Complementary Fitness 27 May News

A list of our Complementary Fitness Pilates/Yoga + toning Colinton and Craiglockhart, Edinburgh classes is on the Classes where/when class – have a look and join us, see you soon.

I read that if you swap 30 minutes sitting with being active, it could cut the risk of early death by almost half.  A US research found that when over 90,000 people (that’s a huge amount) replaced 30 mins a day with moderate to vigorous activity rather than sitting, there was a 45% reduction in early death risk.  Even for moderately active people, swapping half an hour of sedentary time with moderate to vigorous activity improved mortality rates by 17% too.

Working towards and having a strong healthy core is essential to everyday life and when our core muscles are working properly, back pain is reduced and injuries prevented.  In all of our classes, we’re working towards conditioning and toning our core muscles which also helps our spine stay strong too.

Resistance training builds muscle strength and according to a new US research study, having moderate muscle mass reduced the risk of type 2 diabetes by 32%.  I look forward to seeing you this week in our classes to build more muscle strength.

Wow I didn’t know this but read it in a magazine and thought I’d pass it on:

Thirty percent more fat is burned during exercise if we have adequate levels of vitamin C. Here’s a list of vitamin C benefits:

  • boosts our antioxidant levels, reduces blood pressure, protects against cardiovascular disease, improves iron absorption, protects against gout, boosts immunity, reduces the risk of dementia, strengthens our skin’s defence system and helps wounds to heal faster.

If like me, you like to get outside and go for a walk in the park/the woods, down in Colinton Dell, up the Pentlands or somewhere similar, then it can help boost our endorphin levels and reduce stress levels.  By the way, did you also know that our skin makes vitamin D from sunlight so the more time we spend outdoors, the more opportunity there is to up our Vit D levels. 

Let’s make it a regular habit to get outside, enjoy some fresh air, sunshine and nature and talking of which, remember (weather-permitting) the 4 Tuesdays in June, we’re be doing ‘Fresh air Fitness Pilates/stretch and relax sessions’ from 7.30 – 8.30pm in Patties Road Recreation Grounds.  Remember to bring your yoga mat as usual. 

Another good reason to get outdoors is that according to a 2018 study by the Mental Health Foundation, 74% of us have felt stressed in the last year to the point where we’ve felt overwhelmed and unable to cope and that 61% of us have suffered anxiety. 

They’ve suggested that we don’t respond to social media right away, stop checking our messages as soon as/constantly and consider only checking our emails/social media once or twice a day (and … not all day!).  It’s also a suggestion that we decide not to check or answer emails after say 7pm and have a screen-free day once a week – say a Sunday when we can enjoy time with family, friends and get outside for that fresh air and nature that we talked about. 

Talking of getting out into nature, a walk in the woods has been shown to improve mood and can help to nurture both physical and mental health.  You could also potter about in the garden if you have one which can be quite therapeutic.  Oh, just saying: if you have lots of time and love being in the garden or want to spend more time in the garden – I can lend you mine.  Take all the time you need, weed, move things around, plant, cut the grass, do the borders.  I’ll happily make you a cup of tea/a smoothie in exchange.  (#notjoking)

Good to know that research has found that a daily serving of beans, peas, chickpeas or lentils can significantly reduce bad cholesterol and also protects against cardiovascular disease.  Lentils for example are a healthy carbohydrate and contain fibre and an 80g serving counts towards your 5-a-day.  I love a lentil dhal and love lentil soup too (probably more so in the winter for the soup it has to be said) but you can make a great tasting veg chilli using red kidney beans and loads of veg, spices and tomatoes/sauce.  Or swap meat for veg in a spag bol or shepherd(less) pie.

I read this and thought aw so true…. ‘Hugging is the most beautiful form of communication that allows the other person to know beyond a doubt that they matter’.

Remember: don’t quit before the miracle happens.

I look forward to seeing you this week for more fitness, fun, exercise/stretch options & variations while we’re working towards improving our flexibility, strength, posture and balance too. 

Remember to keep me updated with your health and fitness goals and achievements and any comments, thanks.

See you soon, take care

SUSAN

Contact me by email: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk

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