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AA rRlforqoZjs.;e~ AA

AA rRlforqoZjs.;e~ AA. eaxydkeuk **rPpNqnsZofgra iqjLrkPNqdzeqPpjrA i’;se ‘kjn% ‘kra] those ‘kjn% ‘kr Xoa Jq.kq;ke ‘kjn% ‘kra] izczoke ‘kjn% ‘krenhuk% L;ke ‘kjn% ‘kra] Hkw;’p ‘kjn% ‘krkr~AA** ;tqosZn 36@24. vf [ ky fo’o xk ;=h ifjokj ; qok izdks”B tcyiqj dh fouez izLrqfr

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AA rRlforqoZjs.;e~ AA

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  1. AA rRlforqoZjs.;e~ AA eaxydkeuk **rPpNqnsZofgra iqjLrkPNqdzeqPpjrA i’;se ‘kjn% ‘kra] those ‘kjn% ‘kr Xoa Jq.kq;ke ‘kjn% ‘kra] izczoke ‘kjn% ‘krenhuk% L;ke ‘kjn% ‘kra] Hkw;’p ‘kjn% ‘krkr~AA** ;tqosZn 36@24

  2. vf[kyfo’oxk;=h ifjokj ;qokizdks”Btcyiqj dh fouezizLrqfr lkFkZd ,oavkuUne; o`)koLFkk

  3. vk;qosZndsvuqlkj o`)koLFkk 100 o”kZ rd & ;qokoLFkk 100&120 o”kZ & o`)koLFkk 120 o”kZdsi’pkr~ & tjkoLFkk

  4. o`) dkSu \ 80 & 90 o”kZesaHkhtokuksatSlhmeax o mRlkgls ‘ks”k {kerkvksadklnqi;ksx djusaokys ;k 30 & 40 o”kZesaFkds] vkstghu] mRlkgghu] nhu&nq[khvkSjgj le; fujk’kkesaMwcs \

  5. o.kkZJeO;oLFkkvuqlkj thou dk le; foHkktu 1-czEgp;Z & 25 o”kZ rd 2-x`gLFk & 25 ls 50 o”kZ rd 3-okuizLFk & 50 ls 75 o”kZ rd 4-lU;kl & 75 o”kZlsvf/kd

  6. o`)tuksadkoxhZdj.k 1-vkn’kZ 2-izsjd 3- fopkj.kh; 4-leL;k 5-laosnukdka{kh 6-vkfFZkdfLFkfrvuqlkj

  7. vkn’kZ ftudsru & euLoLFkgSa tSls & egkRek xka/kh Jh enueksgu ekyoh; vkpk;Z fouksck Hkkos Jh dY;k.knso th

  8. izsjd ftudseuLoLFk] fdUrqruvLoLFkgSa tSls & Lokeh jked`”.k nso

  9. fopkj.kh; ftudsrugSLoLFk] ijeuvLoLFk • LokZf/kd la[;k gS • vlarq”V] nks”k n’kZu] vlhfer bPNk,Wa & • dkeuk,W] LokFkZ vkSj yksHk] izR;sd ls lsok • dh pkg] dq<+rs & [khtrs nq[kh jguk vkSj • nq[k nsukA

  10. leL;k ftuds ru & eu nksuksalsvLoLFk • ifjokj & lekt ds fy, fodV leL;k • ‘kkjhfjd nqcZyrk dk nks”k nwljksa dks nsuk • fof{kIr tSlh voLFkk • udkjkRed fparu

  11. laosnukdka{kh vR;f/kdttZjvkSjvlgk; • jksx ds dkj.k • ‘kkjhfjd fod`fr ds dkj.k • nq?kZVuko’k

  12. vkfFkZdfLFkfrvuqlkj • dksbZ leL;k ugha & Ik;kZIr /ku • vko’;drk ls vf/kd /ku • vHkkoxzLr

  13. ** o`)koLFkkrks thou dkuouhrgSA blsvfHk’kki u le>saAtkschrx;k rkschrx;k ‘ks”kdslnqi;ksxlscgqr dqNfd;ktkldrkgSA** & ia- Jhjke ‘kekZvkpk;Z

  14. **o`)koLFkk** dh leL;k,WvkSj iwT;ojdslkek/kku 1- ‘kkjhfjd jksx @Physical fitness • lek/kkudslw= %& • mfprvkgkjfogkj • fu;ferfnup;kZ • gYds ;ksx & ioueqDrkluizk.kk;ke • xk;=h ea= ti & lw;Z /;ku • izkr% Hkze.k(Morning walk) • tokjsdkjl ,oavadqfjrvUulsou • lqikP; lkfRodHkkstu

  15. 2- ,dkdhiu lek/kkudslw= %& • vuqHko ds vgadkj dks R;kxsaA • NksVs & eksVs x`g dk;ksZa esa gkFk cVk,saA • lykg nsus ds mrkoysiu ij fu;a=.k j[ksaA • fujFkZd ckrksa ds c[kku ls cpsaA • [kkyh fnekx ‘kSrku dk ?kj vr% **O;Lr jgsa eLr • jgsa**A • vius ;ksX; lsok & Kku nku dk dk;Z pqusaA

  16. fd;stkldusaokyslsokdk;Z • cky laLdkj ‘kkyk dk lapkyu • lRlax & Lok/;k; e.My pyk,sa • >ksyk iqLrdky; pyk,sa • f’k{kk nku izkS<+ vkSj dkedkth fo|ky; • pyk,asA • jpukRed izdks”B esa le;nku gsrq Lokxr • gSA

