Finding Joy in Hard Times

The year 2020 has been a hard year for many people all around the world. Covid-19 happened – It happened very sudden and it seems it’s here to stay for a while longer. Media is covered with all the negative Covid-19 brings – death rates, prohibited activities, unemployment etc. Finding joy in hard times can … Read more

Sweet Dreams Outdoors

Nature has a calming affect on your mind, and makes you sleep better. Many people have opened their eyes to sleeping outdoors – not only in nature itself, but even in your own garden, terrace or balcony (for those living in apartment buildings). A lot of us are struggling with different sleeping issues, and suffer … Read more

Low Carb Made Easy

Many people think that low carb is complicated and time-consuming, so they do not find the energy to give it a chance as they have already made up their minds. I thought the same way when I first started considering a low carb lifestyle. I found out that this was not true at all, rather quite the opposite. I am going to share my theory with you all – Low Carb Made Easy. All it takes is a little planning. Who knows, maybe this could be a wake-up call for you, just as it was for me.

Low carb diet has become a very common and popular diet that one can hear and read about in many arenas. Many people look at low carb diet as a weight loss diet, others have different health issues they want to get rid of by trying this out. For me personally, and probably many others, this is a lifestyle change, where it is desirable to make a lasting change in eating habits, to improve health.

I`ve changed my lifestyle before, but unfortunately fell into the carbohydrate trap again – But I am on my way to a new low carb lifestyle again, and this time I will make it final. I know the benefits this gives me, and I`d like to invite you to join in.


Low Carb Diet Explained Low Carb Explained

Some foods are high in carbohydrates; Bread, pasta, rice and potatoes to name a few examples. When you practice a low carb diet, you increase your intake of protein and healthy fats, while you reduce your intake of carbohydrates.

Carbohydrates give your body energy and then doesn’t need to consume the fat reserves when consuming energy. It is important to point out, that the fat you eat when your on a low carb diet should be of the healthy type of fat (avocados, nuts, pure dairy products to name some).

Eating carbohydrates, will start a process in your body; Carbohydrates are broken down into a substance we call glucose – which is a type of sugar. The next step in the process is that the pancreas releases a hormone we call insulin. Insulin will send the glucose to the cells in your body – providing the cells with energy. The energy not used is stored in your body as fat. When reducing the intake of carbohydrates, your body absorbs energy from its fat reservoir and that`s why this is a great diet when weight loss is part of the plan.

In a low carb diet you don’t have to count calories, instead you just make sure to keep the carbohydrate intake at a low range. If you want to reach ketosis, you need to keep the total intake of carbohydrates at a level of 20 grams a day. A good rule is to make sure that the products you eat contains 5 grams carbohydrates per 100 grams. This is where you will be able to see some weight loss.


Easy Low Carb Meal Ideas

There are so many good resipes to choose from, but I will give you an example of a perfect days’ menu for me. It doesn’t have to be difficult to create a day menu (or a week menu for that matter). All it takes is just a little planning.

Here are some favorites:

  • Breakfast: Chia seed pudding, topped with blueberries and raspberries. I use fat reduced coconut milk.
  • Lunch: Broccoli and bacon salad.
  • Dinner: Chicken or steak tacos in lettuce wraps; side salad with tomatoes and vinaigrette
  • Snack: Wild berries smoothie

CHIA SEED PUDDING: Chia pudding

 

  • 2 dl fat reduced coconut milk
  • 3 ts chia seeds
  • 1/4 ts natural vanilla powder
  1. Stir together coconut milk, chia seeds and vanilla powder in a bowl of glass. (You may add salt or other spices if you prefer).
  2. Cover the bowl and put it in the refrigerator to keep cool, preferably overnight so it is ready for breakfast the next day.
  3. Remove from the refrigerator and select the desired topping – In this case blueberries and raspberries.

BROCCOLI AND BACON SALAD: Broccoli salad

  • 150 gr chopped bacon
  • 1/2 broccoli
  • 2 spring onions / 1/2 red onion
  • 1.5 dl sour cream
  • 165 gr of mayonnaise
  • 1 tbs sp raspberry vinegar 7%
  • Natreen sweetener
  • 2 tbs sp sunflower seeds
  1. Start by frying bacon. When frying, start cutting spring onions and broccoli into small pieces.
  2. Mix this together in a bowl with the bacon and the fat from frying.
  3. Add sour creme, mayonnaise and vinegar – season with sweetener – I use natreen sweetener when I only need this small amounts.
  4. Add sunflower seeds if you want / like them.

