Vision – To encourage, inspire, & motivate voluntarily To the students , professionals and citizens across globe To build, follow & promote fundamental principles (Social), choosing right career (Educational), exhibiting wonderful soft skills (Professional), avoiding making mistakes Proving to be the best Student shaping brilliant career Professional marching the ladder of growth & Human being leading happy, joyful and better quality life.. Earthsoft Foundation of Guidance (EFG) is working as an NGO/NPO for students - Education & Career guidance and for Professionals for soft skills enhancements. I am working on speading , sharing knowledge; experience globally.It has uploaded important presentations at http://myefg.in/downloads.aspx. Also https://dl.dropbox.com/u/83265908/Links-events.xls has links for all ppt files. Read http://tl.gd/jm1gh5 Be mentor using your education, knowledge & experience to contribute for a social cause & do conduct free training/ workshop seeking help of existing platforms like rotary,etc Kindly spread to your friends.Thank you! - Earthsoft Foundation of Guidance Let us make earth little softer..

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Earthsoft Foundation of Guidance
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Appeal

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Index
Ref to www.reach.ind.in
• Exercise & Fitness
• Nutrition & Calorie Management
• Stress Management
• Ear Nose Throat Teeth

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Exercises & fitness
• Stamina (Cardio) Exercises
• Strength Exercises
• Mobility Exercises
• Back Exercises
• Yoga
• Weight Training

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Stamina (Cardio) Exercises
Walking:
• Excellent cardiovascular benefits for old age
• Should be done briskly with swinging of the arms.
Comfortable shoes must be worn. May be done
morning or evening for 30-60 minutes..
• Observe clean air around
Jogging:
• Suitable for younger age below 50 Yrs. 30 minutes is
required and may be done continuously, or jog and
walk in between when fatigued.
• The pace of jogging is equal to that of a brisk walk run
on soft or grassy surface.
• Wear comfortable clothes and breathe freely.

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Swimming - 20 minutes of continuous swimming is
sufficient. Alt. swim the length of a pool 10-20 meters,
rest for 30 sec & swim back. 10 such lengths is good.
Use any stroke. Cardiovascular and muscular benefit.
Cycling :- For any age group. minimum 45-60 minutes of
continuous controlled fast cycling. Cycling up slopes
gives added benefit. Ordinary or indoor cycles may also
be used at low resistance for 45 minutes.
Games:- For the younger age, Get fit first before playing
games such as squash, badminton, tennis, handball,
basketball, football etc.. Warm up before the games. 30-
45 minutes of the game is sufficient.
Stamina (Cardio) Exercises

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Strength Exercises
Improve muscular strength with 10-20 repetitions of
each of these movements

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Mobility Exercises

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Mobility Exercises

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Back Exercises

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Back Exercises

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Yoga- http://www.yogapoint.com
http://www.santosha.com/asanas/
Forward bendBack bend
Side bend Twist Stretches
InversionBalancing Postures
Relaxing Postures
Meditation

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Yoga
•Ardh-halasana (30, 60, 90 deg, double
leg raises) Effect – on abdomen, legs,
back
•Halasana (Plough pose) Effect - on
spine, nervous system, back, lungs
•Sarbangasana (Shoulder stand) Effect -
on brain, nervous system, thyroid,etc
•Matsyasana (Fish pose) Effect - on
chest, neck, thyroid, lungs.
•Salabhasana, (Locust pose) Effect - an
buttocks, legs, hips, constipation, gas,
digestion, etc

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• Bhujangasana (Cobra pose) Effect -
on lower back, reproductive organs,
lungs, spine, chest, abdomen
• Dhanurasana (Bow pose) Effect - on
abdomen, digestion, legs, back.
• Naukasana (Boat pose) (V sit-ups)
Effect - on spine, abdomen, chest,
• Bakrasana (Half spinal twist) Effect -
on spine, fat on waist, gas, digestive
organs.
Yoga

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• Trikonasana (Triangle) Effect - on spinal
nerves, waist, digestion.
• Pranayama (Deep breathing) 10 rounds
each.
–Anulome / Vilome - alternate nostril
breathing, and
–Kapalbhatti.. - belly breathing Effect - on
lungs and respiratory system.
• Shavasana (Corpse pose) – on physical /
mental relaxation.
• Suryanamaskar (Sun Salutation) Effect -
on full body, heart & circulation.
Yoga

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Yoga

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Yoga

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Weight Training
• Weight training is basically for strengthening &
building up the muscles with stretching and
cardio-vascular exercises. It loads the bones
thereby strengthening & protecting against
osteoporosis.
• Schedule it on alt days i.e. 3 days a week
• To exercise the entire body in each session.
• The major muscle groups are: Upper body -
Shoulders, Arms, Chest and Lower body - Back,
Abdomen, Legs

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Weight Training
• Use weights to stretch muscles & build
muscular endurance. Cardiovascular stamina
increased by lighter weights &more repetition
• If repetition are too easy, the weight used is too
little. If the repetitions are difficult, it means
weight carried is too heavy.
• A repetition is exercise movement from start to
finish and back. A set is a group of repetitions of
the same exercise. E.g. upper body 8 repetitions and for
lower body, 15 repetitions is one set
• 3 sets of exercises for each muscle group.

