Tag Archives: occupational health

How 15 Minute Doses Of Physical Activity Can Boost Your Life

STEVEN MILNER IIST VTCT

How 15 Minute Doses Of Physical Activity Can Boost Your Life

It is still better to exercise even for 15 minutes a day than to do nothing at all. It is better to do a consistent 15 minute workout that you can stick with, than risk prolonged discomfort with little return for your effort in turn leading to you quitting exercise in the end. There have been numerous studies published regarding the physical and mental benefits one can get from consistent short duration physical activities. This is good news for sedentary or inactive people who usually get overwhelmed with 30 minutes a day of exercise in the pursuit of health and fitness benefits.

Cardiovascular Health
An interesting three-month study published in the American Journal of Cardiology showed that 15 minute cardiovascular and strength training workouts can produce significant improvements in one’s fitness levels and heart health, such as decreased risk of cardiovascular disease, lower blood pressure and lower cholesterol.

What 15-Minute Strength And Cardio Exercise Programs Can You Do?
Alternate 30 seconds or a minute of resistance training routine like push-ups, squats, lunges and abdominal crunches with a minute of cardio routine like star jumps, step-ups, jogging in place or dancing in place until you complete a total of 15 minutes. This type of workout can increase your heart rate throughout the 15 minute routine.

Walk briskly for 15 minutes early in the morning or in the afternoon.
Dance for 15 minutes every morning or before taking a shower at night.
Clean, sweep or map the floor nonstop for 15 minutes every day.

Waist Management
An Australian study published in Diabetes Care showed that people who take more breaks from sedentary positions, such as standing up more frequently from a sitting position or taking a single step, can have smaller waist circumference and lower blood glucose and triglyceride levels.

How To Incorporate Workout Breaks To Your Day
Give yourself a rule or set an alarm every 20-30 minutes so you can take a short walk or stretch break wherever you are. Standing or walking around the room while using the telephone is one option. Squeeze your butt while sitting, extend and bend your knees, lift and lower your arms and twist your torso side to side every 30-60 minutes.

Self-Control
A study on exercise and self-control conducted by researchers at the University of Exeter, published in Appetite showed that exercise helps reduce a person’s chocolate cravings and improves one’s coping strategy for stress.  This study also suggested that a short dose of exercise can help people who are trying to quit smoking to cut back on caffeine and switch to a diet.

How Physical Activities Improve Your Self-Control
When craving for something like chocolates or salty junk foods, try to get outside your house first and walk for 10-15 minutes. You might be surprised how physical activities can help diminish your cravings. Whenever you feel the urge to eat something, boredom doesn’t help, get busy by dancing inside your room for 10 minutes, or completing your household chores. This strategy will distract you from thinking too much about food. Try to do your 15-minute home workout routine and you will feel more empowered to control your urges to eat extra calories, because you might not want to offset the 100 calories burned from a short workout just by eating a 100-calorie piece of chocolate.

Better Mood And Self-Esteem
A 2010 meta-analysis, which collectively observed more than 1,200 participants, published in Environmental Science and Technology showed that “Green Exercise” or outdoor activities, such as walking, running, hiking, biking, taking your dog or kids out walking for as little as 5 minutes a day, improved self-esteem and mood, compared to physical activity lasting 10-60 minutes.There have also been a number of studies proving that sedentary people can benefit from shorter periods of exercise when it comes to mental health improvement.

15 Minute “Green Exercise” Tips
Walk your dog every day.
Play with your kids in the garden.
Check out the nearest park to your work, nowadays many of them have organised activities at lunchtimes.
Use your bike to run errands.

Live Longer
A study published this year in Lancet Journal and conducted by researchers at the National Health Institutes in Taiwan found that those who exercised 15 minutes a day, or a total of 90 minutes a week, extended life expectancy by three years, compared with those who did not exercise at all. This study tracked 416,000 Taiwanese adults.

