Modern life is vastly different and has become much more sedentary.
Children too used to play outdoors and engage in physical activity. Now, all too often they spend their days glued to screens and electronic gadgets.
Lack of movement has a negative impact on our health and research has established a link between sitting for long periods of time and a number of health problems, including obesity, metabolic syndrome, back and joint ailments, abnormal cholesterol levels and a number of other problems.
Leading a sedentary life also increases the risks of cardiovascular diseases and cancer.
In addition, studies in the United States, Canada and Australia have found an association between increased sedentary time and the risk of early death. These associations were independent of risk factors such as smoking, blood pressure, and obesity.
Have we received the message loud and clear yet?
If you already have a sore or aching back, your body is sending you signals that you are sitting too much. The solution is to find ways to sit less and move around more often.
In Victorian times, office clerks were not given chairs; they stood up all day to do their work. Many people are not opting to have higher desks and are standing up while they work. Others have a timer on their desks that reminds them to stand up and go for a short walk around the office every often. You might want to start by simply standing rather than sitting whenever you have the chance. Make a habit of standing while talking on the telephone. Better yet, think about ways to walk around while you work:
• Walk laps around with your colleagues rather than gathering in a conference room for meetings
• Stand up and stretch regularly during the day
• At your desk, sit comfortably, do not cross your legs, and keep your legs in motion throughout the day
• Make a habit of always using the stairs for at least two floors
• Get a copy of my office workout by sending an e-mail to [email protected].
Give the best part of the day to yourself by going out on an early morning walk. Exercising in the early morning means you start the day feeling fresh and energized. Try and get some exercise everyday even if it is only the oldest form of exercise: a daily walk. Then enjoy the weekend off. The impact of regular movement can be profound. Exercising for just 30 minutes each day will improve your circulation, help you tone up and improve conditions such as diabetes and blood pressure. Now is the time to realize: you need to stand up for your health!
Healthy recipe of the week:
Baked Aubergine and Tomato Salad
I receive many requests for more vegetarian recipes so please try this one. This is easy, quick and tastes delicious.
Ingredients
• 1 aubergine
• 8 large ripe tomatoes
• 4 tbsp olive oil
• freshly ground black pepper
• 4 sprigs of fresh thyme
Method
Heat the oven to gas 4, 180°C, fan 160°C.
Lightly oil a shallow, ovenproof dish.
Thinly slice the aubergine and tomatoes and arrange alternate slices of the aubergine with two slices of the tomato around the dish.
Season and sprinkle with thyme leaves.
Drizzle with olive oil and place in the oven to cook for 30 minutes.
Reduce temperature to Gas 3, 160°C, and cook for a further 20 minutes until cooked through.
Serve straight from the dish with pitta bread.
Ask Alva
Please help me lose some weight. I am 80 kilos and I am 157 cm tall and need to lose a lot of weight as my daughter is getting married in four weeks. I practice yoga twice a week. I have no medical problems and I do not eat very much. My husband eats the same quantity of food as I do but is very thin. I am very worried. Do you recommend a slimming tea? Smitha
Your body mass index (BMI) is 32. So you are classified as obese and your health will improve if you are able to lose weight. Being obese means that you are at an increased risk of diet related diseases such as diabetes and heart disease. Therefore it is better if you lose weight for long-term health.
Your husband may be thin because he is more active. Yoga is great but you need some other more active calorie burning activities too, such as a daily walk or a weekly swim. Alternatively, you can join a gym.
• Email me to [email protected] for a copy of my mini morning workout. Exercising in the morning kick-starts your metabolism. Instead of thinking about losing weight think about getting healthy. Use the healthy eating plan to write down what you eat each day. You can also talk to your pharmacist about taking a slimming supplement such as Actrim2, as it helps speed weight loss naturally and is made from fruit. I do not recommend slimming teas as they are diuretics, which means you lose water and in hot climates that could be dangerous.
