Welcome to this week’s Five from David Your exercise tip For safe and effective exercise when you are completing pushing exercises (push-ups, bench presses or lifting overhead) as part of your exercise routine, try these tips: • Breathe out on the ‘push’ part of the exercise to reduce pressure on the abdominal cavity, reducing the risk of higher blood pressure and other issues. • Make all movements slow and controlled, with the emphasis on smoother movements. • When you have your arms out fully extended, keeping a slight bend in your elbow will act like a shock absorber for the shoulder, reducing the risk of shoulder girdle (rotator cuff) damage. • When you are completing a single arm pushing exercise, use your non-dominant (usually weaker) side first. When you complete the exercise on the opposite side, only complete the same amount of repetitions, even though it feels stronger, to prevent the imbalances that may occur from having one side stronger than the other. These simple tips can make a big difference to the safety, control and the results you achieve with your exercise. Your health tip When we are stressed by an event, for example a sudden fright, our body kicks into what is referred to as the fight or flight response. Our hypothalamus will trigger hormonal (chemical) and neural (electrical) reactions, including the release of adrenaline and cortisol. Adrenaline helps us focus and become sharper, ready to respond, while cortisol makes fuel available (glycogen) for use in the brain and the body. Cortisol also suppresses other functions that hinder your reactions (digestion, immunity, growth and repair of cells). Stress is one of the major factors that will influence our health, in the busy lifestyles we lead. Continual stress leads to the body becoming distressed. This can lead to illness due to lower immunity, weight loss due to loss of appetite, reduction in growth and repair of the body, and general psychological health issues. Trying to reduce stress through counselling, reducing contact with environments that cause stress, or other strategies like exercise all play a role in keeping stress under control. The 2015 simple change challenge – 12kg permanently off. Into the second week, you should be on track with your three changes to the diet and planning your activities out. If you are procrastinating from these, remember, do you want to feel the same at the end of this year; quality of life will only need you to make small changes. This week: 1. Read you weekly plan, and double check it will be as you thought. Make any adjustments if you need (185 minutes cardio this week). 2. Tick off in your diary, the three changes to your food, daily. 3. If you are a big meal eater, try reducing the size, or changing something on your plate that is calorie dense with something lighter, for example, have one less spoon of pasta or have a glass of water with a slice of lime or lemon with dinner, rather than a beer or wine. Your life tip Good things come to those who wait, but they will come earlier to those who get off their butts. This week’s wise words I have never regretted anything that I have done, but I have regretted the things I feel I should have done. Anonymous. Have a great week and keep healthy in 2015. Regards David.
Posted on: Fri, 23 Jan 2015 01:13:48 +0000
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