I C I C I L o m ba rd-H ea lthc a re

Wellness for You

IC IC I Lombard Health C are is a n in-ho us e hea lth c la im proc es s ing a nd w ellnes s c entre of I C I C I L om ba rd. A t IC IC I Lombard Health C are, w e offer bouquet of hea lth s ervic es a nd w ellnes s inform a tion to k eep you hea lthy a nd ha ppy. I t ha s been our o bjec tive to ens ure g ood hea lth a nd c om plete ha ppines s to you by providing the bes t of s ervic es a t the rig ht tim e a nd rig ht pla c e. W e ha ve pa rtnered w ith the bes t of hos pita ls , dia g no s tic c entres , w ellnes s c entres a nd other hea lth c a re s ervic e pro viders .

W ellnes s fo r yo u
MANAGING STRESS

OFFICE EXERCISES HEALTHY FUN ACTIVITIES

S im ple 5 m inute O ffic e E x erc is es

W a lk : T a k e eve ry ho ur to s to p, g e t up, w a lk a bo ut, g e t w a te r, a nd s tre tc h. I f yo u c a n s te p into a va c a nt o ffic e o r c o nfe re nc e ro o m , jus t w a lk a ro und the ro o m a s fa s t a s yo u c a n A nk le a nd w ris t C irc les : S itting in yo ur s e a t, c irc le yo ur w ris t a nd a nk les c lo c k w is e a nd a nti-c lo c k w is e K nee S tra ig hte ning : A t yo ur de s k , yo u c a n e a s ily s tra ig hten yo ur k ne es a nd lift yo ur leg s o ut in fro nt o f yo u S ho ulde r R a is e : R ele a s e tens io n w ith s ho ulder ra is e s : R a is e yo ur s ho ulders up to yo ur ea rs , ho ld, a nd the n rela x N e c k R o ll : G e ntly s tretc hing yo ur nec k , o r ro lling yo ur hea d a ro und, w ill reduc e ne c k a nd uppe r ba c k s tres s S ta ir s te pping : U s e the res tro o m o n a no ther flo o r a nd ta k e the s ta irs S tres s due to typing : L ifting yo ur a rm s in fro nt o f yo u a nd bending yo ur ha nds up a nd do w n a t the w ris t w ill he lp to re lie ve the s tre s s o f typing

O ffic e E x erc is es for pa rtic ula r illnes s es

Muscle Tension : Extend arm in front, palm up and grab the fingers with other hand. Gently pull the fingers towards yourself stretching the forearm. Hold for 20-30 seconds. Repeat on the other side. Neck Pain : In your neutral position, interlock you fingers in front of you, gently turn your palms up towards the ceiling, and push your arms up feeling the stretch through your shoulders and your spine. Back Pain : A major reason of back pain is sitting or standing posture. To promote comfort and good posture while sitting, choose a chair that supports your back. If you stand for long periods, occasionally rest one foot on a stool or small box. While you stand, hold reading material at eye level. Don't bend forward to do desk work or handwork. To Reduce Weight : In order to help protect against weight gain, you should do arm raises several times a day. You can also sit upright and contract the stomach midsection, hold for 15 to 30 seconds and then release. Eye Exercises : In order to reduce stress on the eyes, do not stare continuously towards the computer. Instead, close your eyes and roll your eyeball in circular motions, clockwise and anti-clockwise.

T ips for a better w ork -s pa c e la yout

P os ition your m onitor in-line w ith the k eyboa rd a nd the m ous e rig ht nex t to it C lea r the c lutter on your des k a nd k eep es s entia l item s nea r your rea c h K eep your w ris ts s tra ig ht w hen typing K eep your nec k a nd ba c k a s s tra ig ht a s pos s ible a nd ens ure tha t the m onitor is a c om forta ble dis ta nc e a w a y G et the heig ht of the c ha ir rig ht

M a na g ing S tres s

Food ha bits to reduc e s tres s : S tres s ha s proved to be fa r m ore infec tious tha n a ny other dis ea s e in pres ent tim es . I t is ex trem ely im porta nt to devis e w a ys to reduc e the s tres s level a m ong s t a ll c a teg ories of people. T he ea s ies t initia tor tow a rds s tres s reduc tion is the da ily diet tha t w e inta k e. Food tha t provides vita m ins lik e B c om plex , C a nd E a long w ith m inera ls lik e m a ng a nes e, s elenium a nd zinc a re helpful in relieving s tres s . O ther food produc ts tha t help in s tres s reduc tion a re:

Y o g hurt S k im m ed M ilk S prouted G ra m s Fis hes W ho le W hea t Y ea s ts H erba l P roduc ts S oup Fres h Fruits G reen L ea fy V eg eta bles

M edita tion to reduc e s tres s

S tres s level c a n be s ig nific a ntly reduc ed by m edita tion. M edita tion is us ed a s a rela x a tion tec hnique to a c hieve m enta l pea c e, w hic h in the c urrent w orld, is a drea m ra ther tha n a rea lity. R ela x a tion tec hniques s uc h a s deep brea thing , vis ua liza tion, yog a help in m a inta ining a ba la nc ed c om pos ition. T here a re va rious tec hniques of m edita ting ; how ever, a brief peek into the ba s ic type of m edita tion follow ed by everyone c a n be helpful for future tria ls :

