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Complementary Fitness 10 June newsletter

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Welcome to this week’s newsletter & updates:

Regular exercise is so powerful as a health intervention with so many benefits to our overall physical and mental health.

When we exercise, more oxygen and nutrients are delivered to and waste products flushed away from the brain, which reduces stress and improves mood.

Exercising together can be social which also releases feel-good hormones – we feel part of a tribe or group connecting with each other.  Our immunity is strengthened, and exercise also promotes sleep which is so important for us.

I love to ‘change up’ our routines, making each class unique which is also challenges us and our brains and keeps us ‘on our toes’.  We can work out at our own pace by increasing or decreasing the intensity, variation of the exercise/stretch challenge.

So stick with it – I know a lot of you have been with me for years/decades and continue to improve fitness levels, strength and flexibility.  I love it, your commitment and support.

You may know or remember that I follow (not literally but online!, ha) Dr Robert Love, a neuroscientist specializing in helping people prevent Alzheimer’s disease (AD) with science.  In an article he wrote, he talks about exercise in helping to prevent cognitive decline saying: “People who exercise regularly have better memories than those who don’t exercise, so this helps protect against Alzheimer’s disease by helping prevent memory loss.

“Exercise also increases the production of brain-derived neurotrophic factor (BDNF), which aids the growth and survival of brain cells. BDNF facilitates the repair of brain cells and the growth of new ones.  Even if someone already has a diagnosis of Alzheimer’s disease, they can still exercise to help their memory.”

When asked about what type of exercise he recommends, he said: “Leg strength is associated with a healthy brain and protection against memory loss.  Hand strength helps protect against falls and accidents.  Ideally, a person would engage in enjoyable aerobic activity several times a week.  It needs to be enjoyable, otherwise, it’s unlikely that it will be sustainable.  This is supposed to be a life-long habit, so if it’s going to become part of someone’s everyday life, they need to enjoy it.

“A person should also engage in strength training 3 times a week.  Strength training also helps prevent the loss of muscle mass and prevent frailty.”

So leg strength: squats and lunges anyone?  Yes please (I hope is the answer)

Coordinating leg and arm movements, even when opposite arm to leg or lower body performing an exercise in one plane of motion (eg forward/back) while the upper body is moving in a different one (eg transverse/rotation) – is all good for our bodies and minds too.

Another 3 tips to for general health and in preventing AD –

 

Reduce Alcohol

Those who have moderate to zero alcohol intake have a reduced risk of Alzheimer’s.

High alcohol consumption significantly increases the risk of Alzheimer’s.

 

Eat more Mushrooms

Research from Singapore finds that those who eat mushrooms 2x a week or more have a 60% reduction in their risk of Alzheimer’s disease.

Exercise 30 minutes a day

A University study found that those who exercise 30 minutes a day, 5 times a week, have a bigger brain than those who don’t exercise.

So exercise literally helps to grow a bigger brain. Find a fun activity you like to do, and do it every single day.

Local news:

Saturday 15 June Edinburgh Canal Festival from 12-5pm

Residents and visitors are invited to explore the Union Canal between the Lochrin Basin and Harrison Park and to meet some of the great organisations that operate year round on and near to the canal.  There will be loads of free activities, music, performances, entertainment, food and drinks trucks and venues as you travel along the canal.  They also have a new style raft race that is free to enter.  All equipment provided, just bring decorations, costumes and enthusiasm.  I’m going to walk along the canal and check it out and it should be a fun and relaxing day.

More info: Edinburgh Canal Festval – Edinburgh Canal Festival

 

Did you know that you can also get some local news from

Edinburgh Live: Edinburgh News, Sport & What’s On   and

What’s On Edinburgh | Your essential guide to what’s on in Edinburgh! (whatsoninedinburgh.co.uk)

 

I like this quote that I came across and you might too:

“Its not the big moves that change everything – it’s the smallest ones in your everyday life that do”

 

And I like this from @jimkwik on How to rewire your brain for the better

  • Travel
  • Meditate
  • Play music
  • Lift weights
  • Practice daily
  • Manage stress
  • Try new things
  • Face your fears
  • Exercise regularly
  • Start new hobbies
  • Visualize your goals
  • Learn a new language
  • Cut down on screen time
  • Choose your media wisely

 

Even more inspiration:

“We’re all works in progress.  When we wake up each day, we get another chance at life; a chance to ask ourselves: ‘who do I want to be – and who do I want to be today’.

(from @DrJoeDispenza)

 

Reminder to send me any info, articles, local or other news etc that you come across that we can share with each other, thanks.

How you can pay for classes:

With cash ie £6 per class

Paying directly on my iphone or

By bank transfer into my account.

Connecting with Susan:

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk