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Sense Self-Service Your very own personal health check

www.sensemassage.co.uk

DISCLAIMER: Sense Massage Therapy Ltd uses its best efforts to ensure the accuracy and reliability of information on this document at the time of distribution. However, no guarantees are made that the information contained on this document is accurate, complete and current at any given time. This document is intended to assist customers of Sense Massage Therapy and is not intended in any way to replace the advice of your doctor. Nothing in this document is intended to constitute advice to you. Specific advice should be sought in specific situations from a properly

qualified health worker.

Exercise and Movement

Exercise Categories

It’s common knowledge that exercise is good for us. And if you need to increase the amount of exercise you do, there has never been a better time. The Rio Olympics are inspiring and you may have seen a sport that you would like to try. However, repetitive movements and over training can cause problems. Think about the following different kinds of exercise and ask yourself do you train adequately or excessively in any of the following areas. Are there certain areas of exercise that you might be neglecting?

Cardio exercise – Any exercise that raises your heart rate such as running, biking, swimming.

Strength training – Using resistance for muscular contraction to build strength such as weight training, resistance bands or lifting shopping bags.

Flexibility Training – The range of motion of your joints and the ability of your joints to move freely. This also refers to the mobility of your muscles. Stretching, Yoga and Pilates can all improve your flexibility.

High Intensity Interval Training – Alternating from very high-intensity exercise intervals to low intensity intervals. Can be applied to running, biking, circuit training. Eg. Sprinting then walking.

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As we age cross training will help to balance out

repeated movements and help to reduce the risk of

injury.

Repetitive movements can sometimes cause repetitive

strain injuries. If the activity can’t be reduced

introducing different strength training my help to

improve strength to the weak area. Always seek professional advice for a

care plan if you are injured.

As we age our flexibility declines increasing our risk

of injury. Doing regular flexibility training can help

keep our bodies mobile, and reduce muscular tension.

If you are new to HIIT, introduce it slowly into your

routine as it can cause injury. Reports show it is beneficial for fat burning,

reducing blood pressure and has been shown to lower

glucose levels.




Nutrition and Diet

Food Categories

Looking now at food groups, are you eating more in one food group than another? Can you introduce some new habits to help improve your diet? Do you know how much of these food groups you need for your activity level?

Carbohydrates – Briefly carbohydrates are either ‘simple forms’ of sugars such as chocolate bars and biscuits or ‘complex forms’ such as starches found in potatoes and bread. The body breaks down most sugars and starches into glucose for energy.

Protein – Found in food such as meat, milk, eggs, and beans, made up of joined amino acids and is essential for normal cell structure and used for building muscle tissue and repairing damaged tissues. The amount of protein required will be partly factored on, physical activity level, body weight and composition, as well as the presence of illness amongst other things. If you are active, you may need considerably higher levels of protein.

Fats – are an essential part of our diet and nutrition. They come in the form of saturated fats, unsaturated fats, Omega 3 fatty acids and trans fats. Getting into the habit of checking food labels for what type of fat and how much fat is in your food with help you determine if you need to reduce or increase certain types of fats.

Vitamins and Minerals – Include A,B,C,D,E and K vitamins, they regulate chemical reactions in the body. Minerals regulate body processes for example iron in red blood cells. Various different types of foods will contain vitamins and minerals.

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The amount of carbohydrates you need

will be determined by your activity levels.

56 grams per day for the average sedentary man

and 46 grams per day for the average sedentary

woman.

Having a well-balanced diet with plenty of fruit and

vegetables will go a long way to ensuring you are

getting your recommended daily requirements of

vitamins and minerals.

The general consensus is that we should reduce

saturated and trans fats and consume unsaturated and Omega 3 fatty acids.




Nutrition and Diet

Hydration

Every cell and organ in your body depends on water to survive. Keeping yourself hydrated is important for the body to regulate temperature, to carry nutrients to and from cells. Water is used to remove waste and to lubricate joints. Water makes up 50 to 60% of your body weight. When we sweat, urinate and breathe we lose water. When it’s hot or if we vomit or have diarrhoea water loss is greater. Are you drinking enough water?

Fluids – Our fluid intake comes in many forms from water to tea, coffee, fruit juices, vegetable juices and milk to name just a few. Tips for staying hydrated can be keeping a water bottle with you at work or throughout the day. Or have a drink of water every hour.

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Signs of dehydration can

be dry skin, dark coloured urine, dry mouth,

confusion and lack of concentration.




Supports and Aids

Devices and Outside Support

In this section we look at outside assistance or practical aids that can be helpful for active individuals or for the sedentary. The following list is not finite and there are many other type of supports and aids that may come to mind to help you.

Massage Balls and foam rollers – Used to ease pain in muscles and release myofascial tightness. Beneficial if you are unable to visit a personal masseuse or need additional treatment in-between appointments.

Do you need to self-massage? Do you have any areas of pain or discomfort?

Kinesiology Tape, Bands, ice and heat – Kinesiology tape is used after injury to support joints and muscles. Resistance bands are used for resistance training generally after injury to increase strength in a weak areas. Ice can be used to reduce inflammation and swelling and also as an analgesic after injury. Heat can be used for pain relief and can help to relax tight muscles.

Would any of the above aids be useful to you such as, a wheat bag or an ice wrap?

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Follow RICE as soon as possible after injury

• Rest • Ice • Compression • Elevation

Seek professional health care advice for the

correct application of kinesiology tape.




Physiotherapy and Massage

Physiotherapy and Massage – Professionals that help improve someone's well-being and body condition. Manual therapy is a technique where hands are used to manipulate, mobilize and massage body tissues. Do you currently have any Physiotherapy or Massage treatments?

Clothes and Shoes – There have been great advances in the technology of footwear and clothes to make exercise and movement easier. For example, compression tights, wicking clothes to regulate body temperature, lightweight and breathable garments to promote additional comfort. Warm and water resistance clothes for winter conditions. Orthotics for trainers.

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There are numerous benefits of massage and some include, relaxation

of muscles, increases blood circulation and lymph flow, helps to

relieve muscle tension and can induce a more

relaxed state of mind thereby reducing stress.

Is your wardrobe equipped with the

necessary garments for all your activities?

Do your shoes support your feet and do you have the correct foot

wear for the exercises you do?




Fitness Professionals & Wearable Devices

Personal Trainers and Monitoring Devices

Qualified persons can help motivate clients by setting goals, providing feedback and measuring their client’s strengths and weaknesses with fitness assessments. There is now a wide selection of wearable monitoring devices with connections to the web equipped with sensors to track health and fitness. These range from smartwatches to heart rate monitors that observe various body functions in real time.

Would you benefit from a PT trainer or monitoring device?

Lifestyle Choices

Many of us partake in some bad lifestyle habits. Smoking, drinking, consuming excess junk food, inactivity, allowing your skin to burn, allowing stress levels to increase without taking action, skipping meals are but a few.

Being honest with yourself, what bad lifestyle habits do you think you have?

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Do you know how long it takes your skin to burn? If

you burn after ten minutes a SPF factor of 30 will

protect your skin for 300 minutes or 5 hours.

An increased heart rate could be a sign that you

are sick or low in iron. Monitoring your own

heart rate can help you track your fitness.





Sense Self-Service

We hope you find this self-service check helpful and it helps you

to identify one or more ways to live a long and healthy life.

Sense Massage Therapy has been providing massage to

companies across the UK since 2000.

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