voestalpine Nortrak
Volume 1 Issue
1
January 2017
Editor: Jan Peters
Running, Jogging for Better
Health
A Path to
Wellness
one step at a time
J
ogging or running is a popular form of physical
activity. Running is an appealing exercise because it doesn't cost a lot to take part and you
can run at any time that suits you.
Some runners choose to participate in fun runs, athletics races or marathons. If you are interested in competing with other runners, contact your local running
club.
of navigating through various environments.
Running and jogging for beginners
Some general tips for beginners:

See your doctor for a check-up before you start a
running program. This is especially important if you
are over 40 years, are overweight, have a chronic
illness or haven't exercised in a long time.
Pre-exercise screening is used to identify people with
Health benefits of running and jogging
Regular running or jogging offers many health bene- medical conditions that may put them at a higher risk
of a experiencing a health problem during physical
fits. Running can:
 help to build strong bones, as it is a weight bear- activity. It is a filter or ‘safety net’ to help decide if
the potential benefits of exercise outweigh the risks
ing exercise
for you. Print a copy of the pre-exercise screening tool
 strengthen muscles
and discuss it with your doctor or exercise professional.
 improve cardiovascular fitness


Start with brisk walking. Aim for 30 minutes per
session. Allow a minimum of six weeks to build up to
regular running. Aim to increase your jogging time
Running versus jogging
each session, and alternate between walking and jogThe difference between running and jogging is inten- ging.
sity. Running is faster, uses more kilojoules and de Make sure you warm up and stretch thoroughly
mands more effort from the heart, lungs and muscles
than jogging. Running requires a higher level of over- before you head out. Cool your body down with light
stretches when you return.
all fitness than jogging.
 Make sure you have plenty of fluids and take a
Both running and jogging are forms of aerobic exerwater bottle with you on your run. Try to drink plenty
cise. Aerobic means 'with oxygen' – the term 'aerobic
of water before, during and after any activity.
exercise' means any physical activity that produces
energy by combining oxygen with blood glucose or  Allow at least two complete rest days per week
to avoid overtraining, which may cause injury. Conbody fat.
sider other low impact activities, such as swimming,
Goal setting for running and jogging
at least once each week.
Think about what you want to achieve from running
 Plan your route. If possible, choose flat, grassy
or jogging. Issues to consider may include:
areas rather than hard or loose (such as sandy) surfac Getting fit – if you're a beginner, you should es to reduce the risk of injury.
start with brisk walking, progress to jogging and work
 Avoid running near roads. This is especially
up to running. This should take a few months.
important if you have a pre-existing condition such as
 General fitness – mix your running with other asthma. Vehicle exhaust fumes can increase your risk
forms of exercise (such as swimming or team sports) of various cardiovascular and respiratory complaints
to maximise your overall fitness.
or illnesses.
 Weight loss – adjust your diet to include plenty  Avoid the 'peak hour' periods to reduce your risk
of fresh fruits and vegetables, lean meats, wholegrain of inhaling air pollution from motor vehicles. If possicereals and low-fat dairy products. Cut back on die- ble, schedule your runs for either the early morning or
tary fats, takeaway foods, soft drinks and sugar.
the evening.
burn plenty of kilojoules
help maintain a healthy weight.

