Health Tips

Evening Stretches

Stretching keeps the muscles flexible and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight.

Here are some simple stretches you can do each evening to improve sleep and aide recovery from the days work.

Remember stretches shouldn't hurt they should just feel slightly uncomfortable, so if its hurting adjust your stretch.

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Morning Joint Rotation Set

Here is a little routine I use of a morning, when I get out of bed, to waken up the joints. Remember nice and steady, it;s not a race!

Some more Static Stretches

Here are a few more stretches you can use to create your own routine. Just remember, stretches shouldn't hurt they should just feel slightly uncomfortable, so if its hurting adjust your stretch.

Importance of Hydration

Hydration is crucial for our health because fluid in the body makes up to 60% of our body weight and is involved in many bodily functions. Here's why staying hydrated is important:

Essential for bodily functions: Water is needed for every cell, tissue and organ. It helps regulate body temperature, lubricate joints, transport nutrients, and remove waste products.

Physical performance: Proper hydration ensures your body functions optimally during exercise.

Brainpower and mood: Studies have shown that dehydration can negatively affect cognitive function, memory, and mood.

Aids digestion: Water is essential for breaking down food and keeping things moving smoothly in your digestive system. Dehydration can lead to constipation and other digestive issues.

How much water do you need?

The amount of water you need can vary depending on factors like weight, activity level, and climate. However, a simple equation of

60% x your bodyweight = Y

Y divided by days in month 30 = answer

(60% x 100kg = 60kg/ltrs - 60 divided by 30 days in month = 2ltrs a day)

You can also get fluids from fruits, vegetables, and other beverages, but water is the best choice for overall hydration.