Category: Health

Want to start exercising at home? Have no gym equipment? You don’t need it! Here are the five best bodyweight exercises that you can do anywhere at any time, as long as you have a little bit of space around you.

The great thing about bodyweight exercises is that you can do them in your lounge, on your lawn, in a courtyard, in a park or anywhere that feels comfortable to you. Just 15 minutes a day can make a difference to your strength and physical health. 

Start with 10 reps of each move and do three sets. Over time, increase your rep count. For beginners, start with push-ups on your knees and for the plank, hold 15 seconds and build up slowly to 30 seconds, then up to one minute. Remember to take rest breaks between exercises and sets as needed. 

Move 1: The Squat 

• Set your feet shoulder-width apart, with your toes slightly facing outwards. 
• Pull in your lower abs and look straight ahead. 
• Slowly bend at the knees and lower your body, keeping your heels flat on the floor, until your buttocks is closely in line with your knees. 
• Pause at the bottom before pushing back up to the starting position.
• Repeat 10 times.

Move 2: The Push-Up

• Get on all fours and prop yourself up on your hands, keeping them just outside of shoulder, width apart. 
• Straighten your arms and legs (you are welcome to keep your knees on the floor).
• Lower your body until your chest nearly touches the floor
• Hold for a moment. 
• Push yourself back up. 
• Repeat 10 times. 

Move 3: The Plank

• Assume a push-up-like position, except with your forearms resting on the floor at a 90-degree angle.
• Place your elbows directly beneath your shoulders and look down at the floor.
• Maintaining a perfectly straight line, hold the position and keep your abs and back muscles tight (don’t allow your hips to rise away from the floor)

Move 4: The Glute Bridge

• Lay face-up on the floor, keeping your knees bent, your feet flat, your arms at either side, and your palms down (you should be able to touch your ankles). 
• Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
• Squeezing your glutes and keeping your abs clenched, hold the bridge for a moment.
• Slowly ease back to the starting position. Don’t let your knees splay out to the sides. 
• Repeat 10 times. 

Move 5: The Bicycle Crunch

• Lay flat on the floor with your lower back pressed to the ground. 
• Put your hands behind your head.
• Bring your knees towards your chest and lift your shoulders off the ground without pulling at your neck (use your hands to support your neck).
• Straighten your right leg to a 45-degree angle above the ground while turning your upper body to the left and bringing your right elbow towards your left knee.
• Alternate sides by straightening your left leg and bringing your left elbow towards your right knee. 
• Repeat 10 times per side. 

We’d all like to have a six-pack, right? Or at least have a stronger core to support us through our daily lives. Here are 5 top exercise moves to incorporate into your daily routine. 

In addition to abs of steel, a strong core helps to promote faster running, cycling, improves posture and reduce back pain. It is important to remember that while certain exercises build stronger cores, diet plays a big role in developing rock hard abs. 

Move 1: The Walking Plank

• Assume the plank position on your forearms, keeping your feet a shoulder-width apart and your lower back flat.
• Press yourself into a push-up position.
• Lower back down into the plank. 
• Repeat 10 times. 

Move 2: Reverse Crunch

• Lay on your back, keeping your arms on the floor at either side and your palms facing down.
• Bend your knees and bring them towards your chest as you contract your abs.
• As your knees rise, roll your pelvis to lift your hips off the floor, lifting your body close to a 90-degree angle with your toes pointing behind you.
• Hold and squeeze at the top. 
• Slowly lower to the starting position. 
• Repeat 10 times. 

Move 3: The Mountain Climber

• Assume the sprinter’s position, with one foot beneath your waist and the other one straight back.
• Tighten the core to support your back (sucking your belly button towards your spine).
• Swap foot positions (go as slowly as you need to).
• Repeat 10 times with each foot.  

Move 4: Side Plank

• Lay on your left side and prop your upper body onto your forearm, keeping your knees and legs straight.
• Tighten your core and raise your hips until your body is in a straight line.
• Hold the position and breathe deeply (start with 10 seconds and build up to 30). 
• Roll over and repeat on the other side.

Move 5: The Sit-Up

• Lay on the floor with your knees bent.
• If possible, put your feet under something that will stop them from moving (or ask a friend) to stand on them or lock feet while they do them with you.
• Put your hands behind your head and tighten your core as you sit up. 
• Lift your torso until your upper body and thighs form a V-shape.
• Lower to the starting position.
• Repeat 10 times.

For more workouts that you can do at home, visit our ClickFit site. 

The festive season is synonymous with rich foods, binge eating, excessive drinking and being a little extra lazy. These can take their toll on your body. If you’re concerned about how these behaviours will affect your family’s health, there are small hacks to help you stay healthy while still having a merry good time.

