Jillies Blog

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Gym Clothes-Choosing the Best for You

Check your gym clothes to see if they are right for you. If you start your workout and your shorts are riding up, your boobs aren’t well supported or if your shirt gets really heavy from sweat then you probably have chosen your gear incorrectly.

Different workouts call for different clothes so think carefully before you put your outfit together. If your clothes are making you uncomfortable or self conscious then you are more likely to quit your program.

Wear gym clothes that are comfortable, but if you are running or biking, avoid wide-leg or loose pants that could get tangled up in the pedals or your feet. For activities such as yoga or Pilates, stretchy, fitted fabrics that wick away sweat are a good choice.

Tips for Choosing your Gear

Activity Appropriate

Some forms of exercise will be more enjoyable if you use activity appropriate clothing.

For example, cycling shorts are padded and can make long bike rides and an indoor cycling class much more comfortable. These items aren’t necessarily the best choice of clothing for running or group exercise classes where you need unpadded bike shorts or gym shorts. Running shorts are equally unsuitable for cycling as they have no padding and are prone to bunching and chafing.

Wearing appropriate undergarments is important to ensure you aren’t distracted with wide leg shorts (guys) and sports bras that do not fit and support sufficiently (ladies).

Stick with clothing that is designed specifically for the activity you want to do and you will be much more comfortable.

adidas Men’s Designed 2 Move 3-Stripes Shorts
Yoga Outfit for Women Seamless 2 Piece Energry Workout Gym High Waist Shorts with Sport Bra Set

Supportive Sports Bra

It’s recommended women wear a supportive bra while exercising, not only for comfort and support, but because it reduces any chance of injury.

When you are shopping for a sports bra, remember these rules — it should fit slightly tighter than a regular bra, but not so tight that you can’t breathe comfortably. Make sure there is no chafing around the armholes, shoulder straps or seams; if it has hooks or snaps, make sure those don’t chafe, either. The straps shouldn’t dig into your shoulders and the cup fabric should be smooth.

To ensure you buy the right size, raise your hands over your head. If the elastic band rides up your rib cage, you need a smaller band or the straps need to be adjusted.

Avoid Cotton Clothes use Wicking Materials

Wicking is the ability of a material to divert sweat away from your skin and through the material for easy evaporation. This helps to keep your skin dry and comfortable.

Choose clothes – shorts, underwear, inners and T-shirts – made of dry-fit or moisture wicking material that will keep you dry instead.

Cotton and other natural fibers are not naturally good wickers. Cotton clothing absorbs moisture, be it sweat or rain, like a sponge. Once wet, cotton becomes heavy and cold, loses its shape and clings to your body. This means the cold, wet fabric is next to your body, cooling it down and chafing the skin. When the muscles cool down, they can also start to cramp.

Most gym gear is now either a cotton blend, synthetic, environmentally friendly and antimicrobial. These fabrics are really nice on you skin and reduce or eliminate chafing and sweat rashes.

These fabrics are a good choice if you run, cycle, hike, or do any type of workout where you are going to sweat excessively.

Cost of Gym Gear

Gym gear can be really expensive. This is usually the big brands like nike, adidas, lulu lemon, lorna jane and under armour (to name a few). If you compare the labels on the items you will usually find that it is the quality of the material used. Some of the fabric is beautiful to wear it keeps you warm or cool moves with your body and wicks the moisture from your skin.

If you are on a budget you might find that the department stores have reasonable quality gym gear and seem to be improving all the time. I have items from the department stores and they wear well and if your workout is short you can get away with wearing these items without being over heated or cold.

It is a good idea though to purchase a good quality sports bra because this is where you need your support and if you care for the fabric it will last.

Read the care labels and wash after your workout then the sweat won’t breakdown the fabric and they will last longer.

Also mix and match your pieces to increase the number of outfits you have.

Footwear

To stay comfortable while running outdoors or on the treadmill, it’s important to buy shoes are the correct fit for your foot. There are several sports stores that will conduct an assessment on your foot and also assess your gait and recommend shoes that will give you the most support and comfort.

