MoonDragon's Alternative Health Information
CHOOSING AN EXERCISE ACTIVITY
Physical Activity, Exercise & Therapy
For "Informational Use Only".
For more detailed information, contact your health care provider
about options that may be available for your specific situation.
EXERCISE & ACTIVITY DESCRIPTION
Finding an activity that suits your personality will greatly add to your motivation and enjoyment of exercise. People who relish competition or company, for example, may see solo lap-swimming more as a punishment than a pleasure, while daydreamers may find it tedious to keep track of tennis scores. Ask yourself what are your reasons for exercising and weigh any practical considerations that need to be taken into account, then choose activities that suit you.
Try to make exercise as much a part of your routine as possible and consider costs and availability: for example, a health club may strain your budget, while walking requires only the price of a good pair of shoes. Swimming is one of the best aerobic exercises, working the heart and lungs as well as two-thirds of the body's muscles. Muscle strength, endurance, posture, and flexibility all benefit from swimming, and no undue strain is placed on the joints.
HOW FIT ARE YOU?
1. Do you get some form of aerobic exercise:
A. Only rarely?
B. Two or three times a week?
C. At least four times a week?
2. If asked to climb three flights of stairs would you:
A. Look for an elevator instead?
B. Struggle to the top with difficulty?
C. Reach the top without stopping or undue puffing?
3. Every day do you walk on average:
A. As little as possible?
B. About 1 mile (1.5 km)?
C. About 2 to 3 miles (3 to 5 km)?
4. If going out to work or on errands, do you:
A. Travel by car or by public transportation?
B. Walk part of the way?
C. Sprint if necessary to catch a bus or train?
5. After work or on weekends do you mostly:
A. Slump in front of television or read?
B. Carry out active tasks in the house or garden?
C. Engage in sports or exercise?
* Mostly A's: You would be wise to start an exercise program as soon as possible, but consult with your health care provider first.
*Mostly B's: The spirit may be willing, but the flesh is a little weak. You should try to make more effort.
* Mostly C's: Congratulations! You are very fit. Keep it up.
If you are 45 or over, or are pregnant, consult with your midwife or health care provider before starting a vigorous exercise program, especially if your lifestyle has previously been sedentary. If you have a history or heart or lung disease, high blood pressure, high cholesterol levels, recurrent chest pain, or obesity, or if you are a heavy smoker, you should also check first with your health care provider.
Starting a new exercise regime can be difficult, since the less energetic you feel, the less you want to embark on a daunting program of activity. If you have been inactive, you are bound to feel some muscle soreness and fatigue at first and it can take several weeks to stop feeling lethargic at the prospect of exercise.
Remember that if you enjoy an activity, you will stick with it longer. Half of those who begin an exercise regime are said to abandon it after six months. The key is to think of exercise as a form of joy, pleasure, and relaxation rather than as a duty or chore. find an activity that brings quick benefits, such as feeling better, having fun, learning new skills, or keeping weight down - these can help to keep up motivation. Activities of moderate intensity such as walking, particularly with a companion, may be more enjoyable than vigorous activities. If you can stay with a regular program for six months, the chances you will continue - you will have begun to see yourself as an active person.
WHAT TYPE OF EXERCISE?
1. When exercising, do you like to:
A. Push yourself as hard as possible?
B. Keep pace with a companion?
C. Set your own speed and limits?
2. Do you see exercise as an opportunity to:
A. Let off steam?
C. Be reflective?
3. When exercising is the presence of other people:
A. An inducement to perform as well as you can?
B. What you look forward to most?
C. Daunting, disconcerting, or distracting?
4. The most pleasure when exercising comes from:
A. Pitting yourself against others?
B. Improving on your last performance?
C. The delight of the physical activity?
5. Your incentive to exercise is:
A. Overall physical zest?
B. To feel and look good?
C. To enhance your sense of control?
* Mostly A's: You thrive on competition and like to test limits. Consider tennis, basketball, marathon running, and triathlons.
