Let’s Get Physical

People who regularly eat fast food should be increasing their level of physical activity in order to make up for their unhealthy meals.

A recent independent survey found on average that a single Indian takeaway meal contains more saturated fat than the daily recommended amount.

As with everything having a takeaway is fine in moderation, but you should take into account the calorie intake of your takeaway choices and look at a lower calorie option.

You should consider cooking at home more often, and understand that takeaways shouldn’t become a normal part of your daily eating. People have more time than they realise to cook good food; they generally have their priorities wrong or do not quite have the right life balance.

So to summarise to avoid ill health as a result of excess body fat you either need to compensate for what you eat with exercise or probably more sensibly, eat a healthier diet.

It’s been noted by nutritionists and scientists researching the topic, that a diet high in omega oils, may help to protect against clogged arteries and heart disease

In populations of the world where large quantities of foods rich in omega oils, such as fish are consumed, tend to show a lower prevalence of heart disease related health issues.

An example of such populations would be the likes of Japan, Mediterranean countries like Spain and the Inuit people of the Arctic regions

research has shown that these benefits are not mainly down to genetics but down to the dietary habits of a region. For example the same above populations who adopt a western diet do not exhibit he same nutritional benefits.

To conclude it’s said that by consuming more foods rich in omega oils can have many positive benefits to the body which could result in reducing the risks of heart disease and relating illnesses.

Everyone generally feels a slump in mood and alertness by midday, particularly if you don’t sleep so well at night. It’s often thought a heavy lunch is responsible.

However research shows that it’s a natural part of us to require a nap midday, particularly in young children. Certain cultures have maintained this and it’s shown to improve productivity, however industrialised societies (with the exception of students and the retired elderly) have abandoned this idea.

From research it’s been shown that a nap for as little as 10 mins in the afternoon can dramatically improve mood and alertness, and performance in the work place. Naps for 30 mins plus and particularly naps late afternoon, say after 4pm may result in deep sleep. These should be avoided as they could affect your night sleep pattern

So to summarise, if you feel your afternoon productivity is taking a dip due to feeling tired and you get the opportunity to take a short power nap, TAKE IT! You’ll feel better for it and your day will drastically improve.

Welcome to the final instalment to this series designed at toning the back of the upper arms known as the triceps and to those unfortunate to have them, ‘Bingo Wings’.

This series of exercises performed regularly should not only give a firm toned feel and appearance to the back of the arms, but also increase your functional strength for other exercises such as push-ups and shoulder presses or everyday tasks like lifting yourself out of a chair or any other push or press movement.

The next exercise is:

5.    Narrow press up

To perform this exercise, you just require floor space.

To start, get into the press up position. Depending on your upper body strength you can do this on your toes or on your knees as illustrated. Space your hands to be no more than or slightly within shoulder width with your elbows tucked in.

For the movement lower your body towards the ground but stopping short of touching the ground, maintaining your position and posture. Pause at the bottom and then press up back to the start.

To do this properly-

-    Breathe in as you lower your body to the ground and breathe out as you extend your arms to press your body back up.
-    Keep your elbows close to your sides throughout the exercise

So here completes the Bingo Wings series of exercises. Combining this workout with cardiovascular exercise should soon get in shape in no time.

Stay tuned for future instalments covering all those target body parts.

Welcome back to the penultimate in this series aimed at promoting confidence and improving the overall appearance. You’ll also look great in that strappy summer top home and abroad! So visualise the finished article as we move onto the next exercise.

The next exercise is:

4. The Lying Tricep Extension

To perform this exercise, you should first source a surface to lie on. A bench would be ideal. Failing that a mat on the floor will do. To increase difficulty and also include you core in the exercise you can use a stability ball.

To begin, lay down on your back on surface of choice. Pick a safe dumbbell weight you can manage but not to light that’s it easy from start to finish or too heavy you hurt yourself! Hold the dumbbell between the thumb and index finger. Place the opposite hand beneath the hand holding the weight for support. The dumbbell should be above your face, slightly behind your head with your elbows bent at 90 degrees as in the example below.

