Exercise

Exercises You Can Do at the Office

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Exercises You Can Do at the Office

Sitting all day is detrimental to your health. If you’ve seen friends or co-workers getting “standing desks,” then they’ve probably been told that sitting all day can slowly kill them. But it’s true, there are some truly adverse effects that happen from sitting down all day. It might seem like an exaggeration, but you can risk high blood pressure, abnormal cholesterol levels, premature death, and certain types of cancer. One of the reasons is because you burn fewer calories sitting down. Experts recommend moving every 20 to 30 minutes, but what if you’re too busy at the office for a quick stretch break? And no, trips to the bathroom and kitchen don’t count.

You don’t need to do laps around the office or run up and down the building stairwell. To combat the health risks of sitting down all day, it’s a matter of staying physically active. Fortunately, there are a number of discreet but effective exercises you can perform right from the convenience of your desk. The only equipment you’ll need is your office chair and dumbbells or a full water bottle.

Wrist Stretches

If you’re clicking and typing away all day, make sure your fingers and hands don’t end up stiff. Extend one arm in front, palm up and take the fingers with your other hand. Gently pull back your fingers towards you, stretching your forearm. Hold this for 20 to 30 seconds. Repeat with your other wrist. You can also press your hands together in front of your chest with your arms and elbows parallel to the floor. Bend your wrists to the right and to the left 10 times.

Lower Back Stretch

Prone to slouching? Take the strain off your spine. Sit tall and place your left arm behind your left hip. Gently twist to the left. Use your right hand to deepen the stretch and hold for 20 to 30 seconds. Repeat on the other side.

Leg Exercises

If you’re feeling a little wobbly when you get up after hours and hours of sitting, take a moment to get the blood flowing in your legs. Sit tall and engage your core. Extend your left leg until it’s level with your hip and squeeze your quadriceps. Hold this for two seconds, then lower. Repeat 16 times and then take it to the other side. You can also even throw in an inner thigh workout. Place a firm water bottle in between your knees and squeeze the bottle. Release your hold halfway and squeeze again. Complete 16 reps of slow pulses.

Squats and Dips

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You might look a little funny doing these exercises, but you won’t be the one complaining about a sore butt later! Just be sure you keep your chair stable. To do a chair squat, lift up your hips just hovering over the chair with your arms out for balance. Hold this for 2 to 3 seconds. Stand all the way up. Repeat this for 15 reps. To do a dip, place your hands next your hips. Move your hips in front of the char and bend back the elbows while holding onto the chair. Lower your body until your elbows are out at 90 degrees. Push back and return to starting position. Do 15 reps.

Weights

You can stash a dumbbell or two in your drawer or underneath your desk, but if that’s not possible, a full water bottle will do in a pinch. You can first try a bit of weight training with your arms. To do a bicep curl, hold your dumbbell in your right hand, making sure your core is engaged and your spine is straight. Curl the dumbbell towards your shoulder. Repeat 15 times and do the same with your left side. Ab exercises are also totally possible behind your desk. Hold your dumbbell at chest level. Keep your knees and hips forward. Gently twist as far as you can (whilst sitting ‘tall’) and feel your abs stretch. Twist back to the centre and move to the left. Repeat 10 times.

10 Health Myths Busted

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There are many health-related myths in all media justifying the consumption of almost any food or drink. Let’s look at some of those myths.

  1. Red wine is good for your heart
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There are definite pros and cons to drinking red wine. It is common knowledge that excessive alcohol consumption is associated with liver disease and for females, drinking alcohol increases risk of breast cancer. Yet, other studies have shown that the ethanol in any alcoholic beverage increases good cholesterol and reduces the incidence of blood clotting; thus reducing your risk of cardiovascular disease. 

However if you think that the glass of red wine is doing your health even more favours that other beverages then you can think again. Studies indicate that to get the added benefits of the additional antioxidants found in red (over other drinks) we would need to be consuming ~180 bottles a day!
Recommendation: Stick to no more than 2 standard drinks per day with at least 2 alcohol free days each week. If you don’t drink, then don’t start and certainly don’t binge drink as this is providing more damage rather than benefit to your health.

