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How exercise can improve your mental health

Posted on May 23rd, 2017 by Andries Lodder

You all know that exercise is good for you. You know that it improves how you look physically, in terms of weight loss and muscles gain, you know it is good for your body, especially your lungs and heart as it improves your cardio-respiratory fitness. However, did you know that it can have an enormous impact on how you feel and your mental health. This is one of exercises biggest benefits and it is so often overlooked.

Exercise can improve your mood and self-esteem levels, improve your sleep, reduce stress, reduce symptoms of  Attention Deficit Hyperactivity Disorder (ADAH) and Post-Traumatic Stress Disorder (PTSD), and most importantly it can help treat depression and anxiety.

Depression and anxiety are major concerns in today’s world and are one of the leading disabilities that adults suffer from. The main symptom experienced with depression is fatigue.  People often also have other associated conditions such as heart disease. Over time depression will affect how a person lives, it lowers their self-esteem and motivation and often affects their relationships with other people. Anxiety can be just as debilitating and can have severe implications in people’s lives.

It has been shown that exercise can lower anxiety and make people feel calmer. Exercise helps decrease anxiety and depression levels by releasing feel good chemicals, reducing immune system chemicals that can worsen the symptoms of depression and anxiety and finally increasing the body temperature which has a calming effect on the body. Exercise also helps take peoples mind off how they are feeling, it encourages social interactions, and makes them gain self-confidence and feel better about themselves.

Studies have shown that moderate to vigorous levels of exercise reduced symptoms of depression and anxiety more so than light levels. Longer sessions of exercise have also been shown to have a greater effect then a few short sessions in a day.

So how can you get started?

  • Identify what you enjoy doing
  • Include both aerobic exercises as well as resistance exercises for the best results
  • Set reasonable goals
  • Be comfortable
  • Reward yourself when you reach your goals
  • Prepare for any setbacks or obstacles that you may encounter
  • Don’t think of exercise as a chore
  • Seek professional help if necessary

Recommendations:

  • Aerobic exercise:
    • 3-5 days per week
    • Moderate intensity
    • 30-60 minutes
  • Resistance training:
    • 2-3 times per week
    • 2-3 sets of 10-15 repetitions

The main goal is to increase energy and self-esteem and so finding exercises that are pleasurable to the individual is very important. This will help increase adherence as well as the overall results.

By: Jennifer Steele

Science Says 1 Minute of This Kind of Exercise May Equal 45 Minutes of Jogging

Posted on May 15th, 2017 by Andries Lodder

It’s time to step up your workout.

By Melanie Curtin @melaniebcurtin

The short- and long-term benefits of exercise are absurdly well-documented. Exercise lowers your cholesterol, boosts your mood, decreases your stress, and increases your flexibility (plus about a zillion other good things).

In an increasingly packed daily schedule, though, carving out the time to fit in a workout can be a challenge.

Enter new research that shows you can get away with as little as one minute of effort.

Here’s the deal: Scientists out of McMaster University conducted research on interval training, which is short bursts of high-intensity exercise followed by periods of either rest or lower-intensity work. Put more bluntly: sprints.

To see just how little you can get away with when it comes to interval training for health purposes, the researchers brought in 25 less-than-in-shape young men (future studies will focus on women). They tested their levels of aerobic fitness and their ability to use insulin in the right way to control blood sugar, and biopsied their muscles to see how well they functioned on a cellular level.

Then they split them into a control group, a moderate-intensity-exercise group, and a sprint interval training (SIT) group.

The control group did nothing differently at all.

The moderate-intensity group did a typical I’m-at-the-gym routine of a two-minute warm-up, 45 minutes on the stationary bike, and a three-minute cool down, three times a week.

The SIT group did the shortest interval training ever recorded thus far by science. Participants warmed up for two minutes on a stationary bike, then sprinted full-out for 20 seconds, then rode for two minutes very slowly. They repeated this twice (for a total of three sets). The whole workout took 10 minutes, with only one minute being high-intensity.

All of the groups kept at it for 12 weeks, or about twice as long as most previous studies.

The results?

The control group, as expected, had no change in results.

The two other groups enjoyed results that were basically identical to each other’s. In both, scientists found a 20 percent increase in cardiovascular endurance, good improvements in insulin resistance, and significant increases in the cells responsible for energy production and oxygen in the muscles (thanks, biopsies).

That is remarkable. By the end, the moderate-intensity group had ridden for 27 hours, while the SIT group had ridden for 6 total hours, just 36 minutes of which was arduous.

This means one group spent about 10 total minutes on each workout, while the other spent 50 minutes. The SIT group got the same benefits in a fifth of the time.

