Edgbaston Priory Club would like to wish you all a Happy Valentine’s Day! You may be pampering your loved one today but we’d like to remind you to give your heart a little TLC on a daily basis! Follow our five simple steps to maintain a healthy heart.
The recommended amount of exercise is 150 minutes a week. When you work a tight schedule that may seem a little daunting, but if you narrow it down, that’s less than 30 minutes a day! The best kind of exercise for your heart is moderate intensity aerobic activity, which means that it is quick enough to raise your heart rate but you could still hold a conversation (but maybe not sing along to a fast paced song).
You could achieve this by having a brisk walk, jog or cycle to work a few times a week. At the Club, you could spend as little as 20 minutes in the gym or grab a partner to play a tennis, squash or racketball match.
It may seem like an obvious statement but obesity can put a huge impact on your heart. It can affect cholesterol levels, blood pressure and increase risk of diabetes or heart failures. It is important to check your intakes of saturated fats and sugars in the foods that you buy and eat.
If you have a question about maintaining a healthy weight, our fitness staff are here to help! Find them in our fitness suite and ask them for advice, demonstrations or personal training sessions.
Fish & Fibre
The recommended intake of fibre is 30g a day. Simple changes in your daily meals can make a huge difference to your fibre intake; swapping your breakfast choice for Weetabix or porridge, choosing wholemeal bread, pasta or rice and increasing your intake of pulses and nuts are great ways to improve your intake.
Oily fish such as mackerel, salmon and sardines are high in omega-3. It is recommended that fish is included in your diet at least twice a week. For vegetarians and vegans, hemp seeds, walnuts and chia seeds contain omega-3 fat. Pregnant or breastfeeding women should not have more than two portions of oily fish per week.
Five A Day
We’ve all had this drummed into our brains in recent years but we cannot emphasise the benefits of eating five portions of fruit and vegetables a day! Fruit and veg is high in fibre, vitamins and minerals. Not only is it good for your heart, it also improves your immunity, assists with brain power and even helps to prevent cancer! Follow this guide to ensure your daily intake is met.
If you’re looking for a healthy nutritious lunch then you could enjoy the salad bar in our Bar & Bistro. With a different selection of delicious fruits and salads each day, this is the perfect way to have a nice, healthy lunch.
It’s very easy to forget how high in calories alcohol can be. A large glass of wine contains the same amount of calories as a doughnut, so the evening tipple could be a little more harmful than you might think.
It is advised that no more than 14 units of alcohol is consumed on a weekly basis, this is the equivalent to six pints of average strength beer or 10 small (120ml) glasses of low strength wine.
You can work out your units via the strength (ABV percentage) found on the packaging of alcohol.
Strength (ABV) x Volume (ml) ¸ 1000 = Units
Example – glass of rose wine (12% ABV)
12 x 125 ¸ 1000 = 1.5 Units