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Posted: 03 Nov 2012 09:01 PM PDT

There is no simpler, cheaper exercise for better health than walking. You can do it forward, backward or sideways.

THERE are some lessons in life that once learnt, can never be forgotten. Walking is one of them.

Unless your proud parents recorded a video of you taking your first step, you may have forgotten how you learnt it, but it's one brain activity that remains in your memory forever. The body just knows how to do it.

As the toddler progresses from crawling to walking, he falls less and is able to balance more. You probably walked more in your childhood and adolescent years than you do now, no thanks to modern day comforts and technology.

Walking is a form of exercise accessible to just about everybody. It's safe, simple, doesn't require registration fees, trims your waistline, has many health benefits, and is a great way to start exercising if you've been idle for a while.

Depending on the intensity of your walk, walking can be a gentle, low-impact exercise that is especially recommended for senior citizens. Walking can help control disease progression, and relieve symptoms in people with cardiovascular disease, diabetes, arthritis or other musculoskeletal problems.

Earlier this week, Kuala Lumpur was listed as the second best shopping city within the Asia Pacific region, beating Singapore, which took the number five spot. Hong Kong was listed as the best. The number of malls sprouting here is simply unbelievable. Come weekends, these places are packed with screaming children, grandparents and parents taking advantage of sales and what-nots (you can tell I'm not into retail therapy).

Do the mall walk

Now, instead of just shopping and fulfilling your designer desires, why not embark on some mall-walking? Yes, there is such a thing, although I'm not sure if it exists here. You can argue that you're walking in the mall anyway, but it's not the same.

When you're shopping, the pattern is to amble, stop, chat, walk, have-a-slurpy stop, sit, etc. You're not working your heart rate as you would when you consciously exercise. And the stop-go activity is actually more tiring than a proper workout!

With mall-walking, you don't have to worry about traffic, pollution or weather, but take extra caution regarding safety in the car parks. The only setback is if you go at peak hours, you'll keep jostling with fellow shoppers.

All you need is a pair of good, comfortable walking shoes. Get one with flexible soles to cushion your feet and absorb shock. Shoes are something you shouldn't scrimp on, as a cheap, low quality pair of footwear tends to make your feet hurt, potentially cause injuries, and discourage you from completing your workout.

The origins of mall-walking are unclear, but in many parts of the United States, malls have community-sponsored walking programmes. Some have collaborated with local hospitals or health organisations to establish walkers' clubs that provide awards for walking certain distances, discounts for shopping at the mall, occasional free breakfasts, and mileage logs for members – all in the name of walking for better health.

Doing it backwards

Now, most of us know only how to walk one way – forward. Strange at it may sound, walking backward offers plenty of benefits, and is believed to burn more calories than walking forward.

When I first heard of it, I was sceptical until I tried it myself after straining my iliotibial band from taking a tumble while skiing. I discovered it was less stressful on my joints, and allowed my injury to heal faster.

Walking backwards also increases your sense of balance and hearing, because you cannot depend on vision to steer you. It's great for people involved in a sport where they need to change directions rapidly or run backwards.

I occasionally incorporate this into my dance conditioning classes, pairing my students in twos so they can keep check and warn their partners of potholes and uneven surfaces.

Two University of Oregon professors, Barry Bates and Janet Dufek, have studied the benefits of backward walking and running on people since the 1980s. They found that backward walking creates reduced shear force on the knees, and may be useful for anyone experiencing pain going up and down stairs, or doing lunges or squats.

Walking backwards uses more energy in a shorter period of time. It is good for those recovering from hamstring strain because of reduced hip range of motion. Backward walking creates no eccentric loading of the knee joint, and can give hikers and scramblers some rest from overuse.

If you're embarking on your first walk in a decade, be it forward or backward, pay attention to your body. Gasping for air is not a good sign. At the slightest hint of pain or dizziness, stop immediately, seek help and address the problem. If necessary, go to the doctor.

Never continue with your exercises thinking you can work through the pain. Most of us have this mindset that pain is good. I confess I'm often guilty of ignoring pain, and once danced through a fractured foot, only to have it worsen.

I haven't gotten any wiser since that incident a decade ago, but at least I can (sort of) differentiate the kinds of pain and know when to stop.

Like any exercise form, it's crucial that you warm up before starting to walk. Walk slowly and march in place for about five minutes, increasing your pace until you begin to feel your muscles warming up. Then do a quick stretch for the calves, quadriceps and hamstrings, as these are the muscles engaged most while walking.

To reduce stress on your heart and muscles, end each walking session by slowing down your pace for five minutes, like taking a stroll with your sweetheart. Then, repeat your stretches, holding them for a longer time.

