7 Reasons Why You Should Exercise

I often hear people saying that they feel they should get more exercise but can’t find the time but here are 7 reasons why you should

  • It can reduce your blood pressure. Exercise helps reduce your blood pressure because as you exercise your arteries will widen your blood flow more freely and your blood pressure eventually starts to drop. Also as you build up strength your heart muscle will work better which can also reduce blood pressure.
  • It can lower your Type 2 diabetes risk. If you exercise as part of an overall healthy approach to eating you can improve the way your body processes sugar and reduce your risk of Type 2 Diabetes.
  • It can reduce your body fat. If you are overweight or obese now,  regular exercise can help to bring your BMI down by effectively speeding up your metabolism, but exercise alone is not the answer you need to eat healthily as well.
  • It can keep your bones stronger. If you are worried about your bone density as you get older, doing some sort of lifting resistance exercise can help to maintain your bone strength. This does not mean getting any special equipment just spending some time lifting things from around the house can help.
  • It can boost your energy. Once you build exercise into your daily routine, this will help your body to function more efficiently, and you will have more oxygen to fuel your body’s cells. You will also feel fewer aches and pains and have greater strength.
  • It can lower anxiety and stress.  As you exercise you will release endorphins and this helps to reduce levels of anxiety and stress. You might even find new ways to solve problems or overcome emotional eating.
  • And finally it can improve your mood  Aerobic exercise improves your mood by causing your body’s endorphins to kick in. These are the natural “feel good” neurotransmitters that start to exert their effects after about 20 minutes of training. In you exercise regularly you can improve your overall mental health in the long term.

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A FEW MORE HINTS AND TIPS FOR EXERCISE

  • Buy a pedometer/Fitbit or use your smartphone to check how much you move each day and try to increase it by 500 steps a day this week and then keep stepping that up as you get fitter. Ideally you should aim for a minimum of 10,000 steps a day.
  • Take the stairs rather than the lift whenever you can, this will increase your activity and you will notice, as you get fitter, you won’t be gasping for breath
  • Do things as and when you need to such as putting things away and not letting them pile up to do all at one time (such as taking things upstairs).
  • Take up an activity you think you would enjoy such as
  • Swimming
  • Dancing
  • Zumba
  • Gym
  • Cycling

The list is endless the main thing is that you need to enjoy it or you won’t keep it up.

And finally  here are a few facts about the calories you might burn so don’t be tempted to have a chocolate bar just because you have been to gym !

 

EXERCISE                                                          CALORIES USED IN 30 MINS

Low impact Aerobics   ……………………………………………..200

Swimming at pace front crawl ………………………………..200

Walking at 3mph ………………………………………………………125

Zumba…………………………………………………………………………250

Cycling 10 mph…………………………………………………………..250

Running 6mph …………………………………………………………..350

If you do a regular activity you can use http://caloriesburnedhq.com to put in your weight; the activity and the time you are doing the activity for an accurate figure.

 

 

 

Why to drink water and not fizzy drinks

One of the things that you can do to keep healthy is to drink plenty of water

So do you drink water rather than fizzy drinks?

I know that often when I recommend to people they should drink more water they think they will find it difficult so I thought a few facts might help.

Did you know that researchers estimate that drinking 2 litres of water a day (about 8 glasses) can increase energy expenditure by about 96 calories per day.

Drinking water about half an hour before meals can also reduce the amount of calories you end up eating. In fact one study showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t drink water

Increasing water intake can help with constipation.

Increased water intake appears to decrease the risk of kidney stones.

But why else is it better to drink water and not fizzy drinks such as coco cola? You might think it is because of the sugar, but it is far more complicated than that, although the sugar is an issue

If you look at any can of fizzy drinks you will see that most have phosphoric acid this can be as high as 2.8 pH (very acidic) and this will trigger a massive emergency calcium (alkaline) flush to balance the acid in your body.

So much calcium is used that it takes 5-7 days to ‘detox’, or restore this precious mineral. And these reactions use a lot of water, so in fact the fizzy drinks are not hydrating your body as you might think.

The elevated levels of phosphates in soft drinks leach vital minerals from your body. Soft Drinks are made with purified water that also leach vital minerals from your body. A severe lack of minerals can lead to Heart Disease (lack of magnesium), Osteoporosis (lack of calcium) and many other diseases. Most vitamins cannot perform their function in the body without the presence of minerals so basically you are preventing your body doing what it needs to do to keep you healthy.

Did you know that drinks high in phosphoric acid can do a great job of cleaning corroded battery terminals, remove rust from metal or toilet bowels? Soda can eat through the liner of an aluminium can so why would you drink it?

Soft drinks steal water from the body. They work like a diuretic which takes away more water than it provides to the body. To replace the water stolen by soft drinks, you need to drink 8-12 glasses of water for every one glass of soft drinks that you consume!

Your body needs 8 – 10 glass of water per day. If you are drinking soft drinks you need to drink an additional 8 – 12 glass. So this would mean you need to drink 16 to 22 glasses of water per day to hydrate and replenish your body’s water requirement.

