Health Archives - Page 2 of 2 - Neil Turner's Blog

Unfitbit

December 29, 2024February 9, 2016 by Neil Turner

A photo of a Fitbit Charge. It's on my wrist and shows the time as 19:16

One side effect of being on paternity leave is the lack of exercise. At the back end of September, I bought myself a Fitbit Charge, as a way of motivating myself to do just a little bit more exercise, and whilst at work I’ve been able to hit my 10,000 steps target most of the time. This is because I commute to work by train, and so that involves walking to and from the railway stations at each end of the journey. More than half of the total steps I take each weekday are through commuting.

So, take away the commute, and my step count plummeted. My daily average halved – whilst some days I could manage 6000-7000 steps, there were others when I wouldn’t need to leave the house. In fact, over the five and a half weeks that I was off work, I beat my step goal only four times. These were:

Boxing Day – I took myself off to a local supermarket to get some lunch
22nd January – a trip in to work and an evening out
27th January – travelling down to London
28th January – travelling back from London

As it happens, between those last two days, I clocked up 35,000 steps, and the 27th was actually my most active day since September with over 20,000 steps. This was partly deliberate, as I had some time to kill in Leeds and so went for a walk.

Apart from my trip to London, I didn’t use public transport at all whilst off. Getting a baby in and out of a car is far easier than trying to manhandle a pram onto a bus or train, even if that would make me the ‘family man, manhandling the pram, with paternal pride‘ as per the Divine Comedy song. I’ve even driven to Leeds city centre a few times, which would probably shock the me of a year ago who wanted to drive but would still insist on using public transport where possible. It’s just easier when you have such a small person and all of their paraphernalia.

Now that I’m back at work, my step counts are returning to respectable levels. Since last Monday, I’ve only missed my target twice in eight days, and Saturday (where I had to work for a few hours) saw me overachieve by a few thousand steps. I’m hoping I can carry on meeting my targets from now on.

Fitbit Charge review

December 29, 2024October 6, 2015 by Neil Turner

I’ve bought myself a fitness tracker – a Fitbit Charge (sponsored link).

My primary reason for buying one was that I needed a new watch strap for my basic Skagen watch. Instead of buying a strap I decided to just get a new watch, as the Fitbit wasn’t much more expensive at the time and it can function as a watch, amongst other things.

There are lots of fitness trackers out there but I went with a Fitbit for a couple of reasons:

Price – I was able to get one for a good price on Amazon at the time
Recommendation – my manager at work has a Fitbit Charge (having previously owned a Fitbit Flex) and she recommended it to me
Third-party integration – Fitbit integrates with Runkeeper, which I use for tracking exercises and walks, and with IFTTT
User reviews – the Amazon reviews of the Fitbit Charge tended to be better then other trackers such as the Jawbone Up or Misfit ranges

I’ve had the Fitbit for 10 days now, which happened to include the time period when we were moving house, and so I clocked up a lot of steps and stair climbs initially. It’s set for five basic daily targets: 10,000 steps, 8.05 kilometres distance walked (that’s five miles in old money), 2,937 calories burned, 30 minutes of activity and 10 floors climbed. I upped the floor climbs to 20 as I was often hitting 10 floors before lunchtime, but I’ve kept the rest at the defaults.

I’ve exceeded 10,000 steps on some days (and 15,000 on a couple) but on other days I’ve missed the target by some way. This is despite my normal daily commute consisting of around 45 minutes of walking, split into four blocks. I was surprised at this, but it’s useful to know that I need to get more exercise during the day. I managed over 80 floors climbed one day as well, although this seems to be because the Fitbit Charge is interpreting some of the steep hill climbs in our area as stairs. Something to bear in mind if you live in a steep-sided valley like I do.

Fitbit app

You can track your progress using the Fitbit mobile phone app, which synchronises with your device via Bluetooth. By default it does this regularly throughout the day but you can turn this down if needed. The all-day sync mode does have an effect on your phone’s battery life, but it’s not too significant, in my experience.

If you have friends with Fitbit devices, then you can also view their progress. The ‘Friends’ view in the app shows the total number of steps taken over 7 days. At the moment, I’m on 54,374 – this is less than the 70,000 that I’m aiming for but puts me fourth out of seven, and only two of my friends have hit this target. You can also take part in challenges – most steps in a day, week or weekend, and also specific goals like stairs climbed. It’s a good motivational tool, although it does result in the app sending notifications when you’re close to overtaking someone, or vice versa, which gets annoying after a while. Thankfully, these can be turned off.

My main reason for purchasing the Fitbit Charge was that it also tells the time. The time doesn’t show on the screen all of the time, but can be illuminated by double-tapping the screen, pressing the button on the side of the screen, or lifting your wrist towards you. It’ll also show your key targets – steps taken, stairs climbed, calories burnt and distance walked, which you can scroll through by pressing the button.

