Fitness Strategies

Lesson 3: Weight and Eat.

Upper Body Problems.

Walking and jogging/running is excellent exercise for your lower half. It is good for your heart and lungs, for your blood pressure, coordination and balance. Unfortunately, it doesn't do a lot for your upper half.

The easiest way to improve the strength and flexibility of your upper body is to exercise it. Lifting weights is easy and very effective, but first, let's look at problems of the upper body.

Headaches.

Headaches are sometimes caused by illness. If you have the flu or a cold, you will probably have a headache. Exercise won't help this. You need to wait until you recover.

Headaches can be caused by worry and tension. Exercise can help here. Try the following.

Stand up straight. Now, let your head fall forward until you feel a pull at the back of your neck. Gently tuck in your chin so the pull is stronger. Roll your head slowly to the right and then up and over in an anti-clockwise direction, letting your chin come up as you do so. Repeat this five times, and then do it in a clockwise direction.

Weight lifting will also help this problem.

Headaches can be caused by problems with your eyes. This needs a doctor's attention.

Loud, sustained noise can cause headaches. Rest in a quiet place will help, and so might a brisk walk in the fresh air.

Stiff Neck.

A stiff, painful neck is typically hard to bend. It might make cracking noises when you move your head. Turning to look over your shoulder might give pain down one side, or even in an arm or hip.

A stiff neck can be caused by illness, or by arthritis. If so, see a doctor.

A stiff neck can be caused by working too long at a computer or kitchen bench, or by simple lack of use. Try the exercise suggested for headaches. Every day, make it your business to put your neck through its range of movement. Look down, tucking in your chin. Look up, lifting your chin to the sky. Try to get each ear down towards your shoulder. When you feel the pull in the muscle, hold that position for a few seconds and then gently try to increase it. Try turning your head to look over your right shoulder, and then your left.

Painful shoulders.

Painful shoulders can be caused by arthritis. If so, see a doctor.

Too much typing or gardening or any other limited-movement activity can make your shoulders hurt like a toothache. The pain radiates right down your back and arms, and can cause reflected pain in your hips and legs.

A wheat bag warmed in the microwave oven can help in acute cases, but exercise is a better long term treatment. First, never spend too long at one activity without stopping for a stretch. Put your arms through their full range of movement every day.

Fold your arms behind you, pulling your shoulders down and back.

Clasp your hands behind your waist and then bend forward, lifting your hands up and back.

Bring your hands (arms straight) up to clasp them above your head. Stretch up and back.

Raise your right arm and push it against your head. Now lean slowly to the left, stretching your shoulder joint. Repeat with the other side.

Clasp your hands at chest height and press them hard against one another.

Try some gentle pushups. Never jerk or strain your muscles, and if you can't raise your whole upper half, try resting your forearms on the floor and press your chest upwards.

Bend your arms at right angles with your elbows at your sides. Slide your elbows back as far as you can.

Middle or Lower Back Pain.

This is an ache or sharp pain in the middle or lower spine. If you suffer from this, have it checked to make sure it isn't physical damage such as a crushed vertebra.

If you get the all clear, try the stretches recommended for shoulder pain. Adjust your chair (try a "kneeling chair").

Lie on your tummy on the floor. Slowly lift your left leg and hold it for a few seconds. Now lift your right leg. If this hurts, don't persist. If not, this is a good exercise for strengthening the lower back.

Sore Patches in Arms.

Sore spots in arms are often the result of too much of one activity (such as typing) and not enough of others. Lifting weights will help, and so will the stretches for shoulders.

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