Fitness Tips: January

30. January 2008

Health Drinks

Research carried out at the Mc Master University in Canada has concluded that drinking milk can assist you in losing fat and help with muscle gain following exercise. Other benefits of drinking milk are the high content of various natural vitamins as well as its calcium content important for preventing osteoporosis (reduction in bone density common in elderly women.) Orange drinks that contain vitamin C can assist the body in absorbing iron, so drinking orange juice during a meal containing food rich in iron, such as red meat, pulses and green vegetables; can be very beneficial.

29. January 2008

Oesteopathy

Oesteopathy is a form of treatment for muscle and joint problems which is based around the belief that muscle and joint pain emanates from abnormalities in our body structure. Oseteopaths put a lot of emphasis on soft tissue and muscle massage by using rhythmic massage techniques to assist with the alignment as well as relaxing muscle tissue. These techniques also lead to the enhancement of circulation and increasing the range of movement around joints. Oesteopathy is better known for treating bad backs and joint injuries but can also be used to treat other disorders and conditions.

28. January 2008

Folic Acid

Folic acid is also known as folate and is part of the vitamin B group and is an extract of spinach. It can also been found in foods such as yeast extract, wholegrain cereals, green vegetables, oranges, liver, cereals, beans and some breads. Folic acid is essential for the formation of red blood cells, for muscle growth and also for healing damaged skin. Some studies have also shown that folic acid can reduce the amino acid homocysteine in the blood, which is linked to heart disease. Folic acid also has an important part to play in the absorption of iron in the body.

27. January 2008

Joint Pain

Joint pain such as arthritis effects everyone to a lesser or greater degree at some point in their lives, however it can be delayed by making a few lifestyle changes. A diet low in animal fats, high in fresh vegetables, fruit and oily fish will help reduce the risk of arthritis. Supplements such as A, C, E and the mineral selenium can also alleviate the condition. Regular weight bearing exercise ensures that the muscles stay strong and ensures that there is plenty of blood flow around the joints. The condition can also be alleviated by keeping the body warm again to help blood flow around the joints.

26. January 2008

Why Good?

Everyone knows that exercise is good for you, but why is it good for you? It can reduce your Coronary heart disease risk by improving your blood profile and your circulatory system, it can offset the aging process and can help maintain sensible body fat levels. It will reduce the number of visits to the Doctor and can help you lead a more prudent lifestyle as well as helping quit smoking. It improves your mood post exercise which can lead to an improved level of self esteem. Regular exercise is good for you and can help you relax and sleep better.

25. January 2008

Fruit & Veg Juice

Freshly squeezed fruit or vegetables are a fantastic source of natural nutritional value. Recent studies carried out in North America have found that drinking fresh juices may reduce the risk of Alzheimer’s disease and the fresher the juices the more beneficial they are. A glass of carrot juice contains more calcium than a glass of milk as well as other vitamins and natural fibre too. A 150 ml glass of vegetable or fruit juice can count as one of the 5 recommended portions of fruit and vegetables that you should consume daily to maintain general health.

24. January 2008

Optimism

Practice optimism exercises so that eventually they become positive habits, its all about changing the way you see things in life. Try to identify your pessimistic thoughts and exchange them for a more positive viewpoint and ask yourself what you can learn about this? Visualise what you imagine you would like your life to be like in 5 years time and see a future where it turns out as you always wanted it to. The more you practice this way of thinking the more natural it will become and you will become an optimistic person over time.

23. January 2008

Bone Food

Food that contains calcium is excellent for bone and teeth health with two portions of dairy produce recommended to maintain healthy bones. Diary 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 strong bone density. By regularly performing weight bearing exercise outdoors (in daylight to stimulate the production of vitamin D in the body) as you get older you can offset the gradual reduction of bone density.

22. January 2008

Starchy

If you are following a weight control or health related fitness diet you should include starchy complex carbohydrates such as rice, pasta, potatoes and cereals in most of your meals so that you are less likely to snack between your main meals. Also try to consume the standard 4 to 5 portions or more of fresh vegetables and fruit per day. Supplement this with being active every day to a minimum of 30 minutes so that you burn more calories than you consume.

21. January 2008

Acceptance

People who suffer an emotional trauma in their life can often be subject to long term depression and anxiety. In order to move on with their lives positively they have to come to terms with the situation and reach a point of acceptance. Accepting the situation so that you can adapt to change and make positive advancements in things that are within your control. Sometimes you have to examine honestly and clearly your motivations and recognise where guilt is driving your negative mood. It is sometimes necessary to seek some professional counselling to help you concentrate on your positive strengths.

20. January 2008

Good Fats

Fats have many positive functions as part of a well balanced diet such as being a carrier for fat soluble vitamins such as A, D, E and K. Fatty acids are essential for the formation of cell membranes and are an excellent source of energy for long distance endurance events. Fats that come from a natural source such as olive oil, avocados and nuts go a long way to maintaining optimum health. Fish oils are also a very a positive source of fats important for offsetting coronary heart disease risk and also for good general joint and bone health.

