Let's Move Mindfully

Intentional Slower Breathing fo Activities of Daily Living

Let's Move Mindfully book cover


It was such a delightful Saturday morning when your manuscript arrived(April 11, 2015) on my 27" Mac Monitor, under the brilliant spring sun shine, with the music of Bach from the local radio station -- truly a delightful moment and even more delightful reading.  One of the key messages I gathered from your manuscript is SELF HELP.  As we walk down the slope of life after reaching of our pinnacles, our needs for care and help inevitably grow, just as the diminishment or the reversal of such trend from infant to child.  Self help is our expression of love to our children and to the society, of which your book has so much insight to offer.  Related to my professional interest, I view the sequence of events in an incident of an unintended fall as a flow of river.  As such, it is much easier to redirect the flow at the origin than at its down stream.  At the upstream, we can redirect it with feed-forward control, or immediately thereafter the disturbance (a slip or a trip), with feedback control.  The traditional efforts of falls prevention have been focusing on the feed-forward control (it is a braining training as well, albeit most often at subconscious level -- in the "mindlessness").  Our team has devoted the last few decades to understand stability and falls, and subsequently to develop the perturbation training, which benefits both types of control. While our focus has been centered on relatively localized mechanisms of falls reduction, your manuscript paints a broad and big picture on self help.  Again, thank you for such an enlightening and essential contribution.
Prof. Clive Pai

Yi-Chung (Clive) Pai, Ph D, is currently director of the Clinical Gait and Movement Analysis Laboratory as well as professor of the departments of Physical Therapy, Bioengineering, and Kinesiology and Nutrition for the University of Illinois at Chicago, Illinois. Prof Yi-Chung "Clive" Pai, has produced a body of research with extramural grant funding, publication in high-impact journals, national and international presentations, and demonstrated continuity of professional commitment to physical therapy. His work has added to the profession's understanding of how posture adaptation can be developed during daily activities such as walking and rising from chair, and of how such adaptive motor behavior interacting with cognition can aid the wellbeing of the elderly. He has been supported by four consecutive NIH R01 grants in a span of 20 years and in addition has been funded by the Arthritis Foundation, NSF, the Whitaker Foundation, NIDRR, and the Foundation for Physical Therapy. APTA  presented to him the Marian Williams Award for Research in Physical Therapy, for  Clive Pai's commitment to research in posture control, adaptive motor behavior, and neuromuscular joint protection.The UIC Office of the Vice Chancellor for Research (OVCR) is has named Yi-Chung (Clive) Pai, professor of physical therapy, the 2014 Distinguished Researcher in Clinical Sciences. 

I found your manuscript especially interesting since at my age I'm realizing that although I was able to move effectively well into my 80s, I realize that extended exercise wears me down, and balance is becoming an increasing problem.  It leads me to believe that although exercise programs such as yours may delay such problems, an inevitability occurs in most of our lives as a result of the kinds of medical problem we get as we age. 
Life begins with movement -- a sperm moves to meet an egg that had already moved, helped along by the movements involved in sexuality.  Nine months later, the infant emerges via movement.  Early life tends to be full of playful movement.  The middle years  involve shifts in movement and perhaps more an interest in observing the movements of others -- our children in games, watching dancers in theater, etc.  Late life is perhaps more recollection of all the trips we took, the games we played, the places we saw.  So movement is always there. When we die, most are now cremated and return to the earth (Dust thou art and to dust will you return).  As nutrients, we get picked up by immobile plants, but then as dietary leaves, vegetables, and fruits we return to animal life and begin the process anew.
Robert Alfred Sylwester

Robert Alfred Sylwester (born January 5, 1927) is an Emeritus Professor of Education at the University of Oregon in the United States. Prof. Sylwester is known for his focus on syntheses of cognitive neuroscience research. Throughout his academic career and other works, Sylwester has focused on improving educators' personal understanding of brain systems and processes, and on providing them with simple explanations and metaphors that can be utilized to increase their students' understanding. Prof. Sylwester believes that teachers understand their curriculum best when they can effectively teach it, so encouraging an effective curriculum about brain organization can enhance both the teachers' and students' understanding of our brain. Issues that confront society involve cognitive processes, so including brain organization in school curriculum is arguably worthwhile. The Education Press Association of America has given Prof. Sylwester Distinguished Achievement Awards for two of the 18 syntheses of cognitive neuroscience research that he published in Educational Leadership, and one award for Best Series of Articles in an Educational Journal, published in The Instructor Magazine.

