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Learning Zone & Tips

Learning Zone & Tips

  • Your Car & Driving HabitsOpen or Close
    • Don’t leave your keys in the car, even if you only intend to be away from your car for a few minutes
    • When leaving your vehicle, remember to close all windows and lock all doors
    • Keep valuables in the boot of your car or hide them away out of sight under a seat or in the glove box
    • If you have a removable car stereo, remember to take it with you. Thieves breaking into your car may only be after your stereo. If you have a removable car stereo, remember to take it with you when you leave your car and record its serial number
    • Ensure you and your passengers have your seat belt on before starting your journey
    • Be alert and pay attention to what is happening around you. Don’t get absorbed in activities that prevent you from being alert, such as texting, talking, eating, drinking and even changing radio stations
    • If you need to use your cell phone, or send or read a text, safely pull off the road first
    • Watch your following distance & Always drive within speed limits
    • Don’t drink and drive
    • If you feel tired and drowsy, get someone else to drive. If you are alone, just take sometime and rest and get back on the road when you feel you are fit to drive
  • Your FitnessOpen or Close
    • Exercise acts as a preventive medicine. The evidence is overwhelming: a balanced diet combined with moderate exercise is one of the best things you can do for your body. It bolsters the immune system, and lowers the risk of heart disease, cancer, high blood pressure, diabetes, obesity, and osteoporosis. (Source:  American Cancer Society, American Heart Association, US Surgeon General)
    • Exercising improves strength at any age. In a study of 90-year old men and women who used weight machines three times per week for 8 weeks, the subjects' strength increased by 174%. (Source: US Department of Agriculture Research Center on Aging at Tufts University)
    • Exercising slashes risk of heart disease. 120-160 minutes per week of aerobic activity can help control cholesterol, high blood pressure and diabetes. (Source: American Heart Association)
    • Boosts your brain power through exercise. Keeps brain sharp in old age and may help prevent Alzheimer's Disease. (Source: Carl Cotman, Ph.D., University of CA at Irvine)
    • Maintaining orreducing your weight increases longevity. People who gain 20-40 pounds since the age of 18 are 2-1/2 times as likely to die from coronary heart disease. (Source: Harvard Study in the New England Journal of Medicine)
    • Exercise significantly reduces depression and improves sleep. (Source: Journal of Gerontology)
    • Relieves symptoms of PMS (premenstrual syndrome). In a 14 week study, aerobic exercise three times a week for 45 minutes was shown to significantly relieve premenstrual depression and anxiety. (Source: George Washington University, Washington, DC)
    • Exercising may reduce breast cancer risk. 3.8 hours of exercise per week reduced risk by 58%. 1-3 hours per week reduced risk up to 30%. (Source: Journal of the National Cancer Institute)
    • It helps to improve mood and feelings of well-being. A 10-minute walk can boost mood quickly and the after-effects can be long-lasting. (Source: Robert Thayer, Ph.D., California State University)
    • Exercise boosts memory. Adults who exercise aerobically increase significant amounts of blood flow to the brain which leads to better memory. (Source: Judy Tatelbaum, CA Psychotherapist/Author)
    • Even moderate exercise works to stimulate the brain. Researchers put half of a group of sedentary people ranging in age from the mid-20s to early 60s on a walking or jogging program three times a week. After 10 weeks, the active group reported more mental alertness and vigor. (Source: Duke University study)
    • Exercise gains are extremely comprehensive, thoroughly generating both physical and mental benefits. "People who exercise regularly tend to sleep better, and use less sugar, caffeine, alcohol, nicotine, and other drugs. Above all, exercise makes you feel good about yourself. For most people, exercise is one of the most obvious self-respecting behaviors. Each time you jog, visit the gym, or play a game of squash, you are building your positive self-image -- a physical, mental, emotional, and spiritual foundation for your growing self-esteem." (Source: Richard Earle, Ph.D. & David Imrie, MD, "Your Vitality Quotient")

     

    Source: http://www.healthchecksystems.com/motive.htm

  • Your Home ProtectionOpen or Close

    Preventive measures against Fire

    • Always disconnect power plug from the socket when electronic equipment is not being used. This protects against surges particularly from lightning and over-voltage
    • Never leave equipment on standby mode for a long period of time if unused. This protects the power supply form overheating and damage
    • The use of multi-plugs must be avoided and permanently installed sockets must be used instead. This protects against surges and overheating of conductors due to loose contact
    • Always remain in the kitchen when you are frying, grilling or cooking food. Always remember to turn off the stove, even if you leave the room temporarily
    • Keep anything that can catch fire away from your stove, e.g potholders, oven mitts, wooden utensils, paper or plastic bags, food packaging, towels and curtains etc
    • Always wear close-fitting clothing and well rolled sleeves when cooking. Loose clothing can sway onto the stove and easily catch fire
    • Always try to plug microwave ovens and other cooking appliances directly into a socket. Never use an extension cord for a cooking appliance; it can overload the circuit and cause a fire
    • If a fire starts in your microwave, turn the appliance off immediately and keep the door closed. Never open the door until the fire is completely out. Unplug the appliance if you can safely reach the outlet
    • If a fire occurs, make sure no one else is inside the house and get out. When you leave, close the door behind you to help contain the fire. Immediately, call the Fire Services on 115

     

    Preventive measures against break-ins

    • Always double-check that the doors and windows are locked at night
    • Valuables and electronics like laptops, electronic appliances, cameras and mobile phones should be kept out of clear sight when you are at work and at night
    • If you will be away for a long period of time, make your house look like someone's in it by setting your lights, television and radio on a timer and make sure that your neighbours are aware that you will away 
  • Your Ideal WeightOpen or Close

    Ideal Weight Table

    The following table is a guide to a healthy weight range for each height and gender based on the Body Mass Index (BMI) normal acceptable range.

