Reasons To Exercise In Winter

Research has shown time and again that regular exercise strengthens your immune system so it can fight off bacterial and viral infections. This becomes particularly important in winter when colds and flu rear their ugly heads.When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.

Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more!

We know that after exercise, the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing,”45 minutes in the day could change your whole outlook on winter!!

Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter! Generally, the air outside is healthier then that inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs (at home or from the office!)

In the colder months it is so easy to turn to comfort food, because its so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. Its so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg! The only way to make up for those added treats is to increase the amount of exercise you’re doing. Try and balance your energy in and energy out then the shredding of clothes in spring wont be such a shock!

Source:livelifegetactive.com/blog/exercise-in-winter/

How To Trim Your Waist And Burn Calories

Get Your Hoop HERE

Exercise You Can Take Anywhere....

If you're anything like me I like to exercise even when I'm away. Doing some exercise as part of my weekly routine is important to me, so having items I can use to exercise with and pack easily into my suit case are a must.

I have recently been asked to try out a hula hoop. Not your solid circular hoop but a weighted, flexible type.

I really didn't know what to expect, let alone even see how it could possibly be effective but I was willing to give it a try.

My initial thoughts were that it would be difficult to use but I liked the idea of being able to take it with me on my travels AND it was easy to store at home, so I reserved all judgement.

It took me only a short time to get the hang of using it and because of the weight and design I could really feel it working. Not only did it work my waist and hips but I also felt like I'd had a cardio workout and felt slightly breathless and sweaty (all good signs in my eyes!!)

I was really impressed by this piece of equipment and could definitely feel a difference.

Not only could you use it to trim your waist but it was cleverly designed to enable you to also work other parts of the body including your arms (all will be revealed).

I'll be sharing a video on how to use it.

If you can't wait that long, then here is the link to the hula hoop HERE

It really is amazing, easy to use and store, so it ticks all of the boxes for me 👍

Easy Exercise You Can Do For Free

There are easy ways to get some extra exercise into your day without much effort. You could walk or cycle to work if that’s possible. Get off the bus a few stops earlier. Park your car further away from the shops/place of work so that you have to walk more. Use the stairs everywhere you can instead of the lift or escalator. Try to get up and move about every hour if sat at a desk – walk to the water cooler or around the office if this is possible.

When at home get up and march or jog on the spot during TV commercials. Run up and down the stairs. Put some music on and dance. Play football or run about with the children. 

Go for family walks or swimming. 

What A Shock!!

Today's post is about what has happened in my life recently and how it has made me (and a lot of other shocked folk) think diffently about their lifestyle.

Just over a week ago my fit and healthy husband suffered a mild heart attack. Fortunately he is now on the mend with a stent fitted to open up his artery and medication for the rest of his life.

He has always been within a healthy weight and was a regular cyclist taking part in a yearly 70+ mile charity bike ride up some very tough hills (which he always cycled up without getting off his bike).

Now I am not so naive to know that heart problems can happen to anyone. Living a healthy lifestyle that he has, non smoker and the odd drink, I won't say hasn't made a difference. The difference is that the whole outcome could have been totally different and a lot worse.

I don't write this to scare anyone and the reason for his attack has possibly been down to a slightly raised cholesterol and according to the hospital 'bad genes/family history'.

As an active family and I would say reasonably good diet, we have been partial to a piece of cake and the odd ale. I'm very much a believer in a little bit of what you fancy. However, I have now taken a long hard look at any little tweeks and changes I can add to our diet/lifestyle to keep it tip top.

So, the next however many posts will be dedicated to any findings, tips and advice I can share with you along the way. These will hopefully help you also in taking a look at your own lifestyle and seeing if I can help you too :)

Race For Life

Yesterday evening I did my second charity event in a month the Race for Life raising funds for cancers that affect women.

I have taken part in this cause on and off for the last 18 years. The last time being a couple of years ago.

The course was held on the cliff tops at Sewerby near Bridlington in East Yorkshire. 

It had been raining most of the day and the wind was howling. Not the best of weather to be running 5k on the cliff tops, but it was all for a good cause. 

I got there 45 minutes before the 7pm start as parking is often busy. It was a bit of a walk to the start line and as I walked the wind was blowing and the temperature was around 10 degress bbbrrrr. Once at the start there were already a number of ladies congregating around the stage area. The local radio station were on stage trying to keep everyone motivated and hudled together to keep warm. A couple of local ladies came on stage and gave a tearful quick few words as to why the race for life was important to them (survivors of cancer themselves). It was very touching.

