s Castlegar News _ december 18, 1985 HEALTH SHAPE UP AND GET FIT RIGHT AT YOUR DESK By ‘KIRK LaPOINTE The Canadian Press So, you want to shape up, but can't tear yourself away from your desk long enough to get to a gym or a studio for a workout? Stay where you are. Sure, that desk may be one of the main reasons why you've added a few pounds and drifted out of condition over the years — your anchor for the sedentary life. But it can also be an instrument of change for the better. There are many exercises you can perform while reading a report, waiting on hold on the telephone or writing an inter-office memo. They may not qualify you for the Ironman Triathlon, but you'll notice an improvement in ity and Je.tone. The activity may’ even shake off some tension and better prepare you for work. Here is a 10-point desk exercise plan made up from suggestions by various experts. Keep in mind that you need not do all of them together: 1. For strengthening your lower front-leg muscles and limbering your ankles, raise one foot while sitting and roll it around, clockwise and counter-clockwise. Try 25 rotations in each direction with each foot. 2. For your calf muscles, stand and place both hands on the edge of your desk, as if-you were-goint to push.it- Now, angle your legs so that your heels barely touch the ground. That’s a common runner's stretch to loosen the back of your lower legs and your Achilles’ tendons. Hold the stretch for 15 to 20 seconds and repeat. 3. To strengthen your quadriceps — the front of your thighs — bend your knees in that runner's stretch, placing some weight on your upper legs. Hold for 15 to 20 seconds. _- 4. To firm your quadriceps and stomach muscles, sit in an upright position and raise both legs to your chest. Hold for five to 15 seconds and repeat until tired. Be cautious about this exercise, however, ‘because it Places. a lot of stress >on your lower back. eS 5. To develop some back strength, sit upright with your hands clasped behind your head and lower your head towards your knees and back to the upright position. Aim for 20 repetitions, but be careful about this exercise, too, and don't overextend yourself. 6. To tone up the chest muscles and biceps, sit upright with your hands gripping the back of the seat of your chair and try to lift yourself. Hold for five seconds and repeat 10 to 15.times. 7. For the arms and upper back, sit at your desk and extend your arms so they grip the ends of your desk. “Squeeze” your desk, holding that positionfor five seconds and repeating 10 to 15 times. 8. For the shoulders and arms, while seated, extend your arms to your sides at shoulder level and rotate them in small circles, kwis ise, aiming to build up the number you can-do each time. 9. For the fingers and wrists, while seated, extend your arms and spring and clench your fists, gradually building up the number of repetitions you can do. 10. For your neck and shoulders, slowly roll your head a ise and. t lift your. s as high as they can go and drop them. Repeat 10 to 15 times. There are many other exercises you can do, too. To stretch your hamstrings, put your leg over an open desk drawer while seated and reach for your toes. To add upper-body strength, try push-ups on the edge of your desk with your feet on the floor. . If you really want to take things seriously, keep some light barbells, hand grips or spring-like chest developers in your desk drawers for an instant workout. The extra energy these exercises will give you will be well worth the odd looks you get from your fellow workers. And, while they're no'substitute for a good aerobic workout, they're better than the coffee, cigarette or candy bar that too often occupies the hands