19. January 2008

Too Much TV

It is believed that a lack of exercise can be as potentially harmful as smoking a packet of cigarettes a day. Studies have shown that the amount of television viewing per day correlates with your activity and health related fitness levels. As you get older the harmful effects of not exercising can become more obvious with increased obesity levels creating the greater risk of diabetes and coronary heart disease. One fitness consultant said recently that the first thing they would get rid of to improve fitness levels would be the remote control!

18. January 2008

Tired

There are many causes of excessive tiredness, lack of sleep, stress, poor diet, depression and under lying illness. Exercise can increase your energy levels despite the perception that it may make you tired. Depriving your body of essential nutrients and vitamins can lead to excessive levels of tiredness that can leave you lifeless and sluggish. Poor quality sleep can not only leave you tired and less mentally alert but can also cause you to consume more calories (10-15%) increase than necessary as well as lowering your immune system levels.

17. January 2008

Caffeine

Drinks that contain caffeine to a lesser or greater degree are tea, colas, coffee and to a certain extent chocolate. Caffeine can increase your capacity to perform endurance events 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 also a central nervous stimulant and can increase temporarily alertness. Excessive consumption of caffeine can also act as a depressant long term and reduce the absorption of vitamins.

16. January 2008

Fruit Replacement

An excellent post exercise food is banana which is superb for replenishing energy levels after exhaustive effort. Bananas contain potassium which is essential for muscle contraction and are is also a carbohydrate food that is rich in vitamins and iron; essential for the transport of oxygen in the blood stream. Bananas are high in fibre and surprisingly contain protein that can be converted in the body to serotonin a chemical responsible for mood elevation.

15. January 2008

Energy Loss

If you are on a weight reduction program and you are too strict on your deprivation of calories you may drastically reduce your energy levels and also your metabolic rate as well. Strict dieting alone will not be as successful as reduced calories and exercising to burn the calories off. Exercising in the morning can increase your metabolic rate throughout the rest of the day, also the consumption of fruit and vegetables can greatly increase and sustain your energy levels and your health and well being.

14. January 2008

Comfort Eating

People who suffer with bouts of depression and anxiety sometimes eat more of the wrong type of foods and give the reason for this as ‘comfort eating’. They eat for emotional reasons rather than because they are hungry and the type of food they eat are high in calories. Increased activity is a way divert away from this form of negative stress release, exercise can relieve stress and anxiety in a positive way by releasing endorphins ‘feel good’ hormones.

13. January 2008

Habitual Exercise

Exercise if done regularly can become habitual which is good because your health related fitness levels can be sustained over time. Changing what you do for a more positive conclusion may not always be easy and to change successfully you need to think what change is needed and plan what it will involve. Keeping a diary to record your levels of activity and dietary changes, also try and set goals that can be measured over time. Remain positive even if at times it may seem you are not making progress and success can be measured by the fact that you are sticking with the program.

12. January 2008

Step Counter

Pedometers are small pieces of equipment that can be attached to your person that can count the number of steps you take during a walk. Some people find that the use of a pedometer is a good method to keep them motivated to walk further and more often. It is recommended that adults should work towards a target of 10,000 steps per day to improve their health status. For most people 3,000 to 4,000 steps per day is normal and over time you should look to increasing that gradually by 1,000 steps. Walking is excellent for muscle tone, maintaining weight, bone strength and mental wellness.

11. January 2008

Get Active

An adult should aim to be active for 30 minutes for 5 or more days a week so that you can have general health benefits. To improve your fitness and help you lose weight you should build up to at least 60 minutes per day. You should find different ways to get active that are realistic for your lifestyle and if necessary you should change your lifestyle to invest in your health. Seeking out a walking or training partner will help you to maintain the consistency needed to keep active and fit.

10. January 2008

Plan Your Health

To start and maintain a healthy lifestyle many people find it helps to keep a diary of how much and type of exercise, what they eat and drink throughout the day. That way you can set targets and plan your diet as well as seeing different levels of improvement, especially compare with what foods you used to eat prior to embarking on your health and fitness campaign. Careful planning can help you shop for your nutritional needs more wisely and try to eat before you shop for food so that you are not hungry whilst shopping as you are more likely to buy more foods and the wrong type when you are hungry.

09. January 2008

Healthy Eating

What does healthy eating mean? The standard consideration is to consume 5 portions of fruit and vegetables per day and try to include them in every meal if possible. Try to choose lower fat meats, poultry and dairy foods as well 2 portions of fish per week, one of which should be oily fish. Also reducing your salt intake to no more than 6g per day if you are eating food from packages then it is important to read the labels. For the sake of your weight and your teeth try to drink less alcohol and fizzy drinks. An average man needs approximately 2,500 calories a day and an average woman 2,000 calories to maintain the same weight.

