Personal Wellbeing ~ 22

 Daily Body Maintenance Routine (for 60+)

 The Barefoot Medic

I’m not a smart arse!  I just know that because I exercise each organ, muscle, & sinew daily my health will be as good as it can be, at 77.  I’ve exercised this way daily since 2012 (10 years) and I'm confident that I will still be doing it at 90 (if I live that long).

 

It’s really not an arduous routine, my aim is to work as many muscles and organs as I can, daily. 

 The axiom is: 'If you don't use it you lose it!'  

If you wish to join me you will need to put aside ten minutes (10) daily; the time it takes to make and drink a cuppa…

Even better news, you don't have to do it all at once, you can spread it through the day.  It's like car maintenance, check that everything works, on a daily basis.  You only have one body, so look after it!

In addition, you will need to take the dog for a walk, daily.  Walking is an excellent form of exercise; leave the car at home!

"Never lay if you can sit!  Never sit if you can stand!  Never stand if you can walk!  Never walk if you can run!  But, do everything in moderation..."

 

.-…-.

 

 1:  I do 20 Faux push-ups resting my hands on the kitchen sink feet 2 feet away (you can do 10, or less of these) don’t over-exert!  This is not exercising as such, just body maintenance.  Some you can do some you cannot; do what you can…

 

 2:  Then 20 leg stretches hands on the kitchen sink bend at the knees then straighten (you can do 10, or less) don’t over-exert!

 

 3:  Then 20 arm raises (alternate arms); include 10 with clenched fists (do what you can)

 

 4:  Then 20 side arm stretches include 10 with clenched fists (dwycan).

 

 5:  Then 20 shoulder taps (bend arms to touch shoulders), 10 with clenched fists (dwycan)

 

 6:  Legs apart 10 alternate arms reach down to your knees stretching at the waist to either side (dwycan).

 

 7:  Feet together repeat 6: above.  Reach down to your knees, clenched fists, stretching your waist to alternate sides (dwycan).

 

 8:  Feet together, do tummy rolls 10 clockwise, then 10 the opposite way.

 

 9:  Bend your knees and place your hands on them and roll them 10 times clockwise, then 10 the opposite way.

 

10:  Then 10 times raise straight arms from your side, touching above your head, then down, finishing behind your back.

 

11:  Then 10 times roll arms slowly (forward butterfly stroke, straight elbows) 5 with clenched fists.

 

12:  Then 10 times roll arms slowly (reverse butterfly motion, straight elbows) 5 with clenched fists.

 

13:  Stand 18 inches from a wall, arms by your side, and bend slowly back at the waist until your head touches the wall (to a count of 10).

 

14:  Turn and place hands on the wall, bent elbows, your feet should remain in contact with the floor.  Shake your legs (thighs & calves) to a count of 10.

 

15:  10 times: Swivel at the waist whilst throwing arms from side to side in a swatting/punching motion.

 

16:  10 times: Swivel at the waist whilst punching your elbows behind you (side to side) at shoulder height alternately ~ left then right ~ with clenched fists.

 

17:  10 times: hands behind back (supporting) bend forward at waist 45 degrees or as near as possible straight knees (down~up, down~up).

 

18:  10 times: Legs 3ft apart, turn to face left, lean forward (weight over the left knee) bend & flex knee to the count.

 

19:  10 times: Legs 3ft apart, turn to face right, lean forward (weight over the right knee) bend & flex knee to the count.

 

20:  10 times: Feet apart twist upper body while slapping chest with one hand and lower back with the other simultaneously.

 

21:  10 times: feet together Repeat the above accentuating hip swivel.

 

22:  10 times: legs straight and 2 feet apart, stretching down towards left foot, then to the front, then right foot, then between your legs. Then repeat to (1 hippo~pota~mi, 2 hippopotami), up to… 10.  (you should not be trying to touch the ground or your toes) this is stretching your back, calves, and thigh muscles.

 

23:  Stand on your left leg, raise your right leg, and stretch your toes towards the floor to a count of 5.  Then toes to the ceiling to a 5 count. 

 

24:  Then twirl your foot clockwise to a count of 5. Then repeat counter clockwise to a count of 5.  Kick your raised leg to the side as high as you can then down. 

