Mindfulness
Live
for the moment - and adopt a sunny altitude
For people who suffer from repeated bouts
of depression, mindfulness-based cognitive therapy (MBCT) can be
transformative. MBCT combines meditation that involves being fully aware of
what’s happening in the present moment without judging it, and cognitive
therapy, which helps you change the way you see your life. Research shows that
MBCT halves the rate of relapse among people who suffer from recurrent
depression.
Never too late
Calling all couch potatoes! It doesn’t
matter how old you are, or how inactive you have been, just doing a little bit
of exercise right now can make a massive difference to your health. German
scientists found that even people who did no exercise before their 40s could
cut their risk of heart disease by 55% by taking up regular activity. Build up
to an hour a day and you can really help turn back the clock – US scientists as
the Dallas Exercise Institute found that when they put a group of 50-somethings
on to a regular hour-a-day exercise programme for six months, they managed to
achieve the same fitness levels that they had some 30 years earlier.
Osteoporosis
Did you know that being a little overweight
and enjoying the occasional glass of wine can actually help keep bones strong?
And while calcium and vitamin D are vital for bone health, a diet that’s low in
salt, and high in fruit and veg, can be protective, too. ‘We know that salt is
bad for bone – of you eat a high salt diet, you lose far more calcium in your
urine,’ says Professor Susan Lanham – New of the University of Serrey. ‘eating
lots of fruit and vegetables may be important as well because they create an
alkaline residue in the body that helps conserve bone by preventing calcium
being leached out.’
Posture
‘Changing the way you stand won’t just
transform your appearance, it can also benefit your long-term health,’ says
chartered physiotherapist Sammy Margo. Here are her steps to perfect posture:
Stand Tall Stand evenly on two feet, with your back straight, knees soft and
buttocks squeezed. Imagine a string in the middle of your head pulling you
tall. Lengthening your spine instantly adds a few inches, making you look
longer and fitter. It also reduces abdominal bulge and the possibility of low
back pain. Don’t Slouch Many of us clump with our shoulders rolled forward –
especially sitting at a computer. Stand or sit up straight, push your shoulder
blades together and down. Increasing the width between your shoulders can make
your waist look thinner and reduces the risk of neck and shoulder pain.
Quick Fixes
Even fidgeting counts when it comes to
staying in shape, so incorporate these simple moves from the Chartered Society
of Physiotherapist (CSP) into your day:
·
Before eating, sit down and then stand up again;
repeat 10 times. This helps burn calories and strengthens thigh muscles.
·
When loading and unloading the washing machine,
stand with your feet hip-width apart and your back straight, hold in your tummy
muscles, bend your knees in a squat, then straighten again.
·
When vacuuming , use long, drawn-out movements
using your whole body instead if just your arm.
·
For firmer triceps (rear upper arm muscles),
hold a bottle of water above your head with your arm straight, then bend at the
elbow to lower the bottle towards your shoulder. Repeat 10 times, then swap
arms.
Relaxation
Everyone needs it but too many of us rarely
manage it, so schedule 15 minutes’ quiet time into every day. Find a peaceful
space, sit up straight and close your eyes. Focus on the rise and fall of your
breath, counting as you inhale and exhale, visualize the breath coming from
your abdomen and being expelled through your mouth. Do this 10 times and then
give yourself time to ‘come to’ before getting back to normal life.
