Category: Wellness

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.

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.

Whether it’s to exercise more, drink more water, get 10K steps a day or to spend more time with your family, we all have habits we want to form in order to enhance our lives.

But, if you’ve ever tried changing a habit, you’ll quickly learn it’s not exactly the easiest project to undertake. So, what can be done to help you make the change?

Set a realistic goal 

Realistic means different things to different people. If you find yourself not hitting your daily or weekly goal consistently, try adjusting it to help set you up for success.

Assume and plan for obstacles

Assuming willpower will take you across the finish line seamlessly is a mistake many people make. Obstacles will present themselves and the best strategy is to see them coming and have a plan in place for when they do.

Example: “I will go take a 30 min. walk every day. I know an obstacle will be the changing seasons and to prepare I will buy extra warm socks and a hat to ensure I can still go on a walk and be comfortable.”

Understand your “why?”

You must know why you want to change. The greatest success will come if there is intrinsic motivation. What that means is that you aren’t looking to prove anything to anyone, receive praise from others or feel accepted. But rather, you are choosing to make this habit change because it will make you feel and be your best self.

Create an environment that ensures success

Whether it’s keeping a change of gym clothes in the car or purchasing a reusable water bottle to up your water intake, there are likely ways you can change your environment to ensure success is as easy as possible!

Write it down

Whether you prefer pen and paper or an app on your phone,having tangible proof that you have made a commitment to yourself can help you stay on track. Another option is setting a reminder on your phone to keep you going throughout the day or the week.

Tell someone else

What better way to stay accountable than telling someone you trust what change you are implementing? Even if they don’t actively keep you accountable, you will be more likely to follow through since you made a promise to someone else.

It takes anywhere from 18 to 254 days for a person to form a new habit, and it takes the average person about 60 days for a new behaviour to “become automatic.” Although patience is key, so is being prepared. We wish you well in making the most of this year! 

Apple season is here in Ontario and we all know, an apple a day keeps the doctor away. 

Apples are always a good idea; they are nutritious and good for your heart, promote good gut bacteria, bone health and so much more! Apples are also versatile and can be great in a salad, on a dinner plate, in a breakfast bowl or just on their own. 

Here are two quick and delicious hacks to make eating apples a little more fun this season.

Apple Chips

All you need is:

• 2 apples, cored and thinly sliced
• 1 ½ teaspoons of ground cinnamon 

Directions: 

1. Preheat oven to 225 degrees
2. Arrange apple slices on a metal baking sheet
3. Sprinkle cinnamon over apple slices
4. Bake in the preheated until apples are dried up and edges curl, 45 minutes to 1 hour. Once complete, transfer apples to a wire rack until cooled and crispy
5. Enjoy!

Baked Apples 

All you need is:

• 4 small apples
• ½ cup brown sugar
• 4 tablespoons butter
• 2 teaspoons ground cinnamon

Directions:

1. Preheat oven to 350 degrees
2. Scoop out the core from top of the apple. Stuff each apple with 2 tablespoons of brown sugar and 1 tablespoon of butter. Place in a shallow baking dish and sprinkle with cinnamon.
3. Bake in preheated oven for 15 minutes, until sugar begins to caramelize, and apples are tender
4. Healthy eating can still include finding fun ways to enjoy and share your food with others. Also supporting local farms and eating seasonally is never a bad idea. 

Happy Fall season MOVATI!

The time has finally come to begin your return to the gym. However, with so many resorting to running and body weight workouts during the Provincial closure, what does a return really look like?

The good news is that our bodies can, and will, regain strength and muscle in a relatively short period of time with the right training plan. The bad news is that it’s not uncommon to get far too excited and end up setting yourself back by doing too much, too soon.

To help you, we have compiled some tips to keep in mind for once you decide to step back into training:

Take it easy – really easy. Spend the first 1-2 weeks priming your body to return. This is especially important for those who have had no access to using weights or have not been exercising nearly close to their regular level of effort.

You want to be working with weights that feel a bit silly to even be considered moderately heavy. This is because the first week back, you’re not focused on regaining all your muscle immediately and hitting PRs, you are reminding your body of what it used to do and what is to come in the weeks following this period.

Keep your repetitions high and weight low. Focus on proper movement technique, bracing your core and breath.

Focus on setting aside time for the gym, getting the motions in and giving your muscles a friendly nudge that your months long hiatus is coming to an end.

If you take the opposite approach of challenging yourself starting on day one, you’ll be in for a rude awakening the next morning. Let’s focus on longevity over intensity!

Stay moving on your rest days! It sounds counterintuitive, but if you are very sore and feeling like you cannot do another workout, go for an easy walk or participate in a mobility/stretch session instead. It will help you feel better compared to if you just choose to remain still the whole day.

