Lace them UP
Back in my younger days (a long time ago!) I would tell my training partners that “if you can’t go out and run for an hour, it is not worth lacing up the shoes!” How wrong can one be! There are a lot of benefits in the first 5-10 minutes of exercise that you may not be even aware of.
During the first 5-10 minutes, the warm-up if you will, the body prepares itself for the anticipated upcoming exercise;
- Vascular dilation, arteries opening up to accommodate the increase in blood flow.
- Secretion of enzymes that increase glucose absorption in expectation of more energy needed.
Why is this important? Vascular dilation means more room for the blood in the arteries; more room with the same blood volume, so BLOOD PRESSURE is lowered. There is increase in glucose absorption, means lower BLOOD Sugar levels.
Here is the best part: this all happens in the first 5-10 minutes and lasts long after the exercise bout is complete. So, even if you don’t do the recommend 30 minutes, you still are getting benefits.
Bottom line, it is worth lacing them up even for just 10 minutes!
Blood Pressure Information
Blood pressure is a measurement of the force applied to the artery walls as the heart pumps blood through the body. The pressure is determined by the amount of blood pumped, the force at which it is pumped, and the size and flexibility of the arteries.
-The top number of a blood pressure reading is the systolic reading. It represents the maximum pressure exerted when the heart contracts. Anormal systolic reading is 120 or less.
-The bottom number of a blood pressure reading is called the diastolicreading. It represents the pressure in the arteries when the heart is at restin the contraction. A normal diastolic reading is 80 or less.
Blood pressure is continually changing depending on activity, temperature, diet, stress, sickness, and what medications you might use.
There are several things you can do if you have high blood pressure. Although high blood pressure cannot be cured, it can be controlled. The following are ways to reduce your blood pressure:
-Reduce the fat in your diet andsodium in your diet.
-Get regular physical exercise and lose weight if needed.
-Reduce the amount of alcohol you might consume on a daily basis.
-If you are a smoker and have high blood pressure,
quitting smoking will notonly help lower blood pressure but will
help keep yourcardiovascular systemworking properly.
-If none of the above work for a certain individual, medications
can be used tomonitor high blood pressure
Feeding on Fiber
When we think of fiber, normally we don’t think of Cholesterol. We have gotten some odd looks with this month’s 10 Day Challenge here at PPW; “eat 25 grams of fiber every day for 10 days!” Fiber is best known for digestive health. There are two types of fiber; Soluble and Insoluble. As the name suggests soluble fiber dissolves in water forming a gel-like substance that can block the absorption of the LDL (bad Cholesterol). Insoluble fiber does not dissolve in water and stays relatively unchanged in the digestive track helping to move things through! We need to eat both.
Foods that contain high amounts of soluble fiber include: Oatmeal, fruit skin, kidney beans, and brussels sprouts. If you eat the daily recommend amounts of fruits, vegetables, and whole grains you will eat enough soluble fiber to help lower cholesterol.
The best part of waking up!
“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”
“What’s for breakfast?” said Pooh. “What do you say, Piglet?”
“I say, I wonder what’s going to happen exciting today?” said Piglet.
Pooh nodded thoughtfully. “It’s the same thing,” he said.” – A.A. Milne Leslie
Breakfast is by far my favorite meal of the day. I’ve never really been able to relate to people that skip breakfast. Breakfast is magical! Sometimes a good breakfast can define the rest of your day. Whether it’s oatmeal, avocado toast, or scrambled eggs, a delicious and nutrition filled breakfast can start you off on the right foot with the energy to get things done.
“C’mon, there has never been a sadness that can’t be cured by breakfast food.” -Ron Swanson, Parks & Recreation
Benefits of eating breakfast aren’t just in your head. The experts have been saying for years that breakfast is the most important meal of the day, and that is the truth. Eating breakfast leads to
• Consuming less fat through the day
• Jumpstarting your metabolism
• Meeting recommendations for fruit and vegetable consumption
• Having higher daily calcium intake
• Having higher daily fiber intake
• Having better performance (memory and attention day.
“One should not attend even the end of the world without a good breakfast.” – Robert A. Heinlein, Friday
Be sure not to just grab a pop-tart or doughnut and call it a morning, an effective breakfast has a variety of carbs, protein and fat to kickstart your day. Eggs, oatmeal, smoothies, Greek yogurt, fruit, etc. are all great foods to start with. For more breakfast ideas, check out our Nutrition section of the website!
“In Wilson’s scale of evaluations breakfast rated just after life itself and ahead of the chance of immortality.” – Robert A. Heinlein, By His Bootstraps
New Year – New You
January is a great month to start thinking about the things we do that maybe aren’t so healthy and thinking about ways in which we can change them. I recently decided to change my eating habits because let’s be honest, I had a lot of bad ones! I actually didn’t wait until my annual New Year’s Resolutions came around, I decided to dive in right before all the holidays began. My family and friends had told me that this was the worst possible time to make a change, but in my case, it’s been the best possible time! Instead of putting on those holiday pounds, I’ve actually managed to lose weight over the last month!
I had a huge Diet Coke addiction! Let’s just say I had more Diet Coke than what I was supposed to be drinking in water for the day. I’m an all or nothing kind of girl so I cut it out cold turkey and haven’t looked back since! I only managed one headache which I thought was awesome! I also decided to track my food to hold me more accountable, eat more frequently but smaller portions, and eat a lot more veggies! I’m happy to report I’m down 13 pounds!
Whatever your habits may be – maybe you are a smoker who finally wants to kick the habit, maybe you watch too much television, or maybe you need to work on your sleep habits! Whether you’re looking at the New Year to start an exercise program or increase your water consumption – just remember to take it one day at a time. It takes 21 days to break a bad habit and it takes about the same to form a new habit! The right time is NOW! What are you waiting for? Staff from Professional & Personal Wellness can help you set your goals today and keep you accountable towards reaching them. “When ‘I’ is replaced by ‘we’ even illness becomes wellness!”