The Fitbit’s battery life is reasonably good – a full charge should last between 7 and 10 days, depending on usage. It charges via a USB cable, but with a custom port on the back of the device. You can’t wear the device whilst it’s charging.

The Fitbit Charge comes in four colours and two sizes. I accidentally bought the small one, which is a bit too small for me but alleviated by an additional strap that I bought separately. Some of the Amazon reviewers had found that their Fitbits fell off easily and so I had bought an extra strap anyway. If you have medium-sized arms, I would recommend the large size though.

Overall, I’m impressed with the Fitbit. It seems to count steps quite accurately, despite being worn on the wrist, and performs well. It’s also good at motivating me to take the stairs rather than lifts, and to get out and walk more to maintain my targets.

The Seven Minute Workout

December 23, 2024July 15, 2014 by Neil Turner

Last year, some sports scientists found that it was possible to do just seven minutes of high intensity exercise, on a regular basis, and still achieve fitness levels normally requiring lengthy runs or cycles. By doing 12 activities, for 30 seconds at a time with just 10 seconds in between, you can get your daily exercise requirements out of the way in a short space of time. Plus, no special equipment is required – you just need a chair and some clear floor space.

Whilst I’m trying to go to the gym two or three times each week, I thought I’d try the so-called ‘seven minute workout’ to see if it would be worth doing on the days when I don’t have time to go to the gym. I downloaded an app to my iPhone, which I’ll review tomorrow, and made a start.

Firstly, the ‘seven minute workout’ takes longer than seven minutes. It’s actually nearly eight minutes, if you allow ten seconds between each activity. Secondly, you need to be aware that this is a ‘high intensity’ workout. On the discomfort scale, from 1 to 10 where 1 is easy and 10 is ‘why am I doing this to myself?’, it’s about an 8.

In other words, you should already be reasonably fit before trying this workout. And as you will know from yesterday’s blog post, I’m not particularly fit right now. I got part way through exercise number 11, which is push-ups with rotations, and basically collapsed in a heap on the floor. I barely attempted the last one, which is side planking. It took me a long time to get my breath back afterwards and some assistance from my asthma inhaler was necessary.

I’m sure the seven minute workout is great if you’re a busy person wanting to maintain fitness, rather than someone like me who needs to get fitter in the first place. Maybe in a few weeks’ time I’ll be able to do it without nearly giving myself an asthma attack. But right now it’s a bit too extreme for me.

…and back in the gym too

December 23, 2024July 14, 2014 by Neil Turner

As well as re-starting driving lessons, I’ve also started going back to the gym regularly. It’s been a long time since I last did regular exercise – certainly longer than I’m willing to admit – and it was showing. My fitness levels had dropped significantly, so on the odd occasion when I’ve been late and had to run for my morning train I’ve ended up seriously out of breath. And I’d been getting podgier around my waist.

One change I made with the staff at the gym was that I would have two different workouts available for me. One is a shorter 45 minute workout, to be done once or twice a week, with around 30 minutes of cardio. Then there’s a longer 75 minute workout for when I have more time, like the weekends, with 30 minutes of cardio and more resistance training, to be done weekly. The shorter workout means that I can be in and out of the gym more quickly on weekdays when I get back from work, and so I should be able to go more frequently.

Going back to the gym after so long away has been difficult. I’m fine on some machines, such as the cross-trainer, as I still walk for at least half an hour a day, but others have been a challenge. I’m supposed to be able to run at 8 km/h (5mph) on the treadmill for 10 minutes, but lately this has been running for 6-7 minutes with a walking break in the middle. My upper body strength is nothing like what it was when I last went regularly so some of the resistance machines are really hard work, even with light weights.

That being said, I’d forgotten how good it feels when you’re able to relax after an intensive workout. And I’m sure the exercises will get easier as my fitness improves again. But I’m mostly looking forward to my clothes fitting better.

Easing lactose intolerance with lactase

December 23, 2024July 7, 2014 by Neil Turner

It’s been about a year since I discovered I was lactose intolerant (or at least, worked out why I was frequently bloated and having to go to the toilet more often than most people). Since then we’ve switched most of the dairy-based food we eat home with lactose or dairy-free alternatives. This has meant that we now buy a lot of our groceries online from Ocado, as their selection of such products is much better than the other supermarkets in our area. Ocado is a little expensive, but unlike our local Tesco, they sell a variety of flavours of Swedish Glace, a soya alternative to ice cream.

That’s all great when I’m at home, but not so good when I’m out and about. Whilst most coffee shops will make a drink with soya milk instead of cow’s milk (and Starbucks now do it at no extra cost, yay), good luck trying to order a dessert at most restaurants that doesn’t come with cream or ice cream. I’m particularly looking at you, TGI Friday’s.