 

25:  (REPEAT) above standing on your right leg.  (Did I say you can use a hand for support?  Or, fix your eyes on a point called spotting?).

 

26:  Spine Stretch: Stand feet together, raise your hands above your head to count of 3, stretch up on tiptoes to a count of 7 then lower your arms to your side to a count of 10.

27:  (REPEAT)

 

28: 10 count slowly windmill arms to the front; in opposite directions clench fists 5.  (Deep Breath on each count ending with a sharp exhale of breath)

 

29:  (REPEAT) above in opposite direction.

 

30:  Same as above but fast inhale to a count of 5, then clench fists and exhale to a count of 5.

 

31:  (REPEAT) above in opposite direction.

 

32:  20 count: link hand in fireman’s grip, (like Charles Atlas) pull in opposite directions while raising hands above your head (to count 5) then slowly lower to the front (count 5), down to waist (count 5) back to chest (Count 5).

 

33:  20 count: hand together in praying position & push palms together, raise above your head (count 5) then slowly lower to the front (count 5), down to waist (count 5) back to chest (Count 5).

 

34:  10 count: link fingers and rock hands thumbs up, forward, and back.

 

35:  10 count: praying position raise arms so palms separate, then push fingertips together and push hands away from your body to the count.

 

36:  Flex left wrist down to a count of 5, then up to a count of five.

 

37:  Repeat the wrist flexes on your right hand.

 

38:  10 count: Hands by your side palms facing back, shake hands, and arms flapping at the wrists.

 

39:  10 count: Hands by your side palms facing your legs, shake hands and arms flapping at the wrist while raising them slowly to shoulder height then slowly lowering them).

 

40:  Legs together Hands on calves, nod head (x5), shake head (x5), role head clockwise (x5), role head counter clock (x5), rock head on shoulders L/R (x5), push the head back (x5).

(If doing this makes you feel giddy it may help if you close your eyes.)

 

41:  10 count: Hand above your head and shake them (Jazz Hands). 

 

42:  10 count: Hand above your head and wriggle your fingers fast.

 

That concludes your 10-minute body maintenance. It's taken considerably longer to write it all down so I can fully understand it.  But feel free to ask questions if you are unsure about any of the routines...

Live long & prosper…

 The Barefoot Medic

 

 This was my effort to capture the moment. Feel free to share.

A Personal Farewell 

By Rob Kingston

 

Today I’ve lost a special friend, 

not one I’ve met, nor seen up close,

 

though a dear friend she was.

 

She was my guidance, our holy light,

 

she had no fear through fire and flight 

She remains my light till due days slight

 

a monarch 

so colourful till the end

reaching for the stars

 

RIP My queen

 

Tylywoch ~ 25

 Tylywoch ~ 25  Jax Seeking Bianne

By Len Morgan

   Jax felt genuine sadness at leaving Hartwell, for almost a third of his life it had been his home.   He knew and loved its inhabitants.   It's uniquely eclectic population gathered from all over Abbalar, all drawn into a melting pot of religions, traditions, languages, and cuisine.  There are communities and enclaves within the city representing every nation in existence; it was indeed, Abbalar in microcosm. 

He left, intent on crossing the Sabre Tooth Mountains into Cheilin, and heading for the Eternal City, where he expected to locate Bianne.   He had it all worked out in his mind.   He would profess his love and they would move to a place where they could settle in peace to work on and develop a new centre for scientific learning that would prove so important in overcoming the Karaxen menace.   He would set up his own forge and take on apprentices then maybe some talented students, men of learning, would help him to build an academia through which he could pass on the knowledge.   There had to be some like minded people out there eager to learn and build for the future.   As for himself and Bianne, their life would be idyllic to the end of their days.   They would have children…?   Grow old together…?   No!   That was a fantasy they could do neither he knew, his desires were so simple yet unattainable, they would be denied.

On that first night in the Meyam foothills, he roasted a brace of hares he'd snared earlier in the day.   He seasoned them with a little of the salt Terrek had so thoughtfully packed for him together with tea, sugar, rich fruit cake, bread flour, nuts, tinder, and flint.   The food turned regularly on its spit smelt appetising, the aroma carried far beyond his simple campfire.  