Start slowly, and as your fitness improves, take it up a notch by brisk walking, carrying water bottles for added resistance, or walking on an incline.

Remember, step on the heels first, followed by the ball and the toes. Research has shown that regular, brisk walking can reduce the risk of heart attack by the same amount as more vigorous exercise, such as jogging.

Maximise heart rate

As you walk, measure the intensity of your workout by checking your heart rate. Knowing your heart rate allows you to increase the intensity to maximise your workout, or slow down to avoid overdoing it.

A simple way to calculate your heart rate is by using the Karvonen formula, devised by a Scandinavian physiologist, and widely considered the gold standard by fitness professionals.

To get your maximum heart rate, minus your age from 220. For example, if you're a 40-year-old, your maximum heart rate would be 180, ie you shouldn't work at a level that sends your heart pumping at 180 pulses per minute.

If you're new to exercise, your targeted heart rate range should be between 50% to 60% of your maximum heart rate, ie you should be working to get your pulse up to 90-108. As your fitness improves, you can take your targeted heart rate range up to 85%.

To find out if you're exercising within the range of your target heart rate, stop walking to check your pulse manually at your wrist (radial artery) or neck (carotid artery). Another option is to wear an electronic device that displays your heart rate.

If you don't like walking alone, invite your spouse, partner, friend or neighbour to join you. I've seen many individuals walk with their dogs. In fact, sometimes I'm not sure who is the master, because oftentimes, I've seen the dogs keep better pace than their owners!

When I go on my weekend hikes up a hill, a familiar face I bump into is a woman who races with her two German shepherds. Not only do they keep her company, they are excellent guard dogs and sniff out the snakes in the area.

Walk six times a week, at least 30 minutes per session, or break it up into two 15-minute sessions. That's not too much to ask, is it?

Revathi Murugappan is a certified fitness trainer who tries to battles gravity and continues to dance, but longs for some bulk and flesh in the right places.

Virus on the loose

Posted: 03 Nov 2012 08:58 PM PDT

Influenza spreads easily and can be dangerous, so avoid the risk of infection.

BY now, you may have heard of this respiratory illness, influenza, especially after the A (H1N1) pandemic. If you have not, then you should know that influenza, or commonly known as the "flu", is a contagious viral infection that spreads through droplets when those infected cough, talk or sneeze.

The flu is often confused with the common cold, but flu symptoms are usually more severe than the typical sneezing and stuffiness of a cold. Symptoms of the flu are characterised by fever, chills, headaches, runny nose, muscle aches, cough, sore throat, fatigue, nausea or vomiting, and diarrhoea.

Influenza viruses are divided into three types: A, B and C. Influenza A usually causes the most problems. After five days, fever and other symptoms will usually disappear, but a cough and weakness may continue.

All symptoms are usually gone within a week or two, provided no complications occur.

The flu is a seasonal disease that normally occurs during the colder months or during the "flu season".

According to the Health Ministry, influenza surveillance in Malaysia from 1997 to 2005 showed that the incidence of influenza virus infection is typically higher during March and July. However, one can still contract the flu at any time of the year, as we do not have the typical winter months that those in temperate countries experience.

This epidemic can seriously affect all age groups, but the highest risk of complications occurs among children younger than two, as their immune systems are less mature.

According to the Center for Disease Control and Prevention in the US, more than 200,000 people are hospitalised each year from the flu, and about 36,000 of them die from the flu or flu-related illnesses. Children are hit the hardest.

It is therefore very important to take the flu seriously, as it places children at a much higher risk of contracting complications such as ear infections, sinusitis, and life-threatening conditions like bronchitis or pneumonia. In some instances, influenza can lead to death, especially when there is secondary bacterial infection.

Passing on the virus

The flu usually affects children who spend time in close contact with each other, especially at day-care centres and schools. These are two of the most common breeding grounds for the transmission of influenza, because so many items are shared within such close proximity, and amongst a large group of children.

Some of the ways they may get the flu could be by touching contaminated surfaces such as door handles, sink knobs, toilet handles, toys, pencils, pencil sharpeners, food, chairs and fabric items.

A child who is in the very early stages of the flu (12 hours or less, before the fever sets in) up to 24 hours after the fever has broken, can contaminate others. This means that your child can pass on the flu to another before you or your child even knows that he or she is sick.

Preventing the spread

Yearly flu vaccinations are the most important and effective way to protect your child against this serious disease.

Because the viruses are constantly changing, the influenza vaccine is regularly updated to ensure that it protects against different strains that are circulating in any particular year or season.

The most recent 2012-2013 vaccine protects against the influenza A (H1N1) virus, the influenza A (H3N2) virus and the influenza B virus.

