I want to improve my physical activity. This is my Health Priority!

To improve your physical activity, the Pharmacie Principale suggests the following approach :

  1. I want to understand before I act
  2. I want to know my health status
  3. I want to set a goal
  4. I want to create a personalised approach
  5. I want to be walked through every step
  6. I just want to buy a product
  7. I want to track and manage my health progress

1. I want to understand before I act

“Let food be thy medicine and medicine be thy food.” ― Hippocrates 400 BC. Today, more and more experts confirm that nutrition accounts for 80% of our health.

How does it work ?

Countless studies published in high-level scientific journals confirm that exercise prolongs life, is very effective at preventing premature ageing, and protects from deadly diseases such as diabetes, cancer, heart attacks, strokes, degenerative diseases (Alzheimer's and Parkinson's), obesity and depression.

But just as importantly, physical activity gives one energy and enjoyment. It improves one’s mood and motivation, and reduces stress levels. The good news is that you don't have to do intensive exercise to enjoy the benefits of physical activity. Walking fast for 30 minutes five times a week is enough!

By including stretching and a variety of movement, targeted quality products and physical activity in one’s lifestyle, one can keep and improve mobility into old age.

Moderate, sustained or intense?

Moderate physical activity such as brisk walking, cycling and dancing slightly increases one's heart rate. This is beneficial to one's health.

Sustained physical activity such as running, fast swimming and tennis increase one's heart rate and make one breathe more quickly. It is helpful to have a VO2 max test to determine what heart rate should not be exceeded. If you have not had a VO2, test, you can perform the following calculation:

Threshold metabolism or optimal heart rate = (220 – age – resting heart rate) / 2 + resting heart rate

For example, if you are 44 years old and your resting pulse is 65 beats per minute: 220 – 44 (age) = 176 – 65 (your resting heart rate) = 111 divided by 2 = 55.5 + 65 (your resting heart rate) = 120.5. Your threshold metabolism, or maximum heart rate, should be 120 per minute.

Competitive sports are intense physical activities. Their main objective is improving performance, rather than improving one's health. Competitive sports generate oxidative stress, which is the cause of more rapid ageing in athletes. This mechanism is associated with the over-consumption of oxygen during prolonged and repeated intense physical effort or high-level exercise.

For those looking to begin or resume physical exercise, it is essential to choose a suitable activity and, if necessary, perform a check-up with one's doctor or specialist. Enjoyment and motivation are two key factors that can help to maintain enthusiasm. A good strategy also involves setting attainable and progressive goals that allow tracking of progress, and improve physical and mental health as well as well-being.

Planking and stretching

In addition to cardio exercise, two other approaches should be considered. Planking and stretching harmoniously supplement cardio while taking only 4 minutes a day.

Planking reinforces internal musculature and improves both balance and posture. It reduces the risk of falls and reinforces the perception and control of one's body. Stretching, or flexibility, helps increase range of motion and improves one's sense of well-being.

Measuring one's physical activity

While a watch is the most straightforward tool for measuring exercise time, there are now a wide range of physical activity sensors or ‘connected devices’. The main function of these sensors is monitoring energy expenditure (calories, pace, distance, etc.), heart rate and sleep, which are three key elements for monitoring physical activity. These devices are very useful for starting to exercise again. They can help track progress, set goals, share data and can help one stay motivated. They can also be fun, which makes them excellent motivational tools.

Regular exercise, combined with a balanced diet, significantly increases quality of life.

For more information visit the info-santé section of our website: info-santé

Additional tests to understand and measure one's progress:

  • Le VO2 max is the maximum rate of oxygen consumption during physical exercise. This means that it is the maximum volume of oxygen taken into the lungs and used by the muscles per unit of time. This number varies from one person to another. The VO2 max measurement is performed by a specialist. It provides an estimate of endurance.
  • Body fat measurements allow you to monitor your level of body fat, lean tissue (bone and muscle) and body water. If you want to improve your level of physical activity, and your goal is weight loss or muscle development, body fat monitoring is a good way to track your progress.

If you are looking for advice, you can go to any of our 8 pharmacies Geneva and Chavannes.

