St Michael's Health Club Tips & Topics
Useful tips to help maintain a healthy you
7 Top tips to add years to your life in just one day!
- Eat Breakfast
People who eat breakfast have a longer life expectancy and tend to be slimmer than those who dash to work on an empty stomach. Breakfast kick starts the metabolism and reduces the temptation to reach for an unhealthy snack later on, which reduces the risk of obesity and associated problems. Porridge is ideal as it contains soluble fibre which helps reduce cholesterol. High fibre cereals or wholemeal toast and fruit are other healthy choices.
- Meditate or take time out
Studies have found that people who improve emotional well being e.g. practising meditation, increase their life expectancy. Meditating lowers blood pressure and increases resistance to infections and disease. It also improves oxygen supply and energy levels. Meditating can be as simple as taking 10 -15 minutes to relax and concentrate on slow and controlled breathing.
- Brisk Walking
Regular, vigorous exercise has been found to lead to a 25% reduced risk of death, while moderate exercise 5 x per week cuts the risk of a heart attack by more than 50 per cent. Walk fast enough so that you can breathe faster than normal, yet can still comfortably hold a conversation for 20 – 30 minutes, five times per week. This will boost the strength of your heart and help maintain healthy bones.
- Tea Break
Two cups of tea has as many antioxidants as 20 glasses of apple juice. Antioxidants mop up the naturally occurring substances in the body that cause where and tear to cells. Black tea contains Polyphenols which protect against the bone thinning condition Osteoporosis and can prevent sun damage to the skin and boost immune function.
- Take a stretching break
Incorporate regular stretching exercises into your day, especially if you have a sedentary office job or spend long hours commuting in the car. This will help aches and pains and keep the joints and muscles flexible, preventing the stiffness that can lead to reduced mobility and poor health.
- Wash your hands
Studies have found that regularly washing your hands reduces the risk of respiratory infections such as flu by 45 per cent. Any improved protection against disease helps increase life expectancy. Washing your hands five times per day offers the best protection.
- Express your anger!
Bottling up irritation can increase the risk of heart disease by as much as 75 per cent. However once you have got your irritation off your chest, move on. Research has found that those who hold grudges or who dwell on negative events, have less immunity to illness and infections than those who forgive and forget.
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Stabilising Your Spine to Help With Back Pain
Back pain will affect 80% of us at some point in our lives. 30 years ago the standard recommendation was that of rest, though it is now widely accepted that this is not the best solution. Whilst there are many different causes of back pain, physical inactivity is a major contributor and a treatment programme that involves more inactivity is not likely to help the situation in the long-term. Therefore, exercise is a vital part of your rehabilitation programme.
Before beginning an exercise programme, it is very important to have a detailed assessment. Different pathologies require different exercises and you could just as easily make the problem worse by doing the wrong exercises.
That said, almost everyone will benefit from strengthening their core muscles. Your core muscles will stabilise your spine and help prevent injury/pain. If you have pain that either gets worse through the day or gets worse if you have been standing for a long time, it is likely that you have a weakness in your core muscles.
The 4-point tummy vacuum is the starting point for all core training:
Assume this position as the start position.
- With the spine in neutral alignment, take a deep breath in and allow your belly to drop towards the floor.
- Exhale and draw your navel in towards your spine as far as you can. Once the air is completely expelled, hold the navel towards your spine for ten seconds, or as long as you comfortably can without taking a breath (no longer than ten seconds).
- Throughout the breathing pattern keep your spine motionless.
- This process should be repeated ten times to complete a set.
- Rest for one minute after completing one set. When you are able to do so, build up to complete three sets of the exercise.
It is very important to do this before any other core exercises, particularly sit-ups or leg raises!
For more information please contact St Michael's Health Club 01326 312707
