On 28th November 2023, a personal trainer, namely David Khizanishvili, visited the campus of Caucasus University to address the health-related meeting. This Meeting was held on the topic of “stress in the modern world”. The seminar also discusses issues like spinal health, regular exercise, and nutrition.
It is worth mentioning that in the present scenario, a large number of people are suffering from many health complications. Work-related stress is also causing huge health problems as well.
With the advent of privatisation, globalisation,and liberalisation lack of job security is also causing the pain among the youth as well as adults.
Long working hours are causing spinal-related problems.
Spinal health is important for overall well-being. As per trainers, these are some tips on spinal health along with
proper exercise and nutrition
Good Posture: Practice good posture while sitting, standing, and walking.
Regular Movement: stop prolonged periods of sitting. Take breaks to stand, stretch, and move around throughout the day.
Proper Lifting Technique: when lifting objects, bend at the knees, not at the waist. Keep the object close to your body and lift it with your legs to prevent any injury.
Strengthen Core Muscles: A strong core provides support to the spine. Include exercises targeting the abdominal and back muscles in your regular fitness routine.
Stay Active: Activities like walking, swimming, and yoga can help maintain flexibility and strengthen muscles.
Some Exercise for Spinal Health includes as following :
Core Strengthening Exercises: Planks, bridges, bird-dog exercises, etc
Flexibility Exercises, such as yoga or Pilates, to maintain flexibility in the spine.
Low-Iimpact Aerobic Exercise: Activities like cycling can improve overall fitness without putting excessive stress on the spine.
Posture-Improving Exercises: Specific exercises, like shoulder blade squeezes, can help improve posture.
Back Extension Exercises: Exercises that gently extend the spine, such as cat-cow stretches.
Trainer also spoke on Nutrition for Spinal Health. Per him following are the tips for a healthy diet:
Protein: Protein is crucial for muscle repair and maintenance. Include lean sources like poultry, fish, tofu, and legumes in your diet.
Vitamin C: Found in fruits and vegetables, vitamin C supports collagen production, which is important for the health of connective Tissues.
Healthy Weight: Excess weight can strain the spinal cord. A well-balanced diet along with regular exercise can help to maintain a healthy weight in the long term as per trainer.
The trainer also advised the attendee of meeting to consult with healthcare professionals before starting a new exercise program, especially if you have existing health conditions or concerns about your spine.
At the end of the meeting, students of the university asked many health-related queries and got them answered by David Khizanishvili.