Isometric, Concentric and Eccentric muscle contractions: What’s the difference?

Muscle contraction is simply muscles doing work. So what’s with all these complicated terms?

Isometric contraction is what happens when you lift and hold a heavy weight steady. Your muscles bulge, but nothing’s moving.

Concentric contractions are movements where you exert muscle force, such as pushing a weight away from you.

Eccentric contractions are the opposite; it is when you lower / return a weight to neutral position, such as letting a weight come back down.

Think of the bench-press exercise, lying on your back: You start at the top and lower the bar; this is an eccentric contraction. Simply holding the bar steady without movement half-way down is an isometric contraction. Lifting the bar back to the top is a concentric contraction.

Now try to recognize these in your very next workout.

muscle contraction

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Just how bad is your posture?

Are you slouching your way to an early death?

Your posture says a lot about your health. Your neck pain, headaches, back twinges and persistent tiredness could all be pointing to one thing: Poor posture.

What is good posture? Basically, it is just keeping your spine happy, keeping it in balance no matter what you are doing and putting as little stress on it as possible to during your daily activities.

Just how bad is your posture?

We have a number of curves built into our spines (it looks like an S-shape when viewed from the side). This helps us stand upright with our weight balanced over our feet. But a look around you shows how little we think of our backs. Heads drooped forward, rounded shoulders, bent knee walk – signs of the strain caused by long hours of sitting. The heavy handbags and the high heels are just spine abuse!

Yet many of us keep making the same postural mistakes over and over. We let our backs go out of alignment by sitting in one position too long. We don’t notice how our heads are sagging forward as we stare at computer screens for hours on end. We lean onto one leg if we need to stand for long. We walk as little as we can and generally put continuous stress on our spines, hips and knees. We slouch, pressing together the small bones in our backs. We get potbellied when our spines finally give in to the stress and sway forward. We let our shoulders get rounded, limiting our chest expansion and so breathing in less oxygen.

The hunched spines also mean all kinds of muscles have to be pressed into action to keep us balanced. Needless to say, we get tired and achy by the time we get home. We flop into a big squashy chair, exposing our tailbones to even greater pressure. In bed, we pile up the pillows, kinking our neck muscles. Naturally, we wake up with stiff necks and shoulders; not to mention the twisted backs from sleeping on soft mattresses on our sides or stomachs. Little wonder we are such an unenergetic lot!

Do you relate to any of this? Then you need to start being kind to yourself. Call us, your local physiotherapists. We are committed to helping you. We’ll show you how to achieve a strain-free posture at home and at work, as well as in your car! We can tell you if and how you are stressing your body by poor alignment. We can help you to get back into efficiency mode. We can even soothe away cramps and knots.

And the best part is, your body will thank you by working far more easily. You’ll start looking great, what with your confident stance and your aura of vigor and strength. Your aches and pains will fade away as the basic bone and muscle abnormalities are corrected. You will start enjoying life again without nagging pains and persistent tiredness.

So go ahead. Call us today on (480) 335 2747 for an appointment and give yourself a break!

Funny thought of the day

We go to other people’s jobs on our days off.

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Do kids get bad backs?

Child with Bad posture

In general, we think that children are impervious to serious injuries, given their boundless energy and great flexibility. However, we cannot take their health for granted.

Such is the case with back health, allegedly an adults-only issue but in reality something that demands vigilance and intervention at all ages.

Sure kids bounce up quickly when they fall, but as their bodies mature they will be motivated to test their physical and athletic limits. Thus, they will become more susceptible to back injuries and putting their quality of life at risk. Therefore, parents and others (teachers, coaches, community leaders, etc.) all share an interest in promoting superior back health.

Here are some steps that you can take to help your children (ages 4-12 in particular) to prevent back injuries:

Provide children with correct footwear

Children’s back health literally starts at the bottom. Most recognized pediatric associations acknowledge that proper footwear encourages full movement and reduces the risk of back injury. This is especially true for kids involved in sports like gymnastics, basketball, and football.