"Hello the camp!" a voice called as he sat in quiet contemplation.   "We are three tired travellers with bread bacon and beans to share, can we approach?"

"Come forth and be recognised," Jax replied.

Three brothers entered the circle of the fire's glow.   The eldest opened his pack and set out cooking utensils.   The other two added their contributions; one had a wineskin and beakers.   The smell of bacon filled the glade, and soon they were eating, drinking, swapping stories, and news.   The brothers told him of the assassination of the Cheilin Empress and rumours of incursions by the people of Bluttland in the West.   He'd always thought them to be insular people who kept themselves to themselves, but their behaviour in Hartwell was obviously not characteristic of their race.    One of the brothers produced a flute and began to play.   The evening finished with singing and wild cavorting around the dying embers.   Finally with warm friendly feelings inside him, thanks to the generous helpings of good red wine, he finally pulled up his blanket and instantly fell into a dreamless sleep. 

The brothers were up at daybreak despite their previous night's drinking.   They broke their fast with the remains of the previous evening’s meal and when it was gone they bid him farewell and good fortune, sentiments he returned with vigorous handshakes and smiles.   They headed towards Hartwell, and he in the opposite direction towards the mountains, despite the dire warnings of trouble ahead.  

 An hour later, he heard the baying of wolves on the scent of prey.   Several hours later and a thousand feet higher he heard them again, closer this time, suddenly he felt disorientated and the disconcerting feeling of being watched.   As he climbed still higher the landscape changed becoming more desolate and open he could see for miles in any direction, and there was little fear of being observed closely without seeing the watcher, yet the feeling persisted.   He travelled on until midday when he stopped to eat.   The feeling was still with him a source of irritation.   He searched carefully in all directions but saw nothing, the baying was repeated it could have been closer but the wind plays tricks with sounds on these bare mountain slopes.   Suddenly his hackles rose, he dropped and rolled by instinct as a shadow fell on him.   He felt foolish when he looked up to see a dark cloud, scudding across the sun, above him.  

.-…-. 

Herra the Shewolf, tasted the air, pinpointing the proximity of a potential meal.   The brood watched hungrily, all faces attentive, their appellant eyes fixed on her.   Two short yelps and a howl came from below she conveyed an answer, in Shevix speak, providing information on the speed and direction of the quarry, to the hunters.   She held the high ground, with the two-legged creature in clear view.   He was a good size, grey pelt pink skinned with a brown coat.   She noted he was carrying a spiky stabber at his side, They could be fatal, he would be a tricky one to overcome.   She cautioned them to be wary of the stabber; it would not know Shevix speak she thought.   The hunt leader acknowledged her intelligence.   She gazed back at her three expectant cubs, asking them to be patient.   She heard the Alpha calling for further directions.   They had lost the prey, she looked and tasted the air but there was no sight or scent of it, that one quick glance had cost them, dear.   She searched for some time but could not relocate it.  

Jax lowered his gaze, and spied a small cave. He decided to rest there and observe for a while without being seen.   He slid in and settled down to wait, disturbing a hare as he did so, had he been a little faster it would have made a fine evening meal.    He heard the wolves, call and answer, again.  He watched but, fifteen minutes later, all he had observed was the wind rustling the heads of dry grasses and swift scudding rain clouds.  

Herra found the scent of a lone stag and hoped it was not in peak condition, they urgently needed a kill.   She gave cry as she spotted the beast, a wiley old one with wide branching antlers, she knew he would probably be too swift for them. 

 Jax closed his eyes and instantly felt the sensation of being hunted.   He felt exhilarated and triumphant.    Experiencing the breeze rushing past his face and through his pelt as he ran at high speed, effortlessly covering the ground.   He glanced back to see the squat shapes of his pursuers, their eyes like glowing coals, getting ever closer.   He had intentionally slowed to encourage them to redouble their efforts and use up their energy reserves.   As they closed in he simply sped up again leaving them in his wake.   He was aware that even if the seven had caught him, he would probably still have triumphed; hoof and horn are formidable weapons.   Only extreme hunger would drive wolves to chase a healthy stag.   Fortunate were they, not to catch him. 