Hi Alex: I just finished reading your manuscript. It is a most interesting project, one that appears to have consumed many hours of fruitful research and writing, amazing. It is always difficult to get people to adjust their ways of thinking, but perhaps your book will be the spark. I wish you the best of luck trying to get the word out.
Scott McCredie

Scott McCredie Scot is a journalist based in Seattle, WA. As a journalist-writer he covers science, health and technology for Smithsonian magazine, the Washington Post, Wired, the Seattle Times, and MSN. He is the author of the book, Balance: In Search of the Lost Sense (Little Brown, 2007), is the only nonfiction  book published for laymen on this subject.

Dear Alex: As always very good to hear from you. Congratulations on both your new Advisory Position and on the "Let's Move Mindfully" document. I will send some more comments, but found it insightful, useful and an important document for our life and times. I am sure it will get widespread recognition.
Dr. William Robinson MD

Dr. William Robinson MD is a native of Colorado, earned his medical degree from University of Colorado Medical School. He completed an internship and residency at The Massachusetts General Hospital and then returned to the University of Colorado as the Chief Resident in Internal Medicine in 1965. He then did a PhD in Medical Biology and completed his fellowship at the The Walter and Eliza Hall Institute, University of Melbourne, Australia. He was one of the pioneers in the study of WBC regulation and was the first to describe and characterize human G-CSF. Dr. Robinson joined the faculty of University of Colorado Denver in 1968 and was the first head of the Division of Medical Oncology. During his career, Dr. Robinson has received many teaching and research awards and has been honored numerous times for his contributions to medicine, specifically medical oncology. In the seventies, Bill spent a year in Christian Medical College, Ludhiana, Punjab India as a Fulbright scholar and facilitated the author to establish the first Hematology and Oncology Unit in North India. Alex and Prema  with our daughter, we spend 3 months as Visiting Professor with Bill in 1985 in U of Colorado Medical Center.

Dear Alex, Thanking for sharing this delightful News about your ongoing work and its recognition by high profile professionals. I have always thought highly about your brilliant and original thinking ever since I started being your student at CMC Ludhiana. I am honored to be your student and continue to learn from you. Now the material your have sent is very educational to me even before I get to read your manuscript) and hopefully for many more years. Most older folks give up on continuing their professional work and quit being productive too soon. But you are an inspiration for all of us who are disciples and trying to follow you in your foot steps. Keep up the great work, and many Congratulations for your brilliant contributions.
Dr. Sewa S Legha MD

Dr. Legha graduated from Punjab University, Christian Medical College, Ludhiana in 1970 and moved to the US in 1971. After completing a Fellowship in Medical Oncology from the National Cancer Institute (NIH) he moved to the University of Texas M.D. Anderson Cancer Center in 1976, where he spent the next 20 years of his illustrious academic career. He moved to St. Luke's Episcopal Hospital in 1998 and was a teaching attending and Clinical Professor of Medicine at the Baylor College of Medicine in Houston for 10 years. He is currently working for AstraZeneca Pharmaceuticals where he is a Senior Director in Medical Affairs and is responsible for Drug development and Clinical Research in Oncology. During his Medical career of 35+ years as an Oncologist, Dr Legha was invited as a visiting Professor and has lectured to and educated oncologists in many countries across the globe. He has authored over 150 research papers and edited a popular book titled, Chemoradiation: an integrated approach to Cancer Treatment. All the 25 years of oncology practice of the author in India (1973-1978), Dr. Sewa was his mentor and guide and inspiration.

I have enjoyed reading Prof Zachariah's book "Let's Move Mindfully" He presents scientific evidence that regular exercise can thwart effect of aging, like muscle mass loss, decrease in bone density, help with balance and prevent falls. It can prevent obesity, diabetes and coronary artery disease. It can also preserve and enhance mental acuity. The book is illustrated with simple exercises that can be done at home or at work, no special equipment is needed. He emphasizes that one should enjoy these exercises and sing while doing them.  At the same time, be totally focused and be aware of every movement " live the moment" . In my own case, exercise, played a crucial role  in my recovery from spinal injury. I recommend this book and know it will be very useful.
Dr. Sarjit Gill

Sarjit Gill, MDProfessor of Surgery, Cardiovascular & Thoracic Surgery, Overton Brooks Veterans Affairs Medical Center is also a Professor of Surgery at the Louisiana State University, Shreveport, LA.  Sarjit  graduated from the Christian Medical College in Ludhiana, Punjab, India standing first in the final exam.   The author was Sarjit's junior in the medical college and values his comments. By perseverance and persistence Sarjit overcame his spinal cord sport biking injury to become functional again. Even now in his late seventies, he is working full time and is on call 24/7 from home. He operates (2015) sitting on a special chair. Sarjit ‘Moves Mindfully' overcoming the best he can, all movement challenges.