CHICKEN OR STEAK TACOS IN LETTUCE WRAPS: Chicken taco

  • 400 gr shredded chicken
  • 100 gr green pepper
  • 100 gr onion
  • 1 fresh champignon
  • 1/2 red chili
  1. Cut the Onion, green pepper, champignon and chili
  2. Fry the shredded chicken until almost done
  3. Mix all the ingredients, including the chicken, and fry everything together
  4. Add the desired taco spices at the end
  5. Fill lettuce leaves with the ingredients, and use shredded cheese, salsa and sour creme as topping

WILDBERRIES SMOOTHIE Smoothie

  • 100 gr Wild berries
  • 200 gr Fat reduced coconut milk
  • Sukrin Gold
  1. Put the wild berries in a blender, and make sure they are crushed into a fine mass
  2. Add the fat reduced coconut milk and blend some more
  3. If you want a sweeter taste, add a little sukrin gold to the blend

I have used Norwegian measuring units, but it`s quite easy converting those into your preferred measuring unit. You can find the conversion tools online, simply make a visit to google 🙂


Low Carb Food Examples

Here are some low carb food examples:

Pyramide

 

 

  • Meat (0%)
    All meat has virtually zero carbohydrates. Liver (about 5%) and internal organs sometimes have some carbohydrates.
  • Eggs (0%)
    Eggs are some of the healthiest and most nutritious you can eat. Eggs contain high quality protein. They are rich in vitamins: A, B, D, E and K. They are rich in minerals and also contain iron, calcium, sodium, magnesium, phosphorus, zinc and selenium.
  • Cattle
    Beef is rich in nutrients such as iron and B12.
  • Lamb (0%)
    Like beef, lamb contains iron and B12.
  • Chicken (0%)
    Perfect source of protein. Low fat. If you eat low carb, it’s good to get some fat in your food. The wings and thighs are richer in fat than the chest.
  • Pork (0%)
    Pork is high-fat and flavorful meat. Bacon is often very popular among low carb people. But because bacon is processed, you should not eat too much of it. It has nothing to do with the fat content, but the fact that studies have shown that large amounts of processed food (minced meat, ham, etc.) can predispose to disease such as colon cancer.
  • Seafood and fish (0%)
    Fish and other seafood are known to be very nutritious and healthy. Seafood typically has a high content of B12 and omega 3. Mostly all seafood and fish are around 0% carbohydrates. Salmon is an oily and filling fish that contains omega 3, B12 and some vitamin D3. Trout (0%) Like salmon, trout are full of omega 3 and other important nutrients.
  • Vegetables that grow above ground
    Vegetables that grow above ground have close to zero carbohydrates and you can eat as much of them as you want on a low carb diet. Examples of such vegetables are: Spinach, Avocado, Lettuce, Pepper, Olives, Broccoli, Tomato, Cabbage Cauliflower, Asparagus

Low Carb Health Benefits Benefits

Some people are very careful with their intake of carbohydrates on a daily basis, while others simply cut down on; potatoes, pasta, rice and other carbohydrate rich sources. There is no rule to it, but if weight loss is the main goal of the low carb diet, it is wise to follow a strict diet in the beginning – Keep carbohydrates on a level between 50 – 150 grams per day, and eat more protein, fat (natural and healthy fat) and vegetables (the ones that grow above ground). One handful of nuts (without salt) in between meals are a good alternative if you desire a snack.

For me personally, the low carb lifestyle is about finding the golden path where weight loss comes as a bonus. My focus is; get rid of intestinal inflammation, abdominal pain and low energy. It`s all about finding your own path to a healthier everyday life – Find the best way for you.

Health benefits of low carb:

A diet low in carbohydrates and more fat reduces your appetite.
(Eating more protein and fat reduces your appetite. It makes you feel fuller after a meal, and for a longer amount of time than by eating carbohydrates. When cutting down on carbohydrates, and eating more protein and fat, studies have shown you will eat fewer calories as well).

