Exercise Stretches

Stretching refers to the flexion and extension of the skeletal?muscles that are used during exercise. Stretching is an important part of exercise preparation and?recovery.?A lot of pressure and strain is put on your muscles, tendons?and joints?during exercise. If these tender spots are?not stretched out,?your muscles will become knotted. After a while, these knots become worse and start affecting other muscles. In the short-term it may not pose too much of a problem, but eventually it may result in a muscle injury that will prevent you from doing more exercise.?

Studies have found that regular stretching improves?muscle flexibility. The flexibility of a muscle is?its maximum?range of motion around a joint. Increased flexibility has been?shown to be associated with higher and longer jumps,?and increased?core stability and power.?Having?flexible muscles and joints helps decrease muscle stiffness and soreness which,?in turn, prevents further injury.

Stetching to improve flexibility can be carried out at any time, not just before or after exercise. If you are going to stretch without exercising beforehand, make sure?that your muscles are slightly worked or warm to prevent a strain or tear.

Although most exercise physiologists suggest stretching before and after exercise, the main benefits of stretching?are obtained from post-exercise stretching. However, pre-exercise stretching is extremely important for sports such as dancing and gymnastics. Post-exercise stretching should?start within 10 minutes of finishing exercise, before the muscles have a chance to tighten up.

Below are some important points to remember while stretching:

Never stretch on?muscles that have not been?warmed up with at least 5?minutes of low intensity physcial activity.Stretch until you feel a "stretch" or tension. Muscles should never be strained to the point?of pain.Hold post-exercise?stretches?for at least 30 seconds per stretch.Stretch slowly.Breath out at as you ease into the stretch.

There are?many common stretches that work the major muscles involved in exercise. Depending on the specific sport or activity you will be undertaking, you may need to focus more on different muscle groups. Your physiotherapist, coach or sports trainer will be able to recommend a stretching program suited to you.

Some common stretches are shown below.

Tricep stretch

Stand up straight with your feet shoulder-width apart. Place your hand face down on your back with your elbow pointed toward the ceiling. With your other hand, lightly press down on your elbow until you feel a stretch underneath your upper arm (this is your tricep muscle). Repeat on the other side.

Calf stretch

Place both hands on a wall.?Place one foot about a metre away from the wall, and?use the other foot to steady yourself. Press against the wall with your hands.?As you push, you should feel a stretch at the back of your lower leg. If you need a more intense stretch, place your foot further back. Repeat on the other side.

Gastrocnemius stretch

Place both hands on a wall. Place your feet hip-distance apart, one slightly closer to the wall and bent, and the other straight out behind. Press against the wall with your hands.?A gentle stretch in the calf should be felt.?

Hamstring stretch

A theraband, towel or sheet is required. Lie flat on your?back, making sure your stomach is tucked in to stop the lower back from arching. With one leg bent, point the other leg straight up so that the ball of the foot faces the ceiling. Wrap the theraband around the base of?the upraised?foot and pull on both ends until a stretch in the hamstring is felt. If a more intense stretch is required, straighten the bent?leg. Repeat on the other side.

Quadricep stretch

Place?one hand on the wall (or on your hip if you can balance). With the other hand, pull the same-sided ankle up towards your bottom until?you feel a?stretch in the front of the bent leg. If a more intense stretch is required, tilt the pelvis slightly toward the ceiling, but do not rotate laterally. Repeat on the other side.

Groin stretch

Sit on the floor with the soles of your feet facing each other and knees flexed outward. Push both knees?down to?the floor until a slight stretch is felt in the groin. If a more intense stretch is required, bring the ankles closer to the groin and?push the knees closer to the floor.

Hoffman J. Physiological Aspects of Sport Training and Endurance. New Jersey: Human Kinetics; 2002.Brukner P, Khan K [eds]. Clinical Sports Medicine [3rd edition]. North Ryde: McGraw-Hill; 2006.Shrier I. Does stretching improve performance? A systematic and critical review of the literature. Clin J Sport Med. 2004; 14(5): 267-73.

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Exercise During the Festive Season

A regular exercise regime is essential for a healthy and happy lifestyle. Physical activity helps maintain a healthy weight range, improves body strength and fitness, and has positive psychological effects. People who exercise regularly generally live happier lives and are less stressed than those who do not. Often described as the cheaper non-pharmacotherapeutic treatment alternative, or "exercise therapy", the benefits of exercise are widespread throughout the body system.

Once festive season parties and celebrations begin it is all too easy to swap 30 minutes of exercise for an extra drink at the bar. While letting your hair down for a couple of days will not do your health or fitness any harm (within reason!) when this extends from the beginning of the Christmas parties in early December to well into the New Year it becomes a problem. Furthermore, the more time you spend out of your regular habit the harder it will be to restart your regular regime.

It is not difficult to list valid reasons that exercise and nutritional regimes are interrupted during the holiday period. Long distance travel and the associated jet lag,?interference with usual routines, entertaining visitors, additional responsibilities as well as the general holiday atmosphere all make it very difficult to stay motivated and keep exercise a priority.

There is a well documented tendency for people to overindulge during the festive season which commonly leading to substantial weight gain over the holiday period. Studies have shown that people generally gain as much as 500% more weight per week during holiday weeks compared with non-holiday weeks. This highlights the importance of being aware of how much and what you are eating and to make sure you continue to achieve 30 mins of exercise a day over this period.

The terms "Merry Christmas Coronary" and "Happy New Year Heart Attack" were coined after analysis found that there is a significant raise in cardiac events that has been observed during the festive season. Doctors have suggested that the accumulation of stress and overindulgence during the festive season is responsible for this incidence.

Diet and alcohol overindulgence, especially in predisposed people, is a risky mix and should be avoided. While exercise will not eliminate the risk for cardiac events, it is an avenue to minimise the risk factors; decreasing stress and reducing the net kilojoule count at the end of the day.

Christmas can be a very stressful time and for many people it can also be a very depressing time of the year, especially those with broken homes or those who have lost loved ones. Accumulating evidence suggests that exercise has "antidepressant" qualities; significantly decreasing stress and anxiety and combating the harmful consequences of stress on emotions, physical and mental health.

The relationship between exercise and depression is complex and as yet the mechanism underlying the therapeutic effects has not been established. Exercise has been shown to improve depressive symptoms and a lack of exercise has been shown to increase depression. Additionally, individuals that adopt a physically active lifestyle are less likely to develop depressive symptoms. A vicious cycle effect may exist between the two where an initial lack of physical activity can promote feelings of laziness, guilt and unattractiveness which can predispose a person to become more depressed which in turn affects motivation to begin an exercise program and so on and so forth. This could explain why it is so difficult to restart an exercise regime after taking a break over the festive period and highlights the importance of maintaining good habits over this time.?

Still not motivated to engage in physical activity during the holiday period? It is not unusual to come to the end of the year and believe you need a well deserved break from all the hard work you have been doing all year, and this is understandable. But who says that you need to wake up at 6am and do weights at the gym? During the festive season it is wise to change our exercise goals. Not only will this help you to keep motivated but will expose different muscles to a work out.

The festive season is a time for family and friends. Try changing your normal exercise routine to fun activities the whole family can enjoy. Encourage a game of street or beach cricket with the kids, a backyard game of ‘chasey' or a swim at the beach.? Social exercise does not feel like the regular "work out" and it gives everyone a chance to participate.

Christmas can be a very stressful time so taking some time out to participate in yoga, tai chi or pilates will be a beneficial exercise to combat stress while also keeping up with an active lifestyle.

