Category: General Information

Resistance Training For Older Adults

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Resistance training is a type of physical exercise that involves the use of resistance such as weights or resistance bands to help build strength and muscle mass. This is beneficial for all ages especially for older adults, as it helps the improvement of overall health and the quality of life.

Unfortunately, as we age muscle mass suffers from a yearly decline, however, using resistance training can prevent/slow down this decline. Some benefits from resistance training for older adults include:

  • Improved muscular function and movement
  • Improved balance and reduced fall risk
  • Maintenance of good health

Here are some tips for older adults looking to begin or continue resistance training:

1. Consulting with a healthcare professional: before starting a new program, it’s important to consult with a healthcare professional, if you have any underlying health conditions.

2. Start slowly: beginning with lighter weights and fewer repetitions will gradually increase the improvement of strength and endurance. It’s also important to allow rest and recovery time between workouts.

3. Listening to your body: paying attention to how your body feels during or after training. Experiencing any pain or discomfort, it is required to stop the exercise and consult with a healthcare professional.

4. Incorporate variety: having a variety of exercises to target many different muscle groups and preventing boredom – exercise should be fun! This can help by preventing overuse injuries from repetitive movements.

Overall, resistance training can be a safe and effective form of exercise for older adults by providing proper guidance and caution to help the improvement of strength, balance and overall health.

Fast Food Facts To Consider

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5 Fast Food Fast Facts To Make You Reconsider Tonight’s Takeaway

We’re all guilty of telephone-ordering a Chinese takeaway on a Friday night or popping into the chippy when we can’t be bothered to cook anything. Most don’t think anything of the food that they’re putting into their mouths – it tastes good, it’s satisfying and fills you up, so why not, right? Unfortunately, these kinds of greasy, fat-laden fast foods can be the worst offenders in your diet, so while you may be eating healthily most of the time, those cheeky burgers that you grab on the way back from work will all add up faster than you can say ‘McDonald’s famous Chicken McNuggets contain 50% blood vessels, nerves, bones and feathers’.

Wait, what?

1. Chicken McNuggets only contain 50% chicken.
And the other half is composed of all of the bits of the chicken that nobody else wanted – specifically, ground bones, blood vessels, nerves, connective tissue, feathers, and…well, just pure fat. But considering the rest of the list, fat is probably the part that you’re least worried about.

Try this instead: A grilled chicken breast with salad. All the good stuff of the nuggets (however small that percentage may be) with up to 0.5g less saturated fat and 33g more protein per one single breast than four whole nuggets.

2. Pizza can give you heart attacks.
Not directly. But studies show that the saturated fats in pizzas can lead to a build-up of LDL cholesterol in your arteries, which in turn leads to an increased risk of heart disease and strokes.

Try this instead: Reducing the fat content in your pizzas by opting for thin, whole-wheat crusts and reducing your cheese, bulking up the slices with veggies like onions and peppers instead. If you really can’t do without a lot of cheese on your pizza, try making your own homemade ones and using half-fat mozzarella instead.

3.. Chicken tikka masala isn’t even authentically Indian.
Strictly speaking, chicken tikka itself is pretty good – chicken is low-fat and high-protein, and yoghurt contains plenty of protein and calcium. But the ‘masala’ part (the curry) has become so refined and catered to those savoury ‘Friday night curry’ cravings that it’s hardly a good representation of authentic Indian food at this point, not to mention that most takeaway chicken tikka masala dishes average out at around 1,300 calories per meal. The ingredients may look healthy, but then they’re combined with very generous portions of cream blended into the curry sauce and the whole thing becomes a high-fat and hopefully infrequent treat.

Try this instead: Homemade chicken tikka. Fresh chicken breast marinated in yoghurt, garlic and ginger and cooked dry – some supermarkets even sell the pre-marinated chicken tikka pieces, which average at around 200 calories a portion. Serve with salad and chapati, and you’ve shaved those extra 1,100 calories off your weekend indulgence.

