36 FEELING GREAT MONDAY, FEBRUARY 22, 2016 HERALDSUN.COM.AU

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Feeling great directoryHEALTHHEALTH

AQUATIC / Swedish Massage� 0466 23 23 43 ARC

BAYSIDE MASSAGE, Full Body,� 0415 726 616 M.A.A.

BAYSIDERELAXATION2/170Martin street, nearTAB

Brighton95969275MAA2/250CharmanRoad

Cheltenham � 95856670

CALIFORNIAN /Swe. Massage /Lomi Lomi 0466232343 ARC

CARLTON CHINESE MASSAGE63 Pelham St 7 days10am - 9pm � 9939 8867 MAA

CHINESE MASSAGE St AlbansChinese house massage. MAA.184 Biggs St � 0411 561 285

DELUXE MALE MASSAGEAll types avail. In and Out calls.� Shaun 0400 300 652 MAA

EUROPEAN CLASS 9am-7pmby appt. � 0447 447 555 MAA

GREEN TREE THERAPYMassage - � 0432 469 016 �13A Hall St, Moonee Ponds

HEALTH MASSAGE Shop 141-3 Princess St, St Albans

MAA � 0401 294 069

✭ HOLT MASSAGE ✭East � 0405 743 229 MAA

HONEY BACK RUBMalvern � 9500 9870 MAA

MAGIC THERAPYShop 2/218-224 Dorset Rd,Boronia (AEC Arcade). MAA

0410 458 851

MASSAGE THERAPY RELAX305 Queensberry St, Nth Melb.10-10 7days 9077-7620 MAA

Melb’s Leading MasseuseEnjoy best touch 7 days. MAAEastern Subs 0413 021 451

NATURAL PLUS RELAXATION5 City Place, Sunshine, 30209311-0198. MAA. 10-8pm 7d

NEW - NOW OPENRelaxation Oil Massage. 7 Days1443 Malvern Rd. GLEN IRIS� 9822 2286 MAA

ORIENTAL MASSAGE MAA621 Plenty Rd, Preston.

9471 4623 /10 am - 8 pm 7 days

PRESTON MASSAGE179 Plenty Rd. Preston.

� 9995 2918 MAA

RELAX FULL BODY MASSAGE228 Ballarat Rd, FootscrayOpen 7 days, 10 am - 8 pm.� 9318 4828 MAA

RELAX FULL BODY MASSAGE.219 Ascot Vale Rd. 10-9. MAA� 9004 1477 � 0487 097 290

Relaxation Therapy MAA375b Springvale Road, S/Vale10am - 8.30pm - 0450 629 477

Royal Garden Body CareMassage, Spa, M/F Waxing,

Luxury Aircon Studios. New VIProom with far infrared sauna.� 9460-2148. Open 7 days

29 Johnson St, Reservoirroyalgardenbodycare.com.au

Also at 140 Queen St,Melbourne � 9642-4368 MAA

SWEDISH MASSAGEIn CBD. � 0417 506 582

melbournecitymassage.com

TOTALLY HAPPYOakleigh 0459 14 66 91 MAA

TRADITIONALCHINESE MASSAGE

11 Sevenoaks Road BurwoodEast 7 days MAA � 8806 7864

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Health & FitnessAdvertise your Health & Fitness

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Herald Sun

WEEK SIXWITH STEVE MONEGHETTI

TRAINING: WEEK SIXLONG COURSEMon: 40min run/walk

(6km) Tue: Rest Wed: 2km run/walk to local

oval, 4-6 fast laps of the

oval with a lap walk/jog in

between, 2km run/walk

home Thu: Rest Fri: 30min walk (3km)

Sat: 65min run/walk (10km)

Sun: Rest

SHORT COURSEMon: 25min walk (2.5km)

Tue: RestWed: 10min run/walk (1km)

to local oval, 2-4 laps run/

fast walk with a lap walk in

between, 10min run/walk

(1km) home Thu: RestFri: 15min walk (1.5km)

Sat: 25min run/walk (3.5km)

Sun: Rest

Standing up is best at work and homeSTANDING rather

than sitting at workmight make youmore productiveand deliver a host of

health benefits and extra steps on your pedometer, but it can lead to unhealthy temptation.