An hour later while Jax slept in his refuge, Herra sat watching her cubs tear strips of flesh from the carcass of the hare that by its misfortune chanced across her path while she was searching for the two-legged creature.   She had grabbed it by its scruff and deftly threw it into the air breaking its neck.   She knew from experience it was dead before it landed, but the cubs pounced on it acting out a mock kill, copying the actions of the pack.   She waited patiently for them to eat their fill so that she also could eat.   Thanks to brother Hare they would survive to hunt another day.

(To be continued)

 

By Len Morgan

The Joy of being 80

 By Sis Unsworth

  I’ve reached my 80^th Birthday, so now I’m officially old,

  wisdom comes with age they say, that’s what I’m frequently   told.

  I’m not sure it’s true in my case, but I nod and say I agree,

  80 does have its advantages, well it did seem that way to me.

  I don’t have to go out to work now, I can stay in bed if I  

   choose,

  and 80 is now the new 60, I heard it one day on the news.

  I’ve lived 3 score years and 20, it seems a long time to some,

  I have lived through some bad times, thankfully I have also had fun.

  But times are getting hard now, with inflation running so high

  and fuel bills through the winter, they say may go through the sky.

  The Government may try to help me, now that I’m 80 years old,

  more money since my birthday, so I won’t go hungry or cold.

  They gave me a rise in my pension, which doesn’t seem to make sense.

  The extra I get now I’m 80, is a whole 25 pence! 

  Copyright Sis Unsworth

MOON STRUCK

 THE MOON 

 by Richard Banks

No one can quite explain why the moon is so important to Simon, why it fascinates and troubles him in equal measure. His mother will tell you that it started on a stiflingly hot summer’s evening in the early years of the First Republic when he was put to bed in a Moses Basket on the verandah of grandfather’s Highgate villa. The sun had set and, in the gathering darkness, a west wind gently stirred the Florida palms at the bottom of the garden. While this was greeted with weary sighs of relief from the fifteen adults and children there gathered, the most recent addition to the family Caine was still too hot to be consoled. Bent on tearful protest the child had no intention of stopping until he saw a rising moon, larger and brighter than any moon had a right to be. And, while no one knew why this should be, there was no doubting the evidence of many eyes. 

         What Simon saw and thought that evening we may never know; at fourteen months he was unable to say. Many years later he thinks he remembers but having been told the story of the big moon so many times he can not be sure whether his memories belong to himself or the story tellers. His subsequent recollections, however, are definitely his. There are many, too many to count. They are the consequence, indeed the reward of over forty years of moon gazing. 

         Each image he carries in his head. Every feature of every image is as precise as the moment he saw it. He could download them into a Mindstore but there is an intimacy about his seeing which he feels should go no further than himself. There are mysteries in its light, secrets that one day will be known only to himself. He must look and learn, look and learn, but unexpectedly his learning came in the listening. 

         In the silence of a long winter’s night, he received the revelation that gave voice to what he had previously only seen. At first, he was unsure whether he had heard anything at all, the sound was faint, scarcely audible, fading into silence before returning for a few moments more. Instinctively he knew that the moon was speaking, this was what he wanted to believe but that the scientist within him could only accept if there was proof. There must, he reasoned, be a correlation between the shimmering variations in the moon’s radiance and the sounds he was hearing. Would one give clarity to the other or would their interaction only give rise to an additional level of complexity? He wasn’t sure. Who could be? He only knew that his own memory bank was unequal to the task ahead. He needed the help of technology to survey sound and vision, to process the data passing through it and find the correlations, if not the meanings, of what was being said. The machines, however, would only take him so far, only he possessed the empathy that could transform knowledge into understanding. For now that empathy told him only that something was wrong, that the message he was receiving was a desperate cry for help. Was the Moon in danger, about to tumble from the sky?  

         There were men on the moon, mainly miners drilling deeper and deeper into its cratered surface. Were they also to perish? If so, they had only themselves to blame. What right had they to be there, to defile and exploit what should be honoured and revered! 

