We all lead busy lives, but it pays to make time for exercise. The importance of regular exercise is well documented and it can affect the way you look and feel about yourself. So, if you’re going to make time and invest in exercise, you need to get the most out of it! So, no more excuses - just start with these 4 easy steps!
4 easy steps to get the most out of exercise
Exercise involves mental and physical determination which rewards you with aerobic fitness, strength and flexibility. The beneficial effects of exercise are very well documented.
- Step 1: Back to basics
Get back to basics with a health check-up, balanced healthy diet, 6-8 glasses of water daily, a good night’s sleep and maintain a healthy family-work life balance. Make sure you get enough protein in your diet to prevent muscle breakdown and damage, enhance recovery and increase fat burning for improved body composition. This provides you with a solid platform to begin any exercise.
- Step 2: Planning
Current exercise recommendations include: 30 minutes on most days of the week, or accumulate 2½ to 5 hours of moderate intensity, or 1¼ to 2½ hours of vigorous intensity each week with muscle strengthening on at least 2 days. Make time to stretch before (active) and after (passive) your exercise, and build up your length and intensity gradually to reduce your risk of injury.
- Step 3: Recovery
Your body needs to recover after exercising. Recovery gives you time to refuel glycogen (carbohydrate) levels in your muscles and liver, replace fluid and electrolytes lost in perspiration, make new muscle protein and repair existing muscle fibres, while balancing your immune system.
- Step 4: Adding value
Adding value with a few supplements can help to support your body before, during and after exercise:
- Magnesium maintains normal muscle contraction and relaxation and it can be used for the relief of muscle cramps or spams associated with magnesium deficiency. Exercise increases the body's requirements for magnesium and using magnesium during exercise can help maintain exercise performance. Magnesium is required for energy production and is important in maintaining energy levels. See more: Magnesium Forte.
- Ginsengs, including Korean, Siberian, American and Indian, are traditional tonic herbs which help to relieve fatigue and exhaustion, restore vitality during periods of fatigue and combat mental fatigue from overwork. Siberian ginseng in particular has been used for over 2000 years in traditional Chinese medicine to support stamina and endurance and to relieve fatigue. See more: Ginseng 4 Energy Gold.
- Glutamine is stored in skeletal muscles and supplementing with glutamine helps to preserve muscle levels after exercise and maintain healthy muscle, immune and nervous system functions. Physical and metabolic stress increases your body's utilisation and demand for glutamine, so is beneficial during periods of increased physical stress. See more: L-Glutamine 750
- Curcumin, the main active component of Turmeric, has a long history of use in Ayurvedic medicine as an anti-inflammatory and antiarthritic. Mild osteoarthritis is often called the ‘wear and tear’ arthritis, brought about over the years through overuse or injury to the affected joint, compromising the joint cartilage. The once smooth cartilage that protects the joint, becomes uneven, causing friction and joint pain. Preliminary studies have shown that Meriva® curcumin may be beneficial in relieving joint pain, swelling and inflammation in mild osteoarthritis. See more: Bio Curcumin 4800+