Make A 15-Minute Workout Part Of Your New Lifestyle
Choose the most doable and the most practical activities you can for every day, like walking or doing the garden, and spice things up when you’ve got more time and resources.
Make your activities fun and enjoyable by involving your partner, your kids and even your friends.
Memorize by heart a simple 15 minute exercise routine that you can use to target your whole body, using only bodyweight exercises.
When on a trip or vacation, make a commitment to yourself to move at least 15 minutes a day, even just by strolling or climbing up and down the stairs several times a day.

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A QUARTER OF EUROPEANS WITH OBESITY RELATED HEALTH ISSUES

Edited by STEVEN MILNER IIST VTCT from the Mail online

Europe With A QUARTER So Overweight Their Health’s At Risk

British Obesity levels are far worse than Germany, Italy and France with more than one in five British men classed as obese
By Claire Bates and Jenny Hope, Last updated at 9:42 PM on 25th November 2011

British women are officially the most overweight in Europe.
A quarter are so obese, so fat it threatens their health, according to alarming figures. This is a far higher proportion than in the other countries of Western Europe.

Obesity levels in the UK are far worse than Germany, Italy and France
British men are doing almost as badly, with more than one in five classed as obese, according to the authoritative figures. Experts are especially concerned by the young age at which so many women here are developing serious weight problems. A disturbing 16 per cent of young women aged 18 to 24 are obese – up to 16 times higher than many other European countries where the rate is between 1 per cent and 3 per cent. Young men are doing better, around 6 per cent are obese, but a worrying one third of men aged 45-64 are obese in the UK.

The deeply troubling figures are contained in a report from Eurostat, the EU’s statistics agency, which compares obesity levels in 19 countries from 2008/2009. Only the U.S. and Ireland, which are not included in the report, have higher obesity rates in the developed world. The latest table shows that only the former Soviet states of Latvia and Estonia – where one in five women is obese – approach the UK’s unenviable league-topping figure of 23.9 per cent. Women in Malta are catching up fast with rates of 22 per cent. Fifteen per cent of women in Germany are obese, while they are slimmer still in France (12.7 per cent) and Italy (9.3 per cent). The report says it is ‘particularly significant’ that a third of men in the UK are obese between the ages of 45 and 64. Overall, 22 per cent of British men are obese – and twice as many are overweight, say experts. Neville Rigby, director of policy and public affairs at the International Obesity Forum, said the British led the field in obesity – but in almost all developed countries two-thirds of adults are overweight or obese. “Levels of fatness are increasing all the time,” he said. “They go from overweight to obesity and affect more than 60 per cent of adults in most countries”. He goes on to say “The recessions is likely to make things worse, as people find they cannot afford the expense of buying healthier foods and fill up on fatty and sugary junk foods.” The National Audit Office estimates that obesity causes at least 30,000 deaths a year in the UK, through conditions such as cancer, heart disease, strokes and diabetes. It is shown to shorten lifespan, with individuals carrying four stone extra in weight at risk of losing three years in life expectancy.

The Body Mass Index measurement is used to calculate whether an individual is a healthy weight or not. This is calculated by dividing weight in kilos, by the square of his or her height in metres. Under 18.5 is underweight, between 18.5 and 25 is a healthy weight, 25 to 29.5 is overweight, 30 up to 35 is obese and over 35 is very obese. It means, for instance, a 5ft 6in woman weighing 14st would have a BMI of 30 and would be seen as obese. A 6ft man weighing 16st also has a BMI of 30. The formula has been criticised because it may penalise those who have a lot of muscle, said Mr Rigby, but he added: ‘Everyone knows when it’s fat.’ The report follows estimates made earlier this year in The Lancet medical journal which found that if current trends continue, the size of the obese population in the UK will increase by 11million over the next two decades – up from 15million at present.

