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GET IN SHAPE FOR A LONG,
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POST-WORKOUT WELLNESS

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Use this squishy sphere to engage
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 Welcome to
Fit Life FOR

hat is the secret to a long, happy life? I recently asked my

W centenarian grandfather this question. He told me it was luck –

but the running, hundred-mile-cycles and endless outdoor
activities he did as a youngster probably stood him in pretty
good stead. Fit For Life is here to show you how improving your fitness level
now is the single best thing you can do for your long-term wellbeing.
In the first section, we’ll give you the tools you need to start out. Whether
you’re a complete beginner looking to learn how to set achievable exercise
goals and discover what works for you, or a regular gym bunny wanting to
find out which parts of your body to target, we’ve got everything you need to
carve a new path.
The next sections cover a plethora of ways you can tone, flex, and
strengthen your entire body, whilst getting your heart pumping and mind
stimulated. Check out demonstrations from expert personal trainers, learn
how to lift weights, and even set yourself a 30-day flexibility challenge: you’ll
find something that gets you fit and brings a smile to your face in no time.
Lastly, we share our top tips on how to stay motivated, and set your sights
even higher. Fit For Life is more than just a helpful fitness bookazine. It’s your
first step towards a healthier, happier lifestyle. Let’s get going!

Alice Barnes-Brown
Fit Life FOR

Future PLC Quay House, The Ambury, Bath, BA1 1UA

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Contents
GET SET,
GO!
10
Decade-by-decade fitness
-
16
Fit now, fit later
-
20
Hit that target
-
24
Pick the
right exercise
-
30 SWITCH
Warming up & UP YOUR
Cooling down
- LIFESTYLE
32
Work in 38
working out Sneaky ways
to burn calories
-
40
Find a
healthy hobby
-
44
Breathe
yourself better
-
48
Superfoods or
superfads?
-
58
Sports nutrition

FIT FOR LIFE

.
6.
 TONE & KEEP IT UP
FLEX
112
Too tired to
62
get off the sofa?
Functional fitness
-
-
114
66
Technology designed
Beat back pain
to make you move
-
-
68
118
Care for
Same time,
your core
better results
-
-
70
120
Feel fitter and
Step up
more flexible
your stamina
-
-
72
Essential yoga CARDIO 124
Stay fit at 40+
poses for beginners
90 -
-
Step up, shape up! 126
74
- Rest and recovery
Get flexible
in 30 days 94
- The rush
78 of running
Six exercise ball moves -
- 100
82 Cycling – with a
Beginner’s guide to difference
training with weights -
102
Swim your
way to success
-
104
10 quirky workouts
-
108
No-impact workouts

FIT FOR LIFE

.
7.
GET SET,
GO!
10
Decade-by-
decade fitness
-
16
Fit now, fit later
-
20
Hit that target
-
24
Pick the
right exercise
-
30
Warming up &
Cooling down
-
32
Work in
working out

FIT FOR LIFE

.
6.
 FIT FOR ALL AGES
.
GET SET, GO!
.

FIT FOR LIFE

.
10 .
 FIT FOR ALL AGES

Thriving
at thirty opefully at thirty you will be full of energy,

H and your fitness goals should be pretty

adventurous. Thirty is often the decade
that people reflect on as being their best,

Fit
so really put effort into making that happen for you.
We suggest that you explore and try everything – be
brave and really put yourself out there. How you spend
your thirties will set you up for a lot of your life ahead,
so spend some time finding your fitness mojo. What is
it that makes you get up in the morning and put your
workout gear on? What sparks your energy and fuels
your excitement?
Find something you enjoy and go for it. Try new
classes, like aerial yoga, hula hooping, dance classes,
spin class, disco spin class or even disco yoga – yes,
that’s a thing. You should be challenging yourself both

for physically and mentally, while you still have all that

all
flexibility.

.
GET SET, GO!
We’d recommend making HIIT (high-intensity interval
training) your go-to exercise class. It increases your
capacity and your glucose metabolism, and studies
have shown that HIIT is particularly effective for younger
women. High-intensity interval training not only gets

.
your heart pumping and the sweat pouring out of you,
but it is also a great way to blast fat and help you lose
unwanted weight. HIIT classes are usually relatively
short, making them perfect for people with a busy

ages
How you approach exercise will
change in each decade of your
life, depending on what you
need to build, maintain, and level
up. Here’s our rundown of what
to focus on...
schedule. Remember though, at any stage in your life
you should always check with your doctor before taking
up anything extreme like a HIIT class.
It is likely that in your thirties you’ll be working hard
to forge your career while perhaps juggling a young
family, so exercise that you can do quickly and easily is
probably very valuable. That’s why now might be a good
time to take up running. A 20-minute run every other
day will help to keep you fighting fit and lean. Going for
a run outside is also a great way to clear your mind after
a busy day.
Thirty is also a great time to start exploring things like
wild swimming. It isn’t for everyone, but the cold water
energises your nervous system and has been thought to
help prevent dementia. So start the habit now!
‘It is likely that in your
thirties you’ll be working
hard to forge your career
while perhaps juggling a
young family’

