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  • Exercise > - JM Remedial TherapyJM Remedial Therapy
    5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Exercise Exercise to stimulate the lymphatic system We all exercise every day in many different ways during our daily activities The lymphatic fluid circulates throughout the body with every movement we perform When the muscles contract and relax during activity the one way valves in the lymphatic vessels open and close to allow the fluid to move towards the heart preventing the backflow The lack of exercise or a diminished daily activity on the other side can be the cause for lymphoedema and its ongoing vicious cycle Choice of activity The most suitable activities to encourage the performance of the lymphatic system are Incidental activities such as climbing stairs at home walking the dog doing the shopping cooking Qi Gong and Tai Chi exercises vary the total tissue pressure and relax the mind causing the muscles to release the tension Hydrotherapy is a gentle non weight bearing exercise that offers a natural pressure gradient Swimming is a great alternative to land exercise as the cold water decreases the blood hydrostatic pressure and the saltwater

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/ (2016-04-30)
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  • Start an exercise program > - JM Remedial TherapyJM Remedial Therapy
    Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Start an exercise program Changes in the actual lifestyle are necessary to ensure a successful long term exercise program and weight loss It is important to prepare mentally and have a basic knowledge of the factors that maximise your results Core stability is the key concept in the starting position of movement and must be obtain before challenging individual muscles Breathing correctly is also essential to maximise the benefit of exercise and oxygen is required to be delivered in sufficient quantities to the cells to burn fat An important factor in choosing an exercise program is the muscular quality meaning strength and flexibility to perform the movement required To start your exercise program ensure that you take a minimum of 10 000 steps a day You can invest in a pedometer and monitor your progress You start modifying your lifestyle by increasing your incidental activities such as walking up the stairs instead of taking the elevator parking the car further away from the entrance of the supermarket An important part of your program is logging your daily record You can increase your weekly results by 20 by adding a short walk Your walking log may look like Week 1 Mon Tues Wed Thurs Friday Sat Sun Total Week 2 Week 3 Week 4 TIPS for weight loss Some research shows that weight lift exercise build muscle tissue for effective permanent fat loss It is muscle that burns fat It is much easier and less work to stay slim with muscle than it is to lose fat doing aerobics although aerobic exercises are

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/start-an-exercise-program/ (2016-04-30)
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  • Body Mass Index - JM Remedial TherapyJM Remedial Therapy
    Pregnancy Venous insufficiency Wearing your garment Exercise Start an exercise program Body Mass Index Waist hip ratio Target your Heart Rate How to lose weight feel fit and stay Hydrotherapy Diet Advice Emmett Technique Blog Newsletters News Flash News Flash 1 News Flash 2 News Flash 3 News Flash 4 News Flash 5 News Flash 6 News Flash 7 News Flash 8 News Flash 9 News Flash 10 News Flash 11 News Flash 12 News Flash 13 Newsflash 14 News flash 15 News Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Body Mass Index A useful and quick method of estimating the body weight classification is by measuring the Body Mass Index BMI which consists of a calculation of the weight height ratio 18 very Underweight Long term risk to health 18 20 Underweight Low risk to health 20 25 Acceptable Least risk to health 25 30 Overweight Low risk to health 30 40 Morbid Obesity High degree of risk to health Leave a Reply Cancel reply You must be

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/start-an-exercise-program/body-mass-index/ (2016-04-30)
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  • Waist-hip ratio - JM Remedial TherapyJM Remedial Therapy
    Exercise Start an exercise program Body Mass Index Waist hip ratio Target your Heart Rate How to lose weight feel fit and stay Hydrotherapy Diet Advice Emmett Technique Blog Newsletters News Flash News Flash 1 News Flash 2 News Flash 3 News Flash 4 News Flash 5 News Flash 6 News Flash 7 News Flash 8 News Flash 9 News Flash 10 News Flash 11 News Flash 12 News Flash 13 Newsflash 14 News flash 15 News Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Waist hip ratio A simple method of describing the distribution of body fat is the waist hip ratio A waist hip ratio greater than 0 9 for men and 0 8 for women are indicative of increased risk of cardiovascular disease Risk to health Low Least Moderate High Extreme Men 0 85 0 85 0 90 0 90 0 95 0 95 1 00 1 00 Women 0 75 0 75 0 80 0 80 0 85 0 85 0 90 0 90 Leave a

