Health Related Fitness Tips

Calcium (February 28^th)
Regular daily weight bearing exercise outdoors during daylight hours can stimulate the production of vitamin D within the body to improve bone density and strength. It is important to consume daily foods that contain calcium to maintain teeth and bone health. Dairy produce such as eggs, milk, yoghurt, cheeses and soy products contain plenty of calcium, also surprisingly carrots contain large amounts of calcium which is essential for maintaining healthy teeth. Resistance training can not only improve muscle mass and strength but also contributes to joint health and bone strength too.

Drink healthy (February 27^th)
Whilst it is essential that we remain hydrated throughout the day for general health, mental alertness and for consistent energy release, certain drinks can also be a major health supplement to your diet. A health study carried out in Canada has concluded that drinking milk can assist you in losing fat and help with muscle gain after an exercise session and also supplement the calcium levels needed for bone density and bone strength. Orange drinks that contain vitamin C can assist the body in absorbing iron essential for transporting oxygen in the blood stream and by drinking orange juice with every meal you can drastically reduce your heart disease risk.

Coffee morning (February 26^th)
There are a lot of benefits to drinking coffee in the morning as the caffeine contained within coffee can stimulate your concentration levels and also can also help with endurance exercise. Caffeine can increase your capacity to perform endurance exercise by stimulating the burning of free fatty acids as an energy source, which in turn spares the burning of glycogen also available for energy release. Research carried out in Portugal suggests that 3 cups of coffee per day can half the risk of Alzheimer's. Caffeine is a central nervous stimulant (CNS) and can increase temporarily alertness. Excessive consumption of caffeine can also act as a depressant long term and reduce the absorption of vitamins, so drink coffee in moderation preferably morning or afternoon and avoid consumption in the evenings nearer sleep time.

Fitness plan (February 25^th)
All top class athletes reach a pinnacle of sporting performance and extreme fitness due to a number of factors natural talent, hard work, dedication to task and planning. You may not have the required natural talent but to be the best and fittest you can be as an individual requires planning, you need to plan your fitness and stick to that schedule regardless of bad weather and a busy lifestyle. By setting targets and planning your diet, training frequency, scheduled recovery you will see gradual improvements in your training loads and intensity. Consistency is a major factor in achieving your goals and combined with the benefits of a balanced fitness schedule you can reach a peak level of individual fitness over time.

Weighty issues (February 24^th)
Unfortunately obesity in Britain is alive and kicking with almost two thirds of adults being overweight we have to accept that as a Nation we are not as healthy as we should be. The real implications are that there is a greater strain on the National Health Service and the economic effect of lost working days due to obesity related illnesses is considerable. Being overweight puts your health at risk and can cause life threatening conditions as well as reducing your quality of life due to increased anxiety and depression. If your waist measurement is more than 102cm (40?) for men and 88cm (35?) women then you are putting yourself at risk of coronary heart disease.

Aerobic fitness (February 23^rd)
Studies carried out in the USA suggest that regular aerobic exercise can stimulate memory brain cells. Running, cycling and swimming can improve the efficiency of the heart to pump blood around the body and will also improve the capacity of the brain, so by exercising more you can improve your brain capacity too. Endurance based exercise can tone the working muscles, reduce cardiac illness and increase the density of your bones. Regular aerobic based exercise can also give you a more positive outlook on life and reduce the risk of anxiety and depression as well as reducing your body fat percentage.

All round fitness (February 22^nd)
If it is your intention to achieve an all round level of fitness you need to start by exercising all areas of your body that will not only make you feel good but also offset depression and tone up all your muscles. By regularly doing stamina exercise such as cycling, jogging, brisk walking and swimming you can improve your endurance and reduce body fat levels. Circuit training is very good for improving core strength, flexibility and maintaining muscle mass and weight training is excellent for increasing local muscular endurance and absolute strength. A health study carried out in the USA shows that weight training can increase your metabolic rate due to an increase in your muscle mass, burning up to 15% more calories per day.

Health boost (February 21^st)
If you want to boost your immunity against illness and viruses then try to vary your diet by consuming foods that have naturally different colours. If you consume plenty of brightly coloured fruit and vegetables such as tomatoes that contain the antioxidant (lutein), which is essential for good vision, recent research has shown that garlic is good for your heart as it significantly reduces the chance of heart attacks. Garlic supplements were found to reduce the risk of blood clots and also contain allicin which is a cholesterol-fighting substance that inhibits the retention of the negative cholesterol in the blood. Foods such as broccoli, bananas, cherries and avocados contain vitamins C and E which can greatly boost your immunity levels as well as the elasticity and strength of the artery walls.