  1. Dark chocolate is a rich source of antioxidants

Let’s get one thing straight, any health benefit of chocolate comes from the cocoa, so the darker the better. All the studies that look at the health benefits of chocolate have been looking at the consumption of very small amounts i.e. 1-3 small pieces per day. Studies show that chocolate may increase the health of your arteries, reduce blood pressure and improve your cholesterol ratios of good to bad. However, no matter what kind of chocolate you choose to consume; all of it is very high in kilojoules and does not contain the same array of vitamins, minerals and fibre as fruit & vegetables.
Recommendation: Don’t replace fruit & vegetables with chocolate. Instead, if you like dark chocolate, include small amounts of it in your diet as a treat every now and then. If you don’t like or don’t eat dark chocolate then there is no need to start.

  1. One coffee a day is okay

Evidence suggests that coffee may reduce your risk of developing some cancers, boost your liver health and play a protective effect against stroke. On the other hand coffee has also been shown to raise the level of fat in your blood and the caffeine may have an effect on those who are sensitive to it, i.e. high blood pressure, heart burn, overactive liver, heart palpitations, insomnia and anxiety.
Recommendation: If you don’t drink coffee there is no need to start. Otherwise limit your coffee intake to 1-2 per day and be mindful of the amount of caffeine that you are consuming not just in coffee but also other foods and drinks e.g. chocolate, cola products etc.

  1. Exercising in the morning increases your risk of suffering a heart attack or stroke

The idea is that as the body is somewhat dehydrated (having not consumed any fluids over-night) the blood is thicker and so more likely to cause a clot, leading to a heart attack or stroke. This rumour has not been confirmed!
Recommendation: The list of benefits from exercise (at any time of day) is very long. If there was a pill that could do everything that exercise could for your health, everyone would be prescribed it. The best way to get into exercise is to start slowly. Always check with your health practitioner to make sure you will be safe to start exercising.

  1. Carbohydrates are fattening

This is a myth that has in and out of vogue over the years. Your body needs carbohydrates. Carbohydrates are by far the best source of energy for your brain and is used as the primary source of energy for your muscles. The trick with eating carbohydrates is to make sure that you consume those that are wholegrain. The more processed (white) a carbohydrate based food is, the less nutritious and also the less filling that food will be, making it very easy to over eat.
Recommendation: Replace white bread, pasta and rice with the wholemeal, whole grain or brown varieties. Another thing to remember is to watch your portion control. Having a bowl piled high with pasta and mince sauce is not going to do as much for your health but more for your waist line as having a smaller serve of pasta & sauce and a side salad.

  1. [Insert name of your latest fad diet] really works

Fad diets do not work. Through whatever means they simply reduce the amount of energy that you eat compared to the energy that you burn each day. This is the basic science behind any weight loss. Often fad diets restrict certain foods groups such as dairy or carbohydrates and they certainly don’t allow your body to perform optimally.
Recommendation: Rather than constantly trying different diets, losing weight and then regaining it all (plus more) when you return to your normal eating patterns; why not make better dietary & lifestyle decisions everyday which will ensure your health is maximised, weight is manageable and you can have the occasional treat.

  1. Margarine is better for you than Butter

This is a topic that is often debated. Butter is natural however it is high in saturated fat which may increase the incidence of heart disease and it is also high in salt helping to increase blood pressure. Margarine is manufactured using plant based hydrogenated oil creating a similar consistency to butter.
Recommendation: Always choose butter over margarine, but use sparingly. An ideal alternative is to use spreads such as hummus, avocado, mustards or relishes instead.

  1. Fruit & vegetables won’t help prevent cancer

Fruit and vegetables are high in antioxidants and may or may not play a part in protecting against cancer. However, the impact that fruit & vegetable have on weight management as well as increasing daily fibre intake has a more that significant impact on the prevention of cancer.
Recommendation: Keep eating your fruit & vegetables. Ideally, at least 2 serves of fruit & 5 serves of vegetables every day.

