Recovering from an injury is hard work, not so much for the body but much more for the mind.
The mind corrupts somtimes and I get thoughts like ” whats the point? I might never recover!
But after overcoming all the negativity of the mind, the body is ready to heal.
It was great to finally get the green card from my doctor and to be able to exercise.
The second day at the gym I did the following routine :
10 Minutes of walking on the treadmill
Full Body Streching
15 minutes Cross Trainer
15 minutes cycling ( on a bike with back support)
Floor exercises like IRON MAN and Lower Back streghtening exercise
Pushups by leaning on a wall and Squats with the help of a medicine Ball
The Pushups was tough and I have incredibly sore triceps!
It is important to keep the back straight while doing these… so that was something I was very careful about!
Stay Tuned for my Back Pain Routine !
More on this in subsequent Posts!
The best way to keep fit is to do something active that you love to do. For me this involves travelling and exploring cities on foot.
It can be really adventurous and you discover things that you would never have seen from a car.
Being on foot really helps to see a place better and also helps you to keep fit!
This is a travelogue about my walk in the historical town of Sira. This is located 50 kms from Tumkur and was founded by Rangappa Naik.However much later after the Bijapur kingdom fell into the hands of Aurangazeb , Dilawar Khan was appointed governor of Sira. He transformed the city into a beautiful place, with gardens and palaces. His legacy survives even to this day.
We took a 12km walk which you can do in a circle :
Start point : Tomb of Malik Rihan (called ” Badi dargah”)
It is a beautiful monument, lying unattended , on the side of a busy highway. Its ornate carvings suggest on the regalia of the time gone by.
Second Monument : Jamia Masjid
This Masjid is a small one. However its beauty sparkles like a diamond , on a bright sunny day.
It is absolutely beautiful and a very spiritual place.
Third Monument : Tippus Fort
This is a huge fort . However due to neglect and misuse a lot of its grandeur has been spoiled. Many of the locals use it as a toliet and it is a haven for drunkards who want a quiet place to shake off their hangover.
However even through the neglected rubble one cannot help but admire the fort. It is surrounded by a huge moat and there is a network of canals to supply water throughout the fort. Some of the ruins like the palaces and the “samadhi” of the king and the queen are in absolute ruin. It was surprising to see carvings of anjaneya swamy a hindu god at the entrance of the fort. The circular wall of the fort is a little higher and from the top one can see the hills in the distance and the ” dodda kere” a large lake bordering Sira town.
Unfortunately we could not find a guide to tell us more about the history of the place. It is a beautiful place, but we were saddened to see the disinterest of the locals to preserve their own culture and heritage.
A Walk back to the bus stop totals 12 kms.
Hope you enjoyed this post!
I have always been an outdoor person and until recently could not stand to be in a gym.
Gyms to me always seemed like these dreary factories in England during the industrial revolution.
and it seemed really pointless to me at the time.
But Life in its infinite wisdom thought me a hard lesson.
After a painful episode with my back and neck , due to poor conditioning of my back muscles , I suffered from bulging discs.
It limited my life and kept me from everything I loved to do (Read : Trekking , Travelling , Cycling, Swimming).
This is when I realized how important flexibility and strength training really is.
So this is why I hit the gym.
I had a trainer who smiled a lot and I loved the streching machine. The gym that I go to is a little airy compared to most gyms in Bangalore. It is airconditioned , which I hate, but I guess as far as gyms go you dont have much of a choice in Bangalore.
It was not as bad I imagined it to be. The only thing was that they made me listen to Britney Spears while I was working out!
Stay tuned for more of my Fitness adventures right here !
NOTHING could be more evident than the fact that exercise of the eyes will strengthen these organs just as exercise of any other part of the body will strengthen that part.
Exercise of any group of muscles not only tends directly to strengthen those muscles, but it so improves the circulation as to improve the condition of the adjacent parts. If any part of the body is weak, flabby, ineffective, exercises which involve the use of the muscles in that region will have a strengthening and toning-up effect. This applies with special force to exercises for the muscles of the eye.
Most persons will be surprised, perhaps even amazed, at the improvement in the condition of the eyes, resulting from two or three weeks of proper exercise of the eye muscles. This does not mean that one should keep up this work for only two or three weeks. If you will make it a daily practice you can expect to enjoy strong eyes and good vision to perhaps the end of life.
Exercise 1.—Turn and stretch the eyes far to the left.
