Exercise Prescription

Lifestyle

Smoking

Several studies have suggested that smoking may be associated with decreased fertility among both women and men. In men, smoking has been shown to cause decreased sperm motility; abstinence from smoking leads to return of motility. In women, numerous studies have confirmed a decreased fertility among women who smoke, documenting adverse effects on several crucial processes such as ovulation, tubal transport and implantation.

Cigarettes contain over 1000 chemicals, invasion of these substances reduces oxygen uptake therefore oxygen delivery to organs and foetus is impaired.

Women who smoke during pregnancy run the risk of their baby being premature or of low birth weight (the average reduction in birth weight is 200grams).

Numerous studies also show that intellect is also affected in children of mothers who smoked during pregnancy, as well as an increased risk of childhood cancers.

Activity:

we are innately programmed to be active, unfortunately a large percentage of the population are inactive. A sedentary lifestyle has negative implication on overall health, additionally reducing the natural function of the body will decrease your chances of becoming pregnant.

However if you lead a moderately active lifestyle then this will have a positive impact on fertility and subsequently the health of the foetus.

Exercise

Taking regular exercise is beneficial for everyone, it helps to reduce stress levels, enhances cardiovascular efficiency, helps with weight management, posture, muscle tone and overall health.

If you are not used to taking regular exercise then we recommend that you start slowly, first think about the type of exercise you like, if you enjoy it then you are more likely to be motivated to stick with it.

Invest in a good pair of shoes, footwear is crucial for support and cushioning of the limbs.

Invest in a supportive bra, preferably a lycra mix which will hold breasts in place during exercise.

If you choose gym based exercise or jogging get professional advice and begin a personalised exercise programme. It is important that you don’t expect too much of yourself, using a heart rate monitor will help you to workout at the right level. Your trainer will work out an appropriate heart rate based on your age.

If you are pregnant and thinking of beginning an exercise programme, then consult your doctor and ask him to check your progress, he will need to take into account, blood pressure, iron count (many women find that they become anaemic during pregnancy, this can make you feel tired.), blood sugar etc.

If exercise is part of your daily routine then let your body guide you, ensure that your goal is based on the health of your baby, not necessarily for fitness or weight loss.

For professional advice please email di@activeaims.biz or contact Active Aims Ltd on 01509 229 042.

Relaxation and Sleep

Relaxation should be included as part of a healthy lifestyle, relaxing helps our body and mind return to equilibrium aiding sleep and recovery. Everyone will have their own ideas about how to relax, this could include, watching movies, yoga, creative pastimes, taking a bath, social gatherings etc. The activity you choose should be fairly low key and help to relieve you of the pressures of the day, ultimately reducing stress and aiding sleep.

Sleep is essential for our brain recovery, the amount of sleep needed is dependant on each individual, but 6 – 8 hours is the recommended quantity. Our brains recover during deep sleep, which occurs in approximately two hour waves therefore undisturbed sleep is preferable for recovery.

Impaired sleep or sleep deprivation reduces cognitions and performance and has a negative effect on behaviour.

New parents are often deprived of sleep during the first few months and it is expected that you will be up in the night with your baby, feeding, changing and generally reassuring your newborn.

Never mind catching up on house work whilst your baby sleeps during the day, take the opportunity to cat nap, you will feel far more refreshed.

Weight Management

Body Fat percentage, rather than weight itself should be considered during planning and pregnancy. Having the right amount of body fat enhances fertility, too much or too little reduces fertility.

Body fat increases when energy input is higher than energy output… it is that simple!

If you would like a diet and lifestyle analysis please email di@activeaims.biz or contact Active Aims Ltd on 01509 229 042.

Stress Management

Learning to cope with pressure is extremely useful whether you are planning a family, pregnant or post natal.

Pressure increases for reasons, which are unique to each individual; understanding your emotions, reactions, behaviours and thoughts can help you increase your tolerance to pressure and develop positive coping strategies.

Excessive pressure will decrease your chances of becoming pregnant, if you are pregnant stress responses will have an effect on the foetus additionally a young child will also respond to the pressure you are feeling.

Health coaching explores the triggers which are associated with your personal stress responses, then works with you to develop appropriate coping strategies.

