Tech a break
Don’t have time for exercise and relaxation? Well step away from the smartphone or laptop and you’ll be surprised what you can achieve, says Lynsey Charleston
Lack of time is often cited as one of the biggest barriers for not being as healthy as we’d like – what with work, family commitments, the tedious commute into the office and a busy social life.
But these days, on top of all that, we also have modern technology zapping our precious minutes, with many (in fact, most) of us checking our phones, emails, and Facebook and Twitter accounts from the moment we wake to the moment we sleep .
Guaranteed, almost everyone standing at a bus stop, sitting on a train or even on the sofa is fiddling with their gadgets.
In itself, this now unavoidable part of life might not be doing us any real harm, but the side-effect of gadget addiction often means we’re losing valuable time that could be spent exercising, relaxing and eating healthily – three things which are vital to our overall health and wellbeing.
So before you declare: “I don’t have any time to work out!” take a long hard look at how many hours a day you’re spending glued to a screen.
Could you cut back on tech-time and replace it with some wellbeing wonders?
You might be surprised by how much you can achieve in just short time-pockets.
“For those willing to get sweaty and breathless and workout at a tougher level, potentially just 15 minutes of exercise four times a week can deliver the same great health protective effects than long sessions,” says Rob Jones, a personal trainer at StrideFit (www.stridefit.com).
Also, according to research recently published in Organisational Behaviour and Human Decision Processes, late night smartphone, tablet, computer and TV use, interferes with our sleep and productivity the following day.
The devices emit a blue light which disturbs the way the brain processes the hormone, melatonin, which induces relaxation and sleep. “Getting less than seven hours’ sleep a night is below the recommended guidelines and is associated with a range of problems,” warns Hertfordshire University psychologist Richard Wiseman. In the long run, this can include an increased risk of weight gain, heart attacks, diabetes and certain types of cancer.
So even if you can’t bear to tear yourself away from the screen completely, at least try and free up an hour – or just 15 minutes – a day, and you’ll soon realise the benefits of logging off.
TIME-ZAPPER: Social butterfly
While it’s great to keep in contact with everyone and stay in the loop with those you love, a short break from scrolling through friends’ status feeds and photos won’t damage your social life. It could, however, be a great chance to activate your body and mind with some exercise.
TIME SWAPS:
:: 15 minutes: Try a short bodyweight circuit at home or in the garden. No equipment required; you’re using your own bodyweight to build strength, with anything from squats, push-ups and sit-ups. Shorter rest periods between exercises will mean you’ll burn fat faster.
:: 30 minutes: Go for a run. A brief half-hour jog could boost your fitness in no time. Alternate sprint and jog speeds for bigger benefits.
:: 1 hour: Take up a class or team sport, such as touch rugby which is great for all ages and fitness levels.
TIME-ZAPPER: Square eyes
Watching TV may have helped you get through the cold winter nights, but now the longer days and warmer weather are here, it’s time to change your habits. There’s nothing wrong with sitting down to enjoy programmes you enjoy, but mindlessly staring at the screen day after day could be doing your relaxation levels no favours.
TIME SWAPS:
:: 15 minutes: Learn to meditate. It may feel odd at first, but even a short amount of time sitting quietly with absolutely no disruptions and focusing on your breathing can benefit your mind no end.
:: 30 minutes: Go for a walk – and look at what’s around you, instead of keeping your head down glued to your smartphone screen. The fresh air, as well as taking in your surroundings, is a simple but failsafe wellbeing booster.
:: 1 hour: Take a yoga class or do a session at home in your living room. As well as stretching your limbs and increasing blood flow, you’ll benefit from increased calmness too.
TIME-ZAPPER: Gorging on gadgets
Do yourself a favour and leave the internet behind when you finish work for the day. Ditch some of the time you’d usually spend checking emails, browsing the web or social media sites to prepare some healthy grub. It only saves you money and time, but also improves your body and mind.
TIME SWAPS:
:: 15 minutes: In the morning, this is all the time it takes to have a good breakfast full of low GI foods like porridge, or a colourful fruit plate, which will top up vitamin levels and keep your energy levels stable until lunch.
:: 30 minutes: After work, make yourself a healthy lunch to take to work the next day. This will give you more time to enjoy your lunch break and relax, rather than standing in a queue to buy an overpriced sarnie. You’ll also have complete control over what you’re eating, meaning less hidden sugar and salt and more health-boosting ingredients.
:: 1 hour: After a long day at work, put all the devices away and make an occasion of dinner time, giving your meal the full attention it deserves without the constant disruption of bleeps and vibrations. Have fun experimenting with recipes and boost your health in the process.
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