As the start time got closer another woman came on stage and had everyone dancing around to a quick warm up session. Then we moved into start positions. Fast runners at the front, then joggers and then walkers.

I joined the joggers section and we were off. I was running with my sister and we took up a steady pace. I have to admit that I am not the best of runners, I prefer walking or cycling but seeing so many women and supporters turn out on such a dreadful evening spurred me on.

As we turned to continue on our path the wind didn't feel too bad.

Ten minutes in to the run I began to warm up and took my hoodie off to tie around my waist. The course took me down a steep slope and along the sea front. Once at the end I went around a marshall and back in the same direction. 

My calves were getting tight and as I approached the steep slope I had to stop and walk up it. Once at the top I continued to run. Running back in the same direction but closer to the cliff edge was tough going. It was uneven with small inclines and the wind was head on. This continued for the next mile, then it was a turn around and heading back to the finish. 

My calf tightness had eased and I could see the crowd and finish line. I crossed over the finsh to encouragement from the crowd and a sense of achievement. It took me 32 minutes overall.

Once stopped I very quickly cooled down and with my hoodie back on watched a few more cross the line before coldness over took and I headed back to my car to warm up!

The support from the crowds and seeing how many females, from the very young to the more mature, all take part is very humbling to see. I will continue to do this run and I am sure other charity events as we never know when a breakthrough for these diseases will come or when we or our loved ones may need the support they offer x

Keeping Active Doesn't Have To Cost A Thing!

Some of you may be familiar with my mode of thinking that exercise shouldn't have to cost.

There are so many ways to exercise and get fit without paying a penny.

I have found this quick routine which works the body and improves fitness.

Quick Workout That Burns More Calories Than Sprinting

If you want to blast the calories quicker then forget the treadmill or exercise bike and grab yourself a kettlebell. A 12 minute workout can burn more calories than a hard cardio workout.

Try it for yourself.

Do each exercise for 1 minute. Rest for 20 seconds in between each round and 10 seconds between each exercise. Perform all exercises as one round. Try to aim for 3 rounds.

Sumo Squats

Standing with your feet twice shoulder width, squat holding a kettlebell with both hands.

Swing

Bends at the hips to pick the kettlebell up. Thrust it between your legs and up to shoulder height in a swing motion. Keep swinging up and down.

Clean & Press

Holding a kettlebell in front of you. Fiercely pull it up and 'catch' it at shoulder height. Press it overhead.

Sumo Deadlift

Holding your kettlebell, in a wide leg stance, push hips back to lower your torso. Rise back up, torso straight.

Why You Should Use A Cross Trainer

You probably have seen a machine with two long handles at the cardio section. Some people call this machine as Elliptical Exercise Machine or Elliptical Bike. Some call it Cross-Trainer. So, what exactly are Elliptical Trainer or the so called Cross-Trainer?

My Cross Trainer

 It is an exercise equipment that combine the movements of the stair climber, treadmill, and the exercise bike into one. It combines the movements and benefits of hiking, cross country skiing, and biking. With elliptical exercise equipment, your legs travel in an elongated circular motion. It is as if you are standing on a cross country ski machine but instead of your feet moving back and forth, the machine forces them to move around in an oval pattern (hence elliptical).

Here are the major benefits of elliptical exercise machines:

1. The most important aspect of using an elliptical trainer is the reduction of impact. It provides the similar type of workout as jogging but without the wear and tear on your joints. Because of your weight, jogging actually places a great deal of stress on the back and joints. If you have ever jogged a lot and without a good pair of jogging shoes, jogging can be hard on your knees, ankles, shins, and back. With elliptical bike, because your limbs remain in continuous contact with the machine, its operation limits the impact to your joints. That’s why most fitness experts recommend the elliptical trainer to people who have a hard time exercising because of physical ailments such as bad joints and arthritis.
2. Depending on the intensity, you may burn more calories with the elliptical trainer compared with the treadmill or the exercise bike. The actual workout feels like a brisk walk even though you are exerting as much effort as a good run. Elliptical trainers burn the between 8 and 12 calories per minute. Not too bad.
3. If you choose an elliptical trainer with dual action handle bars, you can actually get a true cross training workout that uses your whole body, including your upper body. But, for me, I prefer not to hold the bar because I tend to move slower. Without holding the bar, I feel that my abs will actually work slightly harder in stabilizing my body.
4. For those who want to work out your lower legs, the elliptical trainer uses all of the muscles of the lower leg. Therefore, you willstrengthen and build your lower legs.
5. Another great thing about the elliptical trainer is that you can move at a comfortable speed while allowing for the occasional burst of high intensities.
6. Safe to use.When you stop, the machine stops. The amount of resistance on an elliptical trainer will determine how much effort it will take for you to keep your feet moving. The speed will be determined by your own movement.

