Fwd: [iyer123] Re: [KeralaIyers] CULTURAL QA 11-2023-20

Rajaram Krishnamurthy Mon, 20 Nov 2023 21:49:52 -0800

Even if face is turned otherwise ,a good one to read  KR IRS 21 11 23

---------- Forwarded message ---------
From: 'venkat giri' via iyer123 <[email protected]>
Date: Tue, 21 Nov 2023 at 11:04
Subject: [iyer123] Re: [KeralaIyers] CULTURAL QA 11-2023-20
To: 'N Sekar' via KeralaIyers <[email protected]>, Iyer <
[email protected]>, Gopala Krishnan <[email protected]>,
[email protected] <[email protected]>

*Respected Sir/s,*

*“Spirituality”* is a connection
to something larger than oneself that gives life a meaning. “Religion”
refers to beliefs and practices shared in a community.

Our regular religious practice lessens depression, promotes*
self-esteem*, and *builds familial and marital happiness. *Religious
worship also increases *longevity*, improves an individual's chances of
recovering from illness, and lessens the incidence of many diseases.

Good mental health is highly correlated to religious participation. An
increase in religious practice was associated with having greater hope and
a greater sense of purpose in life.

Theologists, scientists and thought leaders have attempted for centuries to
understand the impact that religion can have on human beings; both mentally
and physically. And it is commonly accepted around that world that religion
and spirituality are among the most important of cultural factors – giving
structure and meaning to behaviours, value systems and experiences.

Thus, there is ample reason to believe that faith *in a
higher power**…. *is associated with health, and in a positive way.

It has been observed that *FASTING* as a “religious health asset” for a
healthier, more equitable, and sustainable society.

*Well-being is a condition of being healthy, happy, comfortable,
and free of negative emotions*. However, in modern days total well-being is
more challenging to be achieved than ever before due to intense life
pressure that leads to anxiety, stress, and even depression. Fortunately,
ancient civilizations provided humans with sophisticated medication and
healing systems, including those in India, the birthplace of Hindu (the
oldest religion in the world). A love of nature and the importance of
living a simple, natural life are the basis of Hinduism, a faith that
originated in India and is generally acknowledged to be the world’s oldest
and third largest religion. Here are five Hinduism practices to improve
your health and wellness:

1. Yoga… Yoga is derived from a Sanskrit word Yuj, which means to join or
unite. It was originated over 5,000 years ago in India and mentioned in Rig
Veda, ancient sacred texts. This ancient practice focuses *on breathing,
flexibility, and strength to boost mental and well-being.* It also consists
of a group of physical, mental, and *spiritual disciplines*.

Yoga connects both the movement and flow of the mind and body with rhythm
and breathing control. Integrating a regular yoga practice can provide
physical and mental health benefits.

2. MEDITATION: is a habitual process of training the mind and redirecting
human thoughts. *It is an old-age tradition in which the word meditation
roots from meditatum, a Latin term that means to ponder.* Similar to yoga,
the earliest written records of meditation come from Hindu traditions in
India, from around 1500 BCE. Then, the practice was adopted by neighbouring
countries and became a part of many other religions throughout the world.
It is no wonder that today we can find Buddhism meditation and Judaism
meditation in addition to Hinduism meditation.

Mental and physical stresses trigger the increasing level of *cortisol* *that
brings insomnia, anxiety, and depression. To overcome these problems,
meditation and mindfulness often use breathing, quiet contemplation, or
sustained focus on something (image, phrase, or sound) to reduce stress and
feel more calm and peaceful. *Mindfulness also helps improve compassion,
gratitude, and positive feedback that promote health.*

****Cortisol is an essential steroid hormone that affects almost every
organ and tissue in our body. It plays many important roles, including:
Regulating our body's stress response. Helping control our body's use of
fats, proteins and carbohydrates, or our metabolism.* *When used as a
medication, it is known as hydrocortisone.*

3. PRANAYAMA back to ancient India and consists of two different Sanskrit
terms, Prana and Yama. It is a practice of certain breathing techniques and
exercises to clear physical and emotional blocks in the body. By clearing
these blocks, the body can function properly while the mind becomes calmer
and clearer. Moreover, a human can control life energy and bring positive
effects to emotion by using breath power,

reducing stress, promoting better sleep.

4. OM: Om is a powerful symbol originated from Sanskrit letters and first
found in the Vedas thousand years ago. Sometimes, it is regarded as three
different sounds, A-U-M, which are the symbols of three major gods in Hindu:

A... represents Brahma as the creator

U …invokes Vishnu as the preserver

M… symbolizes Shiva as the destructor

Chanting Om regularly clears away all the pressures in the mind.