  1. Dairy foods are fattening

As part of many fad diets, dairy foods are often one of the first foods groups to get the chop. Studies, however, have shown that dairy foods are actually advantageous when trying to manage weight. Dairy foods contain protein and are generally classified as having a low glycaemic index (GI) (speed at which carbohydrates are digested and released into the blood after consumption). The lower the GI, the longer that feeling of being full will last after consuming a food.
Recommendation: The combination of the protein and the low GI means that dairy foods are actually great at keeping you feeling fuller for longer, and thus can help reduce the amount of food you consume on a daily basis.

Additional note: Low-fat dairy will not have the same positive affect as regular fat dairy as it often has a higher level of sugar causing a higher GI and, therefore, not creating the same level of satiety.

  1. If I exercise and/or work out, I need to eat HEAPS of protein

An average adult required 0.8 grams of protein per kilogram of body weight per day. If you exercise strenuously, more protein may be consumed (up to 1.8 grams of protein per kilogram of body weight per day). The ideal level of protein for weight loss is approximately 1.05 grams of protein per kilogram of body weight per day. Note that any excess protein (or carbohydrate or fats for that matter) that you consume, will be stored as fat!
Recommendation: Rather than loading up on protein and as a consequence missing out on other vital nutrients, try eating protein rich foods such as lean red meat, poultry, fish, legumes, lentils, eggs, nuts and tofu mixed with complex carbohydrates (such as wholegrain bread, rice or pasta) and plenty of vegetables. Snack on fruit, nuts and dairy products for a nutrients rich diet that is the best source of fuel for your active body.

The Secret Exercise All Women and Men Need to Learn

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The Secret Exercise All Women and Men Need to Learn

When your trainer mentions one’s pelvic floor, some people may feel awkward about it, particularly men. But, here’s a revelation: the pelvic floor plays a major role in health, hygiene, spinal stabilisation and sexuality–for women and men. This is all too often neglected in exercise programs, especially for those people who suffer from weakness in the area.

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The pelvic floor plays a significant role in spinal stabilisation, which can result in more effective workouts, particularly strength. With a better understand of what can strengthen and weaken our pelvic floors, we’ll be able to operate more effectively in our daily lives.

The pelvic floor or PF is a group of muscles that form a sling-like support for the bowel, bladder, and in females, the uterus. Other muscles in this area include the external anal sphincter muscle and the superficial perineals. The role of the pelvic floor is to support the pelvic organs, assist with increases in intra-abdominal pressure and spinal stabilisation, assist bladder and bowel control, contribute to sexual arousal and performance. Essentially, the pelvic floor muscles are between your pubic and tail bones, and control your bladder.

A stressed or weak pelvic floor often occurs in post-natal women, but anyone can experience this loss of control. During workouts, the stresses or weakness of one’s pelvic floor can be reflected. If a woman has issues with bladder or bowel control, running and lifting could exacerbate those problems even further. Trainer and client alike should pay careful attention to pelvic floor health. Otherwise, neglect can lead to more serious conditions, like a bladder prolapse.

The pelvic floor is actually an endurance muscle. Contractions are used to train the pelvic floor and can be done a number of ways, from sitting to standing to lying down as well as during movement. A great way to ease into pelvic floor exercises is through weight training or simple core exercises, which are great for spinal health.

According to professional physical therapists and fitness experts, the correct way to initiate the pelvic floor is to slowly lift the muscles, ideally starting at the tail bone and moving through the pubic bone. Many may find it even easier to lift the group of muscles as one. Simply put, lift the muscle as though you are trying to control your bladder.

It’s important to breathe normally throughout the process, while maintaining a relaxed posture. The thighs and buttocks must also not be squeezed. The latter is easier to prevent by leaning forward while sitting or kneeling.

When lifting the pelvic floor, both front and back, aim to hold it over three counts. Hold the contraction at the top for 10 counts, while breathing normally. Repeat this twice, gradually increasing the hold time.

Another method is to lift the lower pelvic floor quickly, making them short and strong. Ten strong contractions is a good start.

You can combine the two techniques by first lifting slowly and then adding 10 pulses at the top before relaxing.

Ideally, one should exercise one’s pelvic floor daily.

The Role of Accountability in Fitness Success 

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The Role of Accountability in Fitness Success 

Accountability is an important factor in achieving fitness goals because it helps you stay motivated and consistent, but eventually, successful. Of course, we need to set particular goals and create specific workout plans, but whether we accomplish them really depends on if we have someone or something holding us accountable for those activities. 

