Exercise Your Way Through Winter

As we start to feel that cool crisp change in the air and with the morning and evening drawing closer together, motivation levels and regular exercise compliance can start to dwindle. Keeping enthusiasm, motivation and exercise levels high for the next few months can be easy with plenty of options to stay out of the cold and be safe with less sunlight and shorter days. There are many benefits of regular exercise, in addition to weight loss and management; it will help keep you fighting fit and healthy with a stronger immune system, therefore limiting the amount of coughs and colds that you may pick up during this time of the year. Below are four strategies to help maintain your levels of exercise over the next few months.

DVD, Wifit and I-Phone applications
With the developments in technology, there are no more excuses!! These devices are a great alternative in the cooler months as they can increase your heart-rate and can provide an overall body workout while in the comfort of your own home. On your I-Phone there are options ranging from yoga and running to resistance training and many more depending on your interests. So start searching on that I-Phone today!!

Walk in pairs
If you love your morning or evening walks but feel it is becoming harder to maintain due to the shorter days, why not walk with a friend, partner or family member to feel more secure and help with that commitment to exercise regularly? By having a partner, you have made a commitment to each other to stay motivated. This is also a great time to join a group/activity that you can do inside. Whether it be signing up to dance classes, joining up to a gym for three months or finding a community group that you can join, will help maintain your spirit throughout these colder months.

Make the most of exercise on the weekends
As weekdays become harder to exercise around work hours and less sunlight, make the most of your time on the weekends. Exercising on the weekends allows you to do this as a family and with friends, i.e. go for walk/ride all together, go to the park and play a game such as soccer. Also due to not being committed to racing off to work, you can walk, run or cycle later in the morning. In the winter months there are a lot of community and organized fun runs/walks on weekends that you can participate in which helps you stay fit and motivated.

Manage your time
With light restrictions, instead of making the annual excuse, you might just need a little readjusting in your exercise routine. Walking or riding to and from work is a great way to manage your time and exercise. This is a great alternative as it is not as hot and it can be done before you start your working day. If your work is too far to walk/ride, an alternative is to park 20 minutes away, meaning you have scheduled a 40 minute return trip into your daily routine.  Make use of your lunch break. Rather than using the hour to sit at the computer, make use of this time by packing your exercise gear and take 20 minutes to go for a walk.  Incidental exercise can also be a great way to get your steps up! Instead of couriering documents to another office or going to the closest coffee shop, go for a walk and get steps up.

Incorporating exercise into your daily routine is always possible. Just because the days are getting colder and shorter, does not mean there are no options for exercise. With all the technology available and the use of improvisation along with good use of your time, it is easy to get exercise in all year round. 

Stay Cool This Summer – How to Avoid Heat Illness

Despite what has been an unseasonably mild summer to date, the hotter days are becoming more frequent and it is important to be aware of the dangers of exercising during this time of year. Summer climates increase the risk of developing heat illnesses such as heat stroke when exercising, resulting in many debilitating health complications such as:

• Feelings of tiredness, weakness, dizziness and faintness
• Dehydration and headaches
• Excessive fatigue
• Heat cramps

So what can you do to help yourself avoid these possible side effects?

Pre-exercise

• Hydrate effectively – Daily water requirements during summer increase to a minimum of 4L per day
• Drink 2-3 cups of water 2 hours before and 1 cup 10-15min before undertaking exercise
• Avoid hot foods, alcohol and heavy foods that increase your core temperature
• Choose lightweight, light-colored and loose-fitting clothing as well as wearing a hat
• Use sun block with an SPF rating of 15+ or higher

During exercise

• Avoid exercise during the hottest time of day; train closer to sunrise or sunset
• Drink 1 cup of water every 15minutes throughout exercise
• If you feel any headaches, fatigue or irritability or notice your exercise performance decreasing, stop exercising and cool off

Post-exercise

• Weigh yourself before and after exercise and replace any lost fluids accordingly
• Drink 1.5L of water for every kilogram of fluid you lost during exercise
• Try to avoid too much sports drink, however for intense exercise above 60min, these may help to further accelerate water intake after exercise in the heat

Remember: Planning ahead for exercise in the heat will assist you in avoiding the health complications associated with heat illness this summer.

References

Can You Lose Weight Without Exercise?

Wouldn't it be great if all you needed to do to lose weight was watch what you eat. No gyms, no perspiration or hard work... If you've heard people claim to have lost weight without exercise, you may be wondering if it's possible.

You Can't Maintain Weight Loss Without Exercise

Sure, you can shed kilos through calorie restriction alone, but the truth is that you can't maintain weight loss without exercise. Without exercise you will lose more water and muscle tissue than body fat. Losing muscle and water may look great on the scales, but it slows your metabolism and makes it easier for you to regain weight.

Exercise improves your body composition, meaning that you will have a larger proportion of metabolically active muscle tissue. And when your metabolic rate increases it's easier for you to lose weight and maintain your weight loss.

Additional Benefits of Exercise

Exercise is not just about weight loss. The health benefits of exercise include:

• Reduced levels of body fat, especially abdominal fat
• Increased metabolic rate
• Lower blood pressure
• Higher levels of HDL (good) cholesterol which protects your arteries
• Lower levels of LDL (bad) cholesterol which clogs your arteries
• Lower risk of developing diabetes
• Improved muscle strength
• Improved bone density, reducing the risk of osteoporosis
• Increased energy levels and improved fitness
• Sleep regulation
• Improved mood and fewer symptoms of depression.