A diet low in carbohydrates and fat and protein leads to weight loss. (A low carb diet makes you get rid of excess water in the body, lowers insulin levels which leads to a rapid weight loss the first weeks. Low carb is especially effective if you are overweight 6 months after the start up of the diet. It will most likely be a slower process after these 6 months. Then it’s about keeping the weight off).

A diet low in carbohydrates with more fat and protein leads to a reduction in belly fat. (It`s very effective in reducing the dangerous belly fat. It seems that a larger proportion of the fat you lose with a low carb diet comes from the abdominal cavity. Over time, this should lead to a reduced risk of heart disease and type 2 diabetes. Many people with type 2 diabetes can reduce or even stop taking their glucose lowering medication after changing to a low carb lifestyle.

A diet low in carbohydrates and fat reduces blood sugar and insulin levels. (When you are on a low carb diet you will have a stable blood sugar and almost no high levels of blood sugar. Conversely, when you eat a lot of carbohydrate rich foods, you will notice a drastic rise in blood sugar levels. In fact, some people suffering from type 1 diabetes, might be able to reduce the Insulin doses quite a lot after changing their diet – But you should ALWAYS consult your doctor before making any changes.

Therapeutic for inflammatory bowel diseases. (People with intestinal problems often have intolerance to grains and milk. Gluten and casein are two proteins that are very difficult to digest. They require a good secretion of digestive enzymes and a healthy and strong intestinal flora in order to be broken down and taken up again – just like building blocks in our body.

Researchers have finally begun to take an interest in this field and they have discovered that our immune cells and intestinal bacteria communicate with each other. I would recommend for anyone who has health problems, and especially those who have intestinal problems to try a diet without gluten, milk, sugar and fast food. If there is an intolerance to gluten or milk, you will quickly notice improvement – Been there, done that.

I could probably list many more benefits, but I have to stop somewhere 🙂 All I can say from my own experience, is that everything feels better while I am on a low carb diet – My mood, energy, health and last but not least a very happy stomach!


Low Carb Journey

I have just started on my low carb journey again, after I got lost for a while in the jungle of carbs and sugar. This time it`s different, this time it`s for real – I know the benefits of it, and I know for a fact that prepping these meals are faster and so much more fun. I also sincerely mean that the low carb diet is tastier than foods with high carbohydrate content.

So as you can see, the low carb diet does not have to be very complicated. There are lots of great recipes and guides online and in the bookstores. I learned from others online and some of my friends that lived a low carb lifestyle. On Facebook I became a member of a low carb group, where I found tons of good information, inspiration and received many good advises along the way.

I hope you found this article interesting, and I would love for you to join me on my low carb journey – we can make it together, and we can learn from each other along the way.

-Cathy-

Stair Run Training – Workout Without Equipment

There is no doubt that the interest in stair run training has increased greatly in recent times, especially during the period when the gym had to close during the pandemic. There has been a growing trend among personal trainers to add stair running in their clients training programs – and clients seem to love it!

It is not necessary to pay a lot of money to do stair climb training. The only thing you need, is a decent staircase and a pair of good shoes. It is even possible to use the stairs inside your own home, provided you have an indoor staircase that is. I am a big fan of workout without equipment, and stair climb training is an exercise I will reintroduce to my own training program for sure – starting next week.

Not Used to Stair Running?

No worries, you`ll get there. All it takes is some practice, patience and a positive mindset – You can do it!

It is important to take your time if you are not used to stair running. It can seem a little scary at first, especially when you start to feel tired in your legs, and out of breath. Take the time to get used to it, and gradually increase the level of intensity as you start to feel more secure.

Some people find it more safe to exercise with others, and it is not a bad idea to find a good training buddy. This makes it easier to motivate and push each other along the way, and the progress may come even faster than if you go solo. It`s important to keep in mind that overdoing is killing the joy and motivation to continue, so start gently, and increase when you start to get the hang of it.

You will get a good workout in a staircase that has 10 – 15 steps, but if you want to take it further as you do better, you simply find a staircase with more steps. This is a good way to improve your own results. Stair running is both an intense cardiovascular exercise and a resistance training exercise, and you can burn somewhere between 600 and 1000 calories an hour during this type of exercise.