5. AYURVEDA. Is a medication system evolving in India more than 5,000 years
ago and is well-known for its extensive natural healing methods both to
cope with illness and to improve human general wellness. Moreover, it
provides therapies and remedies with various herbs, vitamins, minerals, and
protein. The principle of Ayurveda is balancing emotions, taking the right
diet, practicing yoga and pranayama are essential to achieve and maintain
health.

Regards

V.Sridharan

Trichy

On Tuesday, 21 November, 2023 at 08:56:53 am IST, 'gopala krishnan' via
KeralaIyers <[email protected]> wrote:

Thank you Mr Sekar for the response
Gopalakrishnan

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
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On Mon, Nov 20, 2023 at 10:43 PM, 'venkat giri' via KeralaIyers
<[email protected]> wrote:

*Respected Sir/s,*

CULTURAL QA 11-2023-20

Q1: Why Your Flexibility Declines With Age, and What to Do About It?

A1*:* *COLLAGEN **i**s the primary building block of our body's skin,
muscles, bones, tendons and ligaments, and other connective tissues. It's
also found in our organs, blood vessels and intestinal lining. Proteins are
made from amino acids. The main amino acids that make collagen are proline,
glycine and hydroxyproline.*

*Collagen **is a protein responsible for healthy joints
and skin elasticity, or stretchiness. It's in our bones, muscles, and
blood, comprising three-quarters of our skin and a third of the protein in
our body.* *As we age, our existing collagen breaks down, and it gets
harder for our body to produce more.*

*Our** collagen levels begin a slow decline from the age of 25,
causing bone, muscle, tendons and cartilage to become less flexible over
time. **As we age, our **bones** tend to diminish in size and densities
making us become **frailer**.*

· *Blueberries, raspberries, strawberries or blackberries. They're all
a great way to add vitamin C to our diet, a nutrient that helps our body
build collagen.*

· *BROCCOLI**…Another tasty, easy way to add vitamin C to our diet is
Broccoli. A cup of cooked or raw broccoli delivers about a full day's dose
of vitamin C, which plays an essential role in building collagen*

As our bodies get older we lose a small amount
of flexibility as a result of the normal ageing processes. This can happen
for several reasons including a loss of water in our tissues and spine,
increased stiffness in our joints and a loss of elasticity throughout the
muscle tendons and surrounding tissue.
The first step toward preventing a loss of flexibility is to keep
active! Several problems may result 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 a stretching program for the front
hip muscles can improve walking speed and step length. This will result in
improved walking function and offer greater control, which will decrease
risk of falls due to a lack of balance.

Step length is also very important in decreasing the risk of
falling. The more distance between the legs 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 longer steps by maintaining
flexibility in the muscles of our legs.

Exercising with others often increases one’s enjoyment of
activity and provides motivation to stay active. In addition to decreasing
the loss of flexibility, regular physical activity offers *many other
benefits for our general health, including decreased risk of heart disease
and physical disabilities.*

A daily 10-minute workout that incorporates a wide variety of
stretching exercises; is enough to improve joint flexibility and function.
Some exercises that have been proven to be super effective in this regard
include

1. Squats with rotations

2. Pelvic tilts, and lunges

to name a few. These do not require any equipment.

Q2: What is the Average Miles a Person Can Walk per Day?

A2: Walking is a form of low impact, moderate intensity exercise 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 for
10,000 steps per day. For most people, this is the equivalent of about 8
kilometres, or 5 miles.

While our body is made for walking, the distance one can achieve at an
average walking pace of 3.1 miles per hour depends on whether one has been
trained for it or not. *Steadily building mileage with training; allows one
to walk long distances with 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

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On Mon, Nov 20, 2023 at 6:34 PM, 'gopala krishnan' via KeralaIyers
<[email protected]> wrote:

*CULTURAL QA 11-2023-20*

*The two QA BELOW are from yahoo opening page on 20-11-2023.*

*Q1 Why Your Flexibility Declines With Age, and What to Do About It*

*A1 By Alyssa Hui Nov 14, 2023*

*My note- Lengthy but very informative answer. Read at leisure time.*

*If you're struggling to touch your toes or reach the top 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 flexible means more than just being able to touch your toes or do a
split. It also means being able to move your body and complete daily tasks
like tying your shoelaces, getting out of bed and carrying groceries
without discomfort, pain or restrictions.*

*However, as we age, we lose a small amount of our flexibility. And experts
agree that increases our risk of injury, hinders our ability to perform
daily activities with ease and may add to a decline in overall quality of
life.*

*But what causes changes in flexibility as we age, and are there things we
can do to preserve and improve it? Here's what you need to know, according
to experts.*

*What Is Flexibility*

*Flexibility, according to the American College of Sports Medicine, refers
to the ability of soft tissues (such as muscles, ligaments and tendons) to
move and stretch seamlessly throughout a complete range of motion. Ideally
you can do all this without causing pain or restrictions, Kemly Philip, MD,
PhD, a physical medicine and rehabilitation physician 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 the packaging," Dr. Philip says.
Simply put, flexibility is how far you can move muscles and joints in any
given direction.*

