Your exercise tip – exercise and levels of pain or discomfort
When we exercise, there is an inherent risk of injury possibility, but often the body will give you warning signs before something goes wrong. Pain when exercising is one way. So how do you know when you should or should not exercise with pain?
We use a simple guide called the traffic light indicator. When there is no pain or limitation on movement, we class that as green, so you can exercise. When you have a level of discomfort that is easily bearable, is not limiting the range of movement you have, and is not increasing whilst you are moving, that is the orange light. This means you slow down and be prepared to stop if you feel it is necessary. Lastly, the red light represents pain is present, which is increasing or is not bearable, and is impeding joint movement. That is time to stop.
This simple guide should allow you to have an idea when to and when not to exercise, to reduce the risk of further damage.
Your health tip – rehydrating the body
Hydrating the body well can keep you functioning at your best throughout the day. Keeping water accessible can make it easier to remember, but have you ever felt like no matter how much you drink, you are still thirsty?
In the human body, there are two important parts that contain essential fluid. The first is fluid inside the cells of the body, and the second, is the fluid outside the cells. On the outside of each cell or the barrier between these two parts are chemically controlled gateways, whose job is to keep a balance between these areas of fluids. Essentially, these are open and closed with minerals such as sodium. Having a drink with a light serving of hydrolyte will ensure the you have these minerals available for the body to allow fluid transfer. Without these, you may be hydrating one part of the body and not another.
Things to remember are that you don’t need great quantities of these minerals, and if you have higher blood pressure, a high sodium diet or other heart conditions, you may not be able to take any.
Exercise of the week
This week we are covering an exercise that is great for cardiovascular fitness and for impact through the bones called in out jogging combination.
Tips to this exercise are:
- Start slowly, ensuring you are warm to begin with. Try one minute sets to start with.
- Keep the abdominals braced when doing the in out phase.
- Use good footwear to reduce unnecessary impact
- You can increase or decrease the intensity by changing the time you exercise for or increase the in out times.
Your life tip
Work out what things are really necessary in your life and try to reduce the rest. This may save you space, money and anxiety.
This week’s wise words
If we have no peace, we have forgotten that we belong to each other.
Mother Teresa
Have a great week and keep healthy in 2016. David.