Here are some easy tips to follow:

  • Make sure the shoes fit!
  • Shop in-person with your kids – don’t go online to make purchases.
  • Avoid novelty footwear like flip-flops and high heeled shoes.
  • If mass-marketed footwear does not work for your kids, consider special orthotics.

Once you outfit your children with the right footwear, don’t forget to teach them how to put them on. In particular, have them lace up while sitting on a chair with knees raised at a ninety degree angle. This will prevent overarching of the back, discourage stiffness and encourage proper posture. Strapless and Velcro-fastened footwear are less complicated but demand care.

At the same time, many experts encourage young children to walk in bare feet whenever possible. By having direct contact with smooth and uneven surfaces, young feet will develop strong muscles and ligaments, so critical for overall balance.

Speak with your physiotherapist if you have any concerns. We can help.

Be wary of heavy back packs

Increasingly, a “silent” and seemingly innocent childhood activity is drawing more attention as a cause of major back problems: carrying heavy school backpacks. Paediatricians cite backpacks that exceed 15% of body weight as a reason for increased back strain and other overuse injuries (neck, shoulders). The average 10 year-old weighs 31kg, so her/his total backpack should weigh no more than 4.5kg.

At the same time, improper use of backpacks (e.g. slinging it over the same shoulder all the time) can cause injury even when the weight is reasonable. Therefore, parents should encourage good carrying habits and other common sense tips:

  • Choose a quality canvas backpack with wide padded straps, back support, individual compartments, and weight redistribution features like wheels, hip straps and waist belts.
  • Show your kids the best way to distribute books and supplies in the backpack.
  • Consider using a separate bag for the child’s laptop or other heavier electronic items.
  • Teach them to be prudent with what to bring home from school, and what to take back.
  • Develop good lifting (e.g. use leg muscles) and walking habits with weight.
  • Child should not lean forward when walking; if this is necessary, the backpack is too heavy.
  • Proactively ask your child about back pain.

child carrying heavy backpack

Thankfully, with the advent of laptops, digital tablets and other consumer electronics, the need for carrying heavy hardcover books between home and school is decreasing. But these themselves can add considerable weight.

Encourage back-friendly posture

It’s important for kids to develop good posture habits while walking, sitting, running and taking part in any physical activity. Simply “standing up straight” is a good start, but consider offering your children an array of balance and flexibility exercises that are fun and easy to perform. We can design a program of body weight activities, as well as ideas that require small, inexpensive equipment. This can be vital for young athletes who put above average pressure on back muscles and their spines on a regular basis.

To avoid unnecessary surprises, consider a thorough spinal check for your child on an annual or biennial basis. A qualified physiotherapist can assess posture and general joint movement from head to toe. This is a safe way to identify any back problems and a first step to avoiding headaches, weak abdominal muscles and spinal curvature (rounded back).

Parent involvement with children’s lives is the best way to prevent serious back injuries. The world can be a rough place, so providing them with the best equipment and knowledge is their best defence. Use all the tools at your disposal, and be aware of any changes in your kid’s walk (i.e. gait) and overall physical performance. Speak with us, your local physiotherapist if you have any questions.



Health inspiration

“Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.”

~ Jill Johnson

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Facts about Holistic Personal Training

A holistic healing method incorporates treating the entire person rather than just focusing on one ailment.

Nowadays, it is more and more common that a Personal Training embraces the entire well-being of the individual, instead of addressing issues only to the physical body and dietary.

In 1h of session is possible to work on different areas of the body such as the respiratory system through breathing exercises, balance and coordination through Hydrotherapy and Ballet techniques, and strength through isometric exercises. As a result, the combination of all those techniques will increase body awareness and improve focus.

A Holistic healing method also takes place in the cultural and intellectual aspects of the individual, usually by recommendations of specific literature and documentaries about natural healing and the mystic law of cause and effect that permeates our reality.

pilates in the morning

Holistic Personal Training is present 24/7 in our lives, because once we start to look at the big picture, healthy habits will slowly take place and change our behavior and old tendencies.