Diet

Additional nutrient requirement

If you are planning to become pregnant it is recommended that you should take folic acid supplements - even if you are healthy and have a good diet. Once pregnant, continue to take the supplements for the first 12 weeks of pregnancy. If you take folic acid supplements it reduces the risk of having a baby born with a defect of their spinal cord such as spina bifida. It probably also reduces the risk of having a baby born with a cleft lip and palate, and of premature labour.

Folic acid (folate) is a vitamin and is needed to make new cells in the body. The body does not store very much folic acid. You need a regular fresh supply to keep healthy. Pregnant women in particular need a good supply of folic acid which is used by the developing baby. The very early stages of pregnancy are crucial in the need for folic acid. This is why folic acid supplements are recommended for women planning a pregnancy. (Information source – The department of health).

Many foods contain folic acid including vegetables such as spinach, sprouts, broccoli, green beans, and potatoes. Some bread and breakfast cereals are fortified with folic acid. However, the intake for each individual can vary.

Everyone needs a certain amount of body fat, fat is crucial for protection and warmth, it also plays a key role in nerve transmission. The table below will help you to recognise how much fat there should be on your body.

Females	Healthy	Over fat	Obese
14-19 years	18%-29%	30%-25%	35%+
20-39 years	22%-33%	34%-38%	39%+
40-59 years	23%-34%	35%-40%	40%+
60-79 years	24%-36%	36%-43%	43%+

Males	Healthy	Over fat	Obese
16-19 years	10%-20%	20%-24%	25%+
20-39 years	8%-20%	20%-25%	26%+
40-59 years	11%-22%	23%-28%	28%+
60-79 years	13%-25%	26%-30%	31%+

The health risks associated with being obese include, hyperlipidemia, diabetes, hypertension, cardiovascular disease, cirrhosis of the liver, gout, renal abnormalities, reduced pulmonary function, menstrual and ovarian abnormalities, osteoarthritis of the knee joints in women, risks in pregnancy and peptic ulcers.

The psychological impact of obesity can include, low self esteem, low confidence, low motivation and drive.

Many people who are overweight or obese find the very thought of changing their habitual behaviours and making lifestyle modifications extremely daunting. Perception of change is often viewed as a huge uphill struggle. In reality this does not have to be the case.

Health coaching can help you to achieve a mindset which will enable you to visualise realistic goals, recognise lifestyle habits which contribute to ill health and work with you to gradually form new behaviours which have a positive impact.

We are health professionals and do not advise quick weight loss programmes, fad diets or excessive exercise, health education and an understanding of mindset and lifestyle forms the basis of our programming.

Whilst exercise and activity will hopefully become part of a lifestyle plan, our clients are assessed to ensure that the right mix of programmes and options are put in place to gain the results our clients expect.

There are two types of DM type 1 which is insulin dependant diabetes and type 2 which is non-insulin dependant diabetes.

The difference:

Type 1	Type 2
Juvenile onset	Maturity onset usually over 40
Usually abrupt	Gradual onset
Can be associated with a family history of this disease	Can be associated with a family history of this disease
Body composition is normal	Body composition is usually obese
Blood insulin levels are reduced or absent	Blood insulin levels are normal or increased
O resistance from cells	Cells are resistant
Treatment for control of hypoglycaemia is insulin, diet and exercise	Treatment is weight loss, exercise, diet, oral hyperglycaemic drugs or insulin

The symptoms

The causes of type 2 diabetes mellitus can include obesity, physical inactivity, diet, aging and stress.

Type 1 diabetes

It is difficult to provide a standard set of guidelines when starting an exercise programme, however it would be recommended that a medical examination precedes any type of programming; this would include a treadmill stress test and some education on control and self monitoring of blood sugar.

Type 2 diabetes

Treatment of this disease will include a mix of diet, exercise and activity again health coaching and education is beneficial if you have suddenly been diagnosed with type 2 diabetes.

We would recommend that exercise programmes are carefully prescribed, calorie intake should be modified and adjusted to work towards an ideal weight.

Carbohydrates should make up 55-60% of the dietary intake, fibre increased and refined sugars decreased.