I did enjoy reading your book.  As our life spans increase, we can use all the help we get to sustain health.  To this end your book is well written and easy to understand. With years of experience behind you as a distinguished physician, your recommendations are timely and worthy of attention.  Congratulations! Best wishes!
James D. Cotelingam, M.D.

 James D. Cotelingam, M.D. currently is Mathews Professor and Director Clinical Pathology and Hematopathology at the Louisiana State University Shreveport, LA.  He was a Fellow in Hematopathology at the National Naval Medical Center, Bethesda, MD, 1981 and was Professor of Pathology, Uniformed Services University, Bethesda, MD. Jim was lead Pathologist on the team that made the histological diagnosis of colon cancer on President Regan. He has numerous publications in peered reviewed medical journals, and several as Consultant to the Armed Forces Institute of Pathology at Washington, DC, and National Institutes of Health at Bethesda, MD.  Jim has been our contemporaries in CMC Ludhiana in the student days and his musical and stage talents has been an inspiration besides his professional excellent.

Congratulations for the "Lets move Mindfully". Simple yet very insightful and packed with information for daily use as America ages. In this era of obesity, diabetes and resultant comorbidities such as heart disease, high blood pressure, degenerative joint diseases and neuropathy, exercise and movement is so very important. Your book "walks" the reader through simple yet science proven methods of exercise involving the whole body at home at the desk at work without having to go the Gym. A must read for the baby boomers.
Anil Chhabra

Anil Chhabra, MD, FACC, FACP, Certified – Cardiovascular Disease & Interventional Cardiology by American Board of Internal Medicine has been in practice for over 30 years in Shreveport, LA. Anil is highly respected and accepted for his professional experience and excellence by both patients and colleagues. Anil graduated from Christian Medical College, Ludhiana, Punjab where the author spent most of his professional life.

Living mindfully gives us the best hope of a naturally balanced life.  We live with purpose and not in randomness.  We make conscious choices rather than doing what feels comfortable in the moment.  We develop new habits so that our inclinations become healthier ones. Let's Move Mindfully provides thoughtful ways to incorporate worship, flexibility, deep breathing, dance and overall movement into our otherwise sedentary lives which will engender benefits long term. As an extension of mindful living, portion control mindfully will help us curb the obesity epidemic and personally help bring us to a healthy weight and size.  We see how the portions and availability of food in the US along with sedentary lifestyles have significantly impacted the population with obesity.  And obesity is not without personal and financial costs.  Life span decrease, diabetes, heart disease and cancer are just some of the serious affects attributed at least in part to obesity. By mindfully controlling the dining environment and our portions, we have a great hope for a great future. -Jim Painter, PhD, RD with Rosemary Painter, MSEd.

Jim Painter Ph D Jim Painter earned a Bachelor's degree in Nutrition from Southern Illinois University – Carbondale, a Master's degree from Oklahoma State University and a Ph.D. from the University of Illinois. He  taught at University of Illinois Urbana Champaign then becoming an administrator at Eastern Illinois University, Dr. Painter has been in the nutrition education field for 23 years.   He is now a professor emeritus at EIU. He is now a professor emeritus at Eastern Illinois University IU. Jim has been the recipient of numerous grants that have focused on changing our eating environment. He has more than 100 peer-reviewed publications and presentations to his credit. He produced the video Portion Size Me and authored Nutrition You Can Use. His current studies focus on mindless eating and stealthy calorie intake control. Jim's presentations have taken him around the world as he shares his wealth of knowledge, experience and expertise.

As a psychiatrist practicing in Shreveport LA for the last 9 years and my wife, an occupational therapist since 2002, we find the simple activities described in the book "Let's move mindfully" doable in most of the activities of our daily life with added awareness and a dose of interest. My wife and I strongly agree that loss of mobility and independence is one of the biggest factors for depression in elderly. The activities mentioned in this book help with keeping good mental health and physical health which keeps up the spirits and self-esteem as one ages. I have been a student of both Prof. Alex Zachariah and Prof. Prema Zachariah who first shared their vast knowledge with me as a medical student. I'm very happy to see them once again share their wisdom and knowledge through this valuable book. I have been a classmate of their daughter Alina and her husband Satnam as well, both physicians practicing in Urbana, Illinois.
Anshuman Jyoti MD & Shivani Sawhney OT, from Shreveport, LA

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