How to Start an Exercise Program

Don't feel overwhelmed by the prospect of starting an exercise program: something is better than nothing. You don't need to start running marathons to lose weight: in fact a more moderate, comfortable exercise regime will be more manageable in the long term. Daily walking is a great habit, particularly with a friend to share the time. To burn fat, aim for a pace where you breathing rate is elevated but you can still talk.

For more tips on how to exercise for weight loss, see our articles on Exercise for Weight Loss and Maintenance and Finding Your Motivation to Exercise.

Find Your Motivation to Exercise: 10 Tips

Struggling to get out the door for your afternoon walk? Or finding that extra hour of sleep more appealing than hitting the pavement for your morning stroll?

Despite being well aware of the benefits of exercise - and knowing how great you will feel after exercising - you may find yourself struggling with motivation. Read on for some tips:

1. Adopt an Exercise Buddy

Exercise buddies keep you accountable - there's nothing like the commitment of knowing that someone is waiting for you. Walking groups or cycling bunch rides are a great way to meet people, and as your fitness improves, other people who have greater fitness will spur you on!

2. Walk to a Beat

Listening to music can motivate you during exercise, resulting in longer, more enjoyable sessions. If music isn't your thing, try listening to books on CD or podcasts.

3. Try Something New

Try cycling, aqua aerobics, water running, walking, swimming or even dancing. There is a form of exercise that you will love out there - you just may not have found it yet!

4. Just Do It

Sometimes overanalysing can be detrimental - you just need to get out there and exercise!

5. Enter Fun Runs and Walks

You don't have to be a serious runner or athlete to enter races, most have 'walker' divisions. Aim to do a fun run or walk to sustain interest and give yourself a goal to work towards.

6. Schedule It

Book an appointment with yourself and prioritise exercise just like you would any other appointment.

7. Exercise Early

If you want to get something done, do it before other tasks and responsibilities accumulate. If you exercise early you will benefit from an elevated metabolic rate for the remainder of the day, which means you are likely to burn more calories. If you can't fit exercise in early, try to do it before you get home. Once you get home, it can be difficult to go back outside!

8. Be Prepared

Keep a bag of exercise clothes at your work or in your car - you never know when you may be able to fit in an exercise session. If you are going to exercise in the morning, organise the gear you need the night before.

9. Keep Track

Keep an exercise diary, or use a heart rate monitor to measure your exercise intensity, duration and calories burned. When you meet your exercise goals, treat yourself to a non food-related reward. When you are pressed for time, a pedometer is a great way of measuring your incidental exercise.

10. Be Flexible

Don't worry too much about missed exercise days, but try to identify the barriers that prevent you from exercising and address them.

How Much Exercise Do I Need to Do to Lose Weight?

The amount of exercise you need to do depends on your weight loss goal. If your goal is:

1. Weight loss 150-250 minutes of moderate intensity* physical activity per week provides modest weight loss. People with a body mass index that classifies them as overweight or obese should aim for more than 250 minutes of exercise per week (e.g. 5 sessions of one hour per week) and perform resistance training to increase the amount of metabolically active muscle tissue in their bodies and reduce their health risks.

2. Weight maintenance More than 250 minutes per week of moderate intensity physical activity per week (e.g. 5 sessions of 50 minutes per week).

3. Preventing weight gain 150-250 minutes of moderate intensity physical activity per week (e.g. 5 sessions of 30 - 50 minutes per week).

*Moderate intensity physical activity is an increase in your breathing rate to a point where you are still able to talk comfortably but not sing. A more technical explanation is that it is exercising in a range of 65-75% of your maximum heart rate. Modes of exercise which are best suited to moderate intensity exercise are brisk walking, swimming, bike riding or cardio machines at the gym. Exercise should be continuous rather than in short bursts (these short bursts occur in sports such as tennis or touch football).

Remember that it's very difficult to lose weight through exercise alone. If you try to lose weight without reducing your calorie intake you'll need to exercise for at least 300 minutes a week! The best way to lose weight is to exercise AND consume fewer calories. Not only will you lose weight at a faster rate, but by engaging in regular aerobic exercise you'll keep the weight off for life.

Reference
Donnelly, J. et al., 2009, ' Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults', Medicine & Science in Sports & Exercise Vol. 41:459-471.

Wet Weather: Don’t Let it Dampen Your Motivation to Exercise

You can exercise when the weather is wet, all it takes is some planning. Here are some ideas to get you started:

- Shopping centre walks - Several shopping centres open early for morning walkers. It’s a great way to exercise while staying warm and dry. If you live in Brisbane, the City Council holds a number of shopping centre group walks through its GoneWalking program.
- Car parks and schools - There are lots of undercover car parks and sheltered areas, you just have to look for them. Make sure the area you choose is well lit and safe and try and team up with an exercise buddy.
- Resistance training – You can do this at home with a theraband or with household items such as cans and phonebooks.
- Hit the pool – Most public swimming pools are heated in the cooler months. Try walking laps in the pool – it’s just as beneficial as walking outside but without the impact on your hips and knees.
- Wear some waterproof gear - Don’t let the rain stop you from going outside. Just remember to take care not to slip on wet surfaces and be sure to get changed straight after you exercise to avoid getting cold.

And of course there’s your local gym. You can try a variety of cardio equipment including treadmills and exercise bikes.

In summary, exercise can be done anywhere for little or no money, it makes you feel great and it helps you lose weight. So don’t let the wet weather dampen your spirits - get out there and exercise!