Stretches and Vitamin vitals

Stretch at the desk

Stretching plays a key role in a balanced fitness program. It prevents injury, reduces muscles tension and relaxes the body, increases blood supply and nutrients to tissues, while increasing flexibility, improving posture and keeping the body agile. Here are simple stretches that anyone can do anytime, preferably twice a day.


Neck Stretch
Drop your head to the right side and then to the left bringing your ear close to your shoulder.

Shoulder Stretch
Cross the right arm horizontally over your chest, placing your left hand just above the elbow joint, pull the right arm closer towards your chest. Repeat with the left arm.

Chest Stretch
Clasp your hands behind you so that you feel a stretch in your chest muscles.

Upper Back Stretch
Clasp your hands in front of you so that you feel the stretch in your upper back.

Arms Stretch
Extend both hands straight above your head, palms together in a namaste.

Shoulder Rolls
Rotate your shoulders forward a few times and then in the reverse direction. Remember to hold each stretch for 10 to 30 seconds. Breathe normally when you hold the stretch and don’t hold your breath.


Are vitamins vital?

Are you considering taking vitamin or mineral supplements? Do you think you need them or plan to go for it anyway since they “can’t hurt”? Well, think again. Our body needs a small amount of vitamins and minerals everyday.
“Research indicates that most of the vitamins we get from the food we eat are better than those contained in tablets. However, some people may need supplements to correct deficiencies of particular vitamins or minerals. Low levels of certain vitamins may lead to a deficiency disease.”
Taking too many vitamins can also be dangerous. This is especially true of the fat-soluble vitamins A, D, E, and K, because it’s harder for the body to get rid of any excess through urine. “If you’re generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes, lean meats and fish, you don’t need dietary supplements.”
Dietary supplements can complement your regular diet, but are not food substitutes.

Who needs Dietary Supplements?
They may be appropriate if you…
Don’t eat well or consume less than 1,600 calories a day.
Are allergic to particular foods.
Are a geriatric patient unable to consume balanced diets.
Are a vegetarian and don’t substitute or complement your diet appropriately.
Are pregnant or breast-feeding.
Are a woman who experiences heavy bleeding during the menstrual period.
Are a postmenopausal woman.
Are a chain smoker or alcoholic.
Have a medical condition that affects how your body absorbs, uses or excretes nutrients, such as diarrhea, food allergy, disease of the liver, gallbladder, intestines or pancreas.
Have had surgery on your digestive tract and are not able to digest and absorb nutrients.

What to Look For
Check the label for the ingredients.
Look for expiration dates. Dietary supplements can lose potency over time, especially in hot and humid climates.
Avoid supplements that provide mega doses.
Choose those that provide about 100 percent of the daily value (DV) of all the vitamins and minerals, rather than one, for example, with 500 percent of the DV for one vitamin and 20 percent of another.