Analyse This

If Dr Ben Sobel (Billy Crystal) was able to analyse mob boss Paul Vitti (Robert De Niro) not once but twice on the big screen, how hard could analysing your posture be? If you have no idea who I was talking about, you'd better go to your nearest video store and rent 'Analyze This' and 'Analyze That'.

The next time you're standing in front of the mirror, take some time to check out your posture. It only takes a couple of minutes but it could save you a whole lot of money and pain further down the track.

Good posture is like a well tuned car - it allows your body to function to its full potential. The more you look after it now the less you have to get it checked and fixed later.

Here's a little activity for you to do - check the state of your posture by standing side on in front of a mirror and look for the following:

• a slight forward curve in the neck (cervical vertebrae)
• a slight backward curve in the upper back (thoracic vertebrae)
• a slight forward curve in the lower back (lumbar vertebrae)
• the ears, shoulders, hips, knees and ankles should all be in alignment as if a plumb line were drawn from the top of the head to the feet

If you have all of the above then congratulations - you are one are the lucky few who has perfect posture. Here's another activity to try: stand against a wall in your natural position and get a friend or a family member to see which of the following best represents your posture:

Posture A: perfect posture

Posture B: hyperlordotic curve - excessive curvature in the lower back region (lordosis)

Posture C: hyperkorphodic curve - excessive curvature of the upper spine, forward tilting of the neck (kyphosis)

Posture D: flat upper back & hyperlordotic curve

Posture E: flat back - lack of curvature in the cervical, thoracic and lumbar spines

Starting from left to right:

1. Perfect posture

2. Uneven shoulders - one shoulder is higher than the other

3. Uneven hips - one hip is higher than the other

4. Tilted head - the head is tilted to one side

5. Severe scoliosis - spine is abnormally curved

Signs and symptoms of poor posture:

• back pain
• neck pain
• constant headaches
• prone to injuries
• rounded shoulders
• hunched back
• problems sleeping

Developing good posture takes time and commitment before it becomes a natural habit. Every time you sit, stand or lie down make a concerted effort to adjust your posture into the best possible position. Here are some simple tips to get you started:

Sitting

• sit up tall and keep your shoulders back and down
• head should be looking straight ahead - not tilted up or down
• adjust chair height so that your knees are at a 90° angle with feet flat on the floor
• keep weight evenly distributed on both hips
• substitute your chair for a fitball

Standing

• stand with your feet shoulder width apart with weight evenly distributed
• stand up tall and keep your shoulders back and down

Lying down

• ensure you are sleeping on a firm mattress otherwise you are asking for poor posture
• if you sleep on your back - place a pillow under your knees or a towel under your lower back
• if you sleep on your side - keep knees slightly bent, a pillow between your knees can help

If you have poor sitting, standing or lying posture, imagine how this affects you when you exercise. Exercise puts a lots of pressure on your joints and muscles - if your body is not aligned in the best possible way, exercise can exacerbate your poor posture. Like any problem that starts off small but is left unattended, things can get a lot worse very quickly.

You may notice that a lot of elderly people have hunched backs. This is the result of poor posture not being addressed early in life. Our grandparents did not have the luxury or the knowledge we have today in improving our postures.

So take a little time to check your posture because this is one thing you cannot take for granted!

JW

The little things

Good things come in small packages and I'm not just talking about myself. When it comes to exercising, a little goes a long way and every type of physical activity you do during the day adds up.

I realise that nowadays people are getting busier and busier and trying to fit in a solid hour to exercise can sometimes be quite a challenge. Consider this, why not do four 15minute blocks instead? You're still doing an hour of exercise and that's all that matters. Some people find they cannot sustain the intensity required for an entire hour and this often results in poor technique and a lack of motivation.

Starting on Monday 17th October, my workplace is holding the 5 week 10,000 steps challenge. This is a great initiative a lot of workplaces are undertaking as a way to promote a healthy and active lifestyle. Working as part of a team, made up of 8 colleagues, we will be encouraging and motivating each other to become more active especially in the workplace. A few weeks ago our team (TEAM NO NON SENSE) ventured out on a trial team walk at lunchtime. The great thing about this particular challenge is working as a team. Some people might find it difficult to clock up 10,000 steps; and if this were a solo venture they might feel discouraged and unmotivated to continue. But in a team it is the combined effort that counts!

