My photo portfolio

I made a photo portfolio in my IT TAFE class and put it in a slide show by using Premiere Pro CS5. I shot these photos in various F stop and shutter speed.

 



Taree Lookout



Car running (slow shutter speed)

 

Pelican flying

 

Pelican flying

 

Flowers (small depth of fiekd)

 

 

Pelican flying

 

 

 

 

 

 

 

 

 

 

 

 

 

 














 




 











 















Tai Chi Improves Diabetes Control

According to Medical News Today (MNT) Tai chi improves Diabetes Control:
http://www.medicalnewstoday.com/articles/102256.php


According to two small studies published in the British Journal of Sports Medicine in April 2008, Tai Chi exercises can improve blood glucose levels and improve the control of type 2 diabetes and immune system response.

Tai Chi is a Chinese martial art that combines diaphragmatic breathing and relaxation with soft, gentle movements. It is considered moderate exercise, which has previously been shown to improve immune system response, in contrast to strenuous physical activity, which depresses it. Previous studies have shown that it improves respiratory and cardiovascular function, while improving flexibility and relieving stress.

Type 2 diabetes is a form of diabetes that usually sets in later in life. It is associated with chronic inflammation cause by increase glucose levels in the blood, known as hyperglycemia. When there is excess blood sugar, it can combine with hemogloben, the oxygen transporter in the red blood cell, it can become glycated hemogloben. This can be used to indicate the levels of excess sugars.

In the immune system, helper T cells prompt stimulus of other immune system cells, altering the immune response. They respond to specific antigens, producing interleukins and other important signaling chemicals. As a result, they are essential for the cell mediated immune response .

In a first study, the investigators sought to analyze the impact of a 12 week Tai Chi Chuan exercise program on helper T cell activity in 30 patients with type 2 diabetes, and contrast this with 30 healthy people of the same age.

After 12 weeks in the exercise program, the levels of glycated hemoglobin levels fell significantly, from 7.59% to 7.16% in diabetic patients, a significant difference. Interleukin-12, which boosts the immune response, increased in level; interleukin-4, which lessens the immune response, declined. In conjunction, T cell activity also significantly increased.

According to these responses, it is possible that Tai Chi can prompt a declination in blood glucose levels, perhaps by improving blood glucose metabolism, prompting a decrease in the inflammatory response. In an alternative explanation also suggested by the authors, the exercise may boost levels of fitness along with a feeling of well being -- this in turn may boost the health of the immune system.

A second study in the same issue, investigators focused on adults with metabolic syndrome. This is a group of symptoms including hypertension and high blood glucose which are associated with increased risk of cardiovascular disease and diabetes.

A 12 week program of Tai Chi and Qigong was administered to 13 patients with metabolic syndrome for up to 1.5 hours up to 3 times a week, while being encouraged to perform the exercises outside of the classes.

At the end of 12 weeks, they had lost an average of 3 kg in weight and had dropped waist size by almost 3 cm. Additionally, the blood pressures of the subjects fell significantly more than exercise alone can account for, according to the authors. Insulin resistance also fell, indicating a decreased predisposition for type 2 diabetes. Participants additionally claimed to sleep better, have more energy, feel less pain, and have fewer cravings for food while participating in the program.

Notably, three patients no longer met the criteria for metabolic syndrome after this test.

Regular Tai Chi Chuan exercise improves T cell helper function of patients with type 2 diabetes mellitus with an increase in T-bet transcription factor and IL-12 production
S-H Yeh, H Chuang, L-W Lin, C-Y Hsiao, P-W Wang, R-T Liu, K D Yang
Online First Br J Sports Med 2008
doi 10.1136/bjsm.2007.043562

Dorrigo Nation Park presentation

I have been  to Dangar Falls in Dorrigo few times. Last week, my teacher Robyn Lee in TAFE English class asked me to make a presentation about a National Park in Australia, so I made a presentation about Dorrigo National Park.

Pelican shots

Last Thursday 18 Oct I had great shots of pelicans near Taree Fishermen Op Shop. It was a sunny windy afternoon on Manning Riverside. I took lots of photos of flying pelicans with Canon Kiss X4 camera at high shutter speed.

Tai Chi for Arthritis

By Dr Paul Lam, with Maureen Miller in http://www.taichiforhealthinstitute.org

Tai Chi for Arthritis is an enjoyable exercise that can relieve your pain, improve your health and your ability to do things. What is more, it is easy to learn — almost anyone can do it. In fact, many people who learn the form, like it so much that they continue to practice and enjoy the benefits of Tai Chi for years.

Tai chi consists of slow continuous whole-body movements, strung together in a form. Like dance, the movements are learned and follow one after the other.

 

 

The essential principles of tai chi include mind and body integration, fluid movements, controlled breathing and mental concentration. The central focus is to enable the qi (pronounced chee), or life force, to flow smoothly and powerfully throughout the body. Total harmony of the inner and outer self comes from the integration of the mind and body. This can be achieved through regular practice.

