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Tips on improving your health

Happy new year! We hope you've had a wonderful start to 2018.

January always seems to bring so many promises, excitement and possibility. Our health goals are often reviewed (renewed?) during this time, because we know how important good health is among other "life stuff". Yet it is among this "stuff" that we frequently de-prioratise our health.

Even with conscious effort, sometimes you need guidance and encouragement along the way. Imagine walking into a gym for the first time; you couldn't possibly know where to start or what to do or how to not get hurt! You need someone to point you in the right direction, after determining what it is you want to achieve.

Speak with us about your health goals and any ailments that may be getting in the way. We can get you moving in the right direction, so you can reach your health goals faster and safely.

Looking forward to helping you through the year!

From the team at Back Pain and Posture Clinic


Your healthiest year ever!

It's that time of year again, where the gyms go from the mild sounds of occasional weight dropped by the odd lifter and distant whirring of a solo exercise bike to the hustle and bustle of enthusiastic new gym-goers by their dozens, eager to fulfil their new year resolution.

For most people, this resolution barely lasts beyond January. Going to the gym is not the only answer to starting exercise and getting into shape.

Here are ten lifestyle changes you can make to improve your health:

  1. Eat balanced meals. These include foods from all the major food groups - proteins, carbohydrates, dairy products, vitamins, minerals and fats. These should be eaten in the correct proportions. Individual diets will vary. Don't believe everything you read in popular magazines.
  2. Exercise daily. If your work takes up so much of your day that you cannot find time to exercise, try incorporating more activity into your daily routine. For example, take a walk on your lunch break, park far from the entrance when you go to the mall, take the stairs instead of the elevator.
  3. Rest. This helps restore energy, relieve fatigue and stress. Conscriously doing "nothing" can be very beneficial.
  4. Get good sleep. Many people do not get enough sleep. As a result they wake up tired and have little energy during the day for exercise or anything else. If you can't get up later, sleep earlier.
  5. Drink more water. As simple as this sounds, drinking water can make a big difference in your overall health. Water transports food and nutrients to the cells, removes toxins from the body and replenishes fluid lost through sweat and urine.
  6. Get lots of fresh air. Activities such as gardening, walking, swimming and boating are opportunities to take advantage of fresh air and its benefits.
  7. Cut down on caffeine. This includes sodas as they contain caffeine which slows you down after the initial rush and causes other problems such as insomnia, racing heart beat, high blood pressure. When asked if you would like a drink, make it a habit and say "green tea, please". Or just "water", is even better.
  8. Quit smoking. It has been proven that smoking leads to cancer, lung disease and other debilitating conditions. It also reduces fitness.
  9. Eliminate stress. Avoid stressful situations, or find ways to deal with them differently.
  10. Tune in to yourself. You will have peace of mind and feel better.

Unless you have medical reasons to make radical changes in your lifestyle, try one or two of these ideas at a time and see what works for you. There's no point in jumping into a difficult resolution if you are likely to just quit on it. Make your small changes a regular part of your life first, before adding other changes.

Remember: Good health is simply good habits.

Contact us if you need an assessment, guidance with getting into exercise or have special needs or concerns. We can help you achieve your health goals in 2018.


Quick tip

Just two to three minutes under cool water in the shower can boost your mood. The cold may cause the brain to release feel-good hormones.


Time and health are two precious assets that we don't recognize and appreciate until they have been depleted.

~ Denis Waitley




Further reading:

  • Tips for keeping in shape

    Many people give up trying to keep in shape because the process sounds too difficult, too expensive or too time-consuming. This article gives some simple tips to help you get in shape and stay that way.

  • Motivation to exercise

    If you are not in the best physical condition or are recovering from an illness or injury, it's that much harder to put in the effort. So, how do you acquire the motivation to exercise?

  • Stop smoking

    Decades of data reveal an irrefutable fact: one in two smokers dies from tobacco use.

  • Swimming for fitness

    Are you looking for a fun, easy way to boost your metabolism, improve fitness and endurance and lose weight? Then try swimming.

  • Reducing stress naturally

    By making certain lifestyle changes, stress can be brought under control and you can begin to enjoy life again.

  • Learning to recognise and cope with the stresses in your life

    While a certain level of life stress is normal, even beneficial as a reaction to positive events, too much negative stress can trigger serious health issues.

  • Walking; simple yet effective exercise

    Whether you are an athlete in the prime of life, an elderly person or someone recuperating from an illness, walking is one form of exercise that nearly everyone can, and should, participate in.

  • When exercise results are slow

    Despite your best efforts, workout results seem negligible or non-existent. How can that be? After all the time, money and energy devoted to the cause, is that all there is?

  • Prepare for your first half-marathon

    Careful preparation is crucial to accomplishing a half marathon, especially if you are new to exercise.


We do not warrant or represent that the information in this site is free from errors or omissions or is suitable for your intended use. We recommend that you seek individual advice before acting on any information in this site. We have made every effort to ensure that the information on our website is correct at the time of publication but recommend that you exercise your own skill and care with respect to its use. If you wish to purchase our services, please do not rely solely on the information in this website.

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