As Martin Gibala, the professor of kinesiology who oversaw the study, said, “If you are an elite athlete, then obviously incorporating both endurance and interval training into an overall program maximizes performance. But if you are someone, like me, who just wants to boost health and fitness and you don’t have 45 minutes or an hour to work out, our data show that you can get big benefits from even a single minute of intense exercise.”

The fact is, a lot of us spend more time at the gym because we think it’s better for us. We jog while watching TV; we do the stationary bike while reading a magazine; we lift weights at a moderate level for 30-60 minutes.

But the hard scientific fact is that we could get the same results from one minute of flat-out exercise.

Convinced? Here are three sample interval workouts. None requires a gym:

 

  1. Wind sprints

If you live near a hill (it doesn’t have to be terribly steep; any incline works), walk or jog to it to warm up. Sprint up it for 20 seconds. Rest while you walk back down. Repeat at least three times (for a challenge, work up to six-plus sprints). At three sets, this will take you a total of only five to seven minutes.

  1. Stairs

This is great if you travel for work a lot and stay in hotels. Run as quickly as you can up a few flights of stairs for 20 seconds (bonus points for skipping stairs). Again, start with three sets, but aim for six-plus. It’ll take about seven minutes. (Note: avoid running back down the stairs; it’s not great for your knees. Take the elevator down if necessary.)

  1. Jump rope

Another good one for a simple, easy, portable workout: Do a short warmup, and then jump as fast as you possibly can for 20 seconds. Jump at an easy to moderate level for two minutes. Repeat three times.

Benefits of Strength Training for Women

Posted on April 27th, 2017 by Andries Lodder

 

Strength Training for Women

The very first thing to make clear when talking about strength training for women, is that strength training does not mean body building. Strength training and lifting weights have many significant health benefits for women. The more obvious being, it will help them to lose body fat and build strength. But did you know that by including strength training in their exercise program at least twice per week women are also reducing their risk of getting osteoporosis, reducing their risk of injury, burning more calories, improving their mood and reducing their stress levels. Women who strength train also reduce their risk of developing cardiovascular disease and diabetes.

There are many myths that surround strength training in women. The most common one being; women lift heavy weights they are going to bulk up and start looking like a body builder. This is not the case. Women generally have to much oestrogen in their systems to build large amounts of muscle bulk. Unless women increase their testosterone levels and caloric intake drastically then lifting weights will not make them bulky. Instead they will gain muscle strength, they will burn more calories and in the long run they will see their bodies becoming more toned. The most important thing to remember is that by lifting weights women generally improve their muscular tone, strength and endurance all the while their muscle size stays very much the same.

Before starting a strength training program always remember that technique is very important to prevent injury. If you are new to strength training you can follow these simple instructions for beginners.

  • Proper body alignment is an important component of strength training. When standing, feet should be shoulder width apart with knees slightly bent. Movement should be slow and controlled.
  • Proper breathing techniques are essential when training. Never hold your breath. Inhale at the beginning of the lift and exhale during the release of each weight.
  • You may sit or stand while participating in resistance training. Never use a resistance that is so heavy that it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures.
  • It is recommended that every set consist of 8 to 12 repetitions per set. As you get stronger and want to increase your work load start by increasing the number of repetitions, and then, by increasing the weight.
  • Limit each workout to one to two sets of these six different exercises. Make sure that all the major muscle groups are included in the training session.
  • Don’t over-train. Two strength-training sessions per week are the minimum number to produce positive physiological adaptations and results.

If you still have questions about strength training and how to incorporate it into your exercise routine contact a Biokineticist or exercise professional for more guidance.

By Jennifer Steele

Understanding Shoulder Instability

Posted on March 30th, 2017 by Andries Lodder

Understanding Shoulder Instability

In simple terms shoulder instability means that the shoulder joint is loose and that the shoulder can slide and move around in its socket. In severe cases this instability can lead to the shoulder moving completely out of the socket and dislocating. To completely understand shoulder instability, you need to know the basic anatomy behind the joint, what causes the instability and then how you can treat the problem. 

Anatomy of the shoulder joint

 The shoulder joint is made up of three bones; the humerus, the scapula and the clavicle. The main shoulder joint is where the head of the humerus meets the glenoid fossa of the scapula, this joint is known as the glenohumeral joint. 

The four rotator cuff muscles connect the humerus to the scapula, the tendons of these four muscles; Supraspinatus, Infraspinatus, Teres Minor and Subscapularis, form the rotator cuff. 

 

Surrounding the shoulder joint there is sac called the joint capsule, this sac holds fluids that lubricates the joint and allows for smooth movements to occur. The walls of this sac are lined by the ligaments of the joint.

The shoulder joint has the greatest range of motion of any of the joints within the body and so the joint capsule has a fair amount of slack in it, as it must allow for unrestricted movement throughout the joints range of motion. 

Stability at the shoulder joint is predominantly provided by the tendons of the rotator cuff muscles, the joint capsule and the ligaments.