If you haven't heard about the 10,000 steps challenge here's the breakdown:

• 10,000 steps is the recommended daily physical activity for a healthy adult as stated in the national physical activity guidelines
• 10,000 steps = anywhere from 4-8km/2.5-5miles or 40-100mins of walking (depending on speed and stride length)
• Participating in other physical activities can be converted into steps: 10mins of moderate intensity = 1000 steps; 10mins of high intensity = 2000 steps
• A pedometer is used to measure your steps - each time your hip flexes and extends the pedometer registers a step

10,000 steps a day might seem like a lot but you will be surprised by how much you actually walk during the day. If you are finding it hard to reach your goal here are some handy tips:

• Start off slow, especially if you haven't exercised in a while, and build up gradually
• Take the stairs instead of the lift/escalator
• Walk/ride to work
• Go for a walk during your lunch break
• Eat lunch away from your desk
• Go walking with friends/colleagues and make it social and fun

For more information on the 10,000 steps challenge check out these website:

• 10,000 Steps Challenge
• 10,000 Steps Australia
• Shape Up America!

So let's get moving right away and remember, EVERY STEP COUNTS!

JW

Nutrition 101 series: Superfoods

Words like "oxidation", "antioxidants", "free radicals" and "superfoods" have been bounced around a lot - but what are they exactly and how do they affect your health? For those non-scientists out there here's a quick chemistry lesson.

Free radicals are atoms which form when oxygen interacts with certain molecules (oxidation). They are necessary for our bodies to function, but an excessive amount will lead to cell damage, disease and death. The worst case scenario is when the free radicals react with vital cellular components such as DNA or the cell membrane. Serious damage to these cells result in mutations such as cancerous growths.

Antioxidants (as the name suggests) fight off these free radicals by breaking the chain reaction and stopping the oxidation process. This system of defence is the body's way of preventing free radical damage. Some antioxidants are present in our bodies but the best way to improve your body's defence is to eat superfoods which are high in antioxidants not synthesised in the body (eg. beta-carotene, Vitamins C, E).

Antioxidants will help slow down the ageing process and transform your body into a disease fighting machine. I have compiled a list of my TOP 5 SUPERFOODS:

1. BERRIES

Packed with plenty of antioxidants and phytonutrients, are low in calories, and high in water and fibre to help control blood sugar and keep you fuller for longer. Eg. blueberries, cranberries, goji berries, blackberries, raspberries, açaí berries

2. BROCCOLI

This humble vegetable is high in vitamin C and dietary fibre. It also contains plenty of important phytochemicals: beta-carotene, indoles, and isothiocyanates - all cancer-fighting compounds.

3. DARK GREEN LEAFY VEGETABLES

Dark green leafy vegetables help to reduce the risk of cancer and heart disease. They are low in fat, high in dietary fibre, and rich in folic acid, vitamin C, potassium and magnesium, as well as a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. Eg. spinach, swiss chard, kale, collards, bok choy

4. BRIGHT ORANGE VEGETABLES

Loaded with plenty of carotenoids (including beta carotene), as well as vitamin C, calcium, potassium, and iron - helps to reduce high blood pressure, fight cataracts and age-related macular degeneration, and boost your resistance to colds and infections. Eg. sweet potato, pumpkin, carrots, capsicum (bell pepper)

5. BEANS

Legumes are packed with iron, magnesium, potassium, fibre, folic acid, thiamin and phosphorus. Being low in fat and containing no saturated fat, trans fats, or cholesterol makes it the perfect ingredient for cooking or as a light snack. In addition to health benefits related to heart disease and cancer, studies also suggest eating beans may help manage diabetes and cut the risk of high blood pressure and stroke. Eg. red beans, kidney beans, black beans, pinto beans

So be sure to add these superfoods to your shopping list!

JW