For My Body

Lack of Exercise

REASON

Lack of exercise outcome (as deadly as smoking & alcohol & being overweight):

  • High risk of 
    • developing high blood pressure.
    • developing type 2 diabetes.
    • developing coronary heart disease than those who are inactive. This is even after researchers accounted for smoking, alcohol use, and diet.
    • add to feelings of anxiety and depression.
    • increase risk of certain cancers.
    • muscle atrophy

ACTION

Exercise regularly at a moderate or intense level for 4 to 7 hours per week.

Start slowly, gradually:

  • walking for 15 minutes a day 
  • then slowly increasing the amount of time you spend exercising, as well as the intensity level of each session. 

You may need months to work your way up to 4 to 7 hours a week, but that’s OK.

MOTIVATION

  • Watch videos of active people
  • Visualize yourself as active person

Breathing

Shallow Breathing

Drawing of minimal breath into the lungs, usually by drawing air into the chest area using the intercostal muscles rather than throughout the lungs via the diaphragm. Shallow breathing often feels tense and constricted, while deep breathing produces relaxation. 

Shallow, rapid breathing has many possible medical causes, including: Asthma. Blood clot in an artery in the lung. Choking.

Why do I feel like I can’t take a deep breath?

Conditions that can cause a quick onset of dyspnea include asthma, anxiety, or a heart attack. 

Shallow breathing may lower your body’s oxygen level and increase the carbon dioxide level in your blood.

Low Oxygen Level

Low blood oxygen levels can result in abnormal circulation and cause the following symptoms:

  • shortness of breath.
  • headache.
  • restlessness.
  • dizziness.
  • rapid breathing.
  • chest pain.
  • confusion.
  • high blood pressure.
  • low oxygen levels in the brain can induce yawning
  • rapid breathing.
  • shortness of breath.
  • fast heart rate.
  • coughing or wheezing.
  • sweating.
  • confusion.
  • changes in the color of your skin.

Everyone’s oxygen levels in the blood are lower during sleep, due to a mildly reduced level of breathing.

We have here listed 5 important ways for more oxygen:

  1. Get fresh air. Open your windows and go outside. 
  2. Drink water. In order to oxygenate and expel carbon dioxide, our lungs need to be hydrated and drinking enough water, therefore, influences oxygen levels. 
  3. Eat iron-rich foods. 
  4. Exercise. 
  5. Train your breathing.

Drinking Water Benefits

  • It may improve memory and mood.
  • It can help reduce sugar cravings and aid weight maintenance.
  • Helps maximize physical performance.
  • Significantly affects energy levels and brain function.
  • May help prevent and treat headaches and migraines..
  • May help relieve constipation.
  • Helps prevent hangovers.
  • Helps dissolve minerals and nutrients, making them more accessible to the body

Diaphragmatic Breathing 

Diaphragmatic breathing – calms your nervous system, making you more relaxed

speak on the exhale

Now practice diaphragmatic breathing for several minutes. Put one hand on your abdomen, just below your belly button. Feel your hand rise about an inch each time you inhale and fall about an inch each time you exhale.

  • Do diaphragm breathing morning when wake and night for 2-3 mins 
  • Practice speaking on the exhale – Will stutter if talk on inhale because blocking air
  • Pacing (e.g. tapping in rhythm while speaking) so can speak slower
  • Talk lightly on words like with p, m and t words

Benefits

  • It helps you relax, lowering the harmful effects of the stress hormone cortisol on your body.
  • It lowers your heart rate.
  • It lowers your blood pressure .
  • It helps you cope with the symptoms of post-traumatic stress disorder (PTSD).
  • Encourages full oxygen exchange
  • Increases supply of oxygen and nutrients to cells throughout the body.
  • Helps increase the supply of blood and nutrients to muscle blood and bones.
  • Relaxes muscle spasm and relieves tension.
  • Releases and reduces muscular tension that eventually may cause structural problems.

Stretching Benefits

  • Flexibility. Stretching improves flexibility.
    • Without stretch, the muscles shorten and become tight.
  • Posture. Stretching is also beneficial to improve your posture. …
  • Increased Nutrients and Reduced Soreness.
  • Calmed Mind.
  • Release Tension.
  • Increase Energy.

Impromptu Speaking

Locations to Practice

  • Business meetings (test your impromptu skills)
  • Everyday interactions (e.g. speaking with bank teller)
  • Social events

Practice Techniques

  • PREP
    • Point – Start your speech by making a clear point about the subject
    • Reason – Explain why you are speaking on the topic
    • Example – Give a few examples to bring life to your story
    • Point – End with a concluding point that wraps up your speech
  • Pros vs. Cons Method (works well in business meetings, conference calls, and everyday settings)
    • Set up the issue by addressing the Pros first, the Cons second, and then neatly wrap up your point with your Recommendation
  • Replacing (filling in for) a speaker
    • quickly think about how you would open and close your speech
    • you may begin by sharing a few personal stories and then engage the audience by acting as a moderator by encouraging questions and answers to extend the speaking time if needed

Practice in real-time

  • Don’t stress
  • Avoid rambling
    • Draft an outline (before you go on stage) – write a few notes to help guide you
  1. Choose a speech topic from the list 
  2. Give yourself a strictly monitored preparation time of no more than one minute in which to note an opening, a couple of main points with examples and a conclusion.
  3. Deliver your speech while timing and if possible, recording it. Aim for at least two minutes.
  4. When you play it back, listen for fluency, structure and content. Each of those combine to create the overall impact of your speech.