Remember!?

It is natural to lose enthusiasm for exercise over the holiday period but try not to let this discourage you. Modifying your routine slightly will keep you active and you will be more likely to be motivated in the New Year.

?For more information on fitness and exercise, including stretches, types of exercise, exercise recovery and exercise with health conditions, as well as some useful videos, see Fitness.

Suija K, Pechter U, Kalda R, Tahepold H, Maaroos J, Maroos HI. Physical activity of depressed patients and their motivation to exercise: Nordic Walking in family practice. Int J Rehab Res. 2009; 32: 132-8.Greve P, Wanderley FS, Rebelatto JR. The effects of periodic interruptions of physical activities on the physical capacities of adult active women. Archives of Gerontology & Geriatrics. 2009; 49(2):268-71.Meltzer S, Fuller C. The Complete Book of Sports Nutrition: A Practical Guide to Eating for Sport New Holland Publishers (UK) Ltd. London; 2005.Baker RC, Kirschenbaum DS. Weight control during the holidays: highly consistent self-monitoring as a potentially useful coping mechanism. Health Psychology. 1998; 17(4):367-70.Kloner RA. The "Merry Christmas Coronary" and "Happy New Year Heart Attack" Phenomenon. Circulation 2004; 110: 3744-3745.Salmon P. Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical Psychology Review. 2001 ; 21(1): 33-61. Anonymous. Grief takes no holiday. For people who have lost loved ones, the holidays may elicit dread and apprehension. Here are some ideas that may help, now and year-round. Harvard Women's Health Watch. 2002; 10(4):1-3.Thorsen L, Nystad W, Stigum H, et al. The association between self-reported physical activity and prevalence of depression and anxiety disorder in long-term survivors of testicular cancer and men in a general population sample. Supportive Care in Cancer. 2005; 13(8): 637-46.Skapinakis P, Lewis G, Mavreas V. Temporal Relations Between Unexplained Fatigue and Depression: Longitudinal Data From an International Study in Primary Care. Psychosomatic Medicine. 2004; 66: 330-5.

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Exercise Before Pregnancy

Exercise during pregnancy is usually safe and beneficial for both the mother and foetus and this positive effect is even more pronounced in women who are physically active before they become pregnant.

The exercise habits women have before they become pregnant will largely dictate whether they will engage in exercise during their pregnancy. Those women who are physically active and well informed about the benefits of exercise in pregnancy are likely to engage in a healthy exercise program until late gestation.

Although physical activity is common among women prior to pregnancy, approximately 60% of women are?physically inactive during their pregnancy and many women perceive even low intensity exercise as unsafe for themselves and their foetus.

Mood disturbances during pregnancy are more common than mood disturbances after pregnancy (for example, postnatal depression), but both are significant concerns for pregnant women. One theory behind depressive symptoms in early pregnancy is that women seem to be especially concerned about their body image during this time.

Inactivity is associated with worse mood and the significant decline that is seen in exercise in pregnant women is related to worsening mood. Pre-pregnancy exercise is linked to improved body image and mood and is generally an essential intervention for women’s psychological health during pregnancy.

Anxiety and fatigue have also been shown to be decreased in pregnant women who are regular exercisers.

Excessive weight gain during pregnancy is an increasingly prevalent issue and is related to negative health consequences. Low pre-pregnancy physical activity levels are associated with a greater risk of excessive weight gain during pregnancy.

Postpartum weight retention is also lessened in women who are physically active before pregnancy and maintained physical activity throughout their pregnancy.

More information on weight gain in pregnancy.

Women who are physically active before they become pregnant have lower rates of gestational diabetes and preeclampsia than those who are not. It follows that the incidence of obesity and type 2 diabetes are decreased in both mother and child of women who engage in regular exercise.

Exercise can have both a negative and positive effect on conception.

For most women, exercise increases insulin sensitivity which improves ovarian function and increases the probability of conception. For elite athletes and women who engage in intense physical training the reproductive system may be negatively affected by the stress of physical activity. When women are aiming to conceive evidence suggests that women who engage in high intensity and frequency levels of physical activity have higher infertility levels. Elite athletes often experience exercise-related menstrual irregularities (ERMI) which are associated with problems conceiving. There are also theories which pose that the ERMI are related to diet rather than exercise with suggestions that a critical percentage of body fat is required before normal menstruation can occur. If elite athletes are not consuming appropriate energy intake to compensate for energy expenditure then this could account for menstrual irregularities.

If you are a vigorous exerciser and you are trying to conceive, you should discuss your exercise program with your doctor. You may need to reduce the intensity of your training during this time or increase your energy intake.

Conversely, sedentary women have a higher incidence of obesity which has a significant effect on infertility. Obesity reduces the chance of conception and response to fertility treatment as well as increases the risk of miscarriage, congenital abnormalities, pregnancy complications and long term negative health consequences for mother and child.

Before trying to conceive women should ensure that their body mass index is at least below 35kg/m2, preferably below 30kg/m2. Exercise before pregnancy and conception is essential for weight loss. Even a body weight loss of 5-10% can help to restore fertility.

This information will be collected for educational purposes, however it will remain anonymous.

More information on health risks of being overweight before pregnancy.

?For more information about pregnancy, including preconception advice, stages of pregnancy, investigations, complications, living with pregnancy and birth, see Pregnancy.For more information about pregnancy and exercise, including pre-pregnancy exercise, suitable types of exercise, risks and benefits of exercise and exercise myths, see Pregnancy and Exercise.For more information on fitness and exercise, including stretches, types of exercise, exercise recovery and exercise with health conditions, as well as some useful videos, see FitnessFor more information about pregnancy planning, including importance of nutrition before pregnancy, being under-weight, being overweight, tobacco exposure and alcohol consumption, see Pregnancy Planning (Preconception Advice).Duncombe D, Wertheim EH, Skouteris H, Paxton SJ, Kelly L. Factors related to exercise over the course of pregnancy including women's beliefs about the safety of exercise during pregnancy. Midwifery. 2009; 25(4): 430-8.Haakstad LA, Voldner N, Henriksen T, Bo K. Why do pregnant women stop exercising in the third trimester? Acta Obstetricia et Gynecologica Scandinavica. 2009; 88(11): 1267-75.Poudevigne MS, O'Connor PJ. A review of physical activity patterns in pregnant women and their relationship to psychological health. Sport Med. 2006; 36(1): 19-38.Donahue SM, Zimmerman FJ, Starr JR, Holt VL. Correlates of pre-pregnancy physical inactivity: results from the pregnancy risk assessment monitoring system. Mat Child Health J. 2010; 14(2): 235-44.Downs DS, DiNallo JM, Kirner TL. Determinants of pregnancy and postpartum depression: prospective influences of depressive symptoms, body image satisfaction, and exercise behavior. Annals of Behavioral Medicine. 2008; 36(1): 54-63. Lof M, Hilakivi-Clarke L, Sandin S, Weiderpass E. Effects of pre-pregnancy physical activity and maternal BMI on gestational weight gain and birth weight. Acta Obstetricia et Gynecologica Scandinavica. 2008; 87(5): 524-30.Weissgerber TL, Wolfe LA, Davies GA, Mottola MF. Exercise in the prevention and treatment of maternal-fetal disease: a review of the literature. Appl Physiol Nutrit Metabol. 2006; 31(6): 661-74.Gudmundsdottir SL, Flanders WD, Augestad LB. Physical activity and fertility in women: the North-Trondelag Health Study.? Human Reproduction. 2009; 24(12): 3196-204.Balen AH, Anderson RA, Policy & Practice Committee of the BFS. Impact of obesity on female reproductive health: British Fertility Society, Policy and Practice Guidelines. Human Fertility. 2007; 10(4): 195-206. Homan GF, Davies M, Norman R. The impact of lifestyle factors on reproductive performance in the general population and those undergoing infertility treatment: a review. Human Reprod Update. 2007; 13(3): 209–223.De Cree C. Sex steroid metabolism and menstrual irregularities in the exercising female. A review. Sports Medicine. 1998; 25(6):369-406.?Redman LM, Loucks AB. Menstrual disorders in athletes. Sports Medicine. 2005; 35(9): 747-55.

