Hints and tips
Benefits of regular exercise
Correct setup of your computer workstation
Ergonomics
Neck & Shoulder Exercises
Lose Weight and Keep It Off
Signs and Symptoms of Depression
Tips For Flexibility Training
Seven Benefits of Good Posture

Benefits of regular exercise

Regular exercise can :

• reduce the risk of coronary artery disease lower blood pressure
• reduce and help control weight reduce hyperglycaemia (excess blood sugar)
• reduce hyperlipidemias (excess fatty substances in the blood) such as excess cholesterol
• prevent or delay osteoporosis arrest the muscle loss normally associated with aging
• enhance muscle strength and stamina increase joint flexibility
• decrease episodes of depression increase energy
• enhance self-image improve relaxation and sleep increase longevity
• It is interesting to note that moderate regular exercise is as valuable as vigorous exercise and is a lot less hazardous in terms of injuries. 

Risks of exercise

Exercise at any age is not without risks. The most serious of which are cardiovascular accidents. Other risks include:

* falls
* broken bones
* muscle injuries
* hypo- and hyperthermia (severe chilling and overheating)
dehydration

Developing an exercise program

The specific makeup of an exercise program varies among individuals. The key variable factors of exercise are frequency (how often), intensity (how hard), and duration (how long). In addition to exercising on your own, there are many types of group exercise activities in your community. Pick something you like and stick with it!

You can improve your fitness by performing light activity for 10-minute periods adding up to 1 hour's worth each day. Light walking, easy gardening, and light stretches are all acceptable. As your fitness level increases you can work towards the 30 minutes of more demanding exercise as described below.

The central part of any exercise program is aerobic exercise. Aerobic exercise is any activity that works the large muscle groups of the body, increases the flow of blood to the heart, and accelerates metabolic (basic body activity) rate for a prolonged period of time. Examples include brisk walking, bicycling, swimming, cross-country skiing, and dancing. Jogging is often inappropriate for older persons because of its excessive demands and high incidence of muscle and joint injuries. The key is to use your large muscle groups, especially those in your legs, in uninterrupted rhythmic motion.

Two other important concepts in exercise are maximum heart rate and target heart rate. Your maximum heart rate is calculated by subtracting age from 220. For example, a 40 year old’s maximum heart rate would be 180 beats per minute. During the aerobic exercise phase of a session your target heart rate should fall within 60-80% of your maximum heart rate; therefore, their target heart rate would be 108-144 beats per minute.

Exercising at 50% of the maximum rate has also been found to be beneficial. Note that in swimming, the target heart rate should be lowered slightly.

Four parts of an exercise program

The four parts of an exercise session (1) warm-up, (2) stretching, (3) aerobic exercise, and (4) cool-down are described below.

1. Warm-up

A good warm-up consists of 5-8 minutes of light aerobic exercise at about 40-50% of your maximum heart rate. Your muscles should be warmed-up before you attempt any stretches. Warming-up increases the blood supply to your muscles, increases their flexibility, and generally prepares your body and mind for the aerobic exercise to come.

 2. Stretching

Stretching helps to increase the length and flexibility your muscles, thereby decreasing the risk of injury during exercise. Remember, you should feel a good gentle stretch but never pain.

There are different stretches for different types of exercise. In general, stretch all of your major muscle groups including your legs, trunk, upper body arms, and neck. Your health care provider or exercise program leader can tell you which stretches to perform. For example, Bob Anderson has published an excellent book called “Stretching” which shows you what to do for many types of activities.

3. Aerobic exercise

To obtain maximum aerobic fitness, you should perform 20-30 minutes of aerobic exercise three times every week. There has been some suggestion lately that the number of times per week can be less, and that at least 30 minutes per session are required. However, the figures given first are still the accepted standards. All of the aerobic exercises mentioned above, when performed often enough, will help you achieve your fitness goals. Remember, the three main factors in exercise are duration, frequency, and intensity, your goal is basically to attain your target heart rate for 20-30 minutes.

