Nowadays so many of us live such busy lives that we feel that we just donâ€™t have the time for regular exercise. No matter what sort of lifestyle you have, healthy living requires that in addition to eating a healthy diet, you should get some form of regular exercise. If you start to think creatively you will find that there are all kinds of easy ways to get some exercise without significantly altering your routine. Below are some ideas to help you exercise the easy way every day. [Read more…]
When you first start training, progress comes quickly and easily. It’s fun to feel yourself getting faster, fitter, and stronger with each training session, but after a while progress will start to slow down. When that happens, finding the motivation to carry on can be difficult. The good news is that for most people, the plateau is temporary, and you can see new improvements if you change things up a little. Here are a few tips to help you get past the plateau.
Take a Break
If you’ve been training non-stop for a long time, and have stopped seeing improvements in your speed or endurance, maybe some time off is the answer. Time off is an especially good idea if you’ve suffered an injury, or if you’re going backwards instead of making improvements. Take a week off – spend that time relaxing and stay off the track and out of the gym. When you come back, you should see improvements again.
Change up Your Program
If all you’re doing is running, consider introducing some cross training into your program. Try cycling, lifting weights, swimming, or doing a martial art. Don’t take on too many training sessions per week; over-training can increase your risk of injury. The idea is to give your body something new to enjoy, not run it into the ground.
Give Yourself Something to Train For
Sometimes, it’s not your body that’s the problem, but your mind. If you’re bored, give yourself something to train for. Enter yourself into a short race scheduled for next month, or find a training buddy to compete with. Find something that will put the fire and the passion back into your training sessions.
When was the last time you had your running style looked at? Ask a coach to correct your form. If you don’t have a coach, video yourself and take a good look at the video. Even if you think that your running style is pretty good, you might be surprised at what a video will uncover. You may find that you can shave a lot of time off your laps with just a few simple changes, and you’ll feel better for it too.
Eat More, Eat Better
Endurance athletes and strength athletes put a lot of emphasis on their diets, and with good reason. Even if you’re training for a short race, paying attention to nutrition is a good idea. Your body needs energy to perform well, and it needs the right kinds of macronutrients to ensure that you recover between training sessions. If you’re always tired and find yourself underperforming in your training sessions then a small increase in the number of calories you consume per day may benefit you.
Log Everything Long Term
Everyone has bad days, and we seem to remember our bad performances more readily than our good ones. Keep a training log, and chart your progress long term. This will help you to see the big picture. It may be that you are making progress, but that it’s slow and steady, and hard to spot when you’re only looking at today’s training session compared with last weeks.
You can also try a PowerLung to strengthen your lungs for better running practices.
We are what we eat!
Any condition which limits movement and causes pain in the joints is called Osteoarthritis. It is common knowledge that cartilage (the smooth surface at the head of the bone) and bone health impact on joint health. Inflammation of bone/joint, bone spurs and long-term wear and tear all have a role to play, but importantly, Osteoarthritis is not an inevitable part of ageing but our daily routine, lifestyle and dietary choices do play a crucial role in the development of this disease. Together with a healthy active lifestyle our joints need nutritional support to stay mobile and pain-free. For example, collagen is the most abundant protein in the body and provides structure to skin, organs, joints and bones. While anti-oxidants are used to minimize breakdown at the bone surface, and minerals and vitamins such as vitamin D can help to re-build bone. Studies have shown that the perennial Omega 3 fatty acids act as anti-inflammatory agents and are a reliable alternative to non-steroidal anti-inflammatory drugs (NSAID).
Healthy foods for joint pain relief
Vitamin E: Protects cells from free radical damage, which may help promote joint comfort and has been shown to promote a healthy circulatory system.
Wheat Sprouts: A natural source of antioxidant enzymes with detoxifying properties.
Selenium: Has antioxidant properties to protect cellular health.
Vitamin B12: Powerful blood-building factor and key nutrient for new growth.
Antioxidants: Fruits and vegetables are full of anti-oxidants. Anti-oxidants are small compounds that act like warriors in the body. They seek out and neutralize damaging molecules that can cause inflammation. And, a recent study noted that a lower intake of fruits and vegetables is associated with an increased risk of developing inflammatory arthritis.
Marine (sea food) products: In addition, marine products such as Green Lipped Mussel powder, Fish Oils, Shark Cartilage and Marine Collagen provide many of the nutrients necessary for healthy joints (in various forms). Fatty fish like Solomon and fish oil are specifically important in osteoarthritis. Fish oils can reduce general inflammation, reducing both pain and your long-term risk of arthritis and heart disease. Two to three portions a week give maximum health benefit.
Finally, while there is no real scientific evidence behind this, experiences show that avoidance of certain foods may of be of significant benefit in several people with arthritis. For example, milk and other dairy products, red meat, cereal products, citrus fruits, chocolate, spices, and alcohol have been implicated in the aggravation of symptoms and, therefore, should be consumed in the minimum quantities possible. Cutting out these foods entirely could be a great way to enjoy natural arthritis pain relief without the use of drugs and improve your quality of life.
All in all, like many other severe and chronic illnesses, diet / food has a direct and special connection with arthritis. You should, therefore, make your dietary choices wisely and timely.
After all, we are what we eat!