An independent panel of government advisers says health professionals should take every opportunity to discuss diet, exercise, smoking and drinking habits.
At first glance this may seem like a good idea. Lack of physical activity, poor diet, excessive alcohol consumption and smoking is costing the NHS a fortune. GP's, practice nurses and pharmacists are at the front line in terms of having contact time with people with poor health. But are they the right people to be providing lifestyle advice.
I would argue absolutely not. How much time will they have available to discuss lifestyle changes? Anyone who works in this field will be aware that you can't just tell someone what to do. You need to understand what their readiness to change is, what barriers they may face, how confident they are that they can make changes and what support they may need. Unless health professionals are to be given training in areas such as motivational interviewing and cognitive behavioral therapy then they are likely to do more harm than good.
Are health professionals in a position to identify patients who want to make lifestyle changes and then refer them onto specialist smoking cessation, exercise referral programmes, etc? Absolutely. What waits to be seen is whether these sort of initiatives will receive the funding, or if the government will continue to look for what it considers to be a cheap, quick fix.
BBC article "Ministers back call to quiz patients on lifestlye"
Tuesday, 10 January 2012
Friday, 14 October 2011
Change 4 Life reveals exercise personality quiz
Having been using Suzanne Brue's wonderful '8 Colors of Fitness' quiz for the last 3 years, to help people discover their best approach to exercise, I was interested to see that the government funded Change 4 Life are promoting their own fitness personality test.
I've just done the Change4Life quiz and came out as a 'Super Grouper'. Supposedly I prefer to exercise with other people, need to agree personal targets with friends and should sign up for group classes.
Whilst I do prefer to have other people around whilst I exercise, it has to be with people I feel comfortable exercising with. I'd much rather exercise on my own rather than with the 'wrong' person. I don't tend to set targets for my own training. I find this more of a distraction and a cause of unnecessary pressure. As long as exercise is fun and doesn't involve too many processes to get started then I don't have a problem fitting lots of exercise into my life.
All the above is reflected in my 8 Colors personality type of Saffron. The Change4Life profile is a bit more straightforward than 8 Colors. So which is more effective? Why not try both quizzes and see for yourself.
Change4Life Quiz
8 Colors of Fitness Quiz
Let me know how you get on.
I've just done the Change4Life quiz and came out as a 'Super Grouper'. Supposedly I prefer to exercise with other people, need to agree personal targets with friends and should sign up for group classes.
Whilst I do prefer to have other people around whilst I exercise, it has to be with people I feel comfortable exercising with. I'd much rather exercise on my own rather than with the 'wrong' person. I don't tend to set targets for my own training. I find this more of a distraction and a cause of unnecessary pressure. As long as exercise is fun and doesn't involve too many processes to get started then I don't have a problem fitting lots of exercise into my life.
All the above is reflected in my 8 Colors personality type of Saffron. The Change4Life profile is a bit more straightforward than 8 Colors. So which is more effective? Why not try both quizzes and see for yourself.
Change4Life Quiz
8 Colors of Fitness Quiz
Let me know how you get on.
Monday, 22 August 2011
Why goals don't work
When it comes to health related exercise, do we need to set goals? Most techniques used for exercise motivation came out of sports psychology, and in my opinion do not transfer particularly well to the general population, particularly when it comes to motivating the 70% of the population who don't do enough activity to be beneficial to their health.
You may argue that we need to have goals to maintain motivation. Most motivational 'experts' talk about the importance of goals. Some refer to a study into how students who had clearly defined and written goals went on to be more successful than their peers. The research was carried out at Harvard University. Or was it Yale? The interesting thing about this research is that the motivational guru's who have often cited this research can't seem to remember where they found the research and both universities have searched their archives and have no record of any such research.
Personal Trainers are taught the importance of goals. We make sure our clients have SMART goals (specific, measured, achievable, realistic and timed). We spend considerable amounts of time putting together periodised training programmes to make sure our clients achieve their goals.
So am I saying that this is approach is all wrong and that we should completely forget about goals ? I believe that we place too much emphasis on the wrong type of goals. Think about activities that you do on a regular basis. It may be something as mundane as brushing your teeth. It may be something more enjoyable like meeting with friends for a meal or going to the cinema.
How many people set themselves a goal to brush their teeth twice a day? How many people set a goal to go out with friends at least once a week?
Many people feel that they need to have a goal to stay active. I don't agree. If we set a goal to reduce body fat, or to reduce blood pressure then unless we continue to be really passionate about achieving that goal, then at some point the whole purpose for us being active will cease to exist. When we tak about setting goals we often refer to outcome goals. In other words what is it you want to achieve. Just to feel better, or improve health would be an outcome goal, but would not fit within the context of a SMART goal.
