STEP EXERCISE FOR ELDERLY PEOPLE

Another write up by Junji Takano, a Japanese health researcher.

As seen in the photos above, simply do up and down steps for about 10 minutes, 3 times a day, for beginners.

With this step exercise, 50 volunteers suffering from metabolic syndrome lost about 2.5 kilograms (5.5 lbs.) of weight and reduced waist size of 5 cm (2 inches) less, in just less than two months.

Apart from that, visceral fats reduced 18%. Isn't that great?

This simple exercise may eliminate the use of cane by elderly people, because it will make your bone structure strong, and may also get rid of lower back pain.

Remember, don't rush! If you are just starting, begin from a very slow motion. You can gradually increase the speed of your up and down step until you can do around 80 times per minute. Probably, 10 minutes per session and 2–3 times a day.

However, it does not mean that you have to do it 80 times per minute. It will also depend on your age and physical condition.

LEARN ABOUT SLOW JOGGING

Wish to share with you a write up on SLOW JOGGING by Junji Takano, a Japanese health researcher. 

Slow jogging means jogging at the speed of walking. It seems like walking but don't walk. Just run slowly without using thigh muscles. 

Jogging consumes about twice more energy than walking. It means that if you jog slowly for 20 minutes a day, you can burn as much as 6 kilograms or 13 pounds of fats. Jog for 4–5 kilometers or 3 miles per hour.

A good rule of thumb for the speed of jogging is that you should be able to talk to each other while jogging.

Scientific analysis shows that slow jogging increases capillary blood vessels around the interior muscles.

The increased size and vascularisation of blood vessels would result in more oxygen and blood that are provided to the muscles. 

This means that you will be more capable of running in longer duration. 

Slow jogging can also burn sugar and fat efficiently.

Slow jogging reduces stress, so you won't get angry easily. Less stress improves brain functions. In fact, brain analysis shows that functions of the brain as well as its size are growing dramatically in less stressful environment.

Yes, slow jogging can help prevent diseases of elderly people such as Alzheimer's disease, dementia, and of course, it helps increase the learning capability of young generations.

Tips for Slow Jogging

· Square up.

· Slightly bend your head forward.

· Just press your foot forward.

· Smile and chat while jogging.

· Jog for about 10 minutes 3 times a day, or 30 minutes per  day.

Hibernation Diet Links Sleep and Obesity

What do we learn about the Hibernation Diet: due to its 1:1 ratio of fructose to glucose?

According to the writer of this article, honey is the most ideal food that can provide a fuelling mechanism for the body at night, keeping blood sugar levels balanced and letting your recovery hormones get on with burning fat stores. 

The suggestion is to take a generous spoonful or two of honey at night, either as a warm drink, a smoothie or straight from the jar.

Natural honey when taken prior to bed is believed to be able to fuel the liver, speed up fat burning metabolism, ease stress hormones and help us get a better night's sleep.

This is because when sugars are absorbed from the gut into the blood they are first absorbed by the liver, which is the only organ in the human body with the fructose enzyme to process this sugar. In the liver the fructose is converted into glucose, stored as liver glycogen or human starch, and released only if and when blood glucose falls.

Fructose also triggers the glucose enzyme in the liver allowing the liver to take in as much glucose as it requires.

This natural blood glucose regulator found in fruits, vegetables and honey, regulate blood glucose levels and stabilize blood glucose to maintain a regular supply of glucose to the brain.

Honey contains a wide variety of vitamins, including vitamins B6, B1, B2 and B5, and minerals such as calcium, copper, iron, magnesium, manganese, phosphorous, potassium, sodium and zinc, anti-oxidants and amino acids, the building blocks of proteins.

The honey hibernation diet is neither a mystical cure nor hype. The rationale for eating honey before bedtime has much to do with liver care and our fat metabolism during sleep. 

The writer of this article feels that the honey diet is not intended as a magic diet or one-time programme, but a way of life based on good science, followed in conjunction with a healthy lifestyle to derive far reaching health benefits.

Something2share:

A Honey Fan wrote and shared his experience: “All I exactly have to do is to consume honey one hour before bed as well as to have healthy meals everyday. I usually take two tablespoonfuls of honey or three and literally "it works while I sleep". I weighed 85.6kg at the beginning of November in 2006 when I began this diet. After twenty months, my weight hovers around 70kg these days. I lost about 16kg without doing any exercises in only twenty months! It's amazing!”

I don’t know you, I believe and I will try from now on.

