The alarm goes off each morning with precise regularity and instinctively a hand goes out to stop the shrill irritation.  Should I or should I not this morning – it is still so dark outside and I honestly still feel tired? Don’t feel like it? This happens so often to all of us, and once again another day has slipped by without the body being enabled to execute what it was designed to do.  As it is apparent from studies in ancient man, we were designed to walk 10 to 16 km per day, in order to find daily food and remain safe.  These days on average in our western culture, activity might not even amount to a kilometer in

  Have you see people walking with long strides using what looks like ski poles? You have probably watched someone exercising using the Nordic Walking technique, the exciting new sport that has taken Northern Europe by storm. This is a low impact, full body workout that requires high levels of co-ordination and which increases calorie consumption by up to 46%. At the same time it stimulates up to 90% of your muscle mass and greatly enhances upper body muscle endurance. Nordic Walking is a fun socially interactive exercise activity that positively influences co-ordination, power, flexibility and endurance. Look for a Salovita Nordic walking  program near you.  (www.salovita.co.za) HEALTH INSIGHT MARCH 2017

Recently published findings of scientifically proven studies have indicated that sitting for long periods of time, coupled with physical inactivity, is as important a risk factor as chronic disease for early mortality.  This risk is reduced in correlation with the amount of physical activity that the individual employs.  Sitting for 8 hours a day requires moderate intense physical activity for about 60 – 75 minutes per day to eliminate the risk of earlier death associated with high sitting time.  Exercise can still be beneficial if it is spread out during the day. If your schedule does not allow 60 minutes of exercise, then at least 30 minutes a day can be protective in this regard. But there is more to

Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health. The most important of the lesser known benefits of exercise are summarized below: Heart health: Strengthening the heart muscle. Lowering blood pressure. Raising good cholesterol (HDL) levels. Lowering bad cholesterol levels (LDL). Improving the working of the cardiovascular system (blood flowing freely) by delivering more oxygen and nutrients to the tissues. Improving the heart’s working capacity. Reducing the risk of a stroke.  Brain health: Increasing oxygen levels in the brain by the increased flow

The human body was originally designed for walking long distances – ancient man walked 10 to 16 kilometers per day in search of food and survival. Modern man would think twice or thrice about driving 10 to 16 kilometers daily for food, let alone walking!  But walking is still extremely relevant to modern man’s survival, albeit in terms of good health. The Harvard Medical School quotes studies that have shown a host of health benefits of regular walking, amongst them a few lesser known benefits: Walking reduces the effect of obesity promoting genes. A study of 32 obesity promoting genes amongst 12 000 people has shown that participants who walked briskly for an hour per day had a 50% reduction

LESSER KNOWN BENEFITS OF EXERCISE Fitness and weight control are well-known major benefits of a rigorous exercise routine, but regular physical activity can also assist in reducing the risk of several diseases and health conditions. Keep in mind that exercise is but one of several good lifestyle habits for better health. The most important of the lesser known benefits of exercise are summarized below: Heart health: Strengthening the heart muscle. Lowering blood pressure. Raising good cholesterol (HDL) levels. Lowering bad cholesterol levels (LDL). Improving the working of the cardiovascular system (blood flowing freely) by delivering more oxygen and nutrients to the tissues. Improving the heart’s working capacity. Reducing the risk of a stroke. Brain health: Increasing oxygen levels in the

Interval training is a form of exercise where the pace of the training is purposely speeded up and slowed down at regular intervals.  Burst of fast-paced walking can gradually be introduced to your walking routine. Walk as fast as you can at a pace you can maintain for a short while only, then slow down to your normal walking pace again.  As you get fitter, it would be possible to increase the intervals of fast-paced walking until you can walk for 50% of the time at the higher intensity.  Use a wrist watch with a minute hand to time the intervals, for example two minutes fast, two minutes slow. Another technique is to use street lamp posts or similar landmarks

It is important to keep joints moving, even if you’re dealing with pain from arthritis or a lingering injury. There are various joint-friendly options for physical activity: ·         short walks throughout the day, instead of a long walk. ·         water aerobics, or water walking, ·         swimming, ·         an elliptical trainer (also known as a walking machine), ·         a stationary bike,  ·         a rowing machine, ·         tai chi.   HEALTH INSIGHT MARCH 2017