Mostly due to these tight schedules and deadlines we tend to ignore the tell tale signs such as a sore neck, tight muscles and tension headaches which can later if not adhered to develop into more chronic problems which may see us seeking the help of a medical practitioner or health advisor.

What is promising though from our employer’s perspective is that most companies now tend to have some form of ergonomic software program set up for employers to follow and complete as part of an induction process. These ergonomic reviews are recommended to staff about every 18 months via an automated email.
Is this enough though to help us maintain optimal posture so that we avoid any chronic conditions related to poor prolonged posture such as:

 Pain – may occur in many areas, such as the neck and the back
 Joint & Muscle Disorders – Poor posture, such as prolonged forward head posture when in front of the computer, may contribute to common joint and muscle disorders.
 Spine Problems- poor body mechanics,” including improper bending and lifting, which cause abnormal stresses to your spine. Over time, abnormal spinal stress may lead to the degeneration of joints, ligaments and muscles.
 Fatigue occurs increasingly as you age. However, poor posture strains your muscles and bones

Ok so let’s back things up a bit and go back to where we are receiving those tell tale signs from our bodies protection centre such as the tight muscles and sore neck. Ideally we would have taken action before this stage but here are some helpful steps to follow on your next day at the office:

Step 1: Regularly get up and visit the water cooler every 30 or 60 minutes which will generate good circulation.

Step 2: Take a couple of Deep Breaths To work your abdominal muscles, hold your stomach for a few seconds when breathing in, then release when breathing out. If possible, get some fresh air in your lungs by taking a walk outside.

Step 3: Gentle Stretching of those sore and tight areas- Neck: To stretch your neck, flex your head forward/backward, side to side and look right and left. This can be done almost anytime to lessen tension and strain. Never roll your head around your neck. This could cause damage to the joints of the neck. Shoulders: Roll your shoulders forward for around 10 times, then backward. This helps release the tension off your shoulders.

Step 4: Give your eyes a break from focusing on your screen. Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door.

Step 5: Create an exercise routine at your desk- An example would be to choose five exercises such as:
1. Wall Push Up – Place your hands at shoulder height, lift your chest and slightly tuck your chin. Start the exercise by maintaining good aligment and unlocking your elbows moving your body towards the wall at the same time activating your core muscles by gently drawing in your belly button.
2. Shoulder Push Press – Angle you body in a 45 degree angle from the floor to the wall Keep everything in perfect aliment, with the core tight. Slowly flex your elbow, making sure elbow flexion towards the floor. Pause at the end point and then straighten your arm and return to the stating position (the closer your shoulders get to the wall, the harder the exercise becomes).
3. Triceps Push Ups – Set your body up just like you would in the normal push-up but place your hands on the seat it self instead of arm rest. Slowly flex your slowly lowering your body toward the center of the chair. Make sure when you bend your elbows that bend towards your hips. Maintain an aligned position from the ankles through the ears, keep everything straight and core tight. Avoid the hips from falling or lifting.
4. Single Leg (Split) Squats – Place one foot on the chair and the other firmly on the ground. Flex the front leg lowering your self into a deep squat; maintain good posture with your shoulders back and your spine in anatomical position. Make sure the knee does not pass over the toes, pause at the bottom Contract your gluteus and straighten the leg to the starting position.
5. Scapula Activation- Stand as you would as if you wore performing a bent-over row. Arms should be hanging straight down just slightly in front of your feet, rotate the hands outward with thumbs pointed away from midline. With a slight bend in the arms, perform a shoulder abduction, contracting the muscles between the scapula (i.e., rhomboids)

Try to perform between 12-15 repetitions of each exercise at a tempo of around 2 seconds down and two seconds up. Complete 1-3 sets of each exercise depending on your fitness level. Always seek guidance from a medical professional before embarking on any exercise regime.

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 In addition to this, people watch too much television. The constant hours spent watching television can contribute to people feeling stressed out.

What makes more sense?.. Spending your time being productive and minimizing stress, or watching television? Keep into consideration that reducing your stress levels can improve your sleep and can even reduce the effects of aging.

Here are a couple of ways that can help to reduce your stress levels and get fit at the same time:

Firstly switch off the television set and sit quietly for a moment and take a couple of deep breaths specifically focusing on filling the lower part of your ribs as you inhale and emptying on your exhale.

Diaphragmatic breathing is the healthiest way of breathing and is the first step in normalising your breathing in order to manage anxiety or panic symptoms.

Diaphragmatic breathing is also the most natural way of breathing. Observe how a very young baby breathes – they will use their diaphragm/belly with each breath. 

Years of poor posture, anxious thinking, tension and pressure will usually result in breathing patterns which are less-than-ideal and which will commonly involve

1.       Rapid, upper chest breathing… leading to
2.       Over breathing… leading to
3.       Depletion of carbon dioxide stores

Re-learning to use your diaphragm in breathing and to reduce your rate of breathing is an important first step in managing the symptoms of anxiety, anger, panic, etc. 

Regular meditation is also a great way to unwind and relax. For further information regarding relaxation and meditation, please check out our website:

www.holistichealthconcepts.com

If you’re in your fifties and sixties, you are likely beginning to notice the negative effects of aging on your body and mind. You are not alone. While the Australian Bureau of Statistics reports that 85 percent of baby boomers completing the National Health Survey considered themselves to be in good to excellent health in 2001, over 90 percent reported having one or more long-term health conditions. These conditions included arthritis, diabetes and high blood pressure among others.

 The National Health Survey also showed an increase in depression and anxiety related health issues amongst those in the boomer generation. In fact, the prevalence of mental problems increased 13% between 1995 to 2005 in the 45 to 54 year age groups.

