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Complementary Fitness 12 June newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

Following on from we talked about in last week’s newsletter ie exercising in our 60’s – even if you’re no way near that age and you’re in your 30s, 40s, 50s or if you’re in your 70s and beyond, I don’t think there are any downsides to exercise, to keeping ourselves fit, being active and trying to improve our lifestyles.

 

We can all benefit from moderate exercise and I’ve mentioned before and research has found that exercise prevents bone loss, lowers the chances of chronic diseases ie diabetes, cancer and dementia and it also boosts our immunity.

As we age, we can lose cardiovascular fitness, strength and mobility however, we can also do our best to keep the fitness, strength and flexibility that we’ve got and also to improve them gradually.

 

If we’re new to exercise and haven’t done much in the past, then it’s advisable to ease into it, being careful not to do too much.  We all know the feeling of sore muscles the day after or a couple of days after our first session or workout after a break!

But we don’t want to throw ourselves in to an ‘all or nothing’ approach either eg not having run before we wouldn’t go out for a first long run and over-do it and risk injury.

 

If we’re not used to exercising regularly (I know we are but maybe we know of someone who isn’t), it’s advisable to start walking and gradually up the distance when we feel comfortable enough to do so – same with running.

 

I read that biggest predictor of longevity is strength training and that it makes us more insulin sensitive, less likely to have type 2 diabetes and protects us against falls as we head into our 70s and beyond.

So how can we start strength training?

A: with bodyweight squats – squatting down with knees bent then standing back up again and repeating and gradually increasing the number of squats that we can do.

As we know, squats work the lower body improving muscles mainly in the legs and glutes.

What can we do for the mid and upper body?

A: press ups and planks (don’t worry – they can be done on knees, phew!)

 

Ever wonder why we do so many squats, lunges (also great for legs, glutes & core), planks etc in our classes?  Well, now you know.  You can thank me now/later, ha, you’re welcome.

 

There are so many options and variations of squats, press ups and planks all with our own bodyweight ie no equipment needed.

 

Strength training, resistance training and cardio help with burning excess calories and we can use hand weights, kettlebells and resistance bands eg when we’re squatting and lunging.  The more lean muscle tissue we have, the more calories we’ll burn at rest and burn more calories for a longer period after each session or workout.

Mobility, flexibility and balance are also important.

I don’t know if you’ve ever noticed those guys (sorry, but it’s usually guys) in the gym who like to pose while doing standing bicep curls with really heavy weights.  All very well to improve and strengthen muscles but you wonder whether they’d be able to run or flex forward and touch their toes!  Hmm

 

Flexibility can be improved in our fitness yoga and Pilates classes eg in a kneeling low lunge while reaching one arm up to the ceiling or lying on our back with knees bent over hips and slowly lower knees to the side, back up to centre and lower to the other side etc (which is also good for our core ab & back muscles).

We can improve our balance too by standing on one leg ie a standing quad stretch.  A bit of wobbling when balancing on one leg is fine – it improves the muscles in the standing leg and ankle too.  Balance is also helped with focus and relaxed breathing too.  I know that balance might be ‘good’ one day and ‘not great’ the next and it can depend on how we’re feeling eg if we’ve not slept and are feeling stressed, we might feel our balance is ‘all over the place’ and equally when we’re feeling relaxed and focussed, our balance is much better.

It’s all practice.

 

I know I’m preaching to the converted but it’s good to be reminded why exercise and movement is so good for us and why we should continue for as long as we can (that reminds me …. yep, just checking above: we did talk about the benefits of bone strength too).

 

Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change and it’s great when my card machine decided to ‘play up’ from time to time!
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, (when it’s working), using my SumUp card machine

 

Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.

 

Connecting with Susan:

www.youtube.com/@complementaryfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk