Home' Navy News : November 25th 2010 Contents NAVY NEWS
November 25, 2010
MANY of you who start-
ed the 'Better Health
Challenge' last edition
may find your scores were
better in the first week than the sec-
ond.The reason is the habitual nature of
humans; we like routine. This is why
sleep routine is important and why we
find losing fat so hard.
Your body follows a programmed
rhythm, commonly known as your
circadian or diurnal rhythm and any
changes, while easy to adapt to in the
short term, are harder to maintain in
the long term.
Remember your last New Year's
resolution? Did it go well for a few
weeks before gradually dissipating?
Starting the challenges last fort-
night changed your usual routine and
now your body wants to change back
to how it was. However, as with any
new routine, practice it long enough
and it will become your habit. So keep
With this in mind, the first chal-
lenge for this fortnight is to keep going
with the 10 challenges from last fort-
night (one point per completed chal-
lenge per weekday. TOTAL = 50
points per week).
Changing the little things in your life can make a big difference. Try the
second part of LT Rob Orr's health challenge.
Ready, set, go
With your starting point set last
week, here are your new challeng-
es for this fortnight. Top challenge
points now equal 100 per week:
11 At work, before every cup of
tea or coffee, fill your cup with
water and drink it. If you for-
get, have the water when you
wash the cup out afterwards.
12 When eating meals, finish
every mouthful before plac-
ing any food on your fork or
spoon. If eating with your
hands, do not take another
bite until your mouth is empty.
13 Every work day, spend 30
minutes a day with no elec-
tronic gadgets, television,
stereo, games consoles, com-
14 Remove all junk food from the
house. If you want a snack,
make it healthy or go out and
15 Add five minutes of stretching
every night. If unsure of what
stretches to perform, contact
your local PT.
16 Get off the bus one stop ear-
lier and walk the rest of the
way. If driving, park at the fur-
thest parking space and walk.
17 Set the chronograph on your
watch to beep every hour
(during the day). On the hour,
stand up and complete 10
slow squats (20-40sec in
total). Eight hours per work
day can lead to achieving up
to 400 extra squats a week.
18 Try two new vegetables each
week (rhubarb or bok choy
anyone?) -- 2.5 points per
vegetable with a maximum of
5 points per week.
19 On non-workdays follow the
same to sleep and rise times.
Your body is habitual -- it
doesn't know the difference
between Monday and Sunday.
Keep the routine, it will make
Monday mornings easier --
2.5 points per non-work day
achieved with a maximum of
5 points per week.
20 Have one non-workday per
week alcohol and soft drink
free -- 5 points per week.
Get yourself into some
healthy work habits
UP AND AT IT: Down tools and find time to do 10 squats each hour
while at work.
Photo: LAC Aaron Curran
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