We are half-way through winter, and the days start to grow longer. It’s the perfect time to consider how you can lead a healthier lifestyle. And of course, we don’t all have the time, energy or desire to commit to running a marathon.
Here are 9 simple health tips for spring anyone could adopt:
- Hibernation is Over –As the sun rises earlier, jump out of bed early and get the sunlight on your skin. Getting outside will help boost your level of vitamin D, which helps to keep bones and teeth healthy. Groups at risk of not getting enough vitamin D include pregnant and breastfeeding women, children under the age of five and people aged 65 and over.
- Get Moving – Start walking everyday. It is simple as walking the children to school, taking the longer route walking between sites, or even utilising the stairs, and not the elevators/lifts. Take a stroll during lunch and get some fresh air into your lungs: just for 20 minutes. Why not start your own walking club at work? Regular walking helps reduce the risk of heart disease, stroke, type 2 diabetes, asthma, and even some cancers. Recommendation is to try walking 10,000 steps a day to burn up to 400 calories. Once spring arrives, there’s NO excuse not to walk.
- Become a “Yogi”– As you come out of your hibernation this winter, it is time to stretch those places, that haven’t been stretched for some time; including the brainbox. Studies have suggested yoga can do more to improve lower back pain than conventional treatments. It can also relieve the pain and psychological distress suffered by patients with arthritis and may cut their risk of depression. Classes for all levels, including complete beginners, are now widely available with yoga professionals. Many workplaces are now incorporating yoga classes as part of employment contracts.
- The Bike or Bathers? As the sun rises earlier, why not enjoy time either on a bike or take your bathers for a swim… Both are a perfect choice for those wanting to get in shape, especially if the idea of sweating buckets in a gym.
Swimming strengthens the cardiovascular system, as well as improving joint flexibility and strengthening muscles. It can play an important role in recovering from operations ranging from breast to knee surgery. Swimming can also boost mood and help control weight.
Another low-impact exercise that can be done in the home, in a spin class, out in the country or just on the way to work. Regular cycling strengthens your heart muscles, lowers your resting pulse and improves your lungs and circulation, reducing the risk of cardiovascular diseases such as stroke, high blood pressure and heart attacks.
- Get into the Green Stuff– With spring time fast approaching, many of the healthiest vegetables come into season. Introduce yourself to Mr. Asparagus, who is high in protein, low in calories and a rich source of various vitamins; it even contains high levels of potassium to control blood pressure. Mrs. Spinach is rich in iron, a key to helping red blood cells transport oxygen through the body. It is a good source of many vitamins, including vitamin K, which can helps maintain bone and cartilage; which may reduce the onset of osteoarthritis.
- Eat “Smart Foods”– Why not this spring, assess your diet and ensure you are getting enough of the smart foods to aid your brain and its cognitive functions. Top ‘smart foods’ include blueberries for antioxidants and vitamin C, blackcurrants for vitamin C, oily fish such as salmon, mackerel and sardines for omega-3 fatty acids, nuts and seeds for vitamin E and wholegrain foods such as brown pasta and granary bread to give the brain a steady supply of energy through slow glucose release. More importantly, don’t overlook water. Dehydration can shrink brain tissues and damage concentration.
- Fashion or Cancer – With many of you coming out from hibernation, you all will be reaching for such fashion accessories as Sunglasses and wide brim hats. Doctors do advise you wear sensible sunglasses to protect your eyes. In the Australia, our UV rays can burn the eyes as well as the skin. As most of us know, skin cancer can affect anywhere in the body, but eyelids and the area around the eyes is also affected. With any long-term exposure to sunlight, it will increase the risk of cataracts, and is linked to growths on the surface of the eye called ‘Pterygia’. In the meantime, be sensible and wear a wide-brimmed hat to can reduce the amount of UV rays reaching your face and eyes. Don’t let fashion get in the way of your eyesight.
- No excuses,– If you suffer joint pain or arthritis, staying active can stop symptoms worsening and help protect against diseases like Osteoporosis. This is done by keeping joints moving and ensuring muscles around the area remain strong. But remember, always see your doctor when pain persists, or you start on any medical or exercise program. Using self-management also means balancing rest with activity and not overdoing it. Exercising in the morning and warm baths or hot water bottles can reduce stiffness, while ice packs can reduce any swelling. Breathing exercises, meditation, acupuncture and massage will all have a role to play this springtime.
- First Aid – As with all exercise and health programs, there is risk of blisters, bruises, sprains, breaks, and potential heart episodes; you name it. So, see a doctor before commencing any new programs.
But there is one thing though, you could treat yourself to a Baseline Training First Aid course and minimise your risk. Baseline Training is offering all CPAG employees and immediate family members up to 50% off all Baseline Training courses until Spring commences: 1stSeptember 2018.
For a special staff price list of courses, please email us today [email protected] or call 1300 227 354.