There are different shoes for running and also gym, if you are running long distance you may need separate running shoes because these are lighter and have more technology in the sole. Gym shoes have more support around your foot and can be a slightly heavier shoe.

Choose running shoes that are a snug fit but not tight; remember your feet can swell and lengthen over a run, so make sure there’s a thumb’s width of space between your longest toe (which isn’t always the big toe) and the end of a shoe.

Compression Wear

Sports compression is designed to provide external compression to the body, often increasing in pressure towards the extremity of the limb – this is known as graduated compression. Compression technology can be applied to a range of garments such as socks, shorts, tights, arm sleeves, tops and more. The level of compression power in a garment is dependent on factors such as fabric structure, material and size, as well as the individual’s shape and size.

Some workout clothing is specially designed to give you support during your workouts, for example long sox are good for extra support for running.

There is no evidence to suggest one age group would benefit from compression more than another. Given that research shows compression can improve joint awareness and reduce muscle oscillation, it’s possible that older people can benefit from wearing compression in their daily lives but there’s no current research to explicitly suggest this is the case.

Wearing the correct clothing for your workout is important, however don’t allow it to be a barrier for exercise. There was a time when all that was available were cotton t shirts and shorts, plus running shoes without all the technology there is today. The golden rule is whatever works for you. You may start with buying the sports shoes and then gradually increase your sports clothing as your interest in exercise and your budget will accommodate.

Compression Socks (3 Pairs) 15-20 mmhg is BEST Athletic & Medical for Men & Women
CRZ YOGA Women’s Naked Feeling High Waist Tummy Control Stretchy Sport Running
Men’s Workout Shirts Athletic Wear Moisture Wicking, Quick Dry Men’s Active Shirts Gym TShirts

Physical Activity – Overcome Barriers

Physical Activity has become a popular and effective way to manage physical and mental illness. Doctors are now prescribing exercise as a way to manage and prevent illness. It is easy to take a pill, but making lifestyle changes by increasing physical activity has a longer lasting effect and you will experience wholistic changes in your life.

If you have read my post Barriers to physical activity you may have identified some barriers that relate to you, maybe you have made a list.

Overcoming these barriers takes commitment and adjustment, however you will feel the benefits in all areas of your life.

How to Overcome Barriers to Physical Activity

I Don’t Have Time

  • Set short, medium and long term goals. Ensure you commit to achieving these goals
  • Get motivated by others or start the local Park Run
  • Ask friends or family to do a physical activity with you
  • Walk to places you would have normally travelled to in a vehicle. At the very least, park a bit further away from your destination, or get off the bus a few stops early, and walk the rest of the way
  • Plan your activities to suit your time table, even if its short sessions

I Lack Motivation

  • Set goals and reward yourself when you achieve them
  • Think about all the reasons why you want to be active
  • Identify activities you enjoy
  • Be physically active with your family and friends
  • Take a group class
  • Monitor your progress, use charts to enable you to see your progress

I Experience Physical Barriers

  • If pain is a barrier, remember that physical activity may actually be effective in reducing pain. Listen to your body. If the pain occurs after you start your program, see your Doctor you may have suffered an injury. If you are experiencing chronic pain you may need assessment and management by a Health Professional. I personally don’t believe in “No Pain No Gain”. Pain is the bodies way of telling us that there is something wrong and we need to have it assessed and monitored.
  • Starting physical activity can be difficult when you feel fatigued, start with the end in mind. Often you’ll feel more energised after a workout. Acknowledge your sense of accomplishment.
  • I suffer from Urinary Incontinence This is more common than is realised. There are steps you can take to manage this and not allow it to affect your exercise goals

Lack Confidence and Self Conscious

  • You may be self-conscious about your body or participating publicly in a physical activity, but physical activity doesn’t mean you need to force yourself out of your comfort zone
  • Start slow with an activity you know well, and you’ll soon discover your self-confidence. This will allow you to be more willing to try new things—and step up your intensity level
  • When you attend the gym or are out walking be proud of yourself that you are out there doing if, you are way ahead of anyone else

I Don’t Have Access to a Gym

  • Make physical activity part of your daily activities for example: walk up the stairs instead of the lift, walk to work, use your housework as an exercise session, take the children for a walk, walk your pet, take up walking with a buddy
  • Use home exercise apps that suit your needs, there are several to choose from
  • Be creative and utilise your resources, exercise doesn’t have to be expensive or complicated

Remember that everyone is different, there is no one size fits all exercise program or exercise tolerance. The key is setting your goals, set them effectively and you will find the overcoming the barriers to your physical activity program are achievable.

