呼吸筋を鍛え、残気を胸に溜めない工夫

　庭は今ほど緑色濃い季節はありません。この中で無意識のうちに「深い呼吸」ができれば酸素が充分に肺に入り、延いては各種の不調を解消し、より健康に繋がると考えてます。

　このため、胸の周囲にたくさんある「呼吸筋」を日々意識してしっかり鍛えると「呼吸を深くして、その数を減らすことに」繋がり、延いては残気量が少なくなると考えられます。不調解消に呼吸ストレッチを生活の中に取り入れたいものです。

　1、足を肩幅に広げ、「両肩を上げながら鼻呼吸で息を吸い」、肩を下げながら口から息を吐く。【以下いずれも、ゆっくり１０回ほど】

　2、左肩を上げ、手は斜め下に伸ばし、「左胸を伸ばしつつ息を吸い」、吸い終わったら肩を下ろし、息を吐く。続いて、右肩でも同様に行う。

　3、両腕を前に伸ばして組み、「背中を丸め」つつ、ゆっくり吸い込む。息を吸い切ったら、吐きながら戻す。

Dear my friends abroad

　The simultaneous interpretation for your understanding will be after my radio gymnastics held in the nearby park and breakfast in Japan time.

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　The garden has never been greener than this season now. If we can unconsciously "breathe deeply," oxygen will enter our lungs sufficiently. I am of the opinion that this training will eliminate various ailments and lead to better health.

　For this reason, if we consciously train the many "respiratory muscles" around our lungs every day, we will be able to "take deeper breaths and reduce the number of breaths," which will reduce our residual air volume. We should incorporate breathing stretches into our daily life to eliminate ailments.

　1. Stand with your feet shoulder-width apart, raise both shoulders and breathe through your nose, then lower your shoulders and exhale through your mouth. [Do each of the following slowly about 10 times]

　2. Raise your left shoulder, stretch your hands diagonally downward, and breathe in while stretching your left chest. When you finish inhaling, lower your shoulders and exhale. Next, do the same with your right shoulder.

　3. Stretch both arms in front of you, clasp them together, and inhale slowly while "curling your back." When you inhaled all of your air, exhale and return to your original position.

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室内の空気をきれいに・・・基本は床掃除

　今の時代は電気掃除機が当たり前ですが、先日、水を絞って使う床拭き用の雑巾を購入しました。昔のようなスタイルで床を拭くのでなく、柄が付いてるので、立ったまま雑巾がけができます。しかも、柄と雑巾は分離できるので、雑巾を洗うのが楽です。

　多くの時間を過ごす寝室や居間そして階段など埃が溜まりやすい箇所を中心に雑巾がけしたところ、気持ちまですっきりしました。一人暮らしの男が雑巾がけしてる姿をご想像ください。(涙)

　近年はロボット掃除機など自動で掃除する素晴らしい電気製品が登場してますが、「目に見えない細かい埃を除去するには昔ながらの雑巾がけも効果がある」と考えます。雑巾を水洗いすると汚れた水が出ます。昔と同様に、食卓や机などの上は水を絞った布巾で拭いてます。

　私たちは無意識に１分間に１８回ほど呼吸してます。時々は窓を開け、空気を入れ替え、床をきれいにして生活すべきでしょう。庭は樹木に覆われた森のようであっても、生活の基本である室内こそ良い空気にしたいです。健康の基本はきれいな空気を吸うことにあると考えてます。

Dear my friends abroad

　The simultaneous interpretation for your understanding will be after my radio gymnastics held in the nearby park and breakfast in Japan time.

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　As you know, nowadays, electric vacuum cleaners are commonplace, but the other day I bought a floor mop that I can squeeze out water to use. Instead of wiping the floor in the old-fashioned style, this one has a handle, so I can mop with standing. What's more, the handle and the floorcloth can be separated, so it's easy for me to wash the floorcloth.

　I mopped the bedroom, living room, and stairs, where I spend a lot of time, and it made me feel refreshed. Please imagine a man living alone mopping the floor. (tears)

　In recent years, wonderful electrical appliances that clean automatically, such as robot vacuum cleaner, has appeared, but I think that old-fashioned mopping is also effective for removing invisible tiny dust. When I wash a mop with water, dirty water came out. Just like in the old days, I wipe the dining table, desks, and other surfaces with a cloth wrung out of water.

　We unconsciously breathe about 18 times a minute. We should open the windows from time to time to let in fresh air and clean the floors. Even if the garden is like a forest covered with trees, I want to have good air indoors which is the basis of life. I believe that breathing hygienic air is the foundation of health.

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