  17. 3- vis{kk ,oa mis{kk dk }Un • lUrkuls vis{kk,Wa & cq<+kisdklgkjk • lUrkudkO;Lr thou • pkgdjHkh le; u fudkyikuk • cM+kas dh ftn lek/kkudslw= %& • le;kuqdwy vius dks cnysa A • le; ,oa O;Lr thou dh etcwjh le>saA • fuHkZjrk de j[ksaA • uUgsa & eqUgksa ds fiz; vkn’kZ cusaA

  18. 4- izrkM+uk dkj.k & • LokFkhZ dqlaLdkjh larkusA • QS’ku vkSj vk/kqfudrk dh pdkpksa/kA • fuokZflr lk thou • izrkM+uk viekfur cqtqxZ • O;luh larkus • Lkkl cgw dh dyg

  19. lek/kkudslw= %& • vkn’kZ thou ft;saA • cPpksa dks lqlaLdkjh cuk,WaA • le; ds vuqlkj ifjorZu djsaA • lsok dk;Z esa le; fcrk,WA • vk/;kfRed laxBu ls tqM+saA

  20. 5- ih<hxr varj@GenerationGap lek/kkudslw= %& • firk iq= gh ugha HkkbZ&HkkbZ esa Hkh er Hksn gksrs • gSa] vr% Hkze esa u QalsA • vius dks cqf)eku vkSj nwljs dks ew[kZ le>us ls • varj curk gSA • lykg ysa lEeku nsaA • rky esy fcBk,WA • la;qDr ifjokj izFkk gh lek/kkuA

  21. lcdsfy, mi;ksxhlw= & • cpiuesaipiu dh rS;kjhdjsaA • Hkkoh ‘kkjhfjd] ekufld ,oavkfFkZdleL;kvksads • izfrlpsrjgsaA • tokuhesa lap; djsa ¼’kjhj cy] vkRe cy] eukscy] • vFkZcy½ cq<+kisesa O;; djsaA • tokuhdsTokjesacq<+kisdkHkkVk u ns[kusokys • vnwjn’khZgksrsgSaA • _f”kijEijkdkikyudjsavkJeO;oLFkkesaft,WA • /;kujgsvkiHkh o`) gksaxsA

  22. vHkh Hkh le; gS fujk’k u gksa

  23. 1½ loZizFkevius thou dh leh{kkdjsa **viuk lq/kkjlalkj dh lclscM+hlsokgS ** vkRe fparu] vkRelq/kkj] vkRe ‘kks/kuvkSjvkRe fodklds _f”klw=ksaijdk;ZdjsaA 2½ viuhvko’;drkvksadks de djsavkSj ifjfLFkfr;ksalsrkyesyfcBk;saA • larqf”V dk vglkl ruko eqDr j[krk gS A • czkEg.kksfpr thou dk xkSjo vuqHko djsaA

  24. 3½ okuizLFk thou ‘kSyhviuk,W • 50 ds gks pys rks rS;kjh djsaA • ifjokj dk vuko’;d eksg R;kxsaA • lekt dh lsok esa izfrHkk ,oa {kerk dk fu;kstu • djsaA • nkf;Roksa ls eqDr gksaA • cPpksa dh vkRe fuHkZj cuus nsa t:jr ij lykg nsaA • izxfr‘khy cusaA • lsok dk dk;Z djsa&le; nku djsaA • olq/kSo dqVqEcde dk Hkko txk,WA

  25. 4½ vk/;kfRedrkviuk,W • /ku] en] iz’kalk lEeku dh Hkw[k ls cps v/;kRe • dks y{; cuk,WA • vUreZq[kh gksa & fpUru] euu] /;ku lk/kuk esa • yxsaA • ekuo tUe D;ksa \ • vkRek&ijekRek dk laca/k D;k \ • Lok/;k; lRlax dk lgkjk ysaA • dFkuh&djuh ,d cuk,WA

  26. 5½ ekSujgusdkvH;kldjsaA • de ls de cksysaA • vuko’;d ,oa vokaNuh; izfrfdz;k ls cpsaA • ‘kfDr dk lap; djsaA • ekSu ekufld ti dk vH;kl djsaA

  27. 6½ Lo;algk;rkdsUnzcuk,W • o`)tu vkilh lgk;rk dk chM+k mBk ysaA • pkSiky O;oLFkk cuk,WA • gkL; ;ksx Dyc cuk,WA • Kku ;K esa lg;ksxh cusaA • Lkh[kus dh dksbZ mez ugha gS dqN u;k lh[ksa • tSls& Hkk”kk] T;ksfr”k] ;ksx] vk;qosZn vkfnA

  28. XkksLokeh rqylhnkl usa 80 o”kZ esa jkepfjr ekul fy[kuk ‘kq: fd;k vkSj 120 o”kZ esa iw.kZ fd;kA **rqe u ?kcM+kuk u vkalwghcgkukrqe] dksbZrqEgkjkgks u gksijeSrqEgkjk gWwA** &iwT; xq:nso

  29. **cq<+kikbll`f”Vdk ,d fnO; ojnkugSA ;g lalkjvkSj thou dsvuqHkoKku o la?k”kksZadk lkjHkkx **uouhr** gSA ;g thou fo|kdk ifjiDoQygSftldsjl dh ,d & ,d cwan vla[; yksxksadksuo thou iznkudjldrhgSA cq<+kik J)k] lEekudk /koyiqatgSftlds izdk’kesaubZihM+hu;hjkgikldrhgSA** &iwT; xq:nso

  30. Lkknj pj.k Li’kZ ;qok izdks”B tcyiqj

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