Fitness

Some of us are overweight. Our neighbouring country Malaysia has the highest obesity in the region. A common conversation during a meal in Singapore is about how to slim down and be healthy, following diets. There are many diets, which claim to be effective if followed. Japanese diet, Mediterranean diet, Eden’s diet, vegetarian diet; are some examples. Some of them even claim to be so easy to follow. There’s even products for diets.

Actually all diets are the same, they require that we eat certain things at certain times of the day. They say if the diets are followed closely, you would achieve the weight lost they claim. Well of course the diets work if you follow them closely. Then after you’ve gotten the shape you wanted, can you go back to having that 10-course dinner for your friend’s wedding? No. Can you enjoy eating at that Chinese New Year buffet which your family was looking forward to? No. The moment you stopping the discipline of the diet you put back on the weight.

Some diets also work to slim you down and even after you achieve the result, you continue to follow the diet only to find yourself putting on weight again. Why?

Yo-yo effect. Initially when you start on the diet your body’s metabolism is normal and you see results fast. Overtime the body changes, going into a survival mode and starts storing fats. So your body’s weight goes back to what it was and you start gaining weight. Your weight goes down, then it comes up. So you have to resort to an even more stringent diet causing further damage to your body.

So is there a solution?

Have you noticed that most baby cry at a certain time for milk and immediately when you put the bottle to their mouth they start drinking? They definitely can’t read the time to know when it’s lunch or dinner time. Then also at a certain point when they have drank enough milk, when you put the bottle to their mouth they don’t drink and turn their heads away from the bottle. Not wanting to finish the rest of the milk in the bottle.

Surprisingly they know when they are hungry and when they are full. For most of us, these feeling of hunger or fullness are delayed. Some of us only realise we have eaten too much when the pants we are wearing becomes too tight.

That’s where chiropractic comes in. By restoring the spine, the communication between the body and the brain is restored. Your body will be able to communicate feeling hungry or satiated when it is hungry or satiated.

Now when these feelings are restored another important practice would be to eat when you feel hungry and stop eating when you stop feeling hungry; not when you are full or when the plate is cleared. Eating according to the body’s need and not according to what time it is or whether any food is wasted.

Want to find out more on how to stay slim and fit? Make an appointment with us.

Chiropractic is a very effective treatment for back pain, but what many patients don’t realize is that there are things they can do to make it even better. By employing simple stretches, a chiropractic patient can improve his or her range of motion and increase flexibility. These are some great stretches that you can do at just about any fitness level.

Knee to Chest

Lie on a firm, flat surface for this exercise. You can place a mat or towel underneath you to make it a little more comfortable. If you aren’t able to flatten your back right away, fold a small towel and place it under the small of your back to provide a little support.

1. Lie on your back, knees bent so that your feet are flat on the floor.
2. Press your lower back into the floor.
3. While keeping your left foot on the floor, inhale, bringing your right knee to your chest, pulling gently just until you feel a stretch. Hold it for 20 to 30 seconds. You can also keep your left leg straight if that is more comfortable. Make sure you keep your back pressed to the floor.
4. Exhale, releasing your right knee and return to the starting position.
5. Repeat the movement with the left leg.
6. Repeat this stretch 3 to 5 times with each leg.

Child’s Pose

This gives you a very nice stretch all through your back. If you are unable to get on your knees or if you can’t sit on your knees, you can do this while standing.

Hold onto the back of a chair and bend forward. Don’t pull and don’t rest put all of your weight on the chair, just let your body fall gently forward with your neck relaxed and your head drooping. Take baby steps backward until you feel a good stretch, then hold it while breathing normally for 20 to 30 seconds. Walk your feet back in a bit to keep your balance and stand. Repeat 4 or 5 times.

1. Get on your hands and knees, keeping your knees a little wider than your hips. Turn your toes inward so that they touch.
2. Bend your knees, pushing your hips back over your heels. Get to a comfortable sitting position.
3. Slowly slide your arms out in front of you, rounding out your back as you exhale. Keep your neck relaxed so that your head falls forward. Allow yourself to feel the stretch throughout your back.
4. Hold for 20 to 30 seconds then return to the sitting position.
5. Repeat the movement 4 or 5 times, keeping your movements slow, fluid, and deliberate.

Cat – Camel

If you can’t get on your knees, stand in front of a chair and place your hands on the seat. Position your feet about where your knees would be if you were on your hands and knees. Relax your neck, allowing your head to droop. Complete steps 2 through 5.

1. Get on your hands and knees, back straight, your hands shoulder width apart, and your knees slightly apart. Relax your neck so that your head droops. Breathe normally.
2. Exhale as you round your back up toward the ceiling. Press until you feel a good stretch all along your back. Hold for about 20 to 30 seconds.
3. Return to the starting position, keeping your back straight.
4. Inhale as you sway your back, pushing your stomach toward the floor. Tilt your pelvis to get a maximum stretch. Hold for 20 to 30 seconds.
5. Repeat the full sequence 3 to 5 times.

Even if you have never stepped foot onto a court before, you may end up with tennis elbow. Occurring along the muscle that allows extension of the wrist, it is a painful condition that can linger for weeks or months.

Previously, tennis elbow primarily showed up in athletes. Due to the increased interest in physical fitness, tennis elbow is being found in everyday exercisers, as well as people who perform work-related repetitive motion.

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When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active. However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.

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Does this sound familiar?

It’s a warm sunny day with a bit of a breeze, you are on the back nine about to sink a putt. When you swing, your back seizes up with severe pain. The beautiful day of golf turns into painfully riding in the golf cart back to the clubhouse, and you limping painfully to your car.Read more