WALKING TO IMPROVE YOUR HEALTH AND BACK PAIN …

Walking for Life encourages people to get active by arranging health walks up and down the country for all levels of fitness.Walking will improve stamina, help keep weight gain at bay and reduce your risk of major diseases. 20 minutes of walking can burn up 100 calories.

It is also beneficial for SAD sufferers who feel low and lathargic due to the lack of sunlight in the winter months.

Walking for life was set up in 2000 and now has over 600 local schemes with 66,000 regular walkers nationwide. To find the health walk schemes closest to you, just enter your postcode or place name in the search box on the site or see what’s on offer in your part of the country by clicking on your local region on the map.

You’ll then find all the information you need to either join the group for one of their regular walks or contact your local scheme coordinator to find out more.

Walk4Life is another great site with lots of information. The Walk4Life website is 6 years old and although not the prettiest of sites they think it is still a really useful tool to use to plan a walk .

Funding for the website from the Department of Health ended 4 years ago. Since then Walk Unlimited have been self-financing the project; sadly, they can’t afford to do this forever. In addition to hosting and maintaining the site they pay Ordnance Survey for every map view. With over 50,000 visits a month the running costs are high.

They have introduced a subscription fee of £5.00 for 12 months. The £5 a year gives you unlimited access to all Ordnance Survey maps at the very useful zoom levels of 25K and 50K. Using these base maps you can create and save your own walks by plotting the line of the route.  

You can view 1000’s of other walk routes on OS maps created by other members of the site and you can also log and track your walking activity or create your own walking group with its own administration area and create walking challenges.

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MONTHLY BACK PAIN TIPS FROM BACK PAIN BLOG UK.COM …JULY

This month’s back pain tips include –

Start walking. Walking is one of the best exercises you can do to help to relieve back pain. A recent study found that a group of low back pain patients who did 3 hours brisk walking per week had considerably less pain and distress than a group who were given specific low back exercises.

Walking helps exercise many the muscles in the Musco skeletal system, which in turn help provide support to the spine. I can honestly say that my endorphins always kick in if I manage to get out for a walk.

If you drive, do pay attention to how you get in and out of the car. Sit down facing the door and swing both legs into the car together. Getting out is the reverse. It may look cumbersome but many a bad back is triggered by getting in or out of the car the wrong way. Ensure if you are driving any distance that you take regular breaks and have a walk around.

 

2019 NEW YEAR’S RESOLUTION TO WALK MORE FOR BETTER HEALTH…

Walking for health encourages people to get active by arranging health walks up and down the Country for all levels of fitness.

Walking will improve stamina, help keep weight gain at bay and reduce your risk of major diseases. 20 minutes of walking can burn up 100 calories.

It is also beneficial for SAD sufferers who feel low and lathargic due to the lack of sunlight in the winter months. At this time of year one in eight of us can suffer from winter blues and one in 50 of us suffer from SAD through lack of sunlight.

Its the sunlight that tells your brain to produce serotonin, which is needed to boost our mood and energy. Lack of it as autumn turns to winter causes an increase in the production of melatonin (which makes us sleepy) and a reduction in serotonin is what can cause depression.

One of the most obvious ways to treat SAD is to get outside in the daylight for at least 20 minutes a day but you can also invest in a light box. Light therapy is the most effective way of decreasing the symptoms. Also it is believed that eating foods rich in an amino acid called tryptophan increases the amount of serotonin in the brain.

Also they say that Australian research found that taking vitamin D supplements for only five days in late winter improved the mood of people with SAD. It can also prevent osteoporosis, support immunity and regulate weight. Of course the best way to get Vitamin D is through the effects of sunlight on bare skin. Amazingly they say that Vitamin D lasts for 60 days in the body so if you’ve been away for your annual

Walking for life was set up in 2000 and now has over 600 local schemes with 66,000 regular walkers nationwide.

For more details of walks in your area go to the Walking for Health website.

SIT & SIGH BATH CUSHION FOR TOTAL COMFORT…

I was given the opportunity to review an amazing product for anyone with back pain/ fibromyalgia and other chronic pain conditions. Sit & Sigh BATH is the perfect cushion for anyone who has difficulty enjoying a bath in comfort.

We all know that a warm bath can help relieve aches and pains but being comfortable in your bath when you have pain from your back, fibromyalgia or other related conditions means this does not always happen.