4. Your average Chinese takeaway meal actually makes you take in an extra glass…
…of pure fat. While everyone likes to indulge, and wine with meals is pretty common, most would agree that a whole wine glass of fat in one meal is excessive. Sweet and sour chicken alone can typically contain up to 1,400 calories and 41g of saturated fats, and while the vegetable options might seem like a safe choice for those watching what they eat, they’re usually doused in oil or other sauces for flavouring that can triple the calorie content.

Try this instead: There are many healthy Chinese food recipes floating around the Internet. Stir fry is generally a good option, and can be the best one to go for if your heart is set on ordering from the place down the road. But with fresh vegetables and chicken and no processed foods or oils, making it at home could save you up to 1,000 extra calories (and it’s just as delicious).

5. Deep-fried Mars bars exist.
In case you were wondering, they’re around 800 calories. And no, their birthplace isn’t America – it’s humble old Glasgow.

Try this instead: You can’t mess with perfection, so just stick to a regular Mars bar and save yourself the indignity.

If you’re thinking that it’s time to kick these bad fast food habits to the kerb, book yourself onto one of LiveWell Health’s personal training programmes just in time for the new year. For more information on pricing and the services that we provide, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

Fibromyalgia

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Fibromyalgia is a complex medical condition that affects the musculoskeletal system and can cause chronic widespread pain, tenderness, and fatigue. The diagnosis, pathogenesis and treatment of of this condition are still being studied and remain a subject of debate in the medical community. Despite this, the American College of Rheumatology has established classification criteria that consider multiple tender points and chronic widespread pain to be the hallmark symptoms of the condition.
Fibromyalgia is a common condition that affects people of all ages and ethnicities, with a symptom prevalence ranging from 2% to 4% in the general population. However, the actual number of individuals who are diagnosed with fibromyalgia is much lower.
The pathogenesis of fibromyalgia is not well understood, but it is thought to be a result of a complex interaction between biological and psychosocial factors. There is no specific test for fibromyalgia.

Anatomy

Fibromyalgia affects the musculoskeletal system, including the muscles, tendons, and ligaments. It is also associated with the nervous system, as it affects the way the brain processes pain signals. People with fibromyalgia may experience widespread pain and tenderness in various parts of the body, including the neck, back, shoulders, and hips. Additionally, fibromyalgia can also cause symptoms such as fatigue, sleep disturbances, headaches, and cognitive dysfunction (often referred to as “fibro fog”).

Symptoms

Fibromyalgia symptoms include:
• Widespread pain
• Increased sensitivity to pain
• Muscle stiffness
• Difficulty sleeping, leading to fatigue
• “Fibro-fog” affecting mental processes such as memory and concentration
• Headaches
• Irritable bowel syndrome (IBS) with stomach pain and bloating
• Frustration, worry, or low mood.
Note: Fibromyalgia symptoms can be unpredictable and may worsen or improve suddenly.

Causes

The exact cause of fibromyalgia is unknown, but it is thought to be a combination of genetic, environmental, and psychological factors. For example, genetics may play a role in a person’s susceptibility to fibromyalgia, while stress, trauma, and infections may trigger the onset of symptoms. Additionally, some research suggests that fibromyalgia may be associated with imbalances in certain brain chemicals that regulate pain, sleep, and mood.

Diagnosis

The diagnosis of fibromyalgia can be challenging because its symptoms are often similar to those of other conditions, such as arthritis, lupus, and chronic fatigue syndrome. To diagnose fibromyalgia, a doctor will perform a thorough physical examination and ask about the patient’s medical history and symptoms. There are no specific tests to diagnose fibromyalgia, but a doctor may order imaging studies, such as X-rays, MRI, or CT scans, to rule out other underlying conditions.

Treatment

Treatment for this condition is aimed at managing the symptoms of the condition. There is no cure for fibromyalgia, but there are several effective treatments that can help relieve the pain and improve quality of life. Some common treatments for fibromyalgia include pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and prescription pain relievers, as well as physical therapy, exercise, and other forms of therapy, such as cognitive behavioural therapy (CBT) and mindfulness-based stress reduction. Additionally, some people with fibromyalgia find relief from complementary therapies, such as massage, acupuncture, and chiropractic care.