Urinary Incontinence

What is Urinary Incontinence

“Generally, when we hear the word incontinence, we think primarily of urinary incontinence (loss of bladder control),” said Char Challenger-Smith, a physical therapist, certified athletic trainer and sports specialist with Rehab and Sport Medicine at Northern Nevada Medical Center. “It is important to know incontinence can be both urinary and/or fecal. We most commonly think of women, especially post-partum, suffering from urinary incontinence. Though women are more predisposed to urinary incontinence, men are also very commonly affected.”

Urinary incontinence is common amongst athletes, walkers, runners and powerlifters. It can be a common cause of people not exercising, especially if the exercises include walking, running, jumping or squats, anything that pressures the pelvic floor.

For some people this happens when they cough, laugh or sneeze, others may not know they suffer from incontinence until they commence an exercise program and physically stress their pelvic floor muscles. This can be really embarrasing for the athlete.

Urinary incontinence is something that is not generally discussed because of the potential stigma.

When you look at the high incidence of urinary incontinence it is reasonable to assume that one in three women suffer from urinary incontinence and also a high percentage of men.

What Can I Do About It – For Women

The kind of treatment you have will depend on:

  • the type of urinary incontinence you have
  • how severe it is
  • your age, health and medical history.

Your doctor may refer you to a women’s health physiotherapist or a doctor who specialises in women’s pelvic floor problems (called a urogynaecologist). They may recommend one or more of these treatment options: 

  • Lifestyle changes such as losing weight, quitting smoking, eating more fibre, drinking more water or lifting less. 
  • Medication to help relax the bladder muscles, which play an important role in urge incontinence. 
  • Physiotherapy to strengthen the pelvic floor, which supports your bladder. A physiotherapist can design a special pelvic exercise program for you. 
  • Surgery to support or ‘hold up’ your bladder or urethra (the tube that links your bladder to the outside of your body). Surgery is usually only considered if medication or physiotherapy have not been successful. 
  • The success of treatment can vary. While treatment may not ‘cure’ your incontinence, it can still help you live more comfortably with it.
  • Choose a well fitting garment or or incontinence pad to protect you while you are going about your daily activities or exercising.

Why Kegel exercises matter

Many factors can weaken your pelvic floor muscles, including pregnancy, childbirth, surgery, aging, excessive straining from constipation or chronic coughing, and being overweight.

You might benefit from doing Kegel exercises if you:

  • Leak a few drops of urine while sneezing, laughing or coughing (stress incontinence)
  • Have a strong, sudden urge to urinate just before losing a large amount of urine (urinary urge incontinence)
  • Leak stool (fecal incontinence)

Kegel exercises can also be done during pregnancy or after childbirth to try to improve your symptoms.

Work out a plan to do your Kegal Exercises at least three times a day. These exercises can be done while you are sitting at the computer or while you are standing in the kitchen preparing a meal. There is no preparation just to remember to do them.

How to do Kegel exercises

To get started:

  • Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. Once you’ve identified your pelvic floor muscles you can do the exercises in any position, although you might find it easiest to do them lying down at first.
  • Perfect your technique. To do Kegels, imagine you are sitting on a marble and tighten your pelvic muscles as if you’re lifting the marble. Try it for three seconds at a time, then relax for a count of three.
  • Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions a day.

Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

What Can I Do About It – For Men

Benefits of Kegel exercises for men

Male pelvic floor muscles

Many factors can weaken your pelvic floor muscles, including the surgical removal of the prostate (radical prostatectomy) and conditions such as diabetes and an overactive bladder.

