BAC BLOG

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Whether you are actively performing manual tasks or you are desk-bound in the office, your health does not need to be sacrificed. Regardless of your job it is important to maintain the same focus of a healthy lifestyle inside and outside of the workplace. Here is a list of possibilities that you can use so your health doesn’t suffer at work.

10 Health Tips for Computer Users

Regular computer users run the risk of several health problems; furthermore most computer- related employment
require longer periods seated in front of a computer and the health risk increases.

1. Stretch regularly: Try not to sit in the same posture for longer than 30mins and regularly stretch your neck, shoulders, fingers, arms, hands, and torso periodically and whenever possible.

2. Movement whenever possible: Make sure you move your hands, legs, back, and neck every 10 minutes throughout the day.  Whenever possible get up and move around. A number of possibilities for incorporating movement are discussed above.

3. Maintain a good working posture:

• Hands, wrists and forearms are straight, in-line and roughly parallel to the floor.  Avoid inclining the keyboard
• Head is forward facing, and balanced. Ears should ideally be in line with shoulders.
• Shoulders are relaxed and upper arms hang normally at the side of the body.
• Elbows stay in close to the body and are bent between 90 and 120 degrees.
• Feet are fully supported by floor or footrest.
• Back is fully supported with appropriate lumbar support when seated.
• Thighs and hips are supported by a well-padded seat and generally parallel to the floor.  If you can feel the hardness of the seat, it’s time for a replacement.
• Knees are about the same height as the hips with the feet slightly forward.

4. Position and adjust your monitor: Place your computer monitor at the recommended viewing distance and angle, adjusting it to the right clarity settings.

• Adjust the distance between the eyes and monitor. Recommended range of 35 – 75 cm.
• Adjust your computer monitor to be directly in front of you, with your head, neck, and torso facing the screen. Your monitor should not be farther than 35 degrees to the left or right.
• Adjust the height of your monitor, so that when looking straight ahead, your eyes are looking at the top third of the screen.
• Adjust the angle of the monitor to suit your personal preference based on glare, reflections and prescription glasses use.
• Give periodic rest to your eyes by looking at far-away objects i.e. a clock or calendar on the wall that is away from your workstation. Viewing the monitor for long periods can result in fatigue and dry your eyes, so you should look away and blink at regular intervals to give your eyes the necessary moisture. Other non-computer tasks such as filing and phone work can also help your eyes take a necessary break from the stress.

5. Position the pointer/ mouse: To maintain a good working posture your mouse should be positioned next to the keyboard to maintain a straight and neutral wrist posture.

6. Keep your keyboard at a comfortable position: Placing keyboards or mice too high or too low may result in awkward wrist, arm, and shoulder postures.

• The base of the keyboard should be no further than 10cm from the edge of your desk.
• Adjust the chair height and desk height to maintain a neutral body posture.
• Raise or lower the tilt of the keyboard to maintain straight, neutral wrist postures.
• If you are left-hand user, use an alternative left hand keyboard, which has the keypad permanently affixed to the left side.

7. Adjust the location of frequently-used devices: Devices such as a keyboard, phone or mouse should be placed within an easily accessible area to minimise awkward positioning.

8. Use mobile and size-adjustable chairs: Desks that are not at the right height may cause awkward postures, therefore adjustable and mobile chairs should be utilised. Additionally, make sure that you have adequate clearance space for your thighs and legs particularly if you frequently change working postures.

9. Seating: Opt for a chair that provides adequate support to your back, legs, buttocks, and arms. For example, an ideal chair for your workstation should have the following:

• Backrest that adjusts well to the natural curvature of your spine and provides necessary lumbar support.
• Comfortable seat that allows your feet to rest flat on the floor or a footrest that helps you adjust the height, and supports the width of your thighs.
• A seat pan of appropriate size, you should be able to fit 2-4 fingers between the edge of the seat pan and the back of your knee.
• Five-leg base with casters that allow easy movement along the floor

10. Keep your phone within reach: Placing your telephone at the right place is as important as adjusting other workplace objects. Keep your phone close enough to avoid excessive reaching and it should be place on your non-dominant side.   Also it is a good idea to use a speaker phone or a headset for teleconferences or long conversations.

click here to visit the bodyactive website- bodyactive.com.au

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Helpful Hints to Kick the (Smoking) Habit

You know you need to quit. You really want to quit. But smoking has become such a huge part of your life that you just can’t imagine waking up in the morning without reaching for a cigarette, finishing a meal without lighting up or hanging out with your friends — all smokers — without smoking yourself.