Children who are six months and up to nine years of age getting a flu vaccine for the first time will need two doses of vaccine the first year they are vaccinated. If possible, the first dose should be given as soon as the vaccine becomes available. The second dose should be given 28 or more days after the first dose.

Subsequently, they need one dose every year.

Children younger than six months face the highest risk of serious complications. However, because they are too young to receive the influenza vaccination, parents, guardians and those who care for them should be vaccinated to protect these little ones, as well as themselves.

As it is well-known that influenza complicated by secondary pneumococcal infection leads to serious complications and death, these children are advised to get the pneumococcal vaccine too.

How the vaccine works

The first dose "primes" the immune system, while the second dose provides immune protection. Children who get only one dose of flu vaccine instead of two, may have reduced or no protection from that single dose.

Two doses are necessary to protect these children. It usually takes about two weeks after the second dose for protection to begin.

It is also recommended that people in contact with groups of children, especially parents and day-care personnel, get a flu vaccine in order to protect children from the flu.

Don't allow your children and family to become victims of the flu and its various complications. Get your whole family vaccinated against this virus every year, as it is the safest way to ensure that they are protected against influenza.

Important reminders

Protect your child, family and others by following these steps:

1. Cover your child's cough or sneeze with a tissue or cloth, and wash his hands frequently to keep germs from spreading.

2. Encourage care providers and children to use soap and water to wash their hands when they are visibly soiled, or an alcohol-based hand cleaner when soap and water are not available. Care providers should wash the hands of infants and toddlers when their hands become soiled.

3. Encourage care providers to wash their hands between contact with infants and children, such as before meals or feedings, after wiping the child's nose or mouth, after touching objects such as tissues or surfaces soiled with saliva, after diaper changes, and after assisting a child with toileting.

4. Clean frequently touched surfaces, toys, and commonly shared items daily.

5. Keep yourself and your baby away from people who are sick, as much as you can.

6. Make sure your children maintain a healthy lifestyle, such as eating a balanced diet, drinking enough fluids, exercising regularly and having adequate rest.

Datuk Dr Zulkifli Ismail is a consultant paediatrician and paediatric cardiologist. This article is courtesy of the Positive Parenting Programme by the Malaysian Paediatric Association supported by an educational grant from Sanofi Pasteur Malaysia. The opinions expressed in the article are the view of the author. For more information, please visit www.mypositiveparenting.org.

King of the concrete jungle

Posted: 03 Nov 2012 08:57 PM PDT

Scaling brick walls, leaping from rooftops and performing terrifying drops are part and parcel of parkour, a training discipline that utilises the human body from point A to point B in the most efficient manner possible. This writer takes on a risky racecourse in the concrete jungle.

THE ability to navigate from rooftop to rooftop, make death-defying jumps with perfect landings, and scale seemingly impossible obstacles like walls, fences and boulders, seems possible only in a Jackie Chan movie.

Yet, charging through such dangers and terrifying stunts make up the core fundamentals of parkour, a training discipline that uses the human body to get from point A to point B in the most efficient manner possible.

The discipline uses no equipment and is non-competitive. A male practitioner is called a traceur, while a female is known as a traceuse.

They turn urban environments into training grounds to challenge the limits of their bodies. In parkour, scaling concrete walls, leaping from multi-storeyed buildings, and performing terrifying jumps, are just part and parcel of the race course.

Last month, this writer got a sample of the parkour experience, courtesy of Fitness Innovations Malaysia (FiT Malaysia). At a parkour coaching qualification course conducted by Parkour Generations Level 3 coaches Stephane Vigroux and Dan Edwardes, I was introduced to some of the sport's most basic movements, which included jumping, climbing and running.

So, swinging from building to building wasn't part of the itinerary, but the experience was still no walk in the park. In truth, it felt a lot more like fumbling and tumbling across the steely expanse of a concrete jungle.

Following an extensive warm-up routine, I, along with some 10 other participants, was recruited to perform movements such as the vault, which involved a series of leaps and jumps off whatever railings, platforms and ledges we could find at a commercial building in Petaling Jaya, Selangor.

We were also taught how to manoeuvre our body through gaps in between railings, as well as to perform a wall run, which allows a practised traceur to efficiently bounce off walls.

The thing with parkour is, there is no safety net. In Britain, 14-year-old Alex Leatherbarrow had slipped and plunged to his death while attempting to clear a 1.8m gap from the rooftop of a house.

While I wasn't put in any real life-threatening scenarios, the prospect of slipping off a six-foot ledge with nothing to break my fall was not altogether an assuring thought either.

If my fears of tumbling into a loud splat on concrete had been valid, then being the only female participant in the group only exacerbated whatever reservations I had.