*Mostly B's: You like the benefits of exercise but also enjoy being with other people. Consider joining a gym, a health club, or a walking or cycling group, and playing regular tennis or badminton for competition.
* Mostly C's: For you, exercise is an opportunity for mental relaxation, meditation, and quiet satisfaction in physical activity. Consider a regular routing of repetitive exercise that you can practice alone, such as walking, running, or swimming.
It is a fact that if you enjoy a form of exercise, you are more likely to stick with it. Prevent boredom by varying exercise; for example, try skipping sometimes instead of running.
Walking, which has a host of health benefits, can easily be incorporated into a daily routine.
Tennis is good for agility and coordination, and helps build muscular strength.
Running or Jogging is the aerobic exercise par excellence, but do not attempt it until you can walk briskly for 2 miles (3 km) without difficulty. Always wear well-cushioned shoes that bend at the ball of the foot.
Exercise Classes vary from stretching and weight lifting to step aerobics, jazz dance, dynamic yoga, and various types of martial arts styles (Kung Fu, Jujitsu, Tae Kwon Do, Judo, Tai Chi, etc.).
Downhill or Crosscountry Skiing helps develop balance, agility, and coordination. Cross country skiing provides a more complete workout and exercises more muscle groups than any other sport.
Cycling gives the heart and circulation a thorough workout without straining the joints. It can be an excellent way of getting fresh air, but a stationary bicycle indoors might be more practical for some people.
Dancing exercises the heart, lungs, and muscles, and the social aspect is an added bonus. Choose from tango, salsa, jazz, ballet, or any other form of energetic dance.
Yoga is excellent for flexibility, breathing, muscle coordination, circulation, and relaxation.
AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES
Allspice Leaf Oil Angelica Oil Anise Oil Baobab Oil Basil Oil Bay Laurel Oil Bay Oil Benzoin Oil Bergamot Oil Black Pepper Oil Chamomile (German) Oil Cajuput Oil Calamus Oil Camphor (White) Oil Caraway Oil Cardamom Oil Carrot Seed Oil Catnip Oil Cedarwood Oil Chamomile Oil Cinnamon Oil Citronella Oil Clary-Sage Oil Clove Oil Coriander Oil Cypress Oil Dill Oil Eucalyptus Oil Fennel Oil Fir Needle Oil Frankincense Oil Geranium Oil German Chamomile Oil Ginger Oil Grapefruit Oil Helichrysum Oil Hyssop Oil Iris-Root Oil Jasmine Oil Juniper Oil Labdanum Oil Lavender Oil Lemon-Balm Oil Lemongrass Oil Lemon Oil Lime Oil Longleaf-Pine Oil Mandarin Oil Marjoram Oil Mimosa Oil Myrrh Oil Myrtle Oil Neroli Oil Niaouli Oil Nutmeg Oil Orange Oil Oregano Oil Palmarosa Oil Patchouli Oil Peppermint Oil Peru-Balsam Oil Petitgrain Oil Pine-Long Leaf Oil Pine-Needle Oil Pine-Swiss Oil Rosemary Oil Rose Oil Rosewood Oil Sage Oil Sandalwood Oil Savory Oil Spearmint Oil Spikenard Oil Swiss-Pine Oil Tangerine Oil Tea-Tree Oil Thyme Oil Vanilla Oil Verbena Oil Vetiver Oil Violet Oil White-Camphor Oil Yarrow Oil Ylang-Ylang Oil Aromatherapy
Healing Baths For Colds
Using Essential Oils
AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES
Almond, Sweet Oil Apricot Kernel Oil Argan Oil Arnica Oil Avocado Oil Baobab Oil Black Cumin Oil Black Currant Oil Black Seed Oil Borage Seed Oil Calendula Oil Camelina Oil Castor Oil Coconut Oil Comfrey Oil Evening Primrose Oil Flaxseed Oil Grapeseed Oil Hazelnut Oil Hemp Seed Oil Jojoba Oil Kukui Nut Oil Macadamia Nut Oil Meadowfoam Seed Oil Mullein Oil Neem Oil Olive Oil Palm Oil Plantain Oil Plum Kernel Oil Poke Root Oil Pomegranate Seed Oil Pumpkin Seed Oil Rosehip Seed Oil Safflower Oil Sea Buckthorn Oil Sesame Seed Oil Shea Nut Oil Soybean Oil St. Johns Wort Oil Sunflower Oil Tamanu Oil Vitamin E Oil Wheat Germ Oil
HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS
MoonDragon's Nutrition Basics Index MoonDragon's Nutrition Basics: Amino Acids Index MoonDragon's Nutrition Basics: Antioxidants Index MoonDragon's Nutrition Basics: Enzymes Information MoonDragon's Nutrition Basics: Herbs Index MoonDragon's Nutrition Basics: Homeopathics Index MoonDragon's Nutrition Basics: Hydrosols Index MoonDragon's Nutrition Basics: Minerals Index MoonDragon's Nutrition Basics: Mineral Introduction MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index MoonDragon's Nutrition Basics: Dietary Supplements Introduction MoonDragon's Nutrition Basics: Specialty Supplements MoonDragon's Nutrition Basics: Vitamins Index MoonDragon's Nutrition Basics: Vitamins Introduction
NUTRITION BASICS ARTICLES
MoonDragon's Nutrition Basics: 4 Basic Nutrients MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute? MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods MoonDragon's Nutrition Basics: Foods That Destroy MoonDragon's Nutrition Basics: Foods That Heal MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods MoonDragon's Nutrition Basics: Phytochemicals MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce MoonDragon's Nutrition Basics: Limit Your Use of Salt MoonDragon's Nutrition Basics: Use Proper Cooking Utensils MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water
RELATED MOONDRAGON HEALTH LINKS & INFORMATION
MoonDragon's Nutrition Information Index MoonDragon's Nutritional Therapy Index MoonDragon's Nutritional Analysis Index MoonDragon's Nutritional Diet Index MoonDragon's Nutritional Recipe Index MoonDragon's Nutrition Therapy: Preparing Produce for Juicing MoonDragon's Nutrition Information: Food Additives Index MoonDragon's Nutrition Information: Food Safety Links MoonDragon's Aromatherapy Index MoonDragon's Aromatherapy Articles MoonDragon's Aromatherapy For Back Pain MoonDragon's Aromatherapy For Labor & Birth MoonDragon's Aromatherapy Blending Chart MoonDragon's Aromatherapy Essential Oil Details MoonDragon's Aromatherapy Links MoonDragon's Aromatherapy For Miscarriage MoonDragon's Aromatherapy For Post Partum MoonDragon's Aromatherapy For Childbearing MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing MoonDragon's Aromatherapy Chart of Essential Oils #1 MoonDragon's Aromatherapy Chart of Essential Oils #2 MoonDragon's Aromatherapy Tips MoonDragon's Aromatherapy Uses MoonDragon's Alternative Health Index MoonDragon's Alternative Health Information Overview MoonDragon's Alternative Health Therapy Index MoonDragon's Alternative Health: Touch & Movement Therapies Index MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy MoonDragon's Alternative Health: Therapeutic Massage MoonDragon's Holistic Health Links Page 1 MoonDragon's Holistic Health Links Page 2 MoonDragon's Health & Wellness: Nutrition Basics Index MoonDragon's Health & Wellness: Therapy Index MoonDragon's Health & Wellness: Massage Therapy MoonDragon's Health & Wellness: Hydrotherapy MoonDragon's Health & Wellness: Pain Control Therapy MoonDragon's Health & Wellness: Relaxation Therapy MoonDragon's Health & Wellness: Steam Inhalation Therapy MoonDragon's Health & Wellness: Therapy - Herbal Oils Index
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