Alternative therapies such as magic candles, incenses, chromotherapy, mantra recitation  and sound healing to name a few, are part of a holistic approach, creating a relaxing and tranquil atmosphere in some time of our day or week. Besides, those possibilites can turn into habits, changing our routines for the better.

Meeting your Personal Trainer to do outdoor activities is a great strategy to connect with nature and expand the surroundings. Some clients are so committed with a new and conscious lifestyle, that the Personal Trainer also plays the role of a personal assistant, organizing calendars and even grocery shopping with the client for a better and complete experience.

If you think about starting a Holistic Personal Training to improve your quality of life and increase discipline, please give us a call. Our services are private and offered by appointment.


Just one healthier choice a day!

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5 reasons to STOP pain medication and START Physical Therapy

As we age, our bodies develop pain that can be from several different causes. Taking pain medication daily can be harsh on our organs and eventually build up a tolerance making the medications less effective and possibly addictive. Physical therapy can be a wonderful way for seniors to keep their bodies moving and healthy, while working to keep the pain at bay.

For seniors recovering from an illness or chronic pain, physical therapy can help work to relieve pain and improve a variety of health-related aspects.

1. Decrease Pain

Chronic pain affects each person differently. Daily pain can increase chances of depression and anxiety, challenging the daily life of the elderly in a tiring way. One of the major contributing pain factors for seniors is arthritisimages

Physical therapy has been proven to play a vital role in helping manage the pain associated with the different types of arthritis that seniors endure. For seniors, physical therapists may recommend different treatment options, such as braces and splints to support joints, shoe inserts to relieve stress on the lower extremities, hydrotherapy, and hot and cold therapy to ease joint pain and stiffness.

2. Improve Cognitive Function

Becoming more physically active after midlife was shown to lower dementia risk. Physical therapy can allow seniors to work areas of their bodies that may not be particularly active and act as an effective preventative measure in decreasing one’s chance of developing Alzheimer’s or dementia, or making sure it doesn’t worsen with age over time. occupational_therapy

Reading, doing manual tasks, dual tasks, IQ tests, playing musical instruments, learning a new language, cooking, and writing are few examples of activities that an elderly can perform without supervision, and are certain to improve cognitive function.

3. Infection Prevention

Lack of movement can increase one’s chance to develop pneumonia and decrease the immune system.

Physical activity will accelerate the metabolism by creating new muscle fibers and regenerating tissues in the body.

Decreasing pain medication will diminish the liver’s workload, demanding less of this structure.


4. Help with Incontinence

Senior women in specific are more prone to urinary troubles, which can be helped with the use of physical therapy.

Physical therapy can target most areas of the body, and with urinary incontinence, there are a number of pelvic floor exercises that can be shown to patients in order to improve urinary functions. PELVCL.1

Most women who suffer from urinary incontinence aren’t aware of why it’s happening. Working with physical therapists can assist women in gaining the awareness they need of their bladder-supporting muscles (pubococcygeus and sphincter) and then learn how to strengthen them in order to control their bladder better.

5. Fall Prevention

Falling can be one of the most deadly challenges that seniors may face. Even healthy seniors can take an accidental tumble and have to deal with the repercussions that an aging body may not be up for. Slips and Falls 1

According to the National Council on Aging, one in three seniors fall each year. That statistic would be dramatically decreased if more seniors sought out physical therapy for overall strengthening of the body. Physical therapy can improve functionality and flexibility of aging joints and muscles. Especially after a hospital stay, which often leads to decreased strength and balance, seniors need physical therapy to protect against falls.

To start Physical Therapy ASAP, give us a call to schedule an assessment session.

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Study carried out on ninety-year-olds reveals the benefits of strength training as physical exercise

After doing specific training for 12 weeks, people over the age of 90 improved their strength, power and muscle mass

Results were reflected in the increase of walking speed, a greater capacity to get out of  chairs, improvement on balance, significant reduction of falls and significant improvement in muscle power and mass in the lower limbs.

These are some of the outcomes of the study recently published in the journal Age of the American Aging Association and which was led by Mikel Izquierdo-Redín, Professor of Physiotherapy at the NUP/UPNA-Public University of Navarre.