         The first men on the moon gave hope of better things. They came in awe as if to hallowed ground. Had they, on landing, found a collection box they would gladly have paid for the few bags of rock and soil they departed with. They came to learn, not exploit. The miners, however, had no altruism, no souls to fill, no motive for being there but to dig deeper and deeper for the minerals that made them wealthy and their employers more powerful than any nation state. Free from the tiresome regulation of life on earth they dug ever closer to the beating heart of the moon, suspecting nothing, knowing nothing, hearing only the relentless progress of their drills. 

         But Simon did hear the Moon and, one day, would understand everything it said. For now, the machines he had purchased were processing the data that flowed through them every moment of the day. Far from being an endlessly repeated SOS the message being transmitted was complex and structured in a way that suggested its purpose was to inform and direct.

         Was he the only recipient? If so he dare not fail.

         The first word was deciphered in less than a month, ten more in the following week, simple words, a few less so, then the first sentence, short and cryptic referring to an action hidden in a complexity of bewildering detail. This was no ‘message in a bottle’ cry for help to be answered by whoever intercepted it, this was one side of a long conversation between Moon and planet Earth. While the Earth’s transmissions could neither be heard or seen they could sometimes be inferred from the Moon’s own signals. Otherwise the Earth’s contribution to the great matter being discussed was received and understood solely by the entity to which it had been sent. Only the miners might have heard the Earth, but, as the Earth well knew, they were too busy drilling. 

         The unexpected discovery that the Moon was not seeking the help of himself or any other member of the human race undermined every good intention with which Simon had armed himself. It transformed him from a potential saviour to an eavesdropper afraid of what he might hear. The Moon and Earth had secrets to share, secrets that neither party had sought to make known to mankind. If Simon continued to listen what would be his function? If this was a game of sides could he be loyal to both? Paralysed by indecision he allowed the machines to continue their work, slowly but steadily deciphering the Moon’s transmissions, revealing frequent references to air and earth and the changing of both. Was this the solution to global warming? In time everything would be clear and he would know what to do. Until then he must keep a watching brief. He must look and learn, look and learn.                                                                 

                                            *****

The Moon, tired, and irritated at the incessant drilling of the miners, puts aside its primary task to examine an oscillation in its signal that is traced to a listening device on a part of the planet’s surface much settled by the dominant species. The knowledge that mankind is listening and might already be aware of the intentions of Moon and Earth raises serious concerns that would be more serious had the detection of other receivers indicated the involvement of national Governments. As of now only one, or a few human beings, have been listening, and not for long. Even so, this is a situation that can not be allowed to continue. Mankind is dangerous and surprisingly able. None of them must know of what is to come.

         The Moon considers its options and selects one painful to itself. Tearing from its body a boulder the size of a space truck it is tossed clear of the Moon’s atmosphere and aimed at Earth where, on impact, it destroys not only the receiving station but most of London. The rest of the world will be left untouched until the designated day when the co-ordinated onslaught of fire, earthquake and volcano will render the planet devoid of life for many millions of years. 

         This will be the fourth epoch of living beings to perish. It has lasted longer than the others, too long. It will be followed by a closed down world, a time for Moon and Earth to rest in fallow sleep before waking to nurture the beginning of new life. 

         Will the age that follows be better than those preceding it? The Moon thinks not, but knows that it will be different, fascinatingly different, unpredictable and imperfect like those before. In time it too will promise much, achieve much, before becoming unfit for any good purpose. When hope has vanished and there is only despair it too will be destroyed so that the Planet can live. 

         But that is yet to come. For now, it is the living things presently on Earth that must be swept away, along with the few thousand men on the Moon who without supplies from Earth will perish within months. There can be no sympathy for man, for what he has become. Touched by genius each one is tainted by demons that burrow deep within.     

         The Moon looks down, sees all, knows all, and says a sad goodbye to those who gently moon gaze. They, at least, deserve a better fate.

 

The End.

 

Copyright Richard Banks

Tylywoch ~ 24

 Tylywoch ~ 24  Captive II

 by Len Morgan

   They had to break down the door to Vadeem's rooms, both he and Lakei were trussed like turkeys, both would have preferred continued bondage to the company of Glamhorten, beautiful as her eighteen-year-old body was, but their choices were limited.

