Physical Wellness Dimension ExercisesWe are not chairs. We are not designed for the continuous sitting but we sit all the day long. We sit in the offices, we sit in our cars, we sit in the restaurants and at home at the same fixed posture with virtually no motions in our joints and virtually no load for our heart.
How many people suffered? 43 million Americans had doctor diagnosed arthritis in year 2003 and 7.2 million have the disability (year 1991). Heart trouble caused 4.6 million disabilities (year 1991) and 30% of all deaths (year 1999).
This is direct confirmation of the universal wellness "entropy law": if an organ do nothing it gets the disorder.
Probably the first, who recognized that in the modern days our heart need exercise to be healthy was Kenneth H. Cooper, M.D. former Air Force Colonel, and author of the term aerobics. No wonder, a pilot also sits, controlling the plane, and because of her/his heart attack may suffer not only the pilot but the passengers and the very expensive plane.
Probably first who recognized that in nowadays we need virtually all type of motions in our joints (though she did not focused specifically on joints) was Jane Fonda, the woman who made the aerobics popular. We recommend to read her original book
We believe that the most valuable in the Fonda's book not the exercises (though they are excellent) but rather her approach to them. She actually advises the free style aerobics in other words your personal aerobics. Basically the idea is that your own body knows better what it needs most. So you should improvise, listen to your body response and do the exercises that you love to do.
Of course there are no intuition without the experience so you first should try the exercises from Fonda's book or take several lessons in an aerobics (or may be taekwondo) center, however the best way to continue is to "work out" your own set of the exercises and vary it according you current feelings. You should love if not the exercises themselves but at least the feeling that you get after them. It's wellness after all. Consider your aerobics like a free style dancing.
We believe that aerobics in the style of Cooper, - say, jogging, to be specific, - and in the style of Fonda complement each other. In Fonda's aerobics, if you try to do the exercises that your body likes most, you get enough training for your joints, however it is difficult to control that your heart has enough load. In jogging if you do it sufficiently long you have enough training for you heart but not all your joints are involved.
Note also that the Fonda's style should not necessary have the form of the dance. Due to an obscure reason many men don't like the dance style aerobics. If you are one of them you may consider taekwondo or karate. They include aerobics and stretching but they are also sports, games and self-defense. It you are not going to be a professional, you may practice so called point style (light to not contact). It means the minimal risk of injury and, as in the free style dance type aerobics, virtually all types of your joints get enough of the exercises to keep your wellness up.
Next questions are: how long, how many and how often.
As most of the activities aerobics requires about 45 minutes at least three times a week. As was mentioned earlier, you actually cannot control that spend enough time for the physical dimensions without the wellness monitor. And remember that, if you have no experience, you should consult your doctor and may be start from as little as one minute. The typical time for other wellness "exercises" is in the Typical Wellness Exercise Program page.
As for the number of repetitions, we believe it should not be less than 50 and better one hundred per joint. Indeed, if you calculate how many times a day you stand up and sit down you get not less than 10 (getting up, car, office, lunch, office again, car again, home, dinner, TV). Since as was proved above it is not enough to prevent the deceases of the joints, you should do many times more, i.e. about 100. Also in aerobics it is known that just to "warm-up" takes 5 to 10 minutes. If one repetition takes about 1 seconds it means at least 5x60 = 300 repetitions. If we divide it to the number of the main joints involved onto the aerobics (the neck, two arms, to legs, the back) we get about 50 repetitions per joint just to warm up.
Again, consult your doctor first and begin with as little as one if you have no experience. Listen to your body and stop when tired.
To do 50 to 100 repetitions per a joint in about 40 minutes means first that you should do it quickly, second that you should listen to your body and do the exercises it really needs and third that you should combine them in the free style. For example you may at the same time bending, do the neck exercises, exercises for you hands and even your fingers. You count, say, only the number of the bending repetitions. Again consider it like a kind of dance.
Though we believe that all that is written above valid for the most adult healthy people, you should personally decide what kind of the exercises you need and whether you need them at all. For example, if you professional football player you probably need not jogging, and if you heart is ill the jogging may break you heart. You may also need some special exercises recommended by your doctor.
Naturally, our health depends also on what and how much we eat, whether we smoke etc. Though these questions are traditionally dicussed in the "physical" section we believe that they rather require the exercises in other wellness dimensions.
For example, if you begin to smoke, it's most probably the point of no return and should be discussed in the spiritual.
In affluent countries there is a wide choice for food, and if we eat too much or not so healthy food it is in most cases the matter of the psychology and should be considered in the Emotional section.