Mind, body & soul
How to lose weight and boost your HEALTH FOR 2016
It’s January and you’re officially out of excuses for eating another mince pie but how do you turn a well-meaning New Year resolution into a long-term health goal?
Uzo Ehiogu
Whether it is exercising more or eating less sugar, many of us will commit this New Year to a healthier lifestyle, especially after the season of splurging is well and truly over.
Although a health-related resolution is always a good starting point, extra effort is required to stay on the right track to achieve your health goals.
Before undertaking a new fitness and
weight loss plan, it is always a good idea to consult with a professional health practitioner, such as a physiotherapist. “Physiotherapists can help structure a realistic exercise programme which is sympathetic to your time constraints and previous injury history,” explains Uzo Ehiogu, head of Physiotherapy and Occupational Therapy at London Bridge Hospital, part of HCA International.
For long-term weight management, Uzo recommends resistance or
Editorial supplied by Sevenoaks Medical Mid Kent Living 33
weight training as the most effective form of exercise. This is because such training builds and maintains muscles, which is good for the metabolism, as well as preventing injury and lifting your mood.
While exercise is crucial in boosting
health, it is also vitally important not to over-exercise. As Uzo notes. “Too much training can be a bad thing, increasing the risk of injury and illness. Always do exercises at the highest intensity that you can safely manage for between 20- 60 minutes.”
Uzo particularly recommends physiotherapy for individuals with a disability or limited mobility, as a physiotherapist can provide an accurate assessment and adapt and tailor exercises accordingly. “Working with
clients, especially those with limited
movement, is where physiotherapy stands head and shoulders above other health care professions, because we can provide a tailored programme to meet your unique needs.”
The top three resistance moves for weight loss
Single-Leg Dumbbell Row
Stand holding a weight in one hand. Lean forward so your back is flat and almost parallel to the floor, rest the other hand on a chair for support. Extend the arm holding the weight towards the floor and lift the straight leg behind you, so your body forms a T-shape. Slowly bend the left elbow and draw the weight up until the elbow is even with your torso, hold for a moment, then lower the weight
Squat to overhead press
Stand with feet shoulder width apart, elbows bent, with a weight in each hand at shoulder height. Lower into a squat (don’t let your knees go forward past your toes) and push through your heels to stand up, pressing the weights overhead
The Superman
Lie facedown extending the arms and legs with toes pointed, palms facing the floor. Inhale while raising arms and legs, pause, then exhale while slowly returning to starting position
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56