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November 11, 2010
Start the health
HEALTH is more than just fitness
as it encompasses other lifestyle
For example, someone who
can run 2.4km in 8:30 minutes may have
good aerobic fitness but, if they smoke
a packet of cigarettes a day and drink
heavily on the weekends, their lungs and
liver may not be healthy.
As such, it is important to appreciate
that health is a combination of numerous
A classic study by Belloc and
Breslow (1971) identified seven lifestyle
habits that were considered the founda-
tion of good health. These were:
eating three meals a day at regular
times with no snacking;
eating breakfast every morning;
getting seven to eight hours' sleep;
no alcohol; and
being of moderate weight.
These factors, although criticised by
some for not including stress, appear to
show promise for the prevention of Type
2 Diabetes as well as for the promotion
of overall physical health.
Ready, set, go!
OVER the next month, in a two-part series, you are given
a series of health challenges; challenges designed to
improve your overall health, fitness, and general well-
Each fortnight you will be given 10 challenges and
you can score a maximum of five points per challenge
if you can master each challenge every day of the work
week. Top score is 50 points per week and 100 points
per fortnight. Good Luck.
1. Go to sleep 20 minutes earlier than your usual bed-
time each night (getting up 20 minutes later doesn't
2. Eat breakfast every morning.
3. Eat lunch away from your work desk.
4. Eat two whole pieces of fruit and have a cup full of
vegetables every night every 24 hours (0.25 points
per piece of fruit and 0.5 points for the vegetables).
5. Fill a two-litre bottle with water and leave it on your
desk -- finish it by the end of the work day.
6. No more than one standard glass of alcohol OR one
tinny of beer per 24 hours.
7. Reduce your cigarette intake by 75 per cent per day
for the week. The day before you start count how
many cigarettes you have in a day. When you start the
challenge, reduce your intake by 25 per cent and this
is your maximum intake for a 24-hour period. (If you
don't smoke, you collect the full point per day).
8. Use no lifts or escalators for 24 hours. You must walk
up and down the stairs during the work day (yes even
when working on the top floor in Russell Offices or
Campbell Park). If you forget, catch the elevator back
down and start walking.
9. Do not use any remote control devices (eg TV, DVD
remote controls, etc) for 24 hours.
10. Complete 20 minutes of non-stop exercise per 24
There are some simple things you can do to make a
difference to your wellbeing, says LT Rob Orr.
GOING UP: Give the lift the flick and take the stairs. Oh, and eat fruit and drinks lots of
Photos: LAC Aaron Curran
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