It is not generally advisable to start off with a 20-30 minute aerobic exercise session if you are just starting a new program or have been away from exercising for awhile. Work up gradually starting with 5 minutes of uninterrupted aerobic exercise three times a week, then add 2 minutes each week for 12 weeks until you can do 30 minutes.

4. Cool-down

A cool-down period at the end of the aerobic phase of your exercise session is important because it allows proper post-exercise blood flow adaptations. To cool-down, perform low intensity aerobic exercises until your heart rate returns to approximately its resting level. Following this, perform the same simple stretches you did at the beginning of the session.

Some helpful hints to start and maintain an exercise program are:

# choose an enjoyable activity
# choose an activity that can be performed all year around
# exercise at the same time of day
# exercise at a comfortable temperature
# do not exercise late in the evening--it can make getting to sleep difficult
# exercise with a partner

General cautions

Always heed the warning signs of injury and distress such as excessive heart rate, sweating, pain (especially in the chest), dizziness, fatigue, blurred or distorted vision, and nausea and vomiting. If any of these occur, contact your health care provider immediately.

Other important cautions are:

Drink water before, during, and after exercise - dehydration can be life-threatening
do not exercise for 1 to 2 hours after eating
do not exercise in extreme heat or cold

If you get injured or ill

If you sustain an injury, stop exercising and do not resume until the pain has resolved. If the injury is more than simple exercise soreness (minor pain lasting only a few days), contact your health care provider. Use your judgment. Proper care for injuries can usually get you functioning again far more quickly and can help prevent degenerative conditions from taking root.

If your exercise is interrupted for more than a week due to injury or illness, back off on your exercise level and work back up to the previous level of activity.

Correct setup of your computer workstation

Ergonomics

Ergonomics involves choosing and working with devices that minimise or even eliminate undue strain on our joints and muscles. For those of us who work in an office (or a home office), we are confronted with many opportunities to work in conditions that place our spinal cord, muscles and other structures at risk for prolonged injury.

Sitting in a slouched position in a chair can overstretch the spinal ligaments and strain the spinal discs. Straining toward a computer screen for long periods of time can strain the joints and muscles in our necks. Operating a computer mouse with an angled wrist or typing from an awkward position can lead to devastating and painful injuries to the bones and ligaments in our wrists and hands.

Here are some tips for setting up a healthy working arrangement:

• Avoid having to twist or turn your head to view documents while typing at your computer. Place them in a viewing stand or document holder as close to your monitor as possible.
• Ensure that your computer equipment is placed on stable surface that won't tilt or wobble.
• Ensure that your monitor is at a comfortable viewing distance. The rule of thumb is about one arm's length away.
• Ensure that your work surface is a suitable distance from the floor. A good rule of thumb is 700 – 750mm above the floor.
• Even if you own a laptop, consider investing in an external computer monitor. Most laptop screens force you head to tilt downward, creating undue pressure on your neck and spine. Also consider buying an external keyboard that allows you the flexibility of positioning the keyboard at a comfortable distance from the screen and your chair.
• Your chair should allow you to sit with your back at approximately a 100-degree angle, not perpendicular, or 90 degrees.
• Ideally, your mouse and mouse pad should be slightly higher than your keyboard-about 3 – 5cm.
• Invest in a comfortable chair that is height adjustable with a lumbar, or lower back, support.
• Keyboard trays that tilt negatively, that is, down and away from your hands, provide for good wrist posture.
• When you have your hand placed on the computer mouse, make sure that your arms are relaxed and close to your body. Ensure that your wrist is level with your hand. This is a neutral, or natural position for your wrist.
• Practice good posture while sitting for extended periods of time. There should be 50mm between the front edge of the seat and the back of your legs. Here are some additional tips:
• Rest your feet on the floor with your knees and hips bent 90 degrees.
• Maintain the arch in your lower back. (A lumbar roll, a small, inexpensive padded pillow-like device, can be used to help ensure this.)
• Ensure that your hips are touching the back of the chair.
• Lift up and out your breastbone.
• Occasionally push your shoulder blades in toward each other. (This helps push out your breastbone and keeps your rib cage a safe distance from your hips. It also improves your breathing while sitting.)
• Make sure your chin is level.
• Stand up, walk around and take frequent breaks from prolonged periods of sitting.
• Ensure adequate lighting, but don't blind yourself with excessive light. This can cause eyestrain as much as low lighting.
• Work in an area that has excellent ventilation that allows for frequent exchanges of your room air with fresh, outside air.
• Take frequent breaks. Rest your eyes every 15 minutes and do simple exercises such as looking away from a computer screen and focusing on something a good distance away. This gives your eye muscles a chance to relax. Blink your eyes in fairly rapid succession to lubricate them. Simple stretching exercises can include:
• Clenching hands into fists and moving them in 10 circles inward and 10 circles outward.
• Placing hands in a praying position and squeezing them together for 10 seconds and then pointing them downward and squeezing them together for 10 seconds.
• Spreading fingers apart and then closing them one by one.
• Standing and wrapping arms around the body and turning all the way to the left and then all the way to the right.
• So-called "ergonomic" products such as braces and gloves, gel-filled wrist supports may provide you with additional comfort, but don't be fooled into thinking these devices will compensate for things such as bad posture while working at a desk or in front of a computer.

