Monthly Archives: April 2013

Exercise with moderation and live longer and healthier.

Climbing a mountain is both healthy and fun.

Climbing a mountain is both healthy and fun.

Exercise with moderation and live longer and healthier.

Research from the The Aerobics Center Longitudinal Study performed by the Cooper Institute in Texas shows that one of the reasons we are experiencing an obesity epidemic is simply that we move less than we used to.

Some of the not-so-positive stats provided by the study (based on US only):
– ¼ trips are one mile or less, but ¾ of those trips are done by car.
– Children ages 5-15 bike 40% less than they did in the 70’s.
– In the US only 6% of all trips are by walking or biking. In Sweden it’s 49%.

The study provides a list of small lifestyle changes you can do to get more activity into your everyday. If you are a regular reader of Nano Workouts you know that this is pretty much what this blog is dedicated to, and who am I to argue with science.

Run, but not too fast or too long
Another study from ACLS also tracked 5000 men and women who were runners. The study showed that people who ran less than 20 miles a week, at a pace of six to seven miles an hour, had a 19% lower risk of dying from any cause when compared to non-runners. But, runners to ran more miles at a faster pace did not have any additional survival benefits. Not very surprising the study also showed that walkers suffered less risk of injury than runners. Moderation is key.

Link to reserch presentation (PDF)

Rotator Cuff Stretch in the couch

illustration of how to stretch rotator cuffs

Nel is stretching his rotator cuffs while watching TV in the couch.

On the back of your shoulders is the Supraspinatus, your rotator cuffs. This muscle risk injury if you practice racquetball or spend a lot of time in front of a computer. If you stretch your rotator cuffs often you can prevent or treat injuries. This is a simple stretch exercise you can do when laying in the couch or the bed.

Lay on your left side with your upper arm 90 degrees from your body and your forearm pointing up in a 90 degree angle. With your right hand, gently push your left wrist down while maintaining a 90 degree angle in your elbow. You will feel tension in your rotator cuff, the back of your shoulder. Hold the position for the desired amount of time and then switch to the other side.

One side is probably more tensed than the other and focus more on that side and strive for symmetry.

If you want you can place a pillow under your head for support.

Stress awareness day 2013 – Chill out with some Nano Workouts

Stress awareness day 2013

chewed up pencil

Stress awareness day 2013

April is stress awareness month and since 1992 April 16 is celebrated as stress awareness day. This is the day you should take a step back and look at your life and take actions which leads towards a healthier lifestyle.

This is how to celebrate stress awareness day:

1. Prioritize your life
Start your day by doing the most important thing. Don’t get distracted by opening your mail until that’s done.

2. Don’t get stressed if you don’t manage to do all you plan during the day. If you just managed what was most important then that’s enough.

3. Have a careless day.
We have so many must’s in our lives today. At least once a year you should have one day when you don’t have to drop off the kids to soccer practice or go to the post office. Just have some you-time.

Something to keep in mind is that 92% of all the things we worry about never happens. So worrying is mainly just a waste of energy. Statistically you should just kick back and be happy.

One of my favorite stress release exercises is Tense-release-relaxation. Try this simple exercise in bed before going to sleep. You’ll feel great. Also, remember that exercise is one of the best stress busters there are and Nano Workouts are great micro breaks which helps you stay fit and calm.