Causes of shoulder instability

In majority and most extreme cases of shoulder instability, the instability follows an injury or dislocation to the shoulder joint. 

Shoulder instability can also occur without a previous injury usually in individuals who perform repeated shoulder movements that result in the stretching of the joint capsule and surrounding ligaments. This is especially common in swimmers, cricket players and basketball players. If this stretching of the capsule occurs and the muscles surrounding the joint do not have adequate strength, it allows the joint to slide around in the socket and this will eventually lead to pain and further instability. 

Instability can also be cause due to laxity in the ligaments. This laxity can be caused by a genetic problem or disease. In cases such as this all the ligaments in the body are loose and usually all the joints in the body are unstable. 

Symptoms of shoulder instability

Shoulder instability comes with a sensation of looseness in the shoulder joint and at times it may feel as if the shoulder has moved slightly out of place. Secondary to the instability; pain, inflammation and tendinitis may develop in the affected shoulder. The most evident symptom of instability is a dislocation and in the most extreme cases the dislocation can even occur when the individual is asleep. 

Treatment for shoulder instability

 In cases where no dislocation has occurred shoulder instability is best treated with physical therapy and exercise. A Biokineticist will prescribe exercises that focus on strengthening the muscles surrounding the joint and the capsule, mainly the four rotator cuff muscles. This will help provide more stability to the joint. If the individual is experiencing pain and inflammation, then a physiotherapist can help using massage, ultrasound therapy and electrical stimulation to help reduce these symptoms. 

Following a dislocation, the shoulder joint needs to be reduced and put back into place. This should only be done by a trained medical professional, as there are many nerves and blood vessels in the area that could be impinged or irritated if the shoulder is reduced incorrectly. Following a single dislocation surgery shouldn’t be necessary. However, after two or more surgery may be necessary as the ligaments and capsule may be excessively stretched. After the shoulder is reduce or surgery is performed, then the individual will require rehabilitation through physiotherapy and once there is minimal pain and swelling and adequate range of motion the individual will require exercises from a Biokineticist. 

By Jennifer Steele

The Hidden Benefits of Exercise

Posted on March 14th, 2017 by Andries Lodder

According to data collected from Exercise Right Week 2016’s survey – out of over 8800 participants, 63.5% exercised with the main motivation being ‘to lose weight’ and ‘to get fitter’. Only 31% considered lengthening, and improving their overall quality of life when exercising. The remainder of participants were training for athletic purposes.

We all know that exercise has physical effects on the body, such as weight loss and increasing overall fitness; but what about the positive effects it has on what’s on the inside; your mental health, and your bank balance?

We share with you some of the hidden benefits of exercise:

IT SAVES YOU MONEY

Not only did a recent report show how much money engaging in exercise can save you – many exercise related activities are a fun way to spend your day, without spending much money. For example, going for a hike, or a bike ride. This is far cheaper than an afternoon drinking with your buddies, and much better for your health.

IT IMPROVES CONFIDENCE

When we aren’t happy with the way we look, or the way we feel, it can affect our confidence. Even if immediate physical changes to your body aren’t noticeable, regular exercise has been proven to make you feel better. Physical strength promotes mental strength and as you get closer to reaching your goals, your self-confidence soars. You also start to realize that exercising isn’t just about the physical changes to how your body looks, and start to focus more on how exercise makes you feel. This change of mindset ensues confidence!

IT BOOSTS BRAIN POWER & MEMORY

Regular exercise, in particular aerobic exercise, has been proven to improve memory and thinking skills. Exercising increases blood flow which pumps more oxygen to the brain. You don’t even have to go too hard, 20 minutes has been proven to facilitate memory function and processing of information.

IT REDUCES STRESS AND ALLEVIATES ANXIETY

The endorphin’s -chemicals released from the brain – during and after a workout are proven anxiety-busters. According to studies, regular exercise works as well as mediation to reduce the symptoms of anxiety. The results can alleviate anxiety symptoms for several hours after you’ve finished exercising, and exercising regularly may reduce symptoms over time.

IT REDUCES RISKS/SYMPTOMS OF CHRONIC CONDITIONS

Exercise can help to reduce the risk of and alleviate symptoms of a range of chronic conditions. Lack of exercise is one of the main causes of chronic conditions. It is important to consult an Registered Biokineticist if you have a chronic condition and wish to begin an exercise program to help manage your symptoms safely.

IT IMPROVES RELATIONSHIPS

Exercise is social. Whether you prefer to workout alone at the gym, or with a group, you’ll likely see familiar faces often and attract positive, like-minded people who are supportive and encourage you to reach your goals. Whether it’s just having a brief chat before your class starts, or going for a post-workout coffee, you’ll often end up having a little ‘exercise family’.

Original article posted on the Exercise Right page

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