Englisch als Fremdsprache, weltweit gesprochen und akzeptiert, unersetzlich im heutigen Leben.
Um am wirklichen Leben teilhaben zu können, sind außer Grammatik und Grundstruktur einer Sprache ebenso Redeflüssigkeit, Hörverständnis und Leseverständnis wichtig, um z. B. Radionachrichten, Filme, Musik, TV-Shows verstehen und Bücher, Artikel in Zeitschriften oder im Internet lesen zu können. Ebenfalls sollten die Schreibfähigkeiten trainiert werden, denn auch sie werden in Sprachtests wie Cambridge, TOEFL, TOEIC, IELTS etc. überprüft.
Lesetexte („readings“) sollten mehrfach gelesen werden, am besten mit lauter Stimme. Viele Schüler müssen Texte nochmals leise lesen, um sie besser verstehen zu können; dies ist vollkommen normal. Nicht verstandene Worte sollten nun mit Textmarker oder Bleistift markiert werden, um danach ihre Bedeutung herauszufinden (Wörterbuch, Internet-Translater) und den Text insgesamt zu verstehen.
Greifen Sie als Sprachlehrer Fragen aus dem Text heraus, um einerseits das Textverständnis zu kontrollieren und andererseits Redeflüssigkeit und Spontanität der Schüler zu fördern. Lassen Sie bei Gruppen niemanden aus, sprechen Sie Schüler direkt an: „What do you think about it?“, „Is that right?“, „Why do you think so?“ etc.
Texte können kopiert und in Stücke geschnitten werden, um sie danach von den Sprachschülern in der richtigen Reihenfolge zusammensetzen zu lassen.
Man kann ebenfalls einen Teil des Textes (Anfang, Mittelstück, Schlussteil) herausnehmen und von den Schülern selbst schreiben lassen.
Lassen Sie Ihre Sprachschüler eine neue Überschrift oder Untertitel finden.
Wie wäre es mit „Leserkommentaren“? Sie sehen schon: Es gibt unzählige Möglichkeiten, mit Texten zu arbeiten, egal ob mit Anfängern oder Fortgeschrittenen.
Fast alle readings besitzen am Ende einige Ideen („exercises“) zum zweckmäßigen Arbeiten.
And now: Let`s get started! Have fun
The top aerobic exercises are walking, running, cycling and skating. Fantastic cardiovascular exercises to lose fat, get in shape and stay fit. You can practice indoors or outdoors.
There are two fundamental points of importance: you have to enjoy it and it has to be safe, especially when you are going to practice at night. As there is a double risk for accidents at night, the most important, whatever sport you'll do: make yourself visible (day and night!). Don't let darkness spoil your exercise; but do take precautions.
Wear bright-colored, reflecting clothing (reflective high tech fabrics, safety vests, reflective tape or straps, shoes with reflecting details all with the purpose of making you highly visible at night. You can purchase glow sticks and flashing dog collars, too. Traffic can give you a hard time, though. If you consider some simple suggestions your night time athletics won't be hazardous but fun. Better mention again: Obey all traffic laws, signs, and signals.
When riding a bike:
Ride on the right side of the road Make sure to use hand signals for turning and stopping Always wear a helmet. It should be comfortable, fit well and meet Snell or American National Standards Institute (ANSI) standards. Have the correct bike size and keep your bike (incl. all mechanical parts, tires etc.) in good condition. No biking without lighting!! This is a must: white front light, red rear reflector (LED is best), possibly side reflectors. Flashing head lights are available for helmets too. A bell is also a good idea. When biking with a group, ride in one single file with minimum one bike length apart, don't weave. Keep both hands on the handlebars. Always be alert for vehicle drivers not seeing you or opening car doors. Slow down, give the right of way, walk your bike (when crossing) or even stop if necessary. Ride your bicycle only on authorized streets/highways, never on high-speed freeways or Interstate highways. Use bicycle paths whenever possible. Never hold onto another bicycle or any vehicle while riding a bicycle. Beware of drain or sewer gratings as they can stop you violently. Watch out for bumps, rocks, sand, mud, ice, oil, cans, bottles, leaves or soft shoulders, which can make your bike slip. Other dangers are low tree branches and traffic signs.
