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Health and Wellbeing - September 2014

04 Sep 2014

12 reasons to lift weights

  1. Increase in lean body mass;
  2. Reduction in body fat;
  3. Stronger bones and joints;
  4. Higher metabolism;
  5. You will sleep a lot better;
  6. Completing daily tasks and routines will be easier;
  7. Improved posture, balance and reduced back pain;
  8. Improved confidence and mental
  9. health – sense of wellbeing;
  10. Better performance in your chosen sports;
  11.  Stronger heart and lungs;
  12.  Avoid sedentary diseases like obesity
  13. and diabetes; and
  14.  You will be physically stronger and
  15. more able.

 

Running vs walking

Both walking and running are great ways to exercise your cardiovascular systems.

The Department of Health recommends that adults accumulate 150 minutes of vigorous or 300 minutes of moderate activity per week.  

This works out to be 30-60 minutes per day everyday. Generally speaking, walking would be considered a moderate intensity activity, and running would most often be vigorous.

Results will come sooner if you can increase and maintain exercise intensity over time. If you are just starting out, your aim should be to build up your strength and stamina so your body can eventually handle the higher levels. Don’t start out too fast; you may end up back where you started! As the saying goes, “learn to walk before you run”.

One of the great unknowns in favour of running versus walking is the latent effect of higher intensity exercise. Not only will you burn (slightly) more calories while running versus walking, your real benefit actually comes after you stop.

Your body and its increased metabolic functioning will consume 30-40 per  cent more calories for two to four hours after your workout if you run rather than walk. That should be a great motivator to get out tomorrow for a run!

 

Stay hydrated

Unlike camels, we humans cannot store water within our bodies.

Our fluid levels must continually be topped up and replenished daily.  We can only survive a few days without water, but can last for weeks without food so it’s really important we ensure the our fluid levels are maintained to avoid dehydration.

Children need about 1 litre of water per day, women need 2 litres and men about 2.5 litres. This amount of course varies depending on the body type and size, the environment and how much exercise and activity you are engaged in.

With spring and summer fast approaching, we all launch back into our exercise routines, often not paying enough attention to our nutritional and water intake. This year, make an extra effort to get your fluid levels right.

Consuming water helps flush sodium from your system which, in turn, will reduce water retention, not the opposite.

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