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POSITIVE AND TOTAL HEALTH
COMPUTERIZED LIFESTYLE
ASSESSMENT PRESCRIPTION SCAN
ANNEXURE CONTENTS

Topics:-
1. Exercise Details
2. Nutrition, Calories etc.
3. Stress Management
4. A.I.D.S. Information
5. Ear, Nose, Throat, Teeth, Eye Care
6. Safety
7. Breast Self-Examination


STAMINA EXERCISE

Walking: Excellent Cardiovascular benefits for the advanced age groups. Should be done briskly with swinging of the arms. Comfortable shoes need to be worn. May be done in the mornings or evenings for between 30-60 minutes.

Jogging: Suitable for younger age group below 50 years. 30 minutes is all that 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. Preferably use thick solid comfortable shoes and run on soft or grassy surfaces. Wear comfortable clothes and breathe freely.

Swimming: For those who know how to swim. 20 minutes of continuous swimming is sufficient. Alternatively swim the length of a pool (i.e. 10-20 metres), rest at the end for 30 seconds, swim back, 10 such lengths is good. Use any stroke you know. They are all of almost equal cardiovascular and muscular benefit.

Cycling: For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefit. Ordinary cycles are good enough and indoor stationary exercises may also be used at low resistance for 45 minutes.

Games: For the fitter younger age group. 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. Weekend or once a week games is to be avoided unless other fitness programs are done on other days. Play within your capacity.

GYM EXERCISE / WEIGHT TRAINING

The points to keep in mind in weight training are as follows:

  1. Weight training should not be done everyday. The ideal schedule is on alternate days with a complete rest on weekend.
  2. Even while there are several systems of weight training which advocate the exercising of different muscle groups on different days, the best system for non-competitive sportsmen is to exercise the entire body in each session. The muscle groups are:
    1. Shoulders
    2. Arms
    3. Chest
    4. Back
    5. Abdomen
    6. egs
  3. Weight training is basically for strengthening and building up the muscles. In order to convert this into an all-round program, it would be advisable to do some stretching exercise and cardio-vascular exercise such as running.
  4. Suppleness and stamina can also be built up through weight training by following a body builder type schedule. The weights are also used to stretch the muscles and muscular endurance and cardio-vascular stamina are built up by repeating each exercise by using lighter weights.
  5. The normal repetitions of any exercise for the upper body, i.e. shoulder, arms, chests and back are 8 times. And for the lower body, i.e. legs including the abdomen, are15 times.
  6. In order to get the best benefit out of the 8 or 15 repetitions, as the case maybe, the last one or two repetitions should be somewhat strenuous and difficult. In case it is done too easily, it means the weight used is too little. And in case it is not possible to complete the repetition, it means the weight carried is too heavy.
  7. We prescribe three sets of exercises for each muscle group. However, there are several systems of weight training which we will mention briefly which prescribe different repetitions as well as different sets.
  8. A repetition is one complete exercise movement from the starting point of the exercise up to the finish and the back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions of any one exercise form one set. And 15 repetitions of one exercise for the lower body forms one set.
  9. Some system of weight training are:
    1. Conventional: this is the system of weight training as mentioned above. In this systems each muscle group such as shoulders, arms, chest, etc. are exercised separately by completing all the exercise and sets of that muscle part consecutively with rest period in between each set. After completing that muscle group, we proceed to the next muscle group.
    2. Super-set system In this system, two to three muscle groups are exercised together e.g. one could exercise the shoulders, arms and chest at a time by doing one set of shoulder exercises than immediately proceeding to one set for arms and one set for chest. And normally three sets of each exercises are done, this cycle is rotated three times before moving to the next combination of muscles. The advantage in this system, over the conventional system is that no time is wasted between exercises and there is no rest period between the set. In the conventional system a rest period is required between each set since the same muscle group has to be exercised and since each set causes fatigue to the muscle, one ought to rest. Whereas in the super-set, each muscle group gets rest while the other muscle group is being exercised. This system is especially convenient for those who do not have much time.
    3. Split-system: This system of weight training is normally used by the serious body builders. In this system, the entire body is not exercised in one day and the muscle groups are split in two or three large groups, e.g. on the first day several exercises are done only for the shoulders and arm muscle groups. On the second day, several exercises will be concentrated on the back and the chest. On the third day, the concentration of exercises will be on the legs and abdomen muscles. This cycle is repeated once more during the week with the seventh day as the day of rest.
    4. Circuit training: this system of exercises is usually done by active sportsman and is helpful for building up muscular and cardio-vascular endurance. In this system, all the exercises are done continuously one after another without any rest. After one set of all the exercises are completed, the trainee proceeds directly to the second circuit of exercise comprising a continuing series of sets for each muscle group. In this system, all muscle groups of body are exercised consecutively one after the other in the three or four circuits.
    5. Progressive: In all the previous systems of exercises, the weights used for each muscle group for all the sets are constant. However, in this system of weight training which is used by the active body builders and sportsmen, the weights are increased for each set of exercises for the body part. As a result the repetition is reduced. For example, if the arms are being exercised, the set may comprise eight repetitions with a given weight, and the second set will comprise 5 repetitions with an increased weight and a third set will comprise only two repetitions with almost maximum weight-load.
      In additional to these basic systems, there are several other variations created by advanced exponents of weight training which only minor variations of above are.
       