Still, overcoming one's fears and inhibitions is part of the parkour experience, Vigroux points out.

Besides honing one's physical abilities, parkour also helps develop mental strength. "The mind has been tricked to believe that you can't do certain things," he says.

The idea of parkour is to enable one to tear up the streets and tear down whatever mental barriers one may have.

Above all, the philosophy of mental strength and self-discovery resonates throughout the history of parkour.

The concept was developed by Raymond Belle, David Belle and Sebastien Foucan.

Raymond learnt the French méthode naturelle (a physical and mental training method based on natural possibilities) while in the military. Its emphasis on using athletic abilities for good, altruistic purposes had a huge influence on Raymond, who would become a legend as one of the fittest and top rescuers in the French elite fire-fighting regiment.

His combination of physical prowess and staunch spirit inspired new firefighters like his son David and Sébastien Foucan, to take on the sport.

Together, David and Foucan formed a group called Yamakasi with other youngsters who shared their passion for what was known then as l'art du déplacement (the art of movement).

However, a disagreement later tore the group apart. David stuck to his purist approach of the art, combining positive values with the method of moving parkour.

There are no specific reps or sets to any of the movements in parkour. In training, each obstacle is approached individually and accordingly. A majority of its techniques depend on fast redistribution of body weight and the use of momentum to perform difficult body manoeuvres at great speed.

Absorption and redistribution of energy are other aspects to consider. Movements like rolls when landing help reduce impact from a jump on the legs and spine, allowing a traceur to attempt greater heights beyond those considered safe or sensible by the layman.

Most of my fellow participants overcame the courses with little difficulty. I ended up with thick, purple bruises across the length of my legs following several failed attempts to leap over a wall.

At another session, we were made to go on all fours and without our knees touching the floor, to circle the room for a total of 15 minutes.

It didn't take half that time before we were waddling in stinky, disgusting sweat. Surprisingly, and perhaps due to my smaller and shorter female form, I was able to go faster and for longer than most of the other participants.

It wasn't my most glamorous moment, but challenges like these are what drive traceurs like Abudi Alsagoff to constantly push their limits.

The 21-year-old engineering student has been practising parkour for five years, making him a veteran in the local scene.

He is also one of the founding members of Parkour Malaysia, and has done stunt work for TV commercials.

His interest in parkour began after he came across YouTube videos of famous traceurs like founder David himself. He went on to spread the word, and gathered friends and neighbours who shared his newfound curiosity and excitement, and began training for the art.

His passion later led to a meet-up with other parkour enthusiasts across the country. Together, they organise weekly jams where they train young traceurs for free.

Abudi's usual training grounds are parks and playgrounds, including the ones near his home in Bangi, Selangor, and places in Putrajaya, Titiwangsa, Setiawangsa and Shah Alam.

He shares that he usually trains on weekends, and usually in a group of 10.

Malaysian traceurs are mostly male college students, he adds. They include his friend Amirul Ashraf Mohd Yazid, a 19-year-old video animation student.

"I do parkour because I want to challenge myself and to beat my fear of heights," Amirul shares.

A fair number of aspiring traceurs found the local parkour community through their website (http://parkour.my/).

There is a growing interest in the parkour scene, Abudi says: "We have been seeing an increased number of participants at our annual jams.

"In 2009, when we first started, about 100 people from all over Malaysia, including those from Sabah and Sarawak, turned up. In 2010, about 200 showed up, and last year, we had even more."

The skills that Abudi exhibits during these jams often attract fascinated onlookers. You would be in awe too if you saw someone jumping from two to three metres high, or performing a back flip faster than you can blink.

Beyond this fascination, his brazen attempts have also drawn the ire and unwanted attention of local residents and security forces.

"We have been chased off in places like KLCC," Abudi recalls with a shrug. "While on the course, my class was also told to evacuate from a building by security."

So what is it about the risky art that attracts traceurs?

One suspects that the possibility of danger and imminent doom is all part of parkour's appeal. Above all, the sense of triumph and liberty derived from a hard-won conquest makes whatever risk and dangers of the sport worthwhile.

It isn't the kind of training that will give you a superhero's physique or help you develop the strength of an Olympic weightlifter, but the good part is, as Jerrican Tan, certified personal trainer and managing director at FiT notes: "You can practise parkour anytime and anywhere, even if you have no access to a gym."

More importantly, and especially at an age when obesity is a growing problem, parkour provides a fun alternative method to stay healthy and fit, he opines.

Kredit: www.thestar.com.my

Ahad, 4 November 2012

The Star Online: Lifestyle: Health

The Star Online: Lifestyle: Health

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