Your Health Kick: Exercise

Showing posts with label Exercise. Show all posts

Wednesday, 4 July 2012

12 Health Benefits of Running

1. Healthy heart Running is one of the best ways to give your heart muscle an effective workout. By running regularly you can improve circulation, and reduce the risk of a heart attack, high blood pressure and stroke.

2. Weight loss The average runner burns 1,000 calories an hour during a training session. So expect to get thinner, which will in turn help you run faster.

3. Osteoporosis If you run on a regular basis you are continually taxing your muscles and bones so the bones are stimulated to remain stronger and do not easily weaken with age. So bye bye osteoporosis.

4. Mental health A regular running habit will you lift your mood and build self-esteem. It also increases your self-confidence as you reach fitness and/or weight loss goals. Running can help relieve mild depression.

5. Sleep Studies show that runners find it easier to get to sleep at night and sleep longer. Insomniacs take note.

6. Stress Running increases your ability to cope with everyday minor irritations and stresses.

7. Happiness Endorphins engendered by exercise mean that people who run are often happier than those who don't: ever felt that sense of elation during or after a run (known as the runner's high)? Running regularly can also improve patience, humour and ambition, and make you more good-tempered and easy-going.

8. Anxiety Runners generally have a lower level of anxiety than those who don't run. One study suggests that regular training reduces the activity of the serotonin receptors in the brain which regulate mood. Reduced sensitivity of these receptors to stimulation might explain the positive effects of exercise on anxiety.

9. Immune system If you are a runner you will find that you have a stronger immune system, that means you'll suffer less from minor illnesses such as colds, allergies, fatigue, menstrual discomfort, backache, and digestive disorders.

10. Brain power You can increase your mental functions by going running as it boosts blood flow to the brain and helps it receive oxygen and nutrients, making you more productive at work.

11. Complexion Running stimulates your circulation, improving the transportation of nutrients around your system and flushing out waste products. This will help make your skin clearer and give you that distinctive runner's glow.

12. Fat burn By running you are building lean muscle, changing your body composition and your metabolism. Lean muscle weighs heavier than fat, but burns more calories even when you're resting, so cultivate a regular running habit and you should see a gradual, healthy inch loss.

Feel free to post your opinion on this topic. If you like this post please use the buttons below to share it with others. Also don't forget to join the "Your Health Kick" newsletter.

Check out this Video explaining why it's so difficult to lose weight, especially for women!

Monday, 2 July 2012

Physical activity guidelines for older adults

How much physical activity do older adults aged 65 and over need to do to keep healthy?

To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

The amount of physical activity you need to do each week depends on your age. Click on links below for the recommendations for other age groups:

Physical activity for older adults aged 65 and over

Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

An equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most people include:

walking fast
doing water aerobics
ballroom and line dancing
riding a bike on level ground or with few hills
playing doubles tennis
pushing a lawn mower
caneoing
volleyball

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.
Daily activities such as shopping, cooking or housework don't count towards your 150 minutes of moderate-intensity activity. This is because the effort required isn’t hard enough to increase your heart rate.
However, it's important to minimise the amount of time you spend sitting watching TV, reading or listening to music. Some activity, however light, is better for your health than none at all.

What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most people include:

jogging or running
aerobics
swimming fast
riding a bike fast or on hills
playing singles tennis
playing football
hiking uphill
energetic dancing
martial arts

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.
In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

What counts as muscle-strengthening activity?
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.
For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

To gain health benefits from muscle-strengthening activities, you should do them to the point where you find it hard to complete another repetition.

There are many ways you can strengthen your muscles, whether at home or in the gym. Examples of muscle-strengthening activities include:

carrying or moving heavy loads such as groceries
activities that involve stepping and jumping such as dancing
heavy gardening, such as digging or shovelling
exercises that use your body weight for resistance, such as push-ups or sit-ups
yoga
lifting weights

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as aerobic dancing or running.

Physical activity guidelines for children and young people

How much physical activity do children and young people aged 5-18 need to do to keep healthy?

To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.

The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:

Physical activity for young people aged 5-18

To maintain a basic level of health, children and young people aged 5-18 need to do:

At least 60 minutes (1 hour) of physical activity every day, which should be a mix of moderate-intensity aerobic activity, such as fast walking, and vigorous-intensity aerobic activity, such as running.

On three days a week, these activities should involve muscle-strengthening activities, such as push-ups, and bone-strengthening activities, such running.
Many vigorous-intensity aerobic activities can help you meet your weekly muscle-and bone-strengthening requirements, such as running, skipping, gymnastics, martial arts and football.

What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most young people include:

walking to school
playing in the playground
skateboarding
rollerblading
walking the dog
riding a bike on level ground or with few hills
pushing a lawn mower

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most young people include:

playing chase
energetic dancing
aerobics
running
gymnastics
playing football
martial arts such as karate
riding a bike fast or on hills

For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance, such as climbing a rope.

Examples of muscle-strengthening activities suitable for most young people include:

games such as tug of war
rope climbing
sit-ups
push-ups
swinging on playground equipment or bars
gymnastics
resistance exercises with exercise bands, weight machines or hand-held weights
rock climbing

Children and young people should take part in activities that are appropriate for their age and stage of development.