Health walks (February 20^th)
If you made a realistic assessment of your health status and realise that you need to start exercising then brisk walking is an excellent way to start a health related fitness programme. Don't underestimate the potential fitness effects of a simple walk every day, apart from the obvious health gains there are so many proven benefits to your mental wellbeing, regardless of your lifestyle everyone needs time out. Regular walking can reduce the risk of osteoporosis, strokes, diabetes and lower blood cholesterol levels, studies carried out in Britain show that people who regularly walk can reduce their risk of heart disease by 5O%. Arranging to meet a friend regularly to go walking can also turn a fitness walk into a social occasion and varying the location of your walks at the weekends can help motivate you to walk further distances.

Outdoor life (February 19^th)
If you live a sedentary life and work indoors it is important that you try and schedule some time during the day or week where you actually spend time outdoors. Exercising outdoors carries a number of positive health benefits regardless of what time of year it is. Training in the countryside or outdoors in your free time can give excellent health and fitness benefits, brisk power walking over hilly terrain, through woodland or moorland can challenge all your muscle groups and cleanse your soul. Trail or cross-country running is becoming very popular and can introduce you to a simple and natural fitness routine that is not only pleasant but sustainable. Exercising in daylight not only makes you feel mentally uplifted but also stimulates vitamin D in your body which is essential for bone strength.

Hydrate yourself (February 18^th)
Whether you are training regularly or not it is important to stay hydrated throughout the day so that you can maintain a good general health. If you become dehydrated you can become less alert and lose your ability to concentrate properly, symptoms of dehydration can be irritability, tiredness, lethargy and sometimes headaches. Health studies suggest that mental performance can deteriorate by 10% so if you have children encourage them to carry a bottle of water with them at school to keep hydrated throughout the day. The brain is made up of 75% water and your blood contains 92% water. It is better to drink water rather than sugar, caffeine and alcohol based drinks.

Sleep (February 17^th)
A lack of sleep or poor quality sleep can affect your metabolism by slowing it down which can increase your body fat percentage if you don't regularly exercise. A good quality night's sleep can also create a more positive mental attitude and enable you to be more active and recover from exercise quicker. It is important to avoid caffeine based drinks before bedtime and drinking alcohol prior to sleep can also negatively affect the quality of your sleep. Poor or little sleep can give you a greater perception and sense of fatigue which may impair your ability to perform physical or mental tasks throughout the day, a lack of sleep can also lead to an increase of calorie consumption the following day.

Kids fitness (February 16^th)
With the obesity levels of children within the UK increasing due to less active home-based recreation in leisure time and poor and excessive diet, the need to pay special attention to your kids fitness becomes a greater priority for parents as time goes on. A study carried out with Australian primary school children showed that by introducing 1.5 hours of extra exercise within the school curriculum it did not reduce academic ability in reading and mathematics despite 40-60 minutes less teaching time per day. The health status of the children increased showing that this type of intervention at an early age can improve the fitness levels of a generation of young people. A standard lunchbox should contain a portion of fresh vegetables or salad and one fruit, also a dairy item like yoghurt and protein such as fish or chicken. To ensure that the afternoon and evening energy levels are maintained you should include a complex carbohydrate like whole meal bread or pasta.

Protein (February 15^th)
Protein found in meat, fish, nuts and soya bean products ensures that exercised muscle tissue is repaired following optimum or maximum resistance or weight training. Eating protein and carbohydrates a little and often throughout the day is more effective in maintaining muscle mass than sitting down to one large heavy protein based meal. To increase or maintain your muscle mass as you get older it is important to eat sufficient protein in your diet before and after resistance training. Performing weight bearing or resistance exercises will strengthen the specific muscles and bones involved. Eating plenty of complex carbohydrates (whole meal rice, pasta, bread, potatoes and bananas) will ensure you have enough energy to perform more exercise required to stimulate muscle growth.