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/start-an-exercise-program/waist-hip-ratio/ (2016-04-30)
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  • Target your Heart Rate - JM Remedial TherapyJM Remedial Therapy
    Rate How to lose weight feel fit and stay Hydrotherapy Diet Advice Emmett Technique Blog Newsletters News Flash News Flash 1 News Flash 2 News Flash 3 News Flash 4 News Flash 5 News Flash 6 News Flash 7 News Flash 8 News Flash 9 News Flash 10 News Flash 11 News Flash 12 News Flash 13 Newsflash 14 News flash 15 News Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Target your Heart Rate How to Target your Heart Rate THR according to the Karvonen formula Count your Maximum Heart Rate MHR at 220 beats per minute Minus your age Minus your Resting Heart Rate RHR pulse Multiply by your Training Intensity TI i e 60 70 Add your RHR Your result is THR How to find your pulse Sit down for two 2 minutes and rest before taking your heart rate There are two pulse points you may use to count hour heart beats Radial pulse in the little groove on the thumb side of your wrist Carotid

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/start-an-exercise-program/target-your-heart-rate/ (2016-04-30)
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  • How to lose weight, feel fit and stay that way - JM Remedial TherapyJM Remedial Therapy
    Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts How to lose weight feel fit and stay that way In fact loosing weight is much more that a matter of will power it is a whole series of changes into one s lifestyle program and managing your time effectively is a number one priority Before you start a weight loss program check that you have answered the following questions 1 Is my weight loss goal realistic yes no 2 Do I have a long term contract with myself yes no 3 Is it my own decision or have I been pressured into it yes no 4 Has my exercise program got a time and place in my existing routine yes no 5 Do I have a strategy to kick start my goal yes no 6 Have I got a network support e g family dietitian doctor fitness instructor etc yes no Facts about Exercise and Weight Loss FALSE Exercise spot reduce fat Strength training will give women a masculine look No

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/start-an-exercise-program/how-to-lose-weight-feel-fit-and-stay-that-way/ (2016-04-30)
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  • Hydrotherapy - JM Remedial TherapyJM Remedial Therapy
    Flash 6 News Flash 7 News Flash 8 News Flash 9 News Flash 10 News Flash 11 News Flash 12 News Flash 13 Newsflash 14 News flash 15 News Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Hydrotherapy Hydrotherapy is a fun social and pleasant way to exercise in a warmed up pool The benefits of hydrotherapy range from Improving general fitness endurance and balance Decreasing stiffness and improve the range of joint movement Increasing strength maintain or restore physical function Reducing pain Hydrotherapy is particularly beneficial for fibromyalgia and arthritis because of the weightless feeling due to the boyancy It is gentle on the joints and allows for movements such as twisting and jumping which would not otherwise be attempted on land In regards to lymphoedema a heated pool is not recommended because heat has a vasodilation effect which may cause lymphoedema to worsen The ideal temperature would be about 28 degrees Aquaerobic and deep water running are terrific exercises to stimulate the blood and lymph circulation Swimming is

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/lymphatic-exercise/hydrotherapy/ (2016-04-30)
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  • Diet Advice - JM Remedial TherapyJM Remedial Therapy
    5 News Flash 6 News Flash 7 News Flash 8 News Flash 9 News Flash 10 News Flash 11 News Flash 12 News Flash 13 Newsflash 14 News flash 15 News Flash 16 Newsletter Newsletter 1 Newsletter 2 Newsletter 3 Newsletter 4 Newsletter 5 Newsletter 6 Newsletter 7 Newsletter 8 Newsletter 10 Newsletter 11 Newsletter 12 Newsletter 13 Newsletter 16 More Info Bibliography Terms Meanings Links LO Research Excerpts Diet Advice The importance of a balanced diet for an efficient lymphatic system is well documented A lack of the B vitamin group weakens the connective tissue and can cause the lymphatic vessels to rupture and leak Certain people are particularly susceptible to a vitamin B deficiency but it is rare to see an isolated case alcoholics pregnant and breast feeding women and people taking long term drugs such as anticonvulsants certain antibiotics and oral contraceptives are most at risk A lack of vitamins C and P bioflavonoid can weaken the blood vessels Food allergies as they may cause malnutrition It is worthwhile to look at food such as wheat other grains and milk as they are the most common culprit in such cases Food rich in bioflavonoids Citrus onions and garlic and most cruciferous vegetables such as broccoli cauliflower cabbage and Brussels sprouts They contain vitamin C and phytonutrients that help in making the toxins water soluble for excretion Diet fallacy Salt free diets are usually prescribed under the concept that salt causes fluid retention As it is well known now the excess protein in the tissue is the cause for high protein oedema Diuretics remove the fluid from the tissue and result in an increase in the protein concentration When interrupting a course of diuretics the kidneys need approximately one month to adjust allowing the fluid to refill the

    Original URL path: http://www.jmremedialtherapy.com.au/lymphoedema/diet-advice/ (2016-04-30)
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