Improve your posture in 3-steps

A wrong body posture can predispose people towards aches and pain, but it''s never too late to work towards correcting one''s pose and keeping the 3 simple steps to improve your posture spine healthy.

Posture is the position in which you hold your body upright against gravity while standing, sitting or laying down. Good posture involves training the body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments.

"Poor posture can lead to loss of shoulder motion, chronic pain, walking deficits, neck-related headaches, the inability to exercise, and more," said University of the Sciences in Philadelphia''s Assistant Professor of Physical Therapy Dr. Greg Thielman.

He added: "However, aside from contributing to a good appearance, the long-term benefits of proper posture include helping to decrease abnormal wearing of joint surfaces, lessening stress on the ligaments of the spine, preventing the spine from becoming fixed in abnormal positions, and preventing backache and muscular pain."

Thielman shared the following exercises and tips to help you keep your spine healthy:

1. Evaluate your workstations - A workstation is anywhere that an individual spends a notable amount of time daily and for many of us, our primary workstation is standing or sitting at a desk. "If you''re sitting, don''t drop a ton of money on an ergonomic chair. Instead, position the chair to provide lumbar, shoulder, and if needed, head support,'' said Thielman

2. Perform daily exercises - Thielman has recommended regularly exercising the large muscles on the front and back of the thigh, the abdominal muscles, and performing three exercises daily:

Pelvic Tilt: "While sitting, push your pelvis back into the chair, hold it for three seconds and then relax. This tightens and strengthens your abdominal muscles," explained Thielman.

Chin Tucks: "Also while sitting, put your pointer finger on your chin and push straight back. Be sure your head isn''t tilted up or down and this exercise will realign your spine and combat forward head position," said Thielman.

Lean Back: "Lastly, most of what we perform at our workstations forces us anterior, so we''re constantly bending forward. To straighten the spine, stand-up, put your hands on your lower back, and lean back. This exercise combats the effects of being in a forward position," said Thielman.

3. Invest in supportive shoes - Stiletto heels may look good, but Thielman has warned that they don''t do women any favors in the posture department.

"There is no such thing as a good high heel shoe." Shoes that cover the top of the foot are ideal. "Each brand fits differently, but the key is to find one that works for you and that gives the much-needed overall support,'' said Thielman.

Thielman also cautioned against carrying backpacks that weigh more than 20 pounds, attempting to lift objects that are too heavy, and repetitively making the same moves without taking frequent breaks.

In his opinion, any one of these actions encourage the forward leaning motion that causes poor posture and back problems.

"A common misconception about good posture is that it can be maintained by only doing occasional strength training. Good posture is more than just standing-up straight and holding your shoulders back, and if you don''t have the muscle strength, you aren''t going to be able to hold that posture for very long. By maintaining your strength and being consciously aware of your posture, you can maintain proper posture and mobility well into your mid-60s, before the natural onset of aging," he said.

Source : TOI

Walk 10000 Steps A Day !!

Looking for a way to get healthy, lose weight and have more energy ? Why not start walking! It's easy, you need no special equipment and just thirty minutes a day can improve and extend your life. Plus, walking is often the gateway to a more active lifestyle. According to British Heart Foundation "Moderate rhythmic (aerobic) exercise such brisk walking makes the heart and blood circulation mmore efficient, improves the 'protective' blood cholesterol level, prevents high blood pressure and helps to reduce the risk of developing diabetes".

Why walk 10,000 steps a day ?

Health experts believe that the US Surgeon General's endoresement of 30 minutes of physical activity daily is the equivalent of walking 10,000 steps - which is about 5 miles and burns close to 400 calories. Studies have found that 10,000 steps is also the amount of exertion your body requires to burn enough calories to reduce the risk of chronic disease.

Most people walk 2,000 to 5,000 steps daily by performing everyday activities such as moving about the house or doing errands. According to a new set of physical activity guidelines from US health studies, this level of activity is considered to be sedentary. To keep fit for life, you should aim for atleast 10,000 steps a day in your walking.

