When looking at different methods of exercising jogging will be one of the most universally popular ones. It’s free, can be catered to your own schedule and provides a lot of benefits. However there is a question as to whether it’s healthy for obese people, is it possible to weigh too much to jog safely? It’s unlikely, as the benefits of jogging will outweigh the risks but it is always recommended you seek medical advice first.

Exercising regularly is fantastic for your health, no matter what your weight. It will significantly cut down on the risk of you suffering from any sort of heart problem, extend your life and provide mental well-being benefits alongside the physical. Running and Jogging also offer the aerobic side of things, making it a really good option to choose if you have the time, motivation and receive medical clearance.

It is recommended that anyone who is obese or over 40 receives medical clearance, just to be on the safe side. Also if you are prone to bone or join problems, have any serious medical conditions or smoke you should seek a doctor’s advice. You must mention any symptoms to your doctor, such as dizziness, heart palpitations and breathlessness. Your doctor can advise you on how best to proceed and even suggest a training plan.

One of the major potential obstacles to you starting running will be a pre-existing knee injury if you have one. It has yet to be shown that running will cause knee damage and even if you have some degree of pain/discomfort jogging might still be a viable option. Alternating it with other sorts of training, like strength work and other cardiovascular activities should mitigate some of this risk whilst you work towards your running goals.

The most prevalent piece of advice within this article is to consult a doctor before you attempt to jog and immediately if any issues arise. But when you do start jogging you should create a plan, factoring time for slowing down to walk to allow yourself to recover until you build up the stamina for this not to be required. Make sure you allow yourself a day’s break to recuperate and don’t worry if you end up progressing slightly slower than you planned for.

Progress is always progress no matter what the amount.

Okay, first things first, swollen hands when walking is not a serious condition. It is something many walkers experience and shouldn’t usually be too much to worry about. However if you are concerned, please contact your physician.

Why do my hands swell when walking?

• There are many different reasons why and really it varies from person to person. For some, the weather is the culprit but again it depends on the person as to what type of weather. For many it’s the cold, for others it’s the heat and for some it’s just at high altitudes that their hands swell up.
• Salt is a major factor in swollen hands. The salts in your bloodstream or electrolytes as this salt is also known, needs to balance. If that balance is out of whack, i.e. too little salt or too much and not enough water, then this may result in swollen hands.
• The most obvious reason behind swelling is arm motion. Keeping your hands below heart level whilst walking or working out can mean blood flow does not return the blood flow up from your hands very easily.

Here are some tips to help prevent swelling when you walk:

• Keep your arms moving, even if it’s just waving them about a few times. The best arm motion is keeping the arm bent  at the elbow and swinging from the shoulder
• Keep your hand nice and relaxed and don’t clench your fists
• Carry a small object you can grip and ungrip lightly or continuously stretch and wiggle your fingers
• Make sure you balance your water and salt intake and if necessary drink a sports drink high in electrolytes
• Pop your hands on your head throughout your walk to allow the blood flow to come back up your body
• Remove rings and other jewellery when you walk or work out

Again, if your problem persists or gets worse, contact your doctor.

January is a great time to start a new fitness regime. After the full on feasts of Christmas, all the choccies and all the lounging, it can be nice to commit to a fresh start come the New Year. The best way to get into the swing of a New Year fitness resolution is to plan ahead and maintain a small workout plan over the festive season. It can be hard on the body and the commitment level to go from a regular booze and rich food diet to a strict new routine on the 1st Jan! By exercising lightly over Christmas, you will feel more inclined to step things up in January.

The worst New Year’s resolutions are the ones that are easy to break. It’s no good feeling guilty come February. Be realistic and think of ways to enjoy fitness, don’t tell everyone you’ll be hitting the gym 5 times a week if the idea of the gym is your worst nightmare! On a similar note, don’t be too vague. ‘I will work out more’ sounds great but means nothing. The best way to ensure you will be getting fit in the New Year is to participate in something you really enjoy. If you’ve always wanted to be a roller derby girl, make time to find a local group and see if you can train with them. If basketball will keep you motivated, find a local team or buy a ball and hit the school playground with a friend.

Sometimes having to get out of the house to exercise can also be a chore especially when it’s cold out there. Similarly costs can stop people from really engaging in exercise even when they need it. I know I don’t like to spend money on the gym and personally I’d rather be getting the benefits of fresh air when I work out and not breathing in other people’s sweat and breath, but that’s just me! Think about buying one really good exercise video and commit to once or twice a week. If you love to dance, find a video that suits, similarly if you’ve always wanted to get into yoga or pilates or step fitness there are lots of workout video choices. There’s even websites where you can find workout options and YouTube can also turn up some great exercise channels.