You can buy them cheaply enough. Here are some of the best prices I have found and best designs in my opinion, depending on your budget.

                                                

Exercise At Home - All Weather

If you have read my previous posts you will know that I enjoy my exercise. There is not a day goes by that I don't do some form of activity (some days I do more than others).

I love nothing more than walking and a bit of a jog with my beloved pooch to jumping on my bike and cycling through the open country - weather permitting of course and this is were the problem can arise.

My Wheels 

I have never let the rain, cold and wind stop me getting outdoors but there is a limit to what I will do when the weather is doing its worst.

For one the dog hates going out in the rain so I tend to take myself for a walk on these days and two there is no way I will jump on my bike to get soaked and come back feeling miserable, cold and wet.

I still get out there but it is not as much fun in the rain now is it? :(

I have always had some weights and ankle weights which I use on a regular basis but felt I needed to do more cardio, so I decided to turn one of my rooms in to a small gym area. I had been wanting to do this for some time but ummed and ahhed about it. My 16 year old daughter had just joined a gym and kept asking me to go with her. I love the gym and spent some years working in one until having my daughter but the time factor was a real problem for me. Half an hour to get there, an hour in the gym and then half an hour to get home, 2 hours out of my day!!!

Creating a small gym at home seemed the most logical option and would also save my daughter a bit of money in the process. So that's what I did.

As space was tight and I wanted room to do floor exercises aswell as using a barbell and also keep cost down, I decided to just buy a cross trainer and barbell (my next post highlights the benefits of using a cross trainer).

Now I can get a good varied workout AT HOME IN ALL WEATHER. Brilliant :)

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Active Christmas

I must have been a good girl last year as Santa was very generous in my presents. I love exercise and are always happy to receive gifts that help my daily activity and motivation.

So at Christmas I was very happy to receive some new wrist/ankle weights (my old ones were that old, the sand was leaking out of them), a new bike and a fitbit. I felt like a child wanting to play out with their new toys that day.

For those of you that does not know what a fitbit is, this is what is does:-

• Records steps taken, distance travelled, calories burned
• Track your goals with online and mobile tools
• Record active minutes, hours slept, quality of sleep
• Set your goals and sync your stats
• Silent wake alarm, water resistant

Basically it records all of my daily activity which I can view and set goals using my mobile phone.

This also helps to me to gain more Bounts (see past post of the beauty of Bounts and its rewards - link below)

Rewards for Exercising - Bounts

I can't think of a better motivation and reward scheme for keeping fit and healthy. Who needs an expensive gym membership!

Take a look at the fitbit for yourself. Even if you decide not to use one the Bounts scheme is definitely worth joining.

3 Moves To Whittle Your Middle

Enough with crude crunches. Pretty is just as powerful. Refine your ab workout with elegant plank dips and a seated twist. This floor routine will whittle your waist, strengthen your back, and elongate your spine, giving you a tall, graceful look. While doing these moves (3 or 4 times a week is best), keep your abs, obliques, back, and legs contracted as you make smooth, even movements. 

Side Plank Dip

A. Lie on left side with right foot crossed over left and right hand behind head. Rest left forearm on floor perpendicular to body, elbow under shoulder. Lift hips so legs are off floor, keeping forearm on floor for support.

B. Slowly lower hips to 1 to 2 inches off floor. Do 10 reps. Switch sides and repeat.

A. Sit on floor with legs in front, knees bent, and feet on floor. Grasp both ends of a 3- to 5-pound dumbbell and extend arms out in front of chest.