Twenty-four people between 91 and 96 years old participated in the research, 11 of them in the experimental group and 13 in the control group.

Twice a week over a 12-week period they did multicomponent training: a programme of various exercises designed specifically for them and which combined strength training and balance improving exercises. As Mikel Izquierdo explained, “the training raised their functional capacity, lowered the risk of falls, and improved muscle power. In addition to the significant increase in the physical capacity of frail elderly people, the study has shown that power training can be perfectly applied to the elderly with frailty.”

With aging, the functional capacity of the neuromuscular, cardiovascular and respiratory system progressively diminish, and it increases the risk of frailty. Physical inactivity is one of the fundamental factors that contributes to the loss of muscular mass and functional capacity.

The conclusions of the study are: b9f1839a5ac36dd485d1c9ab24f31e90

Implementing exercises for muscle power, balance and walking in the elderly routine can prevent the impact of aging and improve quality of life. 

To start a strengthen program of personalized physical training, contact us to schedule an assessment session.


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Real ‘superfoods’ you should be eating more of, according to science

Here are the top 25 healthy foods you should add to your diet , according to America’s leading public health institute.


The term “superfood” doesn’t actually mean anything , and most of the foods hiding behind such a label aren’t all that good for you. But there are dozens of real, nourishing foods that you should be eating more of right now.


Cabbage is a good source of calcium, iron, fiber, folate, and vitamins:

Cabbage and its cousin Chinese cabbage are rich in calcium, iron, fiber, folate, and Image result for cabbage cookedvitamins, and very low in calories — 22 for a cup of the regular variety served raw and just nine for a cup of the Chinese variety served raw.




Cauliflower packs in the fiber and folate:

Cauliflower is rich in fiber and folate, vitamins B6, C, K, and potassium. A cup of Image result for cauliflower cookedchopped, raw cauliflower has just 27 calories, 3 grams of fiber, and 2 grams of protein. Toss some in your next curry.




Kohlrabi is high in vitamins C, B6, and potassium:

Kohlrabi — an off-white veggie you’ve probably never heard of — is high in fiber, folate, Kohlrabi is high in vitamins C, B6, and potassium.vitamins C and B6, and potassium. A cup of it raw packs just 37 calories but a whopping 5 grams of fiber. Try it baked.





Scallions are flavorful sources of vitamins A and C:

Scallions, known for their crunchy texture and poignant flavor, are low in calories (just Image result for scallions cooked32 for a whole cup) but high in nutrients like vitamins A and C. Try chopping up a few and adding them to salads.




Brussels sprouts contain compounds also found in other leafy greens like broccoli that may help reduce the risk of certain cancers:

A member of the cabbage family, brussels sprouts contain compounds called Image result for brussels sprouts cookedglucosinolates and isothiocyanates that may help reduce the risk of certain cancers, according to a study published in the Journal of Food Science.

Brussels are also high in fiber, folate, vitamins A, C, K, and B6, iron, and potassium. A cup of them boiled has around 56 calories and packs some protein too.

A cup of pumpkin has more potassium than a banana:

The naturally deep orange hue of a pumpkin is a good indication of its richness in beta-Image result for pumpkin cookedcarotene or vitamin A, which plays a key role in preserving our vision, especially at night. Plus, they’re high in potassium (a cup of boiled, mashed pumpkin packs more than a banana), fiber, vitamins B6, C, E, and iron, and they can be baked into a yummy fall gratin.



Broccoli packs a mean folate punch:

Several studies suggest a link between crunchy veggies like broccoli and a reduced risk of certain cancers and other chronic diseases. Image result for broccoli cooked

Plus the miniature trees are high in vitamin C and folate, which is especially important for women who’d like to get pregnant one day. So try tossing a few stalks in your next stir-fry.



Zesty arugula may help improve digestion:

This spicy green is a delightful addition to a salad or pizza. Like its cousins broccoli and Image result for arugula fresh and cooked kale, arugula has many nutrients that have been linked to disease prevention and improved digestion. Plus, it’s a good source of zinc, calcium, and iron. Toss it on your next pizza.




