The Star: June 28, 2018

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4 PHysical HealtH As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This can affect the range of movement around your joints, which may lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause muscles and joints to tighten up. One of the key reasons that muscles lose their natural suppleness and flexibility and can become prone to tears, aches, and pains is being inactive. If the situation is not remedied in time, loss of flexibility could lead to permanent changes in posture and normal muscle function. It is therefore imperative to maintain muscle flexibility as an important component of overall fitness. So, what exactly is flexibility? Flexibility can be termed as the ability of your joints and body parts to execute their full range of motion. Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc. Being flexible allows your muscles to remain mobile. But, like most things, flexibility decreases with age and it is very important to include flexibility exercises in your daily workout regimen. The Benefits of Flexibility There are a number of ways to test your flexibility. One of the most common ways, according to fitness experts, is to check if you can touch your toes while standing up with both legs straight. (You could check out various fitness sites available online for a more exact test.) If you find that you feel stiff, lacking in flexibility, suffering from bad posture or would like to increase your flexibility to improve your normal exercise routine, flexibility training is a must. Aerobic exercises and weight training include rapid and jerky movements, which can lead to joint and muscle fatigue. On the other hand, stretching exercises, yoga, and Pilates consist of gradual movements that can help to achieve greater flexibility. Other Benefits Being flexible helps to reduce soreness of muscles and improve posture. Stretching for slow gradual movements and holding each position for up to 30 seconds (without pain) helps reduce muscle soreness after exercise. Stretching also improves muscular balance and posture by realigning tissue and thereby reducing the effort it takes to maintain good posture throughout the day. This helps decrease the risk of injury and improve physical performance. Flexible joints require less energy to move through a greater range of motion. This decreases your overall risk of injury and increases physical performance as well. Stretching works towards decreasing resistance in muscle tissue during any activity which helps increase blood and nutrients to your tissues. By tHE ImPoRtANCE of Flexibility Our pre-paid scheme provides peace of mind in knowing that your funeral details are in good hands. The Lamb & Hayward Funeral Trustee Ltd is a secure scheme managed by separate Trustees. For more information call 0800 99 22 00 or to request a free information pack stretching, you increase the temperature of your tissues and this increases the transportation of nutrients and your overall circulation. which in turn increases your range of motion and reduces degeneration of your joints. Stretching helps relax muscles. The more flexible your pelvic muscles, hamstrings, hip flexors, and quadriceps are, the less stress to your lower back. In addition to decreasing soreness and fatigue of your muscles, stretching also helps relax both the mind and body during any activity or exercise. Ways to Improve Your Flexibility So, what are some different ways to stay flexible? The best way to maintain flexibility is to stretch regularly. Whatever your age, you must incorporate stretching at least once a day. Even if it is not part of an exercise regimen, there are several simple stretching exercises that you can do at your desk or even in front of the TV. If time is short, focus on stretches that work the larger muscle groups such as shoulders, hamstrings, hips and lower back, and the calf muscles. It is these areas that are prone to stiffness and soreness as we grow older. But remember to always be careful to not overdo it. Flexibility exercises should also be incorporated into your normal exercise program, which may involve resistance (strength) training and cardiovascular exercise (walking, jogging, swimming and cycling). By doing so, you can improve both the quantity and quality of your muscles, joints and overall health. That being said, yoga is an effective way to complement your exercise routine for greater flexibility. Unlike most other physical exercise that work only on a physical level, yoga involves both your mental and physical capabilities. There is a balance of energy between the body and the brain as well as increasing your flexibility, toning your muscles, and improving your lung capacity. All basic yoga poses work towards increasing the flexibility of the body so that it is capable of performing more complicated poses as time goes by. It would be wise therefore to incorporate yoga as a regular part of your workout program. There are several ways to improve your flexibility. Stretching and exercise help considerably but you also need to keep an eye on your diet and nutrition. Eating junk food and snacking on fatty and sugary snacks can make matters worse. You can promote fitness by combining a balanced diet (full of fresh fruits and vegetables) along with nutritional supplements that support joint health and improve your mobility.
coMMunity 5 The ever-popular food trucks are now in Cathedral Square every Friday, from 11am. Friday Food Trucks are back and you’re invited! The Summer of 2014-15 attracted more than 1,000 people every Friday night back in to the heart of the city. Thanks to this success and building on the popularity of the Commons Food Trucks over the winter, the Friday Street Food Market will now be back in the Square every Friday from 11am, with things in full swing by 4pm in time for people to stop by after work. Carolyn Ingles, Urban Design and Regeneration Unit Manager says, “Friday Night Food Trucks is a fun activity that provides a great reason for people of all ages to come into the Central City, see the progress being made and see how Christchurch is being reshaped, restored FRIDAy StREEt Food Market and revitalised.” “Come, eat, relax. Let the kids enjoy the fair-like atmosphere that gives our Central City a warm and friendly feel. Make Cathedral Square your backyard each Friday night. Just come, bring the family, meet up with your friends - you won’t be disappointed,” Ingles says. Some of the trucks you might see include: Mamacita’s, Rodi’s Spice Fusion, Rollickin’ Gelato, Sherpa Kai, Ceylon Kitchen, Fritz’s Wieners, Kiwi Churros, Transylvanian Delight - Chimney Cakes, Tiki Taco, All Thingz Nice, Liberty Foods, Lettuce Eat, Five R’s Pinoy Food, Dorothy’s Pop Up Tea Rooms, Street Food and Spring Potato. Entry is free so come on down and see what’s on offer. When Joni Mitchell famously sang “Don’t it always seem to go, that you don’t know what you’ve got till it’s gone” she wasn’t singing about her dentures. But she might as well have been! Because the reality is that, like car keys, dentures get taken for granted. But the loss of either of them can see us seriously compromised, if not totally trapped in our own homes. That’s why Duchenne are very excited to introduce Digistore- NZ’s first Digital Denture system. In a nutshell, with Digistore, your dentures can be digitized, and the information stored and archived. Then, if the unthinkable happens and you lose or break your dentures, you can WHAt Do CAR KEyS AND DENtURES have in common? simply call and get a temporary replacement set. This effectively means that within only days you will have your smile back, albeit temporary, while we go about the process of making you new dentures. This is a dramatic difference of the traditional wait time, while new dentures are crafted. What’s more, this service is available to anyone, (regardless of whether you’ve received your dentures from Duchenne or another denture practitioner) from one of our 8 Clinics throughout Christchurch. For more information on this revolutionary service, or to make an appointment, call us at Duchenne on 0800 866 8448. yIELDS: 4 PREP tImE: 0:20 totAL tImE: 0:30 Ingredients 2 tbsp. extra-virgin olive oil 2 boneless skinless chicken breasts kosher salt Freshly ground black pepper 1 1/2 c. whole milk 1 1/2 c. chicken stock 2 cloves garlic, minced 8 oz. fetuccini 1/2 c. heavy cream 1 c. freshly grated Parmesan Chopped fresh parsley, for garnish oNE Pot Chicken Alfredo Directions 1. In a skillet over medium heat, heat oil. Add chicken and season with salt and pepper. Cook until golden and no longer pink, 8 minutes per side. Transfer to a plate to rest, then slice. 2. To the pan, add milk, chicken stock and garlic. Season with salt and pepper and bring to a simmer. Add pasta, stirring frequently for about 3 minutes. Let cook about 8 minutes more, or to your desired doneness. 3. Add cream and Parmesan and stir until combined. Simmer 2 more minutes, or until the sauce thickens, and season again with salt and pepper. 4. Remove pan from heat and stir in sliced chicken. Serve immediately with parsley.
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The Star: June 28, 2018

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