All exercise is good exercise

A walk around the block, a slow cycle to work, a relaxing swim or some salsa dancing. It's all about moving your body to stay healthy. Sitting too much is the new smoking - it’s killing us slowly.

Do something, anything really, but sit or lie down for too long. Get up, and get going! Feel free to be in touch with question.

Healthy regards,

Hannah

Online PT

ardian-lumi-364255-unsplash.jpg
Hannah NordlundComment
3 tips for healthy eating

 VEGETABLES, BERRIES (AND A LITTLE FRUIT)

With every meal, try to have a few different vegetables and/or fruit/berries. Keep it as variated as possible, think colorful. You can eat as much veg and berries as you like. Be aware that the sweetest fruits are too good to be true - they contain a lot of fructose which can trigger your sweet tooth.

NATURAL, CLEAN PROTEINS

With natural, clean food I mean "as few added ingredients as possible", that is pure, natural proteins. The shorter list on the back of the product, the better. Fish, beans, chicken, turkey, tofu are just a few of many great, healthy options. Have you seen that here is a lot of ready to eat fish or vegetarian options? Even microwavable options without any added junk! Perfect for a busy day.

WHOLEMEAL CARBS

Fajitas, potatoes, pasta, rice - all are good products as long as you choose wholemeal (brown) ones, and have a handful during breakfast and lunch. If you exercise a lot, you might find the need for having carbs in the evening as well. Balance is key. 

We are all different so what works for one might not work for someone else. Trial and error till you find your way.  Feel free to be in touch to discuss this further or for any questions at all.

Healthy regards,

Hannah

Online PT

healthy food.jpg
Hannah NordlundComment
The silent killer

A sedentary lifestyle is described by the Department of Health as a "silent killer". Evidence is showing that sitting or lying down for long periods is bad for your health.

Sitting too much is believed to increase your risk of developing chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity. And this is true even though you workout regularly. Sitting is called “the new smoking” - we know it’s bad for us but still do it too much.

So what to do then?

Sit or lie down less. Set a limit for tv watching and other sedentary activities and raise your activity levels. Go out and get active!

As always, feel free to be in touch with questions or suggestions.

Healthy regards,

Hannah

Online PT


3/8/18 source: NHS. More information at: https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

boy-1986107_1920.jpg
Hannah NordlundComment
A workout plan for a healthy and happy life

As said in this article, you are recommended to exercise at least 150 minutes per week. It doesn’t have to be complicated though, you can even do it all from your home or on your way to work. Here is an example on a workout plan for a healthy and happy life:

MONDAY

Cardio, for instance a dance class, cycle or a jog

TUESDAY

Walks 

WEDNESDAY

Yoga

Walks

THURSDAY

Strength training, for example a gym session or a class that involves

FRIDAY

Something fun - whatever makes you smile and gets you going!

SATURDAY

Something outdoors, cycling, hike, or a walk perhaps

SUNDAY

Rest day 

Walks

ABOUT THE PLAN

This is a varied workout plan for someone who wants to keep healthy and happy. Key is to exercise gently every day and to workout more intensely a couple of times a week. Remember that there is no right or wrong, just move your body and enjoy it.

Do you have any follow up questions? Feel free to be in touch. 

Healthy regards,

Hannah

Online PT

fitness-1677212_1920.jpg
Hannah Nordlund Comments
3 tips to stay healthy and avoid catching a cold
  1. Sleep. Resting properly will keep your body strong and ready to fight germs. If you can’t get enough sleep over night, try taking a power nap whenever possible.

  2. Eat well - vegetables, fruits and water. Eat as natural and variated as possible. Try to have a colorful plate with healthy proteins. Remember that water is essential for your body to function! Some experts argue that taking extra vitamins will help, and others say its unnecessary and that you get enough through your food. Try and see what works for you.

  3. Wash your hands often. Nothing will help as much as to actually wash away any germs, especially before eating or preparing food.


    And well if the cold gets to you, make the best of it; cancel your plans, cosy up with a cuppa and a book, and enjoy it as much as you can…

coffee-3025022_1920.jpg
5 quick tips for a healthier life

Ever feel overwhelmed with tips on how to lead a healthy life? Look no further, I’ve broken it down to five easy steps, cause it doesn’t have to be complicated:

1. Sleep - make sure you get enough shut eye. If you can’t get your hours over night, try a nap or even closing your eyes shortly whenever you get the chance

2. Enjoy your food - whatever you are eating, enjoy every bit of it. Try to get a lot of natural, colorful food and loads of vegetables and fruits

3. Move your body - get up and get going. Try to create active habits, so that you avoid sitting too long. And try to exercise more intensely a couple of times per week, to get your heart going and muscles challenged

4. Relax - less stress and more yoga and meditation is an important foundation for a healthy life. It doesn’t have to be complicated. A few focused breaths here and there can make wonders

5. Choose the right mindset - a positive attitude and a carpe diem mindset can make all the difference

fruit-2367029_1280.jpg
Hannah NordlundComment
10 reasons to get up and get going

It's medically proven that people who exercise regularly have:

  • up to a 35% lower risk of coronary heart disease and stroke

  • up to a 50% lower risk of type 2 diabetes

  • up to a 50% lower risk of colon cancer

  • up to a 20% lower risk of breast cancer

  • a 30% lower risk of early death

  • up to an 83% lower risk of osteoarthritis

  • up to a 68% lower risk of hip fracture

  • a 30% lower risk of falls (among older adults)

  • up to a 30% lower risk of depression

  • up to a 30% lower risk of dementia 

That is some amazing stats, isn't it? So what are you waiting for? Get up and get going!

Source 26/09/2018 https://www.nhs.uk/live-well/exercise/exercise-health-benefits/

fitness-1348867_1920.jpg
Hannah NordlundComment