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Exercise Recovery

Exercise is an essential part of maintaining a happy and healthy lifestyle, but it is not without risk of injury. To minimise these risks and perform optimally the next time you exercise, you must allow your body to recover. Exercise recovery involves a number of post-exercise steps that are essential for any exercise regime, regardless of fitness level, the type of physical activity or the exercise intensity. Exercise recovery does not take long or require much effort, but it is often neglected. If you schedule recovery into your fitness routine, it will soon become second nature, and you will be helping yourself get the most from your exercise.

Allowing your body to adequately recover from exercise will aid in:

Tissue repairFunction restorationMuscle recoveryPsychological recovery (contemplation, relaxation and rejuvenation)

Exercise recovery involves actions carried out immediately after exercise, such as stretching and warming down. It also involves certain drinking and eating patterns, as well as therapeutic actions.

Active exercise recovery

Warming down after exercise

Warming down involves 5–15 minutes of extra exercise after the main exercise is completed. The warm down should be low intensity to allow your heart rate to drop gradually. Warming down also prevents muscle stiffening. The warm down does not have to be the same type of exercise as the main activity.

Post-exercise stretching

Stretching after you have exercised is very important. During exercise, a lot of pressure and strain is put on our muscles, tendons and joints. Your muscles will become knotted if you do not stretch out these tender spots. After awhile, these knots become worse and start affecting other muscles. Knots may not pose too much of a problem in the short term, but may eventually result in a muscle injury that will prevent you from further exercise. Stretching after exercise will improve the flexibility of the muscles and will reduce any soreness from the exercise.

Stretching should begin within 10 minutes of finishing exercise, before your muscles have a chance to tighten up. Some important points to remember while stretching are:

Stretch until you feel a "stretch" or tension. Muscles should never be strained to the point where they feel pain;Hold post-exercise stretches for at least 30 seconds per stretch;Stretch slowly; andBreathe out at as you ease into the stretch.

For further information on stretching and examples of some stretches, see Exercise Stretches.

Rehydration after exercise

It is very easy to become dehydrated during exercise. Dehydration can lower your blood pressure and heart rate, which can make you feel quite unwell. It also increases the risk of developing exercise-related health conditions such as cold stress and heat illness. Therefore, it is very important to drink enough fluids before and after physical activity.

When we sweat during exercise, we lose electrolytes. Electrolytes are dissolved particles that exist in bodily fluids. They play a very important part in modulating water balance within your body. If your electrolyte levels are low, your exercise performance will be impaired and you will be more susceptible to exercise-related injury and heat illness. Rehydration is the replacement of water and electrolytes.

The following fluids replenish and hydrate most effectively:

Water: Essential for maintaining your body’s water balance and replacing water lost when sweating. Milk: Milk has been shown to provide sufficient hydration for athletes and recreational exercisers. It also helps to build lean muscle and speed up recovery. One study?compared the effects of three beverages on performance in a cycling endurance test: chocolate milk, a commercially available sports drink, and a commercially available fluid replacement drink. The researchers noted that participants cycled longer after drinking chocolate milk than after sports drink, despite the beverages having very similar calorie contents.?They said the difference could be due to differences in carbohydrate type and/or fat content between the beverages.Sport drinks: Useful for people partaking in intense exercise, but not for low intensity exercise (e.g. walking). The purpose of sport drinks is to replenish blood glucose, glycogen and electrolytes depleted during intense exercise. The average sport drink contains 250 kilojoules of carbohydrate per serve (mainly in the form of sugars). If the energy supplied by the sport drink is not worked off during the exercise, weight gain will result. To maintain your current weight, the energy from the foods you eat must be equal to the energy you burn.

The amount of fluid consumed after exercise should equal or exceed the amount of sweat lost. Intense athletes should drink fluid that will replace electrolytes (e.g. milk or a sport drink). For moderate intensity exercisers, water will be adequate.

Food for after exercise

It is very important to replenish energy stores within the body within 4 hours of finishing the exercise. This will help recovery and increase metabolism. The best foods to eat after exercise are high glycaemic index (GI) foods. These foods are more quickly digested by the body and therefore will replenish energy faster.

Some examples of high GI foods include:

Ripe bananasRiceCornflakesWatermelon

Note that low GI foods are recommended for before exercise, as the main aim is to maintain energy for a prolonged period.

Excessive alcohol consumption after exercise can impair muscle energy storage, and should therefore be avoided in the recovery period.

Therapeutic recovery

Therapeutic recovery is essential for a healthy post-exercise mentality. It helps people to wind down after exercise. For competing athletes, it gives them the chance to assess their performance. Therapeutic recovery is very relaxing and rejuvenating. After exercise, you deserve to take a few moments just for yourself – your body will thank you for it!

Therapeutic recovery can include:

Deep or soft tissue massage from your physiotherapist, sports trainer or coachUsing an ice pack on sore and stressed musclesMeditationRest and sleep

The amounts of rest and therapeutic recovery needed will vary widely between people with different fitness levels. For most people, tissue massage and ice packs will not be needed after every exercise session, and perhaps not at all. One thing that is essential, however, is a sufficient non-exercise period between sessions. For people new to exercise, at least 48 hours separation between intense physical activity is recommended to give your muscles a chance to heal. A low intensity workout will not need a recovery period greater than 24 hours.

Regular exercisers are more prone to infection, especially of the skin. This is because regular exercisers tend to have more cuts, abrasions and blisters due to the equipment, clothing and footwear required for their exercise. In addition, sweating and chafing provide the perfect environment for infections. In many instances, infections may need treatment with antibiotics.

It is very important to develop hygienic pre- and post-exercise habits to help prevent infections. Some hygiene habits include:

Shower after exerciseThoroughly and regularly wash sweaty clothes, towels and matsCover up all abrasions before using equipment such as weights, yoga mats and weight benchesIf a blister or chafing develops, immediately wash the area and apply antiseptic cream or lotionDo not pop blistersIf a specific pair of footwear is continuously rubbing and forming blisters, change your footwearWear thongs in communal showersTry to remove as much water from the ear as possible by shaking the head slightly on each side. Never put anything inside the ear to remove water.Wear gloves when using communal weightsRemove bathers once you have finished exercise, and wash them thoroughly

If you do not allow yourself to sufficiently recover from exercise, your body's defence system (immune system) becomes fatigued, your risk of infection increases. Therefore, important hygeine and rest periods are essential after exercise.

