Picture: Jill Wellington from Pixabay
GO ON, admit it, getting out of a warm bed on these icy winter mornings is not pleasant at all. Then let’s all agree that there’s nothing – NOTHING – better than comfort food, whatever that comfort may be.
As for exercise, who wants to exercise in winter when all that makes sense is to cuddle up with that soft, fleecy blanky with lots of tasty delights – usually sweet, sticky or greasy – in a big bowl, and binge watch your favourite series?
Having said that, a friend of mine told me that, be it summer, winter, springtime or autumn, he diligently does five sit-ups every morning. Yes, I know it doesn’t sound like much, but he also tells me that there’s only so many times that you can sit up to hit the snooze button!
To get back at him, I told him that I started a new exercise routine where I do 100 crunches in the morning and again in the evening … My favourite crunches are Doritos Flamin’ Hot and Big Korn Bites Ghost Pepper flavour.
But silliness aside, let’s be honest, this year it seems as if Kimberley’s winter has grown teeth; it’s really been biting! And somehow it’s been colder inside our homes than outdoors – isn’t that just weird? So let’s all agree … sleeping in a bit sounds like the ideal.
However, it seems that as tempting as it may be, sleeping in late could have a down side. For example, it could interfere with regular meal times, potentially leading to unhealthy eating habits and, as a result, weight gain. One reason is that late risers may be more likely to skip breakfast or eat larger meals later in the day, which could disrupt their metabolism.
Additionally, waking up late can reduce the amount of time available for physical activity. And more and more we are learning that a more sedentary lifestyle is associated with various health issues, including obesity, cardiovascular diseases, and diabetes.
There are more issues to take into account. Issues like reduced exposure to natural light, a rushed morning routine (leading to higher stress levels), and having a reduced amount of time available for physical activity … The list goes on and on.
Let me be honest, it leaves me a bit frustrated that all enjoyable pursuits have a downside. For example, how many of us cannot wait for that early morning ‘cuppa java’?
Ahhhh, coffee … There are those who cannot function before they lubricate their synapses with the dark elixir. But did you know that early morning coffee drinking impacts on cortisol, a hormone that helps you wake up and stay alert? This hormone is naturally high when you wake up and it peaks at around 8am.
This means that drinking coffee when cortisol is already high can diminish its effectiveness. Therefore, waiting until cortisol levels start to drop can help you get the most out of your coffee. So the fact is – and I know that coffee drinkers are going to build a gallows for me for saying this – the best time to have your morning coffee is generally between 9.30am and 11.30am, after cortisol levels have tapered off.
And should I mention the associated health risks? For example, that excessive consumption of caffeine can interfere with calcium absorption, potentially leading to decreased bone density and an increased risk of osteoporosis over time. Note, I said “excessive consumption”.
But let’s not be coffee bashers. I want to stay on point speaking about unpleasant pursuits that can benefit us in the long run.
Pursuits like the one an old friend told me about recently. He said that his doctor told him that only exercise will get rid of his big belly. He told me that he groaned out loud and grudgingly asked the Doc if he should join a gym.
“No, that's not necessary,” the physician said. “Here's the exercise you need to do: Move your head from left to right a few times anytime someone asks you if you’d like something to eat.”
I wish I had the willpower to do that exercise, because we all know how tough it is to restore our beach bodies after couches, crunches and comfort food.
And having said that, I am also aware of how much we learn, grow and develop when we do the difficult, unpleasant, unpopular thing. It usually takes discipline, sacrifice, effort and singleness of purpose to achieve great things.
According to Grenville Kleiser, “Those who have attained things worth having in this world have worked while others idled, have persevered while others gave up in despair, have practised … the valuable habits of self-denial, industry, and singleness of purpose.”
So, with all that scattered preamble, I would like to suggest some exercise for seniors, seeing as the retired would be more tempted than others to sleep in, indulge in treats and let themselves ‘go’, seeing as they have so much time on their hands.
To build muscle strength in the arms and shoulders, do the following exercise three days a week: Begin by standing on a flat surface, wearing comfortable shoes where you have plenty of room at each side.
With a 2kg potato bag in each hand, extend your arms straight out from your sides, and hold them there as long as you can. Start with 15 seconds, but try to reach a full minute, then lower the bags and relax. Do five reps, and each day, you'll find that you can hold this position for just a bit longer.
After a couple of weeks, move up to 5kg potato bags, then 25kg potato bags, and eventually try to get to where you can lift a 50kg potato bag in each hand and hold your arms straight for more than a full minute.
After you feel confident at that level, you can put a single potato in each of the empty plastic bags; but be careful … don’t strain yourself.