of today’s office professional. Injuries cripple HALIFAX (CP) — Spinal most common cause of par- cord - injuries cripple three alysing spinal injuries. Canadians each day, says the executive director of the It takes three to five years Nova Scotia division of the for someone left paralysed to Canadian Paraplegic Associa- “come to grips with this new tion. way of life,” Rogers said, John Rogers says motor adding that the association vehicle accidents are the exists.to help ‘rebuild lives. DAILY FLIGHT SERVICE Starting Wednesday, Dec. 4, 1985 Departs Castlegar — 8 a.m. ——Arrives-GCranbrook —10:15-a.m. Departs Castlegar — 10:30.a.m. Arrives Penticton — 11:30 a.m. Arrives Kelowna — 12 noon — ALL ABOVE TIMES LOCAL — Phone Toll Free for Information or Reservations 1-800-663-7047 Local Customers Call — 365-7701 Located at the Castlegar Airport Stress cited as factor OTTAWA (CP) — Victims of heart attacks are much less likely to die from sub- sequent attacks if they cut down the stress in their lives, a study by McGill University researchers suggests. Only five per cent of the male heart-attack patients enrolled in a “life stress monitoring program” died of a second attack within a year, the study shows. A control group of patients who got the standard medi- cal follow-up treatment, and no special help in coping with stress, had a’death rate that was twice as large. The study was done by Nancy Frasure-Smith, pro-- fessor of nursing and -psychi- atry, and Dr. R.H. Prince, professor of psychiatry, and was financed in part by grants from the federal gov. ernment. The work at McGill dates back to 1977 and involved some 450 male heart-attack victims. The plan is to follow the patients after the end of the program to see if the sharp—difference—in—death rates between the control and treatment groups con- tinues. Every year, tens of thou- sands of Canadians suffer heart attacks — what doctors often call myocardial infare- tion or MIS. Those who survive a first attack are normally given drug therapy and are advised to stop smoking, lose weight and exercise regularly. “Yet-despite the resources devoted to such treatments, 10 to 12 per cent of MI sur- vivors do not live to see the anniversary of their hospital discharge.” The stress monitoring pro- gram was designed to see if BUSINESS DIRECTORY | Telephone 365-5210 > Directory willbe eceoted upto re p.m. Dec. 20 for Spe sachets pe er Accounting Beauty Salons Brian L. Brown CERTIFIED GENERAL ACCOUNTANT 270 Columbia Ave. Castlegar Ph. 365-2151 SOLIGO, KOIDE & JOHN CHARTERED ACCOUNTANTS 615 Columbia Ave. (Upstairs) Castlegar — Phone 365-7745 Henry John, B.Sc. C.A. Resident Partner _ MOROSO, MARKIN & BLAIN — CERTIFIED GENERAL ACCOUNTANTS - 241 Columbia Ave. Castlegar Ph.'365-7287 amount of ___ psychotherapy to the con- ventional medical therapy would make any difference. Patients in the treatment group were at THE HAIR ANNEX (eae, OGLOW'S PAINTS & WALLCOVERINGS 365-6214 RUMFORD PLACE- > */ super Sweep Chimney Services Ltd. + Complete! Maspory Work © Chimney Li © Certified Fire Safety Inspections 735. Columbia Ave. 1 WEST K CONCRETE LTD. home every month and asked 20 about of stress, like an inability to concentrate, loss of sleep or loss of self-confidence. When a patient turned out to have four or more sym- ptoms, a nurse was sent to find out more about his problems and a_ personal stress reduction program was planned by the health professionals running the’ program. “Nursing contact - contin- ued until the project team felt that a patient's problems were resolved and he re- ported fewer than four out of 20 symptoms at the time of ‘monthly telephone monitor- ‘@FAST COURTEOUS SERVICE ‘GENUINE savin PARTS ‘OWE