Exercising In Winter

While we're not officially in a recession, we are officially in winter. This is the season when some people put on a few extra kilos. When it's cold and dark outside it is easy to talk ourselves into putting our weight loss and exercise programs on hold. But as we all know, the secret to losing or maintaining a healthy weight is to eat healthily and exercise regularly, even in winter.

Regular exercise is also one of the best ways to boost your immune system and fend off the colds and other illnesses.

Here are a few tips for exercising in winter:

	Warm-up is important at any time, but especially during the colder months. Cold temperatures can make your muscles tight and therefore they are more prone to injuries.
	Choose clothes that wick moisture away from your skin to keep dry. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled.
	Wear a few layers of lightweight clothing rather than a heavy jacket over a single layer. Wearing multiple, lighter layers will actually keep you warmer than one or even two heavy layers. The top layer should be both wind and water resistant.
	When you stop exercising, take off any wet clothes as soon as possible and put on a jacket and tracksuit pants to avoid getting a chill.
	Remember to moisturise. Put a moisturiser on your lips, face, hands or any other area that may be susceptible to the drying effects of the colder air.
	Drink plenty of water. It's just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
	People with asthma should make sure they carry Ventolin, as they are more susceptible to asthma with the cold air.

Fish

Fish is low in saturated fat, high in protein and a good source of iodine. There’s also strong evidence that eating fish can reduce your risk of heart disease. Oily fish in particular is a good source of omega-3 fatty acids (as well as vitamins A and D) and eating it regularly can reduce your chances of a fatal heart attack by 25% or more. The National Heart Foundation now recommends we eat two or three serves of oily fish a week.

There’s evidence that omega-3s are good for the brain development of infants, even before they’re born. Omega-3s from fish in the mother’s diet cross the placenta, and infants breastfed by mothers who regularly eat oily fish or take fish-oil supplements appear to develop better visual function, which is an indicator of improved brain development.

Unfortunately fish, especially oily fish, can contain low levels of highly toxic pollutants, and farmed fish can be contaminated by antibiotics and other chemicals used to control diseases. Mercury is a highly toxic metal can affect brain development in children, even at very low levels. It’s found in small quantities in seawater but it accumulates as methylmercury – the most toxic form of mercury – in the flesh of fish at the top of the food chain, such as swordfish, marlin, shark (flake) and some species of tuna.

Health authorities advise pregnant women, women intending to become pregnant and children under 16 to limit shark, marlin or swordfish intake to no more than one serve per fortnight – and the rest of us should have no more than one portion a week.

Pharmacy Diet Plans

There are now many pharmacies getting into the weight-loss business, with programs such as meal replacements and other supplements. These pharmacy diet plans claim to help to shed extra kilos quickly, however most fail to deal effectively with the complex broader issues around weight loss.

Choice (the largest consumer organisation in Australia) has assessed the major pharmacy diet plans.
Click here ----> to read the full article by Choice.

Choice is an independent not-for-profit organisation. They do not receive ongoing funding from any commercial organisation, but earn the money to buy all the products they test via sales of their books, magazines and online services.

City 2 Surf

This year's City 2 Surf is on Sunday August 9 and there are now less than 7 weeks to go. Whether you plan on running, jogging or running the race, you should have started your training by now.

For more information on the event, as well as training programs, visit the City 2 Surf website at city2surf.com.au.

Nothing contained in this newsletter is intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional's advice.