Process goals are often used alongside outcome goals. The idea of a process goal is that it breaks an overall goal into small, manageable steps. Aiming to go for a 15 minute walk every day would be a process goal. I believe that as long as we remind ourselves of the benefits of being active, then using process goals on their own can be extremely effective.
If our prime reasons for exercising is that it's beneficial for us, and something that we know that we should be doing, then we can start to get into the habit of being more active on a regular basis. If it's something that we actually enjoy doing, then so much the better.
Once exercise has become a habit, you may want to focus on specific challenges or events. I've worked with clients who have gone on to trek up Kilimanjaro, complete triathlons or marathons and achieve various other outcome goals, but with each client the initial stage has always been to create an exercise habit.
I often set challenges for clients in terms of being able to master a particular exercise or activity. Again, this can be an important driver to maintain motivation, but is never the main reason for that person to be active.
Focus on the benefits of exercise and find ways to fit 15 minutes of exercise into each day. Once this has become a habit, you may want to think about specific goals and challenges to inspire you to try new activities and increase activity levels.
You may argue that we need to have goals to maintain motivation. Most motivational 'experts' talk about the importance of goals. Some refer to a study into how students who had clearly defined and written goals went on to be more successful than their peers. The research was carried out at Harvard University. Or was it Yale? The interesting thing about this research is that the motivational guru's who have often cited this research can't seem to remember where they found the research and both universities have searched their archives and have no record of any such research.
Personal Trainers are taught the importance of goals. We make sure our clients have SMART goals (specific, measured, achievable, realistic and timed). We spend considerable amounts of time putting together periodised training programmes to make sure our clients achieve their goals.
So am I saying that this is approach is all wrong and that we should completely forget about goals ? I believe that we place too much emphasis on the wrong type of goals. Think about activities that you do on a regular basis. It may be something as mundane as brushing your teeth. It may be something more enjoyable like meeting with friends for a meal or going to the cinema.
How many people set themselves a goal to brush their teeth twice a day? How many people set a goal to go out with friends at least once a week?
Many people feel that they need to have a goal to stay active. I don't agree. If we set a goal to reduce body fat, or to reduce blood pressure then unless we continue to be really passionate about achieving that goal, then at some point the whole purpose for us being active will cease to exist. When we tak about setting goals we often refer to outcome goals. In other words what is it you want to achieve. Just to feel better, or improve health would be an outcome goal, but would not fit within the context of a SMART goal.
Process goals are often used alongside outcome goals. The idea of a process goal is that it breaks an overall goal into small, manageable steps. Aiming to go for a 15 minute walk every day would be a process goal. I believe that as long as we remind ourselves of the benefits of being active, then using process goals on their own can be extremely effective.
If our prime reasons for exercising is that it's beneficial for us, and something that we know that we should be doing, then we can start to get into the habit of being more active on a regular basis. If it's something that we actually enjoy doing, then so much the better.
Once exercise has become a habit, you may want to focus on specific challenges or events. I've worked with clients who have gone on to trek up Kilimanjaro, complete triathlons or marathons and achieve various other outcome goals, but with each client the initial stage has always been to create an exercise habit.
I often set challenges for clients in terms of being able to master a particular exercise or activity. Again, this can be an important driver to maintain motivation, but is never the main reason for that person to be active.
Focus on the benefits of exercise and find ways to fit 15 minutes of exercise into each day. Once this has become a habit, you may want to think about specific goals and challenges to inspire you to try new activities and increase activity levels.
Monday, 15 August 2011
Exercise and Stress
Exercise is known to improve mood, reduce depression and anxiety and increase ability to deal with stress. Studies have shown that exercise can be more effective than medication for mild to moderate depression. So how does exercise help with mental health?
Here are a few ways in which exercise can improve mood and increase ability to deal with stress.
Choosing the right type of exercise can also help to balance the autonomic nervous system. The sympathetic nervous system gives us our 'fight or flight' response. This is the stress response part of the autonomic nervous system. This helps us to respond to danger. By increasing stress chemicals in the body, heart rate, blood pressure and blood glucose levels increase. This response is extremely beneficial if we need to think and move quickly to get away from danger. In today's environment, this stress response is generally created whilst we are sat at our desks or sat in a traffic jam. Without an outlet for this stress response blood glucose levels, blood pressure, heart rate and cortisol levels remain high, and over time will have a detrimental effect on health. Exercise can help reduce these stress chemicals and the stress response in the body.
