For many people, exercising the first thing in the morning is convenient. It may or may not be the most welcome time, but it is convenient. Some people habitually arise full of vim and vigor, ready to dash out into daily living with oomph. Many more people sidle slowly out of bed, accomplish their toiletry in a semistupor, mechanically and half-unconsciously make their way through breakfast, and become alive and alert only after a couple of cups of black coffee. Nothing can or should be done about the way we wake up.
The thought of indulging in a few exercises upon awaking is enough to discourage almost anyone. But try them a few times and perhaps you will see a difference. Setting-up exercises can be profitable.
When one sleeps and therefore is not using his muscles, blood tends to collect in the internal organs, or “splanchnic circulation.” Very little blood is needed in the muscles, or “peripheral circulation.” If on arising there is no noticeable muscular activity, blood very slowly leaves the splanchnic pool, resulting in sluggish circulation to the brain and muscles. The person wakes up logy, listless, and without energy.
However, three to four minutes of easy exercises while in bed can redistribute the blood, clear away the cobwebs, and bring back over-all tone. Energy comes surging in and the person feels as alert and as full of energy as he might normally experience only well into midday.
Setting-up exercises while lying on your back in bed can
be done as follows:
1. Stretch hard 5 times, maintaining “stretch” for 3 seconds and relaxing for 2 seconds
2. With elbows tucked in beside body and legs together, arch back 3 times
3. Tense all leg muscles hard and relax. Do this 12 times
4. Do 2 sit-ups touching your toes.
5. Raise bent legs over your head and touch ears with knees 3 times
6. With palms pressing each other, hands close to front of chest, push hard to one side and then the other, resisting with the other arm. Do this 10 times.
7. With fingers flexed, grasp hands and pull apart, first to one side and then the other. Do 10 times.
8. Place hands on abdomen and push vigorously while resisting by tensing abdominal muscles. Do this for 3 seconds and then relax for 2 seconds. Repeat 10 times.
Time required for these exercises, once you get the hang of them, should only be two to three minutes. When you really become proficient and can breeze through this series in less time, then do it twice. At most, five minutes is sufficient to get you started in the morning.
Flexibility Exercises
Before entering into the fun of the unrestricted, unrestrained, and carefree activity of the practicing sportsman, you must first become loose and flexible. Avoid physical
work until your muscles and joints can safely be stretched. Exercises for flexibility have two features: (1) increased range of motion for muscles and joints with (2) no added weight load—that is to say, with gravity being the only force you are working against.
Flexibility exercises, as with all other workouts, should not be attempted when you are “cold.” Warm up for a few minutes. If you are doing setting-up exercises when you arise, do flexibility exercises first, but start them gradually. You have three goals: to increase range, forcefulness, and speed of motion. So start slowly, take it easy, and do not work against the clock. As mentioned earlier, one month should be devoted entirely to flexibility exercises. During the second and third months, progressive resistance can be added—but keep up the flexibility exercises, too. After about three months, flexibility exercises need only be used on occasion.
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Middle ear infection is a very common problem faced by children. Even infants below two years could face this problem. Infection in the ear is caused by germs and viruses. They enter the human body and grow to cause infection, affecting the normal functioning of the body. Similarly, germs can enter the ears. Depending on the location of infection, the infections are named. The human ear can be divided into the inner part, middle part and outer part. When the outer ear is infected by germs, the infection is known as swimmer’s ear. When the inner part of the ear gets infected, it is called middle ear infection. The germs infect the middle portion of the ear and fill that area with pus or a yellow gooey liquid. This liquid has cells which fight germs. The middle part of the ear is shaped in the form of a tiny air pocket. It is located at the back of the eardrum. And when the pus begins to fill in this area, the ear feels like a filled balloon which is on the verge of popping. This feeling is really painful.
The throat is connected to the middle portion of the ear through a channel known as Eustachian tube and in fact middle portions of both the ears are connected to the throat by two Eustachian tubes. The job of these tubes is to allow the free movement of air, from the middle ear, in and out direction. Infants below three years have less developed and smaller Eustachian tubes and therefore are less capable of keeping germs completely out of the middle ear. As the child grows, so do the Eustachian tubes and the more capable they are of keeping germs outside, but they still face some problem.
Usually kids, who have allergic problems and catch cold very frequently, are more prone to get ear infections. When the child gets cold, the Eustachian tube gets obstructed which allow germs to get into the middle ear. And the germs which gain entry, multiply rapidly resulting in a middle ear infection.
The child gets a fever along with the ear pain. Some even find it difficult to hear because of the blockage. Middle ear infection is not contagious, but the cold caught from others can eventually result in an ear infection. The sooner the doctor is contacted, the better for the child and the rest of the family members. The doctor will check the ear with the help of an otoscope. It is a special flashlight which makes the eardrum visible. The eardrum is a thin membrane separating the outer ear from the middle ear. The otoscope can also be used to blow a puff of air into the ear. This determines whether the ear drum is functioning normally and is moving in a healthy way or not. Because of the puss formation due to the infection, the fluid will press against the ear drum and may even make it to bulge. Also, the eardrum can turn red because of the infection.
The doctor will prescribe a pain reliever to be taken for the next two days. Antibiotics will be prescribed if the infection is caused because of bacteria, which will end the infection within a couple of days. Incase, the doctor recommends an antibiotic, the cycle must be completed as told by the doctor, otherwise there can be a possibility of re-infection. Few children who get ear infections frequently will have to undergo other tests such as tympanogram and audiogram.
Children can take some steps to avoid ear infection. They must wash their hands regularly. They must keep away from people who are infected with cold. And if they do come near or in contact with an infected person, they should wash their hands and should not touch their eyes or nose. Parents, who smoke, should not do it near the kid as the tobacco smoke can be responsible for the malfunctioning of the Eustachian tube.
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