Let’s Get Physical

5-a-day

These days everyone is an expert or a critic. There is always someone ready to tell us what we can and can’t do, what we should be eating and how we should lead our lifestyles. It can be too much information to deal with. However, through all of the white noise there are few messages that hold true. One in particular is the need to eat more fruit and vegetables, which are essential to health.

Research suggests that the average person in the UK is consuming less than 3 portions of fruit and vegetables a day. It’s usually because we can’t deal with the idea of eating so much fruit and vegetables unless you are vegetarian. Why not get inventive and try fresh fruit smoothies and vegetables cooked into your food rather than just on the side.

BMI

In the past being overweight was judged by how much you weighed. However measuring ourselves against our BMI is a more accurate way on determining whether we are the correct weight or not.

‘BMI’ stands for ‘Body Mass Index’ and is calculated by dividing body weight in kilograms (kg) by height in metres squared (m2). Recommended guidelines suggest we should all have a BMI of between 20 – 25. A BMI higher than this range can increase your risk of disease such as obesity, Type 2 diabetes or cardiovascular disease and as a result premature death.

The slightest weight loss can provide massive benefits. 5-10% reductions in body fat can significant improvements on blood pressure, diabetes and cardiovascular issues. Known weight losses of between 5 – 10kg have resulted in improved joint and back pain as well as sleep problems, such as snoring and general breathing.

CHOLESTEROL

The recommended total blood cholesterol level is 5mmol/litre. Anything above this number is said to increase your risks of heart attacks, strokes and diseases relate to the arteries etc. These are all common causes of death in the UK.

Knowing your cholesterol level is important, however keeping in control is the most important! You can keep below this level by modifying your diet.

Increasing your intake of essential fatty acids, like Omega 3 fatty acids is a good start. This can be done by increasing your intake of oily fish, nuts and seeds, taking a supplement rich in Omega 3 fatty acids or foods supplemented with essential fatty acids or enriched with plant sterols, i.e. Margarine.

Exercise plans can be daunting and you might worry about being able to maintain it. The following can help you get motivated and keep to it.

Know your aims

Whatever the reason is to start exercising whether its losing weight, gaining fitness or a combination of reasons, keeping it in mind will encourage you to keep exercising.

Exercise at your own pace

It’s a good idea to exercise with a friend; however it isn’t wise to exercise with someone who has been exercising for a long time as you may struggle to keep up and you may hinder them. Find your own pace and build up on it.

Enjoy what you do

You’re more likely to continue exercising if you enjoy it. There are many different exercises and activities to choose from so find one that suits you.

Make exercise part of your social life

Get friends, partners, colleagues etc involved and it can become more of an enjoyable occasion.

Add variety

Keep updating your exercise programme to avoid becoming bored and to keep yourself challenged. This will have much better results over the long term.

Set yourself achievable goals

Setting realistic goals is positive because it gives you a target to work towards. If they are unrealistic, you are less likely to succeed at them which can affect your motivation and even put you off altogether.

Make exercise a habit

Exercise releases feel good hormones in the body. Once you have been exercising regularly for about six months, your body will become used to this feeling and will actually miss it if you stop. Remember this whenever you feel like quitting.

Avoid overtraining

It can be easy to think that exercising all day every day will work wonders, but it is more likely to be harmful. Your body needs time to rest and recover after each exercise session in order to get ready for the next one. The best way to reach your goals is by exercising steadily.

Exercise Recommendations

Exercise can be time consuming but it doesn’t have to be. It can become part of your everyday lifestyle.

Exercising in your day to day

Exercise can be incorporated into your day to day routine by carrying out your usual activities in a way that’s more involving and physically demanding. For example:

•    Walking or cycling over short distances rather than driving.
•    When using public transport get off a stop earlier than usual.
•    Use the stairs instead of the lift or escalator.
•    Gentle exercises while watching television.
•    Do cleaning and housework at a faster than normal pace.

Exercising with limited free time

If you have very little time to get any exercise in then focus on the activities you enjoy and do them most days of the week for at least 30 minutes a day. The activities listed below do not require much extra time and can be incorporated into your lifestyle to help you become more active.

•    Brisk thirty minutes walks, five times a week.
•    An hour’s gardening a week
•    If you have a dog, walk it regularly. If you do not, offer to walk a friends or family member’s dog.
•    Go for a swim after or before work.
•    Go for a walk on your lunch break.
•    Find a weekly exercise class.
•    Set your alarm half an hour early in order to include exercise into your day. This may not sound appealing, but exercising first thing can help you wake and invigorate you for the day ahead.

A few pointers:

•    Beginning a new exercise routine, ‘little and often’ technique is most beneficial and should help you avoid overdoing it.
•    Drink plenty of water when exercising to prevent dehydration. One glass of water for every 20 minutes of exercise is a good amount to aim for as well as the recommended 6-8 glasses (1.2 litres) of water a day.
•    Listen to your body while exercising. If you ever feel dizzy, faint, nauseous or experience pain, stop exercising immediately.