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Weight Loss - Fitness and Health

Physical activity is an integral component of all healthy lifestyles. Research tells us that active people live longer and enjoy life more. So how do some people find it easy to be active while others do not? The answer lies to a large degree in physical fitness.

Achieving physical fitness requires nothing more than balancing an appropriate exercise programme with a sensible diet. And the rewards include:

• Achieving and maintaining a healthy weight
• Building and maintaining muscle strength
• Warding off conditions such as osteoarthritis and Type II diabetes
• Ensuring a healthy heart
• Increasing mental alertness and self-esteem

Being fitter also helps you participate in more of life’s pleasurable activities, whether it be:

• Keeping up with the physical pursuits of your friends or children
• Joining in more outdoor activities on the weekend
• Enjoying food without guilt – and consequences!

It can also help you do your job better. Those who enjoy a healthy balanced lifestyle usually make the time to schedule fitness into their daily or weekly routine. To many people, regular exercise is as high a priority in their life as money or clothes

What Works for You

Exercise type and desired fitness levels are as individual as the clothes we wear. There are many and varied options to choose from, such as:

• Some prefer to use the latest fitness machines and technical aids
• Many want to engage in physical exercises as part of a class
• Others prefer to regularly walk or run on their own
• A number prefer to add ‘incidental’ exercise to their daily routine e.g. walking the dog or mowing the lawn
• Some want a one-on-one personal trainer to guide & motivate them

Whatever your personal preference, adhere to these key principles:

• Choose exercise that is appropriate for your age, physical shape and general health
• Recognise that you will only get benefits if you exercise regularly
• Enjoy your exercise. Choose something that gives you a break and adds variety to your lifestyle

Despite all the stories we read about how hard it is to exercise and keep fit in today’s world, it really has never been easier.

Some proven benefits from exercise:

• Aerobic Activity – can reduce the risk of heart disease, high blood pressure and stress
• Strength/Resistance Training – can reduce the risk of osteoporosis and muscle wastage
• Stretching – dissipates lactic acid and increases flexibility therefore reducing the risk of injury

Basic Ideas for a Fitness Exercise Programme

A well balanced fitness programme should include three components of exercise: cardiovascular, strengthening and flexibility. It doesn’t matter how or when you fit exercise into your busy lifestyle, as long as you do activities that benefit you in these ways.:-

Cardiovascular / Aerobic Exercise

It helps your heart and lungs function better, controls blood cholesterol levels and blood pressure. It relieves stress and improves efficiency.

Treadmill, Walking, running, Cross trainer, Rowing machine, Cycling, Aerobic classes, Swimming, Stepper

Strengthening Exercise

Shapes and tones your muscles. Helps you burn Calories/energy while at rest through an increased metabolism. Strengthens bones, reducing the risk of osteoporosis.

Machine weights, Free weights, Push-ups/ pull-ups, Resistance bands, Sit-ups, Squats, Lunges

Flexibility Exercise

Provides relief from stiffness and stress. Keep your muscles loose, reducing risk of an injury.

Yoga based, Pilates based, All stretching exercises

Achieve a Balanced Diet

Eating a balanced variety of foods will help you to feel great every day, ensure better long-term health and improve weight control.

Enjoy a wide variety of nutritious foods:

• Eat of vegetables, legumes and fruits
• Eat of cereals (including breads, rice, pasta and noodles), preferably wholegrain
• Include lean meat, fish, poultry and/or alternatives
• Include milks, yoghurts, cheeses and/or alternatives. Reduced fat varieties should be chosen, where possible
• Drink plenty of water

And take care to:

• Limit saturated fat and moderate total fat intake
• Choose foods low in salt
• Limit your alcohol intake if you choose to drink
• Consume only moderate amounts of sugars and foods containing added sugars
• Prevent weight gain: be physically active and eat according to your energy needs
• Care for your food: prepare and store it safely

Everybody has different nutritional needs. It is important to provide your body with the nutrients essential for good health for the duration of your life.

Get Organised

Turning theory into practice requires organisation and planning. Once you develop a good routine it becomes easier to keep eating well.

If skipping breakfast is a problem try the following:

• Set the alarm 10 minutes earlier
• Have a portable or liquid breakfast (eg. cereal bar, fruit, smoothie)
• Suggest a breakfast meeting at a café with healthy options

Tips for Lunch:

• Take lunch from home - prepare the evening before
• Take dinner leftovers
• Organise a roster at work to pick up healthy lunches

Quick Dinners:

• Cook double and you will have plenty for the following night
• Try a new recipe each week to increase the range of healthy dishes you can cook up in a flash
• Plan ahead! It is too easy to grab take-away on the way home from work if you do not have fresh ingredients ready at home
• Get the kids to help -- this also teaches cooking skills and appreciation of the effort taken to make a meal