Get Moving

We all know the benefits of regular exercise including more energy, reduced stress, better quality sleep, greater life expectancy and shape change. The problem is, making time for a regular exercise routine isn’t easy, and sticking to it when your levels of motivation dip, is even harder. That’s why exercise is often the first thing we let go when other priorities come up. But don’t despair, LifeTrack is helping you find some extra motivation and gain momentum in starting or maintaining your exercise programme.

Stretches and warm-ups are both important, but they have different functions. Understanding this difference will help you make the most of any exercise routine

➜ Warm-ups

prepare the muscles and ligaments for the actual exercise you’re going to do, and they further increase the heart rate and oxygen supply to the muscles. Do a brief slow-jog or walk to start raising the core temperature of your blood and increasing the flow of oxygen to your muscles. You can do anything, provided your warm-up includes the movements you’ll be doing when you exercise.

➜ Stretching

You should stretch as part of your cool-down.  Stretching regularly will improve your flexibility, help prevent injury and reduce muscle pain, muscle spasm and general discomfort. That’s why stretching becomes increasingly important as we get older. For best results, your stretching movements must be slow and controlled. Daily stretching is recommended for best results – only stretch when a muscle has been warmed up either after a hot shower or bath or after some dynamic movement. Do not stretch a “cold” muscle as it can cause injury.

An all-or-nothing approach is not the way to go. The idea that you have to work out regularly and excessively, otherwise it’s all a waste of time, is often used as a reason not to exercise, and to continue a lifestyle of inactivity. Research has repeatedly shown that any kind of activity or exercise – however basic or little – is better than nothing at all. Regular exercise for as little as an hour a week has been shown to reduce the risk of heart disease. So a little bit really does go a long way.

Instead of trying to work out in advance what time slot would be best for you to exercise, just get started. Exercise whenever you can and it will soon help you to figure out which days and times allow for regular exercise sessions, and help you get the best results over time. Also remember that you can also benefit from daily activities such as taking the stairs instead of the lift, gardening and playing with your kids to burn calories, get your heart rate up and strengthening your muscles.

The fuel your body burns during a workout should come from stored carbohydrates derived from a balanced diet. Have a snack before you exercise to make sure your body has the fuel it needs, but only something small. Get to know your body over time and how it responds to exercise. This will help you prepare it for performance. For example, if you suffer from rapidly dipping blood-sugar levels during exercise you should eat something prior to exercising. About half an hour before you exercise, have about a cup of any of the following:

➜ Fruit juice or fruit smoothie (no dairy).

➜ Pineapple, apricots, banana, mango or watermelon.

➜ A sports drink.

➜ A low-fat energy bar.

Drink three to four glasses of water about two hours before exercising to keep your body well-hydrated.

If you’re starting an exercise programme after you’ve been living a predominantly sedentary lifestyle, you may experience stiffness or niggles. Most injuries and niggles can be remedied with rest and targeted strengthening exercises. The pain or discomfort should last only about three days. If an activity keeps causing you pain, speak to a LifeAssist Biokineticist. Some of the most common ones include:

➜ Knee or joint pain, usually as a result of over-working that joint.

➜ Muscle tears and tendon strains, which manifest as immediate pain during specific movements, and afterwards in associated swelling or the inability to move the joint to its full range of motion.

Cramps in the muscles and feet are often caused by dehydration, inadequate stretching, muscle fatigue or an electrolyte imbalance. Prevent cramps by …

➜ Replacing your shoes if they’re worn out.

➜ Staying hydrated and drinking enough fluids before, during and after exercise.

➜ Stretching and resting when a cramp occurs, and massaging the area or placing a hot pack on it if you have one.

➜ Eating fruit and vegetables that are high in potassium, calcium, magnesium and manganese.

Exercise is beneficial for all age groups, as long as your goals are realistic and attainable. So talk to a LifeAssist Biokineticist – they will be able to help. The intensity of your exercise routine will depend on your optimal training heart rate. This is how you work it out: Determine your maximum heart rate by subtracting your age from 220. Calculate 65% and 85% of that number to determine the top and bottom ranges at which you should be exercising. So for a 40-year-old person the maximum heart rate is 220 – 40 = 180 beats per minute (bpm); 65% of that is 117bpm; 85% of that is 153bpm. You should therefore be exercising at heart rates between 117bpm and 153bpm.

Learn to take your pulse correctly to ensure you exercise at the right intensity.

➜ Place the tips of your index, second and third fingers on the palm side of your wrist, below the base of your thumb. Or place the tips of your index and second fingers on your lower neck, on either side of your windpipe.

➜ Press down lightly until you feel the blood pulsing beneath your fingers.

➜ Use a stopwatch and count the beats for 15 seconds, then multiply that by four to get your heart or pulse rate per minute.