Young at Heart: Dont put off Better Health

The Impact of Health and Lifestyle Choices

Research from Northwestern University, Chicago, USA,  has highlighted the significance of health and lifestyle choices made in early adulthood can have a major impact on occurrence of future health issues, especially heart complaints.

Good or bad choices made in your 20's and carried on until your 40's could determine good or bad health in later life, with the study highlighting those who maintained good health through healthy eating, regular exercise, non smoking and moderate alcohol intake for this 20 year period were then strongly associated with a lower risk of heart disease and cardiovascular problems in middle age.

Better Lifestyle earlier in life could help in middle age

The study funded by The National Heart, Lung and Blood Institute and the National Institutes of Health funded this research and led by lead researcher Kiang Liu importantly emphasized that:

"In this study, even people with a family history of heart problems were able to have a low cardiovascular disease risk profile if they started living a healthy lifestyle when they were young,"

 "This supports the notion that lifestyle may play a more prominent role than genetics."

So even despite the influence of genetics and family history of illness and disease, a persons own lifestyle and health choices made at an early time in their life were the most significant pointers to good or bad health, with the study considering health influences that were most important in benefiting health including lean body mass index (BMI), no excess alcohol intake, no smoking, a healthy diet and regular physical activity were able to keep themselves in the low risk category for heart health problems.

"Sixty percent of those who maintained all five healthy lifestyles reached middle age with the low cardiovascular risk profile, compared with fewer than 5 percent who followed none of the healthy lifestyles."

Kian Lui highlighted the significance of the study as a marker of the benefits of maintaining good health through life to help keep health problems at bay:

"Many studies suggest that people who have low cardiovascular risk in middle age will have a better quality of life, will live longer and will have lower Medicare costs in their older age,"

 I have in recent articles emphasized the benefits of balanced blood sugar, energy balance to help maintain good health and the benefits of 15 minutes of exercise each day and it seems the younger you get started and maintain simple health, nutrition and lifestyle choices then the chance for a happier, healthier later life becomes a nice reality.

Journal Reference:

1. K. Liu, M. L. Daviglus, C. M. Loria, L. A. Colangelo, B. Spring, A. C. Moller, D. M. Lloyd-Jones. Healthy Lifestyle Through Young Adulthood and the Presence of Low Cardiovascular Disease Risk Profile in Middle Age: The Coronary Artery Risk Development in (Young) Adults (CARDIA) Study. Circulation, 2012; 125 (8): 996 DOI: 10.1161/CIRCULATIONAHA.111.060681

Nutrition Advice, Health & Lifestyle Coaching

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Exercise: A little everyday goes a long way

15-minutes of Daily Exercise should be the 'Starting point for Health'

What was it l was telling you about that exercise lark!

Now those expert researchers are agreeing with my simple, easy and effective approach to doing some exercise...and it seems we don't have to turn ourselves into world class Iron men or Olympic athletes to get the desired results!

As reported in the Lancet, researchers in Taiwan are highlighting that just 15 minutes, yes, that's right, just 15 minutes of exercise daily can potentially boost life expectancy by three years whilst cutting death risk by 14%.

Wow.......15 minutes, no real excuses for not doing that much surely from us all!

British researchers are at the same time pinpointing the negative effects of a sedentary lifestyle...ie, lazy couch potato with six hours of TV a day potentially cutting expected lifespan by 5 years!

A serious wake up call if ever we need one if our motivation fails us daily to do our 15 minutes of exercise.

Our daily exercise for 15 minutes or more doesn't have to resemble and army training assault course or a Triathletes worse nightmare, but as highlighted by the Lancet, a review of more than 400,000 people in Taiwan, showed 15 minutes per day or just 90 minutes per week of moderate exercise, such as brisk walking, can potentially add those extra years and help us look and feel better, physically and mentally.

15 minutes exercise per day does not need to be commando training!

 Those in the study felt the many benefits of simple 15 minute exercise regimes and after getting used to it ended up doing more than the daily amount and feeling much greater benefits, as highlighted by the researchers from the National Health Research Institutes, Taiwan, and China Medical University Hospital, every additional 15 minutes of daily exercise could further help reduce all-cause death rates by 4%.

As was highlighted by this Blogs earlier works, http://rayofsunshinenutrition.blogspot.com/2011/03/exercise-for-everyone-no-gimmicks-no.html ......................your regime could be as hard......or Just as simple as you, the Lancet and researchers around the world doing their 15 minutes like!