Prevention

There is no known way to prevent this condition, but there are steps you can take to manage its symptoms and improve your quality of life. Maintaining a healthy lifestyle, including regular exercise and a balanced diet, can help reduce stress and improve sleep. Additionally, practicing stress-management techniques, such as meditation and mindfulness, can help reduce anxiety and depression, which are often associated with fibromyalgia.

In conclusion, fibromyalgia is a complex and poorly understood condition that affects the musculoskeletal system and nervous system. While there is no cure for fibromyalgia, there are several effective treatments that can help relieve the pain and improve quality of life. If you think you may have fibromyalgia, it is important to see a doctor for a proper diagnosis and treatment plan.

 

If you are suffering from this condition, our exercise professionals can help. Contact us through our email at info@livewellhealth.co.uk or call us on 0330 043 2501.

Why should you learn how to lift weights?

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Why should you learn how to lift weights?

There are many reasons why learning how to lift weights can be beneficial to your overall health and well-being. Here are some of the main reasons:

  1. Strength and muscle development: Lifting weights is one of the best ways to increase your strength and build muscle. Regular strength training can help you increase muscle mass, which can help you burn more calories and improve your overall body composition.
  2. Improved bone density: Resistance training has been shown to help improve bone density, which can be especially important for older adults or individuals at risk for osteoporosis.
  3. Better metabolic health: Strength training can improve your metabolic health by increasing insulin sensitivity and reducing inflammation; This can help reduce your risk of chronic diseases such as type 2 diabetes and heart disease.
  4. Increased functional fitness: Strength training can also help improve your overall fitness and ability to perform everyday tasks such as carrying groceries, climbing stairs, or lifting heavy objects.
  5. Better mental health: Exercise, including lifting weights, has been shown to have a positive impact on mental health by reducing stress, anxiety, and depression symptoms.

Learning to lift weights can help you build strength, improve your body composition, reduce your risk of chronic diseases, and enhance your mental well-being.

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 weight lifting 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

Exercises to target the glutes?

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Exercises to target the glutes?

Here are some exercises that can help strengthen and tone the glutes:

  1. Squats: Stand with your feet shoulder-width apart and lower your body as if sitting in a chair. Keep your knees aligned with your toes and push back up through your heels.
  2. Lunges: Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Keep your back knee off the ground and push back up through your front heel. Repeat with the other leg.
  3. Deadlifts: Stand with your feet hip-width apart and hold a barbell or dumbbell in front of your thighs. Hinge at the hips and lower the weight towards the ground, keeping your back flat. Squeeze your glutes to come back up to standing.
  4. Glute bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down and repeat.
  5. Step-ups: Step onto a box or bench with one foot and drive your opposite knee towards your chest. Step back down and repeat with the other leg.

Remember to start with light weights and gradually increase them as you get stronger. It’s also essential to maintain proper form to avoid injury.

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 glute exercises 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

Exercises to help with lower back pain

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Exercises to help with lower back pain

Stretching

Child Pose:

  • Begin on your hands and knees, with your knees hip-width apart and your feet together.
  • Lower your hips back towards your heels while stretching your arms out in front of you.
  • Rest your forehead on the ground and hold the pose for 30-60 seconds, breathing deeply.

Cat/Cow Poses:

  • Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
  • Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow pose).
  • Exhale and round your spine towards the ceiling, tucking your chin to your chest and bringing your tailbone towards your knees (Cat pose).
  • Repeat the sequence several times, moving smoothly between the two poses.

Knee to Chest with Rotation:

  • Lie flat on your back with your legs extended.
  • Bend your right knee and bring it towards your chest.
  • Keep your left leg extended on the ground and hold onto your right knee with both hands.
  • Rotate your right knee to the left, keeping your right shoulder on the ground.
  • Repeat on the other side.

Both Knees to Chest:

  • Lie flat on your back with your legs extended.
  • Bend both knees and bring them towards your chest.
  • Hold onto your knees with both hands and breathe deeply, feeling the stretch in your lower back.
  • Release the pose and repeat several times.

Figure 4 Stretch:

  • Lie flat on your back with your legs extended.
  • Bend your right knee and place your ankle on your left knee.
  • Reach through your legs and hold onto your left thigh.
  • Pull your left knee towards your chest, feeling the stretch in your right glutes and hip.
  • Repeat on the other side.

