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Get On The Move For A Healthy 2008

GET ‘ON THE MOVE’ FOR A HEALTHY 2008

Healthy body healthy mind.  

We all want it and we all need it. 

But how do we achieve it and more importantly keep it? Chris Weier manages Fitnance - a complete health and wellness personal training studio – established in Brisbane by former Brisbane Broncos’ conditioner, Steve Nance. Here are 8 points from Chris to help us all get on the move for a healthy 2008. 

1) Lift Weights Regularly

 Use It or Lose It  Bluntly - If you don’t regularly use your muscles, expect them to atrophy or ‘waste away’. Strong muscles use up lots of energy and result in a higher metabolism. Strong muscles mean quality of life. Daily activities become easier the stronger you are. Other benefits of regular weight training include: increased metabolic rate, increased bone mass, improved self-image, changes in body composition, delayed age related muscular atrophy, decreased chance of osteoporosis, increased ligament and tendon strength, increased muscle size, and improved posture You should weight train 2-3 times per week for the best results. It is important that your weight program is well balanced. 

2) Drink More Water

Easy! 70% of our bodies are water. Subsequently, failing to keep yourself hydrated means your performance will drop significantly – whether that is on the sporting field, or in the office. Specifically you can expect, any, or all of the following: loss in concentration, lack of energy, tiredness, muscle weakness, and lightheadedness.  With this in mind, the average person should drink 8 glasses (2 litres) of water each day to stay hydrated.   

3) Practice Good Posture

Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Having correct posture actually helps you to be calmer, more relaxed, and more physically and mentally stable. Poor posture equals stiff necks, shoulders hunched forward or pulled tightly back, restricted breathing, and tightness in the thighs, legs and ankles. Backaches, headaches, and other painful symptoms are often the unfortunate result. Strong and flexible muscles allow you to maintain correct posture.  My 5 tips for good posture are: Chin back, shoulders back, tummy in, soft hips and knees, stand/sit tall.  

4) Improve Flexibility

Get Bending! Flexibility refers to the range of motion or movement of a joint. Poor flexibility leads to poor posture, injuries, joint pain, and poor self-esteem. You can improve your flexibility through stretching/massage. The general rule of thumb is to stretch 3-5 times a week holding stretches for 15-30 seconds to maintain flexibility or 30-60 seconds to improve flexibility.  

5) Eat More Fruit and Vegetables

It’s probably a message you’ve heard over and over again, but there’s irrefutable evidence for it.  All national health authorities recommend eating 5 to 9 servings of fruits and vegetables every day to promote good health and reduce the risk of cancer, heart disease and other chronic diseases. Research shows that people who eat 5 or more servings of fruits and vegetables every day have half the risk of cancer and one-third the risk of heart disease compared to those who eat below the recommended intake.   

6) Sleep More

This is the simplest recommendation to follow through on – so get on it! Kick up your feet and relax! The human body is an amazing thing. When we put pressure on it (training, stress, overload) it grows back bigger and better. It is during sleep that we experience this increased rate of anabolism (the synthesis of cell structures) and with it the body repairing itself. Sleep releases important growth hormones and chemicals that allow it to recover. Simply put - if you don’t get enough sleep then your body doesn’t recover.   

7) Improve Aerobic Fitness

Just Move! Aerobic fitness is closely related to well being. It is a measure of the efficiency of your heart and lungs. You can improve your aerobic fitness by regular cardiovascular exercise. Get in at least 3-5 sessions of at least 20 minutes to improve cardiovascular fitness. Improved aerobic fitness results in:increased sense of well being, decrease in resting heart rate, decrease in body fat (what the majority finds most rewarding), reduced blood pressure, increased LDLs (good cholesterol), Improved fat utilisation, and the more efficient transport and use of oxygen. 

8) Laugh more

Get the Giggles We've long known that the ability to laugh is helpful to those coping with major illness and the stress of life's problems. But researchers are now saying laughter can do a lot more – it can bring balance to all the components of the immune system, which helps us fight off diseases. Laughter reduces levels of certain stress hormones. In doing this, laughter provides a safety valve that shuts off the flow of stress hormones and the fight-or-flight compounds that swing into action in our bodies when we experience stress, anger or hostility.

So the message – get comedic, or find someone who is! 

 Chris Weier