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| Health & Wellbeing |
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Fitness Tips: Why bother!
by David Garred,
Club Manager Dusit Resort Sports Club.
Hi readers, welcome again to fitness corner.
This week I am going to put to good use a report written by one of the most
respected Health professionals in the world.
What I will actually be doing over the next few weeks is reviewing the U.S.
Surgeon General’s Report on Physical Activity & Health. This report was
released last year with some quite surprising (for some people) statements
of recently proven fact.
Basically, it gives us a whole heap of valid and sometimes crucial reasons
for us to bother with keeping ourselves fit & healthy.
It was written for the American public so when you read a reference to them
(if you aren’t one) then please just substitute “Western”. The reason being
is that American society is a fair representation of the Western style of
living. Remember to keep in mind the broader picture of the lifestyle in the
context of this report.
I know you have had this presented to you previously, possibly in short or
even it’s entirety. What I plan to do over the next couple of weeks is to
give you as much information as I currently have available, presented to you
in a simple format for the sake of understanding.
So, for those of you who have, at the very least, a passing interest in your
body, please read on and I hope (as per usual) you can use some of the
following information.
The report brings together for the first time what has been learned about
physical activity and health from decades of research. Among it’s major
findings:
* People who are usually inactive can improve their health and well being by
becoming even moderately active on a regular basis.
* Physical activity need not be strenuous to achieve health benefits.
* Greater health benefits can be achieved by in-creasing the amount
(Frequency, Intensity, Time, Type) of physical activity.
The Benefits of Regular Physical Activity
Regular physical activity that is performed on most days of the week reduces
the risk of dying from or developing some of the leading causes of death or
illness in the United States. Regular physical activity improves health in
the following ways:
— Reduces risk of dying prematurely.
— Reduces risk of dying from heart disease.
— Reduces risk of developing diabetes.
— Reduces risk of developing high blood pressure.
— Helps reduce blood pressure in people who already have high blood
pressure.
— Reduces risk of developing colon cancer.
— Reduces feeling of depression and anxiety.
— Helps control weight.
— Helps build and maintain healthy bones, muscles and joints.
— Helps older adults become stronger and better able to move about without
falling.
— Promotes psychological well being.
This should be enough to get you up out of your chair and off for a walk
right now; Do it, it’s good for you.
Don’t be shy, start now.
Next week we see the continuation of my somewhat shortened version of the
Report.
Until then,
Carpe’ Diem (seize the day)
More on breads and cereals
 by
Robyn at World Class Gym
Hi again. As you remember from last week we were talking about
breads and today I want to elaborate further into this group of foods,
referred to as the bread and cereals group. Talking about breakfast, and if
we are thinking about having a sandwich, what is of crucial importance is
“what are we putting onto those 2 medium size slices of bread?” Wonderful
creamy, salty butter or low fat calorie conscious margarine? Sure that
lovely thick layer of delicious golden spread tastes good but do you feel
that good when you look at yourself in the mirror and see the butter bulges?
I’m sure you don’t. My advice to anyone who is really overweight is to cut
out butter & margarine on sandwiches altogether for a year. Think of all
that fat you won’t be eating in that time period and if you look at it in an
accumulated portion, it should be motivating enough to let you try this, or
at least for six months. Fat content in dairy products, cheese, milk, etc.,
and the sugars in jams and honeys provide enough calories. May be the idea
of bread without butter sounds awful but use your imagination and use a
layer of lettuce, slices of tomato, and onion rings for the extra taste,
with a thin slice of cheese. I’m not putting you onto a diet, I am trying to
show you the difference between easy eating and disciplined eating. Eating
what’s good for you and not only what tastes nice!
Museli, bran flakes, oatmeal and other such cereals, as long as they are low
in sugar, are another healthy start to the day. Once again, what are you
covering that bowl with? Low fat skimmed milk, or again that creamy
delicious full fat milk or yoghurt? Take care, think of those full fat dairy
products as “extra hours at the gym” and extra large love handles!! If one
takes care with firstly what they eat one can eat a bit of everything as
long as you keep within moderate proportions. Just try to slowly cut down on
the amount you eat and become more aware and conscious of the products you
choose. The tastiest are not always the best for you.
Go for brown breads, bran cereals & muesli and low fat dairy products such
as milk, yoghurt and cheese. Going further with our breakfast, a piece of
fruit does wonders when it comes to filling you up and providing the
ruffiage you need to get your metabolism going. Fruit juice is also good but
in small amouts. A liter of orange juice is easily drunk, but will give you
an overdose of vitamin C and provide you with more energy than you are going
to burn off in your days activities. Coffee and tea with sweeteners and no
milk are free substances, you won’t pick up weight from them but once again,
a healthy nutritional way of living requires moderation. Use pure, plain
natural water to fill you up and just remember, every glass aids digestion,
is calorie free and improves just about every cleansing activity going on in
your body.
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