreased risk of heart disease and physical
disabilities.
A daily 10-minute workout thatincorporates a wide variety of
stretching exercises; is enough to improve jointflexibility and function. Some
exercises that have been proven to be supereffective in this regard include
1.Squats with rotations
2.Pelvic tilts, and lunges
toname a few. These do notrequire any equipment.
Q2: What is the AverageMiles a Person Can Walk per Day?
A2: Walking is a form of low impact, moderate intensityexercise that has a
range of health benefits and few risks. As a result, the CDC(Centres for
Disease Control and Prevention) recommend that most adults aim for10,000 steps
per day. For most people, this is the equivalent of about 8 kilometres,or 5
miles.
While our body ismade for walking, the distance one can achieve at an
average walking pace of3.1 miles per hour depends on whether one has been
trained for it or not. Steadily building mileage withtraining; allows one to
walk long distanceswith less risk of injury.
Regards
V.Sridharan
Trichy
On Monday, 20 November, 2023 at 10:41:46 pm IST, 'N Sekar' via KeralaIyers
<[email protected]> wrote:
Thanks.
Although one has a general idea about these, still to read the detailed
answers, particularly for Q 1, was useful.
N Sekar
Sent from Yahoo Mail on Android
On Mon, Nov 20, 2023 at 6:34 PM, 'gopala krishnan' via
KeralaIyers<[email protected]> wrote:
CULTURALQA 11-2023-20
The two QA BELOW are from yahoo opening page on 20-11-2023.
Q1 WhyYour Flexibility Declines With Age, and What to Do About It
A1 ByAlyssa Hui Nov 14, 2023
My note- Lengthy but very informative answer. Read atleisure time.
If you're struggling to touch your toes or reach thetop kitchen shelf, it's
time to focus on flexibility.
In This Article
What Is Flexibility, Why It Matters, Why It Worsens With Age, 4 Ways
to Help
Being flexiblemeans more than just being able to touch your toes or do a split.
It also means being able tomove your body and complete daily tasks like tying
your shoelaces, getting outof bed and carrying groceries without discomfort,
pain or restrictions.
However, as we age, we lose a small amount of ourflexibility. Andexperts agree
that increases our risk of injury, hinders our ability to performdaily
activities with ease and may add to a decline in overall quality of life.
But what causes changes in flexibility as we age, andare there things we can do
to preserve and improve it? Here'swhat you need to know, according to experts.
What IsFlexibility
Flexibility,according to the American College of Sports Medicine, refers to the
ability ofsoft tissues (such as muscles, ligaments and tendons) to move and
stretchseamlessly throughout a complete range of motion. Ideally you can do all
this without causing pain orrestrictions, Kemly Philip, MD, PhD, a physical
medicine and rehabilitationphysician with UTHealth Houston and Memorial
Hermann, tells LIVESTRONG.com.
"This means that soft tissues, such as a muscle,can stretch and contract
freely, like a new rubber band out of thepackaging," Dr. Philip says. Simply
put, flexibility is how far you can move muscles and joints inany given
direction.
However,multiple factors can impact your flexibility, according to Tyler
Detmer, PT, DPT, an orthopedicphysical therapist at Washington University in
St. Louis. Muscle length, neuromuscular control factors (how well your
braincontrols your muscles), individual anatomy and unique body structure and
howdifferent body tissues work together are just a few. Age, gender,
activitylevel or injury might also come into play.
"When most people think of flexibility, theythink of being able to stretch to
the ground with their hands or pulling theirarms behind their torso. To be
flexible means far more than this and can have asignificant impact on
functionality throughout our daily lives," Detmersays.
Flexibility vs.Mobility
According to Dr.Philip, while flexibility is about how well a muscle can
stretch, mobility refers to how well a jointcan move through its full range of
motion. You might have flexiblehamstrings, but it's good joint mobility that
lets you touch your toes, climbstairs, or get up from a chair without any
trouble.
Detmer adds thatmobility involves your ability to actively control your body or
joint withinyour full range of motion. The key difference between flexibility
and mobility is the "activecontrol of the body."
While you might be flexible through a certainmovement, like during a passive
stretch (where you stay in one position for aset time), you may still struggle
to perform the same movement on your own.
"One commonexample of this would be when someone is having their hamstring
stretched whenthey are lying on their back," he says. "After stretching for
severalminutes, they'll see a short-term improvement in their flexibility,
which mayallow them to bend down to tie their shoes or pick up objects up off
the floor.
On the other hand, mobility would be the individual's ability to perform
thesemovements at all times, regardless of when they are stretched.