Bell peppers provide 300% of your daily allowance of vitamin C:

A great source of vitamins A and C, bell peppers are a crunchy addition to salads and Image result for bell peppersstir-fry. A cup of raw bell pepper provides nearly 100% of your daily allowance of vitamin A and 300% of your daily allowance of vitamin C. They’re also a great source of vitamin B6.



Collard greens have your vitamins covered from A to Z, literally:

As great sources of fiber, folate, magnesium, vitamins A, B6, C, E, K, calcium, iron, Image result for collard greenpotassium, and zinc, collard greens have your nutrients covered from A to B.






A cup of kale gives you nearly 700% of your daily allowance of vitamin K:

Sure, it’s trendy now, but kale has been good for you since long before it was cool.Image result for kale

A cup of raw chopped kale gives you more than 200% of your daily allowance of vitamin A plus a whopping 684% of your allowance of vitamin K. It’s also high in vitamins C, B6, calcium, and potassium. Like broccoli, kale also contains high levels of glucosinolate plant compounds, which may be helpful in protecting against certain types of cancer.

Chives contain lots of fiber and vitamins:

Delicious on a baked potato, chives are rich in fiber, vitamins A, B6, C, and K, as well as Image result for chives on a baked potatofolate, calcium, iron, magnesium, and potassium.






Don’t dismiss lettuce:

Next time someone disparages a salad as “just lettuce,” remind them how good for you Image result for lettuceleaf lettuce is. With just five calories per cup, leaf lettuce also packs in vitamins A, B6, C, and K, as well as calcium, magnesium, fiber, iron, and potassium.




Parsley and chicory are good sources of fiber and vitamins:

Both parsley and chicory are great sources of vitamins, folate, and zinc. And they’re veryImage result for parsley on a dish low in calories — just 22 for a cup of raw parsley and seven for a cup of raw chicory greens.




Spinach may be a true power food:

Spinach contains several plant compounds, like kaempferol, which studies suggest plays Image result for spinach on a disha role in protecting against cancer and other chronic diseases. In fact, a 2011 study suggested that some of these components helped cyclists use less oxygen over the course of a ride. And a 2014 study found that another spinach compound called tyrosine helped to improve reflex speed.


Swiss chard is rich in iron and magnesium:

Rich in fiber, vitamins A, B6, C, E, K, calcium, iron, magnesium, and potassium, swiss Swiss chard is rich in iron and magnesium.chard is also low-calorie, with just seven calories per cup . Both its dark green leaves and juicy stalks are completely edible.





Watercress could help reduce your risk of diseases like diabetes:

Although often overlooked, watercress is a nutrient-dense alternative to plain old lettuce Image result for watercressthat can be eaten raw or cooked. Plus, a large review of five studies published in the European Journal of Nutrition suggested that watercress and other leafy greens were among the standout foods with the strongest links to reducing risk of type 2 diabetes.



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Is your smartphone trying to hurt you?

Repeating the same action at work endlessly can cause injury to the muscles and joints: This is known as RSI (repetitive stress injury). But what about while using your smartphone?

Sadly, incessant cell phone use has been linked to increased tension and numerous RSI, in up to 83% of users in some studies!

Image result for smartphone hurts

The first problem with smartphone use is “turtlenecking”- your head sags forward while looking at the small screen. This throws out the normal gentle forward curve of the neck, resulting in unnecessary pressure on the spine, pinching the nerves and squeezing the cushioning discs (“herniated disc”). It can lead to damaging the nearby spinal cord or large nerves. Result? Pain in your head, neck, shoulders and upper back. You may also feel nausea or dizziness.

“Texting thumb” comes from over-use of a smartphone’s tiny buttons. Your thumbs are simply not designed for rapid tapping motions. As the thumb tendons rub repeatedly against the sharp hard bone underneath, they start to swell and hurt.

“Text-claw” comes from clutching your smartphone for long hours. The small muscles in your hand tire quickly and go into spasm.