Additional ergonomics tips for children

Provide a safe and comfortable desk/computing environment for your children. Here are some tips:

• Ensure your chair and desk surface can be adjusted to fit their smaller height.
• Ensure your child is seated comfortably (a lumbar roll or stacks of towels can sometimes be used for minor adjustments). Ensure that are 50mm between the front edge of the seat and the back of their knees. Arm supports on the chair should allow elbows to rest within a 70- to 135-degree angle to the computer keyboard.
• Position the computer screen at or below the child's eye level.

Neck & Shoulder Exercises

Lose Weight and Keep It Off

The research of a Dr. Jim Hall, Director of the Centre For Human Nutrition at the University of Colorado, it brings a practical, authentic touch to the usual jaded commentary on what fat people are supposed to do about it.

Dr. Hall studied the habits of people who not only lost weight, but kept it off over long periods of time, and discovered seven behaviours that greatly increased their likelihood of success.

1.  Accept that there will be failure, but keep trying .  The habits that created the overweight in the first place took time to develop, and so will reshaping the new habits of eating healthfully.  Decide up front that you will persist even in the face of adversity.

2.  Don't deny yourself.   Totally abstaining from foods you enjoy makes it unlikely that you will be able to follow through indefinitely.  Instead of absolute deprivation, decide on a moderate amount of "cheating" that satisfies and entertains you but doesn't significantly compromise your progress.

3.  Weigh yourself often .  Being aware of the impact of your behaviours works both to reward you when you are consistent with your plan, and warn you when you are not.  The numbers aren't everything, but they are something -- an indication of how conscientious and vigilant you have been.

4.  Exercise an hour a day.   There's no doubt about the relationship between physical activity and fitness, not to mention stress reduction.  Also, the commitment to an exercise program is part of the shift in identity necessary for someone who has been heavy to become and stay thin.

5.  Get other bits of physical activity .  Taking the stairs instead of the elevator, parking across the lot so you can walk a block or two, or riding your bike to the store instead of driving can burn fat and make you stronger and trimmer.

6.  Eat a high carbohydrate, low fat diet .  Don't get hung up here on the Zone, Eating Right for Your Type or Atkins.  This particular study found that the most successful people at losing weight and keeping it off ate more carbohydrates and less fat.

7.  Eat five meals a day .  Whether you're on Body For Life or Fit For Life, it seems like our three meals a day tradition is not ideal for people who wish to slim down.  More frequent, smaller meals are easier for the body to process, and since there is less excess food, less is pushed into storage.

