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Chapter 5: Exercise and Its Type

Synopsis

In this chapter, I will tell you about different types of exercises and their effects on different aspects of your life and health.

Exercise to improve bone and muscle strength
Flexibility increasing exercises
Cardiovascular exercise
Aerobics

Get Moving

If someone has told you that only a hard and tough exercise routine can make you healthy then, he has misguided you completely because although exercise is necessary for your health and fitness but it is not necessary that you have to work out for more than an hour every day to stay fit. After hearing this kind of hard working plan, most of the people lose their heart and they think that they do not have time for this crap and they are better without it. This is also a wrong attitude and you should look for more proper and realistic guide. Obviously, you have a busy life routine and you cannot get time for exercise daily but you can obviously find 15-20 minutes daily for very relaxing kinds of exercises which can help you to get rid of whole day’s stress and can make your fresh for a new start. In this discussion, I am going to give you all those secret exercise types and will also tell you their advantages.

First of all, you need to know that there are four kinds of exercise plans which are available and all four of them have different advantages for your physical health.

Exercise To Improve Bone and Muscle Strength

These exercises are also called strength and resistance increasing exercises. Most of the people take body building as strength and resistance increasing exercise but you need to know that body building is another category of exercise in which the primary goal of the person is to enhance muscle growth.

You can add some weight lifting and body building in your fat burning and weight control plan but you should do it to an extent where your body can bear it without any problem. If you over tried this exercise then, your whole body can be a mess. I have seen people joining gyms and doing hard exercise just by watching other people doing it. This is not the way to go instead consult your trainer personally and ask him about appropriate exercises which can fit in your needs. If your weight is under control and you need just light exercise to keep your healthy system going then, you do not need to lift heavy weights.

Flexibility Increasing Exercises

Second type of exercise plan can be to increase your flexibility and in more common terms you can say that if you used to have pain in your arms, legs, lower back, neck and other similar areas of your body then, you need to make your body more flexible. Flexibility will increase resistance and you will be able to cope with more difficult positions and postures easily. You have to go through different postures in daily life for example if you work in an office then, you can be given an uncomfortable chair at times or you may be given some work in which you have to concentrate hard on computer screen and you cannot rest your back with chair. In these situations, if you do not have any flexibility in your body then, it will create problems but regular flexibility exercises which will not take more than 10-15 minutes of your time, will increase this flexibility and will make you feel better and active.

Cardiovascular Exercise

Cardio means heart and vascular means the vessels of blood and this whole phrase means that these exercises improve the functionality of your lungs and make the use of oxygen more effective and rectify any heart problems which you can have. These exercises are little time consuming and should be properly learned from your doctor or trainer. Most of the times, people who already have got some heart problem perform these kinds of exercises to avoid any future problems.

Aerobics

Aerobics are the last type of exercises which are most helpful for maintaining a healthy body. These exercises are very simple and they do not need any special preparation and time frame for execution. If you just get up early in the morning and do some dancing then, this is also a type of aerobics but most of the aerobics are for young and energetic people as some difficult angels and twists are included in this exercise routine. You need to first learn this exercise from some professional trainer of aerobics and once you have learnt them then, these exercises will not require more than 10 minutes of your daily time.

Chapter 6: Tips for Weaker and Old Age People

Synopsis

If you are a senior citizen and striving for good health then, this chapter will give you perfect ways to maintain a very fit and healthy body.

Keep your mind young
Some secret health tips for older people
Regular health check ups
Overcome your bad habits
Senior safety at home

Seniors

Our body is just like a very delicate machine and more we use this machine, more sensitive it becomes to faults. Similar is the case with old age because in our old age, we had consumed almost everything of our body and it needs special care and extreme attention to stay fit and working 100 percent. If you are in your early 40’s then, you should know that you are entering an age where very small diseases can over run you and you will be left helpless but there are lots of things which you can always do to improve your daily life and stay fit even in your old age.

Keep Your Mind Young

Most of the people get old because they think they are old. Your mind frame has a very deep effect on your overall health. You should never say to yourself that you have become old and weak because if you trusted this opinion then, it will make you even weaker and older.

You should keep your spirits up and say to yourself that it is not the time to lie down on your bed instead you should participate actively in daily activities. I have seen people who lie down on their bed when they enter in their 50’s and have their grandkids. This is not the way instead you should remain active and try to participate in your family matters as it tells you your importance and you do not stick to that plan of being weaker.

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Horse owners must have adequate fencing to safely contain and manage their horses. Fencing often is considered just a means of containing horses, which is especially important in urban areas. But fencing is much more than that. Daily labor needs and routines are influenced by the fencing plan.

