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Complementary Fitness 29 August newsletter

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Welcome to this week’s newsletter & updates:

I’m not just singling out our fitness Pilates but here’s a great description of our Tuesday class:

‘Fitness Pilates is a training option that focuses on the body as a human kenetic chain.  It adapts and modifies the original 34 Pilates exercises so they are suitable for all and puts everyone into a fitness class.  Fitness Pilates aims to teach correct movement patterns which will eventually become automatic in everyday life’.

 

KF (Wed/Fri classes) gave me a pull-out section from Body + Soul, The Times newspaper (13/8) coz she thought I/we’d be interested in the question & answer article ie

Q: ‘How to stay fit over 50?  A: Stop training like a 20 year old.

Maybe you saw the article?

Anyway, the article was written by Phil, a 58 year old guy who goes to the gym daily, lifts weights, runs and punches/boxes there.

Even though he considers himself to be fit, he says that his own posture is awful and that he slouches.

He says that a lot of people including ‘mature people’ look down when they’re walking or they’re in the habit of looking at their phone while walking which has the effect of rounded back and shoulders and poor posture, but many people walk work than ever, as this is a really healthy habit, so doing it actively is a better choice for fitness and you can learn more about active walking and travel if you click here.

 

The trainer (who’s a 64 year old guy) watches Phil walk and can immediately see that his posture isn’t great and sets about teaching him better posture techniques which are done firstly in a swimming pool and then on a trampoline.

The swimming pool part isn’t about swimming but about walking through the water against the water’s resistance and while using hand weights.  He says that water is 800 times denser than air and that the simple act of walking in the water (and then progressing to sprinting, kicking and punching), requires balance and muscles.

 

It was interesting to read that at the end of the session, the trainer also got Phil to brush his teeth and watched how he’d normally clean them over a sink.

He says that when most people clean their teeth, they’re almost bent-over / doubled over the sink.  He recommends being aware of our posture when brushing our teeth and to stand against a wall with the head touching the wall resulting in another postural alignment exercise.

 

The article ended with some healthy ageing tips for us all, whether mature, like me (but only in age 65), or not.

 

 

 

 

 

 

Tip 1: practice standing on 1 leg firstly with eyes open, then closed.

According to research, those aged 40-49 should be able to average 42 seconds eyes open and 13 seconds with eyes closed.

For over 50’s, it’s 41 seconds open and 8 seconds closed.  We should aim to beat that if we try this exercise daily to improve our balance.

 

Tip 2: perform push ups and squats daily which will help us to become stronger for everyday tasks and become less prone to injury.  Both are bodyweight exercises ie not using hand weights/dumbbells.

The article says that for men over 50, they should target 31 push ups and 26 squats and for women, it’s 16 push ups and 20 squats.

For the over 60’s, the numbers for men are 30 push ups and 23 squats and women 12 push ups and 17 squats.

 

Ok, in class, we do some push ups and to be fair, we’re in a full push up strength position when we plank so we’re doing ok but maybe we’ll aim for more push ups.

Those squats they talked about…… in class/es, we probably do waaaayy more than the average so give yourself a big pat on the back and a big Hi 5 for strengthening those legs in this way and we’ll be ‘above average’ in those categories (and possibly younger age categories too).

The next tip was the brushing your teeth against a wall one which I’m going to do now, not right this minute but …

 

Other tips were:

Walk with a bit of a spring in your step and we can do this by doing some calf raises to help tone those muscles.  (calf raises in class …. yep, tick ✅)

 

Making exercise part of our life for our own sake and to feel good mentally and physically (I added the ‘feel good mentally & physically’ bit in but it’s true).

 

Work on mobility and flexibility by making sure we’re moving our joints to their full range and a yoga sun salutation sequence is perfect for this (standing tall, circling our arms out to the sides and down, flexing forward with hands down the fronts of the legs to shins or the floor, lunging back to plank, upward facing dog, downward facing dog, lunging forward & standing up tall again, repeat).

 

Thanks for giving me the article and passing on the tips, giving us something to think about and to practice too.

If YOU have any articles, info etc that you think we’d all like to hear about, please pass on to me and I’ll share.  I don’t need to mention you by name either if you prefer.

 

On a similar theme, I totally agree with this tweet & I thought I’d share it with you:

“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” – Carol Welch

 

I read that: ‘Staying positive does not mean that things will turn out okay.  Rather, it is knowing that you will be okay no matter how things turn out’.  I like it and makes me feel positive just reading it.

 

Here’s a great tip for starting your day positively and in a strong frame of mind:

Fill in the blank

‘I’m looking forward to today because ______________________________________

 

Not sure if I’ve already mentioned these ‘fundamentals for a happy, healthy life’ tips in a previous newsletter but thought it’s worth mentioning again if not:

  • Sunlight
  • Lift weights
  • Serve others
  • Eat real foods
  • Learn new skills
  • Avoid TV & news
  • Practice gratitude
  • Get adequate sleep
  • Spend time in nature

 

I know we don’t do outdoor classes anymore but we’re still encouraged to ‘get out there’, to increase our green fitness levels and go for a walk in nature.

 

On that subject, I read a post from @foodrevolutionnetwork (FRN), talking about exercising outdoors recently and if you didn’t see it (or aren’t on Facebook/Instagram), I thought I’d share here:

 

Even just being outdoors can have an especially positive impact on our microbiome (gut health).  It also has a positive impact on our mood, creativity, long-term brain health, sleep, can reduces stress levels and is great for weight management and strengthening muscles and bones.

Talking about improving gut health, I regularly eat sauerkraut and kimchi and have a tablespoonful in or over salad or even just over a few lettuce leaves which is great as ‘a starter’ and is a great way to ensure we eat more greens too.

 

According to another post by FRN, ‘due to it’s high fibre content and large concentration of lactic acid bacteria, kimchi is good for our gut.

A compound in kimchi called sulfur-methyl-L-methionine may even help prevent damage to the intestinal lining’.

Their post goes on to say: ‘Kimchi also appears to have therapeutic effects on peptic ulcer disease and stomach inflammation caused by H. pylori bacteria, largely by preventing harmful germs from attaching to digestive cells’.

I love fermented foods – do you?  Kimchi is spicier than sauerkraut and it’s good to know about them and the benefits.

 

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

Thanks so much for being a valued team member of Complementary Fitness.

See you soon.

Connecting with Susan:

www.youtube.com/communityfitness  or

click here for Complementary Fitness Youtube channel

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk