The longest journey begins with the first step. The subtle lifestyle adjustments suggested in this wellness plan seem simple but can add up to big changes for the better! Last week, we listed the first three steps.
Hydrate well.
With warmer temperatures, you’ll need more fluids. Adequate hydration means proper functioning at the cellular level leading to stronger muscles, less joint pain, clearer thinking and better digestion (to name a few of the millions of processes that depend on balance). But skip the “power drinks.” They are filled with processed sugars and chemicals that unnecessarily burden your system. Research suggests that one serving has 36 grams of sugar! Sports drinks do contribute to electrolyte depletion that can occur after more than one hour of intense, sweaty exercise. If your activity is less than that duration, or not that intense, water is the best hydrator. Electrolytes are also naturally replenished with fruits and vegetables, so prolonged sweaty days can be efficiently fuelled with snacks featuring these items.
Alcohol is dehydrating. And it contributes to our calorie load. A possible compromise might be one full glass of water before each alcoholic drink.
Add strength training to feel better in your bathing suit.
It is important to get your heart pumping each day to keep that muscle toned but there is far too much emphasis, in general, on cardiovascular exercise. Up-to-date research suggests that 75 minutes per week of fairly intense movement is enough to get heart healthy. That means about 15 minutes, five days per week, of something that leaves you fairly breathless and feels intense. It could be a jog, fast bike ride or swimming front crawl style. Exercising vigorously more than this risks repetitive strain on joints and leads to unnecessary exhaustion. This can create a big spike in hunger signals due to the system overload and an erroneous belief that, because you exercised, you can eat whatever you want. Diet is 80 per cent of weight loss.
Strength training, conversely, places varying loads on the muscles which signals the fibres to rebuild to meet that load next time. Muscle tissue requires three times more calories than other types of tissue. Maintaining a steady diet feels easier when strength training is the emphasis because it doesn’t cause the dramatic spikes in hunger signals previously mentioned.
Lifting weights is the most common strength training exercise but there are many options. Racquet sports, paddling, planks, pushups, lunges, squats and, my personal favourite, yoga, all feature opportunity to build muscle. The classic sun salutation in yoga sneaks in lunges, planks and pushups. Click here to see a how to video that shows progressions for every fitness level.
Take in some live music.
Summer is the time to enjoy free live music outdoors. Research shows that music stimulates our brain in unusual ways. But our bodies are so much more than just the brain! We have circulating neuropeptides in our systems that connect every cell in the body, carrying chemical messages that influence our mood and memories. Ancient practices, like yoga, have embraced the power of sound for millennia. All the world’s spiritual traditions utilize some form of chanting or music in worship.
Listening to music live adds an additional dimension. Not only do we respond directly to the energy waves of sound, but the group dynamic increases our susceptibility to the energy. Humans are hard-wired to be pack animals. Music provides that “universal” language that draws us into our tribe.
In Niagara, there are free concerts every Tuesday at Charles Daley Park (Lincoln), Wednesdays in Thorold and Thursdays in Fonthill. In addition, many of our local wineries and pubs are polishing up the outdoor spaces for intimate concerts. And then there are the fabulous festivals that abound!
Next week, we’ll continue your Summer Wellness plan.