So get to it...it's really official now and not just me telling you!

The idea of 15 minutes of exercise may have you running for cover...but at least put your trainers on!

Energy for Exercise the Natural Way!

In the pursuit of good health hopefully comes better nutrition, which we can all now strive for to assist more balanced energy needs for our daily lives in general but also help to play a significant part in getting us all to achieve our health and fitness goals, which as a starting point should be 15+minutes of exercise per day.....a greater preventative measure against potential illness, disease and poor health.

As we all take on new advice and the pick of the latest research to change and adapt nutrition intake and fitness goals, many also think about supplementation use, short term or long term depending on needs and goals. To this end comes ground breaking research and development from America with a stunning range of natural Vitamin and Nutrient products from Premier Research Labs and it's UK and European arm, Quantum Nutrition Labs Europe. 


As we strive for that better balanced energy, a quality, natural energy boost comes from Quantum Max B, a unique, natural, Plant based, Probiotic sourced complete Vitamin B complex that delivers highly bio-available and active B Vitamins that are vital for human function and play a significant role in energy function and metabolism and help give us all that potential platform each day to get our minimum 15 minutes of exercise!

The Next step in Nutrition Supplementation

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Exercise for Everyone. No Gimmicks. NO GIMMICKS!

Exercise Month:Simple and Effective..Oh, and cheap!

Fresh Air, Vitamin D and Sensory overload outdoors

It should be simple for us all to exercise, no expensive gym membership used once a year, no bulky fitness Equipment shoved into one corner of your spare bedroom or hidden at the back of your Garage, or covered in cobwebs in a conservatory or out house......just well fitting suitable training shoes, appropriate clothing, some water to drink and possibly a few other accompaniments depending on the time of year.

Some simple exercise each day, or every day, even if just a simple but effective walk which l mentioned in an earlier blog post, http://rayofsunshinenutrition.blogspot.com/2010/11/walkdont-run.html "Walk..........................Don't run, can have an amazing affect on physical but also mental health and wellbeing.

For me, having given up the gym 5 or so years ago now, getting out into the great outdoors for a run or a hearty walk, even if for just 20 minutes is better than anything any Gym session can offer.....in my humble opinion that is.

National Trust Green Gyms

 
So it was with great delight recently that the National Trust in the UK, the fine preservers and guardians of national countryside, coastline and historic buildings, were promoting a very simple outdoor fitness plan for all to try encompassing some stretching, running and Calisthenics with the aim to get more of us outdoors in the fresh air, whatever time of the year, becoming active and helping to improve our health.

Warm up and stretching just as important outdoors

With Research on the benefits of outdoor fitness having been highlighted by a team at the University of Essex, UK, lead by Dr Joe Barton, a sports specialist, and an exciting programme devised by British Outdoor training company, Eco Fitness;

http://www.ecofitness.co.uk/index.html, the National Trust have thrown off the shackles of it's normal public perception and associations and come up with something that maybe very beneficial to many people when considering what exercise to do.

 

Park, forest, hills, beach....where would you like to try it!

Check out some of their plan and their outdoor health & fitness promotion!



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Outdoor gym – Exercise Plan

Exercising outside is priceless, even at this time of year when many of us just want to stay inside and hibernate.

Just five minutes in the outdoor gym every day can lead to an immediate improvement in mood and self esteem, as well as physical fitness.

This 31 day plan has been designed to give you a real sense of enjoying the outdoors, freedom and refreshment to kick start the New Year (or Any time of the year) energised and invigorated.

So, fill your lungs with fresh air and take in the sights and sounds of nature as you jog, skip, run, jump and lunge. While enjoying the outdoor gym you’ll discover a great fun way to burn fat, tone up, de-stress and improve your inner strength and stamina. By following the plan below, and eating healthily you should lose any Christmas weight-gain and feel mentally fitter too!

Benefits:

• Training outdoors can burn up to 20% more calories!

• Outdoor workouts are even more challenging- due to working harder with uneven surfaces and the natural elements.

• Outdoor training provides the perfect total body workout!

• Training with the uneven surfaces improves your balance and core skills.

• Provides us with essential vitamin D, which helps us maintain strong healthy bones, by retaining calcium, not forgetting a healthy glow!