By 2030 the problem will trigger a startling number of illnesses. There will be almost half a million more cases of heart disease and there will be around 700,000 extra cases of diabetes, with 130,000 more developing cancer as a consequence of their weight. Experts blame abundant energy-dense food, too little exercise and lack of will by policymakers to curb over-consumption. The Eurostat report links obesity with levels of education, saying that the better educated tend to be slimmer. Experts have been calling for ‘fat’ taxes on unhealthy food and a ban on advertisements aimed at children. Tam Fry, of the National Obesity Forum campaign group, said education was key to fighting obesity. “Until the UK puts domestic science properly back into the school curriculum, many women will continue to rely on cheap, ready meals and fast, processed foods for their families and themselves,” he added.

Sports Massage

Sports Massage

By Steven Milner IIST VTCT Qualified

Welcome to my Sports and Fitness Therapies site, home of personal training and sports massage therapy in Manchester. Are you suffering from back pain, muscle injury or stress? Sports and remedial massage therapy is not just for sports people. It helps many people who’ve never played sports! Whether you’re a marathon runner or an office worker, sports massage relieves pain, facilitates movement and encourages relaxation. Just What is a Sports Massage

 

A Quick Overview
Since 3000BC in China it has been documented that massage efficiently encourages the healing of body, mind and spirit. The Greeks, Romans, Egyptians and all major civilizations have recognised the benefits of massage.
In the 21st century we can use massage more than ever. Statisticians tell us stress is increasingly taking its toll on us and our relationships, families and businesses. In response massage is seeing an appropriate and natural surge in popularity. It’s making sense to NHS hospitals, companies like the BBC, Virgin, Apple and countless corporate hospitality suites and individuals.

What Happens During Sports Massage?
Sports massage is a type of massage that stimulates circulation of blood and lymph fluids. Some sports massage movements use trigger point therapy to break down adhesions or knots in the muscles and increase range of motion. During your first appointment a brief consultation takes place to discuss your current health and relevant medical history. Your treatment will take into account the connections between lifestyle, mind and body. During an effective massage blood flushes through the capillaries and cleanses the body of toxins. Nutrients then flood the freshly massaged areas, strengthening the immune system. Muscle tissue becomes softer and able to function more efficiently. Body fat is broken up leaving the skin smoother and firmer. The parasympathetic nervous system is stimulated and serotonin & endorphins are released, our natural ‘feel good’ & strong painkilling chemicals. Our aches and pains are eased and we feel calm, relaxed and at peace. All the bad stuff is flushed out and all the good stuff flushed in.

Sports Massage
Many people assume sports massage is just for sports people, it’s not. Sports massage is for anyone who needs a deep massage that really affects the muscles in a positive way. It’s invaluable to athletes who benefit from pre and post event work, relaxing or invigorating the muscles in preparation for a competition, then afterwards flushing them out, helping the sore muscles detoxify, realign and heal in preparation for the next progression in the athlete’s calendar. Sports massage is ideal for those who don’t play sports but perhaps work in an office environment, sitting in the same position for long periods, or carrying out repetitive tasks inevitably lead to aches and stiffness.

Science anyone?
Sports massage is extremely effective for loosening tight muscles and refreshing aching limbs. Sports massage is a no-nonsense therapy that deals directly with the body’s soft tissue. It has developed over the years to deal with the specific conditions that the human body experiences before and after being ‘pushed to the max’. It utilises such techniques as MET (muscle energy technique), Soft Tissue Release and NMT (neuromuscular technique). When injury to muscle tissue occurs the muscle fibres will often misalign themselves whilst healing. Our muscles are covered by a layer connective tissue called fascia. This fascia covers all the individual muscle fibres, the larger bundles of muscles, and the whole muscle groups. It is one continuous piece of tissue that never stops growing and covers our whole body. Normally, when covering healthy, moving muscle it is a soft, gel like substance. However, when our muscle movement is restricted (such as in the case of injury or postural misalignment), tissue fluids cannot reach the areas they need to in order to lubricate the fascia. The fascia hardens and scar tissue forms, further trapping toxins and waste materials, such as lactic acid. This causes pain and dysfunction as the body tries to remedy the situation by setting up a series of structural compensations – leading to further pain and more problems. Sports massage is often combined with remedial massage, which uses the same techniques, to assist the healing and rehabilitation of injuries and dysfunction and to facilitate movement. In this way a sports and remedial massage becomes just as relevant to an office worker, crippled by an unsuitable desk arrangement as it is to an Olympic athlete suffering a torn hamstring!

