HEALTH

&

WELLNESS

RIKLI AND JONES TEST

A FITNESS TEST for SENIOR CITIZENS

The Rikli and Jones Senior Citizen Fitness Test for assessing the functional fitness of older adults describes easy to understand and effective tests to measure aerobic fitness, strength and flexibility using minimal and inexpensive equipment. The Individual fitness test items involve common activities such as getting up from a chair, walking, lifting, bending and stretching.

The tests were developed to be safe and enjoyable for older adults while still meeting scientific standards for reliability and validity. Grandparents of our students participated enthusiastically.

The following tests were conducted -

CHAIR STAND TEST — Testing Lower Body Strength

ARM CURL TEST — Testing Upper Body Strength

CHAIR SIT AND REACH TEST — Lower Body Flexibility Test

BACK SCRATCH TEST — Upper Body Flexibility Test

8-FOOT UP AND GO TEST — Speed, Agility & Balance Test

WALK TEST (6 MINUTES) & STEP IN PLACE TEST (2 MINUTES)— Physical Stamina/Endurance Test.

Mr. Roger Garvin

Educator - Physical Education

Yogasana and Lifestyle

There's no doubt that life will continue to be fast-paced for most of us, irrespective of the lockdown or living the new normal. While eating right, exercising regularly, and sticking to a routine are the basics one tries to follow when it comes to living a happy, healthy life, during this global crisis, the key is to work from the inside out. It's important to let our minds and bodies heal and rejuvenate the natural way. One of the best forms of physical, mental and spiritual practice is Yoga and it is best suited for this stressful period. Regular practice of yoga will take care of all health issues. Yoga along with breathing and meditation can be considered as an all-round exercise which will take care of our body, mind and soul. Yoga is derived from a Sanskrit word ‘Yuj’ in verb form, which means to unite or to join. It is concerned with the union of the individual soul with the absolute or divine soul. It is a science of development of man’s consciousness.

Lord Krishna says, in Bhagwat Gita. “Skills in actions or efficiency alone is yoga.”

Importance of Yoga

Good Physical Health
Cure and Prevention of Diseases
Reduces Mental tension
Beautification of Body
Provides Relaxation
Helps Maintain the Correct Posture of Body
Can be done at any age
Increases Flexibility
Reduces obesity
Enhances Moral and Ethical Values

Asana

Asana is a Sanskrit term which is often translated as “posture” or “pose”. According to Patanjali asana means, “sthiram sukham asanam” i.e, ‘that position which is comfortable and steady’. As a matter of fact, the ability to sit in comfortably for an extended period of time in any position is called asana.

In asanas, the body assumes various positions in such a way that the activities of organs and glands of the body become more efficient and finally improve the health of mind and body.

Meditative Asanas

Padmasana

Improves digestion
Reduces muscular tension and brings blood pressure under control
Relaxes the mind
Helps pregnant ladies during childbirth
Reduces menstrual discomfort

Siddhasana

Stretches the hips, knees and ankles.
Helps to balance the activities of the reproductive organs.
Improves memory, digestion and the faculty of the mind.
Holds the spinal column straight and steady.
Stabilizes the nervous system by calming down the pranic energy.

Swastikasana

Broadens your collarbones and chest
Eliminates stress, anxiety and mental exhaustion
Improves alignment
Reduces fatigue
Strengthens your back
Stretches your ankles and knees

Veerasana

Relieve leg tiredness.
improves blood circulation in legs.
Improves digestion.
Beneficial in gas problems.
Cures the symptoms of menopause.
Improves your posture.
Useful in Asthma and high blood pressure.

Gomukhasana

Regulates high blood-pressure
Cures stiff shoulders
Elongates spine
Beneficial for those with bad posture
Strengthens back muscles
Stimulates kidneys

Ms. Nutan Rai

Educator - Physical Education

PUMPKINS and HALLOWEEN

Pumpkins go hand in hand with the Fall Winter, Halloween and Thanks Giving. The name Halloween is a shorter version of All Hallows' Eve or the night before All Saints Day. It can be thought of as a celebration of the night before All Saints Day.