How does one go about kicking the habit for good? What is going to make this year any different than previous ones where you resolved to swear off nicotine?

An effective strategy can help. Armed with a little knowledge, you can improve your odds of success. You just have to know what you are up against.

“The alcohol makes it much less likely that they will be able to quit because most smokers like to smoke when they drink. I tell people who want to quit around New Year’s not to worry if they don’t quit exactly on January 1, exactly on New Year’s Day.”

Ferentz, who specializes in smoking cessation, said that choosing a quit date and sticking to it is an important part of breaking the habit. Smokers who want to become ex-smokers, however, must chose a date that makes sense for them.

“There is nothing wrong with making that day January 3rd or the 4th,” Ferentz said. “Choosing a day later in the week after all of the parties and activities have died down is probably more realistic. You have to do what works for you because you don’t want to set yourself up for failure.”

Ferentz said one of the biggest mistakes smokers make when attempting to quit is that they give up the fight too soon if their initial efforts don’t work. According to the Centres for Disease Control and Prevention, over half of all adult smokers do manage to quit for good. Most of them, however, aren’t successful the first time around. In fact, studies show that most smokers attempt to quit several times before they are able to make it stick.

“People shouldn’t be hard on themselves,” said Ferentz. “Quitting is a process. Smokers who want to quit and have tried and failed in the past shouldn’t feel defeated because quitting is far from impossible. It is actually quite possible. There are more people out there who have successfully quit smoking than there are people who still smoke.”

Smoke-Free Suggestions

Here are some tips Ferentz suggests keeping in mind if quitting is one of your goals for 2007:

• Put it in writing. Write down your reasons for quitting on 3 X 5-inch index cards so you can refer to them when you are tempted to smoke.
• Explore your motives for smoking. Keep a journal before you quit to document your feelings about your habit. You want to include details about where you smoke most often, when you smoke, with whom and why. Review your diary after four or five days to identify feelings and circumstances that trigger your cravings for nicotine.
• Modify your behaviour. Write down your “triggers” on the left side of a piece of paper and on the right side, jot down how you plan to either avoid or cope with those situations or feelings that send you reaching for nicotine.
• Reduce the pleasure quotient. Most people have favourite brands of cigarettes. In the week or so leading up to your quit date, ditch your favourites for other, less-appealing varieties. For example, buy menthols if you normally don’t smoke them. Buy low-tar filters or light versions of your favourite brand or try new, unusual brands that you’ve never smoked before.
• Spread the news. Tell everyone you know you’re quitting to develop a network of family members, co-workers and friends who can support your efforts.
• Get rid of smoking paraphernalia. Throw out all of your ashtrays, matches and lighters.
• Go cold turkey. Despite an urge to gradually cut back, stopping completely on your chosen quit date is the best approach to kicking the habit for good.
• Reward yourself. Come up with reasons to celebrate your quitting at regular intervals. For example, a week after you quit, go to the movies or bowling. A month after quitting, go to a nice hotel for an evening or treat yourself to a shopping spree. A year after quitting, go on a nice vacation with the money you save from no longer buying packs of cigarettes.
• If you relapse, don’t panic. Identify what it was that triggered your desire to smoke again and come up with a way to cope with the trigger. The urge to smoke — no matter how overwhelming — will pass after a few minutes, whether or not you give into it.
• Seek help. If you aren’t able to quit on your own, try using aids such as nicotine gum or the nicotine patch. If you still aren’t able to quit, see your doctor about other options. You may also want to join a support group. Whatever you do, don’t give up!

Source: University of Maryland Medical System

click here to visit the bodyactive website- bodyactive.com.au

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Put the Power of Regular Physical Activity to Work for You

You know exercise is good for you, and that it’s in your best interest to make this the year you start and/or maintain regular physical activity. But do you know how good getting 30 minutes of exercise most days of the week really is?

Consider: The most recent Surgeon General’s Report on Physical Activity and Health found that regular physical activity:

• Reduces the risk of dying from heart disease
• Reduces the risk of developing diabetes, high blood pressure and colon cancer
• Reduces feelings of depression and anxiety
• Helps control weight and maintain healthy bones, muscles and joints
• Helps maintain function and preserve independence in older adults

“If citizens put in 30 minutes of aerobic activity five times a week it would cut the amount of chronic diseases and health costs by almost half. That’s how powerful physical fitness is,” says Pamela Peeke, M.D., M.P.H., assistant clinical professor of medicine at the University of Maryland School of Medicine and author of the national best-seller Fight Fat After Forty.