Festive Season Health Tips

1. Just add water. Set water out at every meal. Jugs of water with fruit look festive! Drink water when you wake up and before you go to bed. This will keep you stay hydrated in the heat of summer and minimise the side effects of excessive wine consumption. It also means that you don’t overeat. Thirst is often confused with feelings of hunger. Staying hydrated means less binge eating.
2. Include salads and fruit with every meal. Sometimes eating healthier is simply about having the right options right in front of you. And we’re not saying don’t enjoy that roast or that pudding. Make sure to add salad to your plate; fill your dessert bowl with strawberries and not just ice cream; have a plate of fresh crudites with your picnics.
3. Have more vegetarian options. Having a festive season braai?  Add more vegetarian options to the menu, like mushroom skewers and vegetable sosaties or corn. Ratatouille is a great side dish and works well as a leftover. Make veggie-packed smoothies in the mornings for everyone. Challenge the kids to make vegetarian dishes, big salads or even buddha bowls for the family. Plan your meals so that you have three times as many vegetable side dishes as you have protein dishes.
4. Take a walk. Walking helps with indigestion, which is common to experience this time of year with all the indulgent meals served up. Walking also eases stress and burns calories.
   

Read more: Easy Ways to Eat More Vegetables Plus Tasty Veggie Recipes.

“I was diagnosed with Panic Attack Disorder a few years ago after my anxiety grew out of control and started impacting my everyday life. The good news is that it’s manageable and that there is help,” says Medshield Movement ambassador, Amy Hopkins 

“After a series of stressful episodes in my life and a heightened increase in my anxiety levels, I started having panic attacks. Episodes where I would feel like I’m having a heart attack or that I’m choking or can’t breathe, including a sense of paralysis.  There were moments when I had to sit down on the street and wouldn’t be able to enter a building. It became so debilitating. I always thought that I could manage my stress with fitness – and it did help – but at some point, it was not enough,” admits Amy Hopkins. 

“I knew that I was no longer coping and went to see my doctor, who wanted to prescribe medication to help get my levels back to “normal” so that I could function again. I was scared and resisted. I did, however, begin seeing a therapist. The funny thing about therapy is that you think to yourself: what on earth will I even say?  Ince you start talking, it all pools out of you like a bursting dam wall. I had a panic attack in that first session in front of my therapist. It was a tough day.”

“We eventually agreed to try a course of medication, continue therapy and I added yoga to my exercise routine. It was hard in the beginning, being so vulnerable, but I was left with no other option,” she says. 

Johannesburg-based counselling psychologist Jacqui Morgan says: “Although stress and anxiety may share many of the same physical and emotional symptoms, such as mood fluctuations, tension, uneasiness, digestive upsets, fatigue, disturbed sleep, headaches, they have different origins,” explains Jacqui Morgan. “Anxiety is often characterised by a feeling of apprehension, fear or dread that persists after a stressful situation has passed,” she explains.   

“Fast forward seven years and I hardly have panic attacks anymore. I can recognise when my body and brain start to go into an anxious state and I can talk myself out of it most of the time by doing to following: 

• Slowing down my breathing
• Focusing my thoughts
• Self-motivation that things will be okay
• Distractions like a puzzle or sudoku”

“It’s taken years, but I know that I have to do mental-health maintenance regularly to stay in good mental-health shape! This includes: prioritising sleep, regular exercise as well as yoga practise, journaling, avoiding excessive drinking, eating well, not having caffeine or stimulants after a certain time of day practising hobbies that elicit a sense of calm, like painting, reading, gardening and walking.”

Read more: Expert Advice On Mental Health Self-Care At Home. 

Coupled with end-of-year burnout, the festive season can leave some of us feeling anxious and overwhelmed and the lingering COVID-19 pandemic doesn’t help anyone’s nerves.

So, what exactly is festive season stress and how can we overcome those feelings of being overwhelmed and anxious? 

1. Journal It Out. Sometimes it’s hard to identify exactly where the stress is coming from and sometimes we know exactly what it is (deadlines, family, monetary pressure). Either way, journaling is a great way to identify and manage those stressful thoughts. Sometimes writing thoughts down in a private place helps us feel a lot easier and more in control of what we’re going through.

2. Set Boundaries. Stress at this time of year comes from a rise in expectations, like deadlines, gift shopping, finances, safety, Christmas lunch and keeping a clean house with family popping by regularly. This can be exhausting and nerve-wracking. Be open and honest about what you’re okay taking on and where you need help. Don’t be afraid to delegate. Don’t be afraid to say no.

3. Be realistic about your budget. One of the biggest causes of stress comes from the feeling of having to overspend. Work out what you can realistically spend on gifts, lunches and family. Manage children’s expensive gift expectations with honest conversations and think of presents that you can make together as a family (like homemade jam or plants that you have propagated). 