You might benefit from doing Kegel exercises if you:

  • Have urinary or fecal incontinence
  • Dribble after urination — usually after you’ve left the toilet

How to do Kegel exercises for men

To get started:

  • Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas. These maneuvers use your pelvic floor muscles. Once you’ve identified your pelvic floor muscles, you can do the exercises in any position, although you might find it easiest to do them lying down at first.
  • Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds. Try it a few times in a row. When your muscles get stronger, try doing Kegel exercises while sitting, standing or walking.
  • Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.

What are Pelvic Exercises

I have included a YouTube video by Pelvic Exercises’ presenter Michelle Kenway, Michelle is a health professional (Physiotherapist), internationally renowned author and exercise instructor for women. 

Pelvic floor exercises or Kegels involve contracting and relaxing the pelvic floor muscles in a controlled manner. This is an excellent short video that describes the muscles you are targeting, how to do the exercises and the desired frequency of the Legal exercises.

This training can improve the function of your pelvic floor muscles and help you recover and maintain your pelvic health and fitness. Scientific research tells us that pelvic floor exercises provide evidence-based treatment for a range of pelvic floor problems including muscle weakness and bladder leakage (stress incontinence).

Protective Underwear

There are several brands of discreet incontinence pads and underwear on the market now. Choose a brand that suits your confirmation and you will be able to regain your confidence knowing that you are protected from incontinence leakage when you are walking, running and at the gym. This also includes those who need protection because of more sever leakage.

TENA Men Guard Level 3 Absorbent Protector, Heavy Incontinence (Pack of 8), 8 count, Pack of 8
TENA Extra Pads, Standard Length, Light to Medium Incontinence (Pack of 24), 24 count, Pack of 24

Causes of Stress Incontinence

Urinary incontinence can be caused from medical and physical conditions, it is important to have a medical assessment to exclude any medical condition and also to identity what will be the most effective management of the condition.

It may be that a referral to a physiotherapist or an incontinence professional will assist you and give you the best initial management and treatment. Most importantly give you the support and confidence to achieve your goals, whether it be an exercise program or managing an issue that is impinging on your quality of life.

Pregnancy

Hormonal changes and the increases weight of the baby during pregnancy can lead to weakening of the pelvic floor muscles

Childbirth

Vaginal delivery, particularly if you have a difficult birth experience, can weaken muscles needed for bladder control and damage nerves and supportive tissue. This can also lead to prolapsed (dropped) pelvic floor.

Changes with Age

Aging of the bladder muscle can decrease the bladders capacity to store urine. The involuntary contractions of the bladder become more frequent as we age.

Menopause

After menopause women produce less oestrogen, a hormone that helps keep the lining of the bladder and urethra healthy. Deterioration of these tissues can agrivate incontinence.

Enlarged Prostate

For men stress incontinence can often stems from prostate gland issues. Again as men age the prostrate can become enlarged for various reasons and applies pressure to the bladder.

Obstruction A tumour along your urinary tract can block the normal flow of urine leading to overflow incontinence. Urinary stones, the hard stone like masses that form in the bladder can also cause urinary leakage.

Neurological Disorders

Multiple sclerosis, Parkinsons disease, stroke, spinal injury can interfere with nerve signals involved in bladder control and cause urinary incontinence.

Types of Urinary Incontinence

Stress Incontinence

Urine leaks when you exert pressure on your bladder by coughing, sneezing, laughing, exercising or lifting something heavy.

Urge Incontinence

You have a sudden urge to urinate followed by an involuntary loss of urine. You may need to urinate often, including throughout the night. Urge incontinence may be caused by a minor condition, such as infection a more severe condition such as a neurological disorder or diabetes.

Overflow incontinence

You experience frequent or constant dribbling of urine because the bladder does not empty completely, or has no muscle tone to fill and empty.

Functional Incontinence

This is due to a physical condition for example not being able to get to the toilet because of a physical ailment.

Mixed Incontinence

This is experiencing more than one type of urinary incontinence and most often refers to a combination of stress incontinence and urge incontinence.

