Category: Wellness

When it comes to exercising during pregnancy, it turns out that as a society we were wrong about a lot. You likely know people who hold many beliefs that are considered now to be outdated and you may still hold some of them yourself.

As a facility that has many members who will perhaps one day end up pregnant, it’s prudent we reinforce current recommendations and clear up common myths when it comes to keeping the pregnant body fit and healthy!

MYTH #1: If you didn’t exercise before pregnancy, you shouldn’t start

This one is probably the most common one you’ll hear, and it may surprise you that it is indeed a myth. While it’s true you shouldn’t start intense and frequent training all at once if you were sedentary pre-pregnancy, starting to exercise and building the habit of moving your body is highly recommended assuming you have been cleared by your physician to do so.

In fact, according to the 2019 Canadian Guideline for physical activity throughout pregnancy, it is strongly recommended that women who were previously inactive to be physically active throughout pregnancy unless they have specific contraindications.

MYTH #2: Pregnant women should stop lifting weights and only do very light exercise

This is not true! While pregnant people go through many bodily changes and some adjustments may have to be made to accommodate, the pregnant body is still quite resistant and should be moved in a variety of ways.

According to the 2019 Canadian Guideline for physical activity throughout pregnancy:

• Pregnant women should incorporate a variety of aerobic exercise and resistance training activities to achieve greater benefits.
• Pregnant women should accumulate at least 150 min of moderate-intensity physical activity each week to achieve clinically meaningful reductions in pregnancy complications.

MYTH #3: You don’t have to change anything about your exercise regime

While most types of exercise are encouraged, to assume that every activity should get the green light would also be incorrect.

There are several contraindications for moderate-intense exercise that you should discuss with your doctor and in that case, you should follow their specific advice on how to proceed.

For otherwise healthy pregnancies, you should still avoid activities where you are at risk of falling or experiencing impact to the abdomen. Examples of this may include one legged exercises and step ups without any balance support, or even sports like skiing, snowboarding, mountain biking etc.

There is also some evidence to suggest high intensity interval training should also be avoided especially for those with complications and it’s best to review your exercise plans with a medical professional who is well versed in the most updated recommendations.

Gone are the days of not lifting a finger for 9 months out of fear that it will negatively affect your pregnancy. The reality is that the moment you deliver the baby you will be expected to carry strollers out of cars, car seats, or even just carry your child, and so deconditioning yourself entirely for more than half a year isn’t in your best interest.

With the proper guidance, most pregnant individuals can continue to exercise throughout their pregnancy, and it will likely lead to better outcomes for parent and child.

References: 2019 Canadian guideline for physical activity throughout pregnancy, Mottola et. Al. (https://bjsm.bmj.com/content/52/21/1339)

Intermittent fasting is a form of time-restricted eating that has been popularized in the last several years, most notably as a method for losing weight.

It’s grown so much in popularity that you probably know someone doing it right now or who has done it in the past. But what is it and does it live up to the hype?

What does intermittent fasting mean?

Intermittent fasting, in short, means that you are abstaining from food for an extended period. You can think of the time between dinner and breakfast as “intermittent fasting,” but in popular culture it refers mostly to those who intentionally fast for longer than the conventional period of dinner and breakfast.

While someone typically fasts 8-12 hours from evening to night, someone who is partaking in “intermittent fasting” will extend this to 13-18 hours.

Why has it gained popularity?

Intermittent fasting has gained popularity much like any diet gains popularity: it provides novelty and presents an alternative to the current popular views. This particularly will catch the attention of those who are struggling to find success with the current prevailing methods.

For so many years the predominant belief was that 6 meals a day were the way to success in fitness and as such intermittent fasting came as a direct challenge to that belief system. This then provides a new way to achieve the same goal, but for those who have not found success or adherence with previous method.

In addition, it marketed itself as a “non-restrictive” way of eating since there were no rules for what you could consume. However, we should be careful in labelling it as non-restrictive because it is restrictive, just with time instead.

Is Intermittent fasting the magic pill we’ve all been waiting for?

Many do find success with intermittent fasting because it simply lessens their opportunity for overconsuming food throughout the day. It is also a naturally preferred way of eating for many, especially those who were never fond of breakfast to begin with.