Much like the famous Alameda County Study that showed the habits of people who lived more than a hundred years (eat breakfast, don't smoke cigarettes, stuff like that), these habits are mostly common sense, yet if you and graded yourself in each of these areas, how would you do?

Signs and Symptoms of Depression

The following list is provided to make it easier to know if you or someone you love is suffering from depression.

Emotional reactions. This is the easiest one in that you feel depressed most of the day. This is a no brainer, especially if you feel this way nearly every day, or feel sad or empty or others tell you that this you do.

Symptoms : feel sad, feels empty or lacks feelings of all kinds, tired ("everything is an effort")... nervous or restless, angry and grouchy (especially in kids), irritable, overreacts to criticism... bored, apathetic, "nothing is enjoyable," feels socially abandoned and/or has less interest in relationships, sex, food, drink, music, current events.

Physical changes. Fatigue or loss of energy nearly every day is probably the most common symptom in depression. It is one of the most common symptoms that I see in my practice. There are many reasons that you could be fatigued other than depression, but most depressed people have fatigue as part of their illness.

The second most important symptom is early morning awakening. If you are waking up at 2 to 4 AM on a regular basis one of your first thoughts should be to consider the possibility that you are depressed. Most people with depression feel extremely tired insomnia or have hypersomnia nearly every day.

One also needs to be alert to weight issues, either gaining or losing weight. The part of the brain that controls appetite is almost invariably affected. If you have a significant weight loss when not dieting or your appetite is decreased, or if you have an increased appetite and have a significant weight gain, you should consider the possibility of depression.

Symptoms -- difficulty sleeping or sleeping excessively, awaking early... hyperactivity or sluggishness, diurnal moods (worse in the morning)... low sex drive, loss of appetite, weight loss or gain, indigestion, constipation, headaches, dizziness, pain, and other somatic problems or complaints.

Attitudes and motivation . A depressed mood is a major change from your normal mood. Typically relationships with your friends, family, job or school take a significant impact by the change in your mood.

A markedly decreased interest in all, or almost all, your activities most of the day, nearly every day is a strong indicator of depression. It is as if there is nothing in life gives you any pleasure anymore.

Symptoms : low self-concept, lack of self-confidence and motivation, pessimistic or hopeless, feel helpless or like a failure, expects the worst... self-critical, guilt, self-blaming, "People would hate me if they really knew me"... suicidal thoughts, "I wish I had never been born."

Behavioural excesses. Some experts believe that you can't be depressed unless you have thoughts of wanting to take your life. You may or may not have a specific plan for committing suicide but you feel that it would just be better for all involved, especially yourself, if you just weren't here anymore.

Symptoms -- complaints about money, job, housing, noise, poor memory, confusion, loneliness, lack of care and love... acting out (adolescents), running away from home, rebellious, aggressive... obsessed with guilt and concern about doing wrong, about being irresponsible, about the welfare of others, and about "I can't make up my mind anymore"... crying... suicidal threats or attempts.

Behavioural deficits. You lose the enthusiasm to be with people and talk with family and friends. Depression is one of the more common reasons for sexual dysfunction.

Symptoms -- socially withdrawn, doesn't talk, indecisive, can't work regularly, difficulty communicating, slower speech and gait... loss of appetite, weight change, stays in bed... less sexual activity, poor personal grooming, and doing less for fun.

Lack of skills. Another very common pattern is a significant negative change in your thought processes. If you have feelings of worthlessness or excessive or inappropriate guilt nearly every day or have a diminished ability to think or concentrate, or indecisiveness, nearly every day, then your body may be giving you a huge clue that you may be depressed.

Symptoms -- poor social skills, frequently whiny or boring, critical, lack of humour... indecisive, poor planning for future and unable to see "solutions."

When it comes to the Big Three of exercise—cardiovascular, strength and flexibility training—it’s pretty clear which one can get overlooked.

After all, while we prize cardiovascular and strength training for their role in helping us lose weight, build muscle and get fit, the benefits of flexibility training are less immediately alluring.