Brukner P, Khan K [eds]. Clinical Sports Medicine [3rd Edition]. North Ryde: McGraw-Hill; 2006.Dawson B, Cow S, Modra S, Bishop D, Stewart G. Effects of immediate post-game recovery procedures on muscle soreness, power and flexiblity levels over the next 48 hours. J Sci Med Sport. 2005; 8(2): 210-21. Hemmings B, Smith M, Graydon J, Dyson R. Effects of massage on physiological restoration, perceived recovery, and repeated sports performance. Br J Sports Med. 2000; 34(2): 109-14.Reilly T, Piercy M. The effect of partial sleep deprivation on weight-lifting performance. Ergonomics. 1994; 37(1): 107-15. Greenwood JD, Moses GE, Bernardino FM, Gaesser GA, Weltman A. Intensity of exercise recovery, blood lactate disappearance, and subsequent swimming performance. J Sports Sci. 2008; 26(1): 29-34.Hoffman J. Physiological Aspects of Sport Training and Endurance. New Jersey: Human Kinetics; 2002.Maughan RJ, Watson P, Shirreffs SM. Heat and cold: what does the environment do to the marathon runner? Sports Med. 2007; 37(4-5): 396-9. Shirreffs SM, Watson P, Maughan RJ. Milk as an effective post-exercise rehydration drink. Br J Nutr. 2007; 98(1): 173-80.McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance [5th Edition]. Baltimore: Lippincott Williams & Wilkins; 2001.Merson SJ, Maughan RJ, Shirreffs SM. Rehydration with drinks differing in sodium concentration and recovery from moderate exercise-induced hypohydration in man. Eur J Appl Physiol. 2008;103(5): 585-94.Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, et al. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007; 86(2): 373-81. Shirreffs SM, Armstrong LE, Cheuvront SN. Fluid and electrolyte needs for preparation and recovery from training and competition. J Sports Sci. 2004; 22(1): 57-63.Shirreffs SM. The importance of good hydration for work and exercise performance. Nutr Rev. 2005; 63(6 Pt 2): 14-21.Azevedo JL, Tietz E, Two-Feathers T, Paull J, Chapman K. Lactate, fructose and glucose oxidation profiles in sports drinks and the effect on exercise performance. PloS ONE. 2007; 2(9): 927-36.Shirreffs SM. The effect of alcohol on athletic performance. Curr Sports Med Rep. 2006; 5(4): 192-6. Beck C. Infectious diseases in sports. Med Sci Sports Exer. 2000; 32(7 Suppl): S431-8.Thomas K, Morris P, Stevenson E.?Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks. Appl Physiol Nutr Metab. 2009; 34(1): 78-82.

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Maintaining your Diet and Exercise Routine during Holidays

It is not unusual to come to your holiday and believe you need a well-deserved break, not only from work or study but from your usual exercise and diet regime. This is understandable. That said, it is important that diet and exercise are not completely forgotten when you go on holidays.?

There is evidence to suggest that eating and exercising habits during the holiday period contribute substantially to the overweight and obesity epidemic in developed countries. The major reasons behind these weight changes are fairly self-explanatory. The holidays are unstructured compared to a working week, and more time is spent sleeping in, dining out, partying and drinking, which leaves little time and energy for exercise. Combined with the excess calorie intake from food and alcohol, this?inevitably leads to weight gain and the associated negative health outcomes.

Importantly, this trend also occurs in children, and may be contributing the rise of childhood obesity and health problems.

It is very important to be aware, for yourself and for your children, of the health risks associated with weight gain and how to avoid holiday weight gain. This is not to say you need to wake up at 6am to do weights at the gym or completely avoid your favourite foods. Exercise and dietary regimes can be altered for the short holiday periods, but it's best to work out a diet and exercise regime that doesn't lead to weight gain. If you do gain weight over the holidays, it's important to consciously try to lose the weight when you go back to work.

Throughout adulthood we tend to put on weight. While slight weight increases are natural, moderate weight gain can have serious health consequences and should be actively prevented. It has been found that the weight we put on during our holidays contributes heavily to the increase as we age. Adults put on as much to 500% more weight during their holidays compared to when working.

The weight gain may not seem significant after a one-week holiday, but after years these slight increases will "weigh-up". Studies have shown that people who put on 0.48 kg during their holiday are unlikely to actively lose the weight once they return to work. Most people do not think that half a kilo each holiday will add up to a steady increase in weight over adulthood.

Studies have identified that there are some people and times of the year during which holiday weight gain is more likely. People who are already overweight or have been overweight in the past are more vulnerable to weight gain over the holidays than those in the healthy weight range. Furthermore, when holidays are taken in colder environments or during the winter, there is an increased prevalence of weight gain.

People who are able to maintain their normal exercise regime and dietary regime during their holiday will have more success in managing their weight. This is especially important for people considered to be?at higher risk of putting on weight, such as somebody who is already overweight and taking their holidays for a month during winter.

This information will be collected for educational purposes, however it will remain anonymous.

If you believe you may be susceptible to weight gain over your holiday, you will benefit from planning an exercise routine for your holiday. Your doctor and local gym will be able to help you organise a program that you can maintain during your holiday.

Children and school holidays

It is not only adults who tend to put on weight during holidays. Studies have identified that this trend extends to children as young as 6 and 7 years old. One study monitored students' body mass index?(BMI) over the year and found that there was a significant increase in BMI over the holiday period compared to during the school term. This finding was especially noted in children who were already overweight.

Similarly to in adults, this weight gain in children is suggested to be due to the breakdown of "routine" that occurs during the holidays. It is relatively easy to regulate children's behaviour while at school by restricting the times of the day when they eat and allocating regular time for sport. Once children leave school, they have more freedom to indulge in sedentary activities, such as watching TV or playing on the computer, and are not necessarily encouraged to participate in sporting activities. Excessive snacking is also likely to be increased indoors and at home compared to during the school day.

Normally, a child's weight will change over the year, with slight increases during winter which are then lost during summer. This means that children maintain relatively the same weight (not taking into account normal child growth) at a given time in the year. In obese children, this pattern is not observed. ?Obese children put on weight during the summer school break, and do not lose it?at other times of the year. Nutritionists have suggested that this abnormal pattern may disrupt weight rhythms, which further contributes to obesity in children.

Parent involvement in children's nutrition and physical activity is extremely important and will help improve habits for children at home. Parents should encourage their children to get involved in after-school sporting activities or?holiday sport programs, and to spend more time playing active games outside. TV and video games should be restricted to about an hour a day, perhaps in the middle of the day when it is too hot to play outside. Parents should also monitor very carefully what their children are eating and how often they are eating. Developing an eating routine for the holidays, similar to the school day routine, will help to keep them healthy. Of course, treats during the holiday are fine, as long as they are balanced with lots of healthy food, water and exercise!

Strict self-monitoring is one way that people can avoid weight gain during their holidays. Self-monitoring involves regularly and diligently monitoring how much you are eating, drinking and exercising. To avoid weight gain, make sure?your energy intake is not more than your energy expenditure. Both intake and expenditure may change during holidays compared to work days, and on different days of a holiday.??

Reference
Panel on Macronutrients & Standing Committee for the Scientific Evaluation of Dietary Reference Intakes. Energy. Chapter 5. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients), National Academy of Sciences. 2005. [cited 2009, June 6], Available from http://www.nap.edu/catalog/10490.html

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A study found that people who consistently monitored how much they ate and exercised during their holidays were able to maintain their weight or even lose weight.

Another study found that self-monitoring was even more effective when individuals monitoring their weight were given encouragement and support from a health professional during their holiday. A group of obese people received phone calls and daily mailings from healthcare professionals while they were on holidays, encouraging them to exercise and reminding them to monitor their daily energy intake. Compared to a group of obese people who monitored themselves without such support, the obese people who had regular reminders from health professionals gained less weight.??

While it may not always be feasible to receive this kind of aid from healthcare programs, you can set up a system of your own. Ask your friends and family to help you monitor yourself during the holidays. Perhaps you can pair up with a friend and provide each other encouragement and support through phone calls and meetings.

