January, 2024 | LiveWell Health

Rest vs Activity

Posted on January 24, 2024

Rest vs Activity

Rest and activity are necessary for overall health and well-being, and striking the right balance between the two is vital.

Rest is essential for the body to recover from physical and mental exertion. During rest, the body can repair tissues, replenish energy stores, and consolidate memories. Adequate rest can help reduce stress, improve mood, and enhance cognitive function.

On the other hand, physical activity is necessary for maintaining cardiovascular health, building muscle strength and endurance, improving flexibility and balance, and supporting healthy weight management.

It has also been shown that regular exercise can reduce the risk of chronic diseases, such as type 2 diabetes, heart disease, and specific types of cancer. Additionally, physical activity can improve mental health and cognitive function.

Ultimately, the appropriate balance between rest and activity will depend on an individual’s unique needs and goals. Some people may require more rest than others, while some may need more physical activity to achieve optimal health. It is important to consult with a healthcare professional or fitness expert to develop a personalized plan that meets your individual needs.

Physical activity guidelines

The physical activity guidelines recommend individuals of all ages and abilities maintain good health and reduce the risk of chronic diseases. The following are some general guidelines:

For adults aged 18-64, engaging in at least 150 minutes of moderate-intensity aerobic physical activity per week, 75 minutes of vigorous-intensity aerobic physical exercise per week, or a combination of both, is recommended.
Muscle-strengthening activities involving major muscle groups should be done two or more days per week.
For children and adolescents aged 6-17 years, engaging in at least 60 minutes of moderate-to-vigorous intensity physical activity every day is recommended.
For older adults aged 65 years and above, engaging in moderate-intensity aerobic physical activity for at least 150 minutes per week or in physical activity that combines moderate and vigorous-intensity activities is recommended.
It is essential to avoid prolonged sitting and to engage in regular physical activity throughout the day.

These guidelines provide general recommendations for physical activity and may vary based on an individual’s health status, medical conditions, and other factors. It is always essential to consult with a healthcare professional before beginning a new exercise program or increasing physical activity levels.

Number of hours of sleep

The amount of sleep needed varies by age, with different age groups requiring different amounts of sleep. The National Sleep Foundation provides the following general guidelines for recommended hours of sleep by age:

Preschoolers (3-5 years): 10-13 hours per day
School-aged children (6-13 years): 9-11 hours per day
Teenagers (14-17 years): 8-10 hours per day
Young adults (18-25 years): 7-9 hours per day
Adults (26-64 years): 7-9 hours per day
Older adults (65+ years): 7-8 hours per day

It is vital to note that these are the general guidelines, and individual sleep needs may vary based on factors such as activity level, health status, and individual differences. Additionally, it is essential to prioritize getting enough sleep for optimal health and well-being, as sleep plays a vital role in good physical and mental health.

f you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are feeling the negatives of a lack of sleep, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Exercises for Deltoids

Posted on January 24, 2024

Strengthening

Lateral Raise:

Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides
Slowly raise the weights to shoulder height, keeping your arms straight and hands facing forward
Hold for a second, then lower the weights back to the starting position
Repeat for desired number of repetitions

Front Raise:

Stand with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs
Slowly raise the weights up in front of you to shoulder height, keeping your arms straight
Hold for a second, then lower the weights back to the starting position
Repeat for desired number of repetitions

Reverse Dumbbell Fly:

Lie face down on a flat bench with a pair of dumbbells hanging below your shoulders
With your palms facing each other, raise the weights up and out to your sides until your arms are parallel to the floor
Hold for a second, then lower the weights back to the starting position
Repeat for desired number of repetitions

Barbell Upright Row:

Stand with your feet shoulder-width apart, holding a barbell with your palms facing your thighs
Slowly raise the barbell up towards your chin, keeping it close to your body
Hold for a second, then lower the barbell back to the starting position
Repeat for desired number of repetitions

Seated Dumbbell Shoulder Press:

Sit on a bench with your feet flat on the floor and a pair of dumbbells at shoulder height
Push the weights straight up above your head until your arms are fully extended
Hold for a second, then lower the weights back to the starting position
Repeat for desired number of repetitions

Stretching

Dynamic Bear Hug Stretch:

Stand with your feet shoulder-width apart
Reach your arms around your back and grab one wrist with the opposite hand
Use your arm to gently pull your shoulder blades together
Hold the stretch for 10-30 seconds and release

Cross-body Rear Deltoid Stretch:

Stand with your feet shoulder-width apart
Reach your right arm across your body towards your left shoulder
Use your left hand to gently pull your right arm towards your body
Hold the stretch for 10-30 seconds and repeat on the other side

Standing Chest and Shoulder Stretch:

Stand with your feet shoulder-width apart
Reach both arms behind your back and interlace your fingers
Lift your hands up towards the sky
Hold the stretch for 10-30 seconds and release

One Arm Behind the Back Shoulder Flexor Stretch:

Stand with your feet shoulder-width apart
Reach your right arm behind your back, with your palm facing out
Use your left hand to gently pull your right arm up towards your back
Hold the stretch for 10-30 seconds and repeat on the other side

One Arm Cross Body Stretch:

Reach your right arm across your body towards your left shoulder.
Use your left hand to gently pull your right arm towards your body, increasing the stretch in your shoulder and upper arm.
Hold the stretch for 10-30 seconds and then release.
Repeat the stretch on the other side by reaching your left arm across your body towards your right shoulder.

