Nutrition and Weight Loss Ideas

Nutrition, Weight Loss and Working Out

After talking about Tai Chi for the past couple of articles, I thought it would be good to switch gears and look at another good exercise activity that could do wonders for your nutrition and weight loss program — and that is swimming.

So, here’s my advice ….

…. Go soak your head!

How’s that for some great advice, huh? I sure hope you didn’t click off on that one.

I am serious about it though — it will probably do you a lot of good as a way to get moving and stay fit.

Yes — Go swimming.

Swimming can really pay off even for those who are not in the best condition. People with injuries or people who may have been sidelined with a health issue can find their way back to being fit by going swimming. The beauty of swimming (or “water exercise”) is that your joints don’t have to take the pounding that walking or running can cause.

Another great thing about swimming is that it can help people who may be having balance problems — but make sure that someone is watching you if that’s the case. (Actually, you should always swim with other people around. - Swimming alone isn’t wise even for those without any health issues.)

Whether you’re just starting out with swimming, or if you’ve been at it for awhile, you can decide to workout as much, or as little as you want. Just being in the water can help you work on your back and abdominal muscles, because those are the muscles you use to balance yourself. Even if all you do is go for a leisurely paddle — it’s a good start.

The most common injury for swimmers is known as “swimmer’s shoulder”. It is caused by the constant rotating motion of the shoulder in doing the most common stroke, the front crawl. So prepare your shoulders with gentle stretching, before and after exercising.

You should try out some other strokes as well. Beverley Stephenson, a Specialist for Membership Programs with the YMCA in the Greater Toronto Area, says sidestroke, breast stroke and elementary back stroke are considered resting strokes. These require less effort than the front crawl or butterfly.

Stephenson says many of her students who hadn’t been in the water for years did well with the backstroke. It also helps people who are nervous about putting their faces in the water or who have trouble with coordinating their breathing with their strokes.

But you can’t put even your baby toe in the water without first getting the gear, right? A good quality bathing suit is a necessity, but goggles and a swim cap are optional. Stephenson has worked for the YMCA for 17 years, and knows a thing or two about swim equipment. She says the beauty of it is in its simplicity.

“You don’t have to worry about ‘Do I have cross-trainer, flat trainers, do I have the right shoe?’” Stephenson points out.

“The best bathing suit is the one you can get into and one that allows you full range of motion in your arms,” she says.

Goggles aren’t essential, but the nice thing is that they can protect your eyes from chlorine if you like to keep them open while you swim. Make sure you buy a pair that fit comfortably around your eyes. It’s a good idea to try them on before leaving the store, if that’s possible.

Stephenson says some people like to wear aqua shoes on deck, or even in the pool.

“They give you grip on the deck and in the pool. And they provide a protective layer between the soles of your feet, and anything that might be taking up residence on the pool deck,” she says. Although most pools work hard to avoid it, Plantar’s warts can be spread wherever bare, wet feet are common.

Also stay alert to the development of swimmer’s ear. Water that remains trapped in the ear canal can encourage bacteria and fungi to grow and infect the outer ear.

Be sure to get your ears dry after a swim, either with ear drops, or a hair dryer (not too close). If you feel as if your ear is blocked and itchy, or any liquid is running from it, see your doctor.

Swimming is also a good, healthy way to spend time with your children or grandchildren. All ages and skill levels can participate at the same time, with everyone swimming to suit their own needs. It can be a little hectic if all you want to do is swim laps in a pool with a bunch of wild kids — so if that’s your desire it’s best to wait for the adults-only time period.

And, as you can imagine, I can’t leave this article without mentioning the fact that swimming, or any other exercise, is going to help you tremendously in your nutrition and weight loss goals.

And of course, remember to follow a good-fat — good-carb diet. You need the combination of good diet and exercise to remain healthy and fit.

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow. Here’s where to go to learn more:

Shanti,

Ron
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