Holidays that involve hiking, skiing, climbing and other strenuous activities are popular choices for Australians. Recreational holidays have been associated with positive effects on fitness, recreational ability, mood, social esteem and confidence. People who engage in recreational activities during their holidays feel healthier, and this actually contributes to staying healthy once back at work.

Bear in mind that there may be health risks involved with recreational holidays if you're not fit and your body is not used to exercising. If this is you, be sure to see a doctor before planning a recreational holiday. Activities such as hiking and skiing, even at low intensity, will increase the heart and metabolic rate. This is good for your health if you are fit, but if you're unfit, sudden increases in heart rate can be dangerous. This is especially true if you are holidaying at a high altitude.

If you have been inactive for over 6 months, it is wise to seek advice form a medical professional, especially if you have or have had any cardiovascular (heart), muscular or weight problems. A doctor, physiotherapist or sports trainer will be able to assess your current fitness level and help you plan a fitness program that will allow you to physically prepare for your trip.

In order to stay motivated to exercise in the holidays,? it may be useful to mix up your usual exercise regime and change your exercise goals. For example, if your usual goal is to build muscle and lose weight, perhaps during holidays a more appropriate goal would be to simply keep active.

Holidays are a time for family and friends, so try to plan fun exercise sessions the whole family can enjoy. You may like to check out community exercise facilities or find a spot to go for walks after lunch.

Generally, it is wise to do some exercise in your holidays. However, for serious athletes and sport enthusiasts, the opposite may be true. Athletes can do too much exercise (overtraining), especially coming to the end of the season. For people who usually train professionally every day, a six-week break at the end of a season is necessary for the body to recuperate and prepare for the next season.

For example, professional dancers who take a break over summer show increased flexibility, leg strength and fitness when they get back to training, compared to those who do not take the break. Taking a break also reduces the risk of injuries, poor performance and illness the next season.

In a society where overweight and obesity has become an epidemic, we need to think very carefully about the foods we eat and how much of them we are eating. While "kilojoule-counting" can take the pleasure out of eating, you need to know how much energy is contained in the food you eat, in order to ensure you don't eat too many calories. This is particularly important if you are already overweight or find it difficult to maintain a healthy weight.

This is not to say that all "bad" foods should be totally avoided, but they should be well thought out. Make decisions about which are your favourite treats and "budget" them into your daily energy limits. You can ask your doctor, a dietitian or nutritionist to help you work out how much you should be eating and what foods will give you enough energy without filling you with sugar and fats. And remember, how much you eat needs to be balanced against how much you exercise. If you overindulge one day, try also doing a bit of extra exercise to account for the weight gain.

The following are tips for avoiding overindulging (not only during your holidays, but all year round):

Eat slowly: Take your time to recheck your appetite during a meal. It takes a few minutes for your brain to register the "full" signal from your stomach. In this time, second helpings may already be piled on a plate. You can better monitor your appetite by eating slowly and drinking water between mouthfuls.Avoid the food table: If you are prone to recreational eating, the temptation of snacking at parties is heightened by standing next to the food table. You should stand away from where snacks are served, and perhaps chew gum in order to fight the temptation.Eat before partying: Going to a party absolutely starving is a recipe for overindulging. The best pre-party food involves snacks that are high in protein and complex carbohydrates (low GI foods). This will help maintain a full feeling. It's also wise to fill up on something healthy before you do your grocery shopping.Eat before drinking: Alcohol should be avoided on an empty stomach. Not only will you feel hungrier when you have alcohol, but you may also lose your ability to control your energy intake, a combination for overindulgence. Alcohol is also very high in calories, so drinking alcoholic beverages can contribute a considerable amount to your daily calorie intake.Serve vegies first: Making sure your plate is filled up with vegetables will not only ensure that the meal stays relatively healthy, but it is also a great way of filling up. Go for variety and fun: Mix up your usual exercise regime with fun holiday exercise, for example enjoying the great outdoors, hitting the dance floor at a party, or spending active time with the kids;Change your goals: Make sure?your exercise goals?are realistic for the holiday period. For example, if your usual goal is to build muscle and lose weight, perhaps during holidays a more appropriate goal would be to simply keep active and avoid gaining weight; Keep active: Not only will this help you keep motivated during the holidays,?it will make restarting work and your usual exercise regime less daunting;Be prepared: Make a physical activity plan for your holiday; Avoid winter blues: Be especially careful of weight gain during cold holidays, as holidays taken in colder environments or during the winter are associated with an increased risk of weight gain;Don't have too much variety: Try to maintain your normal exercise routine as much as possible. People?who are able to maintain their normal exercise regime and dietary regime during their holiday will have more success in managing their weight; Child's play: Be aware that children also have a tendency to gain weight?during holidays from school, so be involved in your child's exercise and eating over the holidays. Parent involvement is thought to help kids make healthy choices;Turn off the TV: Give children plenty of ideas for active recreational pursuits so that they don't spend too much sedentary time watching TV or playing on the computer; Go outside: Keeping kids outdoors will not only help them burn energy, it may also reduce the amount of energy they consume because they are less likely to snack; Watch yourself: Monitor how much you eat and exercise during the holidays. People who consistently monitor these behaviours in the holidays are more likely to maintain or even lose weight;Be adventurous: Plan a recreational holidays such as hiking or skiing, as these types of holidays tend to have a positive effect on fitness;Check-up: Prepare your body for a recreational holiday by starting to exercise well before the holiday and seeing your doctor for a fitness check; Every bit counts: Don't ignore weight gain when you get back to work, even if you've only gained a small amount of weight (e.g. half a kilo). If you do not lose that weight, you'll be starting your next holiday half a kilo heavier. Over time, if you gain half a kilo every holiday and fail to lose it once you get back to work, you could gain a significant amount of weight.

For more information on fitness and exercise, including preparing for exercise, exercise and nutrition, exercise and health conditions and useful videos, see Fitness.?



For more information on nutrition, including types of food, nutrition and health conditions, diets, recipes and useful videos, see Nutrition.??
von Hippel PT, Powell B, Downey DB, Rowland NJ. The effect of school on overweight in childhood: Gain in body mass index during the school year and during summer vacation. Am J Public Health. 2007;97(4):696-702. [Abstract | Full text]Yanovski JA, Yanovski SZ, Sovik KN, et al. A prospective study of holiday weight gain. N Engl J Med. 2000;342(12):861-7. [Abstract?| Full text]Baker RC, Kirschenbaum DS. Weight control during the holidays: Highly consistent self-monitoring as a potentially useful coping mechanism. Health Psychol. 1998;17(4):367-70. [Abstract]Phelan S, Wing RR, Raynor HA, et al. Holiday weight management by successful weight losers and normal weight individuals. J Consult Clin Psychol. 2008;76(3):442-8. [Abstract]Kobayashi M, Kobayashi M. The relationship between obesity and seasonal variation in body weight among elementary school children in Tokyo. Econ Hum Biol. 2006;4(2):253-61. [Abstract]Boutelle KN, Kirschenbaum DS, Baker RC, Mitchell ME. How can obese weight controllers minimize weight gain during the high risk holiday season? By self-monitoring very consistently. Health Psychol. 1999;18(4):364-8. [Abstract]Faulhaber M, Flatz M, Gatterer H, et al. Prevalence of cardiovascular diseases among alpine skiers and hikers in the Austrian Alps. High Alt Med Biol. 2007;8(3):245-52. [Abstract]Strauss-Blasche G, Riedmann B, Schobersberger W, et al. Vacation at moderate and low altitude improves perceived health in individuals with metabolic syndrome. J Travel Med. 2004;11(5):300-4. [Abstract?| Full text]Hoffman J. Physiological Aspects of Sport Training and Performance. New Jersey: Human Kinetics; 2002. [Book]McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance (5th edition). Baltimore: Lippincott Williams & Wilkins; 2001. [Book]Burtscher M, Faulhaber M, Kornexl E, Nachbauer W. Cardiorespiratory and metabolic responses during mountain hiking and downhill skiing [in German]. Wien Med Wochenschr. 2005;155(7-8):129-35. [Abstract]Koutedakis Y, Myszkewycz L, Soulas D, et al. The effects of rest and subsequent training on selected physiological parameters in professional female classical dancers. Int J Sports Med. 1999;20(6):379-83. [Abstract]12 tips for holiday eating. Harv Heart Lett. 2007;18(3):8. [Abstract]Chapter 5: Energy. In:?Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients) [online]. Washington, DC:?National Academy of Sciences; 2005 [cited 6 June 2009]. Available from: URL linkHealthy weight: It's not a diet, it's a lifestyle! Getting started?[online]. Atlanta, GA: Centers for Disease Control and Prevention; 27 January 2009 [cited 15 November 2010]. Available from: URL link

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Preventing Cancer - Physical Exercise

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Physical exercise can be as easy as finding a total of 30 minutes of activity a day. The benefits include a overall healthier body, as well as preventing the development of cancer and other serious diseases. Obesity is usually the outcome of inadequate physical exercise or an unbalanced diet. It is a major issue in western societies and can be rectified by a healthier diet and exercise.

The lack of physical activity over the last few decades has been attributed not only to being over weight or obese, but also to heart disease, and cancer among others. According to the Cancer Council of Australia, lack of activity has been significantly attributed to breast cancer and colon cancer. Even through the research at this point is still inconclusive, physical activity is beneficial for a healthy body.

Any form of physical activity can be beneficial, whether it's walking, cycling, swimming, or jogging. The thing to remember is that it needs to be moderately intensive.

Moderately intensive can be described as being able to talk understandably while exercising, but not sing. The recommendation is that you should do at least 30 minutes of physical activity everyday. This does not all have to be carried out in a thirty minute segment, but can be spilt into a few activities each day.

Something as simple as walking up the stairs, parking the car further away and walking to your destination instead of driving can be considered exercise. Taking up a physical hobby such as rowing, golf or swimming will give you the incentive to get out and get exercising. Once you've taken up the challenge of thirty minutes of exercise each day, you will notice a change in general well being, including stress, energy levels and happiness.

As well as thirty minutes daily, weekly you should also participate in some vigorous exercise at least twice a week. This is the kind of exercise where you work up a sweat, and you breathe harder. Some examples of this form of exercise include going for a jog, or going to the gym. It involves pushing your body harder to produce a more intense workout. Remember that vigorous exercise requires a warm up and cool down period to prevent injury or muscle cramping.

The benefits of exercise to the body are numerous. Exercise builds muscle strength, including strenghtening your health and lungs. Muscle strength prevents injury, strain and also aids in later life. It also builds bone density, which means they are less likely to break in a trauma of some kind, and you are less likely to develop debilitating diseases such as osteoporosis. Exercise lowers your body fat, keeping your weight in control and preventing such diseases as heart disease. Exercising also improves your stress levels and energy. Exercising also produces an endorphin rush, the hormone that make you feel happy and hence reduces stress levels.

While exercising is great for your body it is also important not to over exercise. Exercise can become complusive when the reasoning behind it is misplaced. For example, exercise definately keeps your weight healthy, but if the expectation is to have the perfect body, exercise can become complusive and addictive. The reality is your weight should be what is healthy for your body type and build. Exercise and severe dieting can lead to conditions such as buliema and anorexia, serious psychological conditions that have devestating effects. The pressure and desire to win, particularly in an event that requires bodily strength, can lead to someone over exercising.

A way to determine if you or someone else is over exercising is to ask if training is taking over various parts of daily life, like would you rather train then spend time with family and friends, or do you get upset if you miss a training time? If you find yourself tired due to the fact you are training a majority of the time, then it is time to reassess your exercising habits. Some individuals do exercise more than average such as athletes, but the important thing to remember is just as the body requires exercise, so it requires rest.

If you or someone you know maybe over exercising, it is very important to seek help before this becomes a major problem as over exercising can cause serious, irrepairable damage to the body. Help is available in many different forms, your friends or family, teacher, councellor, doctor, helpline or association.

For more information, visit: The National Exercise Guide Eating Disorders - Anorexia

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Exercise Myths

Commonly we will find ourselves making excuses for skipping a walk or gym session after work; our joints hurt, it's raining, we don't want to get too bulky, or we feel a runny nose coming on....the list is endless. While we do need to listen to our bodies and give them rest when they need it is important to be able to identify when we should be pushing ourselves.

Our attitudes toward exercise are derived from a set of health beliefs. Our health beliefs define our behaviours and in this case the health behaviour is exercise. The motivation behind our exercise regimes will stem from:

what we perceive is the "norm" for that behaviour; our risk perception of the behaviour (what we feel are the risks associated to our happiness, socialising and health); how much control we feel we have over that behaviour; and how we generally feel toward it.

Health beliefs vary greatly between individuals with different lifestyles and influences which is what separates the "gym junkies" from the "couch potatoes". One thing that influences our health beliefs regarding exercise is the myths surrounding the area that are generally believed or unknown. It is important to understand the full and true benefits of exercise in order to extinguish the "barriers" between ourselves and exercise in order to change our health beliefs for the better.

Many women are hesitant to engage in any sort of physical activity while they are pregnant, and rightfully so. Exercise has been believed to increase risks associated with pregnancies but many of these beliefs are unsubstantiated with no scientific proof. For example, studies have shown that moderate exercise is not a predisposing factor to spontaneous abortion, preterm labour or interuterine growth restriction.

In fact, studies have indicated that women who continue to exercise throughout their pregnancy are more likely to benefit and so is there baby. The following benefits have been indicated in exercising women:

While the neonates of women who exercise while pregnant do appear to be smaller, this size difference is not associated with any clinically significant negative health consequences. Investigators have even suggested that this may reduce the possibility of obesity later in life.

Please be aware that these studies were conducted in a sample of women who were classified as having low risk pregnancies. The results cannot be generalised for all women and each case needs to be assessed individually. It is extremely important that you consult with your doctor and obstetrician before you engage in any sort of physical activity while pregnant. It is important to keep in mind that pregnant ladies should only engage in moderate intensity exercise for a limited duration.

It is important to stay active during pregnancy to control weight gain, relieve stress and reduce muscle tension. Other exercises can strengthen abdominal and pelvic floor muscles.

For more information, see Pregnancy and Exercise.

Without many of us being consciously aware, our families and friends have a great influence on our health beliefs. If the people we live with do not consider exercise important we are more likely to feel the same way, this is especially evident with couples. Spouse activity greatly influences how we adopt and maintain exercise behaviours, as well as relapsing into poor exercise regimes. Likewise, if one family member changes their behaviour toward exercise the other is more likely to do the same.

This can be very helpful if all family members work to encourage regular moderate exercise but this also goes the other way and can be quite destructive if one partner "gives up". It is important then to remember what influence you will have on the people around you and if you want to make a positive change it will help you to help them. It will be easier to encourage your children to get out in the great outdoors and run around if you do it too. If your spouse is working hard to maintain a healthy exercise regime you can help by becoming more involved, this will have benefits for you and for your family.