So you’re interested, but aren’t sure how to begin, Peeke says it’s best to start out by walking (or doing some other type of aerobic exercise) and then adding strength training later. Good forms of aerobic exercise including walking, biking, swimming and jogging.

In addition to aerobic exercise, it’s important to incorporate strength training into your program. Peeke says it’s imperative to do both because lifting weights not only builds your muscles but also raises your metabolism, causing you to burn more calories.

“The bottom line is what works is a combination of both,” Peeke says. “Whether you’re trying to lose weight or exercising for fitness, it’s still important for everyone to do some level of weight lifting and aerobic exercise. Ultimately you want strength, flexibility and endurance.”

Starting a program in January is one thing; maintaining it is another matter entirely.

Peeke offers advice to help you keep moving all year long.

• Find the right kind of exercise for you. Choose activities that you enjoy and that fit your personality.
• Make the time to exercise. Pick a time of the day when you’ll always have time to exercise and stick to it. Don’t make excuses not to exercise. Instead, try setting a schedule for the week indicating which days you’ll exercise.
• Get up and move! Incorporate exercise during the day, even while you’re at work. If you sit at a desk most of the day, get out of your chair at least once an hour and walk around. As Peeke advises: “Use the five minute per hour rule. Look for ways to just get up and move.” Some suggestions: Take the stairs instead of the elevator, walk down the hall instead of using the phone or e-mail, or take a walk during a morning or afternoon break.
• Find an exercise buddy. Get a friend involved and be each other’s motivators, or join a group. The advantage to this approach is that you know other people are counting on you and you don’t want to let them down.
• Check with a doctor before beginning an exercise program. This is especially important as you get older or if you have a history of health problems.
• Strength train safely. When beginning a strength-training program, Peeke says it’s important to work with an expert (such as a trainer) who is knowledgeable about equipment and proper exercise methods. “You need someone to show you safe techniques for what to do,” advises Peeke.
• Start slowly. This will help you achieve the most benefits with the least risk, especially if you have not been physically active for some time.
• Make exercise fun. If you buy home equipment, put it in front of the television. That way, you won’t get bored when you’re exercising.
• Write down why you want to exercise. Keep this list somewhere very visible to regularly reinforce your motivation.
• Set weekly goals with enticing rewards. Establishing attainable short-term goals gives you something to work toward, and a feeling of accomplishment when you reach them. Take time to celebrate your achievement. Avoid food rewards, especially if weight loss is your goal. Instead, reward yourself with a movie, or get a massage.
• Keep an exercise log. This is a good way to keep you consistent and review your goals and remember why you’re doing it in the first place.
• Make stretching a part of your workout routine. Most experts recommend stretching after exercise while the muscles are warm. Stretching is important because it keeps your body in good alignment and prevents injury.
• Wear comfortable shoes with good support when exercising. Nothing can derail an exercise program faster than a foot-related injury caused by poor footwear.
• Practice the “talk test”. Basically, this means that when you are exercising, you should be able to speak about three words at a time. If you cannot get three words out at a time, slow down. If you can carry on a normal conversation, pick up the pace.

Source: University of Maryland Medical System

click here to visit the bodyactive website- bodyactive.com.au

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Common-Sense Strategies to Long-Term Weight Loss

The New Year is here. During the holidays you probably indulged in turkey, stuffing, pumpkin pie and many other tempting goodies. Now you step on the scale and much to your dismay, you’ve gained a few kilos in addition to the extra weight you may have already accumulated throughout the year. How can you make this the year to slim down and keep the weight off for good?

Researchers say losing just five to 10 percent of your excess body weight can make a big difference in your health, including lowering cholesterol and reducing the risk for diabetes. So where do you start? University of Maryland experts offer the following common-sense strategies to lead you on the way to long-term weight loss.

Write it down. Writing down what you eat forces you to be aware of just how much you’re eating. Also, if you know you have to write down that piece of candy or pizza, you may not be so quick to eat it. Keeping a food journal may also cut down on mindless eating. With your journal, you can also keep track of how much you exercise. “A food diary can be a helpful mirror to what you’re eating,” says Andrea Wenger Hess, a nutritionist at the University of Maryland’s Joslin Diabetes Centre. “It can help you find your trigger foods.” If this doesn’t seem to work for you, Wenger Hess suggests reviewing your food diary with a dietician.