2. I want to know my health status

One can only improve that which can be measured.
What are the steps that will allow me to know my status, and whether or not my lifestyle contributes positively to my heath?

 

The Pharmacie Principale suggests the PP Health Audit, a simple and effective tool developed with the help of specialists, to establish the state of one's health and track one's progress.

With the PP Health Audit that we make available to our customers, it is now possible for anyone to calculate their PP Health Score online in 10 minutes.

Your PP Health Score (72% in this example) will be your reference point for assessing the impact of your new lifestyle choices.

  • If your Health Score improves, it shows that you have made the right choices.
  • If your choices are unwise, your Health Score will decrease.

If you already have done a PP Health Audit and you already know your starting point, choose an objective and method below. If not, we recommend you complete a PP Health Audit before proceeding.

 

3. I want to set a goal

  • Increasing my muscle tone
  • Increasing my mobility
  • Improving my endurance and my cardiovascular capacity
  • Improving my Health Score

4. I want to create a personalised approach

To improve your physical activity, the Pharmacie Principale has 12 suggestions. We recommend that you choose the 3 that you find relevant and easy to implement, and start them today. The following suggestions are for your information. They are not intended to replace a consultation with your doctor.

  1. I will register for the Pharmacie Principale's programme ‘4 minutes a day to get in shape’
  2. I will talk about exercise with my doctor
  3. I will choose exercise that I enjoy, that gives me energy and motivates me to move at least once a week
  4. I will walk 15 to 30 minutes per day
  5. I will get off the bus one stop earlier
  6. I will park a 5-minute-walk away from work / home
  7. I will take the stairs
  8. I will join a fitness, sports, or hiking club
  9. I will use an exercise bike or electric bike
  10. I will perform tai chi or dance
  11. I will adopt a dog
  12. I will use a connected device 

5. I want to be walked through every step

How can we help you improve your health?

Based on your Health Audit results, we recommend:

  • Express advice offered in one of our 8 pharmacies in Geneva and Chavannes (walk-in service)
  • A 30-minute interview (costing CHF 30.-, with the first 10 minutes free) in the dispensary of the Pharmacie Principale at 7, rue de Coutance to analyse your PP Health Audit results and help you develop a real health strategy

So that we can respond to your support request in a personalised manner, please click the following link: I want assistance, and complete our contact form.

6. I just want to buy a product that will be good for me

Changing one’s physical activity habits takes time. In the meantime, you can partially offset some losses by targeted, quality food supplements.

Below are some products that are known to be helpful before, during and after physical activity:

  • Plants and plant extracts
  • Vitamins, trace minerals, antioxidants
  • Polyunsaturated fatty acids
  • Amino acids
  • Probiotics

The body's perception and reaction to insufficient physical activity are different for each individual. Therefore, an ‘exercise’ programme must be custom-designed with quality products from a known source. To guarantee the outcome, the advice must be customised.

In each of our 8 pharmacies in Geneva and Chavannes, you will find nutrition and micronutrient specialists able to help you to make the right choices.

If you have completed the PP Health Audit, bring your results with you so we can make our advice even more relevant.

 

7. I want to track and manage my health progress

For several years, Pharmacie Principale has developed an approach to manage and improve health capital called the PP Health Audit. This approach was originally developed primarily for our pharmacists. We have now made it available to our customers who want to optimise the management of their health online.

In 10 minutes, using your answers to the questionnaire, the PP Health Audit gives you a PP Health Score. Your score consists of 10 key health indicators that you can control and improve, either on your own, or with the assistance of a professional.

Among the key indicators, there are 7 test results that you probably have in your medical records. If you do not have them, you can have the tests done for only CHF 30.- at our partner lab, Dianalabs (no appointment is necessary).

The goal is to gradually bring your Health Score up to 100%, because this means that you are doing everything in your power to be and remain healthy.

We recommend performing the PP Health Audit at least once a year.

To take or retake the PP Health Audit click on the following link: http://www.auditsante.ch/

 

Many professionals focus on disease. Since 1912, the Pharmacie Principale has been focusing on your health.
Thank you for your trust. – JPh Toledo