"Look at me!" she commanded and Vadeem knew just how limited his choices were.   His eyes were drawn to hers like lodestone to iron.   He felt his free will leeching away and realised, that her age was an illusion, but her eyes could not lie.   He tried to avert his gaze but she had him like a candle flame holds a moth.   He realised his chances of survival were slim, her eyes seemed to grasp him physically, he was hers and she knew it.   She smiled without emotion.   He felt an itch inside his skull, it seemed to slither around inside his skull cold and slimy, but it moved as though it were alive.   He shivered involuntarily.   He scratched at his head and face sweat breaking out on his brow, he began to drool, exhibit terror, while making pitiful animal noises and cries.   He felt ice water trickle down his spine, as a primordial scream filled his being, shattering his mind, his thoughts, memories, and values;   sundering them in all directions like shards of ice.   She snuggled contentedly into his mind like a new born kitten, it was warm and embryonic.   He shivered and cried, shaking spasmodically, as she reassembled the shards of his memory in the order of her choosing.   She licked her lips.  "Kiss me!" she commanded inside his mind.   He could taste and feel her soft moist lips, smell her sweet breath, and yearned to please her in any way she commanded.   His life would be unfulfilled until she asked…   He cried like a new-born child, which is what he had become, her child.

Lakei saw what she had done with Vadeem in just a few moments, and determined it would not happen to him.   He hurled himself at her with an angry snarl but after three steps felt an irresistible force pushing him to the ground.   He came to his knees, but never felt the force of the cold steel that cleaved through his left shoulder, cutting to the waist.   He was dead before the cut was completed.   Vadeem smiled with contentment as he wiped his bloody sword on Lakei's tunic before sheathing it.   "How else can I be of service mistress?" He asked with a pleading look, all free will gone from his eyes.   She completely lost interest in men when that happened, it seemed such a shame to have to dominate them in that way but it was the only way to be sure of their loyalty.

"Go find Galyx and bring him to me, take the guards with you." She commanded.

Vadeem snapped to attention "yes mistress he said bowing.   "You three with me!" he yelled as he turned away from her.

"The girl?" she said aloud…

Wilden jumped to attention and signaled to a sergeant at the door "you and your men, with me now!"  As he left she was scolding the remaining guards.

"What are you waiting for?   Get that carrion out of here!" she kicked Lakei's corpse. 

She returned to her bed-chamber and the mind of Taleen.  She continued speaking to him directly; mind to mind. 'It may be taxing dear heart but, you must keep it together!   The future of the religion is dependent upon your actions over the next few weeks.   If you take the Cheilin Empire we will have a springboard from which to launch our assault on the rest of Abbalar.   Our future will then be assured.   Our army of occupation is even now, decamping on the other side of the river Stalbech at Tain Point.   They will cross by sailing craft at the appointed time and with stealth will take and hold the forts at Ricc, Sticol, and Teel.   

Then, with luck they should also be able to take Stokk, Bago, and Foldic,' dots lit on the map in her mind, 

Then Bedelaq appeared, in a green haze.   'We will then control the whole of the eastern region, and be ready to march on the lands occupied by the 1st & 2nd Clans who will not be expecting an attack from without.   We then move on to take the 11^th and engulf the 12^th and 10^th from either side and from within for they will surely capitulate against superior numbers.   We then cut off Northern access from the 3^rd & 8^th who will sue for terms.   We then assimilate the 4^th 5^th 6^th & 7^th in succession over the next few years, whilst continuing to pour in reinforcements from Bluttland.   We then spread out from the centre mopping up the forts in isolation as we go, striking North at the Huren, Kurdik States, and the Meyam, then beyond.   There is no limit but it all hinges on you!"   She felt Bedelacq's presence leave her as the sickly haze dispersed she visibly relaxed.   But, she did wonder, at his ultimate goal the whole of Abbalar?  Then What... 

(To be Continued)

By Len Morgan

 Haiga from Rob

By Rob Kingston 

A few haiga from my IG page.

Enjoy!

 

The third one was a paint-off between myself and an eleven year old nephew.

 

The second is a bruise/scar from an op before my main one.

 

The first is self explanatory.