Following balanced dietA balanced diet contains carbohydrates, proteins, fats, vitamins, mineral salts and fibre taken in correct proportion. An unbalanced diet affects the normal functioning and repair of the musculoskeletal system directly and indirectly.Carbohydrates

Main source of energy for the contractions of muscle tissuesDigested in the body to form blood glucose in the form of starches and sugarsGlucose is used to meet the immediate energy needs of contracting muscles and some stored as glycogen in the liver and muscle for the future needs.Insufficient intake of energy leads to the breakdown of tissue fat, carbohydrates or muscle protein, which causes a loss in body mass.Excessive high energy food intake results in increased storage of body fat causing a strain on the musculoskeletal system.

Protein

Provide for the growth and repair of the muscle tissues

Vitamins

Vitamin B (thiamine) is needed for the release of energy for muscle contractionsVitamin C is needed for body and muscle tissues to repair themselvesVitamin D is needed for the absorption of calcium which is needed to strengthen the bones.

Minerals

Calcium is required for maintaining healthy teeth, bones and muscles.Magnesium is needed in bones, proteins, making new cells and relaxing muscle.Phosphorus is used in the formation of ATP (for the contraction of muscle), the formation of bones and in cell division.Sodium is needed for all type of cells including muscle cells to function properly.Sulphur is required for protein formation which is needed to repair muscles.

Having a good posture

Posture is the position in which the body is hold upright against gravity while standing, sitting, lying down, lifting or pushing. Good posture involves training body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities.

Importance of good posture

Keep bones and joints in the correct alignment so that muscles can function properly. Prevent fatigue by using muscles more efficiently, allowing the body to use less energy

or overuse of certain part of the musculoskeletal system. Prevent backache and muscular pain due to strain, overuse or abuse of the

musculoskeletal system. Avoid and decrease the abnormal wearing joints surfaces that could results in arthritis. Reduce the stress on the ligaments holding the joints of the vertebral column together. Prevent the vertebrae column from becoming fixed in abnormal positions. Contributing in good appearance

Standing posture

Good posture when ears are aligned above shoulders, shoulders over hips, hips over ankles, with a slight inward curve in lower back.

Bad posture

i) The shoulders are held back, but the abdomen is pushed too forward causing the abdominal muscles to slacken.

ii) The head is tilted forward, shoulders rounded, pelvic girdle is tilted forward to maintain balance resulting in strained back muscles and affecting proper breathing.

Sitting posture

Bad posture Good posture

Good posture when the muscles are relaxed and body weight is evenly supported by the chair

Bad posture when the abdominal are contracted and tense.

Good lying down posture

Lying on the back Lying on the side

Ensure that the shape of body is in comfortable positionThe natural S-shaped of vertebra column should be maintained when lying on backThe vertebral column should be straight when lying on side

Lifting posture

When picking up an object that lower than the level of waist, keep the back is straight and bend at knees and hips

Do not bend at the waist with knees straight

Stand with a wide stance close to the object and keep feet firm on the ground Straighten knees in a steady motion to rise up

Using proper attire for daily activities

Wear light-coloured, lightweight, tightly-woven, loose fitting clothing on hot days Wear shoes with good arch support with plenty room for toes to extend fully Avoid wearing jewellery such as a long necklace or large earrings to avoid been

entangled by the equipment used in the activity.

Taking appropriate precautions during vigorous activitiesVigorous activities are activities done with force and energyExample: jogging, running, aerobic dancing, swimming and diggingThere always a risk of injury doing vigorous activities, of which the most common one is injury to the muscle and jointsTaking appropriate precautions may help to minimize the risk of getting injury.

Precautions Always do warm-up, stretch and cool down exercises

o Warm up help body to adjust from a state of rest to exerciseo Cool-down help body to adjust from exercise to rest

Build up level of activity gradually over timeo Do not overexert body by exercising too hard or too longo Prolonged exercise, in spite of muscle pains and fatigue, leads to

severe energy shortage which causes muscle spasms and cramps Listen to body for warning pains

o Exercising too much can cause injuries to joints, feet, ankles and legs

o Do not exercise beyond early warning pains in these areas or more injuries may result

Drinks a lots of watero Before, during and after the vigorous activitieso To avoid dehydration- the loss of fluids and salts through sweating,

which may lead to muscle spasms and muscle cramps Watch out for the sign of heart stroke

o Feeling dizzy, weak, light-headed, excessively tired, sweating stops and body temperature becomes dangerously high.

Practicing correct and safe exercise technique

Don't eat for two hours before vigorous exercise. Drink plenty of fluids before, during, and after a workout. Adjust activity according to the weather and reduce it when fatigued or ill. When exercising, listen to the body warning symptoms, and consult a physician if

exercise induces chest pain, irregular heartbeat, undue fatigue, nausea, unexpected breathlessness, or light-headedness.

Warm-Up and Cool-Down Period.

Warming up and cooling down are important parts of any exercise routine. They aid the body in making the transition from rest to activity and back again and can help prevent soreness or injury, especially in older people.

Warm-up exercises should be practiced for five to 10 minutes at the beginning of an exercise session. Older people need a longer period to warm up their muscles. Low-level aerobic exercise is the best approach, such as walking briskly, swinging the arms, or jogging in place.

To cool down, one should walk slowly until the heart rate is 10 to 15 beats above resting rate. Stopping too suddenly can sharply reduce blood pressure, is a danger for older people, and may cause muscle cramping.

Stretching may be appropriate for the cooling down period, but it must be done carefully for warming up because it can injure cold muscles. (There is no clear evidence, however, that stretching reduces muscle injuries.)

Warming up before exercise and cooling down after are just as important as the exercise itself. By properly warming up the muscles and joints with low-level aerobic movement for 5 to 10 minutes, one may avoid injury and build endurance over time. Cooling down after exercise by walking slowly, then stretching muscles, may also prevent strains and blood pressure fluctuation.