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Complementary Fitness 11 Nov news + updates

Complementary Fitness Logo

Hi and welcome to another great week of Complementary Fitness classes.

Advance notice re Thurs 12 Dec:

as you know, the General Election has been set for Thurs 12 Dec and instead of having our class in the Dell Room, as we usually do, I thought I’d just cancel the class that night.  Coz of the date, I’m sure that the Dell Room/Colinton Parish Church may be used for Christmas parties or other events especially being so close to Christmas.  I also wondered if you might be busy with other things/kids or your own Christmas prep, parties, getting organised etc. Instead, please come to another class that week instead – maybe our Tuesday 7.30pm candlelight Fitness Pilates class in Craiglockhart Church Hall on 10 Dec.

Apart from that, our classes finish up on Fri 13 Dec and re-start on Tue 7 Jan.  Seems a long time away but I thought I’d give you the dates and some notice so you can plan.  Our candlelight classes will be on Tue 3 + 10 and Thurs 5 December.  I’ll remind you of the dates each week in our newsletters, in classes and on my website.

The benefits of maintaining our physical health through diet and exercise have been well documented but what’s not so well known is the positive impact exercise can have on people living with dementia.  Did you know that it’s estimated that there are 850,000 people in the UK with dementia and that 225,000 will develop it this year.  Exercise is known to improve blood supply, reducing the risk of heart disease and vascular problems which are factors in dementia.  Other exercise benefits include improved co-ordination and muscle strengthening – which may reduce the risk of falls.  Exercise can also help with awareness of our own body in relation to our environment and research suggests that brain function can improve.  Social isolation, low mood, loss of confidence and anxiety can all have an effect in those living with dementia, but we know that exercise can help lift mood and increase social connections when exercising with others.

As you’ll know, the physical activity guidelines suggested for adults over 19 to combat chronic diseases advised us to aim to achieve:

at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and  

strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or: 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and

strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) 

Or a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and

Strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A general rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

We’re also advised to to break up long periods of sitting with light activity; sedentary behaviour is now considered an independent risk factor for ill health, no matter how much exercise you do.

Quotes that I like and hope you do too:

‘your strongest muscle and worst enemy is your mind – train it well’.

‘mental toughness is when you can find fuel in an empty tank’

‘it’s the days when the body aches, the desire is low, you feel tired and weak…those are the days when champions train’

‘the difference between who you are and who you want to be is what you do’

‘accept both compliments and criticism.  It takes both the sun and rain for a flower to grow’.

I encourage you to: comment on my website News page by clicking on the latest newsletter, click on ‘Read More’ and scroll way down to the bottom of the page (below ‘About The Author’ and ‘Related posts’ ie previous posts, keep scrolling down till you get to ‘Add A Comment’. 

You’ll see a ‘Your Comments’ box – please type in a comment about anything eg what wellness means to you / any other comments re the newsletter, classes, feedback. 

Then below that box, please add your name (you can just add your first name if you prefer to or even just add your initials. 

Please then add your email address which, as you’ll see, won’t be published. 

You’ll see below that, there’s a check / ticked box for ‘sign me up for newsletter’ and it’s your choice to tick/untick. 

Then finally, please click on the grey ‘Add Comment’ box to send the comment to me on my website, thanks very much.  Don’t forget, you can add any comment/feedback on any newsletter, and I encourage you to do this regularly – please.

I hope that you’ll continue to work out with me/us and continue to maintain your strength, flexibility, fitness levels and generally, feel great and enjoy all of the exercise benefits that we discuss.  I love getting all the positive comments from you so keep them coming.  Well done and keep up the great work and commitment and let me know how you’re getting on generally and with your fitness, diet and lifestyle (incl mind, body, meditation, sleep, rest). 

Take care, see you soon.


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