|
|
ABC Health Guide &
Resources
This comprehensive health
guide is provided as a service to the patients and others who are
interested in their good health. There are links to authoritative
medical institutions providing best health information and
guidelines ..... The instructions and advice presented are in no
way intended as a substitute for medical counseling.
Do not take any
information you read at face value. Always check it out with your
doctor. You should discuss your specific health concerns with your own
personal physician.
All Health Resources and
Search Engines are created by their respective owners and authors.
Managing
Stress - My Stress
Assessment
-
Do I
feel tired when I get up every morning?
-
Do I
often get headaches whenever a deadline is due or when work piles
up?
-
Do I
have problems falling asleep?
-
Do I
have difficulty concentrating?
-
Do I
get irritated and lose my temper easily?
If you
answered "YES" to any of the above questions, you may not
only be handling stress badly, but you may also have a medical
problem. Check with your doctor if you are not sure.
Do
You Know
-
Regular
exercise can reduce your risk of high blood pressure, diabetes,
heart disease and osteoporosis (brittle bones).
-
Exercise
improves mental health and personal well-being.
-
Regular
exercise, combined with a balanced diet, is the most effective way
to reduce excess body fat.
-
Physical
fitness cannot be stored. You need to keep exercising regularly to
maintain it.
Very often
we hear people saying, "I have no time to do any exercise"..
Yet you can find them spending hours drinking, playing mahjong, etc.
Is it too much to set aside 10-15 minutes a day to exercise?
Taijiquan
is one of the best form of health giving exercises. It takes only
10-15 minutes to perform the modified taijiquan routine. TRY IT.
For for more information
on taiji quan, contact Webmaster
An
unusual anecdote to relief Stress, Frustration, Overworked,
Anger, etc ??? You Must Read It To Appreciate !
Are
you suffering from Panic Attacks (Disorders)? Check out some tried and
tested calming methods
Walk,
Don't Run - Just some of Linda Tom's instant de-stress delights.
Click
on the category of your interest to see the links for the best
available health information and guideline
You need to be patient when linking to these web sites
as
the loading process is slow
- Access the most comprehensive
condition database online:
- Conditions A
to Z ..... diseases such as AIDS, Arthritis,
Impotence, Sinuses and many more .....
Refers to many
different areas of exercise and sports science that relate both to
performers and care of injury. Within sports medicine are areas of
specialization such as clinical medicine, orthopedics, exercise
physiology, physical therapy, athletic training, massage therapy,
sports nutrition and sports psychology .....
Dr
Koop - A highly recommended site. Set up by the former US
Surgeon General Everett Koop.
Webmd
- Useful health information tailored for the public.
MOH
Singapore - The Singapore's Ministry of Health website
provides basic medical information as well as that on policies such as
the advanced medical directive and Medisave. It also has links with
various government and restructured hospitals here.
Medfolders
- This one aims to be more than your usual health-information
website. It provides interactive tools - from charts to reminder
e-mail - to help patients manage their disease or maintain their
health.
Oneskin
- A site set up only early March 2000 by dermatologist Lim Kah
Beng to provide the A to Z's of skin and its problems.
It
has information on skin care, cosmetics, skin products and skin
diseases.
There
are also community boards for various skin problems, such as eczema
and acne, for fellow sufferers to share and exchange information. You
can also post questions to him online.
SGH
Health4U - A newly launched
web site by the Singapore General Hospital to provide information on
common medical problems such as diabetes... and many more...
Cyberdoctors
On Call - Look to the Internet and bone up on herbs , drugs,
medical conditions, treatments and tips .... in minutes.
mypharmacy
,
set up by Changi General Hospital, is the first online hospital
pharmacy in Singapore. It provides a wide range of homecare, medical
and surgical supplies, eye care, dental care and over-the-counter
medication.
These are
the selected links that I have found to be comprehensive
and interesting. If you find any link that is not working properly,
please let me know and I will verify the link, update it if necessary,
or remove it. I will be adding to this list as time allows. Do
check back often.
KEEPING
FIT: In Your Golden Years .....
-
BUILD
up to all exercises gradually, especially if you have been
inactive for a long time.
-
Once
you have built up a regular schedule, include these four types
of exercises: endurance, strength, balance and stretching.
-
If
you have to stop exercising for more than a few weeks, star out
at half the effort when you resume, then build back up to where
you were.
-
When
bending forward, always keep your back and shoulders straight to
ensure you are bending from the hips , not the waist.
-
If
you have had a hip replaced, check with your surgeon first.
ENDURANCE
-
To
build stamina, do walking, jogging, or any activity that raises
your heart rate for extended periods of time.
-
Exercise
at least 30 minutes on most or all days of their week. You can
divide the 30 minutes into shorter sessions of no less than 10
minutes each.
-
Warm
up and cool down with a light activity, such as easy walking.
-
The
more vigorous the exercise, the greater the benefits.
-
Activities
should not make you breathe so hard you can't talk. They should
not cause dizziness or chest pain.
-
When
you are ready to progress, first increase the amount of time,
then the difficulty of your activity.
STRENGTH
-
Do
strength exercise for all your major muscle groups at least
twice a week, but not for the same muscle group any two days in
a row.
-
The
eight main muscle groups are found on your chest and back arms,
abdomen, upper and lower back, and the front and back of your
legs.
-
Gradually
increasing the amount of weight you use is the most important
part of strength exercise.
-
Start
with a low amount of weight and increase it gradually.
-
When
you are ready to progress, first increase he number of times you
do the exercise, then increase the weight at a late session.
-
Do
an exercise eight to 15 times, rest a minute and repeat it eight
to 15 more times.
-
Take
three seconds to lift and three seconds to lower weights. Never
jerk weights into position.
-
If
you can't lift a weight more than eight times, it is too heavy;
if you can lift it more than 15 times, it is too light.
-
Avoid
holding your breath while straining.
-
These
exercise may make you sore at first, but hey should not cause
pain.
BALANCE
As you
progress, hold onto the table or chair with one hand, then one
finger, then no hands. If you are steady on your
feet, progress to no hands and eyes closed.
-
Another
way to improve your balance is through "anytime,
anywhere" balance exercises. One example: Balance on one
foot, then the other, while waiting for the bus.
STRETCHING
-
Stretching
exercises may help keep you limber, but these alone will not
improve endurance or strength.
-
Do
stretching exercises after endurance and strength exercises,
when your muscles are warm.
-
If
stretching exercises are he only kind of exercise you are able
to do, do them at least three times a week, up to every day.
Warm up your muscles first.
-
Do
each exercise three to five times at each times.
-
Hold
the stretched position for 10 to 30 seconds. Total session
should last 15 to 30 minutes.
-
Move
slowly into position, never jerk into position.
-
Stretching
may cause mild discomfort, but should not cause pain.
Go
to TOP
- (Source: Exercise: A Guide From
The National Institute On Aging, published in 1999 by
- the National Institutes of
Health)
-
Back to
Contents
Webmaster
Last Updated: August 03, 2001
|