The Role of Accountability in Fitness Success

Accountability in fitness isn’t just about deadlines and following competence. This is really the framework for building the discipline around keeping motivation and a sense of purpose at all times. Here, we will see the reasons for accountability importance, various forms of accountability, and how to make it a building block in your fitness journey. 

1. What Is Accountability in Fitness?

Fitness accountability means taking charge of one’s health and exercise habits. It can be from setting goals to self or external-checking one’s progress regularly. The responsibility can come from a workout partner, personal trainer, some digital tools (fitness apps and trackers), community support, or personal dedication and self-monitoring. Accountability builds the commitment and, thus, supplements the support that gets one through particularly down times when motivation falters. 

2. Why Accountability Matters

Accountability is the key factor in achieving long-term consistency in fitness. It keeps one disciplined enough to turn up for workouts even when motivation is not at its peak. Keeping you focused on a wide range of goals, from weight loss to muscle gain and endurance improvement, accountability will always serve as a reminder of your very purpose. It also delivers encouragement, hence making the whole journey less lonely and delivering support through tough times. 
 
Additionally, accountability will help you identify and work through barriers to your fitness journey, like skipping workouts or cravings for unhealthy food. Accountability creates a strong level of discipline by building a routine and systems for prioritizing fitness that allow you to continue on the move each time motivation wanes. 

3. Different Forms of Accountability

Accountability comes in many forms. Personal accountability is the self-monitoring through reminders or fitness apps. Partner accountability is having a workout buddy push you to go into the gym. Professional accountability, such as that found with trainers or coaches, provides an expert who will guide you through the process.  
 
Then there are group fitness classes or online communities, both of which make it possible to form part of a community in working out. Lastly, there’s digital accountability, using apps, trackers, or wearables to track progress and give reminders to anybody who finds a techy approach more palatable. 

4. Strategies to Build Accountability in Fitness

Accountability starts by setting fitness goals: clear and specific, such as running a 5K or losing 10 pounds. These goals serve as a roadmap for success. Making one or two specific goals understood and known by friends, family, or colleagues creates your responsibility and thus lessens your chances of backing out. Joining a group fitness class or an online community can also inspire you by seeing other people with similar goals.  
 
Tracking tools such as fitness apps, tracking journals, or wearables would be prime to track progress, provide results in tangible measure, and make one even more accountable. Working out with a workout partner makes it fun and gives further accountability. Not to mention how hard it is to skip the gym because you’re tired since you’re “expected” to workout with them. Lastly, reward yourself for small achievements – simple rewards like a day of relaxation or new workout gear can motivate and celebrate progress. 

5. Overcoming Common Accountability Challenges

It becomes rather difficult to remain accountable, however, no matter how one intends best. Motivate yourself by remembering the end goal if you feel losing the flame. Time scarcity shouldn’t prevent you from getting fit. Treat exercise appointments as unmissable dates and organise your workouts accordingly. If dreams seem too impossible, one little step at a time, celebrate victories small and large. If you don’t have a posse that keeps you in line, join online fitness sites or depend on other digital equipment to keep you on a straight path. 

6. How to Stay Accountable When Working Out Alone

The perfect good strategy for a solo devotee to remain accountable is: schedule your workouts as you would important meetings, and check in with yourself weekly to reflect on your progress. Include an external visual reminder, such as leaving your training equipment out in plain view, to instill the motivation of a revisit of goals. Reward yourself for achieving certain milestones, such as treating yourself to a fine meal after completing a week’s workout or purchasing a new set of exercise clothes after you have achieved a particular goal. 

7. The Long-Term Benefits of Accountability

Being accountable is not about just reaching short-term goals but about establishing sustainable habits that will eventually lead to long-term health and fitness. Holding accountability over time can develop improved self-discipline and time management, increased confidence in your skills, a deeper sense of commitment and resilience, and enhanced overall well-being. These benefits are hard-won but make sure the habit becomes fixed eventually as a healthy and constant routine in fitness.  
 
The first decision will often include so many late nights for a person to wake up early and start their program of exercise. Make the proper choice about going back to your training plan soon after you leave it. That’s accountability, and it is a long-term goal. 

