Cool-Down, Fuel Up, Cleanse: Your Post-Workout Skincare

There’s no denying the benefits exercise has to your overall wellbeing – but you still have to take special measures to look after your body following a workout. You cool-down, fuel up and massage those aching muscles, so why don’t you give your skin wellness the same care and attention? According to anti-ageing wellness expert Anvi Mehta, ‘Regular workouts regulate the body functioning and stimulate the body processes. There is a lot of sweating, and release of body toxins. This helps to open the skin pores and rejuvenate skin cells. Post workout care generally is done to cool down the body. The post workout care should contribute to skin care and nourishment as well.’ But how do you do it? Let’s look at a few tips to help you look after your skin following a workout.

 

1. Avoid the Sun: ‘Our skin pores are open after a gym workout,’ Mehta explains. ‘Avoid going directly in the sun after a workout session is over. The sun rays can cause harm to your skin. Your skin may get tanned by direct exposure to sunlight. For a post workout care, the first thing you do is cover your face with a scarf when you are out in the sun immediately after a workout. You can also use a sun block cream or lotion, but it does not protect the skin as much as covering your face would do.’

 

2. Cleanse, Cleanse, Cleanse: Mehta points out, ‘When working out you sweat a lot. You are sweaty and sticky from top to toe after working out. A post workout care you must diligently follow is have a shower after cooling or relaxing yourself. The sweat can make you uncomfortable and it becomes a dwelling place for bacteria, viruses, dust and dirt. Therefore, clean yourself after a workout. Do not be harsh on your skin, use mild shower gels and a soft loofah to clean yourself.’

 

3. Re-Hydrate: ‘Your body is drained out of water after a workout,’ warns Mehta. ‘You must re-hydrate your skin and body after a workout session. Drink a lot of water to hydrate your body. Also, use a lot of moisturiser on your skin after a shower. Your skin needs moisture to become supple and soft again. Use a moisturiser of a good company for this purpose. Do not use a moisturiser unless you have had a shower. Sweaty skin should not be layered with a cream. Use this tip for skin care after workout.’

 

4. Be Hygienic: Mehta warns, ‘If you opt for a gym washroom for a shower, be careful of the towels and cleansing products you use. Do not use towels already used by someone. The sweat of other people can cause acne on your skin. You must use clean and washed towels to clean your body off from the sweat. Cleaning your skin should be hygienic. This is a must-follow tip for skin care after workout. Also, avoid wearing gym clothes after washing yourself clean. Gym clothes will be sweaty and grimy, they may cause acne and other skin related problems.’

 

5. Avoid Contamination: ‘Everybody in the gym sweats because of the exercises they are doing,’ says Mehta. ‘After a workout, avoid touching anybody else who is still working out. Coming in contact with other people’s sweat may also cause skin acne, pimples and other related problems. After a workout, avoid coming in contact with other people, their sweat filled clothes, towels, etc. This is an important post workout tip for skin care after a workout. When you are in a gym you must be careful with your skin.’

Categories: cleanse cleanse, gym clothes, hydrate, Post-Workout, related problems, skin care, Sun Exposure, workout avoid, workout care, workout nbsp, workout session

Gym Advice for Beginners: How to Workout and Stay Safe

You may want to get started on a wellness programme, but jumping right in without following any advice for beginners can seriously impede your progress, and potentially put your overall wellbeing at risk. Fitness expert Asha Das comments, ‘Many people have opted to go to the gym for a workout. This is an excellent way to start sweating. You have many exercise machines at your disposal and even a trainer to guide you through a schedule. But, many newcomers fail to follow fitness tips for gym beginners. Gym tips for beginners are imperative in helping you tap into your potential and make the best use of your workouts. These also ensure that you are not doing anything wrong. Simple mistakes can make serious consequences. It can also hinder your body from getting the best results from the exercise programme.’ So how do you start exercising in a safe way and get the most out of your workout?

 

1. Take Safety Precautions: According to Das, ‘The first thing to do before joining a gym is to ensure that you are able to perform these exercises. Answering the Physical Activities Readiness Questionnaire (PAR-Q) or consulting your doctor before joining the gym may help.’