Getting Started – Favorite Sessions

If you have never tried stair running before, it is recommended to start by walking up the stairs at least the first 3 weeks. Increase to a light jog towards the end of each session these first weeks.

Strength exercises for legs and the core muscles are advisable, as these muscle groups are most exposed in stair running. Those who struggle with knee issues should try this carefully and consult a physiotherapist or a doctor before starting. Stair running may strain the knees, so it is important to take proper precautions.

Like any other exercise it`s very important to warm up before you start. This way you will get the blood flowing and limber up. Here are some suggestions:

  • Walk briskly for 5 – 10 minutes on a flat surface
  • High heels to knee kicks (repeat this in some rounds with 30 – 60 sec duration each)
  • Lunges (repeat this in some rounds with 30 – 60 sec duration each)

Now let`s get into the stair climbing. I`ve set up two favorite sessions to start with:

Long Stair Case Session: Stair Climbing

This session will challenge and improve your shape. We call this the 4 x 4 sessions. You run as fast as you can to the top 4 times, and down again with a leisurely jog to the bottom. After doing this 4 times, you rest for 2 minutes. You repeat this session 4 times in a total. This is a very effective and challenging exercise, but it is also very fun when you get the hang of it. The biggest joy is the feeling you`ll have when completed the sessions.

Short Stair Case Session:

 

This session also challenges your shape, but you will also get some strength training included to the exercise – which is an extra bonus!

In high speed, run 2 times up and down the stairs. Then you do 4 strength training exercises between the stair climbing sessions, each with 12 repetitions. Some suggestions for strength training exercises; Bulgarian split squat, push-ups, mountain climbers and squats (this is of course just a couple of suggestions. You can choose any other exercise you like better). You repeat this session 3 times in a total.

Don’t forget to stretch after the sessions. Stretching helps the muscles to recover faster, increases your movement range and flexibility and helps to reduce muscle fatigue.

One Staircase – Many Possibilities

Why stop there? A staircase has so much more to offer. There are many stair exercises, and it`s only your own imagination that sets the limits. You can train much more than just legs and buttocks in a staircase, here are four exercises – two for the lower body and two for the upper body:

  • Stairs Squat Jumps – Make sure you have 90 degrees in the knee joints. Push knees out and buttocks back. Jump one step at a time in the beginning. Muscles you are using: Front and back thighs, buttocks and abdomen.
  • Bulgarian Lunges – Take a big step forward and have your hind leg up at least one step. Push your hips forward and keep them pointing straight ahead. Slowly lower yourself until the knee on the back leg almost touches the ground. Remember to have the weight on the front leg. Muscles you are using: Front and back thighs and buttocks.
  • Push-Ups – start in the plank position and activate the abdominal muscles so that you do not collapse in the lower back. The body should be straight throughout the exercise. Push chest out. Gently lower yourself with the tip of your nose first. Go as deep as you can and push yourself up again. Muscles you are using: Chest, back arms and core muscles.
  • Triceps Dips – Sit on the steps. Place your hands on the stairs right next to the sides of your body. Tilt your butt slightly out from the steps. Lower your body by bending your elbows. The elbows should point straight back and avoid sinking into the shoulders. Lower yourself until you have 90 degrees in the elbow joint before pushing yourself up again. Muscles you are using: The back of the arms (triceps).

Remember the stretching when your done. I hope this will inspire more people to try some new workouts. There are so much we can do without any equipment and without any cost.

Happy times

Stair Running Benefits

  1. Strengthening your heart – The heart is getting better at moving blood and oxygen around your body. Stair running is a high intensity exercise, it makes the heart beat faster as you go on. Eventually the heart can’t beat any faster, and it will expand to be able to move the blood around your body faster – the more your heart expands the more blood it can pump through your body. The oxygen goes into your body and the carbon dioxide goes out the faster blood get pumped through your body. This can give you the benefit of greatly improving your cardiovascular fitness, and so on reduces the risk of high blood pressure, clogged arteries and weight gain.
  2. Improved balance – As you run the stairs your leg muscles repeatedly lift your body against the pull of gravity. In each step your body needs to stabilize and balance, and every little stabilizing muscle gets strengthened, and engages your core.
  3. Calorie burning – Stair running is a more advanced running activity than regular running, and this will result in more calories being burned. It`s also a much higher level of intensity, and you will burn more calories running in stairs. You burn twice the fat in half the time than if you run, and three times more than walking. If you want to lose weight, this is a great exercise to make that happen.
  4. Body toning – Stair running is a great way to strengthen your core muscles. It will tone and sculpt your body. It also engages every major muscle in your lower body – glutes, hamstrings, quadriceps, abs and calves.
  5. Bone strengthening – This is a weight bearing activity, and it will help us build bone strength.

