Fitness Tips: March

31. March 2008

Modern Stress

It is possible with the pace of today’s lifestyles to be overloaded with information and noise so that we eventually succumb to stress-related illnesses such as headaches, IBS (Irritable Bowel Syndrome), tension, insomnia and heart attacks. Over stimulation and information overload is perhaps becoming a modern stress factor that needs to be managed by individuals for their own health and well being. Taking time away from the hustle and bustle by going to the countryside or parks can reduce the levels of stress hormones produced as a result of too much noise, visual stimulation and lifestyle overload. Exercise can help to reduce the negative stress affect of modern life and oriental relaxation methods such as Tai Chi and meditation can produce very positive health benefits.

30. March 2008

High Nutrition

Some types of foods are naturally high in essential nutrients, vitamins, antioxidants and oils which are extremely good for your general health and wellbeing. Foods such as avocados, broccoli, beans, beetroot, olive oil, spinach, peppers, tomatoes, oily fish and various berries are high in health boosting nutrients and also low in unsaturated fats. These types of food are high in antioxidants that assist the body in maintaining immunity. Pistachio nuts are very high in potassium and vitamin E and pumpkin seeds are rich in magnesium and zinc again important for enhancing your immune system.

29. March 2008

Obesity

Obesity is being classed as a modern lifestyle epidemic with nearly a quarter of men and women in the UK being classified as obese and therefore subject to hypo-kinetic diseases such as diabetes, coronary heart disease, strokes and arthritis. Some people inherit genes that increase or decrease their appetite and a lack of good quality sleep can cause an increase in calorie consumption throughout the day. If you are on a weight loss program Doctors recommend that you should lose no more than 2lbs (1kg) per week to sustain a healthy status throughout. By increasing your activity levels daily incidentally or through consistent structured exercise you will not only strengthen your heart and circulatory system but also reduce your body fat percentage.

28. March 2008

Calcium

Calcium is important for strong and healthy bones and teeth of adults and children alike, the recommended daily amount of calcium is 1,000 – 1,200 mg. It is recommended that you should eat three portions dairy products a day (1 portion = 1 cup/250 ml of milk, 60z/175 g yoghurt or 1oz/45g cheese) and if you don’t like dairy products then you can consume a 300mg calcium supplement or select other sources of calcium such as fish, leafy green vegetables, legumes and carrots. Vitamin D is an important co-factor in the intestinal absorption of calcium. Try to gradually increase your weight bearing outdoor exercise in the sunshine/daylight as this will contribute to increasing your bone density as well as lowering your heart disease risk.

27. March 2008

Weight Training

More top sports people are looking towards weight training as a way to improve specific strength for their individual sporting needs. It is recommended that Tennis players use lower weights and perform more repetitions to increase the speed and agility in their play. Cricket players perhaps need to look at absolute strength whereby they lift heavy weights with fewer repetitions. It is important that with any strength/weight training program that there should be some very specific flexibility training included especially involving the main muscle groups that have been exercised to maintain a full range of movement.

26. March 2008

Cut Fats

Health experts often advice against severe dieting as a way to reduce body fats, as not eating enough food can drastically drop your metabolic rate. Try to avoid fried foods, burgers or other fatty meats (pork, ham, bacon, salami, ribs and sausage). If you eat dairy produce choose the low fat options. Try to reduce your levels of alcohol consumption as alcohol is high in empty calories that are stored as fats in the body if not burned off through exercise. Different foods can assist in losing body fat such as protein as it requires more calories to actually digest it. Obviously eating more fresh fruit and vegetables will fill you up so that you will eat less saturated fat in your diet.

25. March 2008

Alcohol

By regularly drinking alcohol you are likely to add hundreds of calories to your daily intake, this can obviously over time restrict any weight loss program. A single glass of wine or beer can contain as much as 100 calories, so having a few drinks 3-4 nights per week can add as much as 1,000 calories to your total per week. Alcohol can also act as an appetite stimulant so can lead you to consuming high calorie foods late at night when you are less active. Excess alcohol can lead to long term illnesses such as liver and kidney disease and risk of cancer. Red and Rose wine are considered in moderation to be good for your general health as they contain high levels of antioxidants.

24. March 2008

Arthritis

A sedentary lifestyle can lead to further problems and pain for people who suffer from arthritis. People who suffer from arthritis often get discouraged because they seek the short term solution of resting rather than being active, mainly due to the anticipated and real pain. However this can further complicate the problem because a sedentary lifestyle could lead to an increase in body fat so putting more strain on weight bearing joints, so this becomes a vicious circle and the condition worsens. Also a lack of exercise or regular activity can lead to depression which is often associated with increased pain and fatigue. If you increase your activity levels to counter arthritis try and start gradually and build up the amount you do over time.

