WOOD is seen as a Green Dragon, green and brown. The Dragon is a symbol of power, eternity, spirit, strength and growth. Wood is the element which brings assertiveness, decisiveness and movement and clears away anger.organization and clarity of mind for good decision-making. wood element is by calming your nervous system and easing into a more relaxed state. Another way to assist your wood element to find healthy ways to release anger and frustration and not letting it come out violently or stay inside and become depression.

 

CORE AND BALANCE EXERCISE as part of your wellness program:

Core stability is essential to both static and dynamic balance. Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and pushups, however, core exercises are often neglected. It pays to get your core muscles around your trunk and pelvis in better shape. To enhance balance, core exercises should be functional (activities that mirror what you might do in real life), multiplanar and involve both single- and double-leg movements.

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Balance is a vital component of health and physical performance and is essential for activities of daily living like climbing stairs or carrying heavy loads. Balance also improves athletic performance, allowing athletes to move and transfer energy more efficiently. 

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Benefits​

• Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

• Balance training — has been shown to prevent ankle re-injury and reduce the risk of ligament problems in athletes. It's also under study for wider use to improve mobility and prevent falls and injury.

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FIRE the color of red and or purple is considered a powerful agent to remove evil spirits. Fire element stands for Light and in the physical plane, it is the Sun or Flame. The element symbolizes incredible energy, activity, creativity, passion, freedom, motivation, power, love, vision, anger, strength, will, assertiveness, courage, zeal and dynamism. It is a source of energy that requires careful moderation and control, or energy WILL burn out.

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AEROBIC AND ANAEROBIC EXERCISES for wellness program:

Aerobic exercise (with oxygen) is any type of cardiovascular conditioning or “cardio.” During cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time. Examples of aerobic exercise include swimming laps, running, or cycling.Aerobic exercise produces energy using a continuous supply of oxygen to sustain the current level of activity without needing additional energy from another source

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Anaerobic exercise (without oxygen) involve quick bursts /immediate energy and are performed at maximum effort for a short time of an activity that causes you to be quickly out of breath. Examples include jumping, sprinting, or heavy weight lifting. Prompts your body to demand more energy than your aerobic system can produce. To produce more energy, your body uses its anaerobic system, which relies on energy sources stored in your muscles.

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Benefits 

• Live longer 

• Improve muscle strength, balance and flexibility

• Boost cognitive function (Dementia/Alzheimers)

• Improve Chronic Obstructive Pulmonary Disease (COPD) symptoms (Asthma)

• Get better night-time sleep quality 

• Improve symptoms of fibromyalgia 

• See improvements in cardiovascular fitness 

• Reduce risk of falls

• Reduce prenatal anxiety and depression

• Stress relief/Mood

• Aerobic increases endurance 

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EARTH Beige and light brown, element has cleaning power. Earth element symbolizes being grounded – as having our roots in a solid base. The earth relates to the cycles in nature and is central to all other elements. It symbolizes prosperity, fertility, stability, orderliness, groundedness, sustenance, physical abundance, nourishment, solidity, dependability, security, permanence, intuition, introspection, and wisdom. The earth element rules the digestive and structural systems within the body. This includes the stomach, spleen and muscles. 

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BALANCE NUTRITION for wellness program:

Good Nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work for the best. Good diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health. Being in a nutritional balance means that you consume just the right amount of calories, macronutrients and micronutrients from your diet. Recommended foods for the earth element type include root vegetables, leafy greens and light proteins such as legumes and fish.

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Benefits

• Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis

• Reduce high blood pressure

• Lower high cholesterol

• Improve your well-being

• Improve your ability to fight off illness

• Improve your ability to recover from illness or injury

• Increase your energy level

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METAL white or gray,symbolizing purity and innocence. In some instances, however, white is associated with death and is a color commonly worn at funerals . Also, unyielding strength and determination. Its martial power is accuracy, focus, toughening, and speed. Unarmed metal strikes use highly toughened single points of the body to destroy an opponents vulnerable vitals, much like a thrusting sword.

