There are no miracle potions to a guaranteed long healthy life. The good news is that you have the power to make some simple lifestyle changes to reduce your risk of cancer while in the process have more energy and feel better about yourself.
1. Don’t smoke and avoid breathing in other peoples cigarette smoke.
Approximately 1 in 4 deaths are a result of smoking. In Australia, that equates to more than 15,000 people dying from smoking-related cancers every year. Smoking causes cancer of the lungs, throat, mouth, colon, pancreas, kidney, stomach, vulva, penis and bladder. The benefits to quitting smoking are immediate. After 12 hours, almost all of the nicotine is out of your system. Your life expectancy will depend on how long you have been smoking and at what age you stop smoking. If you stop smoking when you are 30, then you can increase your life-span by 10 years. Visit www.quitbecauseyoucan.org.au for more helpful information to stop smoking. (Source: Qld cancer council)
2. Eat a healthy diet.
Pre-packaged and processed foods such as white bread, white rice and most fast foods will damage your DNA by producing poor quality cells. These cells then multiply and expose your risk to illnesses such as cancer, heart disease and other degenerative diseases.
Consuming a balanced diet with key nutrients (and not eating too much) from fruits, vegetables, whole grains, legumes, lean meats and fish will prevent cell damage and can add up to 13 years to your life. (Source: CSIRO Food and Nutritional Sciences Adelaide)
3. Trim down excess weight.
We all know that obesity increases the risk of heart disease, stroke, and type 2 diabetes, but did you know that it also increases your risk of some cancers like colon, kidney, breast (after menopause), endometrial(uterus), and oesophageal (oesophagus)? You may be eating more than you need to for your height and level of activity. Losing that excess weight can mean a difference of 7+ years to your life. To find out what your healthy weight is, use a tape measure to measure your waist at the narrowest point of the waist. If the circumference is over 80cm for women and 94cm for men you are overweight. (Source: Centre for Health Advancement at NSW Health and Qld cancer council)
4. Limit alcohol intake.
There are some positive effects that a glass of red wine a day can have to your health. However, drinking more than the recommended daily intake of any alcohol increases your risk of heart disease, accidents and some cancers (mouth, pharynx, larynx, oesophagus, liver, bowel and breast). A standard drink equals 100ml of wine (one bottle has seven standard drinks) or 30ml of spirits. Aim for 2 AFDs (Alcohol Free Days) per week. Alcohol can impede with your body’s ability to absorb nutrients from food and make worse the damage to your producing healthy cells. (Source: Dr. John Tickell)
5. Be active every day.
By keeping fit and active daily you can add 4+ years to your life. Physical activity prevents arteries from clogging up that cause heart disease and stroke, controls blood sugar to prevent type 2 diabetes, strengthens muscles and bones to reduce risk of osteoporosis and increases metabolism to burn body fat. Studies have also found that being active reduces your risk of bowel cancer, breast cancer (after menopause) and possibly prostate cancer. See exercise as an opportunity and not an inconvenience. My recommendations are for 30 minutes of activity everyday for general health benefits and an hour of exercise per day for weight loss.
6. Protect your skin.
A small burst of sunshine does wonders for your body (Vitamin D) and good for your mind. But with all things you have to be careful that you don’t get too much, especially if you have fair skin. Skin can burn in as little as 10 minutes so treat your skin like a baby’s. 80% of cancers diagnosed in Australia each year are skin cancers. Cover all exposed parts of your body with a water resistant SPF 30+ broad spectrum sunscreen, a hat that shades your face and neck, a pair of wrap-around sunglasses, and loose fitting protective clothing. (Source: Qld Cancer Council)
7. Know your body.
Keep an eye on your health with my top 5 below.
1. Have your skin checked regularly by a doctor. Make note of changes in the appearance of your moles and any lesions and tell your doctor immediately.
2. Changes in toilet habits. See you GP without delay if you experience blood in your bowel motion, for women any of loss of blood between periods, persistent bathroom visits.
