Selasa, 05 Januari 2016

BERLIBUR DENGAN KERETA API ATAU PESAWAT




Bagi penderita stroke, berlibur merupakan waktu yang menyegarkan setelah bosan di rumah, ke pengobatan atau latihan rutin di rumah sakit, alternatif, di taman dsb

A. Beberapa saran jika bepergian dengan Kereta Api:
1. Nomor kursi
Pilihlah nomor kursi, nomor kecil yang dekat WC. Jika dapat di tengah, akan kesulitan berjalan ke WC karena goncangan KA akan mengganggu keseimbangan jalan. Usahakan dibantu 1 - 2 orang hingga masuk ke ruangan WC, agar tidak jatuh.

2. WC jongkok
Sebelum berangkat usahakan untuk buang air besar di rumah karena WC di KA adalah WC jongkok. Penderita stroke kesulitan untuk berdiri dari jongkok. Minum juga agar dibatasi sebelum naik KA ataupun waktu diatas KA agar tidak sering ke WC

3. AC yang dingin
Usahakan memakai baju panas karena AC di KA cukup dingin

4 Waktu turun
Jika akan turun di stasiun akan ada pemberitahuan akan berhenti di stasiun X, harap siap. Mengingat waktu berhenti sangat singkat, segeralah bersiap kedekat pintu. Barang bawaan juga disiapkann. Karena penderita stroke geraknya lamban maka siap sia sebelum waktunya.

5. Kuri roda
Kursi roda "Standard" tidak bisa masuk ke dalam KA. Tapi ada sjenis kursi roda yg kecil yang ukurannya bisa masuk kedalam KA. Kursi roda ini sangat penting pada waktu akan turun disamping penggunaannya setelah turun



B. Beberapa saran jika bepergian dengan pesawat.

B1. Dengan pesawat Garuda
1.Tanpa belalai.
Jiwa tidak ada belalai, 2 orang crew akan mengangkatnya secara manual di tangga pesawat. Jika hendak turun, penderita stroke diurunkan lewat pintu kanan menggunakan lift untuk makanan

2. Kursi roda.
Gunakan kursi roda yang kecil agar bisa masuk diantara kursi kursi. Mintalah nomor seat di depan sehingga tidak perlu jalan jauh.
Jika akan naik Bus, pegawai Garuda denga piawai bisa menaikkan kursi roda langsung ke Bus tanpa harus turun

3. AC dingin
Pakailah baju panas atau baju doble agar bisa menahan dingin

B2 Denga pesawat Non Garuda
Sama dengan prosedur diatas kecuali hendak turun pesawat. Jika tidak ada 2 orang pegawai yang mengangkat kursi roda dan orangnya, bisa juga penderita stroke berjalan mundur sambil berpegangan pada teralis sebelah kanan.

Semoga bermanfaat. Selamat berlibur





Sabtu, 19 Desember 2015

BRAIN MAPPING AND MRI

After 3 and half years stroke attacked and my condition stack in the similar condition, no significant progress, unable to walk stable even with a cane. My daughter Peggy L. Situmeang offered me to have MRI for the 2nd time after 3 years ago. She had MRI too due to severe headache. Thanks God, she was in good health's condition.

Before have MRI, we have to applied to have Brain mapping simulation first in November 2015 and planned will be done next January 2016. It was long time, 3 months in waiting list. But due to someone canceled, hospital called to fill in. So we took the opportunity, have brain mapping on Thursday, November 17, 2015 at 7 pm done by radiologist, Dr Bambang, army major in Central Army hospital (RSPAD) in Central Jakarta.

The hospital equipped with modern facilities  better than  other hospitals in Jakarta. Brain mapping process done by putting two cables in the fingers in right hand and a special tool put over head and shoulder. Once a tool touch the head or shoulder, our body will rocked a little and then wait how long the electric reach the tip to our fingers tip and then written in a graphic in big white board in the wall. The standard normal of the graphic is 2. For my case, quite very low and slow, only 0,1. Doctor explained how bad my condition was.

Two hours later at 9 pm Doctor urged to have MRI in the same floor, 2nd floor. Took 30 minutes for MRI processing. Differ to MRI in private hospital 3 years ago the process very noisy. In this hospital, our ears used ear phone with music, so the noise not too loud an we could see the operators in another room monitored the process..
The next morning, Friday, we took the MRI film images and hand it over to the same Doctor. He attached the images over a light board and explained one by one.