Honey and Lemon for Weight Loss

Obesity is the physical condition of the body when excessive deposition of fat takes place in the tissues, putting a strain on the heart, kidneys, liver and the joints such as the hips, knees and ankles and thus, overweight people are susceptible to several diseases like diabetes, high blood pressure, arthritis, liver and gall bladder disorders.

It seems that Going on a honey and lemon diet can help relieve us of our weight problem. 

Honey is an excellent natural home remedy for obesity and lowering of cholesterol levels. It mobilizes the extra deposited fat in the body allowing it to be utilized as energy for normal functions and purifying the blood as a result.

Fasting on honey and lemon-juice, an alkaline food,is highly beneficial in the treatment of obesitywithout the loss of energy and appetite. For this natural cure , mix one teaspoon of raw honey (unheated) with the juice of two teaspoons of lime or lemon juice in a glass of room temperature or lukewarm water (not boiling water!).

Take this remedy as a wake-up drink once in the morning on a empty stomach. Also commonly taken after a big and oily meal, this simple delicious tonic is an effective digestive and detoxtonic.

And of course, in every successful weight loss program, do bear in mind that principles such as forming healthy eating habits and diets, and keeping to a regular exercise regime over the long run are extremely important as well.  

Something2share:-

Once learning to prepare lemon honey, then give it a try as a wake-up drink on a empty stomach. I believe it helps.

How To Make Honey Lemon

             

A) Preparation:-

1)  Rub the lemons with salt (@2 tablespoons) for 5 minutes.

2)  Rinse with water and dry the skin with a clean cloth.

3)  Cut the 3 lemons into thin slices and put into a glass jar.

4)  Pour honey (about 500ml) into the jar  just over the lemon slices.

5)  Cover the jar air tight and put inside the refrigerator.

6)  After 3 days, it’s ready for making cold honey lemon drink.

B) Making Honey Lemon Drink:-

1)  Pour 1 tablespoon honey + a slice lemon into a glass of cold water.

2)  Enjoy the drink as honey has completely dissolved in cold water. 

3)  Do not use warm water or hot water. Do not use metal spoon.

4)  Drink it empty stomach in the morning after wake up. 

5) Wait for 10 minutes or so and then go for breakfast.

Jom Slow Jogging

I have been going for morning walk and I do not jog for it’s already in my mind that jogging may hurt my knees as my body weight is almost 100 kg. At one time, I was able to reduce it to 92 kg but now my body weight is yo-yo around 95 kg.

Just read Mr. Junji Takano’s article on “Jogging Secrets Revealed” forwarded to me by a friend via email.

I am most interested when I read of what he‘d mentioned, “Jogging consumes about twice more energy than walking. It means that if you jog slowly for 20 minutes a day, you can burn as much as 6 kilograms of fats.”

I tell myself, if I can do this, then I can reduce my body weight to 90 kg. How nice! So I tried to jog the way Takano described it. Feel so happy, it works.

This type of jogging that he recommended is an easy slow jogging without using tight muscles. The following tips are applicable to small schoolchildren to very old senior citizens as health-building exercise:

1)  Square up.

2) Slightly bend your head forward.

3) Just press your foot forward.

4) Smile and chat while jogging.

5) Jog for about 10 minutes 3 times a day, or 30 minutes

    per day.

According to Takano, we can run as long and as far as we want without using our tight muscles. The wonderful thing about slow jogging is we won’t get tired at all.

All we have to do is just run slowly. It seems like walking but don’t walk.

Jogging at the speed of walking is the secret!

We are able to jog for 4–5 km per hour.

Another beautiful thing about slow jogging is reducing our stress and won't get angry easily.

Believe it or not, slow jogging can help prevent diseases of elderly people such as Alzheimer's disease, dementia, and of course, it helps increase the learning capability of young generations.

Well, for elderly people, our main concern is how to reduce loads to the hip and knee during slow jogging.

The answer is simple. Tanako said, “To do this, just keep in mind that the stepping distance should be short and avoid making loud sound of shoes.”

With these two simple techniques, our jogging will improve 2 - 3 times better.

Happy jogging, folks. Remember, it’s slow jogging.

Ginger and Honey drink

How to prepare ginger & honey drink (suitable for both men and women:-

1. Grind about 10 grams of ginger into paste. 2. Put the ginger paste in a glass. 3. Add boiling water.  4. Add a spoonful of honey and mix well.  (Cook crushed ginger slices with brown sugar will have the same effect.) Drinking twice daily for 2 months. Append below a list of proven results for those who wish to try it:- 1. Improve cold hands and feet syndrome 2. Reduce body weight about 10 kg. 3. Enhance smoother skin. 4. Remove excess fat, and able to trim waist line.