 If you’re thinking “I’m just getting older and there’s nothing I can do about it,” you are wrong. Aging gracefully does not have to mean slowly descending the slippery slope of failing health. While a 2008 study of aging Japanese gentlemen conducted by the Pacific Health Research Institute and Kuakini Medical Center determined that there could be a genetic link to longevity, a 1998 study conducted by Swedish scientists found the genetic link to be minimal. In fact, they stated genetics’ role in longevity is only 20 to 30 percent. The other 70 to 80 percent depend upon lifestyle.

 Those who live healthy live longer. Numerous medical studies have suggested that regular consumption of a variety of healthy foods is associated with longevity and reduced risks of cardiovascular disease and cancer. Diets containing less healthy foods (including loads of red meat, refined carbohydrates, sugars and saturated fats) have been shown to result in a higher incidence of disease and decreased longevity.

 Risks for disease and disability as you age also increase with inadequate physical activity. Regular cardiovascular exercise has many benefits, including maintenance of bone density, increased endurance and strength, increased flexibility, better cardiovascular health, lower body weight, reduced stress and more.

 It’s never too late to begin living a healthier lifestyle. Even if you’ve spent most of your adult years with your backside attached to the couch, bathing your digestive system in saturated fats and processed foods, your only exercise the trek from the living room to the refrigerator. Eating right, exercising and reducing your stress level can add years to your life, not to mention enable you to enjoy it more.

 Are you ready to begin living healthier and increase your longevity? If you want to be one of the baby boomers who enjoy life for more than a century, we can help. At Holistic Health Concepts, your optimum health and well being is our focus. We’ll tailor a wellness programme to meet your individual needs and provide coaching and support to help you make long-term lifestyle changes. From corrective exercise and personal training to holistic health coaching and whole food cooking classes, our services can help you to ensure that your golden years are the best years of your life.

www.holistichealthconcepts.com

 Becks was introduced to Pilates  wile on loan at AC Milan. The Italian giants insist all their players take up Pilates as it helps with balance and suppleness.  The fitness regime has reduced Becks’ body fat from 13.7 per cent to a super-toned 8.5 per cent.

He said: “I do an hour of Pilates a day. The medical set-up at Milan is fantastic and fitness-wise I am the best I have been for a long time. The England star,  says he is in his best shape in years due to an hour-long daily routine.

In fact a number of high profile professional athletes in some sports have started performing Pilates regularly to help develop their core strength and flexibility. It is thought that these skills may help keep the athlete injury-free and help enhance performance

 Pilates, pronounced “Pih-LAH-Teez”, is a physical fitness system, developed by Joseph Pilates in the early 20th century. It is an exercise program that focuses on strengthening the core postural muscles to support the spine.

Presently there has been a real surge in the amount of Pilates based programs and instructors out there in the fitness industry, which can make it hard for some people to choose the right class or instructor. If like me you struggle to understand the difference between matt based Pilates to machine based (reformer) here are a couple of helpful hints to tell the differences:

The Pilates reformer- works on a pulley system with the leather straps or ropes. You can do exercises standing, kneeling, sitting, or lying down. Your resistance, which is the main part of the workout, comes from pulling the straps attached to springs along with your own body weight. Four levels of resistance on the machine are adjustable. The green spring is for light resistance and the resistance increases with blue, yellow, and red. A stationary bar is also used for pushing off in some exercises. Once you get started, you will discover virtually endless amounts of exercises you can do to work just about every muscle group in your body.

Pilates mat work- is often done in live classes, which are much easier to find than reformer sessions. Even gyms without full Pilates studios often offer mat classes, usually at no additional fee for members.

Many Pilates experts recommend mat classes as the best bet for beginners. Average students typically add reformer work after three months of once-a-week mat classes.

The benefits of Pilates are worth it! Besides looking younger, taller and more fit, you will experience an ease of movement and being-in your body which is hard to describe. Your low back pain will be gone, you’ll regain flexibility,you will have more energy and a feeling of relaxation and confidence. Pilates is the fountain of youth, so start slow, keep at it and communicate with your teacher for the best experience!

www.holistichealthconcepts.com

We are now recruiting motivated and professional Personal Trainers for our boutique Health Studio in Mosman. Successful applicants will be trained on using the Gravity Training system and will see the financial benefits from taking 30 minute Gravity PT sessions! If you’re ready to join our team, you must hold a minimum Certificate IV in Fitness. For further details contact Dean Quirke – 0431 441213 or email holistichealthconcepts@tpg.com.au

 What is the Gravity training system?

  The GTS is a single piece of equipment that can provide a full body  workout  without compromising correct technique. The GRAVITY training system provides an opportunity to Strength train in a shorter time frame giving you the same benefits as spending hours in the GYM.

 Using the Gravity Training system has many benefits including:

v     Increased Muscle Mass and resting metabolic rate

v     Decreased Body Fat

v     Preserve or Increase in Bone mineral Density

v     Improved Posture and the avoidance of Back pain

v     Reduce Resting Blood pressure

v     Improve Glucose Metabolism and balance blood sugar

v     Functional Stability

v     Injury Prevention

For more information on our class timetable, check out our website www.holistichealthconcepts.com

We believe that true health is a wellness that encompasses the whole person, not just the lack of disease or pain. Achieving and sustaining good health requires more than just the treatment of symptoms. It is a state of dynamic wellbeing; limitless energy, sharp awareness, stable and positive emotions and a zest for life. We work with our clients to achieve their full potential, by balancing the body and mind, providing customized nutrition for your metabolic type, correct movement programmes and stress management.