Happy runnerStairway to Health

We know that stair running can give us several health benefits, and is a form of exercise that does not take up much of our time. Because this is a high intensity exercise, all it takes is 20 – 40 minutes – most people can squeeze this into their busy schedule.

It`s an exercise possible to do both outdoors and indoors. I`m personally very fond of outdoor exercises, but if the weather is bad it can be tempting to stay indoors – then hopefully you have a staircase at home 🙂

Stair running reduces the risk of high blood pressure, cardiovascular disease and type 2 diabetes among other things. It is also said that it has positive impact on our mental health.

Last bur not least, stair running makes walking the stairs much easier and you might just choose the stairs instead of the elevator when your at work or other places. The energy level will increase and you will be able to do other sports for a longer time than before (running, walking, hiking, swimming etc).

Those who struggle with knee issues can walk up the stairs, and take the elevator down again. Walking down stairs puts more strain on the knees than walking up. Stair running makes everyday life easier. We should all try to squeeze in at least one session a week.

Choose the stairs instead of the elevator for a couple of weeks, and see if you feel any change. I`d really appreciate if you find the time to tell me how it went. Good luck!

-Cathy-

The Feel Good Shoes – Avoid Health Issues by Choosing Right

Choosing the right shoes is very important, and not least, choosing shoes based on what purpose they are to be used for. This is important not only for the foot themselves, but also the rest of the body. It is wise to keep in mind that one shouldn’t only go for the look of the shoes, but its functionality and area of use instead. So how do we find The Feel good shoes?

There is a jungle of shoes out there – both online and in stores. We are not always able to think practically when we buy shoes, as we tend to think only about the design and shape. Had there been a better public information about the health issues that can arise from choosing the wrong footwear, I think many people would think twice before buying them. Let`s take a look at what we can keep in mind when we go shoe shopping. How can we avoid health issues by choosing right?


*Affiliate Disclosure: As an affiliate marketer, I must mention that if you click any of the links and buy the product, I may be paid a commission for promoting products. (For more information, see my affiliate disclosure page.)

You are not charged a fee, or pay anything more than the actual cost of the product.


Happy Foot Shoes

Let us now focus on how we can make our foot happy foot. There are a number of things we need to think about before shopping for shoes. Personally, I have worn the wrong shoes for many years, but my values have changed along the years, so I`m much more focused on what will feel comfortable. If you want to give yourself a proper foot service, you must pay attention to the width of the shoes. When buying shoes, put your foot on top of the shoe before you try it on. If the shoe is wider than the foot, it is anatomically perfect. If it is the opposite, something is not right

We all have unique anatomy and have different needs. This also applies to a very high degree for our foot, but there is one thing most people have in common, and that is how the foot are built up. The foot consist of a total of 26 bones, 33 joints and over 100 muscles, tendons and ligaments each. Your foot change throughout life, and will adapt to their surroundings. Therefor we need to think about finding shoes that make our foot happy.

There are 3 main types of medial longitudinal arch:

– Normal medial longitudinal arch

– Low medial longitudinal arch (“flat foot”)

– High medial longitudinal arch (“pes cavus”)

How we can keep our feet happy:

  • Normal medial longitudinal arch – Does not need any extra support, but it is wise to keep in mind that the shoe is wide enough and that there is a certain cushioning and stability in the shoe.
  • Low medial longitudinal arch (“flat foot”) – Go for shoes with insoles specially designed to stabilize a low arch with the need for extra support under the foot.
  • High medial longitudinal arch – Wear shoes with good cushioning and support in the longitudinal arch.