When Should I Get A Sports Massage?
A sports massage is a good choice if you have a specific problem, a tender knee from running, for instance. It is also be a good idea to see a movement therapist, who can help you identify and correct the movement pattern that might be causing your injury in the first place. As a sports therapist and personal trainer I generally focus in on the problem area, a frozen shoulder or pulled hamstring for example, rather than giving you a full-body massage. No matter what type of massage you choose, I will discuss with you fully any treatment we may feel relevant and make choices together regarding your needs and expectations.

From an Athletes perspective:
Sports massage helps athletes prepare their bodies for optimal performance, recover after a big event, or function well during training. Sports massage emphasizes prevention and healing of injuries to the muscles and tendons.

The four main advantages of sports massage for athletes:
*Pre-event sports massage, a short, stimulating massage 15 – 45 minutes before the event. It is directed toward the parts of the body that will be involved in the exertion.
*Post-event sports massage, given within an hour or two of the event, to normalize the body’s tissues.
*Restorative sports massage, given during training to allow the athelete to train harder and with less injury.
*Rehabilitative sports massage, aimed at alleviating pain due to injury and returning the body to health.

But you don’t have to be in the Olympics to benefit from sports massage. Sports massage is also good for people with injuries, chronic pain or restricted range of motion. The massage therapist generally concentrates on a specific problem area. This is the type of sports massage that you see in the clinic.

Benefits of Massage
Massage provides an excellent and highly effective treatment for stress. It has been proven to help treat the following:

Muscular aches and pains
Anxiety
Depression
Digestive disorders
Bad circulation
Headaches
Insomnia
Fatty tissue deposits
Build up of waste products within the body
Deficit of natural feel good and pain-killing chemicals

After treatment you will feel deeply calm and refreshed. You will feel a heightened sense of ‘body awareness’ which can help you feel how much tension is being carried in your body. This can initiate a journey in modifying your own physical and emotional responses to stress.

Remedial Massage
Remedial massage is a massage technique that provides a remedy to muscular dysfunction. It separates scar tissue and realigns muscle tissue, with an aim to restore the body to a pain free, balanced state. It uses such techniques as Soft Tissue Release (STR) Neuromuscular Technique (NMT) and Muscle Energy Technique (MET). Sometimes Remedial massage can be a little uncomfortable, but only in a way that you will instinctively know is beneficial. I’ll never take you beyond your limit and all my clients are encouraged to communicate freely and sometimes loudly even. I strongly encourage body awareness and self-treatment, by teaching stretching techniques that can be used outside of clinic time and focusing on investigating, and if necessary changing habits that are causing muscular distress, we can maximise the effect of the treatment, making it more worthwhile for your body and more cost effective for your wallet.

Remedial Deep Tissue Massage treatment is a massage technique that deals with the body’s soft tissue. It has developed over the years to deal with the specific conditions that the human body experiences when it has been pushed too far. It uses such techniques as MET (muscle energy technique), Soft Tissue Release and NMT (neuromuscular technique).

Deep Tissue Massage always deals directly with the muscles. The reason it is called “sports massage” is because it is a style of massage that sports people prefer. We all have our challenges whether they are physical or emotional and this style of massage can benefit anyone from any walk of life. You could be on your feet all day, an office worker sitting in the same position for long periods, or an amateur athlete, I will treat you as an individual and tailor a massage programme that suits you.

To book an appointment or talk to me about Sports Therapy or Personal Fitness e-mail me arnie4970@yahoo.co.uk