FIT FOR LIFE

.
11 .
 FIT FOR ALL AGES
.
GET SET, GO!
.
e’ve heard that your
Fit at forty
W forties are the new
thirties, so your fitness
goals shouldn’t be too
dissimilar, but perhaps you need to
think a lot more about recovery and
take rest days more seriously. You need
to think more about how to care for
your body between workouts, and to
make sure you are fuelling it with the
correct things. Mastering this now will
stand you in good stead for the future.
If you aren’t a regular at the gym or
don’t attend a gym class, it’s something
you might want to look into. Think
about going to the gym every other
day so that your body has time to
recover between sessions. Even if you
have a super-busy life, we wouldn’t
recommend leaving your gym sessions
just for the weekend – try and spread
them out, or do them all during the
week so that you have the weekend to
properly rest and recuperate.
Got to your forties and haven’t taken
up strength or weight training yet?
Strength training is one of the most
important ways you can prepare your
body for the future. Studies have
shown that women are more likely to
have osteoporosis than men, but the
good news is that strength training
actually helps improve the strength
and balance of women who already
have osteoporosis.
Yoga and pilates are a great form of
light, total-body strength training. Yoga
can help to keep you feeling zen and
mindful, pilates will get you out of puff,
and both will tone your whole body
FIT FOR LIFE
.
12 .
Find zen
and inner
strength with
yoga and
pilates
– particularly your core. Keeping
everything tight at this stage of your
life will really benefit you later.
Now is also when you should
perhaps begin focusing on the
strength of your pelvic floor. Many
pilates moves will help this, but you
can also use kegel balls to work those
internal muscles. Plus, you can be
doing a pelvic-floor workout while lying
on your sofa watching the telly without
anyone knowing! And that’s the kind of
exercise we all like best…
‘You need to think
more about how to
care for your body’

Pushing fifty
e mentioned strength
W and weight training
before, but there really
isn’t a bad time to start
– no excuses – and the benefits it has
as you get older are huge. Studies have
shown that strength training actually
reduces the risk of cardiac arrest
and cancer. It can also improve brain
function in adults ages 55 to 66 who
have mild cognitive impairment.
Check to see if your gym has
strength and conditioning classes
– it’s best to start out while being
supervised by a pro. Plus, these will
‘A slow, leisurely
swim will burn
a ton of calories’
usually be lower-impact than some of
the more high-intensity cardio classes.
Instead they will focus on slow and
controlled movements that really work
your muscles. Plus, weight training
will mean you are burning calories for
hours after your workout has ended.
Have the energy for something that
will work the whole body? Get in the
pool, do some lengths, or find a water
aerobics class. A study has has shown
that high-intensity water workouts
improve bone-mineral density and
functional fitness in postmenopausal
women, plus another found that water-
FIT FOR LIFE
.
13 .
FIT FOR ALL AGES
based aerobic activity decreased body
fat and blood pressure and increased
explosive strength in women. Even a
slow, leisurely swim will burn a ton of
calories, yet being in the water feels
oh-so-relaxing.
Aim to exercise every other day, but
if you start to feel sore, then change
it to two days. Make sure you are still
regularly out and about and moving
on the other days. Hitting those daily
10,000 steps might be becoming less
likely, but try for a brisk 10-minute
walk at least once a day – preferably
a power walk, if you’re able!
Take to the
water and
.
swim to fitness
GET SET, GO!
 FIT FOR ALL AGES

Swinging sixty
our goals at this stage of faded, and need an extra push. If you’re for low-impact exercises. Consider

Y your life, unless you are

unhealthily overweight,
should be all about
maintenance. Maintenance of your
weight and body fat, but also of your
general mobility and muscle mass.
You probably don’t need to focus on
building strength or increasing your
activity levels in any extreme way.
The more aches and pains you get in
your body and joints, the less likely you
are to feel the motivation to do any kind
of workout. If you still have the energy,
of course, you should still be hitting
the gym, going to pilates or out for a
jog. But for a lot of sexagenarians, the
energy and drive to exercise will have
.
GET SET, GO!
.
retired and have the time, why not think
about getting a dog that you can take
on walks? Obviously, you must do your
research as you probably don’t want
to get one that needs constant walks
and is super hyper all of the time. But
getting a dog will give you a reason to
get up and go outside. It will also give
you a fluffy companion to curl up on the
sofa with.
If you haven’t been a gym bunny
up until now, have no fear! You can
still join one and use the equipment
‘If you still have the energy, of course, you
should still be hitting the gym’
using a cable machine with no weight
attached, just configure it for the
exercise you want and pull on the
weightless cables. They will provide
you with a little resistance that might
allow you to do more reps with and
help with mobility and general strength
– doing it without weights might feel
weird at first, but you will be working
your body in a low-impact way. Gyms
also give you access to many more
accessible pieces of equipment, such
as the sit-down bike.

Get a furry
friend to take
out on walks

FIT FOR LIFE

.
14 .

