Fitness

THE POWER OF MOVEMENT: INCORPORATING EXERCISE INTO YOUR LIFESTYLE

We all know that incorporating exercise into our lifestyle is beneficial; but this does not change the fact that many of us do not feel motivated to be active. Exercise starts off as a discipline, that eventually turns into a habit. Initially it can be challenging to stick to your routine, but the more you commit, the easier it becomes. In this article we explore the benefits of living an active life and we explore the different kinds of exercise to help you find the type of exercise that will best serve you. 

Benefits of Living an Active Life 

Exercise has both physical and mental benefits. Not only does it build muscle, maintain weight, or encourage weight loss, but it also affects our brain positively

Brain Benefits 

  1. Reduces stress
  2. Improves memory 
  3. Reduces depression (increases serotonin) 
  4. Lowers anxiety 

Physical Benefits 

  1. Lowers risk of chronic diseases (heart disease, diabetes)
  2. Lowers blood cholesterol and blood pressure
  3. Develops stronger bones and muscles 
  4. Assists with weight loss 

Read more: TIRED OF FEELING LOW? 4 LIFE CHANGING HABITS TO BEAT THAT AFTERNOON FATIGUE

Exercise has numerous benefits for our overall health, and one way to maintain your exercise regime is to find a type of exercise that you enjoy. Trying to commit to something you hate is a lot more challenging and increases your chance of giving up. 

Get Fit

Types of Exercise: Finding your Niche 

Exercise should be a lifestyle, not an event. It is therefore important for you to find an activity that you enjoy – this way, exercise becomes something you look forward to, rather than something that you do because of a specific outcome e.g. weight loss. 

There are many types of exercise, and depending on your interests, availability, and access, you may opt for different forms: 

 

  • HIIT Training

HIIT training stands for High Intensity Interval Training. It alternates between short intense anaerobic exercise with less intense recovery periods. For example, TABATA, which is 20 seconds on, 10 seconds rest interval. It is great for individuals who only have 30 minutes to squeeze in a training session. It is a form of cardio training and is effective in burning fat and calories. 

  • Cardiovascular Training 

Cardiovascular training is any type of exercise that leads to a sustained rise in heart rate throughout the exercise duration. For example: swimming, running, and cycling. This type of exercise is generally sustained for a longer period of time than a HIIT workout. 

Here’s a great read: 8 PRACTICAL TIPS FOR WORKING OUT AT HOME – GETTING MOTIVATED AND GETTING MOVING

  • Yoga 

Yoga is a form of neuromotor training – it involves balance, agility, and coordination. It is important to improve posture, decrease risk of injury and reduce stress and inflammation. Yoga is a great way to build muscle and it is less intense on the body than activities such as running and HIIT. 

  • Gym classes 

A lot of individuals benefit from exercising with others. When it is a social event, they are more likely to commit and enjoy themselves. Gyms offer numerous classes such as spinning and Zumba which allow for an interactive exercise routine. 

  • Pilates 

Pilates is a low-impact activity that focuses on flexibility, muscular strength, endurance movements and core strength. It emphasizes proper postural alignment, core strength and muscle balance.

  • Team Sports

Many people enjoy exercise when it is in the form of team sports. Joining a hockey team or soccer club creates a community and your commitment to the sport increases. The enjoyment of the game is the primary focus and the health benefits are secondary. It becomes a social activity and often not seen as a challenge like going for a run alone. 

As you can see, there are numerous ways to reap the rewards of exercise and any form of movement is better than none. Remember, exercise should be a part of your lifestyle, not an event. It is therefore important for you to find an activity that you enjoy – this way, exercise becomes something you look forward to, rather than something that you do because of a specific outcome e.g. weight loss. 

EATING THE RAINBOW

DIET DIVERSITY: THE IMPORTANCE OF CREATING VARIETY IN YOUR MEALS & EATING THE RAINBOW

Diet diversity means to include a range of different food groups into your diet, and a variety of different colours. 

Did you know that every food group serves a function for our bodies and provides us with different nutrients? 

The colour of foods also influences the kind of nutrients the food offers. Which is why it is important to eat a variety of foods to ensure we are taking in as many vitamins and minerals as possible. 

Check out another blog I wrote: THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE

Eat The Rainbow 

I am sure many of you have heard the phrase, “to eat the rainbow”. This is an old saying that many used to encourage others to eat variety, as it results in increased fibre, vitamin and mineral intake. The colour of fruits and vegetables is created by phytonutrients – natural chemicals that help protect plants from bugs, pesticides and the sun’s harmful rays. Phytonutrients keep the plant healthy and provide us with antioxidant and anti-inflammatory benefits. So, what do the different colours mean? 

Red 

  • red fruits and vegetables such as tomatoes and red pepper have cancer fighting properties and reduce the risk of diabetes and heart disease. 

Orange and Yellow

  • orange and yellow fruits and vegetables such as oranges, carrots and corn improve the immune system as they are rich in Vitamin C. 

Green 

  • green fruits and vegetables help to detoxify the body and can also assist in supporting the immune system. I am sure many of you heard the saying, “eat your greens” when you were younger. Your parents said this because greens are one of the healthiest foods we can eat. Green vegetables like spinach and broccoli are high in folate – an important B-vitamin. 

Purple 

  • purple vegetables such as aubergine and purple cabbage have anti-inflammatory and anti-aging properties.

Blue

  • blue fruits such as blueberries are high in antioxidants and are a great superfood for the body. 

