Aiding weight loss
Theresa Rowley had reached a point where she could no longer carry around the excess weight she had steadily gained over a number of years. ‘‘I was tired and just over it really,’’ she said. ‘‘I knew I had to do something about it.’’ She jumped on her bike and rode to Pohlen Hospital to use the award-winning outdoor rehabilitation and exercise facility, and she has not looked back. ‘‘You have to do it for yourself,’’ she said. ‘‘If you don’t do it for the right reasons it simply won’t work.’’
Most of the outdoor exercise equipment is resistance-based so that as the kilos started to drop off, the exercise became easier.
‘‘As it gets easier you begin to wonder whether it’s still working but I was seeing the results so I knew it was.’’
With a healthier diet and smaller portion sizes, Theresa is well on her way to achieving her goal weight.
‘‘I’m proud of what I’ve achieved so far,’’ she said. ‘‘It gives me the motivation to keep going.’’
Sport Waikato Active and Well co-ordinator Tui Priest said she admired the initiative Theresa had shown by fronting up and working out.
Ms Priest is available to work with newcomers and help keep regulars on track on Wednesday between 10am and 12.30pm.
This service is free thanks to community grants from COGS and the Grassroots Trust.
Call Ms Priest on 027 270 8867 for more information.
About 50 to 80 per cent of the human body consists of water, with the average adult male body containing about 40 litres. Water is found throughout all body tissues – body cavities, blood vessels, cells and organs – and of the human brain is made up of water.
Water is necessary for all the chemical reactions that occur in our bodies. It lubricates our joints, regulates body temperature, transports dissolved molecules and is responsible for eliminating potentially poisonous waste products.
How much water do we need?
The digestive system uses about 12 litres of water every day to process food. Even without exercising we lose two to three litres a day through breathing, perspiration, urine and faeces. However, we do conserve water by reabsorbing it from the bowel when we need to.
For the body to keep functioning normally, it needs a steady supply of water from daily intake of food and drink.
The New Zealand Food and Nutrition Guidelines recommend about 3 litres of water (from all sources) is required per day for men and about 2.2 litres for women.
Solid food (especially vegetables and fruits) contributes about 1 litre of that, with about 0.3 litres coming from the water produced by the breakdown of food.
The rest of the water needs to come from fluids such as water, milk, tea, coffee and other beverages. (1.7 litres for men, 0.9 litres for women).
As a general rule for good health take an amount of fluid that requires you to urinate four to five times a day. Knowing this you can relax a little over the pressure to consume eight glasses of water (2 litres) every day.
Is thirst a reliable indicator of a need to drink?
The body has a very clever way of telling us when we are low on water – we get thirsty! Loss of water makes body fluids more concentrated (thicker) and this sends signals to the brain to make us feel thirst, and to our kidneys to conserve water. Thirst appears when there is just a 2 per cent rise in the thickness of blood, whereas dehydration is defined as a 5 per cent rise. So the majority of healthy people can rely on thirst without risk of serious dehydration.
However, there are exceptions to this. Sometimes in old age, and in young people, thirst is not such a reliable indicator. The elderly and young should drink frequently, even if they are not thirsty. And, when participating in vigorous sport, thirst is usually an indication that you are already dehydrated.
It is important not to ignore your thirst, even if it is only mild.
Water and exercise
If you exercise vigorously you should drink a glass of water before starting and then have half a glass every 15 minutes. This will prevent dehydration and improve performance.
Transformation: Theresa Rowley, with the guidance of Sport Waikato Active and Well co-ordinator Tui Priest, has been using the outdoor rehabilitation and exercise facility at Pohlen Hospital to help her lose weight.