According to traditional Chinese medicine, qi is essential for health and vitality. Tai Chi for Health programs are designed to enhance qi. Thus, practice of the forms not only improve the specific condition each program addresses, but also benefits almost all aspects of health.

 

 

Tai Chi for Arthritis is easy to learn — most people can learn it in days, weeks and, at most, several months. It is also safe. All high risk movements have been removed and replace with ones that are more effective for health.

The Tai Chi for Arthritis program is effective. Over ten scientific studies have shown it relieves pain, maintains and improves health and the quality of life. Because of this arthritis organizations, including the Arthritis Foundations in USA and Australia, Arthritis Care of UK, and Osteoporosis Australia, are supporting it.

As Tai Chi for Arthritis can be practised sitting as well as standing, almost anyone, of any physical condition, can begin and continue to progress regardless of age.

 

How Tai Chi for Arthritis Benefit Your Health?
As an effective program for people with arthritis, Tai Chi for Arthritis incorporates exercises that improve muscular strength, flexibility and fitness. 

 

• Muscle strength is important for supporting and protecting joints. It is essential for normal physical function. 
• Flexibility exercises enable people to move more easily. Flexibility also facilitates the circulation of body fluid and blood, which enhances healing. Many arthritic conditions such as fibromyalgia, scleroderma and spondylitis are characterized by joint stiffness and impaired physical function. Tai chi gently frees up stiff joints and muscles.
• Fitness is important for overall health and proper functioning of the heart, lungs and muscles. Tai Chi for Arthritis can improve all of these components.

The Tai Chi for Arthritis program also focuses on weight transference, which improves balance and prevents falls.

 

Additionally, tai chi practice helps to relieve pain and reduce stress This is accomplished in various ways. First, Increasing muscular strength helps to protect the joints, thereby reducing pain. Second, improved flexibility allows for better blood and joint fluid circulation,  which also leads to less pain. Third, tai chi is a mind body exercise, which improves the serenity and relaxation of the mind and thus reduces pain and stress. As a result, those who practice tai chi often experience less depression and enhanced immunity.

Tai chi Benefits

By Ilija Bircanin in http://www.taichiaustralia.com.au

Tai chi helps to release stress:

The human body needs stress to achieve life goals, but too much stress will cause disintegration of the systems that prolong life.
We have all had the experiences of too much stress in our lives, irritability, jumping or startling when we hear the phone ring, teary eyes when confronted by routine life events, a constant state of fatigue is most common, this can progress to headaches, muscle tension, cold sweats, palpitations and a sense that something unpleasant is about to happen to us.
A sense of unreasonable physical discomfort and overwhelming fear, accompanied by butterflies in the stomach and faintness are the body symptoms that tell us to stop and regain control of our lives.
When we are stressed the body prepares itself to FIGHT or to FLIGHT; The chemistry that makes us function, goes into over readiness; Heart rate goes up, blood is channeled to deep muscles, the gut is paralyzed, adrenalin like compounds activate the SYMPATHETIC nervous system. Our breathing is fast, the mouth is dry, shaking we prepare to either run or fight, all this takes place in the absence of any real danger. Long term stress leads to a decline in a person's sense of well being, suppression of their autoimmune system, it stifles creativity and turns you into an ungenerous person.

To reverse the stress cycle, an activity such as TAI CHI can be a way to take control and place limits on the way the body deals with the pressures of your lifestyle. Having learnt a basic Tai Chi form, the practice of it produces a meditation state, this disciplined physical and mental activity results in physical fitness as well as a greater tolerance to stress.
The following list has been collected to detail the positive effects of Tai Chi:

• Boosting of the immune systems of the body
• Lowering of blood lactate levels in the body. These chemicals when present can contribute to anxiety attacks.
• Lowering of blood pressure
• Greater creative capacity and mental energy
• Improved muscle efficiency, body tone and body posture
• Maintained reflexes and neuronal efficiency (these decline with disuse)
• Greater self esteem, and generosity as a personality trait
• Greater production of anti stress hormones (ACTH)
• Increased endorphin production (the make you feel good chemical)
• Increased sense of calmness
• Sense of belongingness (group membership)
• Improved bodily functions
• Improved mental alertness and concentration
• Endocrine hormonal balance, limiting cardiac and hypertension consequences Regular practice of TAI CHI has an enduring benefit to both the physical and psychological tolerance of stress.

Tai chi Fan demonstrated at Taree Base Hospitsal on 07 Sep 2011

Tai chi 32 form Yang style and Tai chi Fan demonstrated at TAFE on Harmony Day 13 March 2012

I am from Vietnam. I have been in Australia for nearly two years. Now I live in Taree NSW. I have done Tai chi for seven years. Every morning I do Tai chi at home with my wife