• Know your risk factors. Check with your doctor to see if you have high blood pressure or high cholesterol. Knowing where you are to start can also help you set realistic goals. Calculate your Body Mass Index (BMI). This measurement can help you figure out how much you need to lose. You can calculate your BMI here.
• Choose a diet low in fat, saturated fat and cholesterol and moderate in sugars. In addition to helping you maintain a healthy weight, this will also reduce your risk of heart attack and certain types of cancer.
• Eat smaller meals throughout the day rather than a few big ones. “The human body needs food about every three hours,” says Pamela Peeke, M.D., M.P.H., assistant clinical professor of medicine at the University of Maryland School of Medicine and author of the national best-seller Fight Fat After Forty. “So you should have a snack every two to three hours to ward off hunger.” She recommends snacks that include a high-quality protein and carbohydrates, such as low-fat yogurt and fruit, a smoothie, or soy cheese and a pear.

Wenger Hess agrees. “Snacks are an important part of a healthful eating plan. A snack will help keep you from overeating [at mealtime], and it helps to curb your appetite.” Other suggestions for snacks include graham crackers, low-fat popcorn, vegetables with low-fat dip, and whole-grain crackers.

• Count calories, then cut them. If you don’t already know, determine how many calories you eat in a typical day. Next, set your new reduced calorie goal, keeping in mind that experts recommend you lose no more than a pound or two a week. Specifically, to lose about ½ pound per week, subtract 250 calories a day from your current calorie intake; to lose 1 pound, subtract 500. A reduction of 500-1,000 calories could result in weight loss of about 1/2 to 1 kilo per week. Total calories, though, should not dip below 1,200 per day for women and 1,400 for men, which Wenger Hess says puts a person at risk for nutrient deficiencies. “It’s very difficult to reach the recommended amounts of vitamins and minerals at a low-calorie level. Not eating enough food can actually set you up to fail at weight loss because of the cycle of deprivation and bingeing that it can create. The emotional toll of this cycle can be especially devastating,” warns Wenger Hess.
• Exercise regularly doing something you enjoy. “In order to burn more than you take in, you need to exercise,” says Wenger Hess. “It increases your metabolism so even when you’re at rest, you’ll be burning more calories.” For exercise to help with weight loss, experts advise regular aerobic physical activity (such as walking, biking or swimming) for at least 20-30 minutes a day, three to five times a week. If you’re a beginner, you can start slowly, but as Wenger Hess points out, “the more you can add to the duration, the better.” Ideally, Peeke says you should try to exercise 30-45 minutes, five days a week.  In particular, walking may be a good choice. Buy a pedometer and keep track of the number of steps you take each day. Once you see how much you walk, try adding 1,000 steps each day, with an eventual goad of 10,000 steps or more.
• Get and enlist support. Peeke says finding a support system is critical to long-term weight loss. Whether you join a group such as Weight Watchers, work with a dietician or do something else, it’s helpful to share your highs and lows with experts or others who can relate. These people can also be a source of new ideas and strategies and let you know that you’re not alone.
• Eat your favourite foods (in moderation). Peeke advises including 100-200 calories per day of your favourite foods, whatever they may be. This will keep you from feeling deprived, which can lead to cravings. “Plan your indulgences into your schedule,” says Peeke. “Keep the portions down, savour, taste and enjoy it,” says Peeke.
• Watch your portion size. “A lot of people don’t realize what they’re taking in,” observes Wenger Hess. “Look at nutrition brochures and look at the fat and calories you’re getting. If you are eating out and the portion is big, cut it in half right away and put it in a doggie bag, or split the meal with a friend.”
• Lose weight slowly (1/2 to 1 kilo per week). “Slow weight loss is important. It will be easier to keep it off,” Wenger Hess says. “Quick weight loss is more apt to come back on, leading to yo-yo dieting that has a negative impact on your long-term health.”
• Eat slowly. “It takes 20 minutes before your brain realizes it’s full,” notes Wenger Hess. That means the amount of calories consumed before you begin to feel full can vary a great deal depending on how quickly you eat. So as Wenger Hess advises, “Eat slowly, savour your food [and] enjoy it.”
• Drink 8-10 glasses of water per day. Wenger Hess says there are several advantages to drinking plenty of water: “When the body is not receiving adequate fluids, the kidneys compensate by conserving water … essentially, ‘holding onto’ the water they do have. The result can be water retention — water weight you really don’t want.” She adds that drinking a lot of fluids makes the stomach feel fuller, thus decreasing the tendency to overeat.
• Keep healthy foods on hand. Examples include fruits and vegetables, whole grains, dried beans, non-fat dairy and fish or lean poultry. “Keep the right things at home. Healthy, low-fat, high-fibre frozen entrees that are lower in sodium are good choices,” suggests Wenger Hess. Also, plan meals in advance and make a shopping list so you’re eating more meals at home. Wenger Hess says that it’s helpful to limit dining out if you’re trying to lose weight.
• Keep things in perspective. Make health, not appearance, your weight management priority. “Positive thinking is a big part of it. Make sure your focus is in the right place — not on the kilos, but on health,” says Hess. “It’s important to concentrate on taking care of your body rather than focusing on the kilos on the scale.”