    Height Men Women
    Feet & inches Metres Kg Kg
    4' 7" 1.397 39 - 49 36 - 46
    4' 7½" 1.41 40 - 49 37 - 47
    4' 8" 1.422 41 - 50 38 - 48
    4' 8½" 1.435 41 - 51 39 - 49
    4' 9" 1.448 42 - 52 39 - 50
    4' 9½" 1.461 43 - 53 40 - 51
    4' 10" 1.473 44 - 54 41 - 52
    4' 10½" 1.486 44 - 55 41 - 53
    4' 11" 1.499 45 - 56 42 - 53
    4' 11½" 1.511 46 - 57 43 - 54
    5' 1.524 47 - 58 43 - 55
    5' ½" 1.537 47 - 59 44 - 56
    5' 1" 1.549 48 - 60 45 - 57
    5' 1½" 1.562 49 - 61 46 - 58
    5' 2" 1.575 50 - 62 46 - 59
    5' 2½" 1.588 51 - 63 47 - 60
    5' 3" 1.6 51 - 64 48 - 61
    5' 3½" 1.613 52 - 65 49 - 62
    5' 4" 1.626 53 - 66 49 - 63
    5' 4½" 1.638 54 - 67 50 - 64
    5' 5" 1.651 55 - 68 51 - 65
    5' 5½" 1.664 56 - 69 52 - 66
    5' 6" 1.676 56 - 70 53 - 67
    5' 6½" 1.689 57 - 71 53 - 68
    5' 7" 1.702 58 - 72 54 - 69
    5' 7½" 1.715 59 - 73 55 - 70
    5' 8" 1.727 60 - 74 56 - 71
    5' 8½" 1.74 61 - 75 57 - 72
    5' 9" 1.753 62 - 76 57 - 73
    5' 9½" 1.765 63 - 78 58 - 74
    5' 10" 1.778 64 - 79 59 - 75
    5' 10½" 1.791 64 - 80 60 - 76
    5' 11" 1.803 65 - 81 61 - 77
    5' 11½" 1.816 66 - 82 62 - 78
    6' 0" 1.829 67 - 83 63 - 80
    6' ½" 1.842 68 - 84 63 - 81
    6' 1" 1.854 69 - 86 64 - 82
    6' 1½" 1.867 70 - 87 65 - 83
    6' 2" 1.88 71 - 88 66 - 84
    6' 2½" 1.892 72 - 89 67 - 85
    6' 3" 1.905 73 - 90 68 - 86
    6' 3½" 1.918 74 - 92 69 - 88
    6' 4" 1.93 75 - 93 70 - 89

     

    Body Mass Index
    An alternative way of gauging your weight is to calculate your Body Mass Index (BMI). To determine your BMI divide your weight in kilograms by your height in metres squared.

    • BMI = Weight in Kg ÷ Height in metres2

    The normal acceptable range of this measurement is 20.1 to 25.0 for men and 18.7 to 23.8 for women.

     

    Assessment of your BMI score

    The following BMI assessment is provided by NHS Direct (2011)

    • less than 18.5 you are underweight for your height.
    • 18.5 to 24.9 you are an ideal weight for your height
    • 25 to 29.9 you are over the ideal weight for your height
    • 30 to 39.9 you are obese
    • over 39.9 you are very obese

    (Source: http://www.brianmac.co.uk/idealw.htm)

  • Your Travel TipsOpen or Close

    How to Pack?

    • There is little you really need when you travel. Pack as light as possible
    • Bring along a light backpack, it’s more convenient to move between places
    • Get one of those small useful bags that fold up into a small package to slip into your backpack
    • Always bring along a small, foldable umbrella and a cap or hat in your bag and if you are going for a walking trip, do not forget your comfortable jogging shoes
    • Bring a book or magazine to relax on during your travelling times
    • As a precaution, scan copies of all your credit cards, passport and any other valuable document you have and email them to you. Should you have your wallet and bags stolen, you can easily call your local bank to cancel your credit cards etc
    • Do not change a lot of the foreign currency at the start of your trip, bring a small amount of foreign currency to cover incidental expenses upon arrival, then change the rest in your destination country, as exchange rates are usually more favorable

     

    Getting ready for your trip

    • Don’t overplan your trip. Keep your travel itinerary fluid and plan it reasonably so that you can appreciate the atmosphere in each place
    • Always take time and find time for naps to recover from the travel fatigue
    • Prepare for security check in: Wear slip-on shoes; don’t wear a belt with metal; put the jacket or sweater in your carry-on before you get to security; have your electronics on the top of your carry-on along with the plastic zip-lock bag with your liquids so you don’t have to search through your bag to find them (and then repack after you go through security)
    • Split your cash and financial assets up. Credit card in one pocket. Some cash in another. Some in a hidden backpack pocket. Some in your shoe(s). Some in a money belt. Go to the bathroom and enter a stall before taking out cash from any of these places.
    • Don’t bring all your cash/credit cards etc. on you when you go out. Leave some in a safe at the hotel, and leave the extra credit cards back home.

Contact

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