The key to good horse fencing is proper construction and adequate maintenance. Safety of the handlers, visitors and the horses must receive first priority in designing horse fencing. Cost is a major consideration, but it should not dictate unsafe or inefficient fencing. While aesthetics should be considered, it should not overrule safe, functional fencing. For example, do not place boards on the outside of posts just because it looks nicer; it’s safer for horses and more functional to place the boards on the inside of the posts where leaning against the fence will not loosen boards.

Barbed wire should not be used for horses, and electric fencing alone is not recommended for perimeter fences. However, because horses are sensitive to electric shock, they can be easily trained to respect electric fences. A major concern is visibility. Electric fencing made of wide tape addresses this concern, but those tapes tend to be relatively poor conductors and do not last long. Another option is plastic-coated, 12.5-gauge, high-tensile wire developed specifically for the horse industry. It is more visible, attractive and safer than uncoated wire.

If wire is used, it should be smooth. A fence made of 12.5-gauge, high-tensile wire with a tape for visibility works well. If electric fencing is used for perimeter fencing, four to five strands should be used. The top wire should be 40-50 inches above the ground.

Choose fencing that safely meets your economic and aesthetic needs. To minimize damage and maintenance to your fences, consider using an electric strand on top of PVC or wooden fencing if your horse is a cribber or if it chews.

Keep in mind a few basic fencing needs of horses when you make your choice. The general rule is that the top of the fence should be at eye level to the horse. This discourages horses from jumping over the fence.

Lightweight, temporary electric fencing consisting of polytape, polyrope or polywire

strung on lightweight plastic or fiberglass posts works well for dividing a pasture into paddocks in a rotational-grazing system. Use of small, uncoated, 14-gauge or 18-gauge wire commonly used with cattle is not recommended because it is not safe for horses, primarily because they cannot see it. Because of their poor eyesight, horses often make contact with the electric fence, which shocks them and makes them run. This can be disastrous if the wire gets wrapped around a horse’s leg. The small wire can also cut horses when they run into it.

There is no forage that is best for all situations. Several forages, singly or in combinations, make good horse pastures. But not all forages are suited for horses. Forages are classified as grasses or legumes, and further defined as cool-season grasses or warm-season grasses. Some are perennials and some are annuals.

Horse pastures should have one or two grass species that grow well on a specific soil type, plus a legume that is well adapted to the soil, Adding one or two other grass or legume species to this mixture can extend the growing season because each species has a time of the year when it produces best. By using several species, owners could provide horses with adequate pasture for most of the year

Keep in mind that horses are picky eaters, and will overgraze the grasses they like best while ignoring the other forages. Some horses also prefer grasses over legumes However, legume forages are more nutritious than grass forages, and they enhance the nutrition of grasses because of their nitrogen-fixing capabilities. A well-managed rotational-grazing system encourages horses to utilize all of the forage species in a paddock.

Soil Erosion

Soil erosion can be a serious problem on pastures or paddocks. Any sloping area that is not adequately protected with healthy vegetation is likely to produce sediment-laden runoff that has offsite impacts, especially in streams and lakes. Erosion can occur as sheet or rill soil movement, which is subtle, or in concentrated flow as gullies, which can become deep enough to risk animal injury. Fencelines that run up and down hill can be very susceptible to gully erosion due to the typical concentration of the animals along the fence, eliminating all vegetation.

Any gullied areas in pastures or paddocks must be filled and graded to eliminate the hazard. Pastures should be reseeded immediately after grading. Horses must be kept off of repaired and reseeded areas to allow the vegetation to establish.

In a pasture, maintain adequate vegetation for animal nutrition and soil protection. This is done through rotational grazing and forage overseeding. At times even seeding of annual grasses can be prudent if quick cover is needed before the desirable forage species can re-establish.

Keep "clean water clean." Use grassed waterways, diversions, or subsurface drains to divert clean runoff around barns, manure storage areas, and paddocks.

Install and maintain a system of properly sized roof gutters, downspouts, and drains to prevent roof water from becoming polluted by mixing with barnyard manure and sediment.

Separate barnyards, paddocks, and manure storage areas from any waterway with filter strips of vegetation to trap sediments and absorb nutrients in runoff.

Soil Compaction

Compaction of the soil surface can greatly reduce rainfall storage and increase runoff and erosion. A porous soil improves plant vigor by allowing the infiltration of water, air, and nutrients. Hoof impact and machinery operation on wetter fields compact soils and intensify loss of this porosity.

Soils that are higher in clay content are more susceptible to hoof compaction than sandier soils.

One of the methods commonly used to reduce soil compaction is to aerate. Aerators are available for purchase or rent and easily hook up to a tractor with a 3-point hitch. Core aerating, which pulls 3-4 inch cores of soil, is generally more beneficial than tine aeration, which cuts narrow 2-3 inch slots. The best time to aerate is in the spring or early summer when grasses are growing most actively. Aerating can be done as part of a fertilizing and reseeding process. Aerate when soils are not wet.