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STRENGTH TRAINING for wellness program: 

Strength training involves the performance of physical exercises which are designed to improve strength and endurance. It is often associated with the use of weights but can take a variety of different forms. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being. Training helps people learn how to deal with frustration and hard work toward a specific goal. Progressive overload!

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Benefits

• Stress Relief

• Increase muscular strength 

• improves concentration

• patience and dedication

• increased bone density 

• tendon strength

• ligament strength and toughness 

• improved joint function

• reduced potential for injury 

• increased metabolism

• increased fitness 

• improved cardiac function.

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WATER Blue and black, the most yin in character of the five elements. Its motion is downward and inward, and its energy is stillness and conserving. Representative of intelligence and wisdom, flexibility, softness, and pliancy; however, an overabundance of the element is said to cause difficulty in choosing something and sticking to it. In the same way, water can be fluid and weak, but can also wield great power when it floods and overwhelms the land.

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MIND,BODY & SPIRIT (Tai Chi Chuan) for wellness program: 

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Flexibility or limberness refers to the range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. Flexibility varies between individuals, particularly in terms of differences in muscle length of multi-joint muscles. Flexibility in some joints can be increased to a certain degree by exercise, with stretching a common exercise component to maintain or improve flexibility.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion(ROM). Keeps the muscles flexible, strong, and healthy. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

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Incorporating the flow of water allows the mind and body to stay relaxed feeling the natural engagement of the body to flow and sink into the way of positioning.

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Benefits Flexibility

• Increased muscular control 

• increased muscle flexibility

• keeps muscles strong and healthy

• fewer injuries

• improves posture and balance

• lesser pains and aches

• improves physical performance

• Reduced muscle tension.

• Increased range of movement  or (ROM) in the joints.

• Enhanced muscular coordination.

• Increased circulation of the blood to various parts of the body.

• Increased energy levels (resulting from increased circulation)

• increased oxygen flow

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Mindfulness can help with balance in a number of ways, including:

• Reducing stress

  Mindfulness can help reduce stress by reducing activity in the amygdala, the part of the brain that activates the stress response. 

• Improving focus

  Mindfulness can help improve focus and concentration, which can be beneficial at work. 

• Deepening compassion

  Mindfulness can help deepen compassion and connection, which can help you fully engage in personal time. 

• Promoting work-life balance

  Mindfulness can help promote a more harmonious balance between work and life by helping you stay present and engaged in the moment. 

• Improving balance and coordination

  Mindful awareness can improve your ability to balance and control your motions. 

Some skills of mindfulness include: 

• Observing your present experience without filtering or judging it

• Describing your observations by putting words to them

• Participating by fully immersing yourself in the current activity with undivided attention

Some components of mindfulness include: 

• Intention, which is choosing to cultivate your awareness

• Attention, which is paying attention to the present moment, sensations, and thoughts

• Attitude, which is being kind, curious, and non-judgmental

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Tai chi chuan, also known as Tai Chi or Taijiquan, has many health benefits, including: 

• Physical health

  Improves strength, flexibility, balance, and aerobic conditioning. It can also help with cardiovascular fitness, lower blood pressure, and prevent falls. 

• Mental health

  Helps reduce anxiety, stress, and depression. It can also improve memory, focus, and sleep. 

• Chronic obstructive pulmonary disease (COPD)

  May help improve exercise capacity, lung function, and quality of life. 

• Fibromyalgia

  May result in similar or greater symptom improvement than aerobic exercise. 

• Fear of falling

  Some studies have found that tai chi training helps reduce the fear of falling. 

• Older adults

  A systematic review of research on more than 3,800 people found that Tai Chi is effective in preventing falls in older adults. 

• Balance

  Tai Chi Chuan movements can improve balance in older adults by shifting the center of gravity, weight shifting between legs, heel to toe, and multidirectional stepping. 

Tai chi is based on the laws of nature and is enjoyed by millions of people around the world.