The World Health Organisation’s annual World Move for Health Day on 10 May, was created to promote physical activity amongst communities. The aim is to make the public aware that regular physical activity can help prevent serious health problems such as heart disease, diabetes and obesity.
“Physical inactivity is estimated to cause 1.9 million deaths (in 2000) and about 15-20% of cases of ischaemic heart disease, diabetes and some cancers. The risk of getting a cardiovascular disease increases by up to 1.5 times in people who do not follow minimum physical activity recommendations. Worldwide, it is estimated that over 60% of adults are simply not active enough to benefit their health.” ~ who.int
Get started
Looking and feeling better is a wonderful reward for putting in the effort to exercise regularly. This month we take a look at some basic tips to get you on track.
Set achievable goals
Before you start a new exercise regime, set a goal for yourself – something achievable and definite, for example, “I want to walk my dog five times a week for at least 20 minutes per session.” If you simply think, “I need to get fit” – it might be too overwhelming to start your fitness regime. Always check with your healthcare professional before taking on a new exercise routine.
Everyday lifestyle changes
Get your body to move more by making some subtle lifestyle changes. Build some cardio into your daily routine. Take the stairs and not the lift; park your car a good distance away from the shops or your workplace; take up gardening or simply clean your home!
Start small with something you enjoy
Short, low-intensity exercise sessions will help build consistency and avoid injury. You might not be cut out for a spinning class, but find that you prefer the social aspect of regular cycling or mountain biking with friends. Find an activity that you love and it will potentially be more sustainable.
Join a club
A busy work week means that most of us have to find time in our hectic schedules for exercise. Joining a gym or a cycling/running club with set classes, time trials or training schedules is one way of ensuring that you remain focused on working out regularly. Often the social aspect of a fitness group is a sustaining factor, and encourages regular participation in the group workout. Once you include this activity in your diary, it becomes a self-sustaining habit and you often feel ‘left out’ if you happen to miss a session.
Recovery is key
Your muscles need time to recover, repair and strengthen after exertion. Take ten minutes before and after exercising to stretch and warm up/cool down.
Massage MYO2 Recovery Gel into muscles before training and again once you have cooled down, as part of your recovery routine. MYO2 contains Horse Chestnut and Arnica, both of which have a profound effect on inflammation. Their effects on blood vessels are known to increase oxygen and nutrition (energy) transport to the cells, and remove excess water and waste products from the cells. This makes the combination of Horse chestnut and Arnica a potent anti-inflammatory, reducing pain and swelling. MYO2 is an ideal product for pre- and post-exercise use for active people as well as for the treatment of soft tissue and joint injuries.
The MYO2 Muscle Support and Immune Booster drink aims to hydrate the body while repairing muscles damaged during exercise and boosting the immune system, which can also be compromised during intense training. MYO2 is a delicious orange-flavoured, preservative and caffeine-free, recovery drink.
