Get healthy and strong the Olympic way!
With the 2010 Olympics in our backyard there will be many extra people in our city. This can mean more opportunities for fun and entertainment, but will also
undoubtedly cause some extra stress in our lives.
We can take a page from the book of the amazing athletes coming to our city and move our bodies to reduce our stress, feel better, get fit and look great!
Many winter sports such as skiing/snowboarding or skating are full-body exercises that use all the major muscle groups and engage the core, one of the most important areas to strengthen.
Skiing/snowboarding or skating burns on average 500 calories/hr.
Cross-country skiing burns even more at about 600 calories/hr, while Olympic
athletes can burn up to 1400 calories/hr.
Besides the obvious benefits exercise offers such as feeling better and increasing your energy, here are some other good reasons we should keep active and moving.
Reduces anxiety and stress
Exercise decreases cortisol, the stress hormone, and increases endorphins, the feel- good hormone behind the natural mood booster of the "runner's high".
A British study showed that exercising enough to cause breathlessness reduced
anxiety and stress levels by more than 40%. Increasing the intensity and frequency of the exercise had an even greater effect on mental health.
Reduces high blood pressure
1 in 5 Canadians has high blood pressure (hypertension) but 42% of them are
unaware of their condition. Hypertension is the number one cause of stroke and is a major risk factor for heart disease. It is called the "silent killer" because it often has no obvious symptoms.
When stress rises so does blood pressure, and high blood pressure puts you at
increased risk for heart attack and stroke.
Light to moderate exercise has been shown to decrease both systolic and diastolic blood pressure by about 10 points.
We should do a variety of exercises to keep challenging the body. Low intensity
exercises such as walking and yoga may have even more of a benefit on reducing blood pressure.
Positive effects on cholesterol
Exercise has the effect of lowering triglycerides (bad fats) and raising HDL (good
cholesterol) and for every 1 mg/dl increase in HDL, the risk for coronary heart
disease is reduced by 2-3 percent.
Build bone mass and prevent osteoporosis
Exercising as a child and teenager has been long known to help build bone mass, but it is not too late to strengthen bones at any age. Weight-bearing exercises and resistance training in even post-menopausal women have been shown to significantly increase bone mass.
How do I make sure I get the most out of my workouts?
Some people exercise and still do not seem to see any results. To maximize the
cardiovascular benefit of your workouts, you need to calculate your Target Heart
Rate (THR is 60-80% of your maximum heart rate)
How to calculate target heart rate (TRH)
THR = ((HRmax - HRrest) x %Intensity) + HRrest
1) To calculate your Resting Heart Rate (HRrest)
Place your finger over your pulse and count the number of beats for 15 seconds.
Multiply this number by 4 to get your HRrest. For the example below we will use a HRrest of 75.
2) To calculate your Maximum Heart Rate (HRmax)
Subtract your age from 220 (220 - Age). E.g., if you are 30 years old: 220 - 30 =
190, which is your HRmax.
You want to exercise within 60-80% of your HRmax so:
60% intensity: (190 - 75) x 0.60 + 75 -> 144 bpm
80% intensity: (190 - 75) x 0.80 + 75 -> 167 bpm
Heart rate monitors are available at sport shops and pharmacies.
If you have not exercised for a long time or have any health conditions, consult your physician before starting any exercise program.
When beginning an exercise program make sure to start gradually-try a brisk walk or going to the office gym on your lunch break. Yoga, swimming, biking and walking are also other great low-impact activities that can help ease you into a regular exercise routine.
Get inspired by the athletes who have come to our city.
Start and stay moving for a healthy and fit beginning to a new decade!
Contact us at Cross Roads Naturopathic to begin on your path to wellness today. 604.568.6899