To seventy and beyond
mbrace the knowledge
E that you have probably
worked hard most of your
life. Obviously, keeping up a
healthy and active lifestyle is important,
but don’t feel guilty if you spend a
weekend with your nose in a book or
eating cake. Life is too short.
At this stage of life, you should be
focusing on maintaining the mobility
in your joints, preventing and easing
arthritis, and even doing some mental
exercises to keep your brain fresh and
active. It is likely that post-seventy, you
spend a lot more time in your house
than before, so try to make a conscious
effort to get up and walk a little more.
We’re not trying to get you to 10,000
steps a day, but a gentle walk will
keep all of your joints moving and the
muscles in your legs and core strong.
If you can see your postie coming, why
not walk to the end of your garden
to greet them instead of letting them
walk all the way to your door? Walk a
lap around your garden before you sit
down for lunch, or just make sure you
stay on your feet for the length of time it
takes the kettle to boil.
Believe it or not, there are many
sit-down exercise classes on offer,
including chair yoga (see page 108-109)
that are great to get your limbs moving
‘A gentle walk will
keep all of your
joints moving’
FIT FOR LIFE
.
15 .
FIT FOR ALL AGES
You can
find many
gentle ways to
keep mobile
.
GET SET, GO!
.
and core engaged. You can do them
online or attend in-person classes.
They are amazing for stretching and
mobilising your body in ways you won’t
always do if you are no longer hitting
the gym. If a whole class isn’t for you
though, sit down once a day with the
intention of moving your limbs. Practise
stretching your arms above your head,
lift your feet off the floor, and perform a
simple tap of your toes while counting
WORDS REBECCA GREIG PHOTOS GETTY
in time.
Another great way to get a bit of
mobility work in is to play with your
grandchildren! We don’t necessarily
mean go and run around with them
(unless you can), but simply playing
games or building things with them on
the floor will engage your body and
burn some calories.
 FIT NOW, FIT LATER

Fit now,
fit later
Exercise isn’t just about the gains
made in the present. By investing
in your long-term fitness now, you
can enhance your physical and
mental health down the line
.
GET SET, GO!
.

FIT FOR LIFE

.
16 .

ur obsession with body
O image isn’t only a product
of glossy magazines and
social-media feeds. For
millennia, people have been searching
for a quick fix to their body hang-ups,
be that through fad diets, questionable
beauty treatments or, nowadays,
cosmetic surgery. But these fixes are
only skin deep. Rather than focus on
‘problem’ areas, it is far more beneficial
to focus on overall long-term fitness,
as the impact this can have on the
quality of life is greatly undersold.
Many of the afflictions that plague
us as we get older, from muscle loss
to poor memory, high blood pressure,
brittle bones and declining mental
health, can all be improved with regular
exercise. Countless studies have
proven that those who do so live longer
and more fulfilled lives, with fewer stints
in hospital, greater independence and
better overall mood. In order to truly
reap these benefits, in the UK, the NHS
recommends 150 minutes of moderate-
intensity activity (for example, brisk
walking) a week – equal to 30 minutes
over five days. However, it is just as
effective to do the full 150 minutes over
one or two days if that suits you better.
Equally, three ten-minute stints of
exercise have the same benefit as
one continuous 30-minute session.
Regardless of how often you choose to
exercise, it’s important that you remain
physically active every day – even if
that means getting up from your chair
for a stroll every hour or so, or doing
some seated posture exercises.
Health professionals recommend that
as well as aerobic exercise, older adults
incorporate strength training into their
routine to counteract the weakening of
bone and muscle in later life. Stretching
is also essential, and yoga can be an
enjoyable (and sociable) way to do this.
So, now that you know what you’re
striving for, read on to learn how long-
term fitness can improve your physical
and mental health in more ways than
you might expect…
Muscle growth
At some point in our mid-thirties,
our muscles start to lose mass and
Making physical activity
part of your daily routine
can transform your health
in later years
FIT FOR LIFE
.
17 .
FIT NOW, FIT LATER
function. This is known as age-related
sarcopenia, and speeds up around
the age of 75. Eventually, it can lead
to weakness and reduced mobility,
and also increases the likelihood
of falls and fractures. Studies have
found that among physically inactive
people, muscle mass reduces by
three to five per cent for each decade
beyond their 30s. And although
there’s nothing we can do to prevent
it entirely, we do know that exercising
regularly will slow down the process
and keep us stronger for longer.
Strength training using weights and
resistance bands is an excellent way
to maintain and build muscle mass. It’s
easy to get hold of an affordable set
of dumbbells, and you can even use
items you already have at home – tins
of beans being a particular favourite
among the Mr Motivator generation!
Resistance bands are also a fantastic
piece of kit. Essentially, they are large
elastic bands that can be used in
multiple ways to exercise different parts
.
GET SET, GO!
of the body. Resistance-band exercises
can be performed both while standing
and seated, making them ideal for less
able-bodied people.
Bone density
.
Bones also lose their strength as we
age. This is particularly problematic
for women, who begin to lose bone
density as early as their twenties. In
old age, we are far more at risk of falls
due to frailty and poor balance, and
low bone density means that when
these falls happen, we are very likely to
fracture or break a bone. The recovery
time after an accident is also much
longer than it was in our youth. Weight
bearing exercises, which force you
to work against gravity, are great for
improving bone density. These include
walking, jogging, climbing stairs, playing
badminton or tennis, and dancing.
Resistance exercises, like weight lifting,
can also help to strengthen bones.
Cardiovascular
health
Cardiovascular disease is the
number one cause of death globally,
 FIT NOW, FIT LATER