 

 

 

 

 

 


Foot Pain, Relief Shoes – When the Damage is Already Done

Unlike our ancestors, we walk on hard surfaces most of the day. Therefore, a shock-absorbing sole has become necessary.

A very good shoe for absolutely everyone, but unfortunately a shoe that very few people will use, is the type of shoe that is wide enough in the front so that all toes can move freely. Many people buy shoes that are either too narrow in the toe, to flat or simply just the wrong shoe for the type of foot one have.

In many cases, when the damage is already done, one will need help from an orthopedist or chiropractor to correct what has developed in the wrong direction. In many cases a chiropractical treatment is the first thing one think of as an alternative to get help. Many chiropractors won’t treat you before image diagnostics have been performed (X-rays, MRI or CT- scan). They may even refer you to an orthopedist, as surgery may be necessary to correct the injury (s).

Some of the most common foot ailments:

  • Morton’s neuroma and metatarsal saliva
  • Hallux valgus
  • Plantar fasciitis
  • Heel spurs
  • Achilles tendinitis

Now, let`s check out some alternative relief shoes to ease the foot pain:

  • Hallux valgus – Wear shoes with a wide toe box – many often end up with men’s models as these can be wider.(Avoid high- heeled shoes).
  • Morton’s neuroma and metatarsal saliva – Wear shoes with a wide toe box, shoes with a stiff sole can reduce pain as it reduces extension of the bones in the forefoot when rolling off the foot. (Avoid high-heeled shoes).
  • Plantar fasciitis and heel spurs – The insole should provide good support along the entire arch of the foot, without squeezing uncomfortably. Shoes with rounded sole. Wear shoes with a wide toe box.
  • Achilles tendinitis – Zero drop running shoes. Heel in shoe should not squeeze on the irritated area.

Relief foot painThere are a lot of good brands on the marked. I would however visit a store where you know the staff can provide the right expertise to help you with what you need.

I would like to point out that this is not a website where medical questions can be answered. If you have any health challenges that require medical attention, please consult a professional.


Foot Pain and Chain Reactions

When our foot are not feeling well and the symptoms slowly but surely starts to show, it may not stop there. The problems will often spread to other parts of the body; Legs, hips, lower back to name a few. It can even propagate further up the back and neck. It is therefore very important to take good care of your foot.

One can look at the foot as the foundation of the body. They receive all body load from morning to evening, and often walk an average of 10,000 – 15,000 steps per. day.

Wrong footwear can lead to back problems. Shoes that cause you to tip forward changes your entire basic platform, and your body has to compensate and adapt in order for you to be able to stay upright. The pressure on the foot, especially the forefoot and toes, increases a lot.

The pressure on the knees also increases significantly. Since the body is forced forward, the back must compensate by forming a sway backwards in the lumbar spine, which leads to increased load. The whole body works in a coordinated manner where one part is dependent on the other.

This is why choosing the right shoes is so important, and of course seeking help when needed. So many people are suffering from pain in joints and muscle, and many could have prevented it if they knew the consequences of not choosing the right gear. There are of course other reasons to the above conditions besides choosing the wrong shoes, but this time we`re talking about shoes, foot pain and the chain reactions from this. One can only get better in making good choices in life, all it takes is a litt practice.

 

 

 


Choose Healthy Lifestyle Shoes – You won’t Regret it

I know that there are so many gorgeous shoes out there in the shoe jungle. I personally love shoes, and I`ve always had a big passion about high-heels. In my adult days on the other hand, I find my self using much more comfortable shoes with good support and shock absorption. High-heeled shoes are allowed (by my self) in special occasions – and I always bring another pair of shoes along… just in case.

I recommend everyone to think twice before ordering or buying shoes. Ask yourself; Is this the right shoe for my type of foot? Is this a healthy choice? Many stores offer tests of how you run on a treadmill, for example – to find out which running shoes you need. Others can also check what type of foot you have and what types of walking shoes you need. Not everyone charges for the service. This is a very good service, and it helps us to make the right choices when buying new shoes – Do the smart thing, and choose healthy lifestyle shoes.


Let`s Not Wait

As we have seen, there are many components that are connected here. It is wise to think ahead – think about the fact that we have to get along with the body and that we aim for many good and pain-free years.