Exercise 1 (Continued).—Then turn and stretch them far to the right, continuing the movement back and forth from left to right ten times or more.
Exercise 2.—Turn the eyes upward, that is to say, look as far upward as possible without raising the head.
Exercise 2 (Continued).—Then, without moving the head, lower the eyes, looking as far down as possible. Continue raising and lowering the eyes ten times or more.
Exercise 3.—Raising the eyes, look upward obliquely to the left.
Exercise 3 (Continued).—Then lower them obliquely to the other side, looking downward toward the right. Repeat ten times or more.
Exercise 4.—Raise the eyes upward obliquely to the right.
Exercise 4 (Continued).—Then stretch them obliquely downward to the left. Continue back and forth ten times or more.
Exercise 5.—Roll the eyes around in a circle, to the left upward, to the right downward, so on around. Then reverse, rolling them the other way around. Continue until slightly tired.
Exercise 6.—Shut the eyes tightly and vigorously, squeezing the eyelids together as firmly as possible. Open and repeat ten times or more.
Exercise 7.—This is an exercise that should be performed without strain, and at first with only two to four repetitions at a time. Simply look cross-eyed as though trying to see the bridge of the nose with both eyes at once.
You will find that these exercises are very simple indeed. You should practice them not once a day, but a number of times each day. You can practice them while dressing in the morning, while undressing in the evening, while out on your walks, while sitting in the car, or even while taking your meals. But you should set aside some particular time for this special purpose, whether it be morning or evening, else they are more than likely to be crowded out. At this time you should follow the eye exercises by a little of the massage treatment described in Chapter XVII, and in the end use the eye bath, described in Chapter XVIII.
One of the most vigorous of eye exercises, and one extremely effective for gaining voluntary control of the muscles of the eyes, is the practice of looking cross-eyed. A great many persons will naturally shrink from the thought of such an exercise from the fear that it may produce a permanent condition of strabismus.
Eye Exercise Diagram No. 1.— (Explanation in text.)
The fact is that the ability to look cross-eyed voluntarily indicates a good muscular condition and good control of the muscles concerned, and a person with a tendency to involuntary squint will find the practice one of the best ways in the world to correct that condition.
Eye Exercise Diagram No. 2.— (Explanation in text.)
Another very simple method of exercising the eyes will be found in a system of following lines drawn within a large circle, or an imaginary system of lines based upon any diagram, such as those illustrated in the accompanying drawings. Suppose that the circle represents the completerange of vision attained by rolling the eyes around. Imagine, then, that this circle occupies the space on the wall of the room, in front of you, that you can see by rolling your eyes around. Then imagine a series of lines or a continuous line running from side to side, as in Eye Exercise Diagram No. 1, from the top of the circle to the bottom. Now, starting at the top, follow on the wall with your eyes just such an imaginary scheme of lines as that in the diagram. Practice this a few moments with one eye first, then with the other, finally with both eyes together, and then go on to the exercise suggested in Diagram Mo. 2. In Diagram No. 3 the eye starts in the center, then traces out a circular, or to be more exact, an imaginary spiral line, until the circling of the entire range of vision is attained. The head must not be moved.
Eye Exercise Diagram No. 3.— (Explanation in text.)
If you follow the eye exercises offered in the photographic illustrations there will be no need of adding these imaginary line-tracing exercises. But you may find them interesting as a change.
This exercise trains your eyes to work together to aim at the same task, which can help prevent eyestrain.
Hold a pen in front of your face, about an arm’s length away. Move it toward your nose slowly, staring at the same place on the pen. Bring the pen as close as you can to the tip of your nose before you see a double image.
Change your focus
This exercise helps you cut down on eye fatigue.
Hold a book or newspaper as close to your eyes as you can without the print becoming blurred. Stare at the words for 15 seconds. Then, look at an object approximately 10 feet away and stare at that for 15 seconds. Repeat five times.
The eye roller coaster
This exercise improves the flow of blood and oxygen to your eyes.
Close your eyes and slowly roll them in a complete circle. Then, move them from right to left. Repeat three times.
Palming and cupping
This exercise relaxes your eyes.
If you wear contact lenses, remove them. Close your eyes and put the fleshy part of your palms over them. Press gently for a few seconds. Then, cup your hands over your open eyes. Keep your eyes open and look into your palms as you breathe slowly through your nose for 30 seconds.