Conclusion

Accountability would be the strongest backbone in fitness success because it can help one to take proper responsibility for action by devising ways that make one stick to the track of consistent action even when one is faced with several hurdles. Accountability can also help build consistency in achieving goals perhaps through personal dedication, assistance from supporters, or even digital tools.  
 
There is no end for discovering how to be accountable in order to set a foundation at this point for future successes, not only in the moment but lifelong, in health and wellness. So, get that first step, find your support system, and watch how much accountability does to unlocking your full potential. 

Leg-Strengthening Exercises You Need to Try Out

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Leg-Strengthening Exercises You Need to Try Out

Even if you’re not a runner or an athlete and even if it seems all you do the whole day is sit, there’s no reason why you shouldn’t consider strengthening your legs. Literally, our legs carry us through our daily lives, from walking up stairs to lugging around laundry baskets in the house. Leg-strengthening is also something you shouldn’t feel terrified about. There are some simple leg exercises you can squeeze into your busy schedule or add to your existing fitness routine.

In fact, these exercises require no equipment at all. Body weight exercises for the legs are extremely effective even without weights or other gym equipment. This type of exercise can even improve your posture and balance.  All you need is a chair and some motivation. In no time, you’ll not only feel your quads, hamstrings, glutes, calves and inner thighs feeling stronger, but looking great too.

Reverse Lunges with Knee Lifts

Get into starting position with your feet about shoulder-width apart. Step your left foot backwards, landing on the ball of your foot and bending both knees. You should be creating two 90-degree angles with both legs. Return to standing position by pushing through your right heel. Whilst returning to a standing position, thrust your left knee towards your chest.

Three-Way Lunge

This exercise will work your buttocks, quads, inner thighs and hamstrings. Stand with your feet hip-width apart and hands clasped in front of your chest. Lunge forward with your left leg, keeping your knee bent at 90 degrees. Return to starting position. Perform a lunge with your left leg out to the left side and your toes facing forward. Bend your left knee at 90 degrees. Return to starting position. Lunge backwards with your left leg. Repeat the three-way sequence with your right leg. Do 2 to 3 sets of 10 to 15 reps, alternating sides.

Plié Squat Calf Raises

personal training near meStand with your feet apart, wider than shoulder-width, and toes turned out. Place your hands on your hips or in front of your chest. Do a squat until your thighs are parallel to the floor. While squatting, left both your heels off the ground and hold for two seconds. Lower your heels back down. Return to a standing position and then repeat 10 to 15 times.

High Knee Toe Taps

Face a chair or a box and place your hands on your hips. Raise and tap your left foot on the chair, then do the same with your right. Your motion should be quick as you alternate sides. Be sure to keep your back straight and chest lifted as you perform this exercise. This exercise will help with your balance, core strength and body control.

Pistol Squats

This particular type of squat will target your buttocks and quads. Stand with your feet hip-width apart. Place your arms in front of your chest with your elbows bent. Lift your right foot forward a few centimetres off the ground while keeping it flexed. Perform a squat as you raise your foot to hip level, bending your left knee at 90 degrees. To stay balanced, let your right heel hover close to the ground. Do 2 to 3 sets of 10 to 15 reps for each side. Note that this exercise is very difficult and should only be performed once you have performed lunges and two-legged squats to the point where you are comfortable to do this exercise.

A Real Anti-Ageing Workout

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A Real Anti-Ageing Workout

A Real Anti-Ageing Workout

You’ve heard of anti-ageing skin treatments and diets that should make your physical appearance more vibrant and glowing, but did you know that exercising can do wonders for the anti-ageing process, too?

Our issues with ageing don’t just involve wrinkles or greying hair, the body also suffers wear and tear over time. As we become older, we’re prone to injury, diseases and all sorts of health conditions. Regular physical activity will not stop our hair from turning white or stop the crow’s feet around our eyes from creeping in, but exercise can provide us a whole slew of health benefits that will make the ageing process less stressful and scary. We can prevent frailty in particular by focusing on strength training. This means stronger bones and muscles.

