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PREVENTION & FITNESS
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How to reach your goal of 10,000 steps a day

By | Fitness, Workplace Health & Wellness | No Comments

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers. Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. Walking is also a great form of physical activity for people who are overweight, elderly, or who haven’t exercised in a long time. You…

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What to eat before you exercise

By | Diet and Nutrition, Fitness | No Comments

Food is what fuels your body, and is especially important to get the most out of your exercise. Your diet affects how long and how hard you can perform your exercises.  It’s a common myth that if you train on an empty stomach, especially in the morning, you burn off more fat. But the truth is that if do that, you’re more likely to eat up depleted carbohydrate stores and protein in your muscles. Ideally, eat 2-4 hours before working out, so that the food is out of your stomach and digested. The best pre-workout bite contains some form of…

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6 Healthy Eating Tips for Busy People

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If you are always on the move and find yourself pigging out on junk food at the end of the day, here are some tips to help you eat better, and have more energy and vitality to keep up with your busy schedule. Eat often You’ve probably heard that it’s better to eat small frequent meals. This is because when you eat 4 to 6 small meals a day you keep your hunger at bay by being able to snack on different foods every few hours throughout the day. With only 3 meals per day, you are more likely to…

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Ready for school? Tips for keeping immunization records up to date

By | Baby & Toddler, Fitness | No Comments

Keeping up-to-date immunization records for your family, especially your children, is important. You will need your children’s immunization records to register them for school or to travel. It is your responsibility to keep a personal record of the immunizations (vaccines) you have had in your lifetime. Most records are kept on paper, which is can be easily lost or damaged by a spilled drink or in a fire. That’s why electronic records such as Cenhealth are a great option; because the data is kept in a single place, when you need copies of immunizations records to enrol your child in…

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4 powerful ways technology can help make your health goals happen this year

By | Fitness, Tech & Digital, Workplace Health & Wellness | No Comments

If you have New Year’s resolutions around health and fitness, you’re not alone Most resolutions centre around this area, but sadly most are abandoned by February. But with some clever technology you can up your chances of success. 1. Count calories One of the most popular resolutions is to watch what you eat, and there are a host of tools available to make that really straightforward. Perhaps the most popular is MyFitnessPal, which has a really clever feature where you can input your food by simply scanning the bar code with your camera – this makes logging food really simple…

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How to keep your waistline trim this festive season

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Holiday time is when healthy habits fly out the window, especially eating and drinking. So how can you have fun, but not trash all the work you did over the year? Most holidays are associated with certain foods, Keep the focus on fun, not food. Eat frequently Some people skip meals to ‘save’ space for huge lunches or dinners. To keep your blood sugar steady without overdoing it on calories, have a good breakfast and snacks throughout the day (such as a piece of whole-grain toast) so that when you meet up with family and friends for lunch or dinner,…

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Insider tip: The amazing way people now are tracking their health

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Want to know yourself better, so you can make healthier choices and feel better? That’s essentially what the Quantified Self movement is all about. Quantified Selfers (QSs) use various self-tracking methods to measure different facets of their life, which helps indicate specific habits that make them feel a certain way. They’ll track anything from sleep to food, exercise, heart rate, mood, sex frequency, and bathroom observations. The goal is to better understand behaviors, which can hopefully lead to certain personal changes and in turn better health. While the QS movement has increased in recent years, it’s not all that new,…

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4 great benefits of fitness trackers

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Fitness and activity trackers are all the rage, and for good reason; they are a great tool for boosting your overall health by keeping track of how much you’re moving, how much you’re consuming and how close you are to your goals. Here are four awesome benefits of having an activity tracker. Building motivation When you can actually see progress and you’re aware of how far you’ve come by looking through your logs, this really helps to keep you motivated and feel that the hard work is paying off. Set goals specifically for you  We all want to achieve different…

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Skipping sleep can make you look older faster

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In a first-of-its-kind clinical trial, physician-scientists at University Hospitals (UH) Case Medical Center found that sleep quality impacts skin function and aging. The recently completed study, commissioned by Estée Lauder, demonstrated that poor sleepers had increased signs of skin aging and slower recovery from a variety of environmental stressors, such as disruption of the skin barrier or ultraviolet (UV) radiation. Poor sleepers also had worse assessment of their own skin and facial appearance. The research team, led by Primary Investigator Elma Baron, MD, presented their data this spring at the International Investigative Dermatology Meeting in Edinburgh, Scotland in an abstract…

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6 easy tricks to get you motivated for your workout

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Sometimes it’s really hard to give up your pillow or the couch to hit the gym. Use these tricks and soon your brain and body will be working in sync to get you in the best shape of your life. Workout with a Partner – Having an exercise buddy to workout with can help motivate you to exercise and work harder while you exercise. Remember why you want to reach your goal – the deeper and more emotional the reason for why your goal is important to you, the better. Maybe it’s getting a six pack, slowing down ageing, completing a…

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