Fats should only make up 30% of the dietary intake with saturated fats less that 10%, consumption of protein only 0.8 grams per kilogramme of body weight, alcohol only in moderation and salt at only 3 grams per day.

For further information, health coaching and specialised exercise programming email di@activeaims.biz or call Active Aims Ltd on 01509 229 042

The lower back is also called the 'lumbosacral area' of the back. It is the part of the back between the bottom of the ribs and the top of the legs.

Most of the lower back is made up from muscles that attach to, and surround, the spine. The spine is made up of many bones called vertebrae. The vertebrae are roughly circular and between each vertebra is a 'disc'. The discs between the vertebrae are a combination of a strong fibrous outer layer and a softer, gel like centre. The discs act as shock absorbers and allow the spine to be flexible.

Strong ligaments also attach to adjacent vertebrae to give extra support and strength to the spine. The various muscles that are attached to the spine enable the spine to bend and move in various ways.

These ligaments are easily overstretched if the correct techniques are not used to lift heavy objects.

Lower back pain accounts for more lost work hours than any other occupational injury. It is considered that weak abdominal muscles and poor joint flexibility in the back and legs are primary factors related to lower back syndrome.

Test your own hamstring and gluteal flexibility by sitting upright on the floor then reaching towards your feet with your hands. If you find it impossible to sit up straight then muscles are tight and your body will negatively compensate for this. If you can sit up straight but can’t reach your toes then you might just need some flexibility exercises.

Core exercises, which strengthen the abdominals and back muscles plus a flexibility programme helps to prevent lower back pain and aid rehabilitation.

Our professionals at Active Aims can with you in rehabilitation and prevention of lower back pain.Email di@activeaims.biz or contact Active Aims Ltd on 01509 229 042

The aging process depends on a combination of both genetic and environmental factors. Overall, genetic factors seem to be more powerful than environmental factors in determining the large differences among people in aging and lifespan.

Cellular Changes Associated with Aging

Aging causes functional changes in cells. For example, the rate at which cells multiply tends to slow down as we age. Certain cells that are important for our immune system to work properly (called T-cell lymphocytes) also decrease with age. In addition, age causes changes in our responses to environmental stresses or exposures, such as ultraviolet light, heat, not enough oxygen, poor nutrition, and toxins (poisons) among others.

Bodily changes occur during aging, cells become less elastic giving rise to the appearance of more facial wrinkles, there is a deterioration in cardiovascular function, joint mobility and muscle strength.

It may be beneficial to identify the positive effects of aging, in short a repertoire of strategies for coping with stressful situations and a wealth of worldly knowledge.

Health and fitness for this population group should surround the benefits of staying independent for longer. Leg strength is still necessary for climbing stairs, walking up hills and general day to day activities. Shoulder mobility plays a key role in washing hair, changing light bulbs and in fact any activity which requires reaching above head height.

Grip strength is useful for taking lids of off jars, core strength is helpful for physical support etc.

It should be noted that cardiovascular training, strength training and flexibility programs yield positive results for this population, however the programming should be carefully prescribed to meet the ability and physical function of the client.

The health professionals at Active Aims Ltd can help you to stay independent for longer, help with diet, mindset, activity and exercise programming. Please email di@activeaims.biz or call 01509 229 042.

Understanding your personal response to excessive pressure is helpful when developing coping strategies.Categorising responses into physiological, behavioural and psychological is useful for determining route cause and reaction.

Effective coping strategies are far easier to adopt if you are knowledgeable about your personal pressures and stress responses.

Prolonged stress responses can manifest into ill health, for example hypertension, high cholesterol levels, headaches, irritable bowel syndrome. Psychological complications can include, low confidence, de-motivation, avoidance of others leading to isolation, irrational behaviour etc.

Exercise is an excellent way of reducing the impact of stress, physiological changes occur which result in a release of endorphins (these are endogenous, morphine like chemicals) they change or lessen our perception of pain, causing a feel good factor. The sense of positivity can last as long as six hours after exercise and are related to reduction in depression, anxiety and tension.

Develop effective coping strategies and a healthy lifestyle call Active Aims Ltd on 01509 229 042