4. Find time for the things that give you a sense of safety and security. This time of year can be overwhelming. It’s important to focus on small things that you can control and things that keep you feeling sane. Perhaps that’s scheduling a yoga session or taking 10 minutes to meditate or clean the kitchen. 

Remember that no one should ever suffer alone. If you need to speak to someone, we have a wide range of medical experts on our network. Visit the Medshield website to find one nearest to you. 

Read more: What Exactly Is the Difference Between Stress and Anxiety?

There has been an online debate about the health benefits of tomatoes after research published has suggested negative side effects of eating too many tomatoes. The key words being “too many.” Tomatoes are superfoods in their own right, offering incredible health benefits that do the body a world of good.

Eating anything in excess can be bad for you – even drinking “too much” water can have negative side effects. The truth is that this is only in excess. There is still no RDA (recommended daily allowance) of tomato consumption and all health experts say that it’s best to eat a variety of vegetables and to not overeat any one item.

It is recommended by health professionals to add tomatoes to your daily diet for the following reasons:

1. Tomatoes contain high amounts of the antioxidant Lycopene. It fights molecules called free radicals that can damage your cells and affect your immune system. Foods high in lycopene, like tomatoes, may make you less likely to develop certain cancers.
2. Tomatoes have substances called lutein and zeaxanthin that may help protect your eyes from the blue light of smartphones and computers. They also may help keep your eyes from feeling tired and ease headaches from eye strain.
3. Tomatoes contain a good amount of calcium and Vitamin K. Both nutrients are essential for strengthening and performing minor repairs on bones as well as bone tissue.
4. Tomatoes are good for your heart. Because of the Vitamin B and potassium in tomatoes, these vegetables are effective at reducing cholesterol levels and lowering blood pressure.
5. Tomatoes are good for your skin and hair. The Vitamin A in tomatoes works perfectly to keep your hair shiny and strong. In addition, it also does wonders for your eye, skin, bone and teeth health.

Looking for a new recipe to up your tomato intake? Try this delicious Ratatouille Recipe.

After years of men growing out their moustaches every November to raise awareness of men’s health issues, such as prostate cancer, testicular cancer, and men’s suicide,

some may think that the cause is “getting old”. Nothing could be further than the truth. In the current global health crisis, Movember is important for promoting good health in men.

Movember ZA announced: The Movember Foundation has made the difficult decision to no longer run a dedicated Movember campaign in South Africa.

However, this does not mean that what Movember stands for is any less important right now.

Why the movement started: “Our fathers, partners, brothers and friends face a health crisis that isn’t being talked about. Men are dying too young. We can’t afford to stay silent.” – says the Movember site.

• Gender is one of the strongest and most consistent predictors of health and life expectancy. For men, this is not good news. On average, across the world, men die 6 years earlier than women.
• Suicide affects men more than women: three-quarters of suicides are by men. The World Health Organisation estimates that 510 000 men die from suicide globally each year. That translates into one death every minute. Men, regardless of age group, often don’t recognise when they’re experiencing a mental health issue, and may not be comfortable asking for help. The uncomfortable truth is that some stereotypical forms of masculinity are killing men. Health professionals are there to help. The South African Depression and Anxiety Group offers a free suicide hotline and advice related to anxiety and depression.
• The impact of prostate and testicular cancer on lives is substantial, with prostate cancer being the second most common cancer in men worldwide. Globally, more than 1.4 million men are diagnosed with prostate cancer each year. Visit our network of professionals to find the right doctor for you in your area to schedule a prostate check.

The Movember challenges and causes:

• Grow a Mo
• Move for Movember: A 60km fun run
• Host a Movember event: Mo-Ment

For more information on Movember, visit the global site.

Running is on the rise! With people wanting to spend more time outside, not renewing their gym contracts and looking to shed lockdown weight, more and more people have started running! If you’re keen to join this movement, we’ve got all the tips and tricks for you!

Running is an amazing sport for many reasons, including an accessible way to lose weight, get cardio fit and benefit from mood-boosting endorphins! If you’ve decided you’d like to give running a try, but are unsure how to get started, don’t worry – we’ve got you covered.

A good place to start is the free “Couch to 5km programme” available for all Medshield members. This programme will help guide you from the very beginning, with a steady, gradual build-up to your first 5km run. The trick with running is to go slow in the beginning and by that, we mean walking! Trying to do too much too quickly will lead to injuries.

Ready to get going? Make sure you warm up your body first! If you’re not sure how, try “​​6 Warm-Up Moves For Runners”. In order to track your time and to help you improve your running speed, there are a number of free apps we recommend using. Read about them here: “The Best FREE Running Tracking Apps”. And don’t worry if you don’t have a fitness watch or tracker yet, simply start by using the Strava app on your smartphone to track your runs.