When to Contact Your Doctor

You may feel uncomfortable discussing incontinence with your doctor. But if incontinence is frequent or is affecting your quality of life, it’s important to seek medical advice because urinary incontinence may:

  • Cause you to restrict your activities and limit your social interactions
  • Negatively impact your quality of life
  • Increase the risk of falls in older adults as they rush to the toilet
  • Indicate a more serious underlying condition

A doctor may be able to help treat your urinary incontinence by resolving the health issue that’s causing it. Or, they may be able to help you manage the condition through behavioral therapy, bladder training, medication, or other treatments.

Don’t Quit Exercising

Though it occurs more often as people get older, urinary incontinence isn’t an inevitable consequence of aging. If urinary incontinence affects your daily activities, don’t hesitate to see your doctor. For most people, simple lifestyle and dietary changes or medical care can treat symptoms of urinary incontinence.

Check out the discrete incontinence gear that is available and choose one that is right for you. Discuss your problems with a health professional and this will give you the confidence and support you need to manage this common problem.

This can be a temporary issue, such as one caused by an infection, or a more persistent one that may be caused by another health condition, such as an enlarged prostate or pelvic floor weakness.

Even if the cause is not serious, urinary incontinence can affect your quality of life. It is important to talk with a doctor to discover the cause and find a treatment option that works for you.

What is the meaning of SAD

The winter months and the colder temperatures can sometimes trigger a slump in our mood. This is known as Situational Affective Disorder (SAD).
If you find are experiencing this try these techniques to boost your mood.

Typically, those with SAD will experience some of the following symptoms:

Symptoms and Causes of SAD

  • Low mood
  • Weight gain due to overeating
  • Weight Loss
  • Sleeping more often than usual
  • Lack of enjoyment in activities normally found pleasurable
  • Irritability

Those with SAD may experience weight loss due to lack of appetite, issues sleeping or insomnia, and feelings of anxiety. There are several proposed theories to explain SAD, most of which come from a biological perspective. These include a lack of vitamin D and serotonin and overproduction of melatonin.

Natural Remedies

There is a range of options widely used to treat SAD some of which include drug treatments such as antidepressants, as well as cognitive behavioural therapy. Alongside these treatment methods, patients may benefit from a range of natural remedies that can be used to manage and prevent symptoms.

Light Therapy

Studies have shown that bringing light into the home has benefits for you mood and helps to regulate the bodies circadian rhythm. A salt lamp, light box or even a collection of carefully monitored candles can help- even for as little time as 30 minutes a day.

Himalayan Salt Lamp Rock Crystal Natural Light 

More advanced light therapy is a common natural remedy used to treat seasonal affective disorder and is characterised by the use of a light box to replace the lack of sunlight in the winter months. The light emitted from the box is approximately 20 times brighter than typical indoor lights.  Its use is recommended for approximately 30 minutes to two hours per day, early in the morning.

In order to prevent potential symptoms from developing, users are suggested to start light therapy before winter months begin. Furthermore, results are normally seen in a few weeks. Activities such as reading and eating are permitted while using the box, as long as light enters the pupils.

Light therapy may not be appropriate for everyone though. For example, its use is not recommended for on photosensitising medication such as antipsychotics and phenothiazines. Potential side effects for others may include headaches, eye strain, and blurred vision.

Exercise

Exercise is known to have a myriad of health benefits. It is linked to the prevention of cardiovascular and metabolic diseases, and muscle bone and joint diseases. The effectiveness of exercise interventions has been observed in those with non-seasonal major depression. As a consequence, these are being investigated for their usefulness in SAD.

Research investigating the impact of light therapy and aerobic exercise on symptoms of SAD found that 20 minutes of pedaling on a stationary bike was as effective as light therapy in producing a significant reduction in symptoms. Furthermore, it is suggested that regular exercise can increase serotonin levels in the brain. This finding could be beneficial to those with SAD, who typically have lower serotonin levels during depressive episodes.

