What should you remember? Never forget to exercise! – It will be much easier to take care of your muscles, joints, and spine if you are active. Also, physical activity will help you keep fit and trim. Remember: obesity may overload your musculoskeletal system. Find at least half an hour each day to exercise. You don’t have to […]

What should you remember?

Never forget to exercise! – It will be much easier to take care of your muscles, joints, and spine if you are active. Also, physical activity will help you keep fit and trim. Remember: obesity may overload your musculoskeletal system. Find at least half an hour each day to exercise. No need to become a professional athlete; all its takes is a faster walk, Nordic walking, a trip to the local swimming pool for a few lengths, or a bicycle ride. If you prefer exercising at home, take advantage of the exercise sets we designed.

Observe a correct diet and take care of your body mass! – Your meals should be diverse. Omega-3 fatty acids are a must; you will find them in oily saltwater fish, such as salmon, tuna, mackerel, and herring, and in vegetable oils, such as olive, linseed, or rapeseed oil. Omega-3 fatty acids help cure arthritis, and relieve pain, swelling, and morning stiffness associated with rheumatic disorders. Facilitating calcium absorption, they are invaluable in the prevention and treatment of osteoporosis. Remember: vitamin and mineral deficiencies – vitamins A, C, D and  E and selenium in particular – may cause muscular and joint pain as well as inflammation. This is why you should make the following fruit and vegetables part of your diet: carrots, red paprika, apricots, spinach, and egg yolk – they are all rich in vitamin A. Fish, meat, eggs and dairy products are all vitamin D and E sources. Bran, cereal germs, cereal products, and saltwater fish are excellent sources of selenium. Given its importance to the immunomodulatory system, selenium is valuable as an auxiliary agent in treating a number of inflammatory diseases, such as rheumatic arthritis.

Always assume the correct position! – Try keeping your back straight, your abdominal muscles tucked in, and your buttocks taut.

Lift heavy objects right! – Remember: when lifting a heavy object, squat, grip the object with both hands, and flex your abdominal muscles when rising. You will go easy on your spine.

When carrying shopping, distribute the load evenly! – When burdened with heavy bags, try distributing the load evenly between both arms. You will avoid excess load to one side of your body.

Adjust the height of your furniture and appliances to a proper operating height! – Make sure that your objects of daily use (chair, ironing board, desk, monitor, etc.) are all arranged at an appropriate height. You will go easy on your cervical spine. It will be easier to assume the correct body position.

Take breaks at work! – If you have a job where you spend most of your time in a sitting position, take brief 5-minute breaks every hour and exercise a little; see Exercise Sets.

Get a good-quality mattress! – Remember: the mattress should be replaced no less frequently than every 7 years. It should not be too soft or too hard. A telltale noise when you turn from one side to the other means that it has developed a dent in its central location, the cover is damaged or disintegrating, or springs are deformed. It’s time for a new mattress.

Link to Exercise Sets

http://moilec.pl/zestawy-cwiczen/