Winter blues (February 14^th)
Some people are unfortunately more susceptible to suffering from depression, low moods and reduced energy levels during the winter months. This could be due to a condition called S.A.D. Seasonal Affective Disorder that usually leaves people depressed and down when there is less sunlight. S.A.D. symptoms usually stem from body rhythms that are disrupted which can be caused by light levels that are lower in the winter. A gland called the pineal gland in the brain responds to differing levels of light as well as regulating body rhythms and produces melatonin a hormone that prepares you for sleep. Melatonin can be found naturally in foods such as nuts, oats and bananas and in some cases Doctors recommend bright-light therapy for treatment of the S.A.D. condition.

Too much exercise (February 13^th)
Training and exercising to excess can have a detrimental effect on your long term health status. By exercising too much with too little quality can in some cases result in chronic exhaustion, excessive fatigue and possible burn out. Sleep deprivation can also reduce the cardiovascular function by 10% and appetite can increase by 10-15% as a result of poor quality sleep. If you over exercise regularly you may be classified as being negatively addicted to exercise because despite the signs of excessive tiredness and in some cases weight loss and injury you may continue to train despite the obvious need for rest and recovery. Symptoms of possible overtraining are excessive muscle soreness and stiffness and irritability as well as low levels of energy and reduced vitality.

Immunity minerals (February 12^th)
Moderately exercising regularly on a daily basis and having sufficient quality sleep will help maintain your body's immunity. Health related studies from North America have shown positive links with eating foods that contain high levels of trace minerals such as copper, selenium and zinc with the resistance to life threatening diseases. Antioxidants found in vegetables and fruit containing phytochemicals also protect against illness and the protective qualities of trace minerals have been found to benefit health, zinc is believed to reduce the actual duration of the common cold as well alleviating upper respiratory congestion, so by varying your diet as much as possible it can lead to very positive health related benefits.

Tea benefits (February 11^th)
By regularly drinking tea you can assist in reducing your heart disease risk, research recommends that the consumption of four regular cups of tea daily can have positive affects on your overall health. A North American health study carried out at Boston University reveals that there is a 30% reduction of heart disease by drinking tea regularly. It is believed that regular afternoon naps can also reduce your blood pressure and of course regular and consistent exercise reduces the risk CHD Coronary Heart Disease. The reduction of your regular salt intake helps avoid long term circulatory problems and can help lower your blood pressure.

Running pressures (February 10^th)
If you regularly run to keep fit or to compete in races it is important to remember that running can create forces through your body which are 2 to 3 times your actual body weight with every step you run. If you are considering training for a Marathon (26 miles 385 yards) remember it is an extreme test of human endurance and has to be approached in a gradual measured way. If you do too much training too soon you may be at risk of an overuse running injury. A marathon runner who weighs 80kg will experience the equivalent of over 28 tonne in weight on their feet, ankles, knees, hips and lower back so the importance of cushioned and supportive training/running shoes cannot be over stated. It is important to also do regular strengthening exercises of your running muscles with regular resistance training which will help offset potential injuries as your training gradually increases.

Running Food (February 9^th)
Regular endurance running can lead to a lack of energy in the body that has to be replaced by plenty of slow release complex carbohydrates. Nutritional foods such as whole-meal bread, pasta and rice that contain natural levels vitamin B essential for efficient energy release are the favoured replenishment food for top class athletes to enable them to train to a high level. Carbohydrate foods get converted into glycogen and are stored as muscle glycogen within the body. Endurance runners need to consume large amounts of carbohydrates (CHO) in the last few days before competition so they can increase their glycogen storage for long duration energy release on long runs, also drinking lots of fluids will help with the efficient absorption of carbohydrates within the body.

Post exercise nutrition (February 8^th)
Following strenuous exercise there are waste products produced in your body called 'free radicals' that can damage cells, proteins, and DNA, so to reduce this negative effect on your health you should consume fresh fruit and vegetables such as carrots, peppers, broccoli and citrus fruits which contain antioxidants. Foods that contain vitamin C such as citrus fruits are essential for maintaining natural immunity, skin health and can also help artery walls stay elastic and durable. Vitamin C can be found in high levels in cherries, berries, bananas, broccoli, avocados, jacket potatoes and most citrus fruits and by regularly drinking a glass of orange juice with every meal you can assist in preventing heart attacks and strokes. Orange juice can also boost HDL High Density Lipoprotein within the body, which is a positive cholesterol and can provide a short term energy release from fructose a natural fruit sugar that overrides the insulin response.

