Get Moving

Crash diets are not the answer! Not only are they not sustainable, but the American Association of Family Physicians has found that the loss shown by the scale is more likely to reflect the loss of lean muscle and water rather than body fat. “The objective of any healthy fitness plan is consistency and sustained behaviour change in diet, exercise habits and/or work-life balance,” says sports doctor Dr Shuaib Manjra.

Any eating plan should be balanced and include all food groups. “Excluding food groups will create deficiencies in vitamins and micronutrients,” says Dr Manjra. “Be mindful of portion control as large quantities of even healthy food will result in excess calories, which causes weight gain. It’s also vital to stay properly hydrated without adding calories. To lose weight, dietary considerations are paramount. As they say, you cannot outrun a bad diet.”

But exercise is important for overall health and can help with weight loss. Experts recommend a combination of exercise forms for optimal health benefits.

Dr Manjra’s top exercise tips 

1.  Aerobic or endurance types of exercise are always a good start – walking, running,
cycling, or rowing are all good examples. Start slow, and increase distance or
intensity by not more than 10 per cent to prevent injuries or the negative effects
of overtraining. Aerobic exercise is a good way to lose or maintain weight.
Walking, running or cycling in forests or on mountains keeps it more interesting,
while giving you the added stress-release benefits of being in nature.

2.  Resistance training aims to build or maintain muscle mass and also plays an
important role in weight maintenance, balance, injury prevention and strength.
Four sessions per week of aerobic exercise and two sessions of strength training
are recommended. If you feel you need a rest, listen to your body rather than
your schedule.

3.  Flexibility training is important and exercises such as yoga build strength
and flexibility.

4.  For the more ambitious, young, and healthy, plyometrics and power training are
good ways to keep fit and enthusiastic.

A word of caution: avoid injury. “The biggest cause of injuries is doing too much, too soon, at too high an intensity,” says Dr Manjra.

The right fit 

Buying a running shoe can be a daunting experience because there are so many to choose from: a plethora of brands, each with several different models. So, before you head for the shops, make sure you know what you want to use the shoe for – jogging short distances at slow paces, running your first 10km, training for a marathon, or competitive sprinting. “The right shoes prevent injury, provide comfort, and enhance performance,” says Dr Shuaib Manjra, a sports doctor.

Determine your budget. “Shoes can cost from a few hundred rands to thousands of rands,” says Dr Manjra. “Knowing what you want the shoe for and what your budget is will define the shoe you need and narrow down your options.

The next considerations are your weight and foot configuration. Do you need a shoe that effectively absorbs shock or one that provides some form of foot stability to prevent injuries? “There’s a multitude of antipronation or stability shoes for those whose natural gait rolls too far inwards, and cushioned shoes for those whose feet tend to roll too far outwards,” says Dr Manjra. “Also some shoes are available in different widths to accommodate different foot shapes.”

Consider the terrain you will run on. “Trail shoes provide greater protection and stability than road shoes or track shoes, and some are even water-resistant,” he says.

Some athletes now prefer shoes that approximate barefoot running, and there are numerous options available. “Bear in mind that older runners may risk injury if they suddenly switch to these models as their muscles and joints have become accustomed to different biomechanics,” says Dr Manjra.

The brand should be your last consideration. “However, once you get accustomed to a particular brand or model, stick with it,” says Dr Manjra. “I ran my first races in a pair of Nike Pegasus and it remains my all-time favourite shoe. Unfortunately, manufacturers change models frequently and older models drop off, so look for a newer model that best encapsulates the things you liked about the old model.”

Healthy snacking 

Healthy snacks could sound unpalatable and dull if you’re a grazing teen bored on day one of your summer vacation, but our expert disagrees, writes Sue-Ellen Donough

Sunette Swart, a dietician with over 28 years of experience in nutritional assessment and proper nutritional practices, shares that a healthy snack is a very “wide term”, but suggests the following when filling your
snack basket:

•    Buy low-fat ingredients and prepare food in a low-fat way;

•    Ensure that snacks are high-fibre – include fruit and veggies daily;

•    Buy products with a low glycaemic index;

•    Include variety;

•    Buy natural and less processed foods.

Swart advises that water will always be the best option when it comes to drinking. You can add some healthy flavour by adding slices of fruit, vegetables and herbs to your water. Having a glass of 100 per cent fruit juice isn’t a complete no-no because even though natural sugar is sugar, 100 per cent fruit juices are quite healthy if you watch how much you drink.