Heart images saw a cymetrics figure between right and left, mean that heart performances were in the good function. Then from brain images saw red colors, mean were in good condition except a part of the brain in the left side small part in white color mean that stroke may occur some time. He explained also that my brain shortage of oxygen mean shortage of mineral water to bring the oxygen to the brain.

Based on the above condition, he urged us to apply for DSA soon, Digital Subtraction Angiography or brain washing to rinse the white color of blood blockage in the brain. We canceled to apply for sometime to discuss with the family first when to be ready, physiologically, emotionally and financially as well, since the cost are very expensive, Rp 40 millions or US $ 2.857. This cost excluded for brain mapping and MRI for Rp 5 millions or US$ 357
Whenever we ready, when we apply, the DSA schedule may take 1 - 2 months in waiting list due to a lots of patients to be brain washed.


Pray for the best outcome, at list may walk normally even with  a cane and say thanks to God who will took care of me. Amin.

   

Sabtu, 12 Desember 2015

50 BODYWEIGHT EXERCISES

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full Body

1. Inchworm

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump

Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl

Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).

4. Mountain Climber

Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

5. Plyometric Push-Up

Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

6. Stair Climb with Bicep Curl

Turn those stairs into a cardio machine—no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

7. Prone Walkout

Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)

8. Burpees

One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank

Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up

Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

11. Wall Sit

Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

12. Lunge

Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

13. Clock Lunge

Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row

Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Pistol Squat

There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

16. Lunge Jump

Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

17. Curtsy Lunge

Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

18. Squat

Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

19. Single Leg Deadlift

Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

20. Squat Reach and Jump

Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

21. Chair Squat Pose

Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

22. Quadruped Leg Lift

Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

23. Step-Up

This may be self-explanatory, but just in case—find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

24. Calf Raise

From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest & Back

25. Standard Push-Up

There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up

Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Contralateral Limb Raises

Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

28. Donkey Kick

It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

29. Handstand Push-Up

Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you—safety first!

30. Judo Push-up

From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

31. Reverse Fly

For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

32. Superman

Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.

Shoulders & Arms

33. Triceps Dip

Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up

Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer

Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms—like you’re in the ring!

36. Shoulder Stabilization Series (I, Y, T, W O)

OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles

Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Core

38. L Seat

Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up

Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Flutter Kick

Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

41. Dynamic Prone Plank

Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

42. Side Plank

Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

43. Russian Twist

Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

44. Bicycle

Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.

45. Crunch

Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

46. Segmental Rotation

Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

47. Shoulder Bridge

Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

48. Single Leg Abdominal Press

Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

49. Double Leg Abdominal Press

Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

50. Sprinter Sit-Up

Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.
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Minggu, 29 November 2015

STROKE SURVIVOR EXERCISES GROUP



About two weeks ago,  I searched a group of stoke victims. Actually I found tree groups, 2 administered abroad and one  locally in my mother language, Indonesia. To my surprise one group administered in US attracted me to join :"Stroke Survivor Exercises".

Most of the posting related to EXERCISES similar to it's group's  name. Only a little posting something else like Thanksgiving. Any statues even just a small achievement many gave support or congratulated. In the other hand if any said about sickness, every body pray for him/her.

I am one of the weaker who just walked 50 small steps without a cane, got so many support said get it slowly, awesome, practice, practice and practice, practice until we die,. Those kind of support mean a lot to me not to stay passive, lying on bed or using wheelchair.

The member of this group were worldwide, mostly from US, Japan, Latin America, Australia, UK, The Philippines and me from Indonesia. I didn't add them in friend list because we using different languages, confuse them later to read my status in my mother language, Indonesia.  