Why not exercise with friends

Top tips for exercising outdoor include:

• Wear plenty of layers. Training outside is unpredictable, the weather conditions change frequently. Wearing layers insulates the body and keeps you warm.

• Be seen, be safe. Wear a high-vis jacket so others can see you.

• Buddy up & train with a friend or family member and make exercise a social occasion too!

• Carry a mobile phone at all times in case of emergency.

• Be aware of your surroundings, the terrain, environment, wildlife & any livestock.

• Water – drink plenty. Hydration is very important not only in the hot conditions but in the cold too.

• Towel – training with a towel is a great tool, especially when it rains!

• Gloves - will keep your hands warm and offer a little protection from the outdoor gym.

• Take with you a Torch or head torch – if you’re training after work you don’t want to get caught out in the dark.

Don’t be wet!

Whatever the weather you can do some sort of activity and exercise. So if it’s raining, try not to be put off. Wearing the right clothing will mean you can still get outside and feel the benefit. It’s just a case of being prepared. You’ll still feel great afterwards.

If it snows!

Wrap up warm and keep active. The snow will bring a whole new dimension to your work out. If it snows during the winter months, adapt the plan accordingly:

• walking in the snow is more challenging to your core

• snowballing is great fun for all ages and a great upper body workout too

• dust off the sledge, sledging up and down hills is the perfect way to burn calories

Whatever the weather, dress appropriate and exercise anytime

The plan

Much of the activity below is based around walking, jogging and running.

But, if you suffer from dodgy knees, have any hip or general joint problems, then we recommend trying Nordic Walking. It reduces the strain on joints by 30% plus it will burn over 40% more energy than ordinary walking, and give you a total body work-out.

Nordic Walking mimics the movements of cross country skiing and the introduction of two poles ensures that the upper body is given a workout.

It uses 90 per cent of the body’s muscles, toning the arms, particularly the triceps, chest and waist, as well as legs and bottom.

Nordic Walking, ever popular and a better option for some.

We’ve included Nordic Walking in our plan, but if you do suffer from joint problems, and wish to do more, visit http://www.nordicwalking.co.uk/

If you want to know what calories you’re burning, visit

http://www.webmd.com/diet/healthtool-fitness-calorie-counter

Starting off

Find your nearest green outdoor space, Park, Forest, Hills, beach, Cycle/walk Track

Warming up

Before any exercising (outside of walking) follow these basic steps.

Stretching, warming up, cooling down....and Tree Loving!

Warm up by walking briskly 5-10 minutes. Perform the exercises below for 60 seconds each:

• Squat reach

• Jumping jacks

• Rotations

• Step backs

Cooling down

Cool down by jogging or walking slowly for 5 minutes. Hold each of the stretches below for 30-45 seconds:

• Calves

• Hamstrings

• Quads

• Hip flexors

• Chest and shoulders

• Triceps and biceps

Q. How do you know you’re working hard enough to gain benefits from exercise?

A. A good guide to getting benefits from exercising within your training zone is when you can no longer hold a conversation with the person you’re exercising with

Don’t forget:

• Exercising with friends is a great way to stay motivated and is a sociable way to get fit

• Mix your routines – that way you won’t get bored

• Encourage your work colleagues to join in – a lungful of fresh air at lunchtime gets the oxygen flowing!

• Keep fit as a family – that way everyone can be involved, set goals and share their achievements

Enjoy the great outdoors...but watch out for Private land!

For the complete Programme to Download and use see the National Trust Outdoor Gym:

 http://www.nationaltrust.org.uk/main/outdoor-gym.pdf

For the more adventurous of you looking for some expert advice, help, motivation and the chance to buddy up with others looking for the same king of Fitness/Exercise experience, these alternative outdoor options may appeal:

http://www.regimentfitness.co.uk/

http://www.ecofitness.co.uk/

http://www2.btcv.org.uk/display/greengym

http://www.lisafoleyfitness.co.uk/friends-you/national-trust/

http://www.nationaltrust.org.uk/main/w-global/w-localtoyou/w-eastengland/w-eastengland-outdoor-gym.htm

http://www.newyoubootcamp.com/

http://www.bordersbootcamp.com/

http://www.fitfarms.co.uk/

http://www.armybootcampfitness.co.uk/

http://www.born2move.co.uk/

http://www.britmilfit.com/

http://www.theworkoutcompany.co.uk/outdoor-fitness-training.html

http://www.greenwichpilates.co.uk/Running-Mummies.aspx

http://www.acceleratehealth.co.uk/classes.php

So Training shoes out, Tracksuit and Fleeces at the ready, water bottle full......Rocky music playing in your ears....