 

Benefits Of A Diverse Diet

As mentioned, the different food groups each provide our body with unique nutrients and functions. Daily, we consume both macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals) which serve a purpose for our body. 

Another great read: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

Macronutrients are nutrients that are needed in our bodies in large quantities and provide our body with energy. 

Micronutrients are non-caloric and provide us with vitamins and minerals to support our gut health and immune system. 

Carbohydrates, protein and fat all provide us with energy. 

Protein is also important for muscle growth and bone health and fat insulates our organs and assists in hormone production. 

As you can see, each food group provides a unique function for our body and aids our body to work in the most efficient way. 

 

Recipe Ideas 

Cocoa Blended Oats 

Instead of a bowl of plain oats, change it up! Add some peanut butter for healthy fats and protein and top with fresh berries to increase your phytonutrient intake. 

You can download the recipe here

 

Cocoa Blended Oats

Ingredients

40 g rolled oats 

50 – 100ml nut milk 

250ml water

1 tsp cinnamon 

1 tsp cocoa 

1 tsp honey 

1 tsp natural peanut butter 

5 raspberries 

Handful of granola (Woolworths carb-free preferable) 

 

Method: 

  1. Cover the oats in water and cook on the stove with cinnamon and cocoa, stirring occasionally. 
  2. Once the oats soak up the water, add the nut milk and more water if necessary and cook for a few more minutes. 
  3. When the oats are cooked, remove from the stove and allow to cool for 5 minutes. 
  4. Then add the oats to a blender, and blend for a few seconds to get a nice, creamy consistency.
  5. Pour the mixture into a bowl, top with honey, peanut butter, berries and granola and enjoy! 
THE ACT OF SAVOURING

THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE

In the busyness of life, we often feel overwhelmed and anxious. There is pressure to constantly be achieving and striving for more. We are always “on the go” and we rarely appreciate the moments that make up our day. Therefore, it is so important that we allow ourselves moments of grace – moments each day where we reflect, we are present, and we fully enjoy ourselves.  These are known as savouring moments. 

What is Savouring? 

Savouring is the act of stepping outside of an experience to review and really appreciate it. Savouring can boost your mood, relieve anxiety, keep you present in the moment and it allows you to practice gratitude. Many of us feel this pressure to constantly be productive and fill our days, but it is also equally important to allow time for rest and reflection. The act of savouring is such a powerful concept that allows you to appreciate the positive things in your lives. It is the conscious decision to enjoy moments in your life. This could be something as simple as watching a sunset, having a bath or meditating. It could be having a conversation with a loved one or accomplishing that handstand you’ve been practicing. 

Explore more: Intuitive Eating – Could It Be The Anti-diet Plan For You?

Whatever it is, it is important that you acknowledge the emotion it presents and let yourself be fully present. The act of savouring is an opportunity to take a moment to truly enjoy what you are doing; acknowledge the emotions you are feeling and be aware of what the moment brings you. 

Taking Time To Relax

Benefits of Savouring:

  1. Highlights the positives in your life.
  2. Allows you to appreciate the small things. 
  3. Boosts happiness – when you experience positive feelings, your body produces serotonin and dopamine which reduce stress and calm our nervous systems. 
  4. Makes you feel more grateful and appreciative. 
  5. Allows you to be present and achieve more from your day. 
  6. Relieves anxiety or stress. 

Savouring is that idea of literally “stopping to smell the roses”. It is stopping ourselves from moving through life too quickly and allowing ourselves to notice all the positives. It is the act of bringing ourselves back to ourselves.  

Ideas for Savouring: 

  1. Have a bubble bath. 
  2. Watch the sunset or sunrise. 
  3. Read a book in the bath. 
  4. Have dinner as a family around the table. 
  5. Go for a walk on the beach. 
  6. Yoga. 
  7. Meditation. 
  8. Eat something delicious. 
  9. Stop and smell the roses. 
  10. Wear a new scent e.g. body lotion, or perfume. 
  11. Take a mental photograph of amazing experiences. 
  12. Get creative e.g. baking, art, music 
  13. Allow yourself to engage all your senses in an activity e.g. when you cook, really smell, see and taste the food. 
  14. Outwardly express good feelings e.g. laugh out loud at a tv show or joke 
  15. Ruminate on positive feelings and share these! Do not only share your negative thoughts and complaints. 

The act of savouring is a mindfulness act. It is the conscious decision to pay attention to your happy situation. When you are experiencing a moment of pleasure, it is important to engage all your senses and fully embrace the moment. By being mindful of every detail, you appreciate the moment more and you engrain the memory in your brain. The bonus of this is that the memory can be recalled at a later stage, and the memory will evoke the same emotion as the experience previously did. 

Explore more: Real Talk: How To Handle Unemployment Anxiety And Master Healthy Coping Habits

Savouring in your everyday life

As you can see, the simple act of being present in a moment can have significant positive effects on your mood, your day and your outlook. Next time you wake up, why not challenge yourself to make a cup of coffee or tea and enjoy it in bed, rather than scrolling through social media for 15 minutes and then rushing to get ready. Why not utilise your time in traffic wisely, by actively listening to a podcast or calling a friend to catch-up (if you have Bluetooth)? Why not greet the shop assistant and thank them for their service, instead of being oblivious to their presence? The power of consciously living is so powerful and can be so simple. Do not let life pass you by, savour the moments and reap the rewards.