I urge stroke survivor especially Indonesian to take advantage from this group

Sabtu, 14 November 2015

HOW I AM OVERCOMING CHRONIC PAIN WITH PHYSICAL FITNESS



By Scott Fontenot


I had brain surgery and a stroke on the same fateful day. That day messed up my life. I lost a calling I loved, along with 65% of my families income. The last seven years have been one of the great challenges of my life.
That traumatic brain injury left me with Central Pain Syndrome, a burning, (like shingles burning described on TV), on the entire right side of my body for the rest of my life. As many as 7% of stroke victims are afflicted with CPS. I battled deep anger (I was not told of the stroke until nine months after it occurred, when the pain overwhelmed me), leading to years of suicidal battles.
And then five years of needing 2.5 times the recommended daily dose of extended release morphine just to continue to work 1/3 the hours I used to (20 instead of 60) If a person who never used opiates took my daily dose at once, they would most likely die. I am simply not able to move much because of excruciating, intractable pain.
The farthest I managed to walk was 400 meters every now and then. After an exertion like that I would be laid up for 3 days. Two years into all this I began feeling brutal pain in my right middle ribs, like somebody punched or kicked me, a broken bone! My liver, rib bones and nerves were checked, everything ok. The pain was a new part of CPS, and I still feel it right now. Dealing with pain is a big part of my life, like it or not.
On Father’s Day this year, I finally decided that I must take some serious steps to make a good finish of the 55 years I have already clocked in. I thought these years would be the best in many ways. I am a grandfather! So far, they have not been the best. Time to fight back.
I quit morphine that day, cold turkey. The next three weeks of detox were brutal. Could not eat for 2 1/2 weeks. I decided to try using physical fitness as a method to deal with my chronic pain, to replace much of the medicines needed to go that route. Instead of large doses of prescription pain medication, testosterone boosters, and anti-depressants,
I would try working out (gently at first, with lots of hot tub time during detox). That would be my medicine. If I could slowly improve my actual physical health (as I did much of my life before the brains hit the fan), many other things might improve.
My ‘breakthrough’ came when my doctor and psychologist both said, “really, the nerves, bones, muscles, skin and blood system on the right side of your body are perfectly healthy”.

The pain is occurring in the ‘bad spot’ on my brain, not from the nerves themselves. In other words, I feel like bad sunburn all over and a kick in the ribs, in my brain, not because I have those issues physically. So I could actually exercise pretty strenuously, if I could overcome in my mind, the feeling that rose up when I move. I knew that, but I didn’t know how to deal with it.
Seven years later I am finally making progress. Call it ‘mind-over-matter’ or spiritual breakthrough, I don’t know, but I have been training, working out with a strategic focus, to re-enable the very real disability that was slowly killing me.
While enjoying this breakthrough I have learned some important things regarding physical fitness:
1. Superhuman strength can be found -
I am able to increase my performance by altering my physical perceptions. Like the man who lifts the car under which a child is trapped. Superhuman strength (beyond my very human minimum) is still available.
The limitation of a even a well-trained body is the brain. People are now running 100 mile marathons! For the inactive, even moving a little is against what the body is adjusted to.
I use skills like ‘positive self-talk’ and other sports psychology methods. “Right foot, you are lie to me! That pain is not really there. I can walk as far as I want to!” Exertion feels like pain, until we raise our physical capacity. But we can overcome the pain to push to fresh levels. Momentum in health is important after we have been stopped in our tracks for a while.
2. Flexibility is very important —
 If I could only do one (minimal) form of exercise (when I’m 95!) I would focus on flexibility. Use dynamic warm up (stretching with motion, watch any pro team get warm) before and after on workout days, with static exercise, sweet stretching (flexibility) on days between. In my rehab I did flexibility training for six months (stretching on the floor twice a day) before I broke out and added strength and endurance exercise. We can walk with increased poise and fluidity, with improved posture and comfort in everyday exertions.
3. Consistency.
Consistency way more important than ferocity (working out ‘hard’, killer workouts). Ferocity can lead to injury, slowing down progress. Measured ferocity can be held for tough reps, intervals are huge for progress (29…come’on…. 30 UuuUgh!). Workout at least 3 times a week, but if we can only do one, do it every week as consistently as possible. Soon after two-a-week becomes consistent, then more reps can slowly be added. I now have to do something every day, my body craves exercise: stretching day after weight training, long swim after day off, nice weather: bike ride and kayak etc. Trainers say it takes two consistent years to see solid fitness achieved. I’m just in my 5th month, feel much better! Hope to look back after two years and rejoice at continued improvement.
4. Play Games —
 Find some fun but physical activities to provide workout options. Tennis 2x a week, with bike ride or walk on other day. Options give us healthy choices, helps us to ‘do something’ on tired or bad weather days. Avoid boredom, have fun. I love my bike and my kayak. I have challenged my 33 year-old son (who rides his bike 150 miles a month in summer) to a tennis match. Having fun with a little exertion is a great cheat (instead of beating ourselves with weights and cardio).
5. Keep it as simple as possible-
We don’t need fancy machines (we can rent them at a gym- love the back extension machine!). But, simple dumb-weight, jump rope and floor pad is all we need. ‘Body-weight exercise’ can be done with no equipment at all. Use lifting or holding the weight of your body to gain strength and endurance.