For the movement straighten the arms lifting the weight straight above you squeezing the triceps. Pause once at the top but once again as with all these exercises do not overextend or lock your elbows. Now return to the starting position and continue.

To do this properly-

- Breathe in as you return yourself to the starting position and breathe out as you extend your arms to push the weight.
- Keep your elbows close to your sides throughout the exercise
- From set to set keep swapping hands to keep it all even. So your support hand becomes your working hand and vice versa.
- Keep your shoulders still and do not involve them in the workout. Keep all movement at the elbow. This is to ensure that is just the triceps working and not the chest helping.

So here concludes the fourth in the five part series. Make sure you keep coming back so you don’t miss the final instalment!

Welcome back to your next instalment in the ‘Bingo Wings’ series. Prepare yourself for the next exercise in this bid to banish the loose arm look. By now you should be feeling more positive and more capable, however it doesn’t stop yet!
The next exercise is:

3. The Tricep Kickback.

There is actually no kicking involved!

The correct starting position and posture for this exercise is with a dumbbell in either hand and palms facing inwards stand with your feet together and directly under the hips with the knees bent slightly. Bend over at the hips NOT waist, until the back is in a position parallel to the ground. Keep your head in line with your back looking at the ground. Your elbows should be bent at a 90 degree angle.

Next keeping your arms locked in position straighten and extend your arms, lifting the dumbbells upwards towards the sky. Pause at the top of the movement but DO NOT lock your arms. Keep your eyes focused on the ground. Lower the weights slowly and return to the starting position and repeat.

To do this properly-

- Breathe in as you return yourself to the starting position and breathe out as you extend your arms to the starting position.
- Keep your elbows tucked into your sides throughout the exercise
- Keep your back as flat as possible while keeping your eyes focused straight forward on the ground to keep your spine in a neutral position and to prevent stressing your neck and back.
- Return slowly to standing once the exercise is finished, and take a deep breath.

Working sat down at a desk all day? Not making use of your breaks to stretch your legs? Stop these habits and act now, it’s YOUR health at stake! Make exercise in the office and walking, talking meetings part of your everyday in the office. Besides a healthier employee is a more productive employee.

If sitting in meeting rooms for the better part of the day sounds like your day to day, and you’re always thinking of ways you can exercise and keep fit but can’t find the time, why not find ways to work out while at work?

We’re going to look at some ways we can creatively increase activity and burn calories in the working day, whether in the work place or on the way into work.

• Maximise your travel into work
Where possible walk or cycle into work. If you’re on public transport, get off a few stops earlier and walk in. If you drive, park further away from the office if feasible.

• Take a stand
Instead of emails and messaging or inter office phone calls, walk to your colleagues desk or office. Also consider working standing up every so often. You use more calories standing and its better for your posture. Try having your lunch stood up.

• Have a fitness break
Instead of doing the usual coffee and snack in the break out area, go for a short brisk walk or do some stretches. Try interlocking your fingers and extending your arms in front and above your head with your palms facing away from you. This should help relieve some of the tension on your wrists after typing or resting your wrists on the desk.

• Work your core while you sit
Trade your chair for a stability ball. A fully inflated stability ball would make a good chair. It would allow you to tone and stabilise your mid section and improve balance whilst sitting at your desk.

• Get physical in your work area
Have some resistance bands or small hand weights in your desk and you can use them between meetings. Even a stress ball or grip strengtheners are very useful and discreet.

• Encourage social activity
Working with others to stay active will keep you motivated. Try going for a long walk or the gym at lunchtime with a group of colleagues.

• Walk and talk
If it’s practical to do so try having meeting or brainstorming session on the go. Whether this a walk around your office or even a stroll outside, weather permitting of course.
• Speed it up
Try working with a little more intensity and speed things up a bit. If your work involves walking a lot, do it faster and longer strides.

