Strength Your Muscles to the Max Part 3

March 12, 2009

More Tips to Help you Physically Fit

• Don’t cross one leg over the other. Ensure that your feet are on the floor to keep weight off your tights. If necessary, use a footrest to support your feet.
• Don’t lean forward more than you have to. You may not notice it but your head is fairly heavy. If you’re using a computer, position the video display unit off your computer in a way that allows you to hold your head in comfortable position.
• Position your desk so that you don’t have to keep turning when somebody enters the room.
• When standing don’t fold your arms. This position tends to make you lean forward.
• Balance your weight equally on both feet. Don’t shift your weight from one foot to another.
• When carrying a heavy load, make sure that these are properly balanced before walking. –Health Alert

Strength Your Muscles to the Max Part 2

How to Exercise More

With these general guidelines in mind, how can a person exercise more, considering the busy, stressful lives we live? A book from a Life Quality Management series Offers several practices tips. Staying Fit A Work by Penny Corlton suggests alternative forms of exercise which can be done in ones day-to-day routine. Some examples:

At work:

· Take a brisk walk at lunchtime.

· Stand up at your desk and stretch every half hour.

· Imagine that you’re late for a meeting and walk faster.

· If you go to work by public transport, get off at any earlier stop and walk the rest of the way.

At home:

· Stand up and stretch while watching TV.

· Get up to switch TV channels instead of using the remote.

· Plan a regular, brisk weekend walk.

A word of Caution

Exercise should be done safely. Here are five golden rules of exercising safely:

1. Think long-term and get fit gradually.

2. Warm up before playing or exercising. This will lessen the chances of sprain and strain. Have a few gentle bends and stretches and arm swings.

3. Exercise regularly. Three 20-minutes session weeks are best. Fit these exercise sessions into your schedule. Never make excuses not to do them.

4. Cool down afterwards by walking slowly for a few minutes. If possible, have a warm bath to relax muscles after exercise.

5. Keep at fit. Fitness is an ongoing pursuit.

Strength Your Muscles to the Max

How strenuous and frequent should be exercise be?

The level and amount of exercise a person does would depend on his or her physical condition. The World Health Organization offers the following recommendations regarding exercise:

• Daily physical activity should be accepted as the cornerstone of a healthy lifestyle. Physical activity should be integrated into the routine of everyday living. An obvious first step would be the use of stairs instead of elevators or escalators, and walking or cycling for short journeys.
• Children and adolescents should be provided with facilities and the opportunity to take part in daily programs of enjoyable exercise so that physical activity may develop into a lifetime habit.
• Adults should be encouraged to increase habitual activity gradually, aiming to carry out everyday at least 30 minutes of physical activity of moderate intensity, such as brisk walking, stair climbing. More strenuous activities such as slow jogging, cycling field and court games (soccer, tennis, etc.) and swimming could provide additional benefits.
• Women should be offered a variety of opportunities and more encouragement to engage in healthy exercise.
• The elderly, whose members are increasing worldwide, should be encourage to lead physically active lives so as maintain their independence of movement and personal autonomy, to reduce the risks of body injury, and to promote optimal nutrition. Social roles and social relationship will hereby facilitate.
• People with disabilities or suffering from chronic diseases should provided with advice on exercise and facilities and appropriate to their need.
• The fact that there are benefits to gained by starting physical activity at any age should be broadcast more widely.