Source: University of Maryland Medical System

click here to visit the bodyactive website- bodyactive.com.au

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Planning The Master Plan

Bad habits that keep you from optimal health such as smoking, drinking or overeating don’t have to follow you into the New Year. You must prepare yourself psychologically, however, if you don’t want them hanging around for another 12 months.

Experts agree that no matter how stubborn a habit you’ve developed, there are ways to break negative patterns and keep healthy resolutions throughout the New Year. The trick is to keep everything in perspective.

“Focus on realistic goals with measurable results,” said Jill RachBeisel, M.D., director of community psychiatry at the University of Maryland Medical Center and an associate professor of psychiatry at the University of Maryland School of Medicine. “You need to break things down into small steps that you can manage.”

For example, RachBeisel said that instead of trying to lose 50 pounds, focus on losing five pounds at a time. And instead of trying to lose five pounds a week, focus on losing a pound a week.

“Create bite-sized jobs for yourself that you’ll be able to accomplish,” said RachBeisel. “If your goal is too big, you’ll feel defeated before you even get started.”

When deciding on your New Year’s resolutions, it is easy to get swept up in hopeful yearning. As the clock ticks away the final minutes of the old year, the excitement of it all can be intoxicating. You believe you’ll be able to tackle your goals effortlessly. But after the rush of New Year’s celebration fades and reality sets in, your ambitions can once again seem insurmountable.

According to Hinda Dubin, M.D., a clinical assistant professor of psychiatry at the University of Maryland School of Medicine and psychiatrist at the University of Maryland Medical Centre, the key to achieving even your most lofty goals is to get started immediately.

“Action precedes motivation, not the other way around,” said Dubin. “People often think that they should wait until they are motivated to start doing something good for themselves. They’ll say, ‘I’ll start that diet or fitness program when I’m really well rested and have a lot of energy’. But it doesn’t work that way.”

Dubin said that instead of waiting for inspiration to act on your goals, you need to take action first and inspiration will follow. Your initial action doesn’t have to be anything big. Just by putting on your sneakers and hopping on the treadmill for 10 minutes, you will make that energy you are “waiting” for materialize.

“Once you initiate an action — the smallest of actions — you pick up momentum and you’ll realize ‘hey, this isn’t so bad’ and it will be a lot easier to keep moving forward, and to stay motivated, ” Dubin said.

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Expert Advice

UM experts offer these additional tips to help you reach your goals:

• Avoid perfectionist thinking. While we certainly always want to better ourselves, it is healthier to think in positive terms than it is to focus on how much we fall short of our aspirations. In other words, students should view the grade of an A- as better than a B, rather than not as good as an A.
• View setbacks as lessons for growth. Mistakes can be and usually are opportunities for learning. If you fall short of your goals, ask yourself what kept you from achieving them and then try to make corrections. People who like to sail understand this navigational concept. You almost never go directly from point A to point B. You set a course and periodically take readings of your position then make adjustments as you go along.
• Don’t make absolute resolutions. Keep them realistic. For example, Dubin suggests that instead of saying you won’t yell at your kids anymore, resolve to yell at them less often.
• Don’t keep your resolutions to yourself. Tell someone you trust about your resolutions. Dubin said that it helps to share your goals with friends, who can gently nudge you in the right direction when you veer off course.
• Give them some meaning. According to RachBeisel, people sometimes make goals that aren’t necessarily meaningful to them. Your goal should be something you really desire to change or achieve, not something that society says is good for you to do or your family members would like to see you do. If you don’t have strong, internal motivation within yourself, you won’t be successful.
• Take baby steps. Set realistic goals that are attainable and then take small steps that are likely to be met with success toward those goals. Don’t try to lose 10 pounds in a week or quitting smoking cold turkey with no preparation. Instead, try joining a weight loss program and try to lose a pound a week, or join a smoking cessation group.
• Fine-tune your spirituality. Dubin said that it is important to add a spiritual dimension to your goals. For example, if one of your goals is to get fit, you may also resolve to get outdoors more often instead of going to the gym. Time outside will help you get in balance with nature, and will honour both the physical and spiritual sides of yourself.