The local police department put together some further safety tips & warnings for outdoor exercise
Avoid walking or running alone, especially at night. Take human or canine company along with you! Let someone know where you are going and when you will be back. Confine walking or running to well lit, regularly traveled walks and pathways, like neighborhood or school tracks. Avoid short-cuts and stay away from bushes, alleys, or other areas where an assailant might be hiding in the dark. Do not wear headphones. Carry a whistle and a flashlight. If you are approached by a suspicious person or vehicle, run away in the opposite direction. Try to get a description of the person or license tag number and report the incident immediately to Campus Safety or the Police Department. Alter your walking or running schedule so there is no set pattern or time established. No need to be nervous, but you should always be alerted.
EXERCISE:
Experienced trainer reveals own tips: …
Tell about your favorite sport: …
What do you prefer: Running, biking or walking? Why?
Many people come to yoga in search of new values, looking for peace and illumination, physical exercises and self knowledge. This is not surprising, as Yoga is easy to do and it’s a strong self-help method of total relaxing for people of all ages and abilities. Executing asanas and pranayamas is just a small part of the whole magnificent world of yoga with its many styles.
Yoga means union, union of mind and body, spiritual illumination and own perfection finally. It’s one of the world’s oldest branches in spiritual and physical exploration, started over 3,000 years ago in Tibet and India with the roots in philosophy and meditation.
For us today it’s a popular form of fitness that’s useful and beneficial for everyone, especially seniors who want to maintain flexibility and strength as they age.
Getting old means the body dries out, leaving us with wrinkles, thinning hair and skinny legs and/or serious disturbances like arthritis, sciatica, varicose veins, backaches, headaches, insomnia, constipation, confusion and memory loss in later years.
Our senior population is growing rapidly, living longer and in higher quality, but besides this suffering from muscular shortening, tightening and weakening, loss of flexibility and balance. As well inactivity can lead to heart diseases and osteoporosis, poor blood circulation, and can become a vicious cycle.
Chances associated with aging can be decrease in strength/cardiovascular capacity/metabolic rate/flexibility/reaction time, higher risk of osteoporosis (especially in menopausal women), connective tissue shortens and results in less stability and mobility, leg speed/strength of stride are reduced, sense of touch and pain sensitivity can be impaired and make us unaware when we exert too much pressure on a vulnerable joint.
Yoga can be the key out off this cycle as it has been shown to help alleviate or reduce many of these health problems and it can slow and reverse the aging process. Traditional classes sometimes can cause more harm that good and though the degeneration of the body sets some practice of milder forms of exercise without undergoing a high level of physical stress, such as: swimming, biking, stretching, Pilates, brisk walking instead of jogging and above all: yoga.
A lot of senior groups are formed basically by housewives, liberal professionals, retired teachers etc. They could be trained at any time of the day, preferably twice a week. Although some prefer more private, particular lessons.
Good teachers modify sun salutations, sitting poses, twists and other asanas, often with the aid of a chair or with props like Swiss balls, blankets, towels, brooms or even empty soda bottles, always paying attention on full breathing.
Since everyone is unique, it’s always recommended to listen to your inner voice and how you feel and respect your own limits.
Teaching yoga to seniors asks the teacher to
The benefits can be incredible:
It’s possible to prevent perhaps as much as 50 % of functional decline by participating in regular yoga exercises. Gently yoga is safe, gradual and effective, exhilarating and encoring. The lifts, bends and other movements for the whole body have to be adjusted to fit each person’s unique need and can be done in bed, a chair, and wheelchair, bathtub, while lying down, sitting or standing.
Here are some suggested poses for an active senior Yoga class:
Breathing technique Kapalabhati for cleansing, replenishing and warming
Eays pose Sukhasana (straightens spine, slows down metabolism, promotes
inner tranquillity)
Cat pose Bidalasana (helps the back)
Downward dog pose Ardho Mukha Shvanasana (improves spine flexibility,
stretches hips, middle and lower body, prevents back problems. Remember: DO NOT USE with back pain or back injuries!)
Warrior position Virabhadrasana
Prayer posture Anjali mudra
Half spinal twist Ardha Marsyendrasana (lengthens and strengthens spine,
for kidneys and adrenal glands)
Locust pose Salabhasana (works on upper back, targets abdominal, arms and legs)
Inverted poses (work on cardiovascular system up to steady state)
Wind relieving pose Pavanamuktasana
Corpse pose Savasana (classic relaxation, final relaxation)
If you come out off breath simply relax in corpse pose until breathing has returned to normal.
A lot of positions (e.g. Ardho Mukha Svanasana, Urdha Mukha Svanasana,
Uttanasana, Anjali mudra etc.) can be chair-positions, too. Please put a pillow under dangling feet.