Y ou s it or lie in a rela x ed pos ition Y ou brea the in deep enoug h to g et enoug h ox yg en. W hen you brea the out, you rela x your m us c les s o tha t your lung s a re w ell em ptied, but w ithout s tra ining Y ou s top think ing a bout everyda y problem s a nd m a tters Y our w hole a ttention s hould be pointed a t the objec t you ha ve c hos en to c onc entra te upon I f va rious thoug hts dis tra c t you, then put a s ide thos e thoug hts a nd try c onc entra ting ba c k on the objec t of m edita tion

H ea lthy Fun A c tivities

P hys ic a l H ea lth

D a nc ing yo ur w a y to hea lth : L ively s teps m oving a long w ith the bea ts o f m us ic c a n be a s o urc e of enterta inm ent, but it a ls o c a n be a s o urc e of a hea lthy a nd flex ible yo u. A ll it requires is a s pirited res po ns e to a ny k ind o f m us ic , a bo unc e in o nes s teps a nd a rea dines s to enjoy the s teps . C lea ning the hous e : A t tim es , reg ula r ex erc is e w ith m ono tono us m o vem ents do es g et boring . T his is w here initia ting da ily ho us ehold w ork lik e a s c ending a nd des c ending s teps , m o pping the flo or, w a s hing the c a r, dus ting the living roo m etc . c om es into pla y. P la ying w ith fa m ily : P la ying w ith your k ids , c a n be fun a nd hea lthy. A ny a c tivity w hic h invo lves m o vem ent lik e hide a nd s eek or c a tc h a nd throw c a n be c o ns truc tive. W a tc h ex erc is e video s : I ns tea d of w a tc hing no rm a l s tuff o n T V . us ing free tim e to w a tc h ex erc is e videos w ill be m o re helpful in the lo ng run. T ho s e ex erc is es c a n be a ttem pted indo ors thus lea ding to a hea lthy ro utine. W a lk a c ros s the c o rridor/roo m s : W hen yo u a re a bs o lutely idle, do nt s it. R a ther try w a lk ing a lo ng the c orridor o r a c ros s ro o m s g enera lly o r w hile o n the phone. T ha t w ill ens ure s uffic ient m o vem ent nec es s a ry fo r a da y.

S piritua l H ea lth H ig h- S pirits : A pos itive outlook a nd s piritua l a w a renes s w ill do w onders during the m ons oon s ea s on, es pec ia lly bec a us e, s ta ying indoors for a c ons idera ble period of tim e w ithout a ny a c tivity c a n c a us e ex trem e la zines s a nd a la c k of enthus ia s m w hic h c a n lea d to s evera l hea lth problem s . T hus , it is im porta nt to ha ve a hig h s pirit, s prink led w ith loa ds of pos itive energ y a nd a n ever rea dy a ttitude to ta k e up a c tivities for the betterm ent of your hea lth. S oc ia l D evelopm ent : P s yc ho s oc ia l developm ent c a n be a c hieved throug h a c tivities lik e feeling c onnec ted w ith others , c ontributing to s oc iety, feeling pa rt of a c om m unity w hic h form s va rious a s pec ts of being s piritua lly s ta ble a nd hea lthy. Y og a a nd m edita tion : S piritua l g row th is a c hieved throug h yog a a nd m edita tion a nd thes e a re the bes t w a ys to m a inta in a ba la nc e betw een your phys ic a l a nd m enta l hea lth.

P s yc ho lo g ic a l H ea lth Q uiz : C rea ting g enera l a w a renes s thro ug h a quiz s es s io n is the bes t w a y to ens ure tha t yo u a re upda ted a bo ut yo ur s urrounding s . P uzzles : W ord s c ra m bles or puzzle g a m es c a n enha nc e a na lytic a l c a pa bilities a s it requires de-c o ding a nd s olving the puzzle. M em o ry G a m es : M em o ry g a m es s tim ula te m a ny a rea s in the bra in res pons ible fo r s toring a nd retrieving info rm a tio n. R iddles : S olving ques tions o r s ta tem ents w hic h ha ve a do uble m ea ning c a n be c ha lleng ing lik e in c ryptic c ro s s w o rds . L og ic a l, a na lytic a l a bility a lo ng w ith c a reful think ing w ill bo os t the m enta l a ptitude. L ea rning a new la ng ua g e : L ea rning a new la ng ua g e or bec om ing biling ua l ha s its benefits . I t c a n im prove m em ory, think ing a nd o vera ll perform a nc e o f the bra in. I Q T es ts : A s im ple c lic k a nd there a re lo a ds o f I Q tes ts o n the net fo r yo ur a c c es s . A ttem pting thes e tes ts w ill definitely boo s t yo ur m em o ry a nd s o lution s eek ing c a pa bility.

T ha nk Y o u

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