SERVICE AL avs pecaaLize IN MAYTAG CASTLEGAR PLUMBING & HEATING LTD. 1008 Columbia Ave., Castlegar, B.C. 365 PIPELINE PITT RD. Genelle Customers 693-: Castlegar 365-2430 PLANT TOLL FREE 1-800-332-2218 F. PIRSH CONTRACTING 2045 Columbia Ave., Trail Russell Auctions 399-4793 Thrums Buy or Sell by Auction © Custom-built kitchen cabinets © Resi aC i © 1985 Universal Press Syndicate “Remember me? | sold you the set of encyclopedias.” C-& M-HEATING Furnaces General Metal Work Air Conditioning Humidifiers Flashing Service Work Plumbing Call 365-8138 Moving & Storage | WILLIAMS MOVING & STORAGE Ave., ed ALL TYPES OF CON LAAN Castlégar News Copier Systems CALL DAVE PLANT 1-800-642-1234 SSE ROI PRINTING —%—BROCHURES % PRESS SERVICE * FLYERS *% PHOTOCOPYING 800 Highway Dr. Invite you to call ies tor atree ted’ nai business. Ph. 365-3328 Collect J.T. (TIM) ALLEN B.Sc. O.D. OPTOMETRIST No. 2-615 Columbia, Castlegar 365-2220 or 366 Baker St., Nelson 352-5152 * Big jobs or small jobs Ph. 368-5911 1 Auto Rentals AVIS sg95 PER DAY Plus 12¢ km, Saturday and Sunday LOCATED AT Castlegar Airport Terminal Adastra Aviation — 365-2313 | CREATINE DRAPERIES B.S. O.D. OPTOMETRIST 1012 - 4th St. Castlegar PHONE 365-3361 Tues. - Fri. 9a.m.-5 p.m. Saturday 9 a.m. - 12 noon THE STORE THAT HAS IT ALL IN DRAPERY! Gwen Kissock In-home drapery estimates — no charge, no obligation. Commercial or Residential 9:29-5:30-Iwes. to Sat. Bus. 365-3515 Res. 365-6880 1434 Columbia Ave., Castlegar BARTLE & GIBSON whe Plumbing & ig Centre « American Standard * Valley Fibrebath © Jacuzzi * Cran * Duro Pumps & Softeners © PVC Pipe Fittings _* Septic Tanks __ —_ 365-7705 ~ $9.95 PER DAY Friday to (Udiniemomn 2 Days} Plus 12¢ km. on * compect cars * Pickup trucks eveilable 50 FREE KMS Castlegar Airport ‘ond CASTLEGAR FUNERAL CHAPEL Dedicated to kindly, thoughtful service. COMPLETE FUNERAL ‘Cremation, Traditional Burial and Pre-Arrangement Plan Available. _RAE'S PLUMBING Commercial — Residential Hot Water i 365-7555 r Soques, Phone 365-3222 Water Systems 365-6658 Creek Castlegar Roy S. Dickie Ph. 365-2565 Recycling RECYCLING SPAGHETTI Specializing in Halian Cuisine Lunch 11:30 02 week aes: For Reservations Phone 364-1816 1475 Cedar Avenue Trail, B.C. Peppercorn TERRA RL MOVA sAOTOR INN 197 Columbia Ave. 365-7266 copytron CASTLEGAR THE COLANDER Rubber Stamps RUBBER STAMPS Made to Order CASTLEGAR NEWS 197 Columbia Ave. Phone 365-7266 COLEMAN COUNTRY BOY SERVICE Sump & Septic Tank Pumping PHONE 365-5013 3400 - 4th Avenue Castlegar ASISSI SKIN CARE STUDIO at Avenues 1480 Columbia Avenue Castlegar, B.C. Telephone 365-7616 Did you know all the following health and beauty services are available to you? * Complete 2 hour facial © Bio-Youth facial treatment Eyelash tinting Hair removal by waxing Make-up Consultations Cosmetic body massag’ Colour and wardrobe analysis 6-Week New Image Classes Gilt Certificates INTERNATIONALLY TRAINED ESTHETICIAN Typesetting TYPESETTING Give your photocopied printing (newsletters, notices, etc.) @ professional image. _ CASTLEGAR NEWS Commercial Printing 365-7266 Lose the weight you want to, 9 9 wealthy food, and net tool ing hungry, You'll learn how ai Ot BC crash diets of 7. Call for your first free con- sultation today, afr 7o.m. 10 12:30 p.m. —8a.m.-9a.m. «Call 365-6256 AY, ’ Castlegar News * VOE- 38, No. 102 50 Cents CASTLEGAR, BRITISH COLUMBIA, SUNDAY, DECEMBER 22, 1985 PROFESSIONAL Leoding & Convention Hote!” © 3halls to serve your needs * lyse nhome, in hall or wherever you desire LET THE PROFESSIONALS. ‘GIVE YOU THE BEST Phone 368-3355 Ask for Gary, Brian, Dine or Mary Terra Nova Motor Inn 1001 Rossland Ave., Trail Welding & Cross-country skii fing | near Nancy Greene.