Complementary Fitness News + updates 22 April

Did you know that:

Resistance training is any exercise in which we’re lifting or pulling weight or using resistance bands against resistance.  This type of exercise (done in our Wednesday 9.30am class in Dreghorn Loan church hall) will improve muscle strength and tone and will help us stay lean and in shape and is said to have all sorts of health benefits too incl reduced blood pressure, improving cholesterol levels and lowering the risk of heart disease.  See you in class soon.

Scientists think exercise and being active helps maintain and improve wellbeing in lots of way eg helping people with mild depression and anxiety.  It’s thought that physical activity can cause chemical changes in the brain which can help to positively change our mood.

They also think that being active can improve wellbeing because it brings about a sense of greater self-control, self-esteem and the ability to take on and rise to challenges.  The guidelines for adults over 19 years is to do 150 hours of moderate-intensity aerobic activity a week which can include walking and cycling.  Get out for a walk in the fresh air and walk off all those Easter treats, ha.

OK you don’t have to plank when you’re outdoors – just get out for a walk and enjoy

Its vital for brain and body function that we keep ourselves hydrated and we’re advised to drink around 1.2L (which is around 6-8 glasses) of fluid every day to prevent dehydration.  Dehydration can have an impact on our physical and mental functions causing headaches, feeling dizzy or lightheaded and tired.  Always bring water with you to classes and sip it when you need to and take a bottle with you if you go out walking/cycling too.

stay hydrated – drink 6-8 glasses of fluid a day

I read that 80% of over 60s are not achieving the recommended ‘5-a-day’ portions of fruit and veg.  According to some people, fruit and veg is too expensive or that it ‘goes off’ if not used up quickly but I guess that a good way of ensuring that we do the recommended amounts is to put lots of veg in stews and soups or have a large portion of salad – say ½ our plate then add what ever protein and/or carbs to our plate.  Having a banana or an apple instead of a couple of biscuits or a muffin for a mid-morning/afternoon snack all adds up too.

27 April is the start of National Gardening Week in the UK and you can get info on the RHS website at: rhs.org.uk/get-involved/national-gardening-week or #NationalGardeningWeek

A few of you have told me that you’ve been out in the garden tidying up, weeding etc in the last week or so and that your back has been a bit achy/sore because you’ve been bending and reaching but that the ache soon eased off.  In our classes, the exercises we’re doing in various directions are all about functional training for every day life when we’re bending, reaching, twisting and lunging so I hope that’s helping you.

Sunday 28 April is the London Marathon – are you taking part?/know someone who is running or will you be watching the event on TV?  We were there last year supporting our son who ran it and it was one of the hottest days ever last year!!!

I love this: ‘Life is like a camera – just focus on what’s important, capture the good times, develop from the negatives and if things don’t work out, take another shot’.

Here’s a thought: One day or day one – you decide.

And: re-set, re-adjust, re-start, re-focus as many times as you need to.  Just don’t quit.

And another: “it always seems impossible until it’s done” – Nelson Mandela

I hope that you had a lovely and relaxing Easter weekend and that you’re enjoying Easter Monday too.

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.

Susan x

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