As I always maintain, when it comes to exercise and fitness, you must stick to comfort and enjoyment levels otherwise it’s just too easy to give up. So think about what you’ve always wanted to try and go for it. Treat yourself and your body to a brand new hobby and you will feel great!

Christmas is typically the one time of year when even the most avid of fitness gurus slacks off from their workout schedule. However, if you are the type to easily gain weight, the festive season can lead to a huge guilt complex come January and a few extra pounds to shift in the New Year. For many of us who are trying to lose weight and know how difficult it can be, these few extra pounds can weigh us down emotionally too so if you can, try and take some precautions against a Christmas weight gain this year.

Keeping fit over Christmas should not be a chore. The key is to pick activities that are fun, don’t feel like a gruelling workout and involve friends and family. Christmas is a great time to walk. Typically the weather is brisk but bright, because of the holidays there are lots of other walkers enjoying the fresh air and usually there are lots of great Christmas decorations and light shows to admire en route.

Try and arrange some walks with friends over Christmas time, use it as an excuse to catch up and if you want, since it is the season to be merry, stop at a pub for a sherry half way or end with a nice glass of eggnog and some Quality Street. The key to enjoying Christmas but not regretting it later is to allow yourself the treats and trimmings but maintain a light workout schedule.

Christmas morning, plan a walk with the family after breakfast, this way you’re free to eat the most enormous Christmas dinner and fall asleep straight after! Organise a team game or another big walk with friends for Boxing Day or hit the shops, with all the crowds you are bound to work up a sweat!

If you have got some time off work, use it to take a walk somewhere you don’t get out to much, like a beach or local beauty spot. Try to see it as a method of relaxation and a break from the most stressful season of the year, don’t view it as exercise, it might make it less enjoyable!

In an age of diet fads and workout trends, it’s easy to ignore new exercise options and stick to the same old routine. Zumba might be a word you’ve seen cropping up on your gym schedule recently and likelihood is, you’ve wondered what it is and whether it will help you lose weight and get fit.

Well the answer is yes it can, though the lose weight part comes with a calorie controlled diet as we all know!

Zumba is Latin American inspired dance with world music influences and an emphasis on joy and celebration as part of the mind-body workout. It’s a high energy dance infused with moves from various dance styles, so expect to cha-cha at the same time as hip hop and definitely expect to burn up a sweat.

Zumba is a great workout as the rhythms and beats slow down and speed up a bit like interval training so it’s good for you heart. The dance moves will use pretty much all your muscle groups to burn fat whilst toning and strengthening muscles.

Named one of the best new fitness trends for 2012 by the American College of Sports Medicine, Zumba is being recognised as one of the best all over body workouts out there. With an hour Zumba workout, you can burn around 500 calories and it doesn’t even feel like workout, just one big dance party and it is definitely going to get you fit if practiced regularly.

So now you’ve spotted Zumba on the gym schedule, keep your eyes peeled for variations. Zumba Gold is the class for you snowbirds out there, a workout for the over 50s to get their groove on. Coming soon is Aqua Zumba, Kids Zumba and circuit Zumba which is dancing mixed with weights.

For a high energy but fun workout choose Zumba, you will soon get lost in the music and forget you’re exercising – hallelujah to that we say!

Is yoga really going to help me lose weight or are all those models swearing blind that yoga got them in their pre pregnancy dresses 2 months after giving birth really just starving themselves?

Yoga helps your body maintain postural health whilst keeping muscles stretched and limber. If practised correctly and over a prolonged period of time, yoga can strengthen the body and help to tone muscles which in turn can trim fat. However, this isn’t going to happen if you’re practising low key Yin Yoga once a week and still gorging on cupcakes every chance you can get!

You’ll see many yogis that are lean and healthy. This is because a yogi lifestyle often comes hand in hand with a more mindful diet and the avoidance of gluttony and over consumption. Offering the body optimum posture and strength is usually partnered with eating the healthiest food.

When you think yoga, do you think sprouts, veggie stir fry and tofu? You’d be right to.

In my case, yoga is a great way to keep my body limber in a really low energy modality. All exertion is focused into stretching my body to release tension and become more flexible. When I practice my stretches every day, my body feels better as my blood is able to rush to my brain through a freshly stretched and relaxed body.

After practising yoga, even just a few stretches a day, I feel calmer and brighter and my daily stresses are more manageable. This may mean I’m less likely to reach for the biscuit tin when stressed, but I’m not sure yet.

In terms of actual weight loss, yoga can support an exercise regime but will only shift a small amount of calories per hour – around 150 and that’s if you’re practising vigorous poses.

What it does do though is allow you to think about your body and work on sore points either from your day to day activities or from injuries that hinder your workout.

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