Halloween takes place on October 31st. People around the world celebrate this day as a nonreligious celebration. It is sometimes thought of as more of kid's holiday, but many adults enjoy it as well.

The main tradition of Halloween is to dress up in all sorts of costumes. Some people like scary costumes such as ghosts, witches, or skeletons, but a lot of people dress up in fun costumes like superheroes, movie stars, or cartoon characters. Children celebrate the day by going trick-or-treating at night. They go from door to door saying “Trick or Treat”. The person at the door usually gives them some candies.

Halloween activities include:

trick or treating
decorating houses
apple bobbing,
playing pranks,
telling scary stories

Other Halloween activities include costume parties, parades, bonfires, haunted houses, and carving Jack-o-lanterns from pumpkins.

Pumpkins are usually harvested in October, this nutritious and versatile orange fruit features flowers, seeds and flesh that are edible and rich in vitamins.Almost every vegetarian is familiar with the big and round squash plant veggie - pumpkin.

The vegetable is widely used for cooking in Indian kitchens as well. We make curries, subzis, soups, kebabs and even halwas with pumpkins. Americans include pumpkin pie in their Thanksgiving meals.

Pumpkins are a member of the gourd family. They are usually round, there are varieties that are flat and other that are bumpy. Known as kaddu in Hindi, pumpkin is a vegetable that comes with a whole range of health and beauty benefits. India is one of the biggest international producers of pumpkins, along with the United States, China, Canada and Mexico.

Nutritionally, pumpkins are very rich and are devoid of cholesterol, sodium and fats. This is what makes pumpkins ideal for including in your weight loss diets. They are baked into pies and cakes, added to smoothies and lattes, and even boiled, mashed and eaten as is for a quick, healthy snack. Pumpkin is a highly beneficial vegetable that can work wonders for the diet and these are a few of its health benefits:

Pumpkin is great in Vitamin A content, and also has beta-carotene. This helps in nourishing the skin from within and also acts as a natural sunblock.
Its Vitamin C content is also beneficial in fulfilling the daily requirement. These nutrients help maintain younger looking skin.
The vegetable is known to have antioxidants that control the risk of chronic diseases such as heart disease and cancer.
The benefits of eating pumpkin are great for muscles relaxation, due to the high magnesium content in them.
Pumpkin strengthens the immunity from within and also help the immune system battle against several commonly occurring infections.

Fall is finally here and we've got just about everything you could possibly need to celebrate the season. You and your family will love diving into pumpkin-filled plate, whether you're preparing it for breakfast, lunch, or dinner!

So here we have a super food pumpkin recipe to delight your family. Celebrate fall, Halloween, and Thanksgiving with this mouth-watering dish. So ready for fall?

Let’s celebrate with Pumpkin Choco Chip Cookies!!!!!!

Pumpkin Choco Chip Cookies

INGREDIENTS FOR COOKIES:

1/2 cup melted butter
1 cup Sugar
1 cup Pumpkin Puree
1 tsp Vanilla Extract
2 cups All Purpose Flour
1 tsp baking Powder
1 tsp baking Soda
1 tsp ground Cinnamon, clove and nutmeg (1/4 tsp each)
A dash of salt
1 cup Raisins
1 cup choco chips

PROCEDURE FOR COOKIES:

Preheat the oven at 180 C for 15 minutes.
Add cinnamon, clove, nutmeg, baking powder, and salt to the flour.
In a large mixing bowl, butter and sugar until light and fluffy.
Add pumpkin puree and vanilla extract
Combine the flour mix and the dry ingredients to the creamed mixture and mix well.
Fold in raisins and chocolate chips.
Drop by teaspoonful’s 2 in. apart onto greased baking sheets.
Bake the cookies for 12-14 minutes or until lightly browned. Watch closely.
Remove to wire racks to cool.

Ms. Amrit Kaur

Mother Teacher

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