Cleaning the house, doing laundry, and making the beds are chores that we are all very familiar with. But did you know that activities of daily living may contribute to a good chunk of our energy expenditure? This is especially true for sedentary people. Our metabolic rate, i.e., the total amount of calories we burn during the day, increases as we exercise and decreases as we rest. This means that the more you move, the more calories you’ll burn throughout the day. What many people don’t realize is that household chores are basically exercises. They are usually composed of complex movements that recruit several muscle groups at once and usually require the participation of multiple joints. In addition, some of these activities may even be considered vigorous, raising your heart rate and leaving you out of breath quickly. They do burn a considerable amount of calories too. For example, vacuuming, mopping, or scrubbing floors can burn as many calories as a brisk walk.
Do You Have What It Takes?
It is already February and probably by now most people don’t even remember their New Year’s Resolutions. This is because the “resolution high” has finally passed, life has returned to normal, and priorities have shifted once again. How about you? Have you really given up on your goals so soon? Have you even tried to accomplish something, or were you just hoping that things would magically change? Well, if that is your case, you probably want to take some time to reflect on your mindset.
Nutrient of the Week: Folate
Found in food sources, folate is a water-soluble vitamin that is part of the vitamin B complex. Because it dissolves in water, this vitamin can be easily lost during preparation and processing, which indicates that gentle cooking methods[1] should be preferred. Also, water-soluble vitamins are readily excreted when consumed in excess, meaning that very little is stored in the body. Thus, they should be consumed daily in order to address bodily demands.
Taking Care of Your Feet and Ankles – Part II
In the last article, we discussed how muscle imbalances may cause ankle and foot misalignments. These misalignments can then produce erroneous biomechanics which may result in injuries. When muscles are activated through abnormal patterns, they may lead to inflammation and tenderness in body tissues such as fasciae, tendons, and muscles, which results in painful conditions and joint instability. Many people know what I’m talking about. Foot and ankle impairments such as plantar fasciitis[1], Achilles’ tendinopathy[2], shin splints[3], and ankle sprains are usually associated with lack of flexibility of the ankle and hyperpronation of the foot (flat foot), conditions caused by local muscle imbalances.
Taking Care of Your Feet and Ankles – Part I
Have you been giving your feet any attention lately? If you are like most people, you probably don’t even notice them unless you need a pedicure. Even though this region is usually neglected by many people, our feet are very important structures and deserve some TLC.
Training with a Purpose
Starting an exercise program doesn’t seem to be a problem for most people. After all, many of us begin every year with a club membership and lots of good intentions. However, sticking to the plan is another story. According to fitness specialists, dropout rates are as high as 50% in the first six months. As a trainer, my goal is to improve exercise adherence. Therefore, I would like to suggest one thing: exercise with a goal in mind. This is because when you have something concrete to pursue, you’ll be more likely to stick to your program. In addition, it is easier to create a plan of action when you know exactly what you want from your training.
Nutrient of the Week: Vitamin C
Vitamin C is a water-soluble vitamin that is essential to the maintenance of several body functions. Because humans cannot synthesize vitamin C, it has to be provided from the diet. Vitamin C is absorbed in the small intestine but is poorly stored in the body. This means that it must be consumed on a daily basis in order to prevent deficiency.
No Excuses – Strategies to Make Your Fitness Plan Stick
Do you start the year full of expectations, but as time goes by, you can’t seem to achieve your goals? The so-called “resolution high” is very common among people trying to implement behavior changes. You must have noticed that health clubs get particularly crowded this time of the year, packed with new exercisers eager to give exercise their best efforts. This clearly shows that people are motivated to change. However, good intentions may not be enough. A research[1] project pointed out that “current intentions typically account for about 20[%]–40% of variance in [desired] behavior.” This means that certain behaviors may not occur despite our best intentions. Moreover, individuals armed with strong intentions, such as during the “resolution high” period, tend to make self-predictions based on a best-case scenario. This approach is far too optimistic; the individual ends up overlooking potential obstacles that could impair the intended behavior.
Understanding High Blood Pressure
Hypertension, also known as high blood pressure, is a medical condition in which blood pressure is chronically elevated. Blood pressure is defined as the force exerted by the blood against the walls of blood vessels. During a heartbeat, the heart muscle contracts, expelling blood into the arteries. The pressure against the arteries’ walls at this point is known as systolic pressure. When the heart is relaxed, the blood pressure is usually lower and is known as diastolic pressure. For adults, blood pressure is considered normal when systolic pressure is lower than 120 mmHg and diastolic pressure is lower than 80 mmHg.
Nutrient of the Week: Vitamin D
Vitamin D is a fat-soluble vitamin that is synthesized by the body but can also be obtained from dietary sources. When sunlight exposure is abundant, the body can transform a cholesterol compound in the skin into a vitamin D precursor. UVB[1] exposure can provide from 80% to 100% of vitamin D needs. This means that one may meet his/her needs while sun bathing.