*However, multiple factors can impact your flexibility, according to Tyler
Detmer, PT, DPT, an orthopedic physical therapist at Washington University
in St. Louis. Muscle length, neuromuscular control factors (how well your
brain controls your muscles), individual anatomy and unique body structure
and how different body tissues work together are just a few. Age, gender,
activity level or injury might also come into play.*

*"When most people think of flexibility, they think of being able to
stretch to the ground with their hands or pulling their arms behind their
torso. To be flexible means far more than this and can have a significant
impact on functionality throughout our daily lives," Detmer says.*

*Flexibility vs. Mobility*

*According to Dr. Philip, while flexibility is about how well a muscle can
stretch, mobility refers to how well a joint can move through its full
range of motion. You might have flexible hamstrings, but it's good joint
mobility that lets you touch your toes, climb stairs, or get up from a
chair without any trouble.*

*Detmer adds that mobility involves your ability to actively control your
body or joint within your full range of motion. The key difference between
flexibility and mobility is the "active control of the body."*

*While you might be flexible through a certain movement, like during a
passive stretch (where you stay in one position for a set time), you may
still struggle to perform the same movement on your own.*

*"One common example of this would be when someone is having their
hamstring stretched when they are lying on their back," he says. "After
stretching for several minutes, they'll see a short-term improvement in
their flexibility, which may allow 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
these movements at all times, regardless of when they are stretched.*

*In general, flexibility is about how stretchy your muscles and soft
tissues are, while mobility is about how well your joints move when you’re
active. Both are crucial for your overall physical health and performance.*

*Why Flexibility Matters*

*Maintaining flexibility, particularly as we age, is a critical aspect of
overall physical health and wellbeing, Detmer says. By allowing your joints
to move more freely and your muscles to stretch further, good flexibility
makes everyday activities and tasks, like turning one's head while driving,
bending down to tie shoelaces, carrying groceries, or reaching for items,
easier.*

*Dr. Philip points out that inadequate flexibility can lead to poor
mobility, which, over time, can increase the risk of developing chronic
musculoskeletal or spine-related pain.*

*"These functional limitations can restrict independence with activities
that ultimately provide meaning, such as gardening or cooking, and can even
be associated with the development of mood disorders such as anxiety or
depression," Dr. Philip adds.*

*Flexibility also plays a critical role in injury prevention, Dr. Philip
says. When your body can move within its natural range, it's better
equipped to handle sudden movements or stressors without strain or damage.
If your shoulder is not able to go through the full range of lifting your
arm overhead, attempting to stow a carry-on on a flight puts you at a
greater risk of injury or muscle strain.*

*One of the more common injuries resulting from poor flexibility is lower
back pain, Detmer says, often caused by stiff leg muscles that 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 significantly reduce the likelihood and
severity of pain and problems with our functional activities," he says.*

*Why Flexibility Worsens With Age*

*One primary factor why flexibility tends to decline with age is because of
the reduction in physical activity, particularly exercises that focus on
stretching and strengthening, Dr. Philip says.*

*Changes in our lifestyle and habits, often accompanied by age-related
medical conditions, can lead to a more sedentary lifestyle. This lack of
physical activity can promote muscle shortening, resulting in decreased
flexibility and limitations in joint range of motion or mobility, 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, and having shorter
muscles decreases our functional range of motion.*

*"So, as we get older and move less, we will lose muscle mass and motion.
The available motion in a joint or series of joints will change based on
the demands placed on them," McHugh says. "Add to that the loss of muscle
mass that is inevitable with aging, and you have difficulty reaching down
to tie your shoelaces or to cut your toenails."*

*Other factors that can affect flexibility as we age are changes to the
muscle and joint structure itself due to inflammatory conditions like
arthritis, Dr. Philip adds. "These structural or inflammatory changes can
affect the ability of muscles to passively stretch."*

*4 Ways to Preserve and Improve Flexibility As You Age*

*There are things you can do to maintain or improve flexibility in your
later years, Detmer says.*

* "The more often we move our joints through their range of motion, the
better we can maintain our flexibility and mobility," Detmer adds. "It
takes consistency to create these changes in flexibility, but just because
we are older does not prevent us from improving."*

*It's important to remember that promoting flexibility and mobility as we
age will look different for every individual depending on their impairments
or medical conditions, Dr. Philip says.*

*"You can be proactive by reaching out to a physical medicine and
rehabilitation specialist or your primary care physician to oversee a
focused physical therapy program," she adds. "This physiatrist-led approach
can enable older individuals to maintain their flexibility, mobility and
overall functional independence and physical wellbeing."*