Source: University of Maryland Medical System

click here to visit the bodyactive website- bodyactive.com.au

10 Health Tips to for you make the most of the festive season

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Don’t Stress- Christmas can be an extremely stressful time, it can negatively impact your health trying to prepare Christmas get-togethers and handling finances. The crisis can be averted by planning ahead and organising your Christmas agenda, presents and menus. Relax and take it easy; if everything doesn’t go to plan it is not the end of the world, don’t hold impossible expectations and needlessly spend over your budget.

Don’t Forget Breakfast- Just because you are having a big Christmas Lunch or Dinner doesn’t mean you can’t start the day with a healthy breakfast. This will start your metabolism and also pave the way for your Christmas drinks and busy Christmas schedule.

Moderate your snacks- It is very tempting in the festive season to eat more snacks than usual with all the chocolates and sweets available. Notably the same rules apply; a balanced diet is a vital part of a healthy lifestyle. Healthy stocking fillers like fruit and nuts can also be a better alternative.

Choosing a Healthy Christmas Dinner- Not as unhealthy as is often portrayed; turkey is actually one of the leanest meats and many Christmas dinners will also include a variety of seafood such as prawns and fish, choose your meal carefully. However, don’t just fill your plate with meat there is usually some healthy options in a good Christmas meal. Try choosing more fruit and vegetables and don’t get too carried away with the sweets. Just try and eat everything in moderation.

Watch Out for Food Poisoning- It is estimated there are 5.4 million cases of food poisoning each year in Australia and over the Christmas break food poisoning can be one of the major health issues. With so much to prepare, hot temperatures, many hands on plates and eating outdoors; food poisoning can be a common problem. Make sure your meat is well cooked and be vigilant in the leftovers you choose. Make sure everything you want to use as leftovers is refrigerated within two hours and that you keep all food covered wherever possible.

Avoiding Indigestion- With a mixture of alcohol and rich food, indigestion can also put a damper on your day, take it easy try and space out your drinks and drink water.

Try And Fit in Some Exercise- All this standing or sitting around being merry, eating and drinking, can limit your exercise options. A good walk with the family could be a good option to burn off that Christmas meal as would a friendly game of backyard cricket.

Be Sun Smart- With the extreme weather conditions we may also need to avoid getting sunburnt or dehydrated. Remember to put on protective clothing, sunscreen, a hat and sunglasses, drink plenty of water and try to avoid excessive, unnecessary long periods in the sun; stand in the shade where possible.

Limit Your Alcohol Consumption- There is plenty of alcohol consumed over the festive season and it can often be tempting to start drinking early. It is generally beneficial to start slowly and choose your drinks carefully. For Tips on How to reduce alcohol use please see our Reduce Alcohol Tips in our monthly tips archive.

Get some sleep- It is sometimes difficult to fit so much in, in such a short period of time; Christmas and New Years can be exciting, however we have to remember to stay fit and healthy. Getting enough sleep in the holiday period is another thing you may need to consciously be aware of. Remember there is always tomorrow or next year. For tips on how to get a good sleep please see Tips for getting a better sleep in our monthly tips archive.

click here to visit the bodyactive website- bodyactive.com.au

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THE IMPORTANCE OF STRETCHING

Stretching regularly will keep your muscles flexible and prevent them from tightening up which can lead to pain and injury, usually muscle tears. Poor flexibility also limits the range of motion of joints so improving flexibility may also reduce the risk of injury.

Stretching is especially important before and after exercise. Stretching before exercise increases blood flow to the muscles and tendons to ensure they are warm and flexible. Stretching after exercise as part of a cool down helps prevent muscle and joint stiffness.