If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including lateral raises and shoudler exercsies into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Raynaud’s Disease

Posted on January 24, 2024

Raynaud’s disease causes areas of the body, such as the fingers and toes, to feel numb and cold in response to cold temperatures or stress. It causes the smaller arteries that supply blood to the skin to narrow, limiting blood flow to affected areas, called vasospasm. There are two main types of Raynaud’s: Primary (or Raynaud’s disease), where the cause is unknown, and Secondary (Raynaud’s phenomenon) (less common), that occurs from an underlying disease, condition, medication, or lifestyle factors. Although there is no cure for Raynaud’s that occurs on its own, it can be controlled through treatment, that varies depending on the severity of symptoms. Lifestyle changes may be enough to manage the condition, however in more severe cases, medication and a sympathectomy may be recommended if other treatment have not worked.

Anatomy (what happens during an attack?)

Raynaud’s syndrome is an exaggerated version of a normal body process called vasomotor response, where the blood vessels open (vasodilation) and tighten (vasoconstriction) to help the body respond to its environment (such as cold weather or stress). Raynaud’s disrupts this process, causing the blood vessels to constrict greater than normal. This interrupts your normal blood flow and limits the oxygen available to your fingers or toes, and in rare cases can affect the nose or ears, in which symptoms typically last for around 15 minutes.

Symptoms

Symptoms of Raynaud’s are episodic (∼ 15 minutes). The symptoms can vary depending on the type of Raynaud’s (primary or secondary), which are usually milder for primary, as secondary is typically more severe, including skin ulcers.

Cold fingers or toes
Areas of the skin that may turn white to blue to red
Cold and numb, prickly feeling or stinging pain of skin
Skin ulcers and gangrene (only for secondary Raynaud’s)

Causes

The causes of Raynaud’s is still not fully understood, but cold temperatures are the most likely cause of an attack. For primary Raynaud’s the cause is unknown but is most common for females between the ages of 15-30 years, and those with a family history of primary Raynaud’s. For secondary Raynaud’s, an underlying disease or condition, such as lupus, scleroderma, can cause Raynaud’s, however, can also affect those with jobs, that require repetitive pressure on hands, such as keyboard operators, or those repetitively using hand tools such as chain saws. Certain medication can also increase the risk of developing secondary Raynaud’s such as beta-blockers and chemotherapy.

Diagnosis

Raynaud’s is usually easy to diagnose, however it is more difficult to differentiate between primary and secondary, where diagnostic tests may be required. Symptoms are the most common way to diagnose Raynaud’s, where you may be asked to take photos of your skin changing. A physical exam and diagnostic tests may then be performed to identify or rule out underlying condition as causes, some examples being nailfold capillaroscopy (to check for connective tissues disease), antinuclear antibody (to check for autoimmune disease), or complete blood count (to check for a range of conditions).

Treatment

Treatment often depends upon the severity of symptoms; however, lifestyle changes can be enough to manage the condition such as avoiding caffeine, cold spaces, touching cold objects, managing stress and strong emotions that triggers the attack, and wearing warmer clothes during cold weather. However, medication may be advised, to relax and open the smaller blood vessels (calcium-channel blockers), or a cream to apply to your fingers to heal any skin ulcers (Nitroglycerin skin ointment). In more severe instances, if the treatment methods are not working, a procedure called sympathectomy may be recommended, which temporarily blocks or cuts small nerves near the affected blood vessels, that prevents the blood vessels getting too narrow. This procedure should relive symptoms between 1-2 years.

Is bad posture the cause of your back pain?

Posted on January 24, 2024

Is bad posture the cause of your back pain?

Poor posture can be a contributing factor to back pain in some cases.

Maintaining good posture is essential because it helps distribute the body’s weight evenly and reduces the amount of stress on the spine. Poor posture, such as slouching or sitting in a hunched position, can put extra pressure on the muscles, ligaments, and discs in the back, leading to pain and discomfort.

Other factors such as injury, underlying medical conditions, and lifestyle habits can also contribute to back pain. It’s important to speak with a healthcare professional to determine the underlying cause of your back pain and develop a plan for treatment and prevention.

