Complementary Fitness News 8 July

Have a look at our Classes where/when page and join us this week for summer fitness, strength & flexibility in Dreghorn Loan church hall, Colinton + Craiglockhart church hall, Edinburgh

Summer FITNESS & LIFESTYLE info, news & updates…

Hi I hope that you’re well and that you had a great weekend and I look forward to seeing you in all of our classes this week.

I read an article that said that ‘regular exercise increases the amount of energy you burn while you are exercising’  It also said that ‘it also boosts your resting energy expenditure — the rate at which you burn calories when the workout is over and you are resting.  Resting energy expenditure remains elevated as long as you exercise at least 3 days a week on a regular basis’.  Another good reason why we should aim for the recommended 150 minutes of exercise a week.

And … in an article in the Harvard medical school online, ‘exercising regularly, every day if possible, is the single most important thing you can do for your health.  In the short term, exercise helps to control appetite, boost mood and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression and many cancers. Recommendations for adults are:  

‘At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week.  We can go for a walk too if these shorter exercise sessions are at least 10 minutes long.

Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders and arms—at least 2 days a week.   Strength training may involve lifting weights, using resistance bands or exercises like push-ups and sit-ups using body weight as the resistance’.  Joining in our classes will give you the benefits of exercise and strength training.

resistance band strength training

‘Low impact exercises such as yoga have a number of benefits.  Not only can it provide the physical benefits of exercise, yoga may also help lower stress, stave off cognitive decline by strengthening brain regions involved in working memory, improve overall brain function and neuroplasticity, reduce body image dissatisfaction and anxiety and much more’ – Dr Mercola

Stretching helps to mobilize your lower back.  Our back and spine support much of the body’s weight while abdominal core muscles help support the spine.  Movement and exercise help to loosen tense muscles that cause back pain.  If you’ve ever suffered with lower back pain, a regular/daily exercise programme includingh strength training and stretching may improve strength and flexibility which will speed up your recovery and make it less likely to happen again.

There’s an article on the vogel website that you might be interested in if you have a sore back:

avogel.co.uk/health/muscles-joints/back-pain/ease-back-pain-by-changing-your-posture

There’s also an article on the myths v facts about sun screen

drannacabeca.com/blogs/more-with-dr-anna/myths-vs-facts-about-sun-skin-sunscreen

No doubt you’ll have heard/read in the news that obesity ‘causes more cases of some cancers than smoking’.  Cancer Research UK say that millions are at risk of cancer because of their weight and that obese people outnumber smokers two to one.  Smoking remains the UKs leading preventable cause of cancer but while smoking rates are decreasing, obesity is increasing.  We’re encouraged to walk, cycle and generally do more exercise. 

Did you know that fat cells make extra hormones and growth factors that tell cells in the body to divide more often?  Wow and this increases the chance of cancerous cells being made. 

There are lots of tv news reports which show obese people but it’s not about fat-shaming individual people, it’s about showing that as a nation, we’re getting fatter.  Our health is our responsibility – having a varied nutritious and well-balanced diet, drinking lots of water, resting, having good quality sleep and exercise goes a long way to preventing diseases and maintaining a healthy lifestyle and wellbeing.  #keep exercising.

If you’re looking for a new snack/lunchtime café to go to, we love Chapter One which is on the corner of Orwell Place and Dalry Road.  The café has been open for a while but recently we heard that they’ve gone totally plant-based so all vegan.  We love their delicious home made soups, flat whites (with oat milk) and I love their coffee-based smoothies (usually the peanut butter, cacao and banana one) and they have lovely vegan cakes, chocolate brownies and other traybakes.  They’re really accommodating too – one time I went in for a smoothie and saw that they had some lovely sourdough bread and asked if I could have some toasted with peanut butter and they said ‘no problem’ (it wasn’t ‘on the menu’).  She asked if I wanted jam with it but I don’t ‘do’ PB and jam but asked for ….. you’ve guessed it …. sliced instead and it was lovely.  Although the café isn’t right in the centre of town, it’s not far/it’s at 107 Dalry Road and worth trying out.  If you go, let me know and enjoy it.

oat + cacao smoothie

Quotes:

  • When you feel like quitting, think about why you started.
  • ‘when you earn a little, you feel you know a lot, but when you learn a lot, you realize you know very little’ – Jay Shetty
  • ‘The power to change is in your hands and your hands only.  No one else can do it for you’ – Dr Libby Weaver

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

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

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