Providing caring, compassionate and expert care to get you back to better health.
Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Just building more activity into your day, one step at a time is a great way to begin. You can work up toward the recommended amount by increasing your time as you get stronger. Did you know that by standing for three additional hours each day over the course of a year, you can burn up to 30,000 extra calories and eight pounds of fat? That’s the equivalent of running about ten marathons! 20 minutes in any fixed position starts to inhibit your metabolism.1 The more you move the better. Getting started is easier than you think.
Changing a few daily habits can soon add up to a more active you!2
Warming up and cooling down are the cornerstone for any good exercise or sports performance – you’ll do better, faster, stronger and have less risk of injury – your body will thank you for it!3
Warming up before any workout or sport is critical for preventing injury and prepping your body. A good warm-up before a workout dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimise stress on your heart.
The cool-down is just as critical. During exercise, the heart is pumping blood at an accelerated rate. When exercise is stopped abruptly, this can cause the blood to pool in the lower extremities and slow its return back to the heart and, subsequently, the brain. All of this can lead to light-headedness, dizziness and fainting. Stretching the muscles when warm lengthens them and, over time, will allow you to have more range of motion, warding off injuries. After an intense bout of exercise there is also an accumulation of lactic acid within the system. It takes time for this by-product of exercise to be ‘buffered’ out, so 15 minutes of light exercise along with stretching is a great way to begin clearing the lactic acid from the body.