Companionship – you could run with a friend or  Wear loose cotton clothing. Dress your upper
join a local running club.
body in layers of clothing so that you can take off
 Competition – running clubs may offer competi- layers as required.
tive events. Most clubs have sessions designed for  Apply SPF 30+ sunscreen to exposed skin areas.
beginners through to advanced runners. You can pit
your running skills against others in fun runs or mara-  Buy an appropriate pair of shoes.
thons. Many community-based running events cater Before starting any exercise program—get the approval
for people of all ages and abilities. Join a local orient- from your family doctor.
eering club to combine running with the challenge
Healthy Lifestyles
Chicken and Red Wine
Sauce
"A simple red wine sauce
with brown sugar, garlic,
paprika, salt, and pepper
makes this dish simply
yummy!
Braised
chicken minutes on each side, until no
Zeus, Aphrodite, and the rest of the Greeks haven’t breasts, brazenly good taste."
longer pink and juices run clear.
cornered the market on mythology. If you’ve ever
Drain oil from skillet. Sprinkle
dropped a piece of food on the floor and quickly Ingredients:
chicken with paprika and 1 cup
popped it into your mouth, you may have been relying
brown sugar. Pour red wine
on a long-standing health myth: the five-second rule. 1 cup brown sugar
around chicken. Cover, and
In fact, the notion that food dropped on the floor is 1 cup red wine
simmer about 15 to 20 minutes;
safe if it’s picked up within a few seconds has no mer- Salt and pepper to taste
lightly baste chicken with wine
it. In a recent study using a variety of foods and sur- 1 tablespoon olive oil
sauce while cooking. Season to
faces, researchers found that bacteria can accumu- 1 tablespoon minced garlic
taste with salt and pepper.
late on dropped food in less than one second. You’d 3 pounds skinless, boneless
have to have superpowers to grab food that fast! The chicken breast halves
Nutrition
amount of moisture in the food matters most, since 1 tablespoon paprika
Amount per serving (12 total)
bacteria moves with moisture. In other words, watermelon or an orange slice will accumulate bacteria
Directions:
Calories: 214 11%
more quickly than, say, a cracker. The floor surface
Fat: 3.5g 5%
matters too, with tile and stainless steel leading to Carbs: 19g 6%
quicker contamination than carpet. Our advice? You Heat oil in a large skillet over Protein: 22.2g 44%
medium
high
heat.
Cook
garlic
have enough on your plate without increasing your
Cholesterol: 59 mg 20%
risk of food-borne illness. When in doubt, throw it out in oil until tender. Place chicken Sodium: 248 mg 10% (
in the skillet, and cook about 10
Myth-busting alert!
The five-second rule
is bunk
Beyond the numbers: Healthy lifestyle improves quality of life! Good health isn’t just a numbers game.
As much as we love to see blood pressure, waist-hip ratios, and the other health metrics fall within the
optimal ranges, there’s more to it than that. How you feel matters too — a lot! Fortunately, the same
habits that move your numbers also improve how you feel day to day. In a recent study, lifestyle
changes helped not only to reduce participants’ risk of diabetes and heart disease, but also to increase their “health-related quality of life.” In other words, their own rating of symptoms, energy level,
mood, and other markers of physical and mental health all improved. Feeling better is the ultimate
motivation: Eating well and exercising turn from “should” into habits that you keep because they make
you feel great! And that’s how you create an upward spiral of health-promoting habits, good mood,
adequate energy, and reduced risk of chronic illnesses.
Want some help putting that into practice? Identify a single change you’d like to make. It could be starting to walk four
mornings a week, adding more veggies to your meals, or meditating for 10 minutes every evening. Pick something you
can see yourself doing for a long time. Start low, and go slow. It may take a while, but keep it up until it feels like your new
normal. Then start thinking about adding another. Keep a journal to track your progress, and note your mood, energy,
ease of movement, sleep quality, and any other observations. If you “fall off the wagon” with your habits (life happens!),
revisit your journal. Seeing how good you felt when you stuck with those habits often helps you hop back on.
Youth use of tobacco in any form is unsafe.
If smoking continues at the current rate among youth in this country, 5.6 million of today’s Americans
younger than 18 will die early from a smoking-related illness. That’s about 1 of every 13 Americans aged
17 years or younger alive today
Alere Wellbeing
Cigarette smoking has declined among U.S. youth in recent years, but the use of some other tobacco
products has increased.
From 2011 to 2015, current cigarette smoking declined among middle and high school students.5,6
About 2 of every 100 middle school students (2.3%) reported in 2015 that they smoked cigarettes in the
past 30 days—a decrease from 4.3% in 2011. About 9 of every 100 high school students (9.3%) reported
in 2015 that they smoked cigarettes in the past 30 days—a decrease from 15.8% in 2011.
(866-784-8454) or
1.866.quit.4.life