Small group training near meWhat’s more, scientific studies have backed up the power of high-intensity interval training (HIIT) when it comes to benefiting our bodies on a cellular level. One study observed that a group who did HIIT exercises for 12 weeks gained lean muscle, improved aerobic capacity, and a 49 per cent increase in the cells ability to take in more oxygen and produce more energy (mitochondrial capacity). Elderly people in this group actually experienced a 64 per cent boost.

The cell’s mitochondrial capacity is incredibly important to our bodies as it ages. The stronger the mitochondrial capacity of a cell, the greater the body’s capacity to breathe in, transport and utilise oxygen–all of which are crucial when it comes to physical exercise and overall health.

Below you’ll find some strength and aerobic exercises that can help keep you strong, healthy and physically able as you need to be at whatever age you are. All of these are classic, simple exercises that require no equipment. Do each exercise for 45 seconds, then rest for 15 seconds after each exercise. Repeat the circuit twice.

Push-ups

Push-ups are considered the ultimate upper-body workout. Lie down facing the floor with palms flat on the floor, level with your breast and tight to your body. Push up and try to keep your body rigid. Don’t lock your elbows and when you feel they’re about to, hold for a second, and then slowly lower yourself back down until your nose is nearly touching the floor.

Planks

Place your hands on top of an elevated stable surface, as chair or a step. Your arms should be straight and your hands should be directly below your shoulders and your feet hip-width apart. Your body should be in a straight line from your head to your ankles. Keep your buttocks and legs engaged.

Jump Squats

Stand with your feet slightly wider than hip-width apart. Bend your knees and let your buttocks sit back. Keep your chest upright. Explode into the air as high as you can. Be sure to land softly and go right into the next rep. Do as many jumps as possible in 45 seconds.

Mountain Climbers

This will tighten your core for strength, tight legs, and a healthy heart.  To do this, first get on the floor on your hands and knees. Push yourself up, hands apart, flat on the floor and below your shoulders. Balance your feet on your toes, but your legs don’t need to be completely stretched. Pull your left leg up, almost touching your chest. Put your left leg back and pull your right leg up. Imagine you’re climbing a horizontal slope–one leg up after the other.

Beginner’s Guide to The Gym

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Beginner’s Guide to The Gym

So, you’ve secured a gym membership. Congrats! You’re one step closer to your health and fitness goals. With so many options at your gym–classes, trainers, equipment–where to begin? Then, there’s gym etiquette. How long can you stay on the treadmill before everybody starts forming a queue behind you? More importantly, are you certain that you’re maximising your time and money spent at the gym? Before you turn around to exit and quit before you’ve even begun, you’ll want to sit down and read a few pointers on how to survive your first few days at the gym.

First Steps

personal trainer near meIf you’re a real beginner, but serious about starting a gym program, there are a few things you can try out first to test the waters. What you need to know is that there’s no need to go solo! Joining classes is the easiest way to see what you like and to build relationships with teachers and fellow gym-goers. You can also consult with a personal trainer, who can assess your wants, needs and goals. You can also get the best of both classes and small group fitness classes. Lastly, don’t be afraid to try out new equipment, no matter how cutting edge and complicated they may seem. This will help cut through the boredom. Just be sure to ask the trainers for a quick explanation so you don’t get injured or make a fool of yourself.

Schedule

How often should you go to the gym? Since you’re starting out, you shouldn’t expect to have the same mental and physical capacity as those who hit the gym six days out of the week. Aim for two to three times a week. It’s enough to make progress and keep up momentum. Of course, it doesn’t hurt to go to the gym more than two to three days a week if you have extra time but build up slowly.

Making Progress

Once you’ve settled into your routine, you might begin to worry about progressing. What you can do is slowly get out of your comfort zone. Gradually shift your goals each week/ month. You could accomplish this by increasing your reps or intensity for each of the exercises. You could even try running for longer distances or adding different types of exercise such as rowing, cycling, Pilates or yoga. You’ll also want to keep a record of your gym sessions. Log your workouts and note the day’s accomplishments. You can also make things more fun and interesting by establishing relationships at the gym and making workouts competitive. Join a team sport or simply hang around with stronger and more experienced gym-goers who have the same mindset as you.