Image result for smartphone hurts

Image result for smartphone hurts

Since texting needs flexed wrists, they are under excessive constant tension and can swell up. These wrist tendons all pass through a tight hole under the wrist bones. Lacking space and under pressure, any swelling that occurs presses on the nearby nerves. The result? Pain, tingling and numbness in your fingers, carpal tunnel syndrome.

“Cell phone elbow” can come about holding the phone to your ear. The nerve under your funny bone is stretched too tight, too long.

And the iSlouch or the smartphone hunch? Caused by hours spent hunched over your smartphone, this posture affects more than your neck and shoulder muscles. Your chest cavity shrinks; you get up to 30% less oxygen. Your digestion slows as abdominal organs are crushed into less space. You even feel miserable! Your shoulder muscles become rigid, you hold your breath more, your heartbeat speeds up – unmistakable signs of a high tension state.

iGrinding is the teeth-grinding that is often seen when children get caught up in smartphone games.

If you have any of these symptoms, contact us ASAP. Physical Therapists will check your pain thoroughly to identify its cause. We use various means to relieve knots of pain. We’ll help restore good posture, pain-free joint mobility and prevent further phone-induced damage by teaching you how to use your phone right.

Other tips?

  • Limit texting time or use a computer.
  • Use an external keyboard.
  • Keep your wrists straight while playing with your phone.
  • Instead of cradling a phone between shoulder and ear and pulling muscles and bones out of line, use earpieces or head-phones.
  • Alternate the phone between both hands and ears.
  • Stretch regularly.
  • Drink lots of water, to keep your discs more efficient and durable.
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Remain positive: Win the recovery battle with the help of positive thoughts

Have you heard of or read Norman Vincent Peale’s ‘The Power of Positive Thinking’ (1952)? This self-improvement classic has inspired countless people over the years in a variety of fields. While Peale is often criticised for the religious overtones of ‘Positive Thinking’, there is no doubt that positive thoughts can influence daily living for the better.


Recovery from traumatic injury is one area where a positive attitude can make a big difference. Increasingly, physiotherapists are emphasising the mental and psychological aspects of their patients’ approach to rehabilitation in making a full recovery.

Acute and chronic back pain is but one example of where positive thinking can make a difference. As recently as October 2008, the U.K.’s Chartered Society of Physiotherapy (CSP) focused on the role of positive thoughts in long-term pain treatment and management during its ‘Back Care Awareness Week’. There are no magic bullets when it comes to the back, so it’s important to follow an integrated approach to healing that emphasizes both our thoughts and actions.

Mental barriers to physical recovery often become a self-fulfilling prophecy. A patient may be stressed or fearful of attempting certain activities, motions and skills and thus needlessly prolong her recovery.

What does this mean for long suffering patients? Hopefully, a future without addictive painkillers, unnecessary surgeries, or additional health issues. This is where family, support groups, and a responsible physiotherapists can all play vital roles. They are well-positioned to keep spirits high and encourage us during rough times.

A positive mental attitude is a prerequisite for achieving personal and professional goals. Conversely, negative thoughts are a roadblock to success and are sure to prevent you from:

  • Getting to physiotherapy appointments on time and meeting performance goals.
  • Carrying through on home exercises recommended by your physiotherapists.
  • Maintaining good post-treatment lifestyle habits (e.g. better posture and breathing habits).

During rehabilitation, it’s important to set manageable milestones and celebrate small wins as they occur. Do whatever it takes to remain hopeful, and be especially vigilant about avoiding negative people and pessimists. Keep body and mind working together.

Commencing physiotherapy treatment provides an excellent base for healing. However, staying positive and remaining hopeful throughout the recovery process is also very important. Regardless of your injury, regaining full use of an arm, leg or other body part is as much a mental exercise as it is brute physical effort.

Quick tip

Pull in your stomach muscles when you walk. This is a great, but simple way to help tighten those stomach muscles.


Running is one the best solutions to a clear mind.

~ Sasha Azevedo

Funny thought of the day

The sinking of the Titanic was a miracle for the lobsters in the kitchen.

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6 crucial ways to lower your stroke risk

A stroke can turn your world upside down. When you have a stroke, your brain is suddenly hit by an interruption in its blood supply. One could end up being crippled, a lifelong invalid or even dead.