What counts as bone-strengthening activity?
Bone-strengthening activities are those that have an impact on the bones. They help bone growth and strength.

Examples of bone-strengthening activities suitable for most young people include:

games such as hopscotch
hopping, skipping and jumping
skipping rope
running
sports such as gymnastics, football, volleyball and tennis

Children and young people should take part in activities that are appropriate for their age and stage of development.

Sunday, 1 July 2012

Physical activity guidelines for children (under 5 years)

How much physical activity do children under 5 years old need to do to keep healthy?

Being physically active every day is important for the healthy growth and development of babies, toddlers and pre-schoolers.

For this age group, activity of any intensity should be encouraged, including light activity and more energetic physical activity.

The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:

Babies

Babies should be encouraged to be active from birth. Before your baby begins to crawl, encourage them to be physically active by reaching and grasping, pulling and pushing, moving their head, body and limbs during daily routines, and during supervised floor play, including tummy time. Once babies can move around, encourage them to be as active as possible in a safe, supervised and nurturing play environment. For more ideas, see Birth to five: keeping active.

Toddlers

Children who can walk on their own should be physically active every day for at least 180 minutes (3 hours). This should be spread throughout the day, indoors or outside.
The 180 minutes can include light activity such as standing up, moving around, rolling and playing, as well as more energetic activity like skipping, hopping, running and jumping. Active play, such as using a climbing frame, riding a bike, playing in water, chasing games and ball games, is the best way for this age group to be physically active.

All children under 5 years old

Children under 5 should not be inactive for long periods, except when they're asleep. Watching TV, travelling by car, bus or train or being strapped into a buggy for long periods are not good for a child’s health and development. There's growing evidence that such behaviour can increase their risk of poor health. All children under 5 who are overweight can improve their health by meeting the activity guidelines, even if their weight doesn't change. To achieve and maintain a healthy weight, they may need to do additional activity and make changes to their diet.

What counts as light activity for children?
Light activity for children includes a range of activities such as:

standing up
moving around
walking at a slow pace
less energetic play

What counts as energetic activity for children?
Examples of energetic activities suitable for most children who can walk on their own include:

active play (such as hide and seek and stuck in the mud)
fast walking
riding a bike
dancing
swimming
climbing
skipping rope
gymnastics

Energetic activity for children will make kids “huff and puff” and can include organised activities, like dance and gymnastics. Any sort of active play will usually include bursts of energetic activity.

Physical activity guidelines for adults

How much physical activity do adults aged 19-64 years old need to do to keep healthy?

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:

Physical activity for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?
Examples of activities that require moderate effort for most people include:

walking fast
water aerobics
riding a bike on level ground or with few hills
doubles tennis
pushing a lawn mower
hiking
skateboarding
rollerblading
volleyball
basketball

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk, but you can't sing the words to a song.

What counts as vigorous-intensity aerobic activity?
Examples of activities that require vigorous effort for most people include:

jogging or running
swimming fast
riding a bike fast or on hills
singles tennis
football
rugby
skipping rope
hockey
aerobics
gymnastics
martial arts

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

What counts as muscle-strengthening activity?
Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.
For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

lifting weights
working with resistance bands
doing exercises that use your body weight for resistance, such as push-ups and sit-ups
heavy gardening, such as digging and shovelling
yoga

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Monday, 14 May 2012

How to stretch after exercising

How to stretch and cool down after a workout to gradually relax, improve flexibility and slow your heart rate.

This cool-down routine should take about 5 minutes. Spend more time on it if you feel the need.

Buttock stretch – hold for 10 to 15 seconds

To do a buttock stretch, bring knees up to chest. Cross right leg over left thigh. Grasp back of left thigh with both hands. Pull left leg toward chest. Repeat with opposite leg.

Hamstring stretch – hold for 10 to 15 seconds

To do a hamstring stretch, lie on your back and lift your right leg. Keeping your left leg straight and on the floor, pull your right leg towards you. Don’t hold at the knee level. Repeat with opposite leg.

Inner thigh stretch – hold for 10 to 15 seconds

For the inner thigh stretch, sit down with your back straight and bend your legs, putting the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.

Calf stretch – hold for 10 to 15 seconds

For the calf stretch, step your right leg forward, keeping it bent and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground. Repeat with opposite leg.

Thigh stretch – hold for 10 to 15 seconds

To do a thigh stretch, lie on right side. Grab top of left foot and gently pull heel towards left buttock to stretch the front of the thigh, keeping knees touching. Repeat on the other side.

Try these other home exercises:

How to warm up before exercising

Warm up and stretch properly before exercising to prevent injury and make your workouts more effective.
This warm-up and stretching routine should take at least 6 minutes. Warm up for longer if you feel the need.

March on the spot – keep going for 2 minutes

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Heel digs – aim for 60 heel digs in 60 seconds

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Knee lifts – aim for 30 knee lifts in 30 seconds

To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls – 2 sets of 10 repetitions

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards five times and backwards five times. Let your arms hang loose by your sides.