Sitting Spinal Stretch:

  • Sit on the floor with your legs crossed.
  • Reach your arms up overhead, interlocking your fingers and stretching your spine.
  • Keep your back straight and hold the pose for 30-60 seconds, breathing deeply.

Hamstring Stretch with Towel:

  • Sit on the floor with your legs extended in front of you.
  • Loop a towel around the sole of your right foot and hold the ends of the towel with both hands.
  • Keeping your knee straight, lift your right foot towards the ceiling until you feel a stretch in your hamstring.
  • Hold the stretch for 30-60 seconds, breathing deeply.
  • Repeat on the other side.

Strengthening

Dead Bug:

  • Lie flat on your back with your arms extended overhead and legs in the air, bent at a 90-degree angle at the knees.
  • Lower your left arm and right leg toward the floor at the same time, keeping your lower back pressed into the floor.
  • Return to the starting position and repeat on the other side, lowering your right arm and left leg.

Bird Dog:

  • Begin on your hands and knees, keeping your hands directly under your shoulders and your knees under your hips.
  • Simultaneously extend your right arm and left leg, keeping your back flat and your core engaged.
  • Hold for a few seconds and then return to the starting position.
  • Repeat with your left arm and right leg.

Forearm Plank:

  • Start in a push-up position, but instead of resting on your hands, rest on your forearms.
  • Keep your body in a straight line from head to heels and engage your core to maintain stability.
  • Hold for 30-60 seconds, or as long as you can maintain proper form.

Lying Windshield Wipers:

  • Lie flat on your back with your arms extended out to the sides.
  • Raise your legs until they are perpendicular to the floor.
  • Slowly lower your legs to one side, keeping your lower back pressed into the floor.
  • Bring your legs back to the center and then lower them to the other side.

Slow Mountain Climber:

  • Start in a push-up position with your hands directly under your shoulders.
  • Slowly bring your right knee toward your chest, then return to the starting position.
  • Repeat with your left knee.
  • Continue alternating knees, keeping your core engaged and your back flat.

Hanging Knee Raises:

  • Hang from a pull-up bar with your palms facing away from your body.
  • Engage your core and raise your knees toward your chest.
  • Lower your legs back down and repeat for the desired number of repetitions.

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 lower back exercises 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

Why rest isn’t always the best?

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Why rest isn’t always the best?

Overview

Most often when attaining a soft tissue injury, the acronym RICE (rest, ice, compression, and elevation) was advised to reduce blood flow to the affected area, and ease symptoms. However, resting an acute injury is becoming less evident, due to risk of re-injury increasing when returning to sport or activity, where tissues exceed their capacity. Instead, optimally loading the injured area to a tolerable degree, through isometric or range of motion exercises, could reduce recovery time and the risk of re-injury.

Resting as a Deconditioning Factor

After attaining an injury, the natural thought is directed towards resting the injured limb, allowing symptoms to ease. However, the reduction in physical activity also decreases the tissue capacity, making the body’s capacity to handle the load of sport or exercise programme difficult. As such, the risk of re-injury increases upon returning to sport. A sensible approach after attaining an acute injury, is to not completely rest after the occurrence, and instead maintain strength and range of motion through light exercises and avoid certain sports or activities that trigger pain. Before returning to sport, adequate time of recovery is essential to avoid exceeding the body’s capacity and risk another injury.

The Cross Over Effect

As for injuries that require rest, such as fractures, training the rest of the body can help overall recovery time and return to sport at a quicker and easier rate. Newer studies have also found a “cross over effect” whereby training the opposing and uninjured limb (contralateral strength training), can increase strength in the injured side, of up to 39%. Essentially, training the healthy side helps reduce muscle atrophy and instead increase strength, making return to sport easier and recovery time quicker.

End Message

Resting is often perceived as a sensible approach and is recommended after an injury. However, strengthening the injured area to what it can tolerate, as soon as possible can speed up recovery, and maintain conditioning of the body, that is important to avoid re-injury occurrence when returning to sport or activity. Newer research has also proposed contralateral strength training (strengthening the uninjured side), to increase strength on the resting side of the body. The key is to not completely rest, and instead maintain strength of the body for a gradual return to full recovery.