Is bad posture the cause of your back pain

Exercises that can help with back pain

Several exercises can help with back pain, but you must consult a healthcare professional or a qualified physical therapist before starting any exercise program to ensure that you perform the exercises correctly and are safe for your specific condition. Here are some exercises that may be helpful for back pain:

Cat-cow stretch: Get on your hands and knees and alternate between arching your back up towards the ceiling (the “cat” position) and rounding your spine downwards (the “cow” position). This can help stretch and mobilize the spine.
Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds, and then release. This exercise can help strengthen the abdominal muscles and stabilize the lower back.
Bird dog: Start on your hands and knees and extend your right arm forward and your left leg back at the same time. Hold for a few seconds, and then return to the starting position. Repeat on the other side. This exercise can help strengthen the core and improve balance.
Wall sits: Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold for a few seconds, and then slowly stand up. This exercise can help strengthen the muscles in the lower back and legs.
Bridge: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling and hold for a few seconds before slowly lowering back down. This exercise can help strengthen the glutes and hamstrings, supporting the lower back.

Remember to start slowly and gradually increase the intensity and duration of your exercises as your back pain improves. More stretches & exercises can also be found on our Back Stretches and Exercsises page.

If you want to know more about the correct techniques or would like professional advice from one of our personal trainers then please get in touch. . For more information on how these types of techniques could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

How serious can stress be?

Posted on January 24, 2024

Unveiling the Hidden Benefits of Massage Therapy: A Comprehensive Guide to Physical and Mental Wellbeing

Stress has been a secret killer for many years. In today’s world we are told to just “deal with it” or “Stop whining” but stress can be a serious factor in not just mental concerns but musculoskeletal issues. Massage therapy has long been recognized for its efficacy in addressing physical discomfort. However, the impact of massages extends far beyond the realm of soft tissue recovery. In this article, we’ll explore the often-overlooked mental health benefits of various massage types, shedding light on the crucial role they play in stress relief, overall wellbeing, and disease prevention.

Stress has become an omnipresent force in modern life, affecting individuals both mentally and physically. While it is a normal response to challenges, chronic stress poses a significant risk to overall health. Understanding the intricate connection between stress and its impact on the body is essential in appreciating the value of massage therapy.

Stress’s Toll on Health:

Persistent stress has been linked to an increased risk of chronic diseases. Research indicates that ongoing stress can elevate the chances of cardiovascular diseases and digestive problems by 60%. Moreover, it accelerates the ageing process and compromises immune system functionality. The need to combat stress before it takes a toll on day-to-day life is paramount.

Massage as a Stress Buster:

Massage therapy emerges as a powerful tool in the battle against stress. Beyond its physical benefits, massages induce a state of relaxation that helps alleviate anxiety, reduce built-up tension, and contribute to an overall sense of calm. By addressing stress proactively, individuals can mitigate the risk of associated health issues.

Understanding the Benefits of Massage Therapy:

Massage therapy, when integrated into practices like remedial and Swedish massage, offers a holistic approach to physical and mental wellbeing.

Relief from Aches and Pains:

The primary role of massage therapy is to alleviate the physical discomfort associated with everyday life. Whether it’s tight or sore muscles, massages help improve flexibility, range of motion, and blood circulation. This relief from physical tension directly contributes to stress reduction.

Stress Reduction through Breathing and Pain Relief:

Specialised massage techniques, such as those employed in remedial massages, facilitate slower breathing and targeted pain relief. This combination plays a pivotal role in calming the mind and relaxing the entire body. The result is a rejuvenated and refreshed state, enabling individuals to tackle daily activities with a clearer mindset.

LiveWell Health: Bridging the Gap to Wellbeing

LiveWell Health recognizes the interconnectedness of physical and mental health and offers a diverse range of massage techniques to address various health aspects.

Sports Massages for Enhanced Agility and Recovery:

Tailored for athletes and fitness enthusiasts, sports massage at LiveWell Health contribute to improved agility and faster recovery from sports-related injuries. These massages focus on specific muscle groups, aiding in performance enhancement and injury prevention.

Swedish and Remedial Massages for General Wellbeing:

LiveWell Health’s Swedish and remedial massages go beyond physical relief. They improve circulation, enhance mental health and wellbeing, and provide an overall sense of rejuvenation. The experienced professionals at LiveWell Health ensure that clients receive top-quality treatment tailored to their unique needs.

Reflexology for a focused and specific requirement:

LiveWell Health’s reflexology team carry a mastership in the subject and as such work with people ranging from children to the elderly on issues around stress, womens help, fertility and also palliative care. Reflexology can be used as a more gentle focused approach to massage and gives potential customers the option of something less vigorous.

Conclusion:

As we navigate the challenges of modern life, prioritising both physical and mental wellbeing is crucial. Massage therapy emerges as a holistic approach to achieving this balance. By unravelling the hidden benefits of massages, particularly their impact on stress relief, LiveWell Health aims to empower individuals to proactively manage their health. Whether addressing aches and pains, enhancing athletic performance, or promoting overall mental wellbeing, the diverse range of massages offered by LiveWell Health stands as a testament to their commitment to comprehensive wellness.

For more information on how massage therapy and reflexology can benefit you, contact us on 07939 212 739 or via email at info@livewellhealth.co.uk.

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