PHOTOGRAPH BY HILMAR HILMAR

B. Lift left leg and, keeping arms straight, contract abs and obliques, twisting to the left and bringing dumbbell down toward floor. Return to start position, then twist to the right. Continue, alternating sides. Do 10 reps.

Oblique Stretch

PHOTOGRAPH BY HILMAR HILMAR

Sit on floor with both legs bent to the left in a comfortable position, right foot by left knee. Hold left shin with left hand, and extend right arm overhead. Look up at right hand as you gently stretch toward the left. Switch sides and repeat.

Source:prevention.com/fitness/whittle-your-middle?cid=OB-_-PVN-_-ARR

Skater Hops To Tone The Bum

Benefits of cycling

Regular cycling can help you lose weight, reduce stress and improve your fitness. As well as information on the health benefits, you'll find plenty of tips below on equipment, road safety and cycle routes.

Cycling is the third most popular recreational activity in the UK. An estimated 3.1 million people ride a bicycle each month.

As a form of exercise, cycling has broad appeal. Toddlers, pensioners, the able-bodied or people with disabilities can all enjoy cycling if they have the right equipment.

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

For example, someone who weighs 80kg (12st 9lb) will burn more than 650 calories with an hour's riding, and tone their legs and bottom. If you ride up hills or off-road, you'll also work your upper body.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.

Cycling safety tips

• Look behind you before you turn, overtake or stop
• Use arm signals before you turn right or left
• Obey traffic lights and road signs
• Don't ride on the pavement unless there's a sign that says you can
• On busy or narrow roads, don't cycle next to another person
• When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely
• Don't use headphones while cycling
• Never use a mobile phone while cycling

Kit checklist

Wearing a cycling helmet can help prevent a head injury if you fall off your bike.

It's important to wear a helmet that meets the following criteria:

• It is marked as meeting the British Standard (BS EN 1078:1997).
• It is a snug fit and positioned squarely on your head. It should sit just above your eyebrows, not tilted back or tipped forwards.
• It is securely fastened by straps, which aren't twisted, with only enough room for two fingers between your chin and the strap.

Make sure you replace your helmet every five years. Don't buy a secondhand helmet – it may be damaged and may not protect you properly.

Lights and reflectors

If you use your bike at night, it is compulsory to have:

• a white front light
• a red rear light
• a red rear reflector
• amber/yellow pedal reflectors front and back on each pedal

Reflectors fitted to the front and the spokes will also help you be seen.

You can get lights that are steady or flashing, or a mixture of steady at the front and flashing at the back. A steady light at the front is important when you're cycling through areas without good street lighting.

Check that any steady light has the BS 6102-3 mark on it. Flashing lights don't have to meet the British Standard, but they do need to:

• flash at a rate of one to four equal flashes per second
• be at least four candelas in brightness

Your pedal reflectors and rear reflector must be marked with BS 6102-2. You can also use a light or reflector that meets a standard accepted by another European Commission (EC) country (equal to the British Standard).

Additional lights and reflectorsYou can use other lights as well as the compulsory ones, but they must:

• be the right colour – white at the front, red at the back
• not dazzle other road users

If they are flashing, it must be at a rate of one to four equal flashes per second.

Getting your bike ready to ride

Do the following checks on your bike regularly to make sure it's in good working order.

Front tyre and wheelsLift the front end of the bike by the handlebar stem and then:

• give the top of the wheel a bang with your hand to check that it doesn't fall out of the forks or move from side to side
• check the wheel doesn't move from side to side when you try to wobble it to be sure the bearings aren't worn
• spin the front wheel – the brakes shouldn't rub on the wheel rim
• squeeze the sides of the tyre – inflate it if it feels soft
• look for gaps, cuts or bulges on the tyres – these are signs that the tyres are worn and need to be replaced

If you have a front mudguard, there should be at least 5mm between the front mudguards and the tyre. Remove the mudguard if it rubs against the tip of your shoe when you pedal.

Lift the rear of the bike by the saddle and go through the same checks for the back wheels.

BrakesApply the front brakes. Check that:

• the brakes work – try pushing the bike forward with the brakes on
• the brake pads sit evenly on the wheel rim – they shouldn't touch at one end and not the other
• the cables inside the brake levers aren't frayed
• the brake levers and handgrips are tight on the handlebars, all the nuts and screws are attached, and the ends of the handlebar tube are covered

Apply the back brake and go through the same checks. The back tyre should slide, not roll, when you apply the brakes and push the bike forward.