Time to get outside..........

Choose your outdoor shoes and Clothes Carefully....headband is optional!

Don't say l didn't warn you if lot's of kids start running behind you...and watch those steps when your Shadow Punching!

Happy Exercising.

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and the potential of Exercise outdoors and the environment that surrounds you, come and visit me at my clinic and see what positive changes maybe suitable for you.

Get Fit and Healthy in 2011 

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Local Business, Key workers & Students 35% off.

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Royal Greenwich
London
SE10 9JB
020 8305 5357

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Walk..................................................Don't run.

School Sports day indoors!

Those unforgettable shouts from across the corridor in that horrible school, and all l was doing was running to the toilet to save the school cleaners some time and money, but alas it seems those educational masters of doom and gloom may have been on to something if a recent report is anything to go by.




New research that brings together 40 years of studies into the benefits of exercise and health reveals that it only takes 30 minutes a day of exercise to cut your risk of many illnesses, including, hypertension, obesity, depression, osteoporosis and potentially many forms of Cancer, as Dr Rachel Thompson, deputy head of science for the World Cancer Research Fund, points out-

"There is now very strong evidence that being physically active can reduce risk of cancer. For example, we estimate that about 12 per cent of bowel cancer cases in the UK could be prevented through people being more active. "The evidence also shows that physical activity also probably reduces risk of breast cancer and cancer of the womb lining."

It may be that a simple, brisk daily walk around your local park, beach, country path, hilltop lookout could do the trick just as good as taking up running like Usain Bolt or Paula Radcliffe, or simply just me legging it to the toilet during Geography class at secondary school!



The Report taken from the International Journal of Clinical Practice, found being fit, active and healthy ranks alongside not smoking in our personal choices to reduce the risk of illness and disease and stay healthy.

Make use of whats around you

5 days a week of 30 minute walk's around the Royal parks of London (You can't beat Greenwich or Regents park in my eyes), the Malvern hills or South Downs, the South West Costal path, along Hadrians wall or up and down the Glens of Scotland, the benefits are universal to men and woman of all age groups, and importantly in regards cancer, physical activity after diagnosis can aid recovery and improve survival chances.







The author of the study, Physiotherapist Leslie Afford from the school of physiotherapy at the University of East Anglia, England, pointed out that living a healthy, long life and avoiding the pitfalls of ill health and disease were a complex mix of factors because of the individual nature of human beings, but pointed out that-

"Individuals have an element of control over some of these factors, including obesity, diet, smoking and physical activity."

Best foot forward

He went on to highlight that it's not always easy to make many lifestyle changes all at once, but 

"they can still gain health benefits from increasing the amount of regular exercise they take."

Luckily for all of us, the report points out that it's never too late to start those brisk walks, that cycle on one of the country's many cycle routes or putting yourself forward as the UK's next Ironman or Triathlete, older people will also see the benefits of regular activity or exercise.

So many Parks....let's use them.

And though exercise and activity may not necessarily affect weight loss unless accompanied by dietary control, exercise and activity will have many other beneficial affects, one of those which could be to lift mood, anxiety and depression in someone normally inactive, providing them the catalyst to make wider changes that will look at food intake and diet that could help with weight loss...........opting out of that vicious Circle, instead,  being a nice circle to jump into!

I say, if you can Jog, swim, cycle or gym 3 times a week, or on the other side, a good walk 5 times a week, which for some may just mean giving up public transport (a lot easier when the Unions go on strike in London leaving you stranded with no option but to walk), or getting of the bus a couple of stops early, or making use of a canal tow path or cycle path or riverside walk.

Keep going on strike.....less obesity!

I gave up the Gym nearly 5 years ago, and as long as you make cleverer more informed choices in regards your food intake, finding what you as an individual needs (and what you don't need most of the time), being aware of Blood Sugar Balance/Control and controlling the amount we eat, the portion sizes, which we in the West are not used to, well, ever since the 1940's, then it maybe a lot easier to find exercise and activity which we as an individual enjoy and benefit from instead of believing an unused Gym membership is the answer......it is for some, but not the many.

So get out of the house and find that activity that's right for you....and if you get fired because your late for work....either blame the unions....or Health reports like this!