Stretching can also improve the health of joints by increasing blood flow and improving mobility by increasing the range of movement through which a joint can move.

CORRECT STRETCHING TECHNIQUES

It is very important to stretch correctly after your warm-up. Incorrect stretching techniques may cause more harm than good.

The major points to remember when stretching are:

• Don’t bounce
• Stretch slowly
• Breathe normally

Bouncing may cause small tears in muscles and the connecting tissues. As they heal, any scar tissue that is formed will then limit flexibility. Another reason is that bouncing stretches the muscle quickly which then initiates a reflex action that shortens the muscle & prevents it from being over-stretched and damaged. This reflex contracts the muscle and will actually make the muscle tighter.

To stretch safely and effectively, all stretches should be performed slowly and smoothly. Hold each stretch for 15-30 seconds to enable the muscle and tendon to adapt to the new length. Remember that pain sensations should subside during the stretching process not increase.

Stretching with correct techniques will reduce the risk of injury, increase flexibility and circulation.

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COMMON STRETCHES

Shoulder (Rhomboids) Bring left arm across in front of body as shown. Hold elbow with right arm. Gently pull across & up chest until a stretch is felt in back of shoulder. Repeat with other arm
Upper Arm (Triceps) Begin with arm at side. Bend elbow of involved arm. With other arm, slowly lift arm overhead, keeping elbow bent. Relax and repeat.
Quadriceps (Extensors) Stand on uninvolved leg, using table or chair for balance. Bend knee of involved leg. Grasp foot/ankle with hand and gently pull up toward buttocks. Repeat with other leg.
Gastrocs (Calves & Achilles) Stand facing wall, hands on wall. Step forward with foot of uninvolved leg, leaning hips toward wall. Keep rear leg straight with heel on floor.
Groin (Adductors) Sit with knees bent, soles of feet together. Slowly let your knees drop to floor. Grasp ankles with hands and lean forward from the hips.

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As a general rule the closer the load is to the core of your body the lower the risk of suffering a manual handling sprain or strain injury to your lower back.  Positioning an object further away from the core of the body causes a greatly increased amount of leverage which in turn greatly increases the muscular force required to maintain the lift placing increased physical demands on the musculature of the lower back and therefore increased risk of sprain or strain injury.

Try this: Grab a 1kg hand weight and hold it in your hand with your arm in the ‘Blue’ position in the image below.  Now change your arm position to the ‘Orange’ position in the image below.  Note the vast increase in muscular activation and force required to maintain the lift.

Key Principles to Minimise the Risk of Manual Handling Injuries

Plan for the lift

Check out the load

Warm up muscles

Tighten your stomach muscles (bracing)

Position your feet

Lift load slowly and rhythmically.

Bend your knees, not your back.

Keep the load as close to your body as possible.

Get a safe, secure grip.

Avoid twisting whilst lifting and carrying.

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• Exercise regularly. It doesn’t have to involve a gym or a Pilates class, most general exercise such as walking, swimming, running and cycling will work all the key muscle groups which are important for spinal health and provide optimal support for the spine.

RELATED NEWS: Don’t take your spine for granted

• Eat a healthy diet. This will help to maintain your weight and keep away any excess kilos. Being overweight is a key risk factor for back pain.

• Reduce stress. When you are stressed, you get physically tense in the muscles around the spine. This increasing muscular tension increases the load on your spine and can cause back pain.

• Don’t smoke. Research has shown smoking is a risk factor for back pain because of its effect on peripheral blood flow which can cause damage to musculoskeletal tissues.

• Improve your posture. Achieving “neutral posture” — where the spine and its surrounding tissues are well balanced — can reduce your risk of back pain.

• Invest in a good mattress. A supportive and comfortable mattress will aid a good night’s sleep which is important for rest and recovery.
POSTURE CHECK:

Poor posture is a key source of back pain. Whether you’re sitting, standing or bending, there are ways to ensure you’re not causing excessive back stress.

• Sitting: Sitting shouldn’t involve much conscious muscular activity.

Your chair should be adjusted so that your feet can rest flat on the floor and your hips and knees should be at a 90 degree angle or less.

The chair should provide support behind your pelvis, at the base of spine and up through your mid-back, allowing you to relax. It should also be pulled in close if you’re working at a table or desk so you don’t need to stretch out or lean forward.