To avoid doing too much too soon, schedule your workouts to ensure success. Incorporate a dynamic warm-up to prepare your body for movement and reduce your likelihood of injury

It may be hard to get the motivation to do anything after that first workout back, but remember it is going to be uphill from here.

Get your sleep in! Sleep hours are your true recovery hours, let your body take it is time to reset. You may even start to feel more tired at the end of the day once you return to the gym, listen to your body, and get in that extra hour if needed.

Hydrate and fuel! Drink more water and do not make this the time to cut calories. Water and food will help you recover far more efficiently, and you will need it as you transition back into your regular routine and habits.

Have Fun! Having a routine and being committed is important, but do not forget to have fun. The time off has been an exercise in gratitude for us all and let’s make it a goal to come into the gym with the mentality of “I am grateful to have this opportunity.” Add your favorite exercises to your routine and participate in your favorite classes when you return. Remember to seek advice from a Fitness Professional if you are looking for a personalized program or battling an injury.

Now more than ever we truly see how much we should appreciate the time we can set aside for our health and wellness and we hope to see you soon!

With more people returning to work, returning to the gym and other regular activites, it is more important now than ever that we are getting quality sleep. You may have noticed your schedule has shifted in the last few months, but you feel like you could use a return to your old sleeping routine.

Here are a few considerations to help you get back to a consistent sleep schedule:

Set a bedtime and a wake time

It doesn’t have to be that you cut your bedtime by 2 hours immediately. However, try choosing a time just a little earlier than you’re used to. If before the closure you had a 10pm bedtime and now it’s closer to 1 AM, let’s slowly work toward midnight or 11:30. It’s not about being perfect right away, but rather making a consistent effort toward improvement.

Exercise daily

Whether it’s a group fitness class, lifting weights, going for a run or an evening walk, daily exercise is an underrated way to help you sleep better throughout the night. It doesn’t mean every day needs to include a high intensity workout, but every day try to make some time to move your body!

Turn off electronic notifications before bed

We’ve all heard the advice, but how many of us implement it? Instead of scrolling through your phone, pick up a book, listen to a podcast or spend some time with family, free of distractions.

If you insist on still being on your phone, consider setting it to “do not disturb” so there is less temptation to check it!

Get sunlight throughout the day

Our bodies react naturally to light and dark so if you may be finding it difficult to feel tired at the end of the day if you spend all day indoors and away from natural light. If you’re working from home, try to move to an outdoor setting, take a midday walk or even have your breakfast or read a book outdoors.

Limit fluid and food intake before bed

After spending time getting ready for bed, the last thing you need is the urge to use the bathroom throughout the night or just as you’re drifting off into sleep.

It may seem like it’s an impossible feat, but small changes in behaviour over time will slowly move you towards your goal and you will have your internal clock set just the way you like it!

Feelings of uncertainty, stress and anxiety are affecting so many of us as we work together to “flatten the curve.” In the interest of your wellbeing, we’ve compiled a list of tips to help you manage whatever emotions you may be feeling during this difficult time. 

1. Sleep is one of the most important components to a healthy mindset and lowering stress levels.

• • • We may be in isolation but try and sit by your window to get some sunlight. The Vitamin-D increases serotonin levels (decreasing anxiety) and helps regulate your circadian rhythm (sleep cycle). 
    • Decrease exposure to blue light (TV’s/Phones) 2 hours before bed to aid deep sleep (REM).

2. Exercise directly combats stress/anxiety and viruses by increasing natural dopamine and endorphins.

• • • MOVATI is actively posting at home workouts and LIVE streaming from Facebook and Instagram to help you get some activity in your day with no equipment.
    • 3 x 45-minute per week is great! 

3. Create a routine while in isolation. It is easy to fall into bad habits and lose a consistent productive routine. 

• • • Make your bed, get ready for the day, create a to do list and workout. 
    • Set a bedtime. Staying up late leads to sleeping in late and can ruin your circadian rhythm (sleep/wake cycle).

4. Stretching/meditation helps regulate our parasympathetic and sympathetic nervous systems, which in turn reduces stress and anxiety.

• • • MOVATI will have at home meditation and stretching routines posted on our social channels.
    • Start the day with this practice to kick off productivity or end it to decrease cortisol (stress) levels.

5. Communication. Although we are isolated, we are fortunate to have the technology to stay in contact with loved ones.

• • • Take advantage and set yourself a standard of video calling one loved one a day to support each other. Socializing increases dopamine and endorphins, which will decrease stress and anxiety.

Thank you, MOVATI Athletic members – we cannot wait to open the doors back up and see you all again soon.