Separate studies have confirmed the benefits of using standing desks but also uncovered an unwanted side effect — sitting more than normal at home.

On the plus side, using a standing desk at home increases the total daily standing time at both home and office from around five hours to 6 ½ hours, and decreased average total sitting time from 10 hours to about 8 ½, according to the British study published recently in

Medicine & Science in Sports & Exercise.

And as a result, blood sugarlevels, fats in the blood, BMI and weight circumference drop and reduce the risk of many serious diseases.

But if you use a standing desk at work and spend more time on your feet, the proportion of time spent sitting down at home increases and you need to put strategies in place to keep moving at home.

A University of Queensland study of almost 800 adults had participants replace two hours a day of sitting with either standing or walking and their movements were measured using an activity monitor.

An extra two hours a day spent standing rather than

sitting was associated with a two per cent drop in average blood sugar levels and an 11 per cent drop in fats in the blood (triglycerides).

Extra standing time also saw an increase in the level of good cholesterol, known as HDL, and an 11 per cent drop in average BMI and 7.5cm smaller average waist circumference.

“These findings provide important preliminary evidence that strategies to increase the amount of time spent standing or walking rather than sitting may benefit the heart and metabolism,” said Dr Genevieve Healy from the University of Queensland’s School of Public Health.

But Prof Stuart Biddle fromVictoria University’s Institute

of Sport, Exercise and Active Living said results from the English study found people standing more at work stood less at home.

“It’s great to sit less at work,but we shouldn’t then assume we can sit all evening,” said Prof Biddle, who helped set up national guidelines in England to reduce sitting.

To avoid the temptation ofplonking down in front of the television after spending the day on your feet, Dr Biddle advised walking or doing tasks during ad breaks and making sure you don’t sit for more than 30 minutes at a time.

Sitting has been linked toincreased risk of obesity, diabetes and other metabolic disorders, heart disease and even premature death.

WE are now only amonth out fromevent day and if

you haven’t entered then you need to race to it — and getting your entry in will provide great personal motivation. Don’t forget the fundraising page as your efforts here plus the high percentage of the entry fees combine to give the total contribution to the 2016 Royal Children’s Hospital Good Friday Appeal. It is our chance to make a difference to the children using this world-class facility.

Speaking of motivation, I joined the group last week at the Wednesday night Nike Training Run and enjoyed chatting to participants as well as getting a run done; it certainly beats training alone. They cater for runners of all abilities and provide training advice, pacers and diverse sessions like the speed session I set last week.

As your preparation progresses you should be starting to establish consistency in your training. It is this consistency that will get you across the finish line in good shape. I do not want you to focus on one particular run but want you

to complete another solid week without interruptions. In running terms that’s what a routine is — doing everything that is set with little fanfare or attention.

This week I have increased the long run to about two thirds of race distance for both courses. This keeps us on target as we are at roughly the same point through the program at week six of nine in total.

You may notice a slightvariation in my language. Instead of saying walk/run I have switched it to run/walk as we begin to transition to primarily being runners not walkers. It might only be a

two-word switchbut it is asignificantmilestone in ourjourney as youbecome morecomfortablerunning ratherthan walking. Ifyou are copingwell with trainingthen you might be

able to dispense with the walking — then you will either get the training done more quickly or be able to go further in the time set, and that is a great outcome.

● The Nike Training Runs are on Tuesday and Wednesday at 6pm and Thursday and Saturday (fortnightly) mornings at 7am and 9am in various locations. For more information visit runforthekids.com.au

Standing up at

work benefits your

health, but don’t

spend extra time

sitting down at home,

writes MICHELLEPOUNTNEY