Body & beauty

Self help: Find your perfect exercise

Our east-meets-west expert Emma Cannon on the right kind of exercise

Our east-meets-west expert Emma Cannon on the right kind of exercise
I don’t need to tell you how important exercise is to our general health and wellbeing; numerous studies confirm that many aspects of our health can improve through correct exercise and that a lack of it can be a cause of disease. The time bomb is ticking on lots of illnesses if we don’t take a proactive approach to our health. I have thought for some time that we need to take our lead from the east on this one and develop some personal responsibility; instead of waiting until we become ill we need to look for ways to stay well. So exercise is good – simple. Well, not quite, not all exercise is equal and many people are getting it wrong.

The right kind of exercise, just like the right kind of food, can help support normal body function and health. Correct exercise and diet form part of the building blocks for good health, but the wrong kind of exercise, just like the wrong kind of food, can be detrimental to health and wellbeing.

Although there is plenty of information out there on exercise, much of it is very generic and does not necessarily consider the goal of the patient. I am always being asked: “How much exercise can I do?”, “what sort of exercise should I chose?” and “what intensity is right?”. There is no one-size-fits-all approach and the type, amount and intensity of exercise will depend on who the person is that’s doing it, how fit they are and what they want to achieve. This may sound obvious but you’d be surprised how many people get it wrong. A good example of this is pregnancy; a woman who has just given birth cannot undertake the same amount and intensity of exercise as she might have been able to manage pre-pregnancy. A woman wanting to conceive may need to focus away from wanting a red carpet body if her actual aim is to be pregnant. For any woman, excessive sweating isn’t particularly healthy. Remember that you need only to ‘glow’, not lose fluids.

The purpose of this month’s article is to introduce some basic concepts of exercise, which I will build on in a more focused way in subsequent articles over the year. I will also draw on the knowledge of my colleague, fitness expert Tim Weeks.

TOP TIPS TO GET THE ENGINE WORKING PROPERLY

Be mindful

It is very important to be focused in the moment and totally mentally engaged and present in whatever exercise you are doing. In a recent piece of research two groups were set up to measure the effects of mindfulness on muscle strength. One group had to move their finger for a set amount of time each day and the other group just had to imagine doing it. At the end of the 12-week trial the increase in strength was measured. In the group that did the exercise their strength had increased by 53 per cent but more incredibly the other group who only focused on the exercise but did not actually do it had an improvement of 35 per cent. Imagine the possibilities when doing and being focused at the same time!

Perfect posture

Good posture helps the energy flow better through the body. It’s important the top of the pelvis, the area behind the heart and the base of the skull are in alignment in order to enable the free flow of Qi to all the internal organs.

Relaxation and enjoyment

It’s important to enjoy whatever you decide to do. I truly believe that when ‘your heart is in it’ you will achieve better results and will be more likely to stick at something. Be relaxed and remember to breathe; tension is a cause of disease and if you feel unhappy and stressed you are more likely to be doing yourself more harm than good.

THE RIGHT KIND OF EXERCISE IS AS VITAL AS THE RIGHT KIND OF FOOD

GET IT RIGHT

My colleague Tim Weeks, specialist trainer and women’s health, fitness and wellbeing consultant, has the following advice to get you started:

A. Type

Your ‘engine’ must always be your focus when selecting what to do. Pick an activity to work your heart and lungs e.g. walking, swimming or ballroom dancing. Just physically move and the blood and oxygen will pass around your body.

B. How much and how long

A twenty minute walk once a week is good if you’re starting from scratch, but some will manage five twenty minute walks a week from the start. Aim to do some activity every day, and three times a week spend an hour exercising, building up over time.

C. Intensity

You don’t have to sweat. Go with your instinct and gradually increase intensity. Challenge yourself a little to work harder each time.

timweeks.co.uk

Article by

Emma Cannon

Integrated Health Expert & Acupuncturist