 

2. Have the Right Gear: ‘The first among fitness tips for gym beginners is to have the right gear for exercise,’ says Das. ‘Wear proper training shoes and clothes for a gym workout. The wrong gear will hinder your exercise and can even cause injury.’

 

3. Talk to Your Trainer About Everything: Das points out, ‘Among gym tips for beginners, one of the most important ones is to let your trainer know of your limitations and medical conditions if any. He will then be able to arrange your training to help you without stressing your body.’

 

4. Be Consistent: ‘Be consistent with your exercises,’ Das instructs. ‘Your trips to the gym should be regular, preferably seven times a week. Consistent efforts will help you reap the benefits.’

 

5. Don’t Neglect Warm Up Exercises: ‘Many people tend to run to a machine as soon as they enter the gym and start sweating,’ says Das. ‘But this is harmful for your body. Among fitness tips for gym beginners is one to do some warming up before exercising.’

 

6. Mix Up Your Routines: Das notes, ‘We know many people who seem to be in love with the treadmill. They will stay stuck on the treadmill till they leave the gym. Mixing up your exercise routines is another among fitness tips for gym beginners.’

 

7. Keep Your Body Hydrated: ‘Among gym tips for beginners, another one is to stay hydrated,’ Das suggests. ‘You are driving your body to do a lot of unaccustomed exercises and this will cause the body to lose fluids. Keep sipping some water between exercises.’

 

8. Do Not Slouch: Das advises not slouching ‘while doing any of the exercises. Keep your body straight and look ahead and not at your feet. Relax the shoulders and take deep breaths if you find yourself slouching.’

 

9. Know When it’s Time to Stop: ‘Gym tips for beginners include knowing when to stop,’ Das warns. ‘Listen to your body for chest pains or shortness of breath during exercise. If this happens, you should stop exercising. Increase your workout length over some time.’

 

10. Don’t Forget Your Cool down Sequence: Das points out, ‘Like warm up exercises, cool down exercises are also required before you stop your workout for the day. These exercises are designed to relax and soothe your muscles after a vigorous training session.’

Categories: beginner, beginners, body, das points, exercises, fitness tips, gym beginners, gym tips, hydrate, nbsp, Tips, Warm-Up

How to Take Care of Your Nutritional Wellness in Your 50s

When you were younger, nutrition wellness was important. You needed milk to promote healthy teeth and bones, you were given plenty of fruits and vegetables, but nutrition isn’t really a factor once you reach 50, right? Surely, all the damage has been done and there’s nothing you can do to change it? Not according to award-winning wellness writer Hope Gillette, who argues that it’s never too late to eat healthily.

 

‘Eating healthy isn’t just important when you’re in your youth,’ says Gillette. ‘Proper nutrition is what fuels our bodies but it also what protects us from aging processes. Proper senior nutrition is an essential part of the healthy aging process, and for adults over the age of 50, eating right can mean improved mental awareness, resistance to illness and disease, increased energy levels, faster recuperation time from illness, and better management of chronic health problems.’ Moreover, the National Library of Medicine (NLM) states that eating right can lower your risk of osteoporosis, high blood pressure, heart diseases and certain cancers, so what do you need to do to ensure proper nutrition? For people over the age of 50, the NLM provides the following guidelines:

 

1. Choose a variety of healthy foods.

 

2. Avoid empty calories. This means you should steer of foods like crisps, biscuits, fizzy drinks and alcohol, as they are packed with calories but contain very few nutrients.

 

3. Pick foods that are low in cholesterol and fat, particulary saturated and trans fat.

 

Three rules isn’t a hell of a lot to ask for, is it? That said, there are a few more nutritional guidelines to bear in mind if you want to live a long and healthy life way past your 50s. According to the National Institute on Ageing (NIA), it’s very important to drink plenty of fluids, but people over 50 begin to neglect this guideline as they age. Gillette explains, ‘Many seniors lose their sense of thirst as they age, and dehydration becomes a serious issue. Seniors should not wait to drink throughout the day, and should regularly schedule beverages as well as supplement meals with liquid options (like soup).’