Handlebars and steeringAll the parts on the handlebars should be tight and you should be able to steer freely. Release the brakes, stand in front of the front wheel and grip it between your knees. Then make sure nothing is loose when you try to:

• turn the handlebars from side to side
• apply the brakes and try to rotate the handlebars

SaddleYour saddle should be set at a height that's comfortable for you.

Place one heel on the pedal. Your leg should straighten when the pedal is furthest from the saddle.

Make sure you don't raise the saddle high enough to see the height limit mark on the seatpost. If the saddle needs to be this high for you to sit comfortably, you probably need a bigger bike.

Move towards the rear of the bike and hold the saddle tightly. Check that you can't move it up and down or from side to side. If it moves, tighten it.

Chain, gears and pedalsAsk someone to work the pedals by hand while you hold the rear wheel off the ground by the saddle. Then:

• shift through all the gears on the back sprocket (a small wheel the chain passes through) and front gear changer to check the chain stays on and moves smoothly
• wobble each pedal from side to side to check they don't move too much – if they do, the bearings in the bottom bracket need replacing

Make sure the chain isn't hanging off, broken or rusty. Lubricate the chain with some oil if necessary.

Source:nhs.uk/Livewell/fitness/Pages/Cycling.aspx

Quick Weight Loss & Looking Younger Ideas

Recommended Products for Quick Results

Click the link and take a browse

HOW TO CRANK UP YOUR METABOLISM

Here we reveal the experts’ metabolism-stoking tips to help you fire up your body’s internal inferno and scorch through fat.

FIRST THING IN THE MORNING

Metabolic Rating: 3
Eat a decent breakfast. Every. Single. Day. If you don’t, your metabolism goes into starvation mode (it’s paranoid like that) and slows to a crawl. In fact, research published in the American Journal of Epidemiology found testers who ate no less than 22% and up to 55% of their total daily calories at breakfast gained only 1.7lb on average over four years. But those who ate less than 11% of their calories first thing gained nearly 3lb. See the pattern there?

Crank it up: Go for morning munchies that are slow to digest. Try a mix of lean protein with complex carbohydrates and healthy fats. Berardi recommends an omelette made with one egg and two egg whites, plus a handful of sliced mixed peppers and onions. Follow that with a small bowl of porridge topped with a handful of frozen berries and 3tbsp of omega-3-loaded flaxseed (try Linwoods, £5 for 425g from Tesco). Great, now you’re firing on all cylinders.

AT THE OFFICE

Metabolic rating: 2
Rejoice, caffeine addicts. According to a study in the US journal Physiology & Behavior, the metabolic rate of people who regularly drank caffeinated coffee was an average of 16% higher than those who drank decaf. “Caffeine stimulates your central nervous system by increasing your heart rate and breathing,” says Robert Kenefick, a research physiologist at the US Army Research Institute of Environmental Medicine. We won’t argue with that, Sir.

Crank it up: Follow your morning cup of the black stuff with an ice-cold glass of water. Researchers at the University of Utah found just drinking one glassful can raise your body’s metabolic rate by up to 30 per cent and keep it raised for around 10 minutes. The theory is your body has to burn extra calories to maintain its core temperature. Get your recommended eight glasses a day with the help of the free Waterlogged app, which gives you regular H2O prods.

AT THE GYM

Metabolic rating: 3
Swap hours on the treadmill for the Tabata Method. This school of exercising is all about fast and furious intervals – 20 seconds of gut-wrenching effort followed by 10 seconds of rest, repeated a total of eight times over four minutes. Studies have shown working out this way is as effective at boosting your metabolism as much longer lower-intensity sweat sessions.

Crank it up: Geoff Bagshaw, a trainer at Equinox gyms, has come up with this three-move sequence. Do as many reps as you can of the first exercise in 20 seconds, rest for 10 seconds, then repeat eight times. Rest for two minutes, then do it again for the other two exercises. Got it?

Lunge with a bicep curl: Holding dumbbells at your sides, step back into a lunge, curling the weights up to your shoulders. Repeat on other leg. That’s one.
Squat overhead press: Hold your dumbbells at shoulder height, arms bent, and lower into a squat. Now raise the weights to the ceiling as you push back up.
Push-ups: You know this one. Assume push-up position, bend arms and lower. Well, go on then.