Many women avoid working out with weights due to the fear of "bulking up." However, contrary to popular belief, it is very difficult for females to grow muscle. Muscle hypertrophy (enlargement) is the major difference between male and female resistance training effects and this is due to the larger amount of testosterone in males. Testosterone has high anabolic effects and therefore males will grow muscle more easily and rapidly than females. Correspondingly, individuals with naturally higher testosterone release will grow muscle more than others, regardless of their sex.

Secondly, individual muscle fibres will only enlarge when muscles are overloaded with weight which is not the aim for some weight bearing activities such as resistance training.

More information on Resistance Training.

More information on Resistance Training Exercises.

Whether to rest when sick or "sweat it out" is often a major cause of debate and the evidence for either is limited. The generally accepted belief in humans is that if the cold is limited to a runny nose and a sore throat moderate exercise is not harmful and performance does not appear to be affected though high intensity training should not be resumed until 1 to 2 days after symptoms have subsided.

If the cold extends to fever, fatigue and body aches and pains, very low intensity exercise, such as walking, does not appear to have any adverse effects. If these symptoms develop, intense training should not be resumed for 2 to 4 weeks after the symptoms subside. Exercise while these symptoms are present can lead quite a debilitating worsening condition that will render the athlete unable to exercise for a prolonged period of time.

Interestingly, bouts of exercise have been shown to improve immunity and reduce the long term risk of infection. The immune system responds to the short-term stress that is placed on the body during exercise. Furthermore, physical activity releases daily tension which in turn reduces overall life stress and therefore feeds back into a strong immune system. Just 30 minutes of moderate exercise 5 times a week has shown a significant reduced reporting of sickness and duration of sickness compared to no exercise.

Conversely, intense exercise has been shown to lower resistance to upper respiratory tract infections (URTI) and flu-like symptoms. The risk of contracting these common illnesses is especially increased in athletes during heavy training periods and after competitive events. Athletes who train hard but without overtraining are less likely to contract illness than those who overtrain in "bouts".

Coaches and exercise trainers suggest that athletes should follow the following guidelines in order to avoid upper respiratory tract infection:

Practice stress control in order to keep lifestyle stressors to a minimumEat a well-balanced dietAvoid fatiguing the body through overtrainingMake sure regular and adequate sleep is achievedAvoid rapid weight loss Avoid viral self-inoculation through putting hands near the face and mouth

In order to achieve weight loss a simple equation must be followed - make sure the energy in is less than the energy out. In other words ensure that energy used during the day is greater than the energy consumed during the day. The healthiest and quickest way to achieve weight loss is to couple kilojoule restriction with an increased energy output achieved by reducing time spent engaging in sedentary activities and increasing the amount of physical activity and exercise.

That said weight loss can be achieved by either restricting kilojoule intake alone or increasing exercise alone, though will be less effective. Initiating or increasing exercise without reducing kilojoule intake can reduce the amount of adipose tissue, importantly visceral abdominal adipose tissue and therefore will reduce insulin resistance.

Many people are mislead about different weight loss strategies and "fad" diets that are advertised. Adolescence appears to be the age group that is more likely to hold misperceptions regarding their weight and strategies to lose it. Adolescents tend to utilise risky weight loss strategies and have a higher incidence of mental health issues concerned with their weight loss. In a study surveying adolescent weight loss strategies less than 20% combined healthy diet with exercise while 15% only focussed on exercise and 25% only focussed on diet. Similar findings have been found in multiple studies. Adolescent weight is a good indication of weight in adulthood and as such is a time where developing good eating and exercising habits is very important.

A natural impulse after a big run is to prepare a large "guilt free" meal. The common and natural belief is "I went for a long run today so I can have pizza and icecream and it won't matter". Unfortunately this is not the case and this thinking can lead to weight gain.

The actual amount of food burnt off after one exercise session is overestimated. Cycling at a moderate intensity for 1 hour burns off approximately 1380 kilojoules or, put in take away terms, less than half a burger with cheese.

Reference
Panel on Macronutrients & Standing Committee for the Scientific Evaluation of Dietary Reference Intakes. Energy. Chapter 5. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients), National Academy of Sciences. 2005. [cited 2009, June 6], Available from http://www.nap.edu/catalog/10490.html

This information will be collected for educational purposes, however it will remain anonymous.

The amount of energy each individual requires in order to maintain their current weight is calculated using a number of variables unique to each person. The age, sex, weight and height is used to determine the amount of energy they require without taking into consideration any physical activity. This is called the resting energy expenditure (REE). This value is then multiplied by the physical activity level (PAL) score for the individual. The PAL score is dependent on lifestyle. A person who has a very sedentary lifestyle or light activity lifestyle will have a low PAL whereas those who regularly engage in strenuous activity will have a large PAL. The higher the PAL, the more energy will be required to maintain current weight. Going for a one-off run or swim will not change the PAL score and therefore will make a negligible difference to the energy required from foods. However, changing lifestyle behaviours from never exercising to regularly engaging in moderate to intense exercise will increase the energy "allowance" over time. Keep in mind that this greater energy allowance is not a gateway to junk food but rather a very slight increase in energy requirements that may be filled with one serve of carbohydrates (2 slices of bread) or less!

More information on Energy Expenditure.

As we age, the level of physical activity we engage in will naturally reduce, especially in women. Much of this has to do with the natural aging process and physical limitations. However, people tend to slow down more than necessary and this is due to health beliefs.

Attitudes toward exercise in older people are highly influenced by their self-identified fatigue and physical stressors such as muscle soreness and joint ache. Older people will avoid exercise for these reasons. However, what needs to be remembered is that physical activity does not need to be achieved through bouts of intentional exercise such as going for a walk or a swim. Often for the elderly a slight change in routine and lifestyle to incorporate more physical activity will have significant health benefits. For example, parking a bit further away from the shopping centre or using a shopping basket instead of a trolley for small shopping trips.

This is not to say engaging in intentional exercise will not have tremendous health benefits. Often the older people get, the more they enjoy the social aspect of exercising. Walking in the park with friends, water aerobics and lawn bowls can be fun. Social activities can take away the "effort" of exercise. In fact, older people who exercise regularly are encouraged more by the social side of exercise rather than the health benefits with many people reporting wanting to feel happy, see friends and engage in social contact rather than prevent osteoporosis or losing weight. These ideas can be incorporated into physical activity programs for older people.

More information on Weights Training in Older People.