23. March 2008

Reasons why people don’t exercise

There are lots of reasons people give for not exercising and the number one reason often given is a lack of time, this may not be true as you don’t need to give over a lot of time to regularly exercise. If you weigh up how much time you spend watching TV and how much time for exercise it will make you realise how much of your leisure time is given over to a sedentary lifestyle. Another reason people don’t exercise is because there is no quick fix, to get long term health benefits takes long term consistent training over time. Also some people may have had a negative experience of exercising in the past and see exercise and increased activity as something to be avoided. A person with a poor body image may avoid exercise because they don’t want to be in a sports or gym setting because they feel embarrassed about their shape or size. All these are valid reasons, but all can be overcome with support and guidance.

22. March 2008

Sleep

Sleep is an important part of any health regime as sleep deprivation can have a negative effect on your physical and mental wellbeing. Recent research from North America has revealed that lack of sleep can negatively affect endurance capacities and your ability to recover from exercise. The research suggests poor sleep leads to a reduction in the speed of glucose metabolism by 30 to 40%. Sleep deprivation can also cause higher levels of stress and anxiety due to an increase in stress hormones in the body called Cortisol. Poor quality and lack of sleep can also lead to a suppressed immune system, so it is generally believed by health experts that the required amount of sleep per night should be between 7-8 hours, but obviously this is open to individual variability.

21. March 2008

Vegan

There are approximately 250,000 vegans in the UK according to the Foods Standards Agency, a vegan is a person who cuts out on all animal products such as butter, milk, eggs, meat, fish and honey. To maintain a healthy diet vegans need to consume a variety of pulses, grains, fruit, vegetables, nuts and seeds for their protein requirements. Also nuts, nut butter, seeds and dried fruit for their Iron, zinc and selenium requirements and tofu, carrots and fortified non-diary milks for their calcium needs. Daily vitamin supplements are also necessary in the form of vitamin D and B12 for bone and circulatory health.

20. March 2008

Drinks

In general people often do not drink enough fluids during the day, not only do they not drink enough they often drink too many of the wrong types of drink. Tap water is of course an easily available drink but it can contain chlorine, fluoride, aluminium, hormones, drug residues and in some cases pesticides, so it is prudent to have a water filter that can remove toxins. Mineral waters that can be purchased may be another option and most bottled water has a list of levels of contents contained within the water. Red wine in moderation is believed to be beneficial as it contains antioxidants, however too much and it has diuretic qualities that can further dehydrate you and also has a high caloric value.

19. March 2008

Avoid Injury

If you are exercising regularly there are some basic rules to avoid injury. Don’t train if you have a virus and the symptoms and indicators are an increased temperature, an elevated resting pulse rate and in some cases a sore throat and runny nose. Try to make sure you warm up and cool down before and after exercise, concentrating during the warm up preparation on actually getting the body warm, especially the working muscles as this will reduce the chance of injury to soft muscle tissue and tendons. Wearing clothing that keeps you warm during exercise without causing you to over heat. If you exercise using equipment try to get expert advice on technique, as poor technique can cause exercise injuries.

18. March 2008

Wonder Drug

Aspirin is a commonly known drug that can be bought in most shops and is not classified as a prescription drug. It serves a number of purposes other than just as a simple pain killer, aspirin is believed to have blood-thinning qualities so is considered to be of particular benefit to people at risk of Heart Disease. All drugs should be taken on recommendation from a Physician or Doctor, aspirin shouldn’t be taken on an empty stomach or especially if you are susceptible to gastric problems. Aspirin has been described as the ‘wonder’ drug due to its varied effectiveness with different conditions and as it says on the box, keep stored out of reach of children.

17. March 2008

Varied Vegetables

Fresh vegetables are an essential part of any health related fitness diet plan, carrots are particularly good as they contain large amounts of calcium (essential for bone & teeth health) as well as vitamins A and C. Most vegetables contain antioxidants which can counter the damaging effects of Free Radicals (waste products produced in the body following exhaustive exercise.) Health experts state that you should try to consume a large variety of different coloured vegetables. Try to avoid overcooking the vegetables as you may lose any essential nutrients, if you cook with a microwave your vegetables you can lose in excess of 95% of antioxidants. The nutritional value of the vegetables can be maximised when steamed or eaten raw.

16. March 2008

Brain Fit

Research carried out in North America suggests that maintaining your physical fitness and being active can increase your brain function by as much as 15%. Also eating fish as part of a healthy diet can also assist in maintaining your brain function, capacity and ability to learn. Mental stimulation is the key to increasing your body’s ability to repair damaged brain cells. It is important to remember that approximately three quarters of the brain is made up of water so it is important to remain hydrated through the day as dehydration can impair brain function, also enough good quality sleep every night is important for a healthy brain function.

15. March 2008

How Fit RU?

