Lifestyle : The Benefits of Exercise

By Shamir Sidhu

 

As if you needed more motivation than training at MoreFit we thought we'd compile a list of benefits you can keep in mind the next time you think ‘I don’t have time for’ / ’I don’t feel up to going to’ my workout.

 

Here we go....

 

1. It's good for your heart

 

Exercise reduces LDL cholesterol, the kind that clogs arteries. It also reduces your blood pressure, relieving stress on your heart; it improves your insulin sensitivity; and it improves heart muscle function

 

2. Exercise promotes weight loss

 

Be consistent and be regular. It’s far more beneficial to do one-hour exercise sessions three to four times every week, rather than one exercise-packed week a month.

 

3. Exercise prevents osteoporosis

 

Exercise, together with a healthy calcium and magnesium intake, builds strong bones. Weight-bearing exercises, like running, walking and weight-lifting, help lower your odds of getting osteoporosis as you grow older. This is especially important for women whose mid-life hormonal changes can affect bone density

 

4. Exercise lowers high blood pressure

 

Exercise is good for your blood pressure. Reputable scientific studies have proved the benefits of ‘aerobic’exercise - activities that increase heart rate and improve the body's ability to use oxygen. Most of the studies involved participating in one or more aerobic activity for 20 - 30 minutes per session, several times a week.

 

5. Exercise is an excellent de-stressor

 

It's general knowledge: exercise counters stress and depression. Psychological changes may occur because of changes in norepinephrine, dopamine and serotonin, all hormones which affect mood and anxiety levels.

 

6. Exercise prevents colds

 

Health experts believe that exercise spikes the immune system for a few hours each day, helping to ward off colds.

 

7. Exercise reduces diabetic complications

 

Lifestyle factors have a huge impact on certain medical conditions – and diabetes is one of them. Exercise can help to reduce your insulin requirements, lower your cholesterol levels and high blood pressure, and in the long term can reduce the development of heart disease and stroke 

 

 

8. Exercise promotes a healthy pregnancy

 

Although exercise might be risky in some cases, the benefits of exercising during pregnancy generally far outweigh the risks and some women can even exercise up into the third trimester. Relaxation exercises, Kegel exercise that strengthens the pelvic muscles and back exercises are all important for pregnant women.

 

9. Exercise is great for your sex life

 

The medical research points towards it: the fitter you are, the better your sex life is.

 

10. Exercise improves sleeping patterns

 

Relaxation exercises will help you to ease tension and relieve headaches, backaches and insomnia. Exercise releases the body's own painkillers, called endorphins, into your system. It also helps you to gain a sense of emotional wellbeing and a feeling of being more in control.

 

11. Exercise improves oxygen supply to all cells in your body.

 

Greater oxygen output is achieved through larger lung capacity after hard exercise. Train hard, get the heart rate right up to get the body to adapt and the benefits will be more energy in your day-to-day life.

 

12. Exercise allows you to improve muscle strength, joint structure and joint function

 

Strengthening exercises increase not only muscle strength and mass, but also bone strength, and the body's metabolism, something increasingly important for people spending extended hours seated at desks and performing the repetitive tasks that can lead to upper body damage and pain.

 

Next time you think about skipping a workout or are thinking training isn't for you, think again! Exercise is your track to better, healthier and happier you.

 

 

 

 

Health and Nutrition: 10 Basic Tips For Eating for Weight Loss

10 Basic Tips For:

Eating for Weight Loss

By Edward Parker

1.     Consume less calories than you burn each day.

Seems obvious but you must consume less calories than you burn in order to use your bodies energy stores (fat, among others) and eventually lose weight. Look at this over a week period rather than day to day in order to reduce stress of failure. We all have bad days or moments of weakness. If you have a “bad day”, make it up by having a really good one the following day.

2.     Eat nutrient rich foods.

If you are eating less, it is important you are eating intelligently (especially if you have seriously reduced your calorie intake), this means making sure you are eating nutrient rich foods as your body requires certain vitamins and minerals in order to function well. If you are concerned speak to your PT or consider taking supplements.

3.     Eat whole foods.

Whole foods are foods that have not been processed or have been processed as little as possible. As soon as we blend, cook, freeze, dehydrate, pasteurise, or any other food process you can think of, we lose some of the foods original value. Ideally eat foods as close to their original form as possible. With pasta and rice eat wholegrains.

4.     Make sure your diet includes protein, carbohydrates, essential fats as well as vitamins and minerals.

Protein is essential for muscle repair and growth. In fact proteins works as catalysts for most chemical reactions in the body. Carbohydrates are a great energy source, try to stick to complex carbohydrates (vegetables, not potatoes though) rather than starchy carbohydrates (rice, pasta, potatoes). The best starchy carbs are sweet potatoes.

Fats are essential, especially mono saturated fats (found in seeds, nuts , olive oil and avocadoes) , certain vitamins can only be absorbed with fats (vitamins A, D, E and K).

5.     Hydrate regularly.

Quite often we confuse being thirsty with hunger as they feel very similar. Hydrate regularly to avoid this. Also try to drink between meals rather than during meals in order to optimise digestion.

6.     Eat a varied diet.

Your digestive system is like your body, it needs to be stimulated in different ways in order to optimise productivity. Too much of the same food will lead to a lack of stimulation and an ineffective digestive system, e.g. don’t just eat chicken mix it up have fish, beef or sometimes just vegetables.

7.     Avoid sugary foods or foods with a high glycemic load.

This will help you to avoid thus sugar highs and post sugar lows. You want slow steady release of glucose into the blood stream to keep energy levels consistent and avoid fatigue, weight gain and increased risk of type II diabetes

8.     Make sure your meals contain fibre.

Fibre (or roughage) aids digestion as it keeps food in intestine longer which means the body has a greater opportunity to absorb vital nutrients into the blood stream.

9.     Avoid trans-fats.

These are fats that occur when foods or ingredients are heavily processed. Normal fats change molecular structure which the body is unable to use and therefore will simply be stored as fat.

10.  Improve your gut health.

Improving your gut health will lead to your digestive system working more effectively and efficiently and therefore lead to greater absorption of vital nutrients into the blood stream.