Chest health (February 7^th)
The number one key to chest health is to keep active and don't smoke as smoking will reduce the duration of your life and also drastically reduce the quality. Smoking introduces 4,000 chemicals into your body through the smoke inhaled. On average smokers lose a day of their life every week, so a 35 year old smoker can expect to live seven years less than a non smoker. Health research from the Harvard School of Medical Health in North America has found that men who ate a Mediterranean diet were 50% less likely to develop C.O.P.D. chronic obstructive pulmonary disease than others who ate a diet of processed foods and red meats. So eating oily fish is not only good for your arteries, bones and skin but is also beneficial to the health of your lungs.

Old age (February 6^th)
Trying to offset the natural physical and mental negative aspects of old age can be a challenge that we all have to take up and run with. Exercise can not only improve your body fitness and health but also your brain capacity. Your brain's function can be improved as a result of improved cardiac efficiency. Our brain is made up of 75% fluids so by staying hydrated you can also assist in the functioning of the brain, by keeping blood fluids levels high, approximately 750 ml of blood pumps through the brain in 1 minute. Studies from the USA suggest that regular aerobic (with oxygen) exercise can stimulate memory brain cells. Exercising regularly will also offset the gradual 'creeping obesity' associated with old age so regardless of your age get out and exercise to become a better you.

Run to live (February 5^th)
Running regularly as part of a healthy lifestyle will enable you to live a more fulfilled life, it can reduce stress due to the biochemical release within your body as well the relaxing the level of muscle contraction often associated with anxiety. A relaxed tiredness can often follow a long run especially if you have been running in the countryside where you can escape from the stress and strain of metropolitan life. Running will improve your overall muscle tone, reduce your body fat levels and maintain your bone density due to the weight bearing exertion of running mile upon mile. It can reduce your risk of diabetes, heart disease and strokes as well your mental wellness. If you are considering starting then get some training advice on how to start and make sure you also get shoe advice so you can find the right running shoe for your running style that will cushion and support you when you are running.

Lift weights (February 4^th)
Regularly active and toned muscles will burn more calories than non productive body fat and after a weight lifting session there can be an increase of caloric consumption by as much as 15%, so you are burning calories whilst you are not exercising. By weight training consistently you can also reduce your crucial waist measurement and it is essential to consume at least 1.2 -1.4 kg of protein per day to build and repair active muscle tissue. By performing weight lifting exercises you can increase your metabolic rate as well as maintaining your muscle mass as you get older, which is an important factor when looking at your endurance abilities in later life. Regular weight lifting can offset the physical decline of old age as well as stimulating the strength and health of your bone structure.

European fitness (February 3^rd)
If you are prepared to concentrate on maintaining your health and fitness levels then Europe is a good place to live for a varying degree of reasons. Finland is believed to be the most active country in Europe due to a central government initiative that promoted mass participation events to stimulate habitual exercise lifestyles for all ages. If you live near to the shores of the Mediterranean then the duration of your life can prolonged due to a mixed diet of fish and fresh vegetables and fruit. So the combination of increased habitual exercise and a diet that includes fresh fruit, vegetables and fish can lead to a greater quality and prolonged life chances. Living in Europe is not enough you have to gravitate towards the well known lifestyle positives that can lead to a more positive and happier you.

Cold health (February 2^nd)
With over 100,000 people over age 65 having died in Britain within the last 5 years due to cold associated chest illnesses it is essential that you work hard to maintain your health and immunity. Keeping warm, active and paying special attention to a balanced and varied diet will help offset the risk of chest related illnesses such as bronchitis and pneumonia. Regular daily portions of fresh vegetables, fruit and oily fish can help support and maintain your immune system against the inevitable winter respiratory viruses. Keeping warm by wearing extra clothing when outdoors will not only enable you to move more freely and be more active but will also keep your joints warm and therefore less stiff and inflexible.

Feel good (February 1^st)
Snow and bad weather outside makes you want to stay indoors and do nothing active, but that won't make you feel better. You will enjoy the comfort of the indoors much more if you exercise outdoors and experience the 'exercise high' which is a biochemical mood enhancer that occurs naturally within your body following increased activity. At this time of year when some people suffer from feeling low due to lack of sunshine or a restrictive lifestyle due to weather conditions it is even more important to get out in daylight and be active. Recent research from Japan has stated that the regular consumption of leafy green vegetables that contain Folate reduces the actual symptoms of depression by as much as 50%.