An essential book for individuals currently incarcerated or facing incarceration in a Federal Prison Camp. This book has been written by a qualified physician - who has spent 22 months at a FPC. The book provides several self-help exercises to prevent your health (physical, mental & spiritual) from deteriorating during confinement. These exercises will also assist you in improving your current and future health - you will need it when you leave the prison, because: -Death is 12 times more likely in the first four weeks after release from prison when compared to your peers in the 'free' community. -Mental health disorders (and self-inflicted injuries) affect a much larger number of prisoners than the general population. -Inmates have a significantly poorer spiritual life when compared to persons without criminal records. -Within three years of release, about two-thirds (67.8 percent) of the released prisoners are re-arrested. Health topics covered -Physical - restoration/reinvigoration -Aerobic exercise: walking/bicycling -Anaerobic exercise: weight lifting/resistance bands -Sporting Activiites - both outdoor and indoor -Stretching/flexibility: yoga/exercise balls -Breathing exercises -Proper nutrition, good sleep -Emotional - cleansing/recharging -Overcoming negativity -Positive thinking/positive behavior/positive affirmations -Cheerful visualizations/grateful recitations -Prudent socialization -Participation in indoor games, arts, music -Continuing education, learning a new language -Spiritual - replenishment/revival -Meditation -Prayer/religious activity These practical recommendations are based not only on personal observations and experiences, but are also backed by evidence based scientific studies which are extensively referenced throughout the book.