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Weight Training

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Weight Training

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Nutrition Management
Food intake must comprise a balanced diet of 1500-
2000k calories with fibre (> 75 gm) & low fat (<30 gm)

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Fat & Fibre content

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Minerals

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Stress
• Stress is the bio-psycho-social response of the
body to a mental or physical demands during
stressful conditions leading to emotional or
cognitive thinking and behavioral and
physiological changes
• When stress is long term and chronic, it leads to
chronic psychosomatic ailments. Stress triggers
to those live in the fast track or suffer from
monotony, boredom or frustration.
• There is strong link between stress and illness.

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Stress Management
• To develop a stress-free personality - A high
self-esteem, assertive behavior and a positive
attitude help to focus on areas where control
and change are possible.
• Locate the source of stress and use a problem
solving approach. Understand (Situation),
Change (Attitude) and Control (Response) are 3
important steps..
• Exercise utilizes stress hormones of body &
makes it fit. Meditation techniques result in
calming brain waves & reducing stress.

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Stress Management
• Meditation helps controlling Hypertension, Headaches,
Digestive ailments, Cardiac ailments, Sleep problems
• Change of perspective helps to change stressful
scenario to an active, rewarding life
• Sleep of 6 - 8 hours helps in relaxation recharges body
and mind. It restores physical & mental health.
Hours Activity
6-8 Sleep
8-10 Work, Occupation, Study
1 Exercise
1 3 big and 2 small meals Quality family time
6 Relaxation, personal hygiene, social time, quiet personal time
24 Total Hours of a day

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Stress Management
• Use some of these stress defense mechanisms &
optimize your stress.
• Quality time for family will ensure that you have a
retreat called home.
• Plan your career well, it will give you challenge,
satisfaction & security.
• An assertive personality is responsible to self & others.
Learn this skill.
• Communication is the key to relationship building.
Listen better and your conflicts will slowly dissolve.
• Develop a sense of humor. Learn to laugh at life, its
paradoxes!

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Stress Management
• Plan a little idleness & quietness each day. You will be
able to recharge.
• Exercise is arousal and relaxation is the opposite. Yet
both are necessary on a daily basis. Practice both.
• Sleep well to have renewed energy to face the next
day's Stresses.
• Plan your time well & effectively. You only have 24
/hours a day and many important areas to fit in. A
simple formula for time & stress management. You
could personalize it to suit your needs. Remember you
can't remove any activity or reduce time for health
factors.

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Ear
• Have periodic examination of your ears, especially if
you notice decrease in hearing
• Do not put drops, oil, etc. in ears without advise.
• Do not clean the ears with pins, keys, pens, ear buds,
etc.
• Do not remove foreign objects from the ear without a
doctor's assistance.
• Loud noises are harmful for the ears.
• Do not slap children / others on the ears.
• Do not allow dirty water to enter into the ears.
• In all cases of ear ache, ringing in the ears, discharge
from the ears, giddiness, vertigo, nausea, vomiting
etc.- immediately consult your doctor.

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Nose
• Do not squeeze a pimple around nose.
• Do not remove a foreign object from the nasal
passage without a assistance.
• Do not unnecessarily pick or blow the nose
vigorously.
• Avoid unnecessary misuse of nasal drops
inhalers, etc. without a doctor's approval.
• Consult your doctor immediately in case of
injury and breathing difficulty.

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Throat
• Avoid use of irritants to the throat such as
smoking, chewing tobacco / paan, etc.
• Avoid putting coins, marbles, etc. in the mouth
• Do not shout. This causes hoarseness. In
cases of hoarseness - rest the throat till
hoarseness passes. If hoarseness persists
more than 7 days, consult your doctor.
• Avoid eating excessively cold/hot spicy foods.
• Eat food calmly- avoid hurry.
• In case of glandular swelling in the neck,
consult your doctor.

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Teeth
• Brush your teeth once / twice a day prior to sleeping
• Massage gums once a day with finger for one minute
• Avoid using abrasive tooth powders, salt, tobacco
• Change tooth brush at least once every 90 days.
• Use dental floss for removing food particles, avoid the
use of pins, etc.
• Do not smoke, chew tobacco/ gum, eat chocolate, etc
• Eat plenty of crunchy fresh vegetables and fruit.
• For irregular, sharp, broken teeth, contact dentist.
• Do not apply medicine without consulting doctor.
• In case of tooth ache, gum bleeding, ulcers of the gum
and cheek, white patches, etc., consult dentist.
• For growing children - Dental check every six months

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Thank You