Interesting article from Harvard Health on some tips and ideas to help you get a better night's sleep.
Now that it feels a bit more 'Springlike' I've been enjoying getting outdoors and running a couple of times per week. My body pulse classes focus on toning and tightening, improving strength and flexibility. Running, therefore, complements my class, by adding an aerobic element, which benefits my heart and lungs! If you would like to take up running the NHS Couch to 5K programme may be of interest, it helps you to gradually work up towards running 5K in just 9 weeks.
Interesting study on the benefits of pushups and how they are 'more telling than treadmill tests when it comes to cardiovascular health'. We do pushups in the Body Pulse studio 'being able to press your body off the ground is an important indicator of controlling your bodyweight'. We also set the timer or count how many we can do, 'which feeds our love for goal-setting'. It's never too late we are 'resilient animals' who can 'train our cardiovascular system at any age'!
Do you have bunions? I do, mine are hereditary, my granny had them! Thought I'd share this article on 'what to do about bunions'. There were no surprises when I read that 'high heels can exacerbate the problem because they tip the body's weight forward, forcing the toes into the front of the shoe. This may help to explain why bunions are 10 times more common in women than in men'. I do tend to keep my heels low though on the occasional night out I will put on a pair of high heels! So, if you also have this affliction, perhaps your job involves a lot of standing and walking, like teaching or nursing, then this may be worth a read.
In the Body Pulse studio, we often discuss how we can fit some of the class exercises on other days of the week. We came up with the seven-day waist stretch challenge, which is to stretch while you wait for the kettle to boil. As an extra incentive I measure their waist at the start then at the end of the challenge and, so far, clients have never failed to tone up and lose inches! So when I saw this article and TED talk promoting snacking on exercise, I had to share! 'Do you feel overwhelmed with your 'to do' list that you have no time to exercise? Sitting is the new smoking, the extended period of sitting is what we need to avoid. If smoker's take a break why should we not have a movement break? We could set a recurring timer on our phones to have a movement break. All we have to do is find four minutes a day to 'snack on exercise', only four minutes this sounds doable. Small things add up to make a big difference. Four minutes to become fitter, stronger and happier'.
I've been on a training course, which involved sitting most of the day today. I've just read an article on the dangers of sitting from Harvard Health, see the excerpt below. Given the research, breaking up long blocks of sitting to flex your muscles seems like a wise move for all of us, so try to build more activity into your day. 'When you're in pain, it may be hard to make yourself get up and move. But consider this: A growing body of evidence suggests that spending too many hours sitting is hazardous to your health. Habitual inactivity raises risks for obesity, diabetes, cardiovascular disease, deep-vein thrombosis, and metabolic syndrome. Researchers aren't sure why prolonged sitting has such harmful health consequences. But one possible explanation is that it relaxes your largest muscles. When muscles relax, they take up very little glucose from the blood, raising your risk of type 2 diabetes. Sitting can also increase pain. Even if you're reasonably active, hours of sitting—whether reading a book, working on the computer, or watching TV—tighten the hip flexor and hamstring muscles and stiffen the joints themselves. Overly tight hip flexors and hamstrings affect gait and balance, making activities like walking harder and perhaps even setting you up for a fall. Plus, tight hip flexors and hamstrings may contribute to lower back pain and knee stiffness, scourges that many people suffer from every day. Set a timer to remind you to get up and move around every so often. Take your phone calls standing up. Try an adjustable standing desk for your computer. Instead of sitting in an armchair while watching TV, sit on a stability ball, which makes you use your muscles to stay upright'.
World Health Organisation Recommended levels of physical activity for adults aged 18 - 64 years are: Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity. Aerobic activity should be performed in bouts of at least 10 minutes duration. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity. Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week. Classes run within the Body Pulse studio certainly covers all muscle-strengthening
Needing to do some aerobic physical activity then Perth Parkrun may be worth considering? It is a weekly free 5k timed run. The photo is me after my second ever Parkrun last Saturday. I enjoyed getting out in the fresh air and just went at my own pace. I ran listening to my music, which kept me in the zone, so to speak! I would class myself as a fair-weather runner though can't see me heading out if it's chucking down with rain