08. January 2008

Fat Lifestyle

There are lots of aspects of our lifestyle that can lead eventually to obesity if we don’t tackle it soon enough. The consumption of high calorie-foods which are high in fats and sugar which are widely available and becoming cheaper (buy one get one free).  Eating packaged processed foods that contain high levels of salt and sugars and also eating more snacks and fast foods rather than regular meals. We are also drinking more canned or bottled sugary drinks and the size of portions are getting larger. So by reducing the size of your meals, eating at regular times, eating fresh non packaged foods we can greatly reduce the chance of gaining body fat and also drinking water rather than fizzy sugary drinks or alcohol.

07. January 2008

Weight

With almost two thirds of adults and one in three children overweight within the UK we have to accept that as a Nation we are not as healthy as we should be. The implications are a greater strain on the NHS and economic effect of lost working days to corporate organisations within the country. Being overweight can put your health at risk and can cause life threatening conditions as well as reducing your quality of life due to anxiety and depression. If your waist measurement is more than 102cm (40”) for men and 88cm (35”) women then by being overweight you have put your health at risk. If you lose weight you will feel better, have more energy and enjoy better long term health.

06. January 2008

Body Image

A strong influence of self esteem is a person’s personal body image and this is for men too not just women and it is determined by our attitude towards our bodies. Outside of the media projected stereo type of young, slim and athletic we can be forgiven for thinking we are inferior if we are not. This may instil negative feelings within us that can affect our confidence and self esteem. Despite the fact that we may be healthy, intelligent and valued the problem occurs when we make comparison with the artificial supermodel look that may not be true realistic image. Self acceptance and valuing yourself for the shape you are, concentrating on increased activity levels and holistic health will improve your levels of self esteem naturally.

05. January 2008

Smoking

For the majority of smokers it is used as a coping mechanism for stress and of course is addictive and harmful to long term health. Smoking can cause cancer and heart disease as well as seriously restricting your quality of life and ability to be active. If you are a smoker and considering giving up there is a lot of assistance available to help you try. Nicotine patches and gum can help with the nicotine cravings and behavioural counselling can identify strategies to avoid situations when you had previously smoked. Avoiding the shop where you used to buy your cigarettes is a good starting point for change.

04. January 2008

Organic Substances

Vitamins essential for maintaining health and fitness are organic substances that are found in plants and animals and are better sourced through naturally produced foodstuffs. It is important not to over cook vegetables otherwise you will lose a lot of the organic nutrients present. Most vitamins cannot be made by your body so it is important to consume plenty of fresh fruit and vegetables daily. Most processed foods contain very little organic nutrients, always read the labels but as a general rule packaged foods are not as beneficial as fresh vegetables, fruits and salads.

03. January 2008

Hydrate

If you regularly exercise is it is equally important to maintain hydration during the winter as it is in the summer. By losing only 2% of your body weight in sweat during exercise you can lose 20% of your ability to perform aerobic activity. As a result you become slower, more tired, your heart has to work harder and your body is less efficient at dissipating heat. Being dehydrated can also drastically effect sleeping patterns and therefore lower your immune system. So drinking regularly during the day and paying special attention to before, during and as soon after exercising as possible to offset the onset of fatigue.

02. January 2008

Heart Health

If one of your New Year resolutions is to get fit then your first priority should be the health of your heart. Coronary Heart Disease (CHD) occurs when your arteries become narrowed and hardened so that less blood can get to your heart, which leaves it weak and less efficient at pumping much needed oxygenated blood around your body. It is important to increase your activity levels, with the recommended 5 x 30 minutes of exercise per week and reduce the amount of saturated fats in your diet. Other causal factors of heart disease are stress and considerations to your family history.

01. January 2008

Detox

The ‘Detox’ process, that is very popular at the this time of year following the Christmas excesses; is where you rid yourself of the toxins from within your body to eventually enhance your energy levels. This is achieved by cutting back on drinks and foods that contain or generate more toxins in your body. Drinks that contain caffeine, sugar, alcohol and soda should be avoided during the detox process and at the same time you should drink large amounts of water (a minimum of 2 litres per day) as this will help flush toxins out of the body.

31. December 2007

Energised Life

Complex carbohydrates have a slower longer lasting energy release which is excellent for people who participate in endurance and stamina based exercise such as jogging, swimming, walking and cycling. Carbohydrates such as brown rice, wholemeal bread and pasta also contain vitamin B which is essential for the energy release. A high energy healthy lifestyle can be maintained by adhering to a diet of high fibre, fresh vegetables, complex carbohydrates, fruits and reduced saturated fats. It is also important to ensure that you drink plenty of fluids and the more carbohydrates you eat the more fluids you need. Exercising in the morning can give you a high metabolic rate throughout the day and so boost your energy levels.