If you are committed to a health related fitness program it is important to assess your level of fitness from time to time, keeping a diary showing measured increases in frequency, intensity and the duration of sessions will help to see obvious fitness gains. A simple way to assess fitness is to measure your pulse rate during exercise and when you stop exercising, then record how quickly your pulse returns to a near normal resting state. After vigorous exercise your pulse can come back to normal within 10 to 15 minutes. As you gradually become fitter over time from regular training your heart rate should return to normal at a faster rate. Also recording your daily pulse rate on first waking will not only give you an accurate resting pulse rate but also give you an indication of over training or viruses if your pulse rate is elevated above normal levels.

14. March 2008

Obesity Epidemic

Obesity within the UK is becoming a significant health issue that can lead to numerous chronic medical problems such as hypertension, coronary heart disease, strokes, type 2 diabetes, cancer and osteoarthritis. Obesity in the UK has more than doubled in the last 25 years and in England a quarter of adults and about 10% of children are now obese, so the forecasts at this rate of increase are not good. Unhealthy behaviours are common place children being driven to school rather than walking and cycling, a predominance of passive home based recreation activities with computers and TVs taking precedence over outdoor active recreation.

13. March 2008

First Meal of the day

It is important not to skip breakfast as it doesn’t help you lose weight as some people believe and also it is not prudent to miss out on essential nutrients. Research shows that eating breakfast assists people in controlling their weight, as it can help maintain your metabolic rate from early in the day so creating higher energy levels for increased activity. You are more likely to get hungry before lunch and snack on high fat and high sugar foods which encourage increased fat storage in the body. So the ideal healthy breakfast is a bowl of wholegrain cereal in milk with some sliced banana and a large glass of fresh fruit juice.

12. March 2008

Eat Fish

Health experts recommend that we eat 2 portions (140g per portion) of fish per week (one being oily fish) to help maintain general health and well being as they are an excellent source of protein and contains essential vitamins and minerals. You can choose fresh, frozen, smoked or canned fish but it is important to remember that smoked fish can be high in salt. Oily fish has omega 3 fatty acids which are excellent for heart health. Examples of oily fish are salmon, mackerel, trout, herring, tuna, sardines, pilchards and eels. Examples of non oily fish are cod, haddock, plaice, tinned tuna, halibut, skate and sea bass.

11. March 2008

Colds & Flu

Unfortunately at this time of year your immune system can take a hammering and you may be susceptible to colds and flu viruses. Natural remedies such as Eucalyptus is still an excellent herbal relief for inhaling from a bowl of boiling water with a towel draped over your head. Soothing a sore throat can be achieved by gargling a tincture of rosemary, sage and Echinacea with warm water. Consuming 500mg of Echinacea 3 times per day will greatly assist in raising your immunity levels also consuming garlic and onions is believed to strengthen your resistance to colds as does vitamin C and zinc supplements. Vitamin C can be found in foods such as green vegetables, citrus fruits and berries. Drinking herbal or fruit teas as opposed to caffeine based drinks such as tea, coffee and colas, as too much caffeine can suppress your immune system and lower the ability of your body to absorb vitamins.

10. March 2008

Lower Cholesterol

It is important to lower the cholesterol in your blood to reduce the risk of C.H.D. Coronary Heart Disease. Consuming omega 3 oils can increase the positive H.D.L. Higher Density Lipoprotein cholesterol, also eating a handful of walnuts per day which are also rich in omega 3 fatty acids. Garlic can contribute to a reduction in cholesterol by as much as 10% and above, it is believed that long term garlic consumption can not only reduce cholesterol but also reverse atherosclerosis (a degenerative disease of the arteries.) Eating foods that contain antioxidants will protect your circulation, so it is vitally important to eat fresh fruit & vegetables daily. Exercise is essential for circulation health and the reduction of fat levels in the blood, but will also reduce anxiety and stress which are contributing factors for an increase in cholesterol levels in the blood.

09. March 2008

Environment

Hopping into a car is so easy as we have come to regard cars as the natural way to get around and it gives us the freedom to go mostly where we want to. This means though that we exercise a lot less on a day to day basis. The pollution from exhaust fumes, CO2 emissions and noise can overtime affect our individual health. The effects of air pollution on us as individuals are eye irritation, headaches and lung related illnesses such as asthma, bronchitis and in some cases increases the risk in cancer. If you walk and cycle as part of your daily routine rather than using your car it will improve your health and mental wellbeing and reduce pollution in the environment and also traffic congestion.

08. March 2008

Cycle

Cycling is a superb form of sustainable travel as you have fewer restrictions to where you can go and literally can travel door to door. Some local rail and bus services have cycle storage so that you can cover greater distances with your bike. Cycling is an excellent workout for the heart and lungs and also improves leg muscle strength and tone. It is important to wear a safety helmet whether on or off road and always try and be visible so the use of reflectors, lights and bright clothing makes sure you can be seen by other road users. By regularly cycling 20 miles (32km) per week you can reduce your risk of heart disease by 50%.

