I cannot recall when I started my morning walks, but it has been some weeks already since I have my daily walks in the sun. I tried to go everyday unless I have appointments in the morning or when it rained.
I had been very weak and unsteady on my feet that I could not leave home unaccompanied.
The first time I stepped out alone since being sick again was sometime in March this year. I walked to the market nearby and it was an hour later when I got home. After lunch, I was so exhausted that I fell asleep for almost 4 hours.
The first few days of my morning walks in the sun was exhausting that when I got back home, I would sit down and rest for quite some time before I had the energy to move again.
As days passed, although I still feel tired but it was not as bad as before.
Around the end of July, my left leg that I was having problems with the sciatic nerves and which was always numb and painful especially in air-conditioned area, had become better after I asked for my Master's blessings and also applied accupressure myself. In an air-conditioned area, I could practically feel the pain right deep into the bone. I had been relying on painkillers with muscle relaxant for relief. It certainly felt really good to have gotten rid of the pain.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, 31 July 2012
Tuesday, 23 March 2010
Sentosa outing with NPC support group
Saturday, 13 March 2010 - 3 of us from TRC joined the NPC (nasal pharyngeal cancer) support group on one of their fringe activities. The theme for their fringe activities is 'exercise, eat right and be happy' and this time it's a nature walk in Sentosa.
Having not been to Sentosa for a long time, I was surprised to note the many new developments and changes that have taken place. The flora was evident and plentiful but unfortunately, the fauna was missing, the free-roaming ones, that is.
We took the monorial from Vivocity at Harbourfront. A return ticket costs S$3.00 and we could either get the one-time return ticket from the station counter or use our transitlink card.
The monorial consists of 2 carriages and each has limited seats. One of the bench-like seats in our carriage was occupied by several young and healthy-looking men (very likely from China). We, a group of middle-aged and mostly greying-haired people, were left standing around them. They were looking at us chattering and laughing away but none bothered to offer a seat. Courtesy is dead. Not surprisingly, they got off at the very first stop, which is the Resorts World. I wonder why young men like them cannot stand even for a few minutes and every seat they come to, they have to grace it with their bums. Fortunately, that incident did not dampen the liveliness of the group. We certainly do know how to enjoy ourselves.
We alighted at the Imbiah Station and wandered and walked, up on the elevated boardwalk, through the nature walk, past the waterfalls and on the sandy beach of Siloso, and all the way to Palawan Beach where we lunched at Samundra Restaurant. This restaurant served North Indian Food. The owner of the restaurant is Mr Wong Chak Wai who is also an NPC member. After a sumptuous meal, he showed us how to make yoghurt using organic milk and we went home with a box of yoghurt each.
It was indeed time gainfully spent and we made new friends and learnt a lot from the NPC members, who is a very active support group.
The monorial
Merlion
Flora providing delightful colours along the way.
Luge - part go-cart, part toboggon
The elevated boardwalk, forming part of the nature walk.
Imbiah Falls
Part of the nature walk
Siloso Beach
Learn how to surf from here
My lunch - chicken curry on naan.
Interior of Samundra Restaurant - nice ambience.
From the Beach Station
Having not been to Sentosa for a long time, I was surprised to note the many new developments and changes that have taken place. The flora was evident and plentiful but unfortunately, the fauna was missing, the free-roaming ones, that is.
We took the monorial from Vivocity at Harbourfront. A return ticket costs S$3.00 and we could either get the one-time return ticket from the station counter or use our transitlink card.
The monorial consists of 2 carriages and each has limited seats. One of the bench-like seats in our carriage was occupied by several young and healthy-looking men (very likely from China). We, a group of middle-aged and mostly greying-haired people, were left standing around them. They were looking at us chattering and laughing away but none bothered to offer a seat. Courtesy is dead. Not surprisingly, they got off at the very first stop, which is the Resorts World. I wonder why young men like them cannot stand even for a few minutes and every seat they come to, they have to grace it with their bums. Fortunately, that incident did not dampen the liveliness of the group. We certainly do know how to enjoy ourselves.
We alighted at the Imbiah Station and wandered and walked, up on the elevated boardwalk, through the nature walk, past the waterfalls and on the sandy beach of Siloso, and all the way to Palawan Beach where we lunched at Samundra Restaurant. This restaurant served North Indian Food. The owner of the restaurant is Mr Wong Chak Wai who is also an NPC member. After a sumptuous meal, he showed us how to make yoghurt using organic milk and we went home with a box of yoghurt each.
It was indeed time gainfully spent and we made new friends and learnt a lot from the NPC members, who is a very active support group.
The monorial
Merlion
Flora providing delightful colours along the way.
Luge - part go-cart, part toboggon
The elevated boardwalk, forming part of the nature walk.