As well it’s recommended for seniors to begin their yoga exercise with slow, controlled motions. This phase can last for several weeks or longer depending on the individual. Warm up exercises like twists, arm swings, arches and stretches. Rotations (legs/feet, arms/hands) integrating breathing are a perfect preparation either in a standing position or sitting down.
Before embarking on any fitness program including yoga, it is always advisable having a medical check ups, especially if the person has been sedentary or has either (current) injuries or hereditary medical conditions.
Yoga for seniors can be an enormous challenge with lots of rewards and a great happiness as if they increase their vitality, opportunities and social contacts too. Aging is inevitable, but we can improve this process with yoga. It’s never to late to get started.
By the way: in India a senior/advanced yoga teacher must be at least fifty to qualify prestigious title and experience. Something to think about…
EXERCISE:
Have you ever tried yoga? Why or why not?
Describe your favorite yoga exercise: …
The process by which insoluble food is broken down into soluble compounds is called digestion. It takes place in the mouth, in the stomach, in the small and in the large intestine.
Storage of food happens when the quantity of food is in excess of the amount required by the body. During the day you should eat
6 to 11 servings of bread, rice, cereals, pasta (carbohydrates for endurance)
3 to 5 servings of vegetables and 2 to 4 servings of fruits (vitamins and nutrients)
2 to 3 servings of meat, fish, nuts, eggs (protein), 2 to 3 servings of milk (protein and calcium) and fat/oil/sweets sparingly. This is called “food guide pyramid” (published by USDA US Department of agriculture)
and recommends strongly 58 % carbohydrates, 30 % of proteins, and 12 % fats for a normal person, more for athletes.
Carbohydrates are the main source of energy for the body, especially the brain and the nervous system. This category of food includes sugars, starches and fibers. The liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body. “Carbos” are classified simple or complex, depending on the chemical structure and reflects how quickly the sugar is digested and absorbed. They are stored in the liver and muscles as glycogen. Excess is stored as fat!
Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids. Protein is the main component of muscles, organs and glands. Every living cell and all body fluids, except bile and urine, contain protein. Children and adolescents need protein for growth and development. Proteins are described as essential and nonessential proteins or amino acids. The human requires approximately 20 amino acids for the synthesis of its proteins. The body can make only 13 of the amino acids – these are known as nonessential amino acids. There are 9 essential amino acids that are obtained only from food, and not made in the body. If the protein in a food supplies enough of the essential amino acids, it is called a complete protein.
Proteins perform as well several important functions, such as blood sugar, bones, hair, nails and chemical reactions.
Hydration is very important for numerous functions, well being and life. Remember: at least 8 cups (200 ml) of water per day, more while exercising or in hard conditions.
Vitamins are essential substances that must be consumed because the body is unable to manufacture them. They are required to maintain health and normal body functions and to prevent diseases. Some recommendations by the AHA (American Health Association):
Vitamin A for eyes, immune system (found in milk, eggs, liver, orange or green vegetables)
Vitamin C for cells, blood, bones, teeth, gums (in red berries, fruits and veggies)
for example 90 mg per day for men/75 for women
Vitamin D for bones (produced when sunlight falls on the skin)
Vitamin E (antioxidant) for cells (in many vegetables and whole grains)
Vitamin B 12 builds DNA (in fish, red meat, milk etc.)
Vitamin B 6 for brain and nerves (in nuts, seeds, bananas, beans etc.)
Vitamin B 1 Thiamin for energy, heart, muscles and nervous system (in bread, cereals, beans, pasta, soy products etc.)
Vitamin B 2 Riboflavin for red blood cells and energy (in meat, vegetables, nuts and dairy products)
Vitamin B 3 Niacin for energy and digestion (in red meat, fish, poultry)
Vitamin B 9 Folid/folic acid for red blood cells and DNA (in green veggies, citrus fruits etc.)
(The vitamins A,D,E,K are fat-soluble).
4 % of the body mass consists of minerals. They are classified as trace minerals (body requires less than 100 mg per day) or major minerals (more than 100 mg per day).
Trace minerals are: iron, zinc, copper, selenium, iodine, fluorine and chromium.
Major minerals are: sodium, potassium, calcium, phosphorus, magnesium, sulfur and chlorine.
Just a few daily requirement samples:
men women
Calcium 1000 mg 200 mg
Sodium 1100 mg 3300 mg
Potassium 2000 mg 2000 mg
Iron 10 mg 15 mg
Magnesium 350 mg 280 mg
Copper 2 mg 2 mg etc.