responsible for 26 per cent of all deaths

in the UK. However, it is believed
that 80 per cent of coronary heart
disease and stroke can be prevented Fitness for beginners:
by lifestyle changes, including your
daily diet, physical activity and giving 3 tips to get inspired
up smoking. Not only does aerobic
TRY SOMETHING NEW library or bookshop should have
exercise often lead to weight loss,
✢ Don’t be put off by your a good selection in stock, and are
helping to reduce the stress on the
memories of PE at school. These usually willing to order in if there
heart, it can also reduce the total
days, the variety of exercise is something in particular you
cholesterol in your bloodstream and
classes on offer is mind-boggling, want. Stay Fit For Life by Joshua
improve levels of ‘good’ cholesterol.
with everything from tai chi (see Kozak and Get Fit While You Sit
Working out regularly can also bring
page 108-109) to belly dancing by Charlene Torkelson are great
down blood pressure. The more you
to wheelchair fencing. You’re for those looking for a gentle
exercise, the stronger your heart will
pretty much guaranteed to find introduction to fitness.
get. Combined with an increase in the
a sport or active hobby to suit
number of oxygen-carrying red blood
your interests and abilities. Head BE HELD ACCOUNTABLE
cells, your heart simply won’t have to
down to your local community ✢ Finding a friend or family
work as hard.
centre or village hall to find out member to exercise with not
what it has to offer, or ask your only makes for a more enjoyable
Improved sleep doctor for recommendations at and sociable experience, but it
Anyone who suffers with insomnia your next appointment. The NHS also means that you’ll be more
knows it’s a killer, because the lack website is a fantastic resource for likely to stick to your goals. Or if
of sleep drastically impacts your daily discovering local classes in the you can afford it, there are many
life. Worse still, you’re at greater risk UK, and it even features a range fitness instructors who specialise
of insomnia as you get older. This is
.

of free exercise videos to get you in working with beginners, and

GET SET, GO!

down to a number of factors, including started right now. you may find it helpful to enlist
higher risk of medical and psychiatric their help even just to
conditions that can bring on insomnia INVEST IN A GOOD BOOK draw up an initial
symptoms, as well as sleep disorders ✢ Books can be just as useful a schedule.
such as restless legs syndrome. Our tool at learning what your body
CRITICAL
.

circadian rhythms (internal body clocks) needs and how to do it. Your local
MOVE
also change as we get older, and Physical inactivity has
we become more prone to waking been recognised as the
episodes after initially falling asleep. fourth leading risk
According to the Sleep Foundation,
factor for global
it’s estimated that from middle age
onwards, we lose 27 minutes of sleep
mortality
per night for each subsequent decade.
Before you reach for the sleeping
pills, it’s reassuring to know that sleep
can be dramatically improved with
simple exercise. The reason for this
is because we need sleep in order to
grow and repair muscles, so if your
muscles have been fatigued during the
day, your body will force sleep at night
in order to mend them.

Preventing
Alzheimer’s
The role of exercise in preventing
the onset of dementia is astounding.
Studies have shown that working A game of bat and
ball in the park isn’t
out regularly can reduce the risk of just about having fun
– it’s also a great way
developing it by 30 per cent, and the to improve bone
strength, reducing
risk of Alzheimer’s specifically by 45 the likelihood of falls
and fractures

FIT FOR LIFE

.
18 .
 FIT NOW, FIT LATER

PLEASE
REMAIN
SEATED
Seated exercises like knee lifts,
Why it’s never too late to get fit ankle rotations and shoulder
blade squeezes are a great
way for those with limited
Don’t panic if you haven’t put your health and fitness first yet, as mobility to keep
there’s still gains to be made! The benefits of starting regular exercise active
even into your mature years can be seen almost immediately. It takes
just one to three months to see a reduction in blood pressure, and
about the same time for your cholesterol levels to lower. Meanwhile,
resistance training can improve an older adult’s ability to convert protein
into energy in as little as two weeks.

Another study of people over 60 by the University of Birmingham in the

UK compared the ability of those who had worked out regularly for the
last 20 years to build muscle mass, compared to those who hadn’t. The
results found that both groups had equal ability to gain muscle in
response to exercise. And for those wondering if it’s too late to reduce
your risk of Alzheimer’s, you will be relieved to hear that in a study of 716
people with an average age of 82 years, those who were most physically
active had half the chance of developing the disease as those who were You don’t need fancy
equipment to get into
most sedentary. fitness. Weight training
can be just as effective
when done with a pair
of baked bean tins!

Exercise has countless

.
health benefits beyond

GET SET, GO!

physical strength and
stamina, including
improved sleep

Even just one appointment

.
with a personal trainer can
help you to prepare for a
new fitness regime

per cent. This is because of a protein
known as Gpld1, which is excreted by
the liver after exercise. This protein
helps to ‘clean up’ hostile environments
also leads to increased brain plasticity –
Better mental where the brain becomes more capable
health of developing new neural pathways.
Exercise also distracts from negative
You may be familiar with the endorphin
WORDS ALICEA FRANCIS PHOTOS GETTY

in our brain, allowing new nerve cells
to form in the hippocampus, which is
responsible for keeping your memory
and learning capabilities intact.
And it’s never too late to start; just
one year of exercise in later life can
increase the size of the hippocampus,
equivalent to reversing one to two years
of age-related shrinkage.
rush that comes with getting your heart
rate up, but did you know that regular
exercise has been proven to improve
mental health in the long run too? In fact,
studies suggest it is just as effective as
medication in some circumstances.
Exercise increases blood flow to the
brain, which is responsible for our mood,
memory and response to stress. This
thought patterns, as well as creating
more opportunities for social interaction.
All of these things reduce our likelihood
of suffering from low mood.
Long-term fitness can alleviate and
prevent many of the conditions that
affect us in later life. And it’s never too
late to get started; this bookazine will
show you exactly how!

FIT FOR LIFE

.
19 .
 HIT THAT TARGET

Hit Why bother setting a goal to work towards

when it comes to your fitness? The answer
is simple: goals are great motivation tools.

that target
.
GET SET, GO!
.