So how can you lower your odds of being a stroke victim?

A stroke is caused by damage to an artery. The continuous pounding of blood at high pressure can do it. Or fatty deposits can cause a blood clot.

So what are the top six risk-busters for stroke?

1) Quit smoking

Just stop. No more tobacco smoke. Not your own, nor anybody else’s. Find something else that you love to do; something which you can’t do if you smoke. Chew gum. Kiss your partner. Play the harmonica. Go for a swim. Whatever it takes to stop the craving.

Call us; our therapists can help you on the path to quit. How about a massage, rather than a nicotine fix, to relieve stress?

Resultado de imagem para no smoking

2) Blood pressure control

Blood pumping against your arteries at too high a pressure is going to rupture them sooner or later. So get your blood pressure checked regularly. Especially if you have a family history or you’re overweight, stressed or diabetic.

If your blood pressure is too high, you’ve got to change to a healthy diet and/or lose weight.

You might need medications if your blood pressure remains high, or you have other risk factors. Get professional advice.

Resultado de imagem para blood pressure control

3) Dietary intake

Keeping your body fat within normal range is one of the best things you can do for your brain. Eat slowly, and no second helpings.

Reduce the daily meat and full-fat dairy products. Try baked beans, curried chickpeas, or stir-fried lentils with whole grain tortillas instead. Buy some fresh produce for your dinner.

Avoid processed foods: Too much sodium, too much sugar, trans-fats set the stage for all sorts of trouble. If it’s pre-packaged and has an “ingredients” label, it’s probably processed.

Have fatty fish like sardines, mackerel, herring or fresh tuna regularly. Switch to vegetable oils like flaxseed, safflower, sunflower and olive oil. Have a small handful of nuts as a treat.

Resultado de imagem para dietary control balance people preparing

4) Start moving

Aim to exercise for 20 minutes every day. Add some weights for strength and with stretching for flexibility. Work activity into your daily life – do some chores, walk the dog, take the stairs. And keep off that couch.

If you haven’t exercised in a while, speak with us first; we’ll get you started safely with an effective program.

Resultado de imagem para exercises

5) Diabetes management

Once you’ve come this far, you know how to eat and exercise to cut your diabetic risk. If you still can’t bring your blood sugar to within normal range, see your doctor.

6) Chronic atrial fibrillation

If you suffer from atrial fibrillation, ensure you take your medication regularly and get tested for control as well. Get professional advice!


These six steps will dramatically reduce down your chances of suffering a stroke. Speak with your doctor to get some tests done, so you know where you stand. Then call or visit us, your local physiotherapists. We’ll help you add years of enjoyment to your lifespan.


Good friends, longer life!

Yes, it’s true. The wisdom of the ages has been proved scientifically in the last century. Strong loving and long-term relationships help you live longer, healthier and happier. Since you are a whole person, mind, body and spirit, what heals one so beautifully heals all. On the other hand, living a closed life increases the risk of dementia, depression and more – too early!

Some of the prime benefits of having close relationships are:

  • Being part of a close network lowers stress and has been found to reduce the risk of heart disease, push up survival four times longer after cancer and so many more!
  • Your confidence and self-esteem improves, so your body relaxes. This means better immunity, better digestion, improved heart and blood pressure and lower blood sugar!
  • Close friends tend to produce safer and healthier lifestyle decisions.
  • A socially active network delays dementia.
  • You don’t flip your lid as much when faced with a crisis because you can rely on your friends to see you through.

To have a friend, of course, you need to be one. So be on the alert for people who are wise and mature, who can love you as you are but push you to be the best – and live a longer, happier life!


Quick tip

Don’t follow the crowd. Find an exercise routine that suits you and your lifestyle. If you love the outdoors try running rather than joining the gym where you will be shut in. You need to find something you enjoy to keep your motivation high.


A man’s health can be judged by which he takes two at a time – pills or stairs.

~ Joan Welsh

Funny thought of the day

In 1969, aliens invaded the moon.


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