In general, flexibility is about how stretchy yourmuscles and soft tissues are,
while mobility is about how well your joints movewhen you’re active. Both are
crucial for your overall physical health andperformance.
Why FlexibilityMatters
Maintaining flexibility, particularly as we age, is acritical aspect of overall
physical health and wellbeing, Detmer says. By allowing your joints tomove more
freely and your muscles to stretch further, good flexibility makeseveryday
activities and tasks, like turning one's head while driving, bendingdown to tie
shoelaces, carrying groceries, or reaching for items, easier.
Dr. Philip points out that inadequate flexibility canlead to poor mobility,
which, over time, can increase the risk of developingchronic musculoskeletal or
spine-related pain.
"These functional limitations can restrictindependence with activities that
ultimately provide meaning, such as gardening or cooking, and can evenbe
associated with the development of mood disorders such as anxiety
ordepression," Dr. Philip adds.
Flexibility alsoplays a critical role in injury prevention, Dr. Philip says.
When your body can movewithin its natural range, it's better equipped to handle
sudden movements orstressors without strain or damage. If your shoulder is not
able to go throughthe full range of lifting your arm overhead, attempting to
stow a carry-on on aflight puts you at a greater risk of injury or muscle
strain.
One of the more common injuries resulting from poorflexibility is lower back
pain, Detmer says, often caused by stiff leg musclesthat pull the lower back
into abnormal positions during movement.
While a consistent flexibility program isn't going to"100 percent prevent pain
and reduce injury risk, it can significantlyreduce the likelihood and severity
of pain and problems with our functionalactivities," he says.
Why Flexibility Worsens With Age
One primary factor why flexibility tends to declinewith age is because of the
reduction in physical activity, particularlyexercises that focus on stretching
and strengthening, Dr. Philip says.
Changes in our lifestyle and habits, oftenaccompanied by age-related medical
conditions, can lead to a more sedentarylifestyle. This lack of physical
activity can promote muscle shortening,resulting in decreased flexibility and
limitations in joint range of motion ormobility, she adds.
Malachy McHugh, PhD, director of research at NISMAT,Manhattan Eye, Ear and
Throat Hospital, tells LIVESTRONG.com that aging itself also has a direct
impact on muscle and joint structures.
As we get older, we lose muscle mass and get weaker.As part of this process,
McHugh explains, our muscles become shorter, andhaving shorter muscles
decreases our functional range of motion.
"So, as we get older and move less, we will losemuscle mass and motion. The
available motion in a joint or series of joints will change basedon the demands
placed on them," McHugh says. "Add to that the loss ofmuscle mass that is
inevitable with aging, and you have difficulty reachingdown to tie your
shoelaces or to cut your toenails."
Other factors that can affect flexibility as we ageare changes to the muscle
and joint structure itself due to inflammatoryconditions like arthritis, Dr.
Philip adds. "These structural orinflammatory changes can affect the ability of
muscles to passivelystretch."
4 Ways to Preserveand Improve Flexibility As You Age
There are things you can do to maintain or improveflexibility in your later
years, Detmer says.
"The more often we move ourjoints through their range of motion, the better we
can maintain ourflexibility and mobility," Detmer adds. "It takes consistencyto
create these changes in flexibility, but just because we are older does
notprevent us from improving."
It's important to remember that promoting flexibilityand mobility as we age
will look different for every individual depending ontheir impairments or
medical conditions, Dr. Philip says.
"You can be proactive by reaching out to aphysical medicine and rehabilitation
specialist or your primary care physicianto oversee a focused physical therapy
program," she adds. "Thisphysiatrist-led approach can enable older individuals
to maintain theirflexibility, mobility and overall functional independence and
physicalwellbeing."
Here are thehabits that experts recommend you do consistently to preserve and
improveflexibility as you age.
1. StretchRegularly
One thing that people can do to preserve and improvetheir flexibility is to
stretch regularly for a few minutes a day, especiallyat the start and end of an
exercise program, Dr. Philip says. Keep in mind thatimproving flexibility does
not happen overnight — it's the result of regularand consistent stretching over
time.
The two mostcommon types of stretching she recommends that have been proven to
be effectiveat increasing flexibility are static stretching and dynamic
stretching. Static stretching involvesstretches that you hold in place, while
dynamic stretching is an activemovement where joints and muscles go through a
full range of motion.
"Static stretching, or holding a position for a certain amount of time,should
be followed by dynamic stretching, where joints go through their rangeof motion
in repetition," Dr. Philip says. "This can includeexercises such as head rolls,
leg swings, hip circles or lunges."