FIT FOR LIFE

.
20 .

There’s no
goal too big. All
you need to do is
dream it, believe it,
then put one foot in
front of the other
FIT FOR LIFE
.
21 .
HIT THAT TARGET
oals aren’t just limited to fitness. They
G remind you what’s important, and why you
wanted to achieve a particular target in the
first place. Goals provide that kick up the
backside when your willpower wanes. Goals are that
little nagging yet encouraging voice in the back of your
head that keeps you going when things get tough.
Having a goal will get you through to the very end,
no matter how challenging the journey or number of
obstacles that are thrown your way. What’s more, the
reward for completing those goals – checking them off
a mental or even literal to-do list – will release a wave
of dopamine like no other, leaving you free to bask
and boast in all that accomplishment and satisfaction
for a job truly well done. Let’s work out why fitness is
important to you!
Setting your sights
Step 1, and this is a no brainer – what do you enjoy?
Swim, run, climb, dance, fence, hike, cycle; what is it
that gives you that buzz? Is there a sport or activity
you’ve always wanted to try? To stand the best chance
of achieving your goal(s), it ought to involve a physical
activity that inspires you, stirs that fire of change inside
you and, if nothing else, helps you to get up in the
.
GET SET, GO!
morning. Especially important if it’s a long-term goal that
will run over several weeks, months or even years. In
short, enjoyment can feed willpower, so when picking
a goal, choose a sport or fitness activity that you find
exciting and also have access to.
.
Step 2, align your goals with reality. We’d all love
to drop a stone in two weeks or have muscles like a
bodybuilder, perhaps even set our sights on climbing
Everest or running a marathon, but you have to ask: ‘Is
it within my capabilities?’ If the answer is ‘yes!’, or you
believe it’s definitely something you could work towards
achieving, then great! Add it to the list and go for it! But
if it’s beyond your capabilities, then you may need to
make a few adjustments to scale it back a little before
bringing it into your reach. There’s no shame, or any
ounce of failure. In fact, if you choose something that is
physically impossible for you to achieve, it will do more
harm than good and you’re more likely to quit. However,
if you create a series of smaller and more realistic goals
you will be more likely to succeed, it might just take a
little longer to do.
With this in mind, it can sometimes be better to think
of several smaller goals than one big goal. Say your goal
was to walk or run a marathon, who says it has to be
done all on one day, at a race with thousands of other
‘Checking goals off a mental
or even tangible to-do list -
will release a wave of
dopamine like no other’
 HIT THAT TARGET
competitors? Perhaps it might be more
realistic to say, ‘I want to be able to
walk the distance of a marathon within
a month/fortnight,’ etc, or achieve a half
marathon this year and perhaps a full
marathon next year.
Do bear in mind that everyone is
.
GET SET, GO!
different; has different levels of strength,
stamina and flexibility, so what one
person of your age group may be able
to achieve may be different for you.
For example, if a person set a goal of
.
touching their toes, perhaps something
they’ve not been able to do for many
years, that could mean as much to the
person completing a marathon. Again,
it could be broken down into smaller
goals, eg: goal one, join a yoga class to
discover how flexible you are and get
the help of a qualified instructor to avoid
injury. Goal 2, reach the top of your
thighs. Goal 3, touch those knees, and
finally, goal 4: reach those toes.
The same principle and process is
true of any sport or target you want to
achieve – lift 50kg, row 3km, dance the
polka. The key to goals is to separate
them into manageable, achievable
chunks. Don’t be afraid to separate your
short-term goals from your long-term
ones, or even have a couple of each.
Sticking to
your goals
Once you know what you want to
achieve and have some idea of how to
go about it, the next hurdle you may face
is sticking to your promise and actually
While it’s
important to
dream big, it’s
important to create a
is the moving forward part, and to not
plan to reach your goal
stop for more than you need, or you’ll
in manageable, often
risk losing the momentum that the
small steps
‘buzz’ of exercise-induced endorphins
gives you.
Over a week, factor in several days
where you work on completing your
goal, then have one or two rest days
when your body takes time to heal and
recover. Perhaps when you’re ready,
have an ‘active recovery’ day, which is
where you would do something ‘light’
like a small walk, gentle swim, or yoga;
something that keeps the muscles
moving but without the need for
extreme exertion.
Another reason people fail in
completing their goals is because
of a lack of support and healthy
completing the challenge. The key here encouragement. This isn’t to say you
is that ‘slow and steady’ wins the race. need to team up with another person to
The tortoise had it right – to succeed complete your goal, although this can
you just need to do things in moderation. sometimes be of benefit, but rather tell
Little and often. If you go from 0 to 100 people in your life what it is you want to
in the first few days you’re liable to get achieve. You should find that by those
injured or burn out, and ultimately give people taking an interest and checking
up. It’s far better to build up to your in on your progress, you’ll have another
goals gradually over time. However, this
will only work if you stick to the steady
part too, ie not stopping for longer than
‘It’s a worthwhile
necessary periods of time. exercise every week
For example, rest days are a vital
part of any fitness regime or schedule, or month, to look
as they allow you and your body to
recover, which in turn helps you to
back and take
maintain, or even slightly increase,
your level of exercise/fitness/progress
stock of what you’ve
moving forward. But the important part done so far’
Music is a
wonderful
motivator that can
push, lift and move you
into completing
whatever challenge
lies before you
FIT FOR LIFE
.
22 .