Advice from the Physiotherapist

Cape Town-based physiotherapist Genine Manchip recently shared with us beginner-friendly running advice and how to avoid injuries. Genine is a running specialist and a triathlete, which is why we’ve asked her to weigh in.

1. Get the right shoes! “Make sure that you use running-specific shoes,” says Genine. “This might sound obvious, but you will be surprised at how many beginners run in sneakers and this can lead to injuries because of the lack of support they offer,” she explains. “There are a few shops that can assess your running style and determine if you need a neutral or a stability shoe.”
   She advises doing these tests before buying a pair of shoes!! Certain athletic stores offer this assessment for free.
2. “Be conservative,” says Genine. “Start with a run-walk routine of 20-30 minutes and gradually increase the amount of running you do.”
3. “Progressively increase your mileage from week to week, aiming for no more than a 10% increase in kilometres,” advises Genine. “Begin with two to three days a week with a day in between to recover.”
4. Include strength training. “Do one to two days a week of simple strength exercises to strengthen your hips, gluteal muscles – your buttocks – and calf muscles. If you are unsure what to do, visit a physiotherapist who specialises in running injuries and they can screen you and prescribe exercises specific to your needs,” she says.
5. Stretch! “Stretch your muscles after a run – especially your glutes (buttocks) and quads (thighs), advises Genine.

For those recovering from Covid-19, Genine has provided a 6-stage guide on how to get back into running. You can read her advice here: “How to Start Exercising Again after COVID-19 Recovery”.

We know how important self-care is for our emotional and physical well-being. We know that it looks different to everyone and can be as simple as taking a long hot bath or practising yoga. Medshield recently consulted with medical doctor, Dr Tamsin Malengret and counselling therapist, Jacqui Morgan about how each practises self-care at home. All people can apply the advice shared for their mental-health improvement, self-care and stress management at home.

“Although stress is universal, our experience thereof is not and subsequently how people cope will differ,” says Dr Tamsin Malengret. “It is important to figure out what works for you and to then be disciplined enough to implement it,” she says.

“Personally,” says Dr Malengret, “I keep my mental health in check by making sure that it is a priority in my life. I know what I need to do to keep myself mentally well, so I incorporate these activities into my daily life and schedule: exercise – running, yoga, group exercise classes, getting outdoors, cooking, baking, meditation, socialising and reading. Fortunately for me, almost all of these activities can be done at home. The important thing is to be disciplined in doing them.”

Counselling therapist Jacqui Morgan recommends doing everything mindfully – including simple, everyday tasks like brushing teeth and bathing, but with increased awareness. Read: How To Practise Mindfulness For Mental Health for more advice from Jacqui on this excellent stress-management technique.

Jacqui further recommends the following at-home go-to methods for managing stress and anxiety that you can work into your everyday routine – or see them as doses of self-care!

1. “Stop multitasking – Do one thing at a time. Giving yourself permission to focus on one thing at a time increases your cognitive output on tasks while conserving mental energy. Whereas bouncing between screens and tasks leads to interrupted flow of thought and the coordination of motor planning and output becomes more effortful.”
2. “Get your heart rate up for at least 30 minutes, at the very least three days in the week. I’m not a fitness expert and may well be under prescribing exercise, but just doing this improves my overall mood and state of mind, plus it gives me a sense of agency and accomplishment, which improves my overall confidence.”
3. “Do the opposite. If you are feeling isolated, reach out to a friend. Social connection is important to our overall functioning. If you’re feeling angry, watch something that fills you with gratitude. If you’re afraid of failing at something, lean into it. Overcoming bite-sized challenges every day helps to build mastery, which boosts our sense of accomplishment and self-esteem.”
4. “Be purposeful about doing one pleasant thing for yourself every day. This could be as simple as enjoying your senses with a scented bath or sitting quietly with a cup of tea and being mindful of its soothing warmth. During your self-care time, notice any distracting thoughts you have, but don’t judge them or allow any negative thoughts to rob you of the permission you have given yourself to enjoy some time out.”

“Nurture the little you. There exists within all of us our ‘vulnerable child’ side. Check-in with that little you and provide protection – having healthy boundaries with others, protecting good sleep hygiene – and nurturance, like eating healthily, playing and moving your body.”

About Our Experts

Counselling therapist Jacqui Morgan graduated from the University of Johannesburg with a master’s degree in counselling psychology. She gained clinical experience working with survivors of brain injuries at Headway Clinic in Hyde Park. Since then, Neuropsychology has become an academic interest of hers. Jacqui’s approach is largely informed by a psychodynamic perspective and works at Morgan Practice in Johannesburg

Growing up, Dr Tamsin Malengret was always passionate about the community and helping people. She completed her medical degree at The University of the Witwatersrand before returning to Cape Town to practise. She has a passion for psychiatry and while working at Lentegeur Hospital has recently joined the University of Cape Town as Registrar in the Department of Psychiatry.