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Complementary Fitness 7 August newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

In the last couple of newsletters, we talked about longevity, nutrition and lifestyle and in in last week’s one, I mentioned the 5 key areas of health to pay attention to as we age (those were: muscles and bones, digestive system, heart health, cognitive health and vision).

Well, I read (yet another) health article about the best things that we can do for our bone health.  A hint and you may already know – and I’m sure you do coz I keep reminding you in classes about exercise and bone health.


The older we get, the more we have to pay close attention to our bone health to prevent things like fractures and breaks.  Bone density starts to decrease after middle-age, with osteoporosis impacting nearly 20% of women and 5% of men from the age of 50.  But according to new research published, there’s one lifestyle fix that can help maintain bone density as you age.

No surprise but what the research found when studying the impact of a sedentary v active lifestyle was that sedentary activity and physical activity are known to impact both skeletal parameters and body fat percentage.


Researchers found that participants who were physically active not only showed lower body fat but also greater bone density – something to celebrate?  I think/know so.

There was no surprise that those who engaged in a sedentary lifestyle was associated with a higher body fat percentage and also associated with worse bone density, relative to the more physically active participants.


I know that a lot of us regularly exercise, come to class/es, walk with/without a dog, run, play sports etc and we feel the benefits for ourselves.  We also feel the benefits of being part of and belonging to a local community group where we support each other too.  That can have huge benefits on our emotional and wellbeing too.


However, I thought I’d mention one or two ways that we (or someone we may know) can have a more physically active lifestyle.

Even when we’re new to a class and join in, it can feel daunting to suddenly start a new workout routine or gym and research isn’t saying we have to be a full-blown athlete but rather, we just want to avoid being sedentary and prioritize getting enough movement.

This can be as simple as:

  • Going for a daily walk
  • Taking the stairs instead of the lift
  • Incorporating “movement breaks” into your day or workday, getting up from your desk now and then and stretching or walking around or maybe do a few lunges
  • Walking to your nearest shop or supermarket instead of driving (ha, we can use a couple of shopping bags as our weight training sessions!)
  • Get your bike out (or borrow one) and go for bike rides
  • Doing some yoga/Pilates
  • Doing some stretching when we get up or before bed
  • Getting a standing desk

Continue to embrace the power of movement and its profound impact on our brains and overall well-being.

And … did you know that there’s an interconnectedness of physical activity and mental agility?  Movement enhances focus, memory and learning as well as stronger bones, muscles etc.


MW (Thurs fitness Pilates) emailed me saying ‘Thanks for a great class again!!

Meant to say thanks for keeping my blood pressure in check too with all the planks and squats”.

You’re very welcome.


She’d then said that she’d seen an article that regularly performing the Plank (even done on forearms) and squats (with back against a wall ie wall squats) and held for a length of time (in the article they say 2 minutes, but we can build up to that, no pressure) lowered blood pressure.  Analysis, published in the British Journal of Sports Medicine, of trials involving 16,000 people found all exercise lowered high blood pressure.

The article said that these strength training exercises increase the tension in the muscles when held for 2 minutes, then cause a sudden rush of blood when you relax, and that this increases the blood flow, but, essential: we must remember to breathe.”

You can read the article here

Wall squats and planks best at lowering blood pressure – BBC News


It’s festival season, yay.  As you know, I love a Fringe show or 2 or more.

I had booked tickets for Hanava Street Party on Friday but it was cancelled but I booked up for Saturday instead and it was great.

Let me know if you’ve booked up, what you recommend etc and I’ll share it, thanks.


I look forward to seeing you in classes this week for more bone building, strength & flexibility improvements and benefits.


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 (although sometimes, it seems to ‘play up’!!)


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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