For instances like this, I have a couple of bottle of lactase enzyme capsules – one for each bag that I take out with me. Lactase is the enzyme that breaks down lactose in your digestive system, and sufferers of lactose intolerance cannot naturally produce enough of it. These capsules therefore top up your lactase, so that you can digest foods containing lactose. One taken just before a meal should mean you can eat normally.

I say ‘should’. I’ve been using the pictured capsules for a couple of months now, and they work most of the time. However, despite having one just before a big ice cream in Dublin, I still felt awful the following day.Whilst the label suggests taking one at a time, maybe I should have taken two on that occasion.

Lately I’ve been taking these lactase capsules before any meal that hasn’t been prepared at home – in restaurants, or with takeaway food – regardless of whether it looks like it contains milk, cream, yoghurt or cheese, as you sometimes can’t be sure.

The lactase capsules are not cheap though, with a bottle of 60 capsules costing a little over £10 from Holland and Barrett. Thankfully they do have regular sales and at the moment they’re buy one, get a second for half price. Holland and Barrett sell a number of products of questionable effectiveness, but these capsules do seem to work in my case. And no, I’m not being paid to make this recommendation.

It is nice to be able to have a bit more freedom when eating out, without having to worry about how you’ll feel the following day.

Adventures in lactose intolerance

December 23, 2024July 15, 2013 by Neil Turner

It appears that I am lactose intolerant.

Lactose intolerance is when your body can’t produce enough lactase, which is an enzyme that breaks down lactose into simpler, more absorbable sugars. Lactose is found in cows milk, and therefore cream, butter, ice cream, yoghurt and anything else containing milk.

Lactose intolerance is not an allergy; this means most sufferers can consume small amounts of products containing lactose without problems, and even when they do consume large amounts it usually isn’t a medical emergency like with nuts. But it can lead to some unpleasant symptoms.

I’ve always had problems with consuming large quantities of milk, and when I was a toddler I could only have goats milk, as regular cows milk didn’t agree with me. As I grew older it didn’t seem to be too much of a problem, but over the past few years, the symptoms of lactose intolerance have become more noticeable. I’ve frequently been quite bloated after meals, and unsavoury things would make their way out of my rear end at regular intervals.

And then we went to Paris for our honeymoon. Whilst we were there, my symptoms were much milder, and I eventually deduced why. On a morning, rather than having cereal with milk, I was having croissants instead.

A few weeks after we returned (and after having seen my symptoms return), I switched to LactoFree milk. This is regular cows milk which has been treated to remove the lactose, but keep everything else. I also cut out yoghurts from my lunch (although only after buying a large multipack). Since then, I haven’t had any of the earlier problems.

This should be a happy ending, but unfortunately it isn’t. Because so many things have milk or dairy products in them. I am now beginning to understand how hard it is to be a vegan (even though I still eat meat). The LactoFree milk is okay – it tastes like regular cows milk and doesn’t cost much more, although it is imported from Denmark. LactoFree cheese is, however, disappointing – rubbery, and largely flavourless, reminding me of the ‘cheese’ I used to get as part of my school dinners in the early 1990s. There are other products in the range but these aren’t stocked in my local small town supermarket, sadly.

Some sufferers of lactose intolerance can manage to have yoghurt – this is because yoghurt is a fermented dairy product, and so the lactose is already partly broken down. Sadly, as mentioned before, this isn’t the case with me, and so I now have to eat soya-based equivalents. Similarly, some people can have goat or sheep milk based products, others can’t.

On the odd occasion when I drink coffee, I have to ask for soya milk. I don’t particularly like soya milk as I find it very sweet when compared to cows milk, but it’s better than feeling awful later on. Sadly Starbucks charge an extra 35p for soya milk in their drinks; I’m not sure about Costa Coffee or Caffè Nero and whether they charge extra too.

If you’re reading this and think that you too may have lactose intolerance, then by all means try cutting out diary products from your diet, but please also make an appointment to see your GP to discuss it. Don’t self-diagnose; your GP may refer you to have a blood or breath test to confirm. Mine didn’t, but this was because I’d already cut back on dairy products and we agreed that it probably wasn’t necessary. However, some of the symptoms of lactose intolerance appear to be the same as some more serious diseases such as bowel cancer, so it’s really important that you see your GP just in case. It also means that, if you are lactose intolerant, then it’s on your medical record. Some drugs contain small amounts of lactose in them, for example. And if your symptoms are serious, then your GP may need to refer you to a dietician who can devise a suitable diet for you to eat.

There isn’t a cure for lactose intolerance. As well as avoiding dairy, it is possible to take lactase substitutes, which essentially act like lactase to break down lactose in your stomach. You add them to your food before eating. They’re available from some health food shops, and on prescription in some circumstances.