The importance of exercise

Have you ever heard the expression “use it or lose it”? It’s true! If you don’t use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won’t function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!

Helps Prevent Diseases 
Our bodies were meant to move — they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.

Improves Stamina 
When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.

Strengthens and Tones 
Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too!

Enhances Flexibility 
Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help “loosen” those muscles, helping you feel more relaxed.

Controls Weight 
Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. It’s as simple as that.

Improves Quality of Life 
Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life.

How Often Should I Exercise?

The benefits of any exercise program will diminish if it’s disrupted too frequently. A “stop-start” routine is not only ineffective, but can cause injuries. Being consistent with exercise, therefore, is probably the most important factor in achieving desired results.

People often assume that more is better. Wrong! Doing too much too soon or performing intense exercises on a daily basis will have deleterious effects, such as muscle/tendon strains, loss of lean tissue, and fitness-level plateaus.

If you are a beginner, start off slower than you think you should. Three days per week is realistic, safe and effective. If you are experienced, do cardiovascular (aerobic) exercises such as walking, jogging and bicycling for no more than 200 minutes per week with no more than 60 minutes per session.

Weight training should be done no more than three times per week targeting the same muscle groups. Exercise the same muscle groups on non-consecutive days because muscles need adequate time to recover and cannot be effectively trained if they are tired or sore.

Many people forget to stretch or make the excuse that they don’t have the time. Flexibility is important, so make the time! Stretching can be done every day, but stick to a minimum of three times per week in order to reap the benefits. When the body is warmed up, such as after a workout session, perform five to 10 stretches that target the major muscle groups. Hold each stretch for 10-30 seconds.

Private weight loss clinic better than NHS

Diet programmes are cheaper and far more effective than those run by the NHS, according to new research. Dieters lost more weight and kept it off for longer by joining a slimming club than after having counselling from specially trained staff in GP surgeries or pharmacies, it was found. Experts said money would be better spent on encouraging people to attend classes run by commercial companies. The study, published online in the British Medical Journal (BMJ), involved 740 obese or overweight men and women recruited from one NHS trust in Birmingham. They were divided into six groups and attended either Weight Watchers, Slimming World, Rosemary Conley, a group-based NHS programme run by advisers and dieticians called Size Down, one-to-one counselling sessions in GP surgeries, or one-to-one counselling in pharmacies.

Another group was provided with 12 vouchers for free entrance to a local fitness centre.

At 12 weeks, data was available for 658 of the participants and 522 after one year.

All programmes achieved weight loss at 12 weeks – from an average of 1.37kg in the GP group to 4.43kg in the Weight Watchers group.

But the NHS programmes were found to be no better than the people exercising at a local fitness centre at this point.

At the one year mark, all the programmes except the GP and pharmacy groups had resulted in “significant weight loss”.

Compared to the NHS programmes, commercially-run ones meant people typically lost an extra 2.3kg.

The authors, from the University of Birmingham, the Nursing and Midwifery Council and NHS South Birmingham concluded: “Commercially provided weight management services are more effective and cheaper than primary care based services led by specially trained staff, which are ineffective.”

A spokesman for the Department of Health said: “Weight management programmes can be very cost-effective and make losing weight easier for some people, but the best way to lose weight will be different for everyone.

“The local NHS must think about which weight management service will work best based on an individual patient’s needs.”

Benefits of Hypnotherapy to Lose Weight and Keep it Off

Being at your ideal weight for your height and bone structure is very important for your overall health and well-being. Being overweight or obese can have detrimental effects on your physical health, mental health, and lifestyle. As important as losing weight is for your health, it is one of the most difficult things to accomplish. The healthiest methods for losing weight involve natural methods such as diet and exercise. Research has shown that hypnosis is an effective tool to use in order to lose weight and continue to lose weight and keep it off in the long-term.

Carrying extra pounds has a negative effect on your health and can to lead to life-threatening problems such as heart disease, high blood pressure, high cholesterol, stroke, and diabetes. Losing weight can also help improve joint health, reduce your risk of getting certain kinds of cancer, and improve your ability to sleep (Life Clinic).

Many studies have been conducted to study the effect that hypnotherapy has on a person’s ability to lose weight and their ability to keep it off in the long-term. In 1998, a study involved 60 obese participants. The patients were randomly divided into one of three groups. One group received hypnosis that focused on stress reduction; another group received hypnosis that focused on energy intake reduction, and the third group received only dietary advice.

Researchers studied the percent of body weight lost at 7 different follow-ups from 1-month to 18-months after the treatment. At the 3-month follow-up, all participants in the three groups had lost 2-3% of their baseline body weight. However, at the 18-month follow-up, the group that had received hypnotherapy and stress reduction reported continued significant weight loss compared to no change in the other two groups. This study shows that when hypnotherapy is used in combination with stress relief suggestions, weight loss is significant in the long-term (Stradling, Roberts, Wilson, & Lovelock, 1998).

In a meta-analysis of two studies involving hypnotherapy and weight loss, Kirsch (1996) found a significant difference in amount of pounds lost comparing participants who received hypnosis and those who did not receive hypnosis. The initial follow-up showed the average weight loss to be 6.00 pounds in the non-hypnosis group and 11.83 pounds in the hypnosis group. The last follow-up conducted with the studies showed that the non-hypnosis group lost an average of 6.03 pounds and the hypnosis group lost an average of 14.88 pounds. This meta-analysis showed that use of hypnotherapy greatly increased amount of weight lost over time.

These studies show that hypnotherapy is a valid form of weight loss treatment and has lasting effects in the long-term. Hypnosis takes only a few sessions and has a long-term effect that helps patients continue to lose weight. This is an effective and natural method of losing weight and keeping it off.

Does personal coaching help with weight loss?

Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. The aim is to establish the causes of over-eating, and to put the responsibility for eating behaviours firmly in the individual’s court. Based upon the relationship between weight and attitude and the mind body relationship, coaching is an holistic approach.

Weight loss coaching had borrowed techniques from NLP and psychology, amongst other disciplines and there are many well known coaches in this area. Each coach has their own particular blend of techniques based around a core set of practices.

Click here to read the full article http://en.wikipedia.org/wiki/Weight_Loss_Coaching

Public ‘need to be more honest about eating habits’

People need to be more honest about how much they eat and drink if obesity levels are to be cut, ministers say.

The message formed a central theme of the new obesity strategy for England as the government tried to stress the importance of personal responsibility.

In doing so, it rejected calls to introduce legislation to change behaviour, such as a “fat tax”.

But the strategy was labelled “pathetic and stupid” by experts, who warned it would do little to solve the problem.

Instead of proposing using regulation, the strategy talked about creating the right environment for individuals to make healthier choices.

This included getting councils to use their powers to encourage more physical activity through schemes such as cycling networks and green spaces.

It also said industry had a role to play and promised to build on the responsibility deal, which was announced at the start of this year and saw private firms sign up to a series of pledges, including introducing calorie counts on menus and reducing salt levels in food.

Reverse the tide

Mr Lansley said: “We have to halt and then reverse the tide of obesity in this country.

“Government has a role to play, but it is clear that we cannot do this alone.”

When asked about why the government was not more keen on legislation, he said by working in partnership, more could be achieved faster.

However, he admitted officials would continue to monitor the international evidence where countries were trying tougher legislation.