Detmer adds there are other exercises that you canfocus on that will target
flexibility, function, and movement:
Half-kneeling ankle dorsiflexion stretch
Half-kneeling thoracic rotation windmills
Standing toe touches
Assisted standing cervical flexion and extension
"This is not an exclusive list and needs to bedone appropriately, it should not
be painful," he adds. "Start offeasy and through a comfortable range of motion
and try and move further andfurther as your body allows with improvements over
the course of weeks andmonths."
If you notice any issues with movements or exercises,reach out to your medical
provider or physical therapist for individualguidance.
2. Avoid Sittingfor Long Periods
Another way topreserve flexibility is to avoid sitting for too long. When you
sitfor several hours, your muscles, particularly those in the lower back, hips
andlegs, are in a shortened position.
When prolonged muscle shortening occurs, it can leadto a loss of flexibility
and therefore limitations in mobility and an increasedrisk of muscle imbalances
and discomfort, Dr. Philip says.
Sitting for long periods can also lead to earlymuscle fatigue, weakened core
stabilizers and tightening of the hip flexors,according to Yale Medicine, which
can increase the stress on your lower backand reduce spine flexibility.
Make an effort to include shortbreaks from sitting in your daily routine by
standing up, stretching, going ona walk, parking farther away or opting to take
the stairs. These small butfrequent activities can help counteract some of the
negative effects ofprolonged sitting.
3. Strength Train
If you're trying to improve your flexibility, it'simportant to stay physically
active and incorporate some strength trainingexercises in your routine, Dr.
Philip says. Moving and strength training in general helps build andmaintain
muscle mass because it encourages a full range of motion in the joints.This can
help preventstiffness and ensure that your muscles and tissues remain supple
and flexible.
You can increase the stability and strength of yourjoints by doing these
strength exercises a few times a week to stimulate muscleand bone growth:
Squats Wallpush-ups Calf raises Lunges
Dr. Philip also suggests incorporating balance movementslike standing on one
foot or heel, integrating daily walks, engaging in danceor swimming or marching
in place during a brief commercial break.
All of these activities can contribute to buildingendurance, enhancing mobility
and promoting overall motion. And remember:Maintaining "consistency and pacing
yourself is key," she says.
4. Foam Roll
The last thingthat experts recommend to preserve and boost flexibility as you
age is foamrolling, which is a myofascial release technique. Foam rolling can
also be used to alleviate muscletightness, soreness and inflammation,
especially if it's associated with injuryor exercise, and it can help improve
your range of motion, Dr. Philip says.
"A foamroller can assist with stretching, increase blood flow, and loosen tight
musclegroups, directly improving flexibility," she adds.
It's important to note that while foam rolling can bea valuable tool for
increasing flexibility, it should be used in conjunctionwith other flexibility
exercises and practices.
Q2 Whatis the Average Miles a Person Can Walk Per Day?
A2 By… UpdatedJul 8, 2019 The averagenumber of miles a person can walk a
day depends on the person.
Want to know how many miles you can log on dailywalks? The average miles walked
per day really depend on the individual. Anaverage means the person will have
the ability to walk this distance every daywithout pushing too hard.
Everyone IsDifferent
The number of miles should be based on capabilityfrom the perspective of
consistency to ensure the distance is possible as adaily average. Forexample,
walking 18 miles in a single day while requiring a full week ofrecovery is not
a basis for an average number. Age, stride length,endurance level, past
injuries and numerous other factors also influence theaverage number of miles
an individual can comfortably walk each day.
Best Walkers inthe World
The line between walking and running is verydistinct, and that reality places a
cap on the maximum distance a person canwalk in a single day. A runner can
increase the pace significantly, and ultra-marathon competitions
showcaseindividuals completing the incredible 100-mile distance in 12 hours,
orhalf a day. Very few walkers will reach that mark in less than 24 hours, and
completing thatdistance as a daily average is simply out of the question.A
select fewcompetitive speed walkers can cover a mile at incredible speeds.
British Olympicspeed walker Tom Bosworth set the world record mile at 5:31.08,
which is incredible— but clearly does not represent the average person. Even
this Olympic championcannot walk that pace consistently across a number of
miles. His own pace wouldgradually decrease, creating an average distance that
is greater and fasterthan most individuals but still less than the pace set by
the first mile.
Consistency IsKey
The most capablewalkers in the world in terms of distance are the people who
walk every day.This is not necessarily related to sports or fitness purposes
either — many peopledo not own vehicles, and walking is a primary mode of
transportation.
Compiled and posted byR. Gopala Krishnan, 80, on 20-11-2023.
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