Shoulder Impingement

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Shoulder impingement is a common condition that occurs when there is a compression of the rotator cuff tendons and bursa (a fluid-filled sac) between the acromion (a bony prominence on the shoulder blade) and the head of the humerus (upper arm bone). It is also known as subacromial impingement. This condition can occur in both athletes and non-athletes, and is more common in individuals over the age of 40. Subacromial impingement is a common condition caused by compression of the rotator cuff tendons and bursa between the acromion and the head of the humerus. It is often accompanied by rotator cuff tendinitis, which is inflammation of the rotator cuff tendons. If left untreated, it can lead to partial or full thickness rotator cuff tears. Treatment options include physical therapy, corticosteroid injections, and surgery. Early diagnosis and treatment can prevent progression and reduce risk of tears.

Anatomy

Shoulder impingement, also known as subacromial impingement, is a condition that occurs when there is compression of the rotator cuff tendons and the bursa between the acromion and the head of the humerus. The rotator cuff is a group of four muscles and tendons that attach the humerus to the scapula, and acromion is a bony prominence that forms the roof of the shoulder joint. Impingement occurs when the space between the acromion and the head of the humerus becomes narrowed, causing the tendons and bursa to be compressed against the acromion. Common causes of impingement include anatomic variations of the acromion, degeneration of the rotator cuff tendons, overuse and trauma. Factors such as obesity, smoking, and diabetes can also contribute to the development of impingement, resulting in pain and weakness in the shoulder.

Diagnosis

Shoulder impingement is diagnosed through a combination of a physical examination, patient history, and imaging studies. The orthopedic surgeon will assess range of motion, strength, and pain in the affected shoulder, and perform specific tests such as the Neer test or Hawkins-Kennedy test. Imaging studies like X-ray or MRI can reveal degenerative changes in the bones and inflammation or tears in the rotator cuff tendons. A diagnosis of impingement is typically made when the patient has pain and weakness in the shoulder, and the physical examination and imaging studies reveal evidence of impingement. In some cases, a diagnostic injection may be done to confirm the diagnosis and to help to determine the best course of treatment.

Treatment

Shoulder impingement treatment usually begins with conservative measures such as rest, ice, and physical therapy. Medication and corticosteroid injections may also be used to reduce pain and inflammation. In more severe cases, or cases that don’t respond to conservative treatment, surgery such as subacromial decompression may be necessary. This involves removing a small portion of the acromion to create more space for the rotator cuff tendons and bursa. Physical therapy and exercises are essential for recovery after surgery. The treatment of shoulder impingement depends on the underlying cause of the condition and the severity of the symptoms.

Exercises

  • Pendulum exercises: This exercise helps to gently move the shoulder and improve range of motion. Stand with your good arm leaning on a table or wall for support, and let the affected arm hang down. Use your body weight to gently move the arm in small circles.
  • Isometric rotator cuff exercises: These exercises involve contracting the rotator cuff muscles without moving the arm. An example is the “empty can” exercise, which involves holding a light weight with the arm at a 90-degree angle to the body and squeezing the shoulder blade towards the spine.
  • Scapular stabilisation exercises: These exercises help to strengthen the muscles that support the shoulder blade, such as the serratus anterior and the trapezius. An example is the “wall slide” exercise, which involves sliding the back against a wall while keeping the arms and elbows in contact with the wall.
  • Theraband exercises: This exercise helps to improve the strength of the rotator cuff muscles, such as the supraspinatus and the infraspinatus. An example is the “external rotation” exercise, which involves holding the theraband in one hand and turning the arm outwards against the resistance of the band.
  • Strengthening exercises: To improve shoulder strength, it’s recommended to do exercises such as shoulder press, lat pulldown, and rows. These exercises can be performed with free weights or resistance bands.

It’s important to note that exercises should be performed under the guidance of a physical therapist or other healthcare professional, to ensure that they are performed correctly and to avoid further injury.