In the end, if you lose weight, you simply did so by creating a deficit in overall calories consumed. The act of holding off eating is not a magic pill, just one strategy, and it may not work for everyone.

Women have reported the loss of their menstrual cycle so that and any other hormonal abnormalities are something to be aware of. Further, those with a history of eating disorders and disordered eating behaviours should acknowledge that this is still a restrictive way of viewing meals and likely isn’t advisable.

Please speak with a dietician or medical professional before altering your diet in a significant way and remember the right diet will always be the one that is sustainable for you in the long term.

One of the most important things we can focus on in 2020 is supporting our immune systems. With both COVID-19 and the flu season upon us, it’s more important now than ever to tend to habits that will help us in the long term.

Exercise has been historically seen as an immune system suppressant, but the opposite appears to be true.

Also remember, in addition to exercise and our other recommendations, one of the best ways to keep yourself healthy during a pandemic is by keeping a 6ft distance from those around you, regular hand hygiene and wearing a mask whenever possible.

Changes to immune system due to exercise 

Exercise is good for many long-term health conditions such as osteoporosis and heart disease; however, there appears to be a benefit even for acute conditions like colds, flus and other viruses like COVID-19.

Getting regular exercise can help flush bacteria out and keep your airways clear and less susceptible to getting sick.

In addition to flushing bacteria, after a bout of exercise, antibodies, molecules that help you fight immune system threats, will change the way they behave in your body. It’s not confirmed that this exercise-induced change will prevent illness however it is speculated that because more antibodies are circulating around, they could potentially be able to detect a threat sooner and, ultimately, protect you.

A third way exercise supports your immune system is by helping you reduce stress. Both at a mental health level and at a physiological level. It’s no surprise that we feel good after exercise but exercise really does have an impact on our stress hormones which are known to be immune system suppressants.

Other considerations: Sleep, Nutrition, Stress

While exercise is great for a number of reasons there are some additional considerations and lifestyle changes that can’t be ignored when caring for your immune function.

Sleep is our time to rest and regenerate, and that includes our immune system. One of the best gifts you can give to your body is by getting 7-9 hours of quality sleep every day.

In addition to sleep, we should pay attention to what we put into our bodies. Nutrition can’t be ignored as the vitamins and minerals in food helps run all our body systems including the immune system.

And finally, stress can be considered a threat to our immune system which is why you may find yourelf getting the sniffles after a difficult or stressful month. With that, try to manage your stress as best as possible and seek support and help if you are struggling.

In Conclusion

Exercise is good for you, pandemic or not. While other factors also play into how our immune systems function we should welcome regular exercise as a preventative tool in our toolbox.

If we look at lifestyle differences in most people from even just 50-100 years ago it’s no secret that automation and the digital revolution has taken us by storm. We no longer wait in line for a teller because we have online banking and ATMs and groceries can come straight to our doors with the click of a few buttons. Although convenient, what is this doing to our physical health and could addressing this area of your life be the key to reaching your goals?

What is NEAT?

NEAT stands for Non-Exercise Activity Thermogenesis and is, in short, all the moving you do in a day that you don’t consider exercise. This means anything like taking out the garbage, walking around the grocery store, doing laundry and vacuuming.

What does this mean for your body composition?

The total amount of energy you use up in a day is a combination of the energy it takes to keep you alive at a cellular level, the energy you use to exercise and the energy you use to do all the other activity. So, assuming you are getting some exercise in a week, the most reasonable way to increase your total energy expenditure is by adjusting NEAT, or simply put, filling your day with more general, low impact activity.

Someone who is sedentary and adds in a single walk in their day may notice remarkable differences; however, if you are already generally active throughout your entire day the changes may not be as significant but it may be worth a shot to try and find more opportunities for it!

Simple ways to increase your daily activity levels

• Park farther away from the store or destination
• Stand when doing stationary household tasks like folding laundry or chopping vegetables
• Turn on your favourite podcast and go for a walk for the duration of the entire episode
• Have fun and play alongside your kids outside 
• Turn on some music and just dance 
• Go to the restaurant and order food in person instead of choosing delivery
• Consciously choose to take on more physical tasks around the home if someone else is largely responsible for them now

Why increase NEAT and not just do more exercise?

