Monthly Archives: July 2019

July 15, 2019

LISTENING TO YOUR BODY.

We’re living in a society where our to-do lists are never ending, and we’re expected to do it all: work, raise children, keep up with social engagements, go to the gym, cook meals, clean the house – the list is endless. We often get so caught up in our commitments that we lose touch with how our bodies feel and what they’re telling us.

We need to let go of what our minds tell us we ‘should do’ and start listening to what our bodies tell us we need. Here are just a few ways you can aim to reconnect with your body’s natural cues:

Give yourself a break from exercise if you’re feeling fatigued
We all know those days when we feel truly exhausted after a hectic week, a sleepless night, a stressful event, and going to the gym is the last thing we feel like. Instead of forcing a terrible workout, it might be a good idea to take a break and spend that extra hour relaxing or catching up on sleep.  

It’s not about avoiding exercise whenever you ‘don’t feel like it’- regular exercise is important and can be a great stress reliever. However, on those days when you’ve already over-worked yourself and are feeling truly sore or tired, it’s important to take a day off to rest if your body tells you to. If you still want to be active in some way, you could always go for a walk in the fresh air, or do some slower-paced yoga.

Respect your injuries 
One of the worst things you can do when you’re experiencing an injury is to ignore it and keep going at full pace. Exercising with an injury can cause serious damage and will only worsen the injury, which means more recovery time and potentially putting your health at risk. 

If you’re experiencing a serious injury, be sure to visit your doctor who will be able to advise you on the best way to proceed. Most minor injuries take a few weeks to recover at least, so you should avoid exercising or placing strain on your injury at all. Once you get back to the gym, start out slowly and build your way back up – it’s unrealistic to expect to get back at full form.

Prioritise sleep when you’re feeling run-down 
With so much going on in our lives, it can be difficult to get as much sleep as we need. While the number varies for different people, experts suggest adults need around eight hours of sleep a night. 

When we get run-down and our immune systems are compromised, getting enough sleep is absolutely key to helping our bodies fight infection and keep us healthy. If you’re feeling ill or low on energy, try to prioritise your sleep.

Pay attention to your hunger and fullness cues 
Due to the effects of diet culture and our modern lifestyle, our relationships with food is complicated and many of us have lost the connection with our hunger and fullness cues; we either ignore hunger pangs when our bodies crave energy, or continue to eat past the point of feeling satiated. 

Being tuned in when our body needs food, and when it’s had enough, is key to our physical and mental health. If you’re suppressing your hunger instead of having a snack or meal when your body tells you to, you’re depriving yourself of the energy you need to live. This can lead to crashes in your blood sugar, mood, and much more serious consequences when driven to the extreme. Alternatively, regularly over-eating when you’re not hungry, either out of boredom or for emotional reasons, can lead to disease and weight gain.   

Work to distinguish when you’re actually hungry or full, or when you’re under- or over-eating due to emotional or environmental reasons. Eating is intuitive, therefore you’ll be surprised by what your body is actually telling you when you start to listen to it. 

July 1, 2019

EXERCISING DURING THE HOT SUMMER MONTHS.

Exercising over a hot summer can be challenging as our bodies struggle to deal with the increased heat and humidity and keep cool. Usually, our bodies are warmer than the environment – when this changes as a result of rising temperatures or exercise, our muscles regulate heat by releasing sweat, which allows the body to cool down. This becomes dangerous both when we fail to replace the fluids lost in sweat, or when the body is unable to cool itself down and begins to store heat, increasing our core temperature and putting our internal organs and central nervous system at risk.The result of this can be heat exhaustion and, ultimately, heat stroke. 

To make sure you avoid these issues, there are several measures you can take to protect your body and ensure you remain safe and healthy while exercising in the summer.

1. Don’t push your body too hard
Exercising when it’s hot places your body under extra strain. It’s important to remain aware of this, paying close attention to how you’re feeling throughout your workout. Look out for any sign of light-headedness or weakness and reduce your intensity or stop training.

Understanding that you are not going to be setting any personal bests, or performing to your usual standard or intensity, is really important. Don’t push yourself too hard and make sure you take consistent breaks to allow your body to regulate its temperature.

2. Aim to exercise at a cooler part of the day
Exercising during the hottest part of the day is a bad idea, especially if you’re sensitive to the heat. Make the effort to either wake up early and squeeze a workout in before the day warms up or wait until later in the night once the heat of the day has started to dissipate. Not only will your workout be much more enjoyable, but you’ll be able to perform much better.

3. Wear the right clothing
Making sure you wear the right type of clothing can be incredibly helpful in keeping your cooler during your workout. Choose breathable, lightweight, and light-coloured workout gear that will allow your sweat to evaporate, and you to cool down effectively. 

4. Keep hydrated
One of the most important things you can do when exercising in the heat is make sure you are staying properly hydrated! Guidelines suggest that you should be drinking between six and eight glasses of water each day (the equivalent of around two litres).

5. Try a different kind of workout
If you’re struggling to keep up with your usual exercise regime, try out a different type of training that will allow your body greater opportunity to remain cool. For instance, if you’re a long-distance runner, try swapping your long runs for a shorter HIIT session or spinning class that will allow you to take on water and work out for shorter periods. 

Less aerobic-heavy classes such as yoga or Pilates are also a good option in the heat as your heart rate does not typically increase by a large margin, and your body temperature will remain fairly constant. The summer is also prime time for swimming – not only is swimming great exercise, but there is no better way to stay cool while working out, even if you do it outdoors.