Try to achieve a “neutral posture” where the weight of the head sits directly on top of the spine with the load passing directly down to the chair beneath.

For women, don’t “thrust your bust” but rather keep your mid-back deliberately soft, not rigid. This allows the spine to maintain its three natural curves, minimising unnecessary muscular tension.

Slouching on the edge of a chair should be avoided. Slouching can cause bending strain on the tissues at the base of the spine as the weight of the body hangs off the ligaments and joints with little or no contribution from the spine’s postural muscles.

Perching on the edge of the chair can cause unwarranted muscle tension, risking back pain.

The spine doesn’t like prolonged periods of sitting, it likes movement and variable load so it is a good idea to get up and walk around about every half hour.

• Standing: Long periods of standing can prove uncomfortable because many people tend to lean backward and thrust their stomach forward.

This creates static compression through the structures at the base of your spine and can cause pain.

Be aware of your posture when standing and, if you feel uncomfortable, correct it by taking your spine out of a constantly compressed position by moving around. Bend forward, bend back, shift your weight from side to side.

• Bending: It is a misconception that picking things up with a straight back is better – the key is to get equal involvement from your hips, knees and spine.

Squatting down and keeping the spine rigid or keeping your knees and hips completely straight and bending only from the back are both risky.

One puts excessive strain on the spine, the other makes the spine rigid and ineffective.

Instead, plant your feet apart, one foot in front of the other to keep you stable and bend hips, knees and back together, so they are all contributing to the bend.

The muscles in your thigh and buttocks will give you the power to get back up again and this position will reduce the load transfer through your spine when lifting.

Sources: Curtin University School of Physiotherapy; Associate Professor Stephen Edmondston; Musculoskeletal Physiotherapy Australia (WA) chairman Evan Coopes.

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As a result of the considerable response to our last blog topic: Tips To Reduce Alcohol Use: Part 1, we have decided to add an additional Health Tip/ BLOG topic about alcohol. This time the health tip is directed at those of us that may have a drinking problem and/ or may be addicted to alcohol. If you think you have a problem with alcohol then as well as the techniques for moderating your alcohol consumption from our last tip you can also:

• Write down your reasons for cutting down or stopping: Why do you want to drink less? There are many reasons why you may want to cut down or stop drinking. You may want to improve your health, sleep better, or get along better with your family or friends. Make a list of the reasons you want to drink less.
• Set a drinking goal: Choose a limit for how much you will drink. You may choose to cut down or not to drink at all. If you are cutting down, keep below these limits:

No more than two standard drinks a day and no more than four standard drinks on any one occasion, with at least two alcohol free days per week.

These limits may be too high for some people who have certain medical problems, if you are pregnant or who are older. Talk with your doctor about the limit that is right for you. Now write your drinking goal on a piece of paper. Put it where you can see it, such as on your refrigerator or bathroom mirror.

• Keep a “diary” of your drinking: To help you reach your goal, keep a “diary” of your drinking. For example, write down every time you have a drink for 1 week. Try to keep your diary for 3 or 4 weeks. This will show you how much you drink and when. You may be surprised. How different is your goal from the amount you drink now?

Now you know why you want to drink less and you have a goal. There are many ways you can help yourself to cut down. Try these tips:

• Watch it at home: Keep a small amount or no alcohol at home. Don’t keep temptations around.
• Drink slowly: When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water, or juice after a drink with alcohol. Do not drink on an empty stomach! Eat food when you are drinking.
• Take a break from alcohol: Pick a day or two each week when you will not drink at all. Then, try to stop drinking for 1 week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.
• Learn how to say NO: You do not have to drink when other people drink. You do not have to take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less. Stay away from people who give you a hard time about not drinking.
• Stay active: What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, see a movie, or play sports or a game.
• Get support: Cutting down on your drinking may be difficult at times. Ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal.
• Watch out for temptations: Watch out for people, places, or times that make you drink, even if you do not want to. Stay away from people who drink a lot or bars where you used to go. Plan ahead of time what you will do to avoid drinking when you are tempted.
• Do not drink when you are angry or upset or have a bad day: These are habits you need to break if you want to drink less.
• DO NOT GIVE UP!

Most people do not cut down or give up drinking all at once. Just like a diet, it is not easy to change. That is okay. If you do not reach your goal the first time, try again. Remember, get support from people who care about you and want to help. Do not give up!

click here to visit the bodyactive website- bodyactive.com.au