With The Doris well and truely focused and Mark also finding more time and big Danny O due back from his hols it looks like it’s all sytems go, but to finish off this small series here are afew words of coution, because inspite of the great benefits attributed to running and jogging, one must not overlook the fact that caution is needed in everything.

Too much running may cause a person to lose a lot of fluids in the body more than what he/she takes in. This will result to dehydration. Mark has some great words about water and oxygenhere. Dehydration will not only cause a runner to slow down but can also cause muscle spasms in the legs due to the depletion of essential electrolytes in the body. Muscle spasm is the involuntary contraction of a muscles in the legs that is which can last for a few seconds or may extend to several minutes, and is often very painful. Sometimes, it is called “charley horse.” The muscle does not simply relax by a mere wishful thinking.

Deep breathing and relaxation exercises may help the muscle to relax a bit. More often than not, people actually contract other muscles in response to the pain of a charley horse, which can make the duration of the muscle spasm longer. To counter dehydration, one must restore the proper balance of water in the body. Stay away from caffeine in coffee, sodas, and tea. Caffeine is a diuretic. It makes you urinate more frequentlythan you usually need to.

Before you engage in a running or jogging program, be sure to consult your doctor to check on the condition of your health, especially your heart. Make sure your limbs are properly stretched to avoid any muscle injuries. Why not check out some of the great Gym’s here in Phuket and speak to their professional trainers and remember drink lots of water or other fluids to avoid dehydration.

We hope you enjoyed this mini series, I’ll be back in a few days with some other thought’s and ideas that can get you moving please feel free to add some comments and as we always say at the radio station 91.5 FM…….. GET INVOLVED.

Earth Hour Phuket Launches ‘Lights Out Phuket’ an initiative to help SAVE THE EARTH.

On March 26th 2011 an anticipated total of more than 1 billion people from 223 countries around the world will switch off all non-essential lights and electronic appliances between 8.30 and 9.30pm local time in support of the fifth annual Earth Hour.

What started as a project between the WWF and The Sydney Morning Herald in 2007 has become a global tradition and the 2011 hour expected to be bigger than ever before as part of an ongoing campaign to raise awareness about climate change.

As a central figure in the Phuket community, 91.5FM – Phuket Island Radio is actively supporting Earth Hour and volunteering to raise awareness of the movement so that everyone in Phuket – Thais, expats and holidaymakers – can join the fight to make a difference by switching off their lights.

More information about Earth Hour Phuket – written in both English and Thai – can be found at the website www.earthhourphuket.com and volunteers can also register their support for ‘Lights Out Phuket’ on the Earth Hour Phuket page on Facebook.

Climate change is of growing concern to everyone, something highlighted by the difficulties facing many around the world right now.

91.5FM hopes that everyone in Phuket on March 26th will join the station in switching their lights off for 60 minutes and contributing to the efforts to reduce our carbon footprint.

Earth Hour Phuket is a voluntary initiative of 91.5 FM and 102.5 FM – Phuket Island Radio

Dancing can be magical and transforming. It can breathe new life into a tired soul; make a spirit soar; unleash locked-away creativity; unite generations and cultures; inspire new romances or rekindle old ones; trigger long-forgotten memories; and turn sadness into joy, if only during the dance.

On a more physical level, dancing can give you a great mind-body workout. Researchers are learning that regular physical activity in general can help keep your body, including your brain, healthy as you age. Exercise increases the level of brain chemicals that encourage nerve cells to grow. And dancing that requires you to remember dance steps and sequences boosts brain power by improving memory skills.

There has been some promising research in this area, according to Rita Beckford, M.D., a family doctor and spokesperson for the American Council on Exercise. For instance, a 2003 study published in the New England Journal of Medicine found that ballroom dancing at least twice a week made people less likely to develop dementia. Research also has shown that some people with Alzheimer’s disease are able to recall forgotten memories when they dance to music they used to know.

Whether it’s ballet or ballroom, clogging or jazz, dance is great for helping people of all ages and physical abilities get and stay in shape. There’s even chair dancing for people with physical limitations. A 150-pound adult can burn about 150 calories doing 30 minutes of moderate social dancing.

Credit

When Elton John and Kiki Dee sang Don’t Go Breaking My Heart, little did they know their song could do just that. Because it seems that listening to music you love or hate can have a physical impact on your heart.
A new study has discovered that playing your favourite records can increase your blood circulation and give you the same feel-good factor as going to the gym.
Listening to songs people considered ‘joyful’ widened the blood vessels and encouraged healthy bloodflow. The opposite happened when music they didn’t like was played.
The positive effect of the blood vessels widening was so great the report said it was similar to that ‘previously observed with aerobic activity or statin therapy’. Statins are used to reduce cholesterol.
Dr Mike Miller, a cardiologist at the University of Maryland Medical Centre in the US, who conducted the research, said: ‘We know that stress can cause blood vessels to tighten, but we wanted to see if they would open up when music people enjoyed was played.
‘We thought we would see an increase in bloodflow in the volunteers, but we didn’t think it would be so high.’ The implications of the results are that enjoyable music can promote higher blood flow, which could lead to lower cholesterol, reduced inflammation and lessen the risk of blood clots.
The results also revealed that nitric oxide – a chemical endorphin related to feelings of happiness – was released when the enjoyable music was played.
Musicians most liked included Sheryl Crow and Elvis Presley, while rock band System Of A Down, and rapper Tupac were disliked.
The British Heart Foundation’s Judy O’Sullivan welcomed the results. ‘Relaxation is an important part of a healthy lifestyle,’ she said.

* Pay Attention to your Body: If something you are doing causes your back to hurt, stop and rest or stop altogether. Whether it is a particular exercise, prolonged sitting, bending, or twisting, listen to your body’s signals. Pain is a warning. Discuss the activity with your doctor or physical therapist before proceeding.
* Sit and Sleep Comfortably: Be sure that your back and neck are properly supported when you sit or sleep. When you sit, make sure your lower back is supported. Talk to your health care provider about choosing an appropriate mattress and pillow. You can upset the alignment of your spine if a mattress is too soft, or a pillow too high.
* Lose Weight: If your weight is causing excessive pressure to your spine, weight loss can reduce your discomfort.
* Lift Properly: Do not lift heavy loads by placing the pressure on your lower back. Use your legs to lift, and always bend your knees so your arms are at the same level as the heavy object you plan to lift. This simple technique will save your back unnecessary wear and tear.
* Avoid Osteoporosis: Talk with your physician about combating the affects of osteoporosis – bone thinning. Possible treatments include weight bearing exercise, adequate calcium and vitamin D, and hormone replacement therapies.

Happy New year everyone Whising you very happy in this coming year

From Admin