EXERCISE

The Australian Government recommends that all children exercise.
Try to fit the Straighten UP Australia program into the day. Children can easily learn these daily exercises to help improve their posture and spinal health. They are designed to help children look and feel their best. By promoting balance, strength and flexibility in the spine, the risk of getting problems with your child's back now and in the future can be substantially reduced. See our exercise page for more information or go to www.straightenupaustralia.com.au.

SLEEP WELL

Rest is an essential ingredient for health. It is important for growing minds /brains and bodies to get at least 8 to 10 hours sleep each night.
The Chiropractor's Association of Australia has developed and endorsed a bedding range manufactured by Sleepmaker. These beds are available from Sleepy's bedding stores and include the Straight and Tall Bed specially designed for growing spines. For More information about the Chiropractic bedding range see CHIROPRACTIC BEDDING PAGE

NUTRITION

Good nutrition is also an essential ingredient to for health. Follow the 2 + 5 rule endorsed by the Australian Government. This means having at least two servings of fruit and five servings of vegetables every day. This will help to ensure that you get a good range of vitamins, minerals and other nutrients. Try and vary your diet and don't just eat the same things every day as variety of foods is the key to a providing your growing body and brain with a range of nutrients

WATER

Adequate water intake is also an essential ingredient to for health. Headaches and poor concentration may result from problems with dehydration.

Other Golden Rules for Healthy Children are:

BAG IT UP

A backpack is the best option for a school bag as long as it is carried over both shoulders, with the straps adjusted so that the bag is held close to the back and weight is distributed evenly. The Chiropractor's Association of Australia has developed and endorsed a suitable school bag which is a back pack style.

KEEP IT LIGHT

Make sure all unnecessary excess weight is removed from the school bag each day - check only essential items are taken in.

BEST FOOT FORWARD

Good footwear is important; soft-soled shoes that are supportive and have a good grip will make it easier to carry a heavy school bag. For More information about the Chiropractic Apollo School Bag see CHIROPRACTIC BACKPACK PAGE

EXERCISE

Lack of exercise is a child's worst enemy. Take regular exercise- the fitter a child is, the less likely they are to injure themselves.

MOVE AROUND

Staying still for a long time is bad for the spine. Limit time at the computer, play stations or watching TV to 40 minutes at a time. Get up and take a break- do something else for a while.

COMPUTER & HOMEWORK POSTURE

When using a PC or computer console- be sure to sit comfortably with the spine supported. It can be difficult to realise that a posture is painful if being distracted by games or absorbed in your homework.

AVOID TOXINS & CHEMICALS

Nature is always best so try to get everything as close to nature as you can. Storing things in glass containers is preferable to storing things in plastic due to the possibility of toxins leaching form the plastic. See our page on TOXINS FROM PLASTICS.

 HEALTH TIPS FOR FLYING

We are all more aware now of ensuring that when we fly that we are doing things to help our bodies. Movement is the key to keeping the blood flow effective when traveling long distances.

It is very easy to get dehydrated in airplanes due to the altitude and the lack of humidity in the cabin air. It is important to stay well hydrated with fluids (pure water being the best choice).

The high frequency vibration in planes (and in fact in any vehicle) actually cause fluid to move out of the joints and can also create stiffness and discomfort. Again staying well hydrated and moving around regularly will help prevent/lessen this. The following are some simple exercises that you can do whilst on your flight to help with your health and comfort levels.

Before Flying
It's best to avoid heavy meals just before flying. Long periods of immobility can make digestion more difficult and lead to bloating.
Allow plenty of time to get to the airport and plan for delays. It's best not to arrive at the airport feeling hassled and stressed.
Wear loose, comfortable clothing as tight and constricting clothing can be uncomfortable on a flight.
Take care of your back by keeping the weight in your suitcase to a minimum. Don't be tempted to over fill your suitcase.
During the flight
Drinking plenty of water is best. Only drink tea, coffee and alcoholic drinks in moderation as they can contribute to dehydration.
The relative humidity of the air on aircraft is generally lower than normal. This can lead to drying of the skin, nose and eyes. Apply plenty of moisturizer and remove contact lenses before sleeping.
Some people may feel discomfort in their ears during ascent and descent. Yawning and swallowing can help to equilise the pressure in the tubes connecting the ears and the back of the throat. Drinking especially through a straw may help this.
Try the exercises to help alleviate joint stiffness.
Motion sickness can try ginger tablets. Unusual in modern aircrafts try to keep eyes fixed on a stationary object.
After flying
Take care of your back when lifting your case from the carousel. Keep your back straight and bend from the knees and use airport trolleys when available.
Sitting in one position can cause muscle stiffness and aches. Gentle stretches may help to ease any muscle tension.
Jet lag is only really experienced when you cross three or more time zones but many people fell fatigued following a flight. Try and relax for the first day of your trip.
Many people suffer from swollen ankles following a flight. Elevating your legs so that your feet are higher than your knees should help the swelling.
INFLIGHT EXERCISES
The following exercises are designed to ease muscle tension and help improve blood circulation. You should just feel a gentle stretch - stop if you feel pain. Remember to consider your fellow passengers when doing the exercises.

NECK STRETCHES
Sit upright in your seat with your shoulders relaxed. Tilt your head forwards until your chin rests close to your chest. Take a big breathe in , hold for the count of 5 then breath out and relax.

SHOULDER SHRUGS
Sit up straight in your seat. Relax and keep your head still and level throughout the exercise. Place your hands on the arm rests and hunch both shoulders up towards your ears. Hold for 5 seconds, repeat three times.

ARM & HAND STRETCHES
Sit slightly forwards in your seat. Raise your arms up straight and interlock your fingers so that your palms are facing downwards. Keeping your fingers interlocked, turn your palms so they are facing upwards. Try and keep your elbows straight and fell a slight stretch in both arms. Hold the stretch for five to ten seconds and repeat.

TOE & HEEL TAPS
Sit in your seat with your back straight. Start with both feet flat on the floor slightly apart. Lift the toes of both feet up as high as you can. Both feet flat on the floor again. Lift heels up high, keeping the balls of your feet on the floor. Repeat these actions in a continuous motion ten times.

KNEE LIFTS
Sit up straight with your forearms and elbows flat on the arm rests. Lift your right leg up with your knee bent, then lower it. Repeat this action with your left leg. Alternate legs and repeat 20 times.

The above information has been derived form various sources including the inflight magazines of GB AIRWAYS.
Nutrition 

Lifestyle 

Exercise 

Attitude