At the end of the day, exercise is stressful for the body. It’s a good kind of stress, but too much of a good thing can also be bad. The great thing about NEAT is that these activities for the most part go unnoticed and may not make a huge difference in your appetite but in the end will likely enrich it, both by adding more activity into your day and consequently giving you more energy to continue staying active throughout your days to come.

The fitness industry has for long focused on the physical benefits of consistent exercise, such as increased muscle mass, endurance, improved cardiovascular health and other metabolic effects.

However, an often overlooked, but equally significant, area of improvement most regular gym-goers report is improved mental health. So, is this really the case and why does it occur?

Improved Sleep

It’s well known that sleep and mood are closely related. You probably notice in yourself what a difference a good night’s sleep can make in the way you carry yourself and in your interactions with others.

And the great part about exercise is that it can improve your sleep quality! If you have trouble falling asleep you may be surprised by what exercise can do to help improve this part of your life. The effects of good sleep will slowly trickle into all areas of your life and help you be the best version of yourself.

Social Interaction

Have you noticed working out from home just isn’t quite the same? It may be because part of the positive effects that come from being around other people!

Even if you don’t engage in conversation with other members or staff, a simple “hi” as you walk through the doors, a smile from a stranger or asking how many more sets someone has left on a machine all add up and play a part in keeping us feel part of a community. This feeling of togetherness and belonging is a core element of good “mental hygiene.”

Stress relief

Stressful day at work? An exercise session may be just what you need to put a pause or even a full stop on the cycle of negative thoughts running through your mind. It is a time to focus on yourself, both mentally and physically.

Putting a halt to the cycle of negative thoughts and feelings allows us to process them and turn a new leaf. Once we are able to work through the short term emotions we can approach life’s problems in a better frame of mind which, in turn, supports long term mental health!

Boost Self-Esteem

What feels better than reaching a goal? The gym gives us the tools and space to achieve quantifiable goals, both big and small. Sometimes life gets in the way of our emotional well-being but coming into the gym and seeing that you’re getting stronger or moving faster can act as a catalyst for a better day, week or month.

Our self-esteem is how we view ourselves and so making time for our physical and mental health tell your brain that you matter most and are capable of achieving your dreams even outside of MOVATI’s walls.

So, how much do you need?

The recommendations are to set aside about 30 minutes in your day, 3-5 times a week to notice improvements in mental health, particularly with anxiety and depression. Even if you can’t make it into the gym 3-5 times a week, pairing gym workouts with outdoor walks and leisurely activity can also help you reap the benefits.

Days are getting shorter and maximizing the time you spend outdoors can be great for your mental and physical health. However, don’t let the dropping temperatures discourage you from getting some fresh air, you just need to be smart about it! 

Here are some tips for dressing for an outdoor sweat session:

Check the temperature and dress in layers

The rules for layering are as follows: sweat wicking layer followed by an insulating layer and/or followed by a shell or protective layer. Depending on the temperature and how windy it may be you may not need all 3.

Check the temperature and add 10 to 20 degrees, that is how you will feel while exercising.

Stay Dry!

A common mistake is assuming you need to be dressed as you would if you were just standing out in the cold. The opposite is actually true! You should avoid dressing in too many warm layers to minimize excessive sweating.

An important tip to remembers is to make sure to wear a sweat wicking-layer close to your skin to minimize sweat absorbing into your clothing throughout the workout. This can look like choosing a long sleeve top made of activewear material instead of a cotton shirt.

Cover your hands, head, feet and ears

When our bodies feel cold temperatures, they prioritize keeping our most important organs safe, which means blood flow is directed to your trunk. This leaves your hands, head, feet and ears vulnerable to feeling much colder.

Hat gloves and socks really are more important when exercising outdoors than a thick sweater would be!

Wear sunscreen

The sun is still out, and your skin still needs protection. Do not forget your sunscreen before you head out, not matter how cold it is!

Pay attention to wind chill and stay home during extremes

Don’t forget that frostbite can happen, but the risk significantly becomes elevated at temperatures below –28 degrees Celsius. This includes wind chill, so even if it’s -5 Celsius, if it feels like –28 Celsius, stay home and opt for an indoor workout.