Yannis Chrysos
Clinical Dietician - Nutritionist
What can I do?
It's definitely simpler than you imagine. Increasing physical activity does not mean you have to "punish" yourself at the gym or exhaust yourself by trying to become a marathon runner.
A few of the ways in which you can become more active are listed below:
• regular walking,
• cycling and
• dancing
You can:
• walk to the office, to your house or to your work
• use the stairs instead of the lift (at least for going down)
• Do housework, such as washing the windows, hand washing clothes, brushing the floor, mopping the floor, and taking the dog for a walk.
• keep moving while you are watching television by buying a tread mill to use at home, an exercise bike or a step.
So, it is easy to see that achieving the recommended increase in physical activity is about overall lifestyle rather than a specific activity. Because of this, you are your own best “advisor”. A busy person who is advised to go jogging, swimming or cycling every day, might see this as impossibly over idealistic. On the other hand, if that person sits and thinks maturely about how to be more active by including activities based around their everyday life, then they are more likely to succeed.
How much exercise do I have to take to see the benefits?
30 minutes of moderate physical activity a day is enough to get the most out of exercise.
A case in point is the survey that was conducted by the Finnish National Institute for Health and Welfare and presented to the Pan-European Conference on Obesity in Prague in May 2004. This showed that 30 minutes of daily exercise are enough to limit the negative effects that a sedentary lifestyle has on human health. A study conducted by the Czech Faculty of Education Department arrived at similar results after studying the effects on women of exercising for 30-70 minutes, 3-5 times per week. These results showed that there was a slowing of age-related physical changes, such as increased body fat and decreased breathing capacity in menopausal women.
If we look at clinical research, studies conducted at the University of Brazil and the Serbian Institute for Cardiovascular Diseases have shown that regular moderate-intensity physical activity has a positive effect on the reduction of triglyceride levels, LDL (also known as "bad" cholesterol) and blood pressure in both those with normal blood pressure and those with high blood pressure.
Finally, we should not forget to mention the positive effect of exercise on reducing fat, and therefore weight.
Who should be careful?
Specific population groups should be particularly careful if they start to increase their physical activity. These groups include
• overweight people with a Body Mass Index of over 35,
• people with heart problems, hypertension, diabetes mellitus or neuromuscular or musculoskeletal disorders.
These people should only start an exercise programme, or even regular walking, with the consent of their physician.
Also, exercise should be avoided
• when the temperature is extremely high or low
• for 2 hours after a main meal
• if you are suffering from a medical condition or have symptoms of nausea, dizziness, vertigo or fever
Dietary Adjustments
People who are gradually starting to increase their physical activity should be aware that both their dietary needs and their required fluid intake will change. You should take care over the following issues:
Energy: regular physical activity exhausts the body’s supplies in order to meet immediate needs for energy (glycogen). To replenish these supplies it is necessary to consume foods which are rich in complex carbohydrates daily. Some such foods are vegetables, fruits and juices, whole grain pasta and bread, brown rice, potatoes, peas, sweetcorn and pulses, etc.
Hydration: One of the direct effects that exercise has on the human body, especially in the summer months, is dehydration. This is because we sweat more to regulate body temperature. The main electrolyte contained in sweat is sodium, followed by potassium and magnesium. For this reason, heavy sweating often causes imbalances in electrolytes. Of course, the main concern is hydration and, then, replenishing the body’s electrolytes. People who take exercise should therefore be aware of the dangers of dehydration, know the symptoms, control their sweat loss, and take liquids on the basis of a plan and not just when they are thirsty. If they reach the stage of being thirsty, they will already be experiencing the negative effects of fatigue, including reduced performance.
Autoxidation: Studies have shown that increasing physical activity increases the rate at which free radicals form. Free radicals are substances that destroy the outer layer of cells by oxidation. At the same time, however, physical activity improves the human body's own antioxidant defense system. To help this system to function as well as possible, those who are taking exercise should provide their bodies with nutrients which have an antioxidant action, for example vitamin C, vitamin E, selenium, carotenoids, etc. The main sources of these nutrients are fruits and vegetables which should always be included in any diet, regardless of its aims.