A number of elements in our body produce oxidation such as sunlight and pollution leading to the production of dangerous chemical compounds called free radicals. Free radicals can lead to cell damage, finally causing aging and a variety of diseases including cancer. Antioxidants are molecules that can help to destroy the free radicals and help in the recovery of athletes. The main antioxidants are Vitamin E, beta-carotene (a precursor to vitamin A), Vitamin C, Selenium, green tea and Gingko Biloba.
Food supplements should not be given to children under 21 years or pregnant women!
Severe disturbing can be caused by any kind of drugs and sometimes hazardous side effects are found after consuming caffeine, alcohol and smoking.
You can find out your BMI (body mass index) by dividing your mass in kilogram by the square of your height in cm. The ideal is 20 to 22; over 30 is unhealthy.
To avoid zigzagging in a weight loss program you should avoid sweetened drinks, sauces and toppings, deep fried food and skip to fruits and vegetables. Carbohydrates and protein provide 4 calories per gram, fat 9 calories and alcohol 7 calories per gram. Your basic energy requirement (BER) is 1,3 calories for each kilogram of body weight per hour. Remember: fat does not turn into muscle!!! 2 pounds of fat (1 kg) are burnt by 7.000 calories of activity, approximately 25 hours walking or 12 hours of skipping …
So, don’t be a couch potato, get out there and do something!
Do you have any idea what food pyramid means? It tells you what to eat and how much to eat every day. Nutritionists recommend 3 parts of carbohydrates, 2 parts of protein and 1 part of sugar and/or fat. But be honest: do you really do that? If not, you could start today. Our main energy source for the body is carbohydrates. This means, you shouldn’t skip breakfast and please, do not believe that noodles or bread make fat. This kind of food contains fibers, sugars and starches, which will be broken down to glucose that gives energy to the body. But watch out: too much is stocked as fat. The main component of muscles and organs are proteins. They’re in every tiny cell of you. Our body is not able to produce all the necessary amino acids for the synthesis of the proteins, so you have to take them. Fat and sugar should be used sparingly. Remember the hidden sugars in soda, salad sauce and industrialized food. One thing is really true: you are what you eat. If you want to be slim, you have to eat slim. If you eat fat ... An important factor for body functions is water. The recommendation is 1.5 liter at least. How about your vitamin level? In milk, eggs and veggies you find vitamin A (for eyes and immune system). Vitamin C for cells, bones, blood is found in fruits and vegetables. Vitamin D is as well produced by sunlight. Antioxidant vitamin E is in grains and veggies. B-vitamins are for brain, nerves, energy, heart and blood are provided by fish, nuts, beans, cereal and soy for example. Mineral intake varies for men and women. The most important are calcium, sodium, potassium, iron, magnesium and copper. If your diet does not provide sufficient quantities, you should think about supplements. However, the magic word is exercise. Your basic energy requirement is 1.3 calories for each kilogram or body weight per hour. If 1 pound of fat is burnt by 7.000 calories of activity, than you have to run about 20 hours to get it off. A body mass index (divide your mass in kilogram by the square of your height in cm) over 30 is unhealthy; the ideal is 20 to 22.
EXERCISE:
Strong and weak points in your nutrition: …
5 more ways to keep yourself fit: …
Youngster, listen, the adolescence is a phase of life in which we should take advantage, because after it we are already adult. There's little time, because there aren't even ten years, a hard phase, therefore enjoy it well; enjoy the life because it's very short. One doesn't need to be a genius to know this, because one day you are a 10 year-old child and the other a youngster of 15, look, only 5 years pass and the change is enormous, time doesn't stop, therefore enjoy while you aren't even 18 years old still and live your life as an adolescent at its maximum because it passes fast!
EXERCISE:
Your tips for youngsters: …
Do you remember, what your parents always told you?
A self-help book with 500 tips that are really worth trying. Even if you won't use them all, you will find some good tips and tools for everyday. And I am sure: you will make changes!
La Vie en Rose by Dominique Glocheux
You only life once. Therefore you should enjoy every moment of this. This book helps you to discover the value of simple things and small hidden treasures, making live more beautiful. Let this manual take you by the hand for a trip inside yourself. You are going to wake up your feelings, ideas and sleeping desires. Open the door to your heart and the window to your spirit, now.
The author had put together more than 500 items. Here are 50 to try:
This is really a good tips which gives countless useful tips. Even if you maybe won’t use all the 500, pick up what fits for you and get better each day. Just try! You will feel the difference after little time. I consider this one a self-help book that is really worth the bucks.
EXERCISE:
Add 5 more