+ HEALTH CARE +
	Feel Good, Keep Moving Well here we are in 2004 with Christmas long forgotten and all those mince pies and sausage rolls eaten. I expect a lot of us will be eager to start the diet and lose the pounds gained by over-indulgence of food and alcohol.  We not only need to watch the food intake but we need to increase our exercise. There are many benefits that can be gained by keeping fit:- • Stronger muscles • Stronger bones • Good flexibility • More efficient heart and lungs • More stamina • Improved posture and shape • Improved self confidence • Relieves stress and tension An excellent way to achieve these benefits is to go for a brisk walk daily.  Start gradually increasing the time until you can walk briskly for up to 30 minutes each day.  You need to walk with a purpose, do not stroll as this does not have the same effect. You need to feel a warm glow and you should be breathing a little quicker than normal (but you should still be able to hold a conversation). Walking is a great way to stay healthy and helps you to be active.  Why not go with friends, try to make it a special time.  Walk instead of taking the car. • When you feel comfortable with walking why not try a new activity such as swimming, dancing or cycling.  Maybe you could join a local club.  We have some in the area. You will be amazed how quickly those extra pounds disappear. Why not try some easy exercises at home but remember:- • All exercise should be smooth and controlled • Take each movement as far as it is comfortable • You should not feel any pain or discomfort • Breathing should be free and easy • Check posture • Keep the back straight • Tummy tight • Shoulders back • The ears should be over the shoulders • Feet firmly on the floor 1.  Warm the muscles and joints • Sit in a chair and check your posture • Rub all joints gently but firmly • Start with the wrists, elbows, shoulders, ribs, hips, lower back and knees • This exercise should leave you feeling comfortable with a warm glow 2.  Shoulder mobility • Sit in chair, check posture • Raise and lower shoulders six times • Take shoulders up, forward, back and down in a rotary movement, repeat six times 3.  Neck mobility • Sit in a chair, check your posture • With your shoulders facing forward, turn your head to look to the left, back to the centre and then to the right • Drop your ear towards the left shoulder and return to the centre, drop your ear to the right shoulder and return to the centre • Look down towards the floor and return head to the centre • Repeat six times 4.  Spine mobility • Sit in a chair, check your posture • Place hands on shoulders • Keep your bottom firmly on the chair, turn your whole upper body to the left, return to the centre and then turn your upper body to the right and return to the centre • Repeat six times 5.  Wrist mobility • Sit in the chair, check posture • Circle the wrists inwards and then outwards • Touch the thumb with each finger in turn • Circle each finger individually • Repeat these movements to both wrists and hands as often as is comfortable 6.  Ankle mobility • Sit in a chair, check your posture • Extend your leg and circle ankle first to the left and then the right • Repeat with the other ankle 7.  Knee mobility • Sit in a chair, check posture • Gently extend your leg as far as is comfortable and return it down • Repeat this exercise with the other leg • Repeat six times These simple exercises can be done as often as you like as long as you feel no discomfort.  Try them when you are watching TV. You will soon find you will get a lot of benefit and help to shed those extra pounds. Exercise also releases endorphins in the brain (called happy hormones) and you will find in a short time you feel better and are more able to cope with the winter blues. More simple exercises for strength next time; let me know how you get on. Roberta Waller