AT MEAL TIMES

Metabolic rating: 3
To slim down, pile your plate with protein. Regular large helpings will help you build and maintain lean muscle. And we all know muscle burns more than fat by now, right? Aim for 30g of protein – that’s 250g of low-fat cottage cheese or 100g of chicken breast – at each meal.

Crank it up: Chase your meal with a cup of green tea. “It’s the closest thing to a metabolism potion,” says Tammy Lakatos Shames, co-author of Fire Up Your Metabolism. In tests, people who consumed three to five cups a day for 12 weeks shed an average of 4.6% of their total body weight. Another study found having two to five cups a day torched an extra 50 calories a day. Not bad. Try Clipper organic green tea (£2.19 for 50 bags from Holland & Barrett). To really go for the burn, down it two hours after eating. Research shows it can increase breakdown of fat by a third. Now go forth and burn.

RAGE AGAINST TIME

Beat the downshift in metabolism that creeps up along with those laughter lines. With each passing decade, your metabolism slows down by about 5%. Ouch. Hormones are partly to blame, but so is the typical drop-off in physical activity. As a result you lose muscle mass, a major calorie consumer. So by the time you hit 35, you’ll burn about 75 fewer calories a day than you did at 25, and by age 65, it’s a hefty 500 fewer, says Dr Madelyn Fernstrom, author of The Real You Diet. But don’t panic. You can outsmart Mother Nature with the tips above. A warning: here’s what happens if you don’t.

20s: Your muscle and bone mass are at their peak and your metabolism should be firing on all cylinders. Enjoy it while you can.
30s: Your body’s cellular powerhouses, the mitochondria, start to get less effective at turning food into energy for your muscles to burn.
40s: The decline continues as your oestrogen levels go into free fall, further slowing your metabolism and causing belly fat.

Source: womenshealthmag.co.uk/weight-loss/fat-burners/190/crank-up-your-metabolism#ixzz3dDOXHB4V

Age in Reverse

The powers of a steady fitness routine are impressive: regular exercise can help you build stronger muscles, stave off chronic illnesses, and make your clothes fit a whole lot better. But there's another benefit of physical activity that deserves a shout-out: the way even moderate amounts seem to shave years off your age, no matter how many birthdays you've actually celebrated. 

Of course, you can't change your chronological age, but exercise can improve your health to the point where you look and feel younger than you are, says Frank Frisch, PhD, director of kinesiology at Chapman University in Orange, Calif.

The Gift of Walking

A Five-Minute Walk Could Undo An Hour of Sitting

The evidence is overwhelming — sitting for long stretches of time can damage your health and a new study could tell us why. Researchers from Indiana University found it takes just one hour of sitting to decrease the blood flow from your legs to your heart by 50 percent. When you're parked in a chair, the muscles in your lower body don't contract to pump blood to the heart as effectively as they should, causing blood to pool in your legs. Eventually, this can lead to impaired blood vessel function — an early marker of heart disease.

And because many of us sit at a desk for at least eight hours a day, the damage done by sitting throughout each day could be even greater, says study author Saurabh Thosar. But there's an upshot — Thosar and his team discovered you can counteract the damage of sitting by taking five-minute walks every hour.

They asked a group of healthy men aged 20 to 35 to sit for three hours without moving their legs. Measuring the guys' arterial function every hour with a blood pressure cuff, they found that the ability for their arteries to expand and pump blood was reduced by 50 percent after the first hour.

The men then sat for another three hours, but took a slow five-minute walk (two miles per hour) every hour. This time, the tests showed no decrease in arterial function. "Five-minute walks prevented the decline of blood flow and arterial function during sitting," says Thosar. "[Walking] does not erase the effect of sitting, per se. Rather, it just does not allow sitting to be as harmful."

The jury's still out on whether you need to walk for at least five minutes to get these benefits or if a one- or two-minute stroll can stifle at least some of sitting's negative effects. Another question is if walking for more than five minutes or picking up your pace will help even more. "I do not have data to prove it, but my feeling is that even shorter walks or taking more breaks will be helpful as long as blood flow increases," says Thosar. 

Source:mensjournal.com/health-fitness/exercise/a-five-minute-walk-could-undo-an-hour-of-sitting-20141009#ixzz3buWQzrH5