TIPS
GENERAL HEALTH
GENERAL HEALTH TIPS Most of us are aware of the health benefits that regular exercise affords us, but most of us are blissfully unaware of the hidden dangers that our regular daily routine subjects our bodies to. So, even if you eat fairly healthy foods, don’t smoke and use alcohol sparingly, these hidden dangers still pose real health risks. What are these risks and what can we do to minimise its impact on our health, especially if you have not embarked on a regular exercise regime?
GENERAL TIPS FOR INACTIVE PEOPLE 1. Many of us devote most of our day sitting in front of computers or driving cars, and these two simple activities may have severe health dangers such as: - An increased risk of heart disease - Cause Type 2 diabetes - Persistent neck and shoulder pain - An increased risk of osteoporosis To avoid the dangers associated with prolonged sitting there are some simple steps that you can take without having to spend hours in the gym. These include: - Getting up from your seat every half hour and to walk around for a few minutes, and do some simple stretching exercises for your shoulders and legs as an example - Sit on a Pilates ball instead of a chair. This may cause some initial discomfort, as you will be activating your core muscles extensively, but even a few minutes every hour will aid good posture, strengthen the core and promote healthy spine angle - Stand up whenever possible, and keep your files and food out of arms length, to force you to get up and walk around every so often - Do some simple exercises at your desk: do shoulder and hand rotations, stretch your calves, tap your feet, do semi circles with your head, you’ll be amazed at how much better you will feel
2. If you find yourself standing for most of the day serving clients, chances are you will feel it in your feet, calves and lower back: You can minimise the dangers associated with prolonged standing by recognising the following potential problems: - Standing for too many hours on hard floors
- Wearing high heels, ill fitting shoes or pointed shoes - Shoes with little support or cushioning - Shoes that cause you to “claw” at them to keep them on What you can do to minimise the health risks: - Alternate standing with sitting where possible, even use a bar stool if necessary - Change positions frequently, or shift your weight around - Wear comfortable, cushioned shoes. The Green Cross range has some excellent dress shoes that conforms to these requirements - Wear flat heeled shoes and shoes that have a wide toe box for comfort - Cover hard floors with a cushioned rubber mat or plush piece of carpet - Wear supportive pantyhose or stockings. These may be sourced at health pharmacies - Raise your feet during breaks, as the elevation will aid circulation and reduce swelling of the ankles
While sitting and standing at the workplace have hidden dangers, we often forget about the associated dangers while sitting for hours in an airplane. Did you know that you are at risk of: - Developing a deep vein thrombosis; especially in economy class simply because the seats there are so close together that it is difficult to move one’s legs - To reduce the risk try clenching your calf muscles at regular intervals to stimulate blood circulation. Don’t cross your legs. Walk about frequently. Also, wriggle your feet and massage your lower legs and ankles. Avoid socks and knee-high stockings with tight elastic. And make sure that you drink plenty of water. Avoid caffeine and alcoholic drinks as these can dehydrate the body - The dry air and high air pressure in an aircraft cabin can result in dehydration. Avoid drinks such as tea and coffee which contain caffeine. Drink lots of water or fruit juice during the flight, but avoid alcohol - it’s likely to make you feel worse - The stress of flying is so great that people who have high blood pressure or heart disease are more likely to have strokes and heart attacks while flying - While we have looked at easy to do, practical tips to help you cope with ptrolonged sranding or sitting, the best cure is to embark on a regular exercise routine, such as Pilates, Yoga or running and walking. We strongly recommend that obtain medical clearance first if you have been inactive for a period of time, have a history of heart problems in the family or if you’re overweight or taking medication
- Pilates and yoga will promote stronger core muscles, teach body control, improve balance and flexibility while toning and strengthening you all over - Joining a running and walking program such as Run/Walk For Life is an excellent way to embark on a scientific, monitored group program that is fun and with friends Benefits of running and walking include the lowering of risk factors associated with coronary heart disease such as elevated blood pressure and cholesterol levels, reduction in stress and anxiety levels, lessens the possibilty of developing diabetes; produces feelgood endorphins, aids weight loss and increased muscle tone, and because it is weight bearing it will counteract osteo-porosis.