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Complementary Fitness 24 April newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

I know in our weekly newsletters, I mention the benefits of exercise for our physical and mental wellbeing a lot and I hope that it helps knowing that our continued efforts are keeping us fit and well.

However, here’s another (what, not another!) wee reminder to keep us motivated to move and exercise more:

Studies by scientists in the Netherlands have found a link between low bone density and an increased risk of dementia when they ran a 10 year study.  The study showed that those with the lowest bone density were 42% more likely to develop dementia than those in the highest group.


A bone density scan uses low dose X-rays to see how dense or strong our bones are.  These scans are often used to assess the risk of osteoporosis which as you’ll know, is a condition that weakens bones and makes them more likely to fracture.

So how can we improve our bone density?

Low impact exercise, squats (we love a squat or 2 or 4 or more!), jogging, lunging, plyometrics (jumping & landing) so we need to combine weight bearing exercise with impact.  That’s why even in our fitness Pilates or fitness yoga classes, we’re still working on improving our bone density with all of those squats, lunges, moving in different directions, plank variations etc rather than standing still or only working on the mat doing sit ups etc.

Of course, in our Wednesday general fitness, resistance training class, we’re moving around even more and it’s more of a low impact aerobic training class with optional weights and bands for all over body strength and optional higher intensity too for a short duration.

Make sense?  I hope so.

I’m not at home reading study after study to give you the info but .. another new study of a group of middle-aged adults analysed how exercise affects the composition of our gut microbiome.  They found that physical activity of moderate duration ie greater than 150 mins a week, increased both the richness and diversity of gut microbiomes compared to study participants who exercised less.  They also found that when exercise intensity was examined, results showed that how long a person exercised was more important than how hard they exercised during their workouts in improving microbes in the gut.

All very interesting.


For great metabolism:


  • Regular movement and exercise supports our metabolism increasing our heart rate and burning calories
  • Eat a nutrient-dense diet consisting of complex carbs, lean protein, healthy fats and lots of plants and fibre
  • Drink more water. Water is required for metabolic reactions in all of our cells.
  • As well as drinking more/enough/sufficient water, drinking green tea has also been found to contain a phytonutrient antioxidant which promotes thermogenesis which boosts metabolism and burns fat.
  • Create and maintain a healthy sleep routine. Quality sleep is key for metabolic wellness and not enough sleep can lead to oxidative stress and hormonal fluctuations which can mess with metabolism.
  • Regulate stress and have a stress management programme in place including exercising, a good breathing practice and/or meditation.


A reminder that our usual 4 classes are on this week then next week: we’ve only just got one class which is on Tue 2 May.  I hope that you can all come to that one at 7.30pm in Craiglockhart church hall.

After that Tue 2 May class, I’m having a break so no classes until Tue 16 May.

So please try to come to as many classes as you can to get ourselves in shape, improve our general fitness, flexibility and strength.


Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • 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, 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.


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