3. Regular screening of bowel (men and women), breast (women), cervical (women) and prostate (men) could save your life.
4. Lumps, sores or ulcers that do not heal need the follow up of medical advice.
5. Relax and don’t sweat the small stuff. Long term stress can lead to mental illness so advise your professional if you are having difficulty coping with stress and difficulty sleeping.
Written by Chris Bakens
Showing posts with label FREE fitness advise. Show all posts
Showing posts with label FREE fitness advise. Show all posts
Monday, March 22, 2010
Monday, February 8, 2010
20 minute workout for quick results
Looking for a quick workout that will burn fat, tone the whole body and get you maximum results in minimum time?
This 20 minute workout is based on pyramid style training where you have moments of time of increasing your intensity levels rather than just working at the same moderate level throughout.
Most people make the mistake of training at the same pace week in week out and wonder why they don’t get the results they are looking for. Research shows that pyramid style sessions will force the body to adapt to a new fitness level and raise your metabolism for up to 24 hours afterwards. It will also reduce your risk of diabetes and heart disease, and lower your cholesterol levels.
This plan is based on running because it is one of the best cardio workouts you can do. One of the most excellent things about running is that it can be done anywhere in the world at almost any time of day. Not only will it burn a maximum amount of calories in a short period of time but it is also a good time to clear the head of any stress and give you time to think.
You will only need to perform this 20 minute workout 3 times per week. The other 4 days of the week can be made up of 1 rest/recovery day and 3 days with weights in the gym (these sessions can be 20 minutes also)
You will need to monitor how hard you are training throughout the 20 minutes. You could use a heart rate monitor or you could have someone driving next to you in their car monitoring your speed but, one of the easiest ways is to measure your intensity is how you are feeling. This type of measure is called ‘perceived exertion.’
To work out your rate of ‘perceived exertion’... use the intensity guide below.
Your perceived exertion
Perceived exertion intensity 1/10= Resting with normal breathing
Perceived exertion intensity 2/10 =Sitting /working at your desk with normal breathing
Perceived exertion intensity 3/10 = Minimal activity with comfortable breathing
Perceived exertion intensity level 4/10 = activity and heart rate up with deeper sustainable breathing
Perceived exertion intensity level 5/10 = Fairly hard work out, Sweating, Deeper steady breathing.
Perceived exertion intensity level 6/10 = Hard to hold a conversation with too many words. Breathing getting heavier.
Perceived exertion intensity level 7/10 = Very hard, Talking fewer words. Breathing faster and harder.
Perceived exertion intensity level 8/10 = Challenging intensity. Breathing very deep and hard.
Perceived exertion intensity level 9/10 & 10/10 = You cannot go any faster or harder and cannot speak. Breathing is extremely laboured.
The speed at which you complete a workout depends on your fitness level. This workout is suitable for a beginner as well as an elite athlete. If you need to substitute some running for power walking then please do so.
Your warm up:
Start with 3 -5 minutes of walking/power walking
Your workout:
Perform 2 minutes of exercise at a level 4/10.
Increase the pace to a 5/10 for 2 minutes duration.
Now take it up a notch to a 6/10 for 2 minutes duration.
Gradually increase speed to a 7/10 for 2 minute duration.
Boost it now to a hard effort of 8/10 for 2 minutes duration.
Absolute hardest effort of 9/10 for 2 minutes duration.
Bring the effort back slightly to an 8/10 for 2 minutes duration
Gradually decrease to a 7/10 for 2 minutes duration.
Take it down to a 6/10 for 2 minutes duration.
Now bring it back to the beginning intensity of 5/10 for 2 minutes duration.
Your cool down:
Perform 5 minutes of walking/active recovery session before stretching.
This 20 minute workout is based on pyramid style training where you have moments of time of increasing your intensity levels rather than just working at the same moderate level throughout.
