Category: 2. Exercise
Physical Activity Guide

The Body Machine

Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

Part 7

Part 8

Part 9

Part 10

By being regularly physically active you can help prevent:

  • Heart disease
  • Type 2-diabetes
  • Depression

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Find your physical guide according to your age group

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Thanks to Public Health of Canada & Canadian Society for Exercise Physiology

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Importance of daily stretching

Why is it important to Stretch?

I can not emphasize enough how important it is to stretch all your muscle groups on a daily basis. We all seem to be focused on cardiovascular workouts and strength training – which is great! However, when it comes to stretching there are very few who understand the importance of keeping their muscles healthy.
Muscles, like other tissues in our body, need to be well circulated and healthy. We spend most of our day in the same posture. By not stretching, we continue to overuse and fatigue our muscles, making them short and tight. In return, we form adhesions and connective tissue that is not needed, decrease circulation, decrease flexibility, increase the risk of tendonitis, increase aches and pain.

The typical muscle groups that are affected:
• Low back
• Upper back
• Neck
• Forearm
• Hip and pelvis

Chronic stress, repetetive movements and stationary postures lead to decreased blood circulation,
weak and tensed muscles and finally adhesions. Muscles also start forming trigger points.

What is a Trigger Point?

A Trigger Point is a hyperirritable spot in skeletal muscle that refers pain elsewhere.

Why S-T-R-E-T-C-H?

• To reduce muscle tension
• To increase Range of Motion
• To increase circulation of blood
• To increase energy levels
• To decrease your risk of injury!

The “Upper Cross Syndrome” is a common workplace problem that everyone is faced with. Also known as Computer User Posture / Slouched posture causing:
• Long term muscular changes
• TIGHT: pectoralis & upper back muscles
• WEAK: anterior neck muscles & mid back muscles
• Symptoms include headaches, tension in shoulders and neck pain

The “Lower Cross Syndrome” is very common due to prolonged sitting postures causing:
• TIGHT: hip flexors (psoas muscle) and erector spinae
• WEAK : abdominals, gluteals and hamstrings
• Symptoms include low back pain, hip pain and increased tension

 

When stretching your muscles, always remember to hold the stretch of at least 20-30 seconds and repeat at least 3 times EVERYDAY! Stretching will take very little time from your day and in return will keep your muscles healthy !

Thanks to contribution of:

Written by Amaal Ebrahim, RMT

www.justintimewellness.com

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