• Plan well ahead for travel
If your job involves a lot of travel and hotel stays, try and choose hotels with a fitness suite or pool. You can even take resistance bands or resistance bands. Alternatively use the furniture or floor i.e. sit-ups on the floor, push-ups with your feet on the chair.

These are just a few suggestions that could help to create a healthier more productive and happier work environment! See what other practical ideas you can think of to personally improve your health.

Welcome back to part two of this programme geared at banishing those BINGO WINGS! So you’ve tried the first exercise and feeling a little sore, well that was the tip of the iceberg. You can’t just sit around or starve yourself into shape, so here’s where you’ll work for it!
The next exercise is:

2. The Bench Dip.

As he name suggest a bench is involved. If you don’t have a bench a low chair, step or other flat stable surface will do.

To start with, sit on the bench and put your hands by your sides, to the edge of the bench keeping your knees bent and feel flat on the floor.

Lift your bottom off the bench and lower yourself carefully and under control towards the ground (but not touching the ground!) using your arms.

Now return to the starting position by lifting yourself up, straitening your arms but not locking your elbows to prevent too much stress on the elbow joint.

To do this properly-

- Breathe in as your lower yourself to the ground and breathe out as you push up to the starting position.
- Keep your elbows tucked into your sides throughout the exercise
- To increase the difficulty of this exercise move your feet further away from. Further still you can raise your feet onto another bench or a stability ball!
- Your legs must not do the work, only your triceps should be working!

So have a go at this exercise and stay tuned for the forthcoming instalments.

So, bingo wings? Put your hands up if you want rid. What? No hands up? Well let’s look at some exercises you can do so you can wave those arms in the air with confidence (especially at bingo or pub quizzes)!

The area in question is called the Tricep. This is the muscle on the back of your arm that helps the arm extend. Bingo wings can occur when this area is untoned or sudden weight loss causes there to be loose skin which then pulls away from the muscle.
For most people it’s a case of toning up the tricep muscle. A few exercises to try are:

1. Overhead dumbbell extensions.

Start by holding the weight between thumb and index finger with both hands, one hand under the other for support. Hold the weight with bent arms behind your head.

Straighten the arms to lift the weight straight up. Hold or pause at the top but don’t lock your elbows.

Return to the starting position

To do this properly-

- Breathe out as you extend your arms and breathe in as you return to the starting position.
- Tuck your elbows in close to your head. We don’t want any chicken wings (as well as bingo wings)!
- Always rotate the hand on top/bottom to keep the even balance.

Try this on for size to get you going, there will be more to follow!

We all sweat at different rates due to us as individuals, the activity were undertaking or level of intensity, so it’s impossible to suggest a specific guideline for fluid consumption, particularly in athletes.

So how can we overcome this? The 2 main ways are:

1. How often you go and colour. A high quantity of light to almost clear urine will most likely indicate that you are hydrated. A darker, concentrated urine can usually indicate dehydration.

2. Self weighing before and after activity. You can measure lost fluid by checking your weight and then drink enough to replace the lost weight. Weight gain might indicate that you have drunk to much water.

So what about Sports Drinks then?
Are they worth their money? Are they of use to mere mortal, non-athletes and infrequent exercises? Do they actually work?
Sport drinks are of use mainly to those who exercise for long periods of time or with high intensity or extreme conditions, like high altitude, extreme weather conditions (like the British summer!) or events like marathons or triathlons.
Sports drinks available today are more commercially focused and tend to be directed at the non athlete weekend warriors that want to emulate their sporting heroes rather than replenish lost fluids, electrolytes and minerals after exercise.

However if you are going to drink a sports drink, which one is for you?

There are 2 types of sports drink that I’ll discuss:

• Isotonic drinks
• Hypotonic drinks

Isotonic drinks are drinks that are designed to have the same electrolyte and minerals profile as your blood allowing you to replenish and maintain your optimum levels allowing you to perform at your best

Hypotonic drinks have a lower concentration of minerals, electrolytes etc and are geared towards hydration. These are more favoured by women when they exercise as they contain fewer calories

So in short save your money and drink water unless you’re an athlete and performance is important to you.