 

Moreover, it’s an important rule for anyone to reduce their intake of salt, as we in the West tend to eat too much of it anyway. However, this rule becomes even more crucial once you reach the age of 50. Gillette points out, ‘It is also important for people over the age of 50 to limit their sodium intake. Too much sodium in a diet can contribute to certain health issues, like high blood pressure. Seniors should only consume about 2/3 of a teaspoon of table salt—1,500 milligrams (mg) sodium—from all sources, in a day.’ However, the reason why we tend to eat so many salty foods is that processed and junk foods are often cheaper than healthy options, so what do you do about nutrition if you’re on a budget?

 

‘It’s true that eating healthy is often more costly compared to alternative options,’ Gillette admits. ‘But proper senior nutrition will save money down the road as it helps prevent chronic health issues. Seniors who are working on a budget should purchase plain (generic) labels or store brands often cost less than name brands, plan meals around food that is on sale, and divide leftovers into small servings, label and date, and freeze to use within a few months. Additionally, opt always for fresh food before you eat processed or pre-packaged products that may seem more affordable but contain ingredients that may be harmful for your health and won’t give you enough nutritious content.’

Categories: blood pressure, chronic health, eating healthy, empty calories, health issues, high blood, hydrate, nbsp, proper nutrition, proper senior, reduce salt, senior nutrition

Snack, Move, Hydrate: How to Avoid the Mid-day Slump

Ah, the midday slump; that wonderful time somewhere between two and four in the afternoon when your brain says “Do you know what? I’m going to take a little holiday.” There’s a mountain of work to do but you just don’t feel like doing it – what do you do? Before you curl up under your desk for a nap, consider these ways to keep your energy levels going throughout the day, so you don’t have to put your corporate wellness at risk!

 

1. Start your day better: Having a proper breakfast is important to various aspects of your wellbeing, not least of which being your energy levels. I’m sorry, but a takeaway coffee and a granola bar aren’t going to see you through until quitting time – they won’t even get you to 11am! Giving your body the nutrients it needs at every meal is vital to keep going, as well as preventing a plethora of health concerns, so get up 20 minutes earlier and eat something that will keep you satisfied and give you energy.

 

2. Snack better: There’s no getting around it; you’re going to be hungry during the day. However, this is where you can utilise the power of healthy snacks to keep your energy levels up. Keep some almonds or fruit in your desk draw or stash carrot sticks and hummus in the fridge, and it will stop you reaching for the sugary snacks that will have you crashing when two o’clock rolls around.

 

3. Hydrate better: Drinking water really needs to be a habit, as it’s easy to forget how important it is to keep sipping. However, hydrating throughout the day is an absolute must if you want to avoid that midday crash. You might be tempted to give yourself an energy boost with a coffee or fizzy drink, but these beverages only make you more dehydrated, and therefore more tired. Your more likely to drink water if you see it in front of you, so keep a bottle on your desk (going to refill can give you a nice excuse to take a break). If water really doesn’t appeal, try adding a squeeze of lemon or lime, or fill a big jug with water and add cucumber and orange slices.

 

4. Move better: According to recent studies, sitting for prolonged periods is bad for your wellness, even if you exercise regularly out of office hours. You’re stuck in a chair all day with nothing to get your blood pumping – no wonder you’re exhausted! When it gets to that point where you need to read the same paragraph five times before you understand what it says, get up and take a walk round the office or go down and up the stairs a couple of times. Just a few minutes of movement and a change of scenery will do wonders for your concentration.

 

5. Do screen time better: Staring at a computer screen all day won’t give you square eyes, but it will mess with your vision as well as your energy levels. Try to look away from your screen as much as possible, and get up and leave it behind if you’re feeling particularly lethargic. Doing a few stretches while you give your eyes a break will help to relax you and de-knot your aching shoulders, neck and back.

 

6. Manage tasks better: Even if you have a big deadline looming or an infinite number of items on your to-do list, sometimes it’s just necessary to do something new. More often than not, it’s a good idea to finish things before you move on to another task, but when you can’t even keep your eyes open, you’re not exactly working on this task anyway! Put it aside, do something different, and the change will wake you up enough to go back to the boring task later.

Categories: desk, energy, energy levels, hydrate, levels, Midday Slump, nbsp, Snack, Water