I encourage you all to invest in your own health, and make wise choices. One good start is to find the right shoes for your foot. They will carry you for many years to come, and they deserve all the help and care they can get on their journey.

I can speak from experience regarding muscle and joint pain due to the wrong shoes. It`s very tiring having constant pain over long periods of time. It took me many years until I finally realized what the real problem with my back pain was. I did the math and found out that the problem I had was caused by using wrong shoes at work – concrete floors all day long. It was a painful experience, but at least I learned from it and do not make that mistake again.

Let’s not wait! Let us find our way in the jungle of shoes, and break the code for a bright and painless future. Happy shoe hunting guys!

Jungle of shoes

-Cathy-

Healthy Life Activities – Because Life is Precious

A much higher focus should be placed on healthy life activities, – both from the school’s and from our politicians. We see in Norway today, that more and more of the large outdoor organizations work closely and as a team with politicians and health professionals. They do so to increase the motivation for the healthy life activities of the Norwegian people – Because life is precious. This is an important and big step in the right direction, and it has become very popular in this country.

There is no doubt that there has been a gradual change in the world since the Industrial Revolution (1700s – 1800s). We are much less physically active – both at work and in our own free time. Worldwide, 4 out of 5 young people aged 13-15 are less physically active than recommended. This is a very unfortunate direction.

The use of TV and computer has become a big part of our everyday lives. This has led to sedentary work. We cycle and walk less to and from work and in our free time in general. This is of course because many of us own a car or have other means of transportation.

Nature – The world’s best Health Club

My Ridgeback Sandra

There are countless alternatives to healthy living activities, but my biggest favorite is Mother Nature. You can do a bunch of different physical activities in nature, and it is truly an arena that offers opportunities for everyone – both physically healthy people and people with various disabilities. It`s the world`s best health club for sure. And the best thing of it all; It`s free of charge, and anyone is allowed, whenever they want to. Day or night, it`s always open.

Here are some examples of healthy outdoor activities:

– Go for walks – In the woods, on the beach, or wherever you may wish.
– Mountain hikes
– Jogging
– Training – Use the nature: Lumber lifting, pull-ups in trees, climbing in trees, push-ups etc.
– Fishing trips
– Scuba diving
– Paddle – Kayak, canoe or paddle board

I could still list countless varieties of outdoor activities, because it is only the imagination that sets the limits.

I am a personal fan of really enjoying the nature experience. So if I`m going for a walk, mountain hike or paddle trip, I need the “me-and-nature-alone time” (and of course my precious, Sandra, the Rhodesian Ridgeback, is always my outdoor companion). I have never understood the ones that manage listening to music when they are outdoors in nature – there are so many beautiful natural sounds to listen to. For me nature sounds is a kind of meditation, and it`s really balm for my soul. Body and mind gets to heal from the hectic world we live in, and recharges my batteries.

If I’m out for a run or a jog, I sometimes need music to drive me. This is when I’m looking for the more intensive work out, and music really works wonders in the form of pushing me. We are all different, so it`s all about trying to find the right way for oneself.

Organized Sports in Nature

Humans are social beings, and most often thrive with others. It is a necessity for us to socialize. Being able to be part of a community is an important part of personal development.

We all have different backgrounds, and while some have great memories from a good childhood and upbringing, many have less good experiences, and maybe even traumas. They often struggle to become social beings, and so on through both schooling and careers. It is therefore important to remember that not all people have a solid foundation to start from. They often find it very difficult to feel comfortable in a social setting. How about inviting a person you know could benefit from it, to an organized sports in nature?

There are many social activities to participate in, and it`s not always necessary to pay for a membership. How about starting an activity with friends and friends of friends? In this way, new acquaintances arise, and you get inspiration, motivation and joy from, and with others.

Hiking together

Here in my hometown, there are several options for organized outdoor activity. Some might ask for a small fee, while others keep their exercise groups free of charge. One of the organized sports in nature here in Sandnes is called Mountain Hiking. This group was created by a young man who started hiking for his own part, to get in better shape. He eventually wanted to invite other hikers to join the team. Now the group has grown large, and many new friendships have emerged from it.

