FITNESS

It is reported that over the last 20 years, rates of obesity have increased markedly leading to talk of overweight and obesity as a "pandemic."

Most of us are aware that fitness is important and that being fit is good for you.  So, what is fitness?  Basically, physical fitness is having the energy to perform your daily activities with enough energy left at the end of the day to enjoy your leisure time.  To improve fitness for health and longevity we need to consider the following five areas;

• Cardiovascular fitness
• Muscular endurance
• Muscular strength
• Body fatness
• Flexibility

Cardiovascular fitness is the ability of the heart and lungs to supply the body with oxygen needed to convert food into energy.  It also reduces the risk of coronary heart disease.

Muscular endurance is the ability of the muscles to work continuously with less fatigue.  It also improves the muscle tone.

Muscular strength helps protect the joints from injuries and allows daily activities to be performed without undue strain on the muscles.

Body fatness (composition) means maintaining a certain level of body fat is important, not only for appearance but also to help reduce the risk of heart disease, cancer and high blood pressure.

Flexibility helps prevent postural defects and back problems in later life due to lack of muscle elasticity.  Regular stretching improves flexibility. 

EXERCISE

Exercise is an essential part of your weight loss and body shaping program. Exercise will improve the health of your heart and lungs, regulate your desire for food and speed up your weight loss.  Regular exercise greatly improves our moods because it stimulates the brain's production of endorphin chemicals which are natural anti-depressants.  Your exercise routine should be done every day and if it is difficult to get out of the house, you can do your exercise at home while listening to stimulating music.  If you fall into the very overweight range, the best exercise to start with is gentle swimming or walking.  As you lose weight, more strenuous exercises such as aerobics or jogging can be started.

Exercise deficiency

Leading a sedentary lifestyle is a major risk factor for several diseases, including obesity, diabetes and heart disease.  Regular physical activity helps to keep you lean, and improves blood sugar control, thereby reducing your risk of developing Syndrome X and diabetes.  For more information on this and how Syndrome X puts you at increased risk of heart disease, see "Cholesterol, The Real Truth" book.  If you are overweight and have not been physically active for some time, it is best to consult with your health care worker before embarking on any new exercise program.

If you don't get adequate daytime physical activity, sleep might not come easily. Generally for insomniacs, exercise needs to be regular, long-term and adequate - and primarily in the early part of the day.  See my new book "Tired Of Not Sleeping" - an holistic program for a good night's sleep.

Exercise excess

For poor sleepers, exercising vigorously in the evening can be too stimulatory and delay sleep.  Try to have a 'wind-down' period before going to bed, particularly if exercising late in the day, and take a magnesium supplement before bed to promote restful sleep.

HERE ARE SOME REASONS TO GET MOVING

Exercise speeds up your metabolic rate; helping you to lose weight more easily.  Exercise:

--Lowers your resting heart rate
--Improves your circulation
--Helps to normalise your blood pressure
--Improves your cholesterol levels
--Enhances the function of the immune system
--Improves insulin sensitivity
--Increases muscular strength, stamina and endurance
--Improves flexibility,
--Lessens anxiety and depression
--Promotes sleep

HERE ARE SOME EXAMPLES TO GET YOU STARTED:

Abdominal Curls Lie on the floor with your knees bent.  Curl up and touch the top of your knees.  Keep your chin tucked into your neck.  Hips remain on the floor. Slowly return to floor.  Do not throw your head and shoulders up, pull with your abdominals.

Side Leg Raises Lie on your side as shown, lifting your top leg to about 45° and lower it down again.  Flex your foot, i.e. pull your toes towards your shin, turn your foot down with your big toe towards the floor.

Abdominal Obliques Lie on the floor with your knees bent.  Place one hand on the floor next to your body and the other hand behind your head.  Slightly raise your head off the ground and move the elbow of the hand behind your head towards your hip.

Inner Leg Lifts Lie on the floor as shown.  Bend slightly at the waist while lifting your lower leg up and down.

Lower Abdominal Tucks Keep your lower back pressed to the floor.  Lie on your back and place your arms on the floor next to your body with the palms up.  Bend your knees with your feet close to your buttocks.  Pull with your lower abdominals, rolling your knees to your chest and lift your buttocks off the floor.

Hip Lifts Lie on the floor with your arms next to your body with the palms down.  Squeeze your buttocks and inner thighs.  Slightly lift your buttocks and the lower part of your back while clenching your buttocks.  Rotate your pelvis upward.  Do not lift your back, and rest on your shoulders.

Triceps Extension This can be done with your hands on the floor or on a step as shown, which will give a greater range of motion.  Rest your body weight on your arms not legs.  Press up and down bending your elbows.  Keep elbows slightly bent in the top position.

Back Extension Lie face down on the floor with your hands behind your head. Lift your torso off the floor and squeeze your buttocks.  Lower your body slowly.

Push Ups Rest on your hands and knees with your feet in the air as shown.  Keep your body in a straight line throughout the movement with your hands placed 10–15 cm wider than your shoulders.  Keep your head up and lower yourself to the floor.  Don’t lie down and don’t leave your hips in the air.  Press up to the starting position but do not lock elbows.

Calf Raises Keep your knees and hips in a straight line.  Press right up on the balls of your feet. Stretch your heels down as far as possible.  Return to the stretched position and repeat. Don’t bounce.

Toe Taps This exercise is simply pointing and flexing your foot as shown.

Side Arm Raises Lift your arms from the side of your body parallel to the floor.  Keep your upper arm in line with your body, forearms slightly forward and bend your elbows.  Keep your elbows up and turn your thumbs slightly to the floor.  Keep your arms in this position, lower them to your sides and repeat.  Added resistance (weights) may be used.