For more information on fitness and exercise, including stretches, types of exercise, exercise recovery and exercise with health conditions, as well as some useful videos, see FitnessJones EJ, Roche CC, Appel SJ. A review of the health beliefs and lifestyle behaviours of women with previous gestational diabetes. JOGNN. 2009; 38: 516-26.Magnann EF, Evans SF, Weitz B, Newhham J. Antepartum, Intrapartum, and Neonatal Significance of Exercise on Healthy Low-Risk Pregnant Working Women. Obstet Gynecol. 2002; 99: 466-72.Falba TA, Sindelar JL. Spousal concordance in health behavior change. Health Services Research. 2008; 43(1 Pt 1): 96-116.McArdle WD, Katch FI, Katch VL. Exercise Physiology: Energy, Nutrition, and Human Performance. 5th ed. Baltimore: Lippincott Williams & Wilkins; 2001.Hoffman J. Physiological Aspects of Sport Training and Endurance. New Jersey: Human Kinetics; 2002.Nieman DC. Current perspective on exercise immunology. Current Sports Medicine Reports. 2003; 2(5): 239-42.D'Arrigo T. Grant yourself immunity. 5 ways to keep healthy this cold and flu season. Diabetes Forecast. 2008; 61(12): 52-5.Bellar A, Jarosz PA, Bellar D. Implications of the biology of weight regulation and obesity on the treatment of obesity. Am Acad Nurse Practic. 2008; 20: 128-35.Mei-Yen, C Jun-Yu F, Sui-Whi J, Jen-Yu W. Do Overweight Adolescents Perceive the Need to Reduce Weight and Take Healthy Actions? J Nursing R. 2009; 17(4): 270-7.Heymsfield SB, Harp JB, Rowell PN, Nguyen AM, Pietrobelli A. How much may I eat? Calorie estimates based upon energy expenditure prediction equations. Obesity Rev. 2006; 7: 361-70.Conn VS. Older women's beliefs about physical activity. Public Health Nursing. 1998; 15(5): 370-8.

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Exercise for Brain Health

According to the World Health Organisation, up to 60% of the population do not achieve the recommended 30 minutes a day of moderate physical exercise. Accordingly, the prevalence of many physical health problems are skyrocketing and the western population is experiencing what is known as the "obesity epidemic". The physical problems associated with lack of exercise are not the only concern. Physical activity has repeatedly been shown to influence psychology and neurology. Studies in this area suggest that exercise significantly improves cognition (thinking), decreases stress and anxiety, improves self-esteem and decreases depression.

Physical activity or exercise is defined as any physical movement induced from skeletal muscle activity that results in energy expenditure and is often described as a cheaper non-drug treatment alternative, or exercise therapy, for many medical conditions? as? the benefits of exercise are widespread throughout the body system.

People who initiate and maintain a strict exercise regime report increased fitness, mood and overall quality of life. However, it is getting to this stage that is a hurdle. Psychological disturbances are often accompanied by low enthusiasm, self-esteem and motivation which all impact on an individual's determination and ability to start up and maintain a healthy exercise regime.

Brain imaging and post mortem brain studies have identified significant changes in the brains of people that exercise regularly compared to those that do not. Many of these neurological changes are thought to be responsible for the positive psychological benefits associated with exercise. The major neurological findings are:

Stimulation of brain monoamine;Stimulation of neurotrophins;Neurogenesis in the hippocampus; Decrease in brain atrophy;Increased brain plasticity;Increased blood flow throughout the brain;Reduced inflammation; andIncreased availability and production of neurotransmitters.

Further evidence from animal studies have also suggested that physical activity improves neuronal survival. This means that, in some cases, if the brain is exposed to any trauma or injury it will be less likely to be permanently damaged.

The hippocampus, the brain centre for learning and memory, is greatly activated during exercise. Furthermore scientists have recently discovered that exercise, especially running, increases production of brain derived growth factor (BDGF), in the hippocampus. BDGF is a chemical released in the brain that protects neurons and promotes their growth. This is believed to be a positive finding, but further studies are required to identify the direct effect increased BDGF has on memory and mood.

Self-esteem or self-worth is a very important aspect of psychological health. A person's self-esteem is the confidence they have in themselves and has been suggested to have separate athletic, scholastic, social, behavioural and physical components. Many people may only feel confident in one of the components and as such do not fully realise self-worth. Increasing self-esteem plays a major role in improving psychological profile.

Exercise can improve the athletic component of self-esteem which is thought to embody athletic competence, fitness, strength and attractiveness. Furthermore, the skills developed as a result of engaging in regular physical activity can improve confidence.

Physical activity can also have a positive impact on social self-esteem. Playing in a team sport or even simply receiving acknowledgement from familiar walkers exercising at the same time each day will increase feelings of acceptance and group belonging.

Exercise has also shown positive effects in brain functioning with accumulating evidence that memory and learning can improve with regular physical activity. This is especially relevant for studies looking into various strains of dementia. Evidence to date supports the notion that physical activity can delay or even prevent cognitive function loss. In fact, even a relatively small amount of physical activity, equivalent to either 4 hours of light exercise or 1.3 hours of vigorous activity per week, is associated with a lower incidence of dementia risk. Although it is preferable that physical activity begins at an early age the positive effects on brain functioning can even be seen in 77 year olds which stresses the point it is never too late to begin an exercise regime!

Exercise has long been associated with improvements in depressive disorders and has been indicated as a treatment when performed regularly at moderate intensity.

The relationship between exercise and depression is complex and as yet the mechanism underlying the therapeutic effects has not been established. Exercise has been shown to improve depressive symptoms and a lack of exercise has been shown to increase depression. Additionally, individuals that adopt a physically active lifestyle are less likely to develop depressive symptoms. A vicious cycle effect may exist between the two where an initial lack of physical activity can promote feelings of laziness, guilt and unattractiveness which can predispose a person to become more depressed which in turn affects motivation to begin an exercise program and so on and so forth. Exercise may be a way to break this cycle.

Similarly to adults, exercise studies have yielded positive psychological effects in children and adolescents. The prevalence of psychological problems in this age group is estimated to be 10-20%. Depression and anxiety are the most common problems.

The amount of time spent exercising as well as the intensity of the exercise has been shown to significantly correlate with the psychological profiles of children aged 8-10. Although further research needs to be carried out in order to generalise this finding over a wider age group the preliminary results suggests that children that undertake at least 4 hours of light to moderate activity per day had more positive outlooks then those that participated in less than 4 hours. Playing catch is an example of a light exercise and walking is considered moderate exercise.? Furthermore, if 30 mins of this light exercise was replaced with more vigorous activity the children's moods improved even further.

For more information on fitness and exercise, including stretches, types of exercise, exercise recovery and exercise with health conditions, as well as some useful videos, see Fitness.

For more information on brain health, including nutrition and mental activity, see Brain Health.
Suija K, Pechter U, Kalda R, Tahepold H, Maaroos J, Maroos HI. Physical activity of depressed patients and their motivation to exercise: Nordic Walking in family practice. Int J Rehab Res. 2009; 32: 132-8.Scarmeas N, Luchsinger JA, Scupf N et al. Physical Activity, Diet, and Risk of Alzheimer Disease. JAMA. 2009; 302(6): 627-7.Parfitt G, Pavey T, Rowlands AV. Children's physical activity and psychological health: the relevance of intensity. Acta Paediatrica. 2009; 88: 1037 - 43.Thorsen L, Nystad W, Stigum H, et al. The association between self-reported physical activity and prevalence of depression and anxiety disorder in long-term survivors of testicular cancer and men in a general population sample. Supportive Care in Cancer. 2005; 13(8): 637-46.Sarbadhikari SN, Saha AK. Moderate exercise and chronic stress produce counteractive effects on different areas of the brain by acting through various neurotransmitter receptor subtypes: A hypothesis. Theoretical Biology and Medical Modelling. 2006; 33(3); 1-18.Griesbach GS, Hovda DA, Gomez-Pinilla F. Exercise-induced improvement in cognitive performance after traumatic brain injury in rats is dependent on BDNF activation. Brain Research. 2009: 1288: 105-15. van Praag H. Exercise and the brain: something to chew on. Trends in Neurosciences. 2009; 32(5):283-90.Skapinakis P, Lewis G, Mavreas V. Temporal Relations Between Unexplained Fatigue and Depression: Longitudinal Data From an International Study in Primary Care. Psychosomatic Medicine. 2004; 66: 330-5.

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