OCTOBER 2018 – PREVENTION IS BETTER THAN CURE

I am a preventer which some people struggle to understand.  The question I get asked is why am I doing this?  And my answer is for prevention purposes.

One of my aims is to educate people on the best ways to move.  By learning better movement patterns you can prevent unnecessary wear and tear.  Wear and tear will occur naturally though the aging process, you cannot eliminate the process BUT you can prevent an early onset.  Poor movement patterns can lead to early onset and for some people suffering can occur from there on.

I try and show a variety of ways to breathe to prevent tension from arising.  Breathing in different ways can help to de-stress the body amongst other benefits:-

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

https://www.verywellfit.com/learn-lateral-breathing-2704659

I jump to help maintain a reasonable level of bone density and to help prevent against osteoporosis and fractures from slips, trips or falls:-

https://nos.org.uk/about-osteoporosis/your-bone-strength/bone-building-exercise/

I add in cardio vascular training for the heart to prevent against disease.  The heart is a muscle and can be strengthened with exercise to improve its function:-

https://www.wikihow.com/Improve-Daily-Heart-Function

Here are just a few things I do and try to teach to help prevent against disease and injury.

Prevention is better than cure plus it is likely to be less painful in the long term.

You do need to take responsibility for your body.  Your body is the best cheater in the world and it will not put its self out to challenges unless you make the challenges for it.  You need to challenge your body or it will not function to its best ability and in this case you are more susceptible to disease and injury.  Your body is not just there for the taking and abusing.

SEPTEMBER 2018 – WILLPOWER CAN IT BE USED UP?

We all say things to ourselves about resisting temptation whether it be not eating that piece of chocolate or having that extra biscuit.

Does this relate to lack of willpower?  Some studies say that willpower acts like a muscle where energy can be used up:-

https://www.apa.org/helpcenter/willpower-limited-resource.pdf

Or is it linked to thoughts and brain activity:-

https://www.fastcompany.com/3065981/this-myth-about-willpower-is-holding-back-your-productivity

Which will it be?  For me, if you think then it will be that way.

Do you ever wonder why you think about starting that exercise programme but never get round to it?  You just keep saying the words in your head and thinking you will do it, or will do it next time.  Sometimes the thought can be enough for some people to bring about a positive sense and feel better.  However, we must be productive and continue to action what we have thought or it might not ever happen.

Brain activity is an amazing thing and is one of the hardest things to study:-

https://qbi.uq.edu.au/brain/brain-functions/how-measure-brain-activity-people

AUGUST 2018 –BODY WEIGHT TRAINING

Bodyweight exercises can be quick, simple and done anywhere.  It is better to train outside than inside if there is the opportunity.

https://draxe.com/bodyweight-exercises/

Bodyweight exercises can be anything from calisthenics, plyometrics, yoga and pilates.

One of the most popular isometric exercises is the plank, which I am sure you have all heard of.  Isometric means the position is held for a period of time without adding any movement.  Remember to breath!

https://www.lifehack.org/292578/7-things-that-will-happen-when-you-do-planking-exercise-every-day

There are many different ways to vary a plank including side plank and rear support plank.

Another example would be the wall sit.  I like the bit about cravings at the end.

https://www.fitandme.com/benefits-of-wall-sits/

Both of these exercises you can do daily so why not start today?

JULY 2018 – EXERCISE FOR IMPROVED COGNITIVE FUNCTION

Exercise is the most scientifically proven cognitive enhancer.  Exercising has an abundance of benefits but it does take effort and no pill will ever be able to substitute actual effort.

Regular exercise can improve your brain power which can last a lifetime.

There are even links between physical activity and protecting against dementia.

https://www.psychologytoday.com/gb/blog/the-athletes-way/201404/physical-activity-improves-cognitive-function

https://www.scientificamerican.com/article/how-does-exercise-benefit-cognition/

http://thebrainflux.com/brain-benefits-of-exercise/

What type of exercise improves cognitive function, well basically any form!

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

 

JUNE 2018 – POOR POSTURE, POOR BREATHING

Have you ever taken a moment to consider your breathing technique?  It’s worth paying attention to.

The likelihood is that if you are suffering from poor posture then your breathing is suffering as well and if you are not breathing as efficiently as you could then performance can be affected too amongst other things.  Take a little look at the list in the first link below.

http://www.stopchasingpain.com/10-things-breathing-patterns-tell-me-about-your-body/

By practicing good posture and efficient breathing you can help to improve the way you feel.  More energised.

https://www.healthline.com/health/breathe-deeper-improve-health-and-posture

https://breathing.com/blogs/posture-and-ergonomics/posture-breathing-body-language-and-personal-power

Pilates is a practice which can help to improve posture and breathing.

https://www.verywellfit.com/pilates-posture-check-2704573