I couldn’t wait to give this cushion a try as I really miss my long bath soaks, which I stopped having due to the discomfort I was in while trying to relax in the bath. I’m sure I am not alone and that many other back pain and fibromyalgia sufferers find it hard to enjoy a long soak in the bath as the base is so hard and the curve of the bath means you cannot lie down in comfort. I bought a lovely neck cushion but I still had low back and hip pain which meant a long soak was a short one and so a shower was the only option for me.

What an amazing difference this Sit & Sigh BATH cushion made to my bath time. Without the cushion, I would feel pressure on my tailbone and spine but because this cushion has a patented cutout which supports the pelvis without direct contact to the tailbone, it gave me complete relief without any pain whatsoever.

Finally, I can enjoy a long hot bath in comfort with this cushion, which is nothing like the more typical neck or head-rest cushions you see. I must admit I had never tried a full bath cushion before – only the neck ones – as I didn’t even realise these were available.

If you have other people using the bath after you, this cushion is easy to pop away and re-inflate when you next want to use it, but I would not be in the least bit surprised if everyone in the family would also want to enjoy the comfort of the cushion.

It has 6 suction cups that keep the Sit & Sigh BATH securely in place. It has the cutout to support the pelvis, it has a rear-facing wedge to reduce sliding forward and extra thick base and backrest which provides the comfort and a safer alternative to a hard bath surface. I also found it easier to get out of the bath with this cushion as it gave me that extra bit of height and support to get out.

As far as I am concerned, I would give it ten stars out of ten and could not recommend it enough. Bathing will be so much nicer for me now.

Sit & Sigh say, “It’s ideal for anyone with tailbone pain who can’t sit comfortably in the bath. Great for pressure relief or for a more relaxing bath experience during pregnancy, and Sit & Sigh BATH isn’t just great for those with pain, it’s also perfect for anyone wanting a more luxurious, comfortable bathing experience.”

 

 

 

ON YOUR FEET BRITAIN, 27th APRIL 2018…

Did you know that British people sit for 8.9 hours each day (on average)? Get Britain Standing is a dynamic campaign to increase awareness and education of the dangers of sedentary working and prolonged sitting time. Regular minor movement whilst at work is essential for us to:

  • keep our bodies healthy
  • prevent illness & relieve stress
  • liberate us & make us more productive

Active Working and standing desk workstations deliver a compelling solution, enabling us to mix up sitting with intermittent periods of standing. More of some of these later in the post.

In recent years a variety of major international research has produced compelling evidence that sitting for more than 4 hours each day leads to:

  • Enzymes responsible for burning harmful blood fats shutting down
  • Reduced calorie burning (Metabolic rate)
  • Disrupted blood sugar levels
  • Increased insulin and blood pressure levels
  • Leg muscles switch off

Irrespective of your level of physical activity, the result leads to increased risks of Heart disease, Diabetes, Obesity, Cancer, Backache, Dementia, Depression, and Muscle degeneration.

Get Britain Standing are holding an On Your Feet Britain Day on Friday 27th April 2018. Take part in their national day when workers across Britain unite together and participate in a variety of fun and simple activities to #SitLess and #MoveMore at work. It’s FREE to sign up, simply register here
The On Your Feet Britain Challenge dares you to take James Brown at his word and convert ‘sitting time’ to ‘standing time’. Follow some simple changes – Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it. Stand during phone calls, stand and take a break from your computer every 30 minutes, use the stairs, have standing or walking meetings, walk to your colleague’s desk instead of phoning or emailing them, stand at the back of the room during presentations.
So Friday 27th April 2018 is your chance to get the ball rolling and encourage your employees to take a stand. Team up with colleagues and see how much “sitting time” you can reduce on the day. Check out their challenge page for fun and easy ideas to take part. Why not take on a team challenge? Join-up with your co-workers and work together and compete with other teams within your organisation[More info].   There are a number of companies who make different types of stand-up desks or you could make your own.
Mike Dilke the owner of Relaxback UK and radio presenter on UK Health Radio is the founder of a unique backapp chair ( and desks) specifically designed to help people who suffer from back pain. The Back App will ensure an excellent posture and provide a workout for the core muscles that support your back.It does this by allowing you to sit with an open hip angle and constantly makes you balance as you sit keeping you alert and providing a low level workout.  You only have to hear some of the testimonials from people who have bought some of Relaxback UK’s products to hear the difference they have made to people’s lives.