Equipment Etiquette

Most gyms should have time limits for equipment and will be clearly posted for you to see. Be mindful of sticking to that time limit. If somebody is waiting to use the machine, you could even suggest to take turns after each set. And, when you’re on that particular machine, make sure you’re actually using it and not spending time on your phone or just resting, especially when there are other people waiting. When you’re done with whatever machine you’ve used, always wipe it down with a towel. Nobody wants to sit in another person’s sweat. When using weights, don’t leave them lying around after you have used them and return them to the rack where you got them. This is not only courteous, but weights left lying around can be a safety hazard.

Live an Extra Decade with These Easy Healthy Habits

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Live an Extra Decade with These Easy Healthy Habits

Here’s a sobering fact: cardiovascular disease and cancer are the two leading causes of death in Australia. Now, here’s a comforting notion: a new report suggests that five, very simple habits can lead to a longer life. These are:

  1. Not drinking too much alcohol
  2. Eating a healthy diet
  3. Exercising regularly
  4. Maintaining a healthy weight
  5. Never smoking

Researchers discovered that adults who regularly practice these five habits can extended their lifespan for as much as up to 14 years. Participants of the study were 82 per cent less likely to die from cardiovascular diseases and 65 percent less likely to die of cancer. The study, which involved 34 years of data, also noted that when maintaining these lifestyle habits at age 50, men could live an extra 12.2 years and for women, another 14 years.

The global average life expectancy is at 80. For Australians, we rank 14th in the list of countries with high life expectancy rates at 82.3 years. Monaco is at number one with 89.4 years and Japan second with 85.3 years.

One medical professional has cited that never smoking is the most important factor, which may be a wake-up call for many Australians. According to the Cancer Council Australia, smoking is the leading preventable cause of death and disease in the country.

Consuming alcoholic beverages is a line people must carefully walk. There are some benefits to the occasional glass of wine, some studies show. Aside from inducing a relaxing effect, moderate drinking can reduce the risk of death by heart attacks, clot-caused strokes and other cardiovascular issues. Red wine is one particular form of alcoholic beverage that fare better than most. Red wine has a high concentration of polyphenols that can reduce blood pressure.

The downside of drinking is going from moderate to binge drinking, which leads to inflammation of the liver, increased blood pressure, heart muscle damage, and several cancers, like breast, colon, mouth and liver.

Weight loss pinjarra hillsMeanwhile, a healthy diet, as defined by the World Health Organisation, is defined as a balanced intake of energy or calories. The total fat should not exceed 30 percent of the total energy intake to avoid unhealthy weight gain. One should also decrease saturated fats and cut out trans fats. Free sugars should be limited to less than 10 percent of the total energy intake. Salt intake should be less than 5 grams per day to prevent hypertension and heart disease.

The ideal body weight is entirely individual and depends on factors such as height, gender, age, build and degree of muscular development. The body mass index (BMI) has been commonly used to measure the “healthiness” of one’s weight, but the BMI system has its flaws. The 200-year-old system does not account for age, sex, bone structure and fat distribution.

As for exercise, the Australian Heart Foundation recommends half an hour of physical activity each day, which reduces the risk of heart disease by 35 per cent. Alternatively, 150 minutes a week of moderate exercise or 75 minutes of vigorous exercise is also recommended. For people who like to walk or who usually commute, 10,000 steps per hour a day or walking at a rate of 6 km/hour is also a great form of exercise.

Advantages of Being a Runner

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Advantages of Being a Runner

Runners, especially those who run long distance, generally have two things in common: sinewy quads and a heavy duty set of lungs. But the perks of running does not stop there. There is so much more that long-distance running can do for you including for your mind and body.

In a recent study done in Finland, researchers found that long distance runners tend to be smarter. In this research, they studied the effects of resistance training on adult rat brains. They used rats with both genetically high and low response to aerobic training. All subjects underwent a 6 to 8 week aerobic training in which they were urged to complete HIIT or resistance training workouts and run.

Fitness Training KenmorePrior to doing the research, the scientists had already established the fact that aerobic exercises do have positive effects on the function and structure of the brain. However, they did not know whether HIIT or anaerobic resistance training had the same effect on the brain, specifically to the growth of neurons in it.

