Staying Healthy – What’s Your Number?

2012-08-26 21.02.36Staying healthy in a study led by Dr Sandra Mandic, of the University of Otego in Dunedin, New Zealand, of nearly 4,400 healthy US adults, found that the 20% with the lowest physical fitness levels were twice as likely to die over the next nine years as the 20% with the next lowest fitness levels.

In other words, if you can get yourself out of the least fit 20% of the population, you can double your survival chances.   http://www.menshealthforum.org.uk/walking/19595-unfit-start-here#sthash.MSjGF22k.dpuf

Now I don’t know about you, but I like percentages, you always know where you are at a glance.  So where do you think you are in these percentages?

If you’re struggling with your health and fitness (as a lot of guys do) and you don’t think your numbers are good, think about this for a whole minute right now.  It’s in that minute that you can decide to change it around.  And do something about it today?

Here’s a percentage you won’t want to be part of.  Nearly 40% of guys are classified obese.  And this percentage is rising. So let me give you something right now in this blog to help you get started.

Keeping weight gain under control is key; you can only do this through good nutrition and regular exercise, working through the full range of movements.

Here’s a basic guide to a good diet and a couple of simple, do-able exercises to get you started.

Diet:  Eat regularly; say no more than 3 – 4 hours apart.  5 – 6 ounces of Protein, that’s Fish, Chicken, Lean meat, as much Fruit and Vegetables as you want.  Keep Carbs to a minimum, that’s Bread, Pasta, Rice, Potatoes, this is important for weightloss.  Drink lots of water all day long, your Body and your Brain will be completely hydrated working like a well-oiled machine.  And now Exercise.  These will get you started, though you’ll need to do more than this to see real results.

 Exercise:

WEIGHTED SUMO SQUAT – Glutes (Butt) and Legs

1.  Stand with your feet slightly wider than shoulder width apart, and your toes turned slightly out.  Hold a weight down in front of you in both hands, so your arms are fully stretched. You can use a 5kg dumbbell, or my preference is a 6kg Kettlebell if you have one.  If not, a melon, bag of sugar or litre bottle of water is fine.  To create some weight to get you started.  This is a weighted exercise but if you’re new to this, and in my experience, doing the Squat correctly is more important, the weight can be added another.

2. Squat down until your thighs are almost parallel to the ground.  Don’t stick your bum or chest out – stay upright and tall with your head facing forward.  As you rise up again squeeze your glutes (buttocks).  Do three to four sets of eight to twelve squats.  Remember don’t over-do it.  Doing it right is more important than the amount of sets you do, this can be scaled up over time.

THE FIRE HYDRANT – Flexibility and Functionability

1.  Start on all fours, keeping your hands directly below your shoulders.  Hold in your abs.

2.  Leaving your left leg on the floor, lift the right one up and out to a 90 degree angle keeping it bent, bring it back down again to a count of 30 seconds.

3.  Lift your right leg in the same way again, but this time move it up and down for the 30 seconds.

4.  Finally, lift your right leg up and down as slowly as you can for a further 30 seconds.  Repeat the whole sequence three to four times on each leg.  Remember don’t over-do it.  Doing it right is more important than the amount of sets you do, this can be scaled up over time.

So that’s it.  Make the change

There is such a lot on this website that can help you stay healthy.   Please leave me a comment, let me know what you think. And if you want to contact me directly regards your health and fitness email me at phil@mensfitnessat50.com or leave me a voice mail right now.  In the box on the right of this page.

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