Class
exercises are
great not only for
motivation but also to
reason to
ensure you are being
get on with
taught, and looked
achieving it.
after, by a qualified
What’s more,
instructor
you’ll have people
to help you celebrate
your wins with, which is something you
must do because reward is an essential
part of goal setting. So when you
complete a short-term goal (and later
a long-term one) make sure you give
yourself the appreciation you deserve,
be it a nice treat, meal, gift or even do
an activity that you’ve always wanted
to try. This is why it’s important to have
a series of short-term goals as well as
a long-term one – they act as a sort
of punctuation, each one giving you a
reward and reason to carry on to the
next phase of your masterplan.
Reflection
and review
It’s a worthwhile exercise every week
or month to look back and take stock
of what you’ve done so far, what are
you now achieving that you weren’t
before, and how close you are to
achieving your goal. If it’s looking like
you’ll ‘never’ achieve your goal, there’s
no shame in moving the goalposts a
little, just enough to bring your goal
into line with your ability and make
succeeding a possibility. Likewise, if
you’ve exceeded your expectations,
and may have even completed your
goals long before you anticipated,
then it’s time to take it to the next level;
goals 2.0.
Five ways to complete your
fitness goals
Need some inspiration to set
fitness goals that are right for
you? How about one or two
of these?
1
LOSE WEIGHT: Shedding
pounds feels like a chore, but
with regular exercise paired
with a healthy, balanced diet
anyone can do it.
2
IMPROVE FLEXIBILITY:
It’s possible to increase
your range of flexibility
over time with specific stretches
and controlled breathing. To
ensure your own safety, start with
the assistance of a qualified
instructor. Yoga and pilates are
particularly helpful classes for
achieving this goal.
3
BUILD MUSCLE: The
secret here is to lift ‘heavy’
weights repetitively in
short bursts over relatively long
workout sessions, with short
breaks in between each round.
Combine this with increasing your
Whether it’s
building muscle,
losing weight,
increasing your
flexibility or all three,
you can achieve it by
setting goals
FIT FOR LIFE
.
23 .
HIT THAT TARGET
protein portions and ask a gym
staff member or personal trainer
for advice before you begin.
4
TONE UP: If building
muscle is one step too far
for you, but you’d still like
to tone and tidy some of the
areas of your body the way to go
is to team moderate cardio and
lifting; again making sure to up
your protein intake.
5
INCREASE STAMINA:
If you want to do more
for longer, the key word
for you is cardio. Getting your
heart pumping with running,
cycling, rowing, or even high-
.
GET SET, GO!
intensity interval training (HIIT)
will get you to your goal. Aim
to put in around 20-30 minutes
a day several times a week.
Just be careful not to overdo
.
things, stay hydrated (drink
small sips of water regularly)
and remember to factor in
rest and active recovery days
to help your body recover.
WORDS NATALIE DENTON PHOTOS ALAMY, GETTY
 PICK THE RIGHT EXERCISE

Pick
the right
exercise
It’s important that you enjoy
your fitness activities, so choose
something you like to do

here is no one form of exercise that

T is better than another. There are

lots of different types of exercise
.
GET SET, GO!

that you can choose from. If you

prefer something low-impact and gentle but
that gets your heart rate up a little, consider
walking or swimming. If you’re looking for
something to work both the mind and body,
.

then things like yoga, Pilates and martial arts

are great options. If you want to get outside in
the fresh air, then look at cycling, running or
outdoor bootcamps. And if you like the idea of
being among other like-minded people and
trying something new, there is a plethora of
gym classes to get involved with.
Exercise is simply moving your body in some
way, getting your heart rate up and warming
your body. There really is something for
everyone. You might think you ‘hate’ exercise,
but this could be because you haven’t found
the right thing for you yet. It’s so important that
you enjoy the type of exercise you do; it will
encourage and motivate you to do it more
often and get better results.
If you don’t want to join a gym or go for a
run, then think outside the box. Consider
activities like paddleboarding or kayaking,
which are great forms of exercise as they use
your core, challenge your balance and raise
your heart rate.
Any form of exercise counts, so even if you
walk faster on the school run, take the stairs
more often, get off the bus a few stops early or
jump about on a trampoline, it’s all part of your
fitness journey.

FIT FOR LIFE

.
24 .