However, as the population ages, more of us are learning to appreciate the rewards of stretching. Staying limber can offset age-related stiffness, improve athletic performance and optimise functional movement in daily life.

Research shows that flexibility training can develop and maintain range of motion and may help prevent and treat injury. In fact, the American College of Sports Medicine has added flexibility training to its general exercise recommendations, advising that stretching exercises for the major muscle groups be performed two to three days per week.

How can you include an effective flexibility workout in your fitness program? Here are some guidelines:

Think in Terms of Serious Flexibility Training, Not Just Brief Stretching.

Squeezing in one or two quick stretches before or after a workout is better that nothing, but this approach will yield limited results. What’s more, generic stretches may not be effective for your particular body.

The more time and attention you give to your flexibility training, the more benefits you’ll experience

Consider Your Activities.

Are you a golfer? Do you ski, run or play tennis? Do your daily home or work routines include bending, lifting or sitting for long periods? Functional flexibility & stretching improves both stability (the ability to maintain ideal body alignment during all activities) and mobility (the ability to use full, normal range of motion).

Pay Special Attention to Tight Areas.

Often the shoulder, chest, hamstrings and hips are particularly tight, but you may hold tension in other areas, depending on your history of injuries and the existing imbalances in your muscle groups. Unless you tailor your flexibility training to your strengths and weaknesses, you may stretch already overstretched muscles and miss areas that need training.

Listen to Your Body .

Stretching is an individual thing. Pay attention to your body’s signals and don’t push too far. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum; this approach can be dangerous. Instead, slowly stretch your muscles to the end point of movement and hold the stretch for about 10 to 30 seconds. Older adults, pregnant women and people with injuries may need to take special precautions.

Get Creative.

Varying your flexibility training can help you stick with it. You can use towels. resistance balls and other accessories to add diversity and effectiveness to your stretching.

Warm Up First.

If you’re stretching on your own, don’t forget to warm up your muscles before you begin. Walking briskly for 10 to15 minutes is a simple way to do this.

Find a Flexibility Class That Works for You.

Classes that include stretching are becoming more popular and more diverse. Some combine cardiovascular and strength components with the flexibility training; others focus exclusively on stretching.

Stretch Yourself—Mind and Body.

Did you know that your emotional state may affect your flexibility? If your body is relaxed it will be more responsive to flexibility training. Listening to music and focusing on your breath can help you relax as you stretch. You may also want to explore yoga or exercise inspired by the work of Joseph Pilates. In addition to stretching, classes in these disciplines may include relaxation, visualisation and other mind-body techniques designed to reduce stress and increase mindfulness.

It’s Not Just for Wimps.

Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on chiropractic & flexibility training for peak performance.

Do It Consistently.

It doesn’t help to stretch for a few weeks and then forget about it. Integrate regular stretching into your permanent fitness program.

For inspiration, look to cats and dogs—they’re dedicated practitioners of regular stretching!

Regular Chiropractic adjustments help you achieve your optimum by keeping open the nerve channels between your brain & every living cell.

Subluxation can cause tight muscles & imbalances leading to altered strength & co-ordination.

Any stretching will be of limited value if Vertebral Subluxations are present.

Make sure you and your family are receiving regular Chiropractic check-ups …..

One of the 5 Pillars of Health

Seven Benefits of Good Posture

• More energy, strength, and endurance because of more efficient upper body muscle function and better organ function.
• Better physical performance on the job and everywhere else because of this greater energy and because of less neck, shoulder, and upper back pain and fatigue.
• Better concentration and thinking ability because of less pain and fatigue.
• Fewer back problems.
• Minimal height loss with age, a flatter and stronger stomach, and straighter, head-up posture for a more respect-producing, confident, competent, vigorous appearance. The result is greater respect from other people and more personal power.
• Better physical performance athletically and in any physical activity you do due to better upper body biomechanics.
• As you age, less loss of your physical abilities and a younger appearance.