Imbiah Falls
Part of the nature walk
Siloso Beach
Learn how to surf from here
My lunch - chicken curry on naan.
Interior of Samundra Restaurant - nice ambience.
From the Beach StationSaturday, 25 July 2009
Qigong boosts immunity - updated 25 Jul 2009
I moved this post as I have updated it.
My qigong and taiji master taught me a form of qigong to improve blood circulation and boost the body's immune system.
Updated 25 Jul 2009 :
Before beginning, lift the tip of the tongue to touch the palate (roof of the mouth) and hold it in that position until the end of the session. This is normally done in qigong and taiji practice.
Stand with both feet parallel to each other and apart according to the shoulder's width.
Knees slightly bent.
Chin slightly down so that the head and neck is in a straight line and the head is not tilted back.
Raise both arms to about waist level and extended forward. Spread out the fingers of both hands and always ensure that the middle fingers are fully stretched.
Lean the body slightly forward (at the hips) so that the weight is on the front part of the soles, and no weight is on the heels. If this is done correctly, the calf muscles will feel the strain. Make sure the toes are spread out and not curled up.
Visualise the 'qi' from the soles moving up the body, to the neck, the head, then down to the nose, the chin, to the 'tan dian' (acupoint about 3 finger-width below the navel), and down to the heels again. Continue doing this visualisation of the 'qi' moving up and down, like in a circuitous course, from the soles all the way up the back to the head and down the front to the soles again.
Hold this position for 20 minutes. The whole body is expected to perspire.
Do this everyday. Start with 10 minutes initially if one cannot hold this position for 20 minutes, for example, weak legs.
Updated 25 Jul 2009 :
Note : I felt this helps bowel movements too. Try doing it and find out yourself.
My qigong and taiji master taught me a form of qigong to improve blood circulation and boost the body's immune system.
Updated 25 Jul 2009 :
Before beginning, lift the tip of the tongue to touch the palate (roof of the mouth) and hold it in that position until the end of the session. This is normally done in qigong and taiji practice.
Stand with both feet parallel to each other and apart according to the shoulder's width.
Knees slightly bent.
Chin slightly down so that the head and neck is in a straight line and the head is not tilted back.
Raise both arms to about waist level and extended forward. Spread out the fingers of both hands and always ensure that the middle fingers are fully stretched.
Lean the body slightly forward (at the hips) so that the weight is on the front part of the soles, and no weight is on the heels. If this is done correctly, the calf muscles will feel the strain. Make sure the toes are spread out and not curled up.
Visualise the 'qi' from the soles moving up the body, to the neck, the head, then down to the nose, the chin, to the 'tan dian' (acupoint about 3 finger-width below the navel), and down to the heels again. Continue doing this visualisation of the 'qi' moving up and down, like in a circuitous course, from the soles all the way up the back to the head and down the front to the soles again.
Hold this position for 20 minutes. The whole body is expected to perspire.
Do this everyday. Start with 10 minutes initially if one cannot hold this position for 20 minutes, for example, weak legs.
Updated 25 Jul 2009 :
Note : I felt this helps bowel movements too. Try doing it and find out yourself.
Monday, 18 May 2009
Taichi
Finally, I have a formal taichi session with the instructor, D, on Sunday. It is usually 2 sets of qigong first, then taichi.
My left knee was still creaking while doing the knee twisting part during qigong. And when we were 'rolling our heads', I was feeling a little woozy since I have vertigo as a result of the fall last year. Some years back, I had a fall that resulted in vertigo, but it had disappeared when I took up qigong two years ago. Now, I am hoping that the qigong will solve my vertigo problem again.
Bai Da Gong - We had a session of Bai Da Gong. This involves slapping ourselves on the full length of 4 sides of all 4 limbs - arms and legs. With each slap, you are supposed to feel the sting on the skin, such that at the end of it, your skin is supposed to turn red. It felt a little like self-torture, but it was supposed to be good for blood circulation.
Taichi - With D's instructions, and with much shifting and adjusting of hands and legs, I think I managed somewhat to do some taichi. There is another set of taichi movements that requires a sword. The length of the sword is not standard and is specially ordered to suit each individual, unless you buy the extendable one. I am skipping that for the time being as I think I have more than enough for my currently muddled brain to handle. Also, the handle of the sword is quite heavy and I am not sure if it will be too much of a strain for my lymphedemic right arm.
On the whole, I felt very good after Sunday's exercise.
D and his wife, A, are very passionate about helping people to improve their health through qigong and taichi. The sessions are free, and they welcome anybody who is interested to join them every Sunday morning at 7.30, unless it rains. The location is somewhere between the beach and carpark D at East Coast Park. Nice sea breeze, cool morning, fresh air, free instructions to get the joints and muscles in good working order and good blood circulation, what more can we want!
