Your exercise tip – Have some fun for your health.
Exercise and getting healthier does not always have to be an unpleasant or challenging experience. Mixing some relaxed exercise time amongst your routine can really keep a perspective on what we are doing exercise for – to enjoy a quality of life. Take a walk or a jog or a bike ride without the trackers, without the watches and bits and really enjoy the time. Take a friend, have a chat and enjoy the company.
Slowing down on occasion is good for a different kind of health.
Your health tip – BMI and body composition – what is better?
These two measures are used as a bench mark whether we are in lower or high risk range when it comes to diseases and illness related to obesity.
BMI (body mass index) is a measure based on your height and weight, which we see used as the figure to classify us healthy, over weight, or obese. This is a contentious issue as it really does not give a good indication due to the variance in weight between people, pertaining to their muscle mass. Our body composition (usually measured as a body fat %) gives us an idea of how much muscle and connective tissue, bone, fluid and body fat we are made up of.
The BMI has been adopted by many organisations as part of physical requirements of competency, but this is slowly changing. People who are not as tall and may be more muscular, will be way outside the healthy ranges. An example is with my statistics, I am considered in the obese range, at 1.77mtrs tall and 93kg. even though I can run marathons and half marathons, and compete in 24 hour events, I would be considered high risk. Unfortunately, the BMI is a simple measurement to take which makes it easier for organisations to implement.
Body composition is a much more accurate way of looking at whether we are at high risk. Unfortunately, the accuracy of measures used (like callipers and scales) leaves a lot to be desired. To have a comprehensive picture, is an expensive process, usually conducted by elite sporting organisations and research institutions.
Realistically, there are hundreds of types of tests that can be used to measure our health risks, but by eating well, indulging infrequently and regularly exercising, we can maintain a quality of life.
Exercise of the week
This week we are covering the pull-ups or inverted body weight rows. This is a great upper body exercise for postural muscles, bicep strength (particularly for lifting) and lower back muscles. Tips for this exercise are:
- Try either an overhanded or under grasp grip. You are usually stronger in the under grasp position.
- Breathe out as you pull up towards the bar.
- To increase the difficulty, take the legs out straighter, and to decrease, bend the knees and use some leg assistance.
- Try not to jerk or drop at the bottom of the movement, as you can cause injury to the shoulders and elbows.
Your life tip
Taking ownership, or acknowledging the circumstances we have created, is the first part to change. Then the journey becomes steered by our own hands.
This week’s wise words
Live in a way that if anyone were to speak ill of you, they would not be believed.
Have a great week and keep healthy in 2016. David.