Prevention

  • Maintain good posture: Keeping your shoulders back and down will help to reduce the stress on your rotator cuff tendons and decrease the risk of impingement.
  • Strengthen the rotator cuff muscles: Performing exercises that target these muscles can help to improve their strength and stability, which in turn can help to prevent impingement.
  • Avoid repetitive overhead motions: Repetitive motions like throwing a ball or lifting weights over your head can put stress on the rotator cuff tendons and increase the risk of impingement.
  • Take breaks when doing repetitive tasks: If you do a lot of overhead work or other repetitive tasks, take regular breaks to give your shoulders a rest.
  • Use proper technique when lifting: Using proper form when lifting can help to reduce the stress on your shoulder and decrease the risk of impingement.
  • Maintain a healthy weight: Being overweight can put extra stress on your shoulders and increase the risk of impingement.
  • Avoid smoking: Smoking is associated with increased risk of impingement due to the decreased blood flow and oxygenation in the shoulder.
  • Control chronic conditions: If you have a chronic condition such as diabetes, it’s important to control it to avoid the risk of impingement.
  • Wear the right equipment: If you play sports or engage in other activities that put your shoulders at risk, wear the appropriate protective gear to help prevent injury.
  • Listen to your body: if you experience pain or discomfort in your shoulder, it’s important to seek medical attention, rest the shoulder and avoid activities that exacerbate the pain.

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 shoulder exercsises 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

Exercises for Triceps

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Strengthening

Triceps Extension:

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  • Keep your elbows close to your body and bend your arms, lowering the weights behind your head.
  • Straighten your arms to raise the weights back to the starting position.

Triceps Pushdowns:

  • Stand facing a cable machine and attach a straight bar to the cable.
  • Grasp the bar with an overhand grip and keep your elbows close to your body.
  • Push the bar down until your arms are fully extended.
  • Return the bar to the starting position.

Triceps Kickbacks:

  • Stand with feet shoulder-width apart and hold a dumbbell in each hand.
  • Bend forward from your hips and keep your back straight.
  • Keep your upper arms close to your sides and straighten your arms, extending the weights behind you.
  • Return the weights to the starting position.

Triceps Dips:

  • Grasp the bars of a dip station.
  • Lower your body by bending your arms until your upper arms are parallel to the floor.
  • Push back up to the starting position.

Overhead Triceps Extension:

  • Stand with feet shoulder-width apart and hold a dumbbell overhead with both hands.
  • Keep your elbows close to your head and bend your arms, lowering the weight behind you.
  • Straighten your arms to raise the weight back to the starting position.

Skull Crushers:

  • Lie on a bench or mat with your feet flat on the floor.
  • Hold a barbell or dumbbells with an overhand grip and extend your arms straight up.
  • Lower the weights to your temples, then press back up to the starting position.

Stretching

Leaning stretch

  • Kneel away from chair
  • Lean forward to be parallel to floor
  • Place elbows on chair above head
  • Bend elbows to support you
  • Look at floor and line up head with neck and back
  • Elbows should be the only part of you touching the chair
  • Bring forearms towards neck and place hands on back of neck
  • Press torso towards floor while exhaling
  • Hold for 30 seconds

Overhead Triceps Stretch:

  • Stand with feet shoulder-width apart
  • Reach overhead with one arm and bend elbow
  • Bring hand towards upper back
  • Use other hand to gently press down on elbow
  • Hold stretch for 15-30 seconds, switch side

Wrist Pull:

  • Stand with feet shoulder-width apart
  • Hold one arm out in front of you with your palm facing down
  • Use your other hand to gently pull your fingers towards your wrist
  • Hold the stretch for 15-30 seconds, then switch sides

Cross-Body Triceps Stretch:

  • Stand with feet shoulder-width apart
  • Reach across your body with one arm, placing hand on shoulder
  • Use other hand to gently press down on elbow
  • Hold stretch for 15-30 seconds, switch sides

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 trcieps exercises 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

Rest vs Activity

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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:

  1. 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.
  2. Muscle-strengthening activities involving major muscle groups should be done two or more days per week.
  3. 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.
  4. 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.
  5. 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:

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

 

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