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Get gold medal fit while watching the Olympics on TV
14 August 2008
With the Olympics in full swing, it is easy to skip exercise in favour of watching the Games unfold on television. But exercise doesn’t just have to happen in a gym and health experts at Bupa recommend five easy ways of staying healthy at home during these patriotic weeks, without missing any of the action.
1. Warm up and cool down
A simple warm up and cool down, without the work in between, is a great way to stay active in front of the TV. Assistant medical director for Bupa, Dr Sneh Khemka, recommends 20 minutes of low intensity exercise to burn around 200 calories. Dr. Khemka says: "Simple low intensity movements such as gentle stretching, jogging on the spot, squatting and lunging can all get your heart going, increase flexibility, burn fat and increase muscle strength, so even if you’re a little out of shape, it’s a good place to start."
2. Avoid snacking on junk food while watching the Games
The average daily calorie intake for men should be 2300 (unless you’re Michael Phelps!) and 1600 for women. The amount of energy you need depends on how active you are, so if you’re having an Olympic TV marathon it’s advisable not to over indulge! High calorie foods tend to be high in sugar, salt and saturated fats, so avoid the usual suspects like junk food, sugary snacks and soft drinks. Instead try to stick to a healthy balanced diet with plenty of fruit and vegetables. By swapping a 50 gram bag of crisps for a bag of popcorn, you can save 180 calories. Go one step further with some fruit and you’ll be boosting your intake of vitamins and minerals.
3. Stay hydrated
Water makes up about two-thirds of our body weight and dehydration can cause tiredness, headaches, constipation and sluggishness, so during the commercial break, walk to the kitchen and top up on water-based drinks such as cordials or fruit (and try to avoid sugary drinks). Dr Khemka says: "It's a good idea to make sure that not all your fluids come from tea and coffee because of their caffeine content, and to drink more when the weather is hot."
4. Skip!
Skipping is a basic, fun exercise that you can do absolutely anywhere. Count how many skips you can do in one minute and then challenge yourself to beat it. If you’re with family, get them involved and set up your very own Olympic table.
5. Clean the house
Hovering, dusting and washing up are all modest activities but they can still help you stay active at home. Just 30 minutes of energetic cleaning is enough to burn 100 calories, so maximise your time by really getting stuck in to your chores!
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