SAILORS HEALTH ISSUES AND PHYSIO EXERCISES

SAILORS HEALTH ISSUES AND PHYSIO EXERCISES: 

Working on ships is one of the most hazardous occupations. They prone to certain diseases and health hazards due to the nature of the onboard work, change in the climatic conditions, working hours, personal habits and the type of cargo they are carrying e.t.c.,

The common health issues like 

• Cardiovascular diseases 
• Musculoskeletal  disorders 
• Hypertension
• Mental health problems 

TIPS : 

• Do regular exercises not only keeps you physically fit but can boost your self-esteem and help you to concentrate, sleep and feel better. Even for controlling weight, blood sugar stabilises, improves digestion and improves self confidence. 
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• Watch your alcohol intake properly so that you can control its effects on your physical and mental health. 
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• Eat proper healthy food on time. 
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• Enjoying yourself helps beat stress and boosts your self-esteem so do any activity you like. 
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• If you are facing any problems then share your feelings with your friends and family which is a positive step towards good mental health.
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• Take rest which is good for your health, it could be a five-minute pause from the task or a half hour lunch break in a different location on the ship.

EXERCISES: 

    Each person have different abilities and health issues to perform the exercises. So, before starting the exercise program in the ship please meet your doctor and physical therapist. They will assess you and plan the exercise program for you.

1. Warmup for 5-10 minutes. Exercises such as walking, slow jogging, knee lifts, Arm circles, Trunk rotations. 
2. Muscular strengthening exercises like weight lifting which increases strength and along with that manual muscle exercises also helps to strength the muscles. 
3. Muscular endurance exercises such as push-ups , Pull-ups and sit-ups.
4. Cardiorespiratory exercises like brisk walking or treadmill walking, jogging, swimming, cycling or static bicycling.
5. Stretching exercises help in improving the flexibility of your joints and muscles. 
6. Yoga and Aerobic exercises 
7. Cool down exercises again for 5-10 minutes before you are going to stop doing exercises. The exercises like slow walking   and low level exercises. 
8. If you have any musculoskeletal pains then carry TENS machine along with you which is easy to use and gives pain relief. 
9. When you have both musculoskeletal pain and swelling then Hot and cold packs give more relief.

 Please consult your doctor before starting the exercise program