It has quite a similar effect to humans. Here are some of the amazing health perks enjoyed by those who run very, very far.

Good memory

Humans, mice and monkeys share a common peculiarity:  a protein that is identified with memory flows in the brain after a run, as stated in the research that was published in Cell Press.

Another odd discovery was unearthed by the University of North Florida when they found that running barefoot can also enhance your working memory. There is about 16% increase in working memory performance in barefoot runners after exercise. This was determined by their ability to remember instructions, directions and understanding information. It is believed that the extra “tactile and proprioceptive demands” stimulates your brain into tapping your working memory more forcefully, boosting its growth and function.

Strong knees

It’s a common notion that running can ultimately have a bad effect on your knees and joints. In some degree, this is true especially when running on high terrain, your knees may experience some pain due to excessive use. On the other hand, something good can actually be benefited from long distance running. According to a research at Baylor College of Medicine in Texas, regular running can actually put off late onset knee pain.

Longer life

It seems that running is particularly advantageous in fighting cancer, according to a research issued by the British Journal of Sports Medicine. In this research, they took 2,560 middle aged men as their subjects and observed their health over the span of 17 years. They have observed that the men who were more physically active were less likely to develop cancer. In fact, runners who run for at least 30 minutes per day are 50% less likely to acquire the disease.

Live happier

A long distance run can put you on a high. Anyone who’s been jogging regularly can attest to feeling much better after a not so pleasing day at work — once you’ve gotten past the first few kilometres.

If you’re still not convinced, there is further research done where it was discovered that jogging (as well as other aerobic exercises) changes the skeletal muscles and removes kynurenine (an amino acid that accumulates when you are stressed and depressed) from the blood. After a run, the body also releases serotonin, a neurotransmitter that improves your disposition.

How To Treat Exercise Pain

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How To Treat Exercise Pain

We always assume that “no pain, no gain” is the standard when it comes to achievement, particularly in terms of fitness. The more you sweat, the more your muscles ache, this means the more calories you’ve burned and the more toxins you’re eliminating, right? Not necessarily. A little post-workout soreness is common, especially if you’re a beginner or you’ve just introduced your body to a new form of exercise. However, experts agree that experiencing muscle soreness well after two days of your workout can be dangerous.

If you’re still hurting after two days, you might have delayed onset muscle soreness. During exercise, your muscle fibres get torn and, as the body heals them, this causes inflammation. That inflammation is the reason for that soreness making you feel like you can barely move. To treat delayed onset muscle soreness, the expert recommendation is to hydrate. You’ll also want to keep your blood flowing, which can you do by relaxing in a sauna or by exercising some more. More physical activity may be the last thing on your mind, but light exercises, such as swimming, yoga and working with foam rollers can ease your soreness.

Even if you’re a regular exerciser, perhaps you might be vulnerable to pain in certain areas of the body, like your joints. If you’re experiencing specific kinds of exercise pains in particular areas, there are some ways to treat them.

Knee pain

If you’re fond of running and doing squats and lunges, your knees are probably prone to more pain than most areas of your body. This can be caused by not having proper form and can be an effect of sitting all day. Physical therapists recommend a specific stretch to improve your knee strength. Sit on a chair, extend one leg out straight and lock your knee join as hard as possible for five seconds.

Back pain

personal training near meDeadlifts, cycling, and bent over rows can lead to pain in your spine and back muscles. When performing these exercises, it’s important to maintain the natural arch in the small of your back. To alleviate and prevent pain, you can try this before and after exercises: Create a hollow as large as you can in the small of your back and then round your lower back as much as you can, creating as much movement in the spine as you can. Repeat this for 15 to 20 times.

Hip pain

Running and jumping causes your hip joint to be flexed and can even cause mis-alignment. Re-align the joint before your exercise by doing this: Place a pillow on the floor and rest one knee on it. Take a wide step forward, like you’re doing a lunge. Move your hips and trunk forward until you feel a stretch in the hip flexors and/or groin area. Move in and out of the stretch slowly.

Shoulder pain

If pull-ups, push-ups and presses are making your shoulders feel tight, you need to practise internal and external shoulder rotations before each workout. This can be best accomplished using resistance bands.