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It’s hard enough to keep fit or even do a workout when in chronic pain and during the winter months it can literally just go out the window. We all know that walking is one of the best things we can do even if it’s only a short walk but during the cold and wet days it sometimes makes it impossible to even do this.

With that in mind, I scoured the internet to find the simplest of workouts you could do indoors without too much effort to keep you feeling fitter and your muscles in good order.

Gentle stretching is a great way for anyone to increase their flexibility and mobility. They suggest that you stretch for at least ten minutes twice per week to stay limber. If doing floor exercises is too hard on their joints, they can perform seated stretches like side bends and knee raises on a chair or stool. 

The website Prevention has 15 deep stretches to ease everyday aches and pains, with images that are easy to understand. These simple moves can be done almost anywhere with minimal equipment. If you struggle to do an on the floor then you could try doing them on your bed.

Failing that the British Heart Foundation has some easy chair exercises. Whether you’re a wheelchair user or just spend a lot of time sitting down, the right moves will let you warm up and build strength at the same time. Gradually increase the duration and frequency as you feel more comfortable.

Don’t forget that doing household chores around the house is a great way to stay active during the winter. You can burn up to 200 calories hoovering the house if you can manage it and as many as 300 calories making the bed in the morning for 30 minutes. When I read this I realised why I needed my husband to help with the hoovering and why I felt so exhausted after making our bed !!!!! Because housework is an aerobic activity that gets the heart pumping, doing it for a few hours every day can help keep you healthy.

Yoga is becoming accepted as a great workout. It can help with mobility, relaxation and reduce aches and pains, maintain muscle strength, and improves general strength and fitness. Age Space have a link to five simple poses for older beginners to try, suggested by The Chopra Centre. The NHS also has a website an-all-ability level video class of Vinyasa yoga here.

Other forms of indoor exercises include lifting light weights and performing bodyweight exercises like squats and wall push-ups which can also improve bone health, increase mobility, and even prevent cognitive decline, but I think this is something quite hard for people in chronic pain to try and if well enough should really try it under supervision in a gym environment first.

As I always say, please please speak to your Doctor first before trying any form of new exercise even the chair workouts. If they give you the all clear to give them a go then check out the links I posted on this post.

Source: Prevention The British Heart Foundation Age Space NHS

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World Diabetes Day 14th November 2022.

World Diabetes Day was created in 1991 by IDF and the World Health Organization in response to growing concerns about the escalating health threat posed by diabetes.

It is estimated that more than 415 million adults worldwide have diabetes, and this number is expected to increase to around 642 million – or one in 10 adults – by 2040.

It is estimated that half of people with diabetes are undiagnosed.

One in two adults with diabetes is undiagnosed. Many people live with type 2 diabetes for a long period of time without being aware of their condition. By the time of diagnosis, diabetes complications may already be present. Up to 70% of type 2 diabetes cases can be prevented or delayed by adopting healthier lifestyles, which is the equivalent of up to 160 million new cases by 2040.

Will you help us #RewriteTheStory?

Being diagnosed early is so important for all types of diabetes. It can save lives, prevent a medical emergencies, and reduce the risk of life-changing complications later. That’s why we want to make sure everyone knows the signs to look out for – and knows their risk of developing type 2

But they need your help. 

Someone is diagnosed with diabetes every two minutes. Together, we have the power to #RewriteTheStory for everyone who will be diagnosed in the future – it could even be the story of someone you love. 

Find out more about World Diabetes Day here.

Share the 4Ts of type 1 diabetes

If type 1 diabetes is left undiagnosed, it can make you really ill, really quickly. Knowing the signs could avoid a medical emergency and save lives. Find out more about our 4Ts campaign and help us spread the word of common symptoms of type 1 diabetes.

Paint your nails to raise awareness

Take on our #NailingDiabetes challenge and paint your nails blue on 14 November to raise awareness – and show others living with diabetes they’re not alone. Find out more about how you can get involved, and where to find your blue nail varnish!

Know your risk of type 2 diabetes

Together with Tesco, we want to inspire as many people as possible to find out their risk of developing type 2 diabetes. Will you help us spread the word and encourage your loved ones to find out their risk? It could help change a life.

For lots more details on Diabetes and World Diabetes Day head down to the Diabetes Org website here

Source : Diabetes Org

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Alexis Ucko and Quentin Perraudeau have been on a mission since 2014: to develop simple and innovative solutions to free as many people as possible from back pain and the daily frustrations that go with it. It’s quite a challenge given that 80% of the world’s population are affected by back pain at some point in their lives. In the UK musculoskeletal disorders account for 30% of all work-related ill health according to HSE. In just eight years, more than 300,000 users have adopted PERCKO products. Their next challenge? To help more than one million people by 2025. The UK is firmly set in their sights as a source for this growth.

The origins story of this French wearable tech start-up

Both engineers by background, Alexis Ucko and Quentin Perraudeau met during their master’s year at ESSEC Business School in France. Alexis’s father, a dentist, suffered from back pain due to being bent over his patients every day. They began brainstorming solutions to help him and soon realised that existing products were unsatisfactory. They were often too complex, limited movement, or in the case of the lumbar belt, offered only short-term relief and atrophied back muscles. None addressed the anatomical mechanical problems that caused the pain in the first place.

Co-founders Alexis Ucko and Quentin Perraudeau

With this in mind, they worked with a team of biomechanics experts, physiotherapists and osteopaths to develop their first product: the Lyne UP. A discreet ‘smart’ vest. This R&D work was made possible thanks to a hugely successful Kickstarter fundraising campaign in 2015. The €30,000 required for the project was acquired in less than seven hours and more than €385,000 was raised overall, almost thirteen times the initial objective.

Equipped with a patented system of elasticated tensors, the Lyne UP vest uses the principle of self-correction to naturally encourage the wearer to engage their posture. All while allowing full range of movement and strengthening the back muscles for long-term relief in the process. Co-founder Quentin Perraudeau explains: “we wanted to create a product accessible to all. One which doesn’t require any connection to an app or the need to recharge a battery. The entire PERCKO mechanism is based on our patented system of tensors placed on the shoulders, chest and along the spine”.

PERCKO worked with a French specialist in innovative fabrics and wearable tech to test different materials, laser cutting, lamination, laminating, and ultrasonic welding… In 2016, the first year Lyne UP was advertised, more than 10,000 of the PERCKO vests were sold.

Six years later, the Lyne range was certified as a medical device and has expanded to include a model for the home, the Lyne HOME, as well as a model adapted to sports, the Lyne FIT. After numerous requests by companies wishing to equip their personnel, PERCKO now offers two devices specifically designed for professionals: the Lyne PRO, a waistcoat for workers in the logistics, construction, and transport sectors; and the MEDI Lyne, a model dedicated to nursing staff, developed in collaboration with a dozen establishments and hospitals. Over 2,000 companies use PERCKO products today, including French rail operator SNCF.

“Companies are a major area of development because back pain is one of the main causes of sick leave” says Quentin Perraudeau.

An eye on the future

At the end of September, PERCKO entered the world of bedding in France, launching its first ever mattress and ergonomic pillow designed alongside health professionals to relieve back pain. Extensively tested in laboratories and put through their paces at every step of R&D, PERCKO is currently looking at their commercialisation in the UK.

Source: Perckhttps://percko.com/gbp/o