The timing of exercise is important. For those with SAD, exercising at night is not recommended because it could cause a phase-delay in the onset of melatonin release during the following night. Melatonin is a hormone produced by the pineal gland, which is involved in the regulation of wakefulness. If the cycle of melatonin production is disturbed by night-time exercise, individuals may struggle to sleep the following night.

Vitamin D

Vitamin D is synthesised by the skin following exposure to sunlight and is believed to play a role in serotonin activity. Those with SAD have been found to produce less vitamin D, and its deficiency has been associated with clinically significant depressive symptoms.

Vitamin D

There are two natural remedies with the potential to address this. Firstly, those with SAD could spend more time outdoors. They should plan winter vacations to sunny climates before winter starts since after this period they lose the motivation to do so. Secondly, vitamin D supplements could be taken to increase levels. If taken before winter darkness begins, it may prevent the onset of symptoms.

Diet

Research has found that implementing diet changes may have a positive impact on reducing the onset and severity of symptoms in those with SAD. Specifically, patients should cut out nicotine, caffeine and alcohol consumption, while maintaining a balanced diet such as the The Clean Eating Diet.

The consumption of processed food should be avoided due to the lack of vital nutrients including folate in such foods. Folate is found in a variety of vegetables including broccoli and Brussel sprouts, as well as legumes. Low levels of folate have been found to be associated with an increase in the onset of depressive symptoms.

Self Help

Finding ways to reduce stress is also of benefit in preventing the symptoms of SAD or at least in reducing their severity. Some methods could include meditation on deeper truths, walking, and intentionally focusing on the beauty and detail in ordinary things.

As well as prescription drugs, therefore, there is a range of natural remedies that can be used in order to treat some of the symptoms associated with seasonal affective disorder.

It is always beneficial to monitor your own mood and if you are feeling sad or depressed or if you are unable to manage your symptoms contact you family Doctor or a Health Professional to ensure you have support.

The following contact numbers are for Queensland Australia. If you are in need of support or know someone who is in need of support contact the Health Service of your local area.
Emergency                         000
Lifeline                               13 11 14
Kids Helpline                      1300 789 978
DV Connect Women’s line   1800 811 811
DV Connect Mensline        1800 600 636
Suicide Call Back Service  1300 659 467

How to Turn Your Delicious Recipes into Healthy Recipes

We all know cooking at home is a healthier choice over choosing the drive-thru or dining out. However, it’s important to remember that recipes are created simply for their texture and flavor, but don’t always take health into consideration. To make it easier for you to cook more healthfully, here are a few tips that you can use on a variety of recipes.

Tofu Tacos Download Recipe
  • For many recipes it’s easy to simply reduce the amount of fat or oil used to make cooking easier. Non-stick cookware means you need little or no fat when cooking on the stovetop. Greasing baking dishes is often unnecessary as well, but you may have to experiment a little.
  • For fats and oils used for baking cakes and muffins, you can often substitute them with apple puree. For cookies, aim to replace about ½ the oil with puree. You can even aim for a more healthful impact by using highly nutritious sweet potato puree as a fat and oil substitute.
  • If a recipe calls for saturated fats like butter or even lard, replace it with vegetable or olive oil. Of course, this won’t always work in recipes that call for creaming of butter. In those cases, you might try margarine or simply reduce the amount of butter.
  • In baking, you can usually replace 1 egg with 2 egg yolks for the same desired result, but with less cholesterol.
  • Try replacing at least half the white flour in a recipe with whole wheat. Many recipes will work with a complete replacement, so experiment a little. Your health is at stake.
  • Many sweet recipes are sweeter than they need to be. Don’t be shy about reducing the sugars. Definitely do this where sweeteners are often added after cooking. For example, there is no reason pancake or waffle batter needs a lot of sugar when syrup, fruit and other sweet items are added afterwards.
  • To salt or not to salt? In savory foods, salt is usually not necessary. For baked goods, while many may say otherwise, it’s not always necessary either. One exception is baked goods using yeast. Salt slows down the rising process and produces better texture, so it is likely necessary, but you can try reducing the amount of salt used.
  • Try lower fat dairy products in your recipes. Instead of heavy cream, use half and half. Instead of whole or 2% milk, try skim. The same goes for sour cream, yogurt and cheeses. Just make sure to read the label for quality ingredients as lower quality products tend to add undesirable ingredients and chemicals to make their low fat varieties more palatable.

