Spring Back into you Exercise Program

Spring Back Into Your Exercise Program Complementary Health

To advertise in The Villager and Town Life please call 01767 261122 19 Spring is almost here and even though it's important to stay fit and healthy all year round, many people find an extra boost of motivation to start exercising and eating well again this time of year. Many of us have busy schedules, enjoy high calorie foods and relaxing in front of the TV, but making small changes to your daily lifestyle will add up to big changes over time. The question is how do we motivate ourselves to make more of the choices we know are good for us? One-way is by reminding ourselves of the benefits of exercise which are profound, numerous and far reaching. More exercise guarantees a healthier, happier life, improved sleep and work productivity. Mood and relationships will improve and a reduced risk of developing chronic diseases such as high blood pressure, stroke, heart disease, diabetes and cancer. Can any of us afford to say no? People can see the benefits of regular exercise from just 150 minutes of moderate activity or 75 minutes of vigorous activity per week, which is recommended by World Health Organization (WHO). This doesn’t mean you have to join the local gym or running club, even household chores like vacuuming or gardening, or walking to work are classed as moderate exercise as long as you do 150 minutes per week. More vigorous exercise could be running, swimming or football. 1 minute of vigorous activity is considered the same as to 2 minutes of moderate activity. Diet is obviously an important part of exercise and as a general guide eating 8 to 12 grams of carbohydrate per kilogram of body weight per 24 hours for 1.5 to 2 days before big events such as football matches or marathons, is good preparation. You may have heard "carb loading" is known to increase exercise performance, but unless you are planning a hard 90-minute workout it may be better to skip the big bowel of pasta. Try to match your energy requirements to your energy input. If you are having a big day with lots of activity, you may need more food than a quiet day at the office. After exercise "post-workout" is when research has shown it is important to eat protein, the building blocks of our muscles and bodies. Guidelines suggest 20 grams of protein within 30 to 60 minutes of finishing exercise to build new muscle. Your main meal should also include 20 grams of protein (which does not have to be animal based) in every main meal for the next day or so as your muscles need it and you have definitely earned it. If you would like further information on the benefits of regular exercise and a healthy diet, please give us a call on 01480 455221 or visit www.CentreForCompHealth.com for more details. Website: www.CentreForCompHealth.com Email: info@CentreForCompHealth.com Phone: 01480 455221