Of course there is the sugar and the high amount of sugar in Soft Drinks causes your pancreas to produce an abundance of insulin, which leads to a “sugar crash”. Chronic elevation and depletion of sugar and insulin can lead to diabetes and other imbalance related diseases. This is particularly disruptive to growing children which can lead to life-long health problems.

Soft Drinks severely interfere with digestion. Caffeine and high amounts of sugar virtually shut down the digestive process. That means your body is essentially taking in no nutrients from the food you may have just eaten, even that eaten hours earlier.

Last, but not least, Diet soft drinks contain Aspartame, which has been linked to depression, insomnia, neurological disease and a plethora of other illness. The FDA has received more than 10,000 consumer complaints about Aspartame, that’s 80% of all complaints about food additives.

So my advice is to just drink water;  it is freely available and certainly free of all the problems that soft drinks can cause.

If you want to add some flavour add a slice of lemon and ice cubes and you will find it very refreshing.

Try this for a week and just see how much better you feel!

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Have the water not the Coca Cola

Does pain stop you exercising?

One of the things that keeps you healthy and supports your weight loss is exercising and this doesn’t mean joining a gym unless of course you want to.

I have struggled over the last few months having broken my ankle which prevented me from doing my usual exercise.  Whilst I am now out of plaster and getting back to my usual walking I am still finding that my ankle swells up and I have been told that it can be up to  year before this stops

I am trying really hard to get back into exercise though because I have felt really sluggish and I have started taking some ‘Musselflex’  Tablets and using the Gel on my ankle and it is really helping. I read about it on the internet and decided to give it a go and I am sure it is working.  These can be found in health shops or on Amazon and are by Optima.

I was very sceptical but if you have aching knees or feet I would suggest you give it a try

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Bit late posting the blog after a very busy weekend but back to recipes next week

 

Live your Life and Enjoy

This week there has been some devastating news in terms of the tragic loss of life and terrible injuries sustained in Manchester.  Particularly as it had affected so many young people.

Equally I recently lost a friend following her short but courageous fight against cancer at the young age of 45.

It makes you realise that you need to live your life to the full, as you never know what is around the corner.  I am a firm believer that you should keep yourself as healthy as you can, and enjoy things with your friends and family as much as possible.

I can remember my grandparents saving to enjoy holidays in their retirement only to find that they were no longer well enough to do the things they had dream of.  I will not be repeating that!

So don’t put living life off enjoy it while you can!

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Just losing a few pounds makes so much difference

I know from experience that losing weight can be such a daunting task and it is so tempting to look for a miracle.

Suffice to say miracles don’t happen but you can lose weight just by eating healthily and I can help to you to do this at the rate of 1-2lbs a week. Now I know you are probably thinking that doesn’t sound like a lot, but trust me it soon mounts up and makes such a difference. Also if you lose it steadily at a healthy rate it is so much more likely to stay off.

A pound of human fat is a pretty disgusting sight but it is even worse when you think that this fat also will wrap itself round your heart, liver and kidneys making them work so much harder than they should. Just check out the pictures!

So just losing one pound of fat each week will make a difference.You only have to see what it looks like to convince yourself.  I know I struggle to think of myself having 75lbs of excess weight but am so glad to be rid of it now. If you lose one pound a week for a year you will lose 52lbs just under 4 stone and how great could that be!

So if you want to help I would be delighted to talk to you

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What if you can’t exercise?

Sometimes things stop you from exercising even though you might want to. Usually this is family commitments, work or just too much to do and sometimes it is injury.

I am feeling particularly fed up at the moment as usually I exercise at least 3 times a week at the gym and regularly walk a minimum of 10,000 steps a day but not at the moment.

Unfortunately I have broken my ankle tripping on the stairs, I though it was a bad sprain only to find out after almost a week after continuing to walk on it that it was broken so I am now in cast with crutches and told to rest!

I am seeing this as a blip in my routine so will get straight back to exercise as soon as possible but in the meantime I am having to be patient.

If you can exercise it is a great way to tone up as you lose weight and I hope to joining you again soon!

Getting ready for Summer

If you promised yourself last year that you would lose weight before your summer holiday and didn’t and here you are again looking forward to this years holiday feeling overweight and unhappy about how you look then why not take action now.

If you are going on holiday in July you still have three months to lose weight and with my weight loss plan could lose up to 2lb per week and be around 2 stone lighter.  This equates to 2 dress/trouser sizes so if you have summer clothes you want to get into why not start now.

I have just taken my summer clothes out of the loft and will be going through them this week to check that I still want them all but I do have the comfort that I know that they fit. It can be so depressing when you have clothes you really want to wear but they are too tight.  I will though either sell or give some charity if I know I won’t wear them or they don’t suit me anymore. This makes space for some new items!

So why not contact me to discuss losing weight eating ordinary foods but getting extraordinary results.  You will not have to buy any supplements or shakes and you will be supported with a personalised plan, recipes, hints and tips and personal coaching if you sign up to my full plan.

What have you got lose other than weight!

Summer Clothes ready for sorting

I sort and pack my summer and winter clothes and store them in vacuum packs on the great advice of my daughter Kate who runs a decluttering business if you want advice and help to organise your wardrobes, kitchens or in fact any space that you feel is too clutter then she will be the answer at http://www.roomtobreathe.org.uk