Exercises such as yoga or Walking Meditation and Energiser type exercisers will help stimulate your parasympathetic nervous system. This is the opposite branch of the autonomic nervous system, sometimes referred to as 'rest and digest' and helps us to relax, recharge out batteries, digest food and sleep.
Just including 10-30 minutes a day of walking and low intensity movement based exercise can be incredibly effective to improve ability to deal with stress .
Here are a few ways in which exercise can improve mood and increase ability to deal with stress.
- Neurotransmitters People often talk about the runners high or the production of endorphins whilst exercising. At low intensities, the feel good factor from exercise comes mainly from neurotransmitters such as serotonin that are released during exercise.
- Time out Exercise is a great way to get away from the pressures of daily life and to take your mind away from stressors
- Thermogenic effect Exercise increases the body temperature which can help create a relaxed state in the same way as having a hot bath.
- Social Just being with other people can help improve mood. Exercise is a great way of meeting new people with a common interest.
- Accomplishments Achieving results in terms of physical changes such as weight loss and increased strength or improved skills and ability to perform activities has been shown to alleviate depression.
Choosing the right type of exercise can also help to balance the autonomic nervous system. The sympathetic nervous system gives us our 'fight or flight' response. This is the stress response part of the autonomic nervous system. This helps us to respond to danger. By increasing stress chemicals in the body, heart rate, blood pressure and blood glucose levels increase. This response is extremely beneficial if we need to think and move quickly to get away from danger. In today's environment, this stress response is generally created whilst we are sat at our desks or sat in a traffic jam. Without an outlet for this stress response blood glucose levels, blood pressure, heart rate and cortisol levels remain high, and over time will have a detrimental effect on health. Exercise can help reduce these stress chemicals and the stress response in the body.
Exercises such as yoga or Walking Meditation and Energiser type exercisers will help stimulate your parasympathetic nervous system. This is the opposite branch of the autonomic nervous system, sometimes referred to as 'rest and digest' and helps us to relax, recharge out batteries, digest food and sleep.
Just including 10-30 minutes a day of walking and low intensity movement based exercise can be incredibly effective to improve ability to deal with stress .
Monday, 8 August 2011
Exercise and the Immune System
Have you ever noticed how people who are physically active tend to suffer from less colds and viruses? Or perhaps you may know someone who exercises a lot and tends to pick up every cold going? So does exercise help boost the immune system, and is there such a thing as too much exercise?
Exercise has the capacity to enhance the immune system. In fact regular exercisers are 30% less likely to get ill then non-exercisers.
The intensity of exercise required to protect the immune system is relatively low. Twenty to thirty minutes of brisk walking on most days of the week is ideal for maintaining a healthy immune system.
So how does exercise support the immune system?
How much exercise is too much?
During intense exercise, the stress hormones released in the body will actually cause a temporary reduction in immune system function.
For a healthy individual, this isn't a problem, and over time will help to create a stronger immune system. For anyone with chronic inflammatory health conditions such as osteoarthritis, cardiac disease and asthma, sticking to low intensity exercise is recommended. Certainly avoid any exercise that results in muscle soreness after exercise.
Exercise has the capacity to enhance the immune system. In fact regular exercisers are 30% less likely to get ill then non-exercisers.
The intensity of exercise required to protect the immune system is relatively low. Twenty to thirty minutes of brisk walking on most days of the week is ideal for maintaining a healthy immune system.
So how does exercise support the immune system?
- Increased blood flow from moderate exercise increases the circulation of antibodies and white blood cells that fight infection.
- Exercise creates an increase in body temperature which can help the body to fight infections by inhibiting growth of bacteria.
- Exercising is known to reduce stress which is thought to contribute to the onset of flu, colds and other illnesses.
- Moderate exercise may also help cleanse the body of certain cancer causing cells and waste products as well as helping remove airborne bacteria and viruses. It's important to ensure you are breathing through the nose whilst exercising. See Running and Breathing
How much exercise is too much?
During intense exercise, the stress hormones released in the body will actually cause a temporary reduction in immune system function.
For a healthy individual, this isn't a problem, and over time will help to create a stronger immune system. For anyone with chronic inflammatory health conditions such as osteoarthritis, cardiac disease and asthma, sticking to low intensity exercise is recommended. Certainly avoid any exercise that results in muscle soreness after exercise.
Monday, 1 August 2011
Top 5 Myths about Low Back Pain and Exercise
Back pain effects 80% of the population at some point in their life. Here I explore some of the common myths surrounding exercise and back pain.