Most people make the mistake of training at the same pace week in week out and wonder why they don’t get the results they are looking for. Research shows that pyramid style sessions will force the body to adapt to a new fitness level and raise your metabolism for up to 24 hours afterwards. It will also reduce your risk of diabetes and heart disease, and lower your cholesterol levels.
This plan is based on running because it is one of the best cardio workouts you can do. One of the most excellent things about running is that it can be done anywhere in the world at almost any time of day. Not only will it burn a maximum amount of calories in a short period of time but it is also a good time to clear the head of any stress and give you time to think.
You will only need to perform this 20 minute workout 3 times per week. The other 4 days of the week can be made up of 1 rest/recovery day and 3 days with weights in the gym (these sessions can be 20 minutes also)
You will need to monitor how hard you are training throughout the 20 minutes. You could use a heart rate monitor or you could have someone driving next to you in their car monitoring your speed but, one of the easiest ways is to measure your intensity is how you are feeling. This type of measure is called ‘perceived exertion.’
To work out your rate of ‘perceived exertion’... use the intensity guide below.
Your perceived exertion
Perceived exertion intensity 1/10= Resting with normal breathing
Perceived exertion intensity 2/10 =Sitting /working at your desk with normal breathing
Perceived exertion intensity 3/10 = Minimal activity with comfortable breathing
Perceived exertion intensity level 4/10 = activity and heart rate up with deeper sustainable breathing
Perceived exertion intensity level 5/10 = Fairly hard work out, Sweating, Deeper steady breathing.
Perceived exertion intensity level 6/10 = Hard to hold a conversation with too many words. Breathing getting heavier.
Perceived exertion intensity level 7/10 = Very hard, Talking fewer words. Breathing faster and harder.
Perceived exertion intensity level 8/10 = Challenging intensity. Breathing very deep and hard.
Perceived exertion intensity level 9/10 & 10/10 = You cannot go any faster or harder and cannot speak. Breathing is extremely laboured.
The speed at which you complete a workout depends on your fitness level. This workout is suitable for a beginner as well as an elite athlete. If you need to substitute some running for power walking then please do so.
Your warm up:
Start with 3 -5 minutes of walking/power walking
Your workout:
Perform 2 minutes of exercise at a level 4/10.
Increase the pace to a 5/10 for 2 minutes duration.
Now take it up a notch to a 6/10 for 2 minutes duration.
Gradually increase speed to a 7/10 for 2 minute duration.
Boost it now to a hard effort of 8/10 for 2 minutes duration.
Absolute hardest effort of 9/10 for 2 minutes duration.
Bring the effort back slightly to an 8/10 for 2 minutes duration
Gradually decrease to a 7/10 for 2 minutes duration.
Take it down to a 6/10 for 2 minutes duration.
Now bring it back to the beginning intensity of 5/10 for 2 minutes duration.
Your cool down:
Perform 5 minutes of walking/active recovery session before stretching.
Monday, December 7, 2009
Fitness on a shoestring budget.
Are you using the current economic climate as the reason not to exercise? You may be doing it tough, but Australia is becoming soft around the middle as a result of deskbound work, increased reliance on our vehicles for transportation, fast food, and technology that makes things easier. It is a perfect recipe for the expanding girth of our population.
“Don’t use the justification that you have no money as the excuse not to be healthy” says Chris Bakens from Healthy Executives. “The truth is, you do not need lots of cash to get fit. You just need the desire to want to make a difference to your health and fitness and transform your sedentary lifestyle.”
Investing time on your health now will give you a healthy way of life, and put you in a better financial position by preventing costly health problems later.
There are 7 tips below to get started today for little or no money at all.
1. Exercise in the comfort of your own home. Exercise DVD’s or some of the Pay TV channels have regular programs that focus on getting you moving. If you don’t have any of these available to you, then join your local Library and borrow them, and what’s more...it’s FREE.
2. Your local community parks have pathways to walk and run as well as fixed equipment to exercise. Check out your local council website or service desk to find out where. All you will need to get started is to have some comfortable clothing you can move in, supportive footwear and slip, slop, slap.