The P's for a good walk :

Posture : Its not just a walk that is important but you need to mind your posture.

Persistence : The toughest thing about walking is to develop a habit of walking 10,000 steps a day to gain general health benefits.

Pace : Start your walk at a slow warm up pace, stop and do a few warm up / flexibility drills. Then walk fast for the desired length of time. End your walk with the slower cool-down pace and stretch well after your walk.

Source : Body Basics, TOI

Achieving Dietary Balance - Part 2

Click Here to read the 1st Part - Achieving Dietary Balance.

Continuing Further....

Celebrities face similar challenges of alienation to 'normal' food. One actor complained about his mom's food - cooked in oil and spices, without realising that he was brought up on that! We are all gradually losing our capacity to consume such foods. One Senior PR executive says, "I have never visited a dietician but from what I heard and read on the Web, I started dieting on my own. I got very cautious of what I ate. I stopped taking sugar completely and used to skip dinners after 6pm and had one fruit for breakfast. I fainted one day and realised I had a low BP problem. I still suffer from severe gastritis. My face started getting pale and I'm highly prone to infections."A typical orthorexic at dinner at a social gathering would usually place her order thus : 'Can this be cooked in olive oil with less spices and no cheese please?' And that is not it. Despite all the efforts gone into placing the order, she can't eat it peacefully because of anxiety. Agrees one writer, "Every time my husband or friends plan a dinner; I stress about the food we will eat and the venue.' She insists her diet pattern is not to lose weight but to ensure that only pure food enters her body. Hence, orthorexics tend to give social gatherings amiss. Another nutritionist states, "Such people miss out on companionship. Extreme cases can lead themselves to social exclusion, and higher stress levels.

Many nutritionists say a pizza can be a healthy eating option, provided it has vegetable toppings. Excluding its maida base, a pizza has vegetables that make it rich in vitamins and minerals. Alsom the cheese is high in fat but high in protein as well.It's important to expose your body to different kinds of foods as it helps adjust immunity. Adds a doctor from Mumbai, "Enjoying your meal gives you a high and keeps you motivated. Stressing over food intake can lead to acidity, low absorption of essential vitamins and minerals. Those who cut down on sugar may have to deal with their blood sugar levels dropping dangerously. It also leads to scaly skin.

"We are living in a time where we are bombarded by conflicting research. The best fix is to have a combination of all foods. "If you find something unhealthy, like refined oil, make your own pack of combination oils (mix refined oil, mustard oil, olice oil).

Start knowing your body instead of blindly following diets. Consume sources of Vitamin C to increase immunity and exercise regularly," suggests Dr.Shah.

Eat a bit unhealthy' and find that its not a big deal after all, concludes Dr. Hingorani.

Source : Times News Network

Achieving Dietary Balance - Part 1

According to doctors, the most dangerous trens is of making dietary changes based on an understanding of what is nutritious, culled mostly from research off the net and the media. People blindly follow what dieticians say without questioning the logic behind it. Says nutritionist Honey Shah, "People totally forget about dietary balance. They read somewhere that olive oil is the best oil and so they totally dump other oils. Through some other source they find out that sugar / diary products are bad for a fit body and so shun every sugar or diary product source, without realising that they are prohibiting their body of essential nutrients. Variety is very important otherwise body gradually loses immunity.

Food thought to contain pesticides, additives or preservatives is also ditched. Some complement lost minerals with vitamin pills. Warns dietician natasha Kiplan, "There is no substitute to a natural diet. Don't stuff yourself with vitamin tablets as it leads to an excess of one vitamin and created imbalance. The body stops producing enzymes that are required to absorb other vitamins."

Agrees fitness instructor Shankar, "I used to work out a lot and took protein and carb supplements. I was advised to consume a lot of water along with, but i didn't, and now suffer from a severe kidney disorder.

Source : Times Network