ISSUE 109 NOVEMBER 2016
HEY MEMBERS As the silly season will soon be upon us, we thought you might like some good news about how your exercise habits can reduce alcohol related ailments :) Research by a University of Sydney academic published in the British Journal of Sports Medicine, found the risk of dying from alcohol-related ailments is significantly reduced among drinkers who remained physically active. The research team drew on responses from eight health surveys carried out in the United Kingdom between 1994 and 2006. The findings suggest that people who drink alcohol but are physically active - achieving the minimum recommendation of 150 minutes of moderate-intensity activities a week - are less likely to die from cancer and other ailments associated with their alcohol consumption. The first-of-its-kind study notes that even moderate drinkers – those adhering to the UK health officials’ recommendations of no more than 14 units a week – face a 36% greater risk of death from cancer as well as a 13% greater risk of death from any cause. That risk was substantially lessened or offset, however,
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WHAT’S ON? Your Monthly Health and Fitness Newsletter
among the drinkers who were physically active at the basic recommended level – or at the upper recommended level, equivalent to at least 300 minutes of moderate intensity activity per week. The man who led the study Associate Professor at the University of Sydney’s Charles Perkins Centre Dr Emmanuel Stamatakis, stated “our research suggests that physical activity has substantial health benefits even in the presence of potentially unhealthy behaviours such as drinking alcohol. “Among physically inactive people, we saw that the risk for cancer and all-cause mortality was higher even at relatively low levels of drinking. We also noticed a dose-response relationship between drinking alcohol and cancer deaths, that is the risk of cancer deaths increased as alcohol consumption increased. But this was not the case among physically active people.” Dr Stamatakis concluded that in the physically active groups, only harmful levels of drinking were associated with increased risk of cancer death and death from any cause. Now, we are not giving you the license to go out and drink yourself silly over the festive season; just reminding you to schedule your exercise sessions in over this busy period – for health’s sake (and because we love to see you at the gym)!
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EVERGREEN
Want to boost your work productivity, creativity, optimism and reaction time whilst reducing stress and blood pressure amongst work colleagues PLUS remove airborne toxins in your office? ONE SIMPLE GREEN SECRET.... Consider an office plant! Check out the results of a UK study on the introduction of potted plants to offices, this study finding an increase in productivity of 15 percent! Here are some other healthy tips to stay healthy in an office job from the team at IGNITE 1. Eat breakfast: A wholesome breakfast will increase your alertness and will help prevent you from consuming junk food later on. 2. Take regular breaks: Sitting for long periods of time is not good for your health. Restricting sitting time to less than 3 hours per day might boost an adult’s life expectancy by an extra 2 years! 3. Whilst that may not be possible for an office worker, you can plan a break every hour. Stand up from your desk, stretch and move your body. We also advise you to stand when talking on the phone if possible. Standing desks are fabulous if you can get your hands on one. 4. Set your monitor: According to Dr. Jim Sheedy, director of the Vision Performance Institute at Pacific University, the top of your screen should be level with your eyes. The idea is to get the eyes looking down about 10 degrees. If it’s any lower or higher, computer users will adapt to it by moving their head. If your screen is too low, your head points down, causing neck and back aches. High displays, meanwhile, contribute to dry eye syndrome. 5. Think Posture: Be conscious of your think posture – write it on a sticky note and pop it on your monitor. When working at a desk, it is likely that you crane your neck forwards to look at the screen. This imbalance puts strain on the neck and spine. To counter-balance this, try to do some chin retractions (the only time a double chin is advisable!!) 6. Emails: they can bog you down. Avoid checking your emails first thing, get onto your important tasks first when you are at your freshest. We also recommend you to bite the bullet and face the mind numbing tasks head on! 7. Drink Water: feed your plant and your body. Water helps flush the digestive system and keeps your skin clear. 8. Perform a few exercises sporadically throughout your day: •
shoulder shrugs
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hip rotation
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neck roll
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toe touch
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side bends
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toe raises
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upper body twist
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seated leg extensions
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torso stretch
•
wall push-ups
and use the stairs in place of lifts ;)
SUPPORT THE MOUNITES STAFF TO MOVE OR GROW A MO THIS MOVEMBER AU.MOVEMBER.COM/TEAM/2236608
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NOVEMBER IS ALL ABOUT MOVEMEBER
MONTHLY MOUNTIES
We have all heard about MOvember, where our male counterparts champion the moustache in an effort to raise awareness and funds for men’s health throughout the month of November.
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But have you heard about MOVEmber? Everyone can be involved in MOVEmber. It is about taking the challenge to move more during November. In true Mounties spirit, the Club supports all staff who take up the challenge by matching all donations raised. So here’s where we ask you to get involved. We will post updates about those staff who are participating and we will ask you to support them in their fundraising efforts. WHY do we support this cause? Men experience worse longer-term health than women and die on average six years earlier. Prostate cancer rates will double in the next 15 years. Testicular cancer rates have already doubled in the last 50. Three quarters of suicides are men. Poor mental health leads to half a million men taking their own life every year. That’s one every minute. Everyone can help. If you have a father, brother, son, uncle or male partner you care about; put your hand in your pocket and (or your fingers to the keyboard) and donate!
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CPR COURSES NOW AT IGNITE 280 people drowned in Australian waterways between 1.7.15 and 30.6.16 26% were recreational swimming prior to drowning. Ignite Health & Fitness is now running CPR courses to help parents ensure their children’s safety in or around water this summer. Our instructors are fully qualified and you will receive a Royal Lifesaving certificate on successful completion of the course. Courses are face to face in a classroom based environment. No prior learning is required.
DURATION: 3HOURS COST:
$59.00
DATES: 10 NOVEMBER 1PM – 4PM 10 NOVEMBER 6.30PM – 9.30PM 13 DECEMBER 1PM – 4PM 13 DECEMBER 6.30PM – 9.30PM www.mountiesignite.com.au
DY O INB
K! C A B S I
TIME TO RETEST YOUR... • Body fat % • Skeletal muscle mass • Bone mineral content • Internal fat (potentially dangerous fat) • Segmental lean analysis • Where the fat is located on your body + so much more! REMEMBER... If you’re not assessing you are simply guessing!
RETESTING OR NEW SCANS AVAILABLE Saturday 26 November 7.30AM - 10.30AM Bookings at the Service Desk
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*courses are subject to minimum enrolment requirements
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