My left knee was still creaking while doing the knee twisting part during qigong. And when we were 'rolling our heads', I was feeling a little woozy since I have vertigo as a result of the fall last year. Some years back, I had a fall that resulted in vertigo, but it had disappeared when I took up qigong two years ago. Now, I am hoping that the qigong will solve my vertigo problem again.
Bai Da Gong - We had a session of Bai Da Gong. This involves slapping ourselves on the full length of 4 sides of all 4 limbs - arms and legs. With each slap, you are supposed to feel the sting on the skin, such that at the end of it, your skin is supposed to turn red. It felt a little like self-torture, but it was supposed to be good for blood circulation.
Taichi - With D's instructions, and with much shifting and adjusting of hands and legs, I think I managed somewhat to do some taichi. There is another set of taichi movements that requires a sword. The length of the sword is not standard and is specially ordered to suit each individual, unless you buy the extendable one. I am skipping that for the time being as I think I have more than enough for my currently muddled brain to handle. Also, the handle of the sword is quite heavy and I am not sure if it will be too much of a strain for my lymphedemic right arm.
On the whole, I felt very good after Sunday's exercise.
D and his wife, A, are very passionate about helping people to improve their health through qigong and taichi. The sessions are free, and they welcome anybody who is interested to join them every Sunday morning at 7.30, unless it rains. The location is somewhere between the beach and carpark D at East Coast Park. Nice sea breeze, cool morning, fresh air, free instructions to get the joints and muscles in good working order and good blood circulation, what more can we want!
Monday, 4 May 2009
Taichi, anyone?
I liked the sight of people practicing taichi with their coordinated fluid movements. It is so graceful.
I had my first go at taichi yesterday and, well, my movements were anything but fluid and coordinated. I had a quite a time trying to catch up with the person showing us as I was shifting/adjusting my hands, arms, feet and legs most of the time. I was out of sync most of the time.
The instructor did not turn up and one of the more experienced students, a lady, led us through the routine.
We had started with qigong, which was quite manageable as I had learnt it before, although the steps and movements seemed different. All that leg bends and twists had my joints creaking.
Then we did taichi. As a first timer, I admit it was tough trying to follow the movements of the four limbs and the turns and steps all at the same time.
I had wanted to improve my blood circulation and get some exercise in as well. My legs were giving me problems. If I had them straight for some time through walking or standing, and when I squatted, I need a lot of effort to stand up. If I stood up to walk away from a sitting position, I had to control myself otherwise I would be waddling like a duck for some seconds because my hip joints, knees and my heels hurt. Getting down from the bus also posed a slight problem and so is getting out of a car after a long car ride.
So, I was enthusiastic and game enough to try and complete most of the routines, And today, I found that my muscles had become casualties of my enthusiasm. I had not been doing proper exercise for some time and had also not done my warmups properly. The muscles on my legs were still not too bad. The main casualty is the muscles on my upper right arm, the one with the lymphedema and some lymph nodes removed. I must have stretched it a bit too much because it hurts to the touch and in most movements. I had forgotten that after surgery, if I don't stretch this arm regularly, the muscles tend to get stiff and tight.
I had my first go at taichi yesterday and, well, my movements were anything but fluid and coordinated. I had a quite a time trying to catch up with the person showing us as I was shifting/adjusting my hands, arms, feet and legs most of the time. I was out of sync most of the time.
The instructor did not turn up and one of the more experienced students, a lady, led us through the routine.
We had started with qigong, which was quite manageable as I had learnt it before, although the steps and movements seemed different. All that leg bends and twists had my joints creaking.
Then we did taichi. As a first timer, I admit it was tough trying to follow the movements of the four limbs and the turns and steps all at the same time.
I had wanted to improve my blood circulation and get some exercise in as well. My legs were giving me problems. If I had them straight for some time through walking or standing, and when I squatted, I need a lot of effort to stand up. If I stood up to walk away from a sitting position, I had to control myself otherwise I would be waddling like a duck for some seconds because my hip joints, knees and my heels hurt. Getting down from the bus also posed a slight problem and so is getting out of a car after a long car ride.
So, I was enthusiastic and game enough to try and complete most of the routines, And today, I found that my muscles had become casualties of my enthusiasm. I had not been doing proper exercise for some time and had also not done my warmups properly. The muscles on my legs were still not too bad. The main casualty is the muscles on my upper right arm, the one with the lymphedema and some lymph nodes removed. I must have stretched it a bit too much because it hurts to the touch and in most movements. I had forgotten that after surgery, if I don't stretch this arm regularly, the muscles tend to get stiff and tight.
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