07. March 2008

Walk

Walking is an excellent form of health related fitness exercise because it doesn’t require any specific equipment (except sensible walking shoes) and because most people at any level can be active in a relatively short space of time. Walking one mile in 20 minutes uses as much energy as playing soccer for 12 minutes, cycling for 16 minutes, running a mile in 10 minutes and doing aerobics for 16 minutes. For practical reasons walking is good because you don’t arrive at your destination too hot or fatigued and in need of showering and changing. Health experts recommend 30 minutes or more per day with a total of 5 days per week to maintain good health. An average person burns 100 calories from walking a mile in 20 minutes. If you are close enough to walk to work you can actually save time because you don’t have to set aside time to exercise, you will also arrive at work more alert and energised as well as saving money by leaving the car at home.

06. March 2008

Active Commuter

If you live close enough to where you work why not consider leaving the car at home and travelling actively to work by walking, cycling or running/jogging. People who regularly actively travel to work express a feeling of being more energetic, more alert and relaxed when arriving. It will not only save you money, improve your health but can also reduce levels of stress and anxiety in your day to day life. Regular exercise can drastically reduce your risk of heart attack and can raise your immune system. Try to persuade your employer to install changing, shower and locker facilities at your workplace and also cycle racks for safe storage of bicycles. The benefits to an employer are a healthier workforce, less sickness day totals and greater quality of productivity, or they can contribute to reducing traffic congestion that can have economic benefits to business and also reducing carbon emissions into the atmosphere.

05. March 2008

Sugar

In general most people in the UK eat too much sugar, so try to avoid foods that contain added sugars such as sweets, cakes, biscuits and sugary soft and fizzy drinks. Too much sugar can cause tooth decay and create a short term energy release that can induce an insulin response in the body that actually reduces the blood sugar levels. If you look at the labels on food packaging and sugar is near the top of the ingredients list you know that the food is likely to be high in added sugars. Other words such as sucrose, glucose, fructose, maltose, hydrolysed starch, invert sugar, corn syrup and honey are all descriptions of added sugar contained within the food. A high level of added sugar is 15g per 100g and a low amount is below 5g sugar per 100g.

04. March 2008

Fun Run

If you are planning to participate in a charity fun run or walk, in order to get maximum benefit health wise for yourself you should try and prepare for it by training regular in advance, rather than expect everything to be just ok on the day. Don’t put it off and leave your training until the last few weeks, start preparing now. Try and get some expert advice on how to train for whichever distance the fun run is or get in touch with your local jogging/running club as you can learn so much from other runners and group running is more fun than training on your own. Also try to find or recruit a training partner who can train and participate with you as you are more likely to train consistently with the mutual support of other people. If you are reading this and not planning to do a fun run in the future try and have a go, “if not you who? If not now when?”

03. March 2008

Weighty Issue

Whilst it is not good to be overweight for health reasons it equally is unhealthy to be underweight so the trying to strike the balance between the two may not be easy but it is achievable. If you think you need to lose weight it is important to eat only as much food as you need and make healthy choices such as low fat and low sugar options by eating fresh vegetables and fruit every day. Increasing your activity levels at the same time will increase your metabolic rate so that you burn calories throughout the day even when not exercising. It is simple when ever you eat more than your body needs you will put on weight. Crash diets are not effective because they are not sustainable, try to aim to lose between 1 and 2 lbs per week until you reach a healthy weight for your height.

02. March 2008

Crosscountry Run

Crosscountry running is what it suggests running or jogging across various types of terrain away from the roads. Most people’s experience of crosscountry is from the school crosscountry run which was in some cases handed out as punishment by some P.E. Teachers. Running through the countryside has so many benefits, less air pollution, softer surfaces, challenging terrain that works different muscles in your body in order to keep your balance and the pure aesthetic value of a varied and pleasing country scene. It is important to wear running shoes that have a good grip or tread on the sole to avoid slipping and if you are running on your own let someone know the route you are taking and what time you expect to be back, for safety reasons. Also try to be aware of the countryside code and always close farm gates after you have gone through them and stick to designated paths when going across farm fields.

01. March 2008

Saturated Fats

There are two main types of fat saturated and unsaturated fats. Unsaturated fats are more healthy and beneficial to reducing heart disease risk. Foods that contain unsaturated fats are sunflower oil, rapeseed, olives, oily fish, avocados, nuts and seeds. Saturated fats can increase the amount of cholesterol in the blood which heightens the risk of heart disease. Foods that are high in saturated fats are meat pies, sausages, some meats, cheese, butter, pastry, cakes and biscuits. If you eat meat try and cut off the visible white fat prior to cooking or eating.