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www.oakvillebeaver.com The Oakville Beaver Weekend, Saturday February 28, 2009 - 15 Exercising to avoid heartbreak at the office Just because you're stuck in the office, doesn't mean you can't be heart healthy. To close heart health month, the Sheridan Exercise Science and Health Promotion Program is encouraging Canadians to introduce simple exercises throughout the workday to help improve and maintain heart health. "In a month where stress is high, time is at a premium and dollars are tight, raising our activity levels at work is an easy and affordable way to improve our overall health and wellbeing," said Kerry Braniff, professor at Sheridan Institute of Technology and Applied Learning. "Getting to the gym is great, but not everyone can do that, so our message to people is to get active right where you are." Regular physical activity can dramatically lower an individual's risk of heart disease and stroke. It can also prevent, and help control, risk factors such as high blood pressure, high cholesterol and obesity. Physical activity may also reduce stress levels, increase energy, improve sleep, aid digestion and increase an individual's likelihood of making smart, healthy lifestyle choices. "A few easy exercises in just minutes at your desk really go a long way," said Braniff. "Take a break for your heart health in the same way you take a coffee break or get a glass of water. Introduced throughout the day, they become good habits and an important part of your daily routine." Here are a few simple exercises to do at your desk. Check with your doctor before starting any new exercise program. · Chair squat -- stand in front of your office chair with your feet shoulder-width apart. Bend your knees as though you're sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair, slowly rise to your original standing position. Try 10 to 20 repetitions, three times a day. · Plie -- take a wide stance with your toes pointing outward. Standing upright, slowly bend your knees in the direction of your toes until you can no longer see your toes. Keep knees in line with your shoelaces, trying not to let your knees fall inward. Slowly return to your starting position. Try 10 to 20 repetitions, three times a day. · Spinal Stretches -- sit or stand, keeping hips facing forward, rotate the spine so you can look behind you. Hold the pose (not your breath) for about 20 seconds, release and return. Repeat on the other side. Repeat this two to three times on each side. · Chest Stretches -- bring your hands up above your head, just in the line of sight. Arms are comfortably straight. As if you are pulling something down from the ceiling, slowly bend your elbows so they come down and back behind the side of your body. Squeeze your shoulder blades together, open your chest and hold the position for 20 seconds. Breathe out as you pull down and naturally as you hold. Repeat this stretch two to three times, several times a day. · Stop Hand -- extend one arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20 seconds. Repeat on the other arm. · Drop Hand -- extend one arm in front, palm down and grab fingers with other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20 seconds. Repeat on the other arm. · Office Walkabout -- take a walk around the office every 30 minutes. Walk to the printer, take the stairs to a meeting, walk to get water and walk outside at lunch. Adults over 18 need to be physically active for 30 to 60 minutes most days of the week, but the duration varies according to the activity. For vigorous exercise, 20 to 30 minutes is suitable. For moderate activities, 30 to 60 minutes is recommended, while lighter activities should last 60 minutes. Whatever the activity and wherever it's done, moving your body is an important component of achieving and maintaining heart health. Where there's a will... OVERWEIGHT? New investigational treatments for weight loss are now available g in clinical research studies. Call an LMC Endocrinology Centre near you to see gy y if you might be eligible to participate. 866 701-ENDO · www.lmc.ca Oakville or Toronto THE ABSOLUTE, IRON WILL TO SUCCEED. IT'S WHAT MAKES OUR KIDS SPECIAL. ErinoakKids helps kids with disabilities to be all they can be. You can help too! Go to www.erinoakkids.ca and click Donate Or call 905-491-4452 KNEE, HEEL & ARCH PAIN ARE TREATABLE! Understanding the source of your foot and knee pain could lead to permanent relief. Book a consultation today! Reduce Reuse Recycle Reg. Charity# 118901446RR0001 SALIMA KASSAM REG. 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