Top 5 Myths about Exercise and Back Pain
Top 5 Myths about Exercise and Back Pain
- Avoid exercise Keeping active is now recognised as a key part of treatment for people suffering from chronic low back pain. The government’s health advisory panel, NICE, recommendations are to ‘advise people with low back pain to exercise, be physically active and to carry on with normal activities as far as possible.
- Stretch the hamstrings Admittedly, stretching the hamstrings will often give some relief and may feel better in the short term. The problem is, the reason the hamstrings feel tight is probably due to the pelvis being tilted forwards putting the hamstrings on stretch. Stretching out the hamstrings will allow the pelvis to rotate forward even more making the condition worse.
- Perform sit ups to strengthen the core Whilst it sounds logical that strengthening the abdominal muscles will help protect the spine, sit ups will increase muscle strength whereas it’s muscular endurance that is needed to protect the back, not strength. Also, sit ups place huge compressive force on the lumbar spine.
- Avoid bending Unless you have a specific condition such as disc derangement, spinal stenosis, or spondylolysis, then bending and rotation of the spine is a normal movement pattern that can help improve your spinal health rather than increase back pain. Any exercise should be controlled and shouldn’t increase pain.
- Bend the knees when lifting The important thing is to make sure that the correct muscles are working when lifting. If the glutes (buttock muscles) aren’t working correctly you can still be placing a compressive force through the spine even with the knees bent. I’m not saying not to bend the knees when lifting, just that on it’s own that wont be enough to compensate for faulty muscle firing.
Monday, 25 July 2011
Running and Breathing
Surely running isn't supposed to feel easy? It's something that makes people go red in the face, and it hurts, and it's ok if you're really fit but it isn't for the rest of us?
Yet running is one of the most natural ways for us to get around, so why does it feel so hard for the majority of us? Probably because most of us are doing it wrong.
If you would like to be able to run effortlessly and actually enjoy all the benefits that you can get from running then keep reading.
Most runners will breathe through the mouth as they run. I believe this is where most people start to go wrong and the first thing I look to correct with clients.
Breathing through the nose as you run has many benefits.
Nasal breathing can;
Research has suggested that chronic mouth and chest breathing will activate stress receptors in the upper lobes of the lung that stimulate the body’s fight or flight response. By breathing instead through the nose and breathing diaphragmatically, exercise can be relaxing and rejuvenating.
When air is inhaled through the nose it passes a series of hairs and a mucus lining that filters out dust, bacteria and other tiny particles. The air swirls around turbines in the nose that forces the air to swirl around and change direction causing the air to warm. By contrast, air inhaled through the mouth is unfiltered and often cold.
Nasal breathing also increases the amount of Nitric Oxide produced in the body. Nitric oxide has been associated with many health benefits including
• Regulates blood pressure
• Boosts immune system
• Protects against cardiovascular disease and Parkinson’s disease
A study comparing nitric oxide production in nose breathing and mouth breathing, found that nasal breathing produced significantly more nitric oxide than mouth breathing. The quantity of nitric oxide increased in line with exercise intensity using nasal breathing. No increase was found using mouth breathing.
Want to know more? Contact us and request your free guide to getting started with running and nasal breathing.
Yet running is one of the most natural ways for us to get around, so why does it feel so hard for the majority of us? Probably because most of us are doing it wrong.
If you would like to be able to run effortlessly and actually enjoy all the benefits that you can get from running then keep reading.
Most runners will breathe through the mouth as they run. I believe this is where most people start to go wrong and the first thing I look to correct with clients.
Breathing through the nose as you run has many benefits.
Nasal breathing can;
- Regulate blood pressure
- Increase enjoyment of exercise
- Increase ability to relax
- Reduce cortisol levels
Research has suggested that chronic mouth and chest breathing will activate stress receptors in the upper lobes of the lung that stimulate the body’s fight or flight response. By breathing instead through the nose and breathing diaphragmatically, exercise can be relaxing and rejuvenating.
When air is inhaled through the nose it passes a series of hairs and a mucus lining that filters out dust, bacteria and other tiny particles. The air swirls around turbines in the nose that forces the air to swirl around and change direction causing the air to warm. By contrast, air inhaled through the mouth is unfiltered and often cold.
Nasal breathing also increases the amount of Nitric Oxide produced in the body. Nitric oxide has been associated with many health benefits including
• Regulates blood pressure
• Boosts immune system
• Protects against cardiovascular disease and Parkinson’s disease
A study comparing nitric oxide production in nose breathing and mouth breathing, found that nasal breathing produced significantly more nitric oxide than mouth breathing. The quantity of nitric oxide increased in line with exercise intensity using nasal breathing. No increase was found using mouth breathing.
Want to know more? Contact us and request your free guide to getting started with running and nasal breathing.
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