Healthy Food Swaps

Choosing healthier foods is easier than you may think. There are some simple everyday changes you can make to get you on your way to a healthier lifestyle without losing all the things you love. 

It’s all about eating fewer foods that are high in calories, fat, salt and sugars and swapping them for something healthier, including more fruit and vegetables and wholegrains.

Image from Supermart.ng (twitter)

Healthy eating and getting active can help you lose centimetres from around your waist and reduce your risk of chronic diseases such as some cancers, type 2 diabetes and heart disease.

You don’t have to stop it, just swap it. For example, swap a big meal for a small meal. You can make these swaps as you go about your everyday life at work, at home or even while out shopping. It’s easy and these basic changes can add up to make a big overall difference to your diet.

Try these small changes when you have your next meal or drink, or when you open the cupboard or fridge for a snack.

Once you’ve got started, try thinking of your own healthier swaps, too. Food labels can help you to choose healthier options.

Breakfast

  • Swap from whole milk to light or skim milk.
  • Swap a sugar-coated breakfast cereal for a wholegrain breakfast cereal such as porridge or shredded wholegrain wheat cereal, with no added sugar.
  • Swap a sprinkle of sugar on your breakfast cereal for a topping of fresh or dried fruit.
  • Swap full-fat Greek yoghurt for fat-free Greek-style yoghurt or natural low-fat yoghurt.

Lunch

  • Swap white breads, bagels and muffins for wholegrain varieties.
  • Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.
  • Swap a tuna melt for a tuna salad sandwich on wholemeal bread, without mayo.
  • Swap a cheddar cheese filling in your sandwich for reduced-fat cheese.

Dinner

  • Swap creamy or cheesy sauces for tomato- or vegetable-based sauces on your pasta, meat or fish dishes.
  • Swap mashed potato made with butter and whole milk for mash with low-fat spread and a lower-fat milk such as light or skim milk.
  • Choose leaner cuts of meat, for example, steak rather than sausages.
  • Swap the frying pan for the grill when cooking meat.

Drinks

  • Swap your usual coffee made with whole milk to a ‘skinny’ coffee made with skim milk.
  • Swap a few of your sugary drinks for a glass of water.
  • Swap hot chocolate made with whole milk and served with whipped cream for a hot chocolate made with skimmed milk and no cream.

Snacks

  • Swap an iced coffee for a small fruit frappe.
  • Swap yoghurt-coated raisins for plain raisins.
  • Swap salted nuts for unsalted nuts.
  • Swap chips for rice cakes with lower fat cream cheese.

Exercise: benefits of regular physical activity

We all know that exercise is good for us, but are we aware of just how good it is? The benefits range from boosting our mood to improving our sex life. Just a minimum of 30 minutes a day can allow you to enjoy these benefits.  

Physical activity or exercise can improve our health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve our quality of life.

Benefits of physical activity

If you are regularly physically active, you may:

  • reduce your risk of a heart attack 
  • manage your weight better 
  • have a lower blood cholesterol level 
  • lower the risk of type 2 diabetes and some cancers 
  • have lower blood pressure 
  • have stronger bones, muscles and joints and lower risk of developing osteoporosis 
  • lower your risk of falls 
  • recover better from periods of hospitalisation or bed rest 
  • feel better – with more energy, a better mood, feel more relaxed and sleep better. 

Physical activity can help control weight

Exercise can help prevent weight gain or help maintain weight loss. Physical activity burns calories. The more exercise you do the more calories you burn.

Regular exercise is best, even a minimum of 15-20 minutes a day if that is all you can manage. Get more active during the day, look at ways you can increase you physical active. Take the stairs instead of the elevator, park the car a couple of blocks away from your office. Do you need to drive to work? Start a walking group at work in the lunch hour.