TRY
BEFORE
YOU BUY
Many clubs, groups, gyms or pools
will have the option of a free trial so
you can give something a go before
committing to it. This can be a
good way of exploring your
options and seeing what
you like
What’s right for you?
IF YOU’RE COMPETITIVE
✢ If you enjoy pushing yourself
and like winning, why not
consider trying a team sport?
Things like football, netball,
hockey, rugby and tennis doubles
are available in most areas for all
levels. There is always the chance
to improve your game, play
matches and make the most of
that competitive streak.
IF YOU LIKE VARIETY
✢ Consider a bootcamp or
circuits class, which challenges
you to move from station to
station performing lots of
different exercises. There is no
chance to get bored as you are
continually switching it up.
IF YOU’RE SHORT OF TIME
✢ When time is tight, interval
training is your perfect go-to
activity. High-Intensity Interval
Training (HIIT) is a type of exercise
that involves hard work for a short
period of time, with a rest in
between sets. You can complete
a workout in just 20 minutes and
feel great!
IF YOU HAVE LIMITED FUNDS
✢ Running is a great way to get fit
quickly without spending too
much. As long as you have some
decent trainers, you can start
running. If your office has a
shower, you could even combine
running with your commute to
save money on travel too.
FIT FOR LIFE
.
25 .
PICK THE RIGHT EXERCISE
IF YOU LOVE THE OUTDOORS
✢ Get those walking boots on
and start hiking! Exploring rural
trails can be a great way to see
the country, as well as get fit. As
long as you have the right kit, you
can do it all year round and
increase the length and elevation
of your hikes to push your fitness.
IF YOU LIKE MAKING
NEW FRIENDS
✢ Dancing is a great way to make
friends in your local area.
Whether you fancy ballroom or
salsa, Zumba or line dancing,
there are plenty of styles for you
to try to meet like-minded people
along the way.
IF YOU STRUGGLE TO
.
GET MOTIVATED
GET SET, GO!
✢ Motivation can be hard to
come by, especially when there
are so many distractions in life.
Try pre-booking classes or gym
sessions in advance, so that you
.
have them in your diary. There’s
something about having paid for
a class that helps motivate you to
stick with it.
IF YOU LACK CONFIDENCE
✢ Start in the comfort of your own
home by investing in a few
workout DVDs or finding some
workouts on the internet. This will
help you build the confidence to
perform exercises correctly, which
might lead to you joining public
classes in time.
 PICK THE RIGHT EXERCISE
Running & walking
Running and walking are the most
natural forms of exercise that you can
do. We all walk every single day, even if
it’s just from A to B. You don’t need any
fancy equipment to start walking, you
don’t need a gym membership and you
can adapt it to suit any amount of time
that you have.
Walking is very underrated as a form
of exercise, but it is the perfect place to
start. The idea is to walk slightly faster
than your normal walking pace so that
you raise your heart rate a little. Try to fit
extra steps into your day on a regular
basis, such as walking to work if you
can, or planning a walk after dinner to
shake off the day. Start with just 15
minutes and build up from there. You
can challenge yourself by walking in
.
GET SET, GO!
different environments, such as off-road
or uphill, and it’s easy to get family
members and friends involved. Many
areas will offer health walks that are
specifically designed to help you get fit
.
through walking.
Basic
Running Kit
There is very little you need
to start running, but there
are a few basics to consider.
Most importantly, you need
trainers that are designed for
running, and it can be worth
going to a sports shop to get
advice. If you are a woman,
you will need a high-impact
sports bra too. Comfortable
leggings or shorts, a t-shirt, a
lightweight waterproof
jacket, something to carry
your phone in, a water bottle
and a high-visibility vest
should be enough to see you
through all year round.
If you want to move a bit faster, you
might want to take up running. If you
have never run before, then consider a
Couch to 5K style programme, of which
Track your
there are a few to pick from. These start steps
with a walk-and-run approach, with set
intervals that build up week on week
If you’re interested in using
until you can, over time, run a 5K
walking as your choice of
distance. If you run a little already, you
exercise, invest in a method
might want to follow a plan designed to
of tracking steps, such as a
help you hit your next milestone
pedometer, phone app or
distance or improve your pace.
activity watch. You can set
You can run or walk on a treadmill in
yourself goals on how many
the gym or at home if you prefer, but
steps you want to walk in a
getting outside will give you more
day, and you can slowly
health and fitness benefits. You’ll be out
increase this goal as you get
in the fresh air, and your body works
fitter. It can be a great way of
harder to adapt to the changing terrain,
keeping your motivation up.
camber and bends.
‘If you run, you are a runner. It doesn’t
matter how fast or how far’
– John Bingham, marathon runner
POP
UP AT
PARKRUN
If you can run, walk or even combine
both over 5K, why not try your local
parkrun? There are hundreds of these
events across the country, taking
place every Saturday morning.
They are free to attend and
open to all
FIT FOR LIFE
.
26 .