3. FREE group exercise. Most of the major capital cities have regular group fitness activities that are run by their local councils. It is also worthwhile checking out some of the major privatized parklands in your city for FREE exercise programs (E.g. Southbank parklands).
4. Include your family. Get outside with your kids. Dust off the bikes in the shed, shoot some hoops, kick the footy or play some tag. Nothing exudes happiness more than some quality time with the people who mean the most to you in life. Take a trip to the beach this week-end to go for walks on the beach, beach cricket, body board some surf, or beach soccer.
5. Surf the Internet. Want some FREE advice on how to get started on an exercise program? There are many FREE programs available to you at a press of a button and awaiting you to take action.
6. Weights workout with no fancy equipment. You can work your legs at the gym using the leg press, but unless you are planning on pushing rocks up a hill, you can’t really apply it to every-day life. Use body weight to become mentally and physically stronger. Push ups, dips, chin ups, squats, and lunges will give you are more efficient and balanced body in regard to appearance and function.
7. Group fitness at work. Get a bunch of your work colleagues together for a regular run or walk at the park. Seek the guidance of a qualified Personal Trainer to come to your workplace or Local Park to monitor and guide you with your program and give you the accountability you require.
In summary: The military have a simple philosophy: improvise, adapt and overcome. It refers to every situation of everything you do. If it is too cold to exercise, then put an extra layer on, if it is too hot to exercise then drink more water or participate in some water activities. Whatever your circumstances, it is your goal to improvise, adapt and overcome and get your workouts done.
“Don’t use the justification that you have no money as the excuse not to be healthy” says Chris Bakens from Healthy Executives. “The truth is, you do not need lots of cash to get fit. You just need the desire to want to make a difference to your health and fitness and transform your sedentary lifestyle.”
Investing time on your health now will give you a healthy way of life, and put you in a better financial position by preventing costly health problems later.
There are 7 tips below to get started today for little or no money at all.
1. Exercise in the comfort of your own home. Exercise DVD’s or some of the Pay TV channels have regular programs that focus on getting you moving. If you don’t have any of these available to you, then join your local Library and borrow them, and what’s more...it’s FREE.
2. Your local community parks have pathways to walk and run as well as fixed equipment to exercise. Check out your local council website or service desk to find out where. All you will need to get started is to have some comfortable clothing you can move in, supportive footwear and slip, slop, slap.
3. FREE group exercise. Most of the major capital cities have regular group fitness activities that are run by their local councils. It is also worthwhile checking out some of the major privatized parklands in your city for FREE exercise programs (E.g. Southbank parklands).
4. Include your family. Get outside with your kids. Dust off the bikes in the shed, shoot some hoops, kick the footy or play some tag. Nothing exudes happiness more than some quality time with the people who mean the most to you in life. Take a trip to the beach this week-end to go for walks on the beach, beach cricket, body board some surf, or beach soccer.
5. Surf the Internet. Want some FREE advice on how to get started on an exercise program? There are many FREE programs available to you at a press of a button and awaiting you to take action.
6. Weights workout with no fancy equipment. You can work your legs at the gym using the leg press, but unless you are planning on pushing rocks up a hill, you can’t really apply it to every-day life. Use body weight to become mentally and physically stronger. Push ups, dips, chin ups, squats, and lunges will give you are more efficient and balanced body in regard to appearance and function.
7. Group fitness at work. Get a bunch of your work colleagues together for a regular run or walk at the park. Seek the guidance of a qualified Personal Trainer to come to your workplace or Local Park to monitor and guide you with your program and give you the accountability you require.
In summary: The military have a simple philosophy: improvise, adapt and overcome. It refers to every situation of everything you do. If it is too cold to exercise, then put an extra layer on, if it is too hot to exercise then drink more water or participate in some water activities. Whatever your circumstances, it is your goal to improvise, adapt and overcome and get your workouts done.
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