When we exercise / are in physical activity with others, it is not only the physical health that improves. This also stimulates our mental health, which in turn leads us to sharpening our senses and getting more focused. This is a great way to socialize, and we get a free health benefit out of it. The positive consequences of an active life are; physical, mental and social. Outdoor life leads to better quality of life and good public health.

The Words of Some Scientists

Here are some words from a handful of scientist:

  • Physical activity prolongs life by eight years and postpones chronic diseases by 5-6 years – all it takes ishalf an hour of activity a day for adults, and an hour for young people. Report from the Norwegian Directorate of Health
  • It is better to get the inactive to become moderately active, than to increase the activity for those who are already active. Karl-Gerhard Hem, researcher at SINTEF’s Department of Global Health and Welfare.
  • If serious measures are not taken, today’s sedentary children risk living shorter lives than their parents. American and Norwegian health surveys conducted over time.
  • The health benefits of physical activity are 10 times higher than previous calculations have shown. Those who cycle towork gets 8 years longer with a good quality of life than those who are inactive. Report from the Norwegian Directorate of Health during the National Cycling Conference in Bergen in 2010
  • There are three relevant factors that have a positive effect on us when we exercise outdoors; the physical activity, the environmental change and the nature experience. M.L. Sjong, Directorate for Nature Management
  • Access to nature and hiking opportunities in the local environment has a positive effect on our well-being. TNS Gallup, The Nature and Environment Barometer, 2010.

Go active

Going from inactive to active – One step at a time

Society is set up so that we automatically get help from technological and motorized aids in our everyday lives. This has led to machines often doing the work for us, and the result is that we have become less active. It is therefore important that we focus on getting some physical activity every day – only 20 minutes of daily physical activity is enough to improve our health.

Unfortunately, it has become the case that very many people, both young and old, have an inactive life or a life with too little physical activity. The good news is that this is very easy to reverse. You just have to keep in mind that you don’t set the goals too high in the starting phase.

It is also important to keep in mind that everyone starts from a different point of view – some without any experience and motivation for physical activity, while others often have experiences from earlier in life but needs to find the motivation

A personal example:

I always wanted to be a jogger, but it would take me a few decades before I dared to start. The methods used when I went to school in my teens killed all desire to continue jogging. I have always associated jogging with something negative because of this. Instead of learning the correct running style and informing properly, we were thrown into ground intervals and long jogs – completely without a basis to start from.

When I finally decided, in my grown up years, that it`s time, I proceeded with the following:

  • Week 1 – 2: Monday and Thursday – 30 min. walk. Stretching for 5 min. front and back thighs
  • Week 3 – 4: Monday – 30 min. walk. Thursday – Walk 10 min + jogs 5 min + walk 5 min + jogs 5 min + walk 5 min. Stretching for 5 min. front and back thighs
  • Week 5: Monday, Thursday and Saturday – 30 min. walk. Stretching for 5 min. front and back thighs
  • Week 6 – 7: Monday and Thursday – Walk 10 min + jog 7.5 min + walk 2.5 min + jogs 5 min + walk 5 minStretching for 5 min. front and back thighs.
  • Week 8 – 9: Monday – Walk 10 min + jog 7.5 min + walk 2.5 min + jogs 5 min + walk 5 min. Stretching for 5 min. front and back thighs. Saturday – Jog 15 min. Stretching for 5 min. front and back thighs.

It is very important to find the right sneakers that will fit your foot. I encourage everyone to ask for help from knowledgeable staff at a local sports shop.

Since completing this program, I have increased my jogging distances and become fond of jogging. I have participated in several races – which is a further development of my goals. Living with the woods as my garden, jogging is a very good alternative for me to stay active.Happy jog

YOU CAN DO IT!

We all have a personal responsibility for our own health, and how we want to teach our children the right way. Choosing a path where healthy life activities are in focus will give us great health benefits – both physically and mentally. The human body is a fine machinery and must be maintained in the same way as any other machinery.

I have given you several examples of healthy life activities that I personally value. Now it`s up to you to choose what is the right way for you. We are all very different individuals, and what is right for you is not necessarily right for me. However, there is one thing I know goes for every single one of us, and that is; We all benefit from investing in our health.

Good luck finding your way! I`m cheering for you all! You can do it!

 

-Cathy-

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