Fatigue and felling “tired all the time” is a common feature in modern life. Mental tensions are often expressed as constant partial contraction of the muscles, which depletes your energy and disrupts your breathing pattern, making you tired. Muscles remain tense, even when you are inactive and think you re resting. To wakeup lazy muscles, here are 6 moves you can do to combat fatigue:

1. The big bend – Stand with hands on top of table or chair; bend forward from hips. Back up until arms are straight out. Next, stand on rope, feet wide apart; pull rope taut. Lower head, draw hips back. Feel the pull through arms, spine, and backs of legs.

2. The long stretch – This second warm-upper removes tension from long muscle fibers and tendons. You need a length of rope, ends knotted together.

Rope in hands, raise arms up and out, so rope becomes taut all around.

3. Cat Stretch – Crouch down on your hands and knees, with your arms and thighs vertical, like pillars. As you exhale, slowly lower your head and arch your back up, so that it forms a curve. Then, as you inhale, bend your head up and bring your spine down so that it dips slightly. Feel the stretch along your spine, neck and shoulders. Repeat several times, breathing slowly, and accentuate the upward and downward stretches of the spine as much as you can; do not move your head.

4. Inverted corpse – Lie near a wall and raise legs, resting them on the wall at a 450 angle, without bending knees. You may place a cushion under your buttocks, but not during menstruation. This exercise is also good if you suffer from varicose veins.

Caution: Avoid this if you have recently had a blood clot in a vein or if you have hypertension.

5. Cobra – Lie face down with your legs together. Place your hands flat on the floor, on either side of your chest. Inhale and raise your head. Exhale. Inhale and raise your chest until your ribs are off the floor. Exhale. Inhale and stretch further up and back, stopping just before your navel comes off the floor. Use your back muscles to lift your rib cage, and then use your arms. Hold for three to five breaths, and then slowly lower yourself as you exhale.

6. Meditation pose – Sit with your legs out and part them to form a V-shape. Bend your left leg and bring it towards you, placing your left foot on the floor close to your groin. Then bend your tight leg and place your right foot on your left thigh. Rest your hands on your knees. Keep your back straight and start to meditate.

H y p er t e n s i o n – high blood pressure – one of the main causes of preventable illness in our society. It is responsible for many strokes, heart attacks and cases of kidney disease.

This problem is common, being present in about one in six men, and one in eight women, between the ages of 25 and 64. Unfortunately most people with hypertension feel perfectly well and have no idea they have this potentially lethal condition.

Blood circulates through our bodies in a network of vessels known as the vascular system. The heart acts a pump, continually pushing blood around the system.

When blood pressure is measure two figures are recorded, for example 120/80.

The higher number is the systolic blood pressure. This measure of the highest pressure in the system which happen with each contraction of the heart.The lower figure – diastolic pressure – is the pressure in the system between heartbeats. If either, or both, of these level are too high, hypertension is present.

There is still debate among doctors about exactly what levels of blood pressure should be considered too high, and when treatment is needed. For this reason hypertension is often classified into three groups: mild, moderate and severe.

In general terms concern is felt when the systolic pressure is much above 140 and the diastolic above 90. Obviously in more serious cases (for example 200/110) there is no difficulty in deciding that treatment is necessary.

S o m e t i m e s hypertension occurs as a result of other diseases, particularly kidney disease. But in most cases there is no obvious cause.

Mild hypertension can often be treated by changes to life style. Weight loss and increased exercise can make big difference for some people. But in most cases of moderate and severe hypertension treatment with drugs is necessary usually forever.

It is not a disease that can be cured, but it can always be controlled.
A wide variety of drugs is now available and treatment can be tailored to suit the particular patient. For some, blood pressuremay be well controlled with single tablet once a day.

Other may require a combination of several different drugs to control their blood pressure. Newer treatment generally have far fewer side effect than the drugs originally used to treat hypertension and most people continue to live normal lives with the small inconvenience of having to take one or more tablets every day.

It is sensible for all adults to have their blood pressure checked occasionally. If the level seems high the doctor will want to re-check and if the level remains high investigations and treatment may be necessary.

By controlling blood pressure and addressing other risk factors such as smoking, obesity, lack of exercise and cholesterol in the blood, many lives will be prolonged and strokes prevented.