*Here are the habits that experts recommend you do consistently to preserve
and improve flexibility as you age.*

*1. Stretch Regularly*

*One thing that people can do to preserve and improve their flexibility is
to stretch regularly for a few minutes a day, especially at the start and
end of an exercise program, Dr. Philip says. Keep in mind that improving
flexibility does not happen overnight — it's the result of regular and
consistent stretching over time.*

*The two most common types of stretching she recommends that have been
proven to be effective at increasing flexibility are static stretching and
dynamic stretching. Static stretching involves stretches that you hold in
place, while dynamic stretching is an active movement 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
range of motion in repetition," Dr. Philip says. "This can include
exercises such as head rolls, leg swings, hip circles or lunges."*

*Detmer adds there are other exercises that you can focus 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 be done appropriately, it
should not be painful," he adds. "Start off easy and through a comfortable
range of motion and try and move further and further as your body allows
with improvements over the course of weeks and months."*

*If you notice any issues with movements or exercises, reach out to your
medical provider or physical therapist for individual guidance.*

*2. Avoid Sitting for Long Periods*

*Another way to preserve flexibility is to avoid sitting for too long. When
you sit for several hours, your muscles, particularly those in the lower
back, hips and legs, are in a shortened position.*

*When prolonged muscle shortening occurs, it can lead to a loss of
flexibility and therefore limitations in mobility and an increased risk of
muscle imbalances and discomfort, Dr. Philip says.*

*Sitting for long periods can also lead to early muscle fatigue, weakened
core stabilizers and tightening of the hip flexors, according to Yale
Medicine, which can increase the stress on your lower back and reduce spine
flexibility.*

*Make an effort to include short breaks from sitting in your daily routine
by standing up, stretching, going on a walk, parking farther away or opting
to take the stairs. These small but frequent activities can help counteract
some of the negative effects of prolonged sitting.*

*3. Strength Train*

*If you're trying to improve your flexibility, it's important to stay
physically active and incorporate some strength training exercises in your
routine, Dr. Philip says. Moving and strength training in general helps
build and maintain muscle mass because it encourages a full range of motion
in the joints. This can help prevent stiffness and ensure that your muscles
and tissues remain supple and flexible.*

*You can increase the stability and strength of your joints by doing these
strength exercises a few times a week to stimulate muscle and bone growth:*

*Squats Wall push-ups Calf raises Lunges*

*Dr. Philip also suggests incorporating balance movements like standing on
one foot or heel, integrating daily walks, engaging in dance or swimming or
marching in place during a brief commercial break.*

*All of these activities can contribute to building endurance, enhancing
mobility and promoting overall motion. And remember: Maintaining
"consistency and pacing yourself is key," she says.*

*4. Foam Roll*

*The last thing that experts recommend to preserve and boost flexibility as
you age is foam rolling, which is a myofascial release technique. Foam
rolling can also be used to alleviate muscle tightness, soreness and
inflammation, especially if it's associated with injury or exercise, and it
can help improve your range of motion, Dr. Philip says.*

*"A foam roller can assist with stretching, increase blood flow, and loosen
tight muscle groups, directly improving flexibility," she adds.*

*It's important to note that while foam rolling can be a valuable tool for
increasing flexibility, it should be used in conjunction with other
flexibility exercises and practices.*

*Q2 What is the Average Miles a Person Can Walk Per Day?*

*A2 By… Updated Jul 8, 2019 The average number of miles a person can
walk a day depends on the person.*

*Want to know how many miles you can log on daily walks? The average miles
walked per day really depend on the individual. An average means the person
will have the ability to walk this distance every day without pushing too
hard.*

*Everyone Is Different*

*The number of miles should be based on capability from the perspective of
consistency to ensure the distance is possible as a daily average. For
example, walking 18 miles in a single day while requiring a full week of
recovery is not a basis for an average number. Age, stride length,
endurance level, past injuries and numerous other factors also influence
the average number of miles an individual can comfortably walk each day.*

*Best Walkers in the World*

*The line between walking and running is very distinct, and that reality
places a cap on the maximum distance a person can walk in a single day. A
runner can increase the pace significantly, and ultra-marathon competitions
showcase individuals completing the incredible 100-mile distance in 12
hours, or half a day. Very few walkers will reach that mark in less than 24
hours, and completing that distance as a daily average is simply out of the
question.A select few competitive speed walkers can cover a mile at
incredible speeds. *

*British Olympic speed 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 champion cannot walk that pace consistently
across a number of miles. His own pace would gradually decrease, creating
an average distance that is greater and faster than most individuals but
still less than the pace set by the first mile.*

*Consistency Is Key*

*The most capable walkers 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 people do not own vehicles, and walking is a primary
mode of transportation.*

*Compiled and posted by R. Gopala Krishnan, 80, on 20-11-2023.*

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