Push-ups and crunches are common examples, but there are many others.
 SEALS excel in this, able to hold pushup position for hours! So, keep it simple and enjoyable.
I get into a stomach crunching position and hold it, image of a Survivor challenge in my brain, who can hold it longest? Oh, the Plank, I love it: (Lie prone on the floor with feet together and forearms on ground. Draw abs in and tighten glutes. Lift entire body off the ground until it forms a straight line from head to toe, resting on forearms and toes. Hold. Slowly return body to the ground, keeping chin tucked and black flat.)
6. Menu — 
What we ingest is huge for health and fitness, some say 80–90% of total achievement. We are trying to eat ‘real food’, fruit and nuts and vegetables. Fish and chicken and eggs and cheese. Less fast food and processed food. Less sugar. I’m trying to be a better chef, cooking great meals, with less fat and sweet. Basic training target is: Carbs in morning and mid-day, and protein later in day. No eating within two hours of sleep.
7. Sleep is critical to great health-
Some professional athletes average 10 hours per day. We need to work at this, it is 1/3 of our lives! More time in bed, best bed you can afford. No TV, even reading can keep us awake. If trouble sleeping, exercise (stretching or swimming) later in day, get tired. Or try exertion (even 15–30 minutes) twice in a day, then sleep well! Find a way to sleep as long and as many nights as your body truly needs. Use sleep tracking technology to improve. Some say you can’t ‘catch up’, but if you can only take a nap on Saturday or Sunday, I say enjoy it! If we can get enough healthful sleep, with a full cycle, waking up without an alarm, feeling well and fresh, we are ready to workout and eat right. Good sleep is a foundation for wellness.
8. Breathing is Life — 
Of course, if we stop breathing we die! Many studies show though, that without significant cardiovascular training our lungs deliver less and less oxygen to our bodies, and are less efficient in breathing out carbon dioxide, as we get older. Our lung tissue and even bone and muscle tissue decreases in strength. But now we can use controlled breathing to improve our training capability, and more importantly, our sense of health and well-being.

Simple example is weight training. We breathe in as we let a weight down, then breathe out smoothly as we push the weight back up. Swimming I take two strokes then breathe, then count four, and breathe. We should think about how we breathe when walking, and yes, while we make love! All can be improved with thoughtful breathing. Not weird breathing, just straightforward athletic training, increasing our maximum oxygen capacity. Right breathing in training leads to more oxygen always. Most important thing learned: when I stretch and a muscle and joint burn I can breathe and have lactic acid moved out of my body. More oxygen is a very good thing.
9. Sabbath the Body — 
Recovery is a huge part of improved physical fitness. Muscles do not increase in strength and density while working out, it happens in recovery. So, even an active athlete, must rest at least one day each week. Taking time for hot tubs and sauna, sexual enjoyment, even quiet stretching and other physically relaxing activities help accomplish recovery. Eating right (more protein), helps to provide nutrients for rebuilding muscular strength (density, not mass). So, besides sleep, a day of rest is a must. And sometimes, without feeling guilty for interrupted training, we should take a couple of days, especially when muscles or joints need time to feel right. I make those ‘stretching’ days, but even then make it easy and quick.
10. Endurance Adventures — 
Once in a while I push myself beyond what is safe, or expected. Paddling 14 nautical miles, five hours of kayaking in open salt water (crossing the Hood Canal to get a latte at Pleasant Harbor!), swimming a mile for the first time (working on 2 now), walking much farther than daily walk (7.5 miles, 96 degrees, Houston TX), and paddling down the beautiful Skagit (bounced around pretty exciting by some easy Rapids!), that was my action summer! These exercises taught me that I can do more, more than the average man (when I tell people about these adventures they say they need to get back to the gym!), and much more than my former out-of-shape-sicko man-wannabe. These are endurance milestones, letting me know that when I push myself I can grow in every way. Plus, it can be exciting and joyful. It may be walking around the block more than once, but we feel achievement.
People ask me if the pain has gone away. No, it has not changed, best I can tell. All that has changed is my method of coping with the pain. I use one medicine, called Gabapentin, which came before Lyrica, advertised as the anti-shingle burning medicine. It does help, with few side effects. Instead of using chemicals which overwhelm the brain, I am attempting to retrain my own brain! That is my new recipe for overcoming chronic pain.
I will never forget climbing Mt. San Gordon near LA, my family town of San Bernardino, 11,000 feet, 28 mile total, in one day, July 2nd, 1982. We went up to where breathing was a huge challenge, saw the Pacific Ocean, Mexico, and the Mojave on the same day (one amazing view!), climbed down waterfalls in the dark, and have a great story to tell my grandson. We can find adventures and risk our fitness, really put it to the test. That is what keeps me going. I’m going to climb a mountain with my son and grandson.

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