GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “pressure”

Stretches to get you through your day

Hi there!

I’ve already done a post on the importance of stretching but this is about some stretches to do whilst at work, studying, sitting at desk etc to help prevent aches and pains associated with sitting down (which is becoming an increasingly covered health risk). I like doing these as mini-revision breaks to clear my mind a bit and help stretch out muscles that have lay idle for too long. I’ve decided it’s best to give you the links to th stretches I use, since it’s easier to be shown how to perform the stretch through photos than it is to explain!

I also do basic likes bending over with straight legs and back, doing arm circles, reaching for the ceiling without lifting my feet from the ground and giving myself a big hug to stretch off my back.

Not only will these help stretch out any aches and pains from repetitive desk work sitting but it will also get your body moving a bit. As I’ve said, sitting is getting an increasingly bad reputation. It is becoming associated with poorer mental health, increased risk of heart disease, increased risk of becoming disabled and more. It’s also linked with obesity, high blood pressure and stress.
Other issues associated with sitting relate to increased risk of blood clots, increased pressure on the spine, poor circulation and fluid collecting in your legs.

This doesn’t mean you must invest in a standing desk or refuse to sit when you eat or watch TV. Instead, try move more, make it a habit to get up once and hour and pace around the room, stretch, just stand. Try reduce the amount your sitting down and you’ll hopefully feel more energised and focused. It’s also a nice break from the computer or TV!

Have a great weekend!

Gym Bug

Sources;

http://www.webmd.com/fitness-exercise/news/20140407/sitting-disease-faq

Fit Not Thin

Hi there!

In the midst of my revision I stumbled upon this article (it’s in Spanish) which talks about the editor of de Revistas de El Mercurio (Mercury Magazines). She has decided that they will no longer photoshop any photographs featured in their publications, only use models who are 18 or older and not use any model with a BMI below 18.5. BRILLIANT.

I understand there’s this constant pressure for people to be thin or incredibly muscular, I’ve felt it and it’s horrible. What this magazine is doing is perfect and something that needs to be done by all of them. People have been saying for ages it’s time to change the way the media represents what’s socially accepted as ‘beautiful’.

If you’re looking to be slim, this blog is not for you. Healthy? Then I’d like to think some of my experiences, posts and insights can help you. It’s so easy to make small changes to start you on your path to becoming FIT AND HEALTHY;

  • Reduce saturated fat intake; swap semi-skimmed/whole milk for skimmed milk, for example.
  • Reduce refined sugar intake; as simple as having an apple instead of a chocolate bar as a snack.
  • Fit in exercise; it can be a 7-minute HIIT session or a 30-minute walk. Check out my post on HIITLIIT  (lower intensity interval training) or have a look at strength workouts (one example linked for a bodyweight workout) for more information.
  • Make smart swaps; wholewheat pasta/rice/bread instead of white, refined bread/pasta/rice, for example.
  • Do a bit of trial and error; there’s not a ‘one size fits all’ plan for leading a fit and healthy lifestyle, try things out, do some research.
  • Do it with friends/family; it’s added motivation, you don’t want to stop until they do and chances are they feel the same so you won’t stop until you’re done.
  • Don’t give up; you will slip up, you’re allowed, just make sure it doen’t completel demotivate you and stop you from reaching your end goal.
  • Set a goal; fit into that pair of jeans, get to a healthier weight, tone up a bit. Whatever it is, set it and tell people what it is, that way you’ll find more motivation to stick with it and avoid being a ‘quitter’. Setting challenges such as a marathon, 10k, Tough Mudder, Spartan Race etc are also great motivators (you don’t really want to be photographed as a pile on the floor, you want to be photographed holding that medal or tackling that obstacle).
It doesn’t have to be a huge mountain, small steps can make big changes.
Gym Bug

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