Physical activity can improve your mood

A number of studies have found that exercise improves your mental health. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself when you exercise regularly. This boosts your self esteem and self confidence.

Increased fitness may help to lift your mood and improve your sleep patterns. It is a great way to destress after a stressful day.

Exercise is a great way to increase social activity, you can meet people at the gym or organise walking groups.

Physical activity will increase your energy

Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores and the stressors in your life.

Physical activity promotes better sleep

Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energised to go to sleep.

Regular physical activity can promote your sex life

The benefits of exercise can have a positive effect on your sex life. This is largely because of your improved energy levels, enhanced self esteem and confidence about your physical appearance.

Research indicates that men who exercise regularly have fewer erectile dysfunction problems than those who don’t. It is also indicated that exercise enhances arousal in women.

Exercise can be fun and social

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

Find a physical activity you enjoy, and just do it. Exercise is not restricted to the gym, take a dance class, join a walking group, cycling group or exercise with your family or friends.

Benefits of Physical activity post COVID-19

Physical activity has never been more valued as a health benefit since the start of the COVID-19 restrictions and subsequent finalisation of the restrictions.

The continual need for isolation and other measures taken to contain the virus caused major health and social issues for people. There are several long term effects from this including loneliness, weight gain, overeating increased dependancy on alcohol and drugs, which has led to increased physical health, mental health and social issues.

Physical activity is being promoted as a key factor in assisting people to “get their lives back on track”, and with awareness of the positive effects of physical activity and promotion of these benefits the overall benefits will be evident.

Safety first

Whatever physical activity you decide make sure it is safe.

  • don’t go walking by yourself at night or early in the morning wen it is dark
  • follow the road rules if you are cycling
  • always make sure someone knows if you are going out for a walk or run
  • wear safety gear so you are seen
  • make sure you are well hydrated if you are out in the sun
  • don’t engage in physical activity if you are unwell

Physical Activity and Exercise Guidelines for all Australians

This article is extracted from the Australian Government Department of Health. There are guidelines for different ages https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years and populations https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-people-with-disability-or-chronic-conditions.

About the guidelines

“Staying active regularly is essential for good physical and mental health and wellbeing. This is true no matter how young or old you are. But the amount of activity varies, depending on your age.

To help Australians understand how much activity they need, we have developed physical activity and sedentary behaviour guidelines for each age group and for pregnancy.

These guidelines outline:

  • how much physical activity you should do each day
  • ideas to fit more physical activity into your daily lives
  • the importance of reducing and breaking up the time you spend sitting or lying down when not sleeping
  • how much sedentary screen time is recommended
  • how much sleep children and young people should get
  • how children and young people can get good quality sleep.” (Australian Government Department of Health)

See your Doctor first

It is a good idea to see your doctor before starting your physical activity program if:

  • you are aged over 45 years 
  • physical activity causes pain in your chest 
  • you often faint or have spells of severe dizziness 
  • moderate physical activity makes you very breathless 
  • you are at a higher risk of heart disease 
  • you think you might have heart disease or you have heart problems 
  • you are pregnant
  • you have not exercised and are starting an exercise program
  • you wish to include weightloss into you exercise program
  • you are feeling depressed and/or anxious, this would be to monitor your mental health

Pre exercise screening

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. 

Print a copy of the adult pre-exercise screening tool (PDF) and discuss it with your doctor, allied health, exercise professional or life coach. 

Where to start

  • Your Family Doctor for an assessment, especially if you meet any of the criteria listed above
  • Exercise physiologist
  • Personal Trainer
  • Physiotherapist
  • Life Coach

AUSactive

Another initiative of the Government is AUSactive. AUS Active is a united body for Australia’s health and wellbeing.

Activating Every body. Every way. Every day. AUSactive is a not-for-profit industry association that exists to professionalise the exercise and active health industry through engaging in partnerships, advocacy, delivering education, quality and accreditation. AUSactive supports the industry to deliver an environment for more Australians to adopt a healthy, active lifestyle. 

I would like to hear about your progress or if you have any queries send me an email (jillie@jilliesblog.com)or comment below.

References

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