STANDARD YOGA PROGRAM

  1. Yoga should preferably be done under the expert supervision 2/3 times per week
  2. In case you know Yoga, we suggest that the following “asanas” be included in your program.
  3. Each Yogasana is repeated 2/3 times except serial Nos. 1, 15 & 16.
  4. Persons with back problems should avoid serial Nos. 2, 4, 10 & 12.
  5. Persons with Cardiac problems, HBP, etc. should avoid serial Nos. 4 and 5
  6. This program will not only keep u in fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, headaches, digestive ailments, back problems, joint problems, etc.
 

YOGASANAS

  1. Stand warm up for Pawan muktasana series.
  2. Suryanamaskar (sun solutation).
    Effect – on full body including heart and circulation.
  3. Ardh-halasana (30o, 60o, 90o, double leg raises)
    Effect – on abdomen, legs, back, reproductive organs.
  4. Sarbangasana (shoulder stand)
    Effect – on brain, nervous system, thyroid, circulation.
  5. Halasana (Plough pose)
    Effect – on spine, nervous system, back, lungs.
  6. Matsyasana (fish pose)
    Effect – on chest, neck, thyroid, circulation.

 

STRESS MANAGEMENT

Stress is the Neuro-muscular endocrinic response of the body to a demand, mental or physical and results in psychosomatic ailments.

stress is an Arousal response the body makes, when a situation is perceived as being stressful.

The first step in managing stress is to develop a stress free personality. A high self-esteem, assertive behavior and a positive attitude help in building stress free perception. It also helps to focus on areas where control and change are possible. Thereby reducing stress.

Any exercise programme done regularly utilisis the bodies excess stress

harmones. Exercise not only makes the body fit, but it also acclimatizes the

heat and lungs to increased activity, as in stressful situations. Relaxation and meditation techniques result in calming brain waves, and reducing the effects of stress. This is especially effective with stress related ailments.

The easiest way to meditate is by either lying down, sitting on the ground or g on a chair in a comfortable position. Eyes should be closed and noise eliminated to reduce internal stimulation. Soft music aids in relaxation. You may like to Practice relaxation techniques, different forms of meditation, yoga, a. suggestion, muscular practice etc.

A few tips to change stressful behavior

• Plan a little idleness each day.

• Listen without interruption.

• Compartmentalize.

• Make your home a retreat.

• Know your stress points.

• Enrich & update yourself.

• Seek humor in life.

• Priorities jointly with significant persons.

• Plan time & activities.

• Delegate & support.

• Maintain a detached overview.

• Nurture a support group.

• One task at a time - slow down.

 

 

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