Knee bends – 10 repetitions

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

Quad stretch – hold for 6 to 10 seconds

To do a quad stretch, grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh. Stand tall, keep knees together and avoid leaning to the side. Keep a slight bend in the supporting leg. Use a wall for support. Repeat with other leg.

Hamstring stretch – hold for 6 to 10 seconds

To do a hamstring stretch, keep hips and shoulders straight, extend one leg out, foot facing up. Bend forwards until you feel a stretch in your hamstring. Repeat with other leg.

Calf stretch – hold for 6 to 10 seconds

To do a calf stretch, step your right leg forward, keeping it bent and lean forwards slightly. Keep your left straight and try to lower the left heel to the ground. Repeat with other leg.

Chest stretch – hold for 6 to 10 seconds

Clasp hands behind your back with palms facing up. Pull hands down and try to bring shoulder blades together. Your chest should stick out. Don't arch your back.

Upper back stretch – hold for 6 to 10 seconds

To do an upper back stretch, round the back, extend arms in front of you. Clasp hands together, palms facing in. Drop your head. Focus on increasing the gap between your hands and chest, feeling your shoulders stretching across your back.

Tricep stretch – hold for 6 to 10 seconds

For the tricep stretch, place your hand on your upper back with the elbow bend upwards. Use other hand to pull the elbow towards your head to feel the stretch. Don't hold the elbow joint and don't arch your back. Repeat with the other arm.

Now try these home exercises:

10-minute home cardio workout

Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.

If you have a skipping rope, replace any of the exercises listed below with a 60-second burst of skipping.

This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week.

Before you begin, warm up with this 6-minute warm-up routine.

Rocket jumps – 2 sets of 15 to 24 repetitions (reps)

For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.

Recovery: walk or jog on the spot for 15 to 45 seconds.

Star jumps or squats – 2 sets of 15 to 24 reps

To do a star jump, stand tall with your arms by your side and knees slightly bent. Jump up, extending your arms and legs out into a star shape in the air. Land softly, with your knees together and hands by your side. Keep your abs tight and back straight during the exercise.

Squats

As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Recovery: walk or jog on the spot for 15 to 45 seconds.

Tap backs – 2 sets of 15 to 24 reps

To start tap backs, step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Look forwards and keep your hips and shoulders facing forwards. Don’t let your front knee extend over your toes as you step back. For more of a challenge switch legs by jumping, also known as spotty dog, remembering to keep the knees soft as you land. Your back heel needs to be off the floor at all times.

Recovery: walk or jog on the spot for 15 to 45 seconds.

Burpees – 2 sets of 15 to 24 reps

To do a burpee (1) , from a standing position, (2) drop into a squat with your hands on the ground.(3) Kick your feet back into a push-up position. (2) Jump your feet back into a squat and (4) jump up with your arms extending overhead. For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.

10-minute home toning workout

You will need a resistance band for some of the exercises but if you don't have one, you can use bottles of water or other weighted objects.

This toning exercise routine counts towards your recommended weekly activity target for strength. Find out more about physical activity guidelines for adults.

Before you begin, warm up with this 6-minute warm-up routine. Afterwards, cool down with a 5-minute stretch and cool down.

The 3/4 press-up or full press-up – 2 sets of 12 to 15 repetitions (reps)

The 3/4 press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor. Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor. Push back up and repeat.

The full press-up

Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is two inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.

Tricep dip – 2 sets of 12 to 15 reps

Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards body. To begin, lift hips off floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up but don’t lock the elbows. For more of a challenge, rest hands on a stable bench or step.

Shoulder press – 2 sets of 12 to 24 reps

Place resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level. Without lifting your shoulders, slowly extend your arms above your head until they come together and then widen the hand grip as you bring the arms down.

Shoulder press with lunge – 1 set of 12 to 24 reps on each side

Get into the lunge position, right foot forward, and place the resistance band under the right foot. Hold the resistance band in both hands, arms bent and by your sides. As you straighten your legs, extend your arms above your head until they come together. Slowly lower back into the starting position and repeat.

Bicep curl – 2 sets of 12 to 24 reps

Standing tall with feet hip-width apart, place the resistance band under one foot, or two for more of a challenge. Keep your stomach flat and squeeze your bum. Hold the band with arms straight and by your sides and palms facing out. Slowly bend from the elbow raising your fists to your shoulders, without moving your elbows. Slowly lower down and repeat.

Lateral raise – 2 sets of 12 to 24 reps

Stand tall with feet hip-width apart Place the resistance band under both feet. Keep your stomach flat and squeeze your bum. Hold the band in each hand, palms facing in, and arms straight by your sides. Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders. Slowly lower and repeat.

Squat – 2 sets of 15 to 24 reps

Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.

Lunge – 1 set of 15 to 24 reps with each leg

Stand in a split stance with your right leg forward and left leg back. Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles. Keeping the weight in your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.

Stomach crunch – 2 sets of 15 to 24 reps

Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.

Back raise – 2 sets of 15 to 24 reps

Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as your perform the exercise.

Firm up your bum, abs, legs and arms with this 10-minute home toning workout.

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