Swimming
& cycling
Here are two amazing low-impact
exercises you can do. You might
already use a bike on a casual basis, or
it may have been years since you last
got on one, but cycling is a great form
of exercise. It’s endlessly adaptable to
suit your ability and preferences.
You can use a bike to commute to
work – great for your wallet, your fitness
and the planet! There are lots of cycling
groups around too, which cater for
those who want more structure with a
training plan, or those who want group
rides with like-minded people on a
more leisurely basis. You may prefer to
cycle off-road or on a traffic-free cycle
path. There are plenty of good cycling
networks that offer both long- and
short-distance routes, so take a look to
see what paths there are near you.
TRY
A TRI
Ever considered a triathlon? It’s
not just for the super fit or elite!
Beginner triathlon events often
include a pool swim rather than in the
sea. You can start with a Super
Sprint, which is a 300-metre swim,
8K bike ride and 2K run, then
build up to longer
distances
You could also improve your cycling
fitness by going to spinning classes at
the gym. These are held on static bikes
with different resistance levels to
simulate hills. They are high-intensity
classes, so you’ll burn lots of calories!
If you prefer to be in the water rather
than on the roads, then consider
swimming. This can be a great option if
you want to focus on cardiovascular
fitness. Swimming is a low-impact
activity, so it’s easy on the joints and
good for those who may struggle with
injury. You can increase your stroke
speed to raise your heart rate, or go for
the endurance option and see how
many lengths you can manage at a
slower pace. Check out your local pool
timetable – you can usually find
adults-only sessions, which can be
FIT FOR LIFE
.
27 .
PICK THE RIGHT EXERCISE
Cycle safe
If you’ve not been on the
roads for a while, you should
consider a cycle safety
course before getting on
your bike. These courses
offer a refresher on things
like how to switch lanes,
signal, turn across traffic, use
roundabouts and keep a
safe distance between
yourself and vehicles. This
can help to build your
confidence on the roads and
help you to stay safe.
Swimming
Lessons
.
GET SET, GO!
Swimming lessons are not
just for children; you can
start learning at any age.
.
There are lessons to take you
from non-swimmer to
swimmer, or if you can
already swim, you can take
lessons to improve your
stroke or breathing
techniques. You can even
get swimming-based circuits
or HIIT classes to challenge
your fitness even further
while working up a sweat in
the pool.
good if you don’t want kids jumping in
around you. Or, if you have children,
you can all go together and make it a
fun way to work out as a family.
You’re not limited to the pool either.
Wild and outdoor swimming is gaining
popularity. If it’s your first time, stick to
designated lakes or lidos to get used to
it. Join an outdoor swimming group to
pick up hints and tips, and discover safe
places to swim. If you’re swimming in
the sea, don’t forget the golden rule
– swim where the lifeguards are!
 PICK THE RIGHT EXERCISE
The gym &
group training
TRY
SOMETHING
NEW
Gyms provide lots of opportunities to
try new activities. You may not enjoy
everything you try, but by taking a
chance on something different,
you could discover a class
you love!
.
GET SET, GO!
Got a gym membership that you never
.
use? Well, now is the time to change
that. The gym offers so many different
possibilities and there is sure to be
something that suits you.
For a start, there is the gym itself. It
can be quite an intimidating
environment at first, with every exercise
machine under the sun available to use,
so don’t be afraid to ask for an
induction or a re-induction so that a
member of staff can show you how to
use all the equipment properly. It can
help to have a proper workout plan to
follow, so you don’t just flit from
machine to machine. The gym staff
should be able to help with this, but you
could always hire a personal trainer for
a few sessions to help you get
confident with it.
‘Don’t be afraid to ask for an induction
or a re-induction so that a member of
staff can show you how to use all the
equipment properly’
Think about what you want to get out
of your gym sessions. It might be that
you want to work solely on strength to
complement the fat-burning cardio work
that you already do, or perhaps you
would prefer a well-balanced
programme that incorporates both
cardio and strength work.
Don’t be afraid of the free weights
area either. You don’t have to be
building big muscles to go here. There
are plenty of bodyweight and free
weight exercises that you can try, which
will help you to build lean muscle,
improve your fitness and burn calories.
If you’re unsure, see if your gym offers
any gym floor classes. These are small
classes, of usually no more than six
people, that use the equipment in the
gym itself to give you a good workout.
FIT FOR LIFE
.
28 .
Outdoor and
home gyms
There are alternatives to
using your local gym. If you
have the space, you could
set up a small gym at home
so you can work out at any
time. You don’t need much
– a mat, a few different
weights and some resistance
bands is a good start, and
you can add more kit as you
go. In many parks you will
also find small, free-to-use
outdoor gyms. These are
often based on traditional
gym machines powered with
your bodyweight, and are a
brilliant way to get fit.
Gym
machines
Gyms have various weight
machines for you to use.
These offer an alternative, or
a complement, to using free
weights. They do offer some
advantages. For a start, they
are easy to start using and
will help you to target a very
specific muscle group.
However, they don’t work
multiple muscles in the way
that free weights do; you
could overwork one muscle
at the expense of another.
As they are run by an instructor, you can
be sure that you are doing it properly.
It’s also worth taking a look at the
class timetable in your gym. There are
so many forms of group training –
including things like aerobics, boxing-
based classes, interval workouts,
circuits, stretch classes – that there is
bound to be something for you.
 PICK THE RIGHT EXERCISE

USE
A MIRROR
When you are at a class or
practising at home, use a mirror.
You can check your alignment and
pose, and make subtle
corrections to get it right. This
will help you to get more out
of each pose and build
on your skills
Home vs
classes
You can get plenty of apps,
DVDs and online videos to
guide you through yoga or
Pilates routines. This can be
useful to keep your workouts
going at home, it’s easy to fit
into your day and very useful
if you’re away from home.
However, it is also useful to
initially attend some classes
if you can, as the instructor
can help you to get your
posture and poses right, so
that you get the most out of
your workouts.

.
GET SET, GO!
And relax...

Yoga & Pilates The relaxation element at

the end of a yoga or Pilates

Yoga and Pilates are often put together,
and while they are similar in many ways,
they are also quite different.
Yoga is an ancient form of exercise,
which challenges you to move from
pose to pose while controlling your
breathing. The poses are designed to
help build your strength, flexibility and
fitness, while the breathing techniques
can help you to practise mindfulness
and improve mental wellbeing.
There are lots of different types of
yoga that you can try. They range in
difficulty from gentle beginners’ classes,
where you will spend more time in each
pose in order to learn proper technique,
to more dynamic classes that get your
heart rate up by moving from one pose
to another more quickly. There are lots
of variations and progressions for each
.
class can take some getting
used to, especially if you’re
not one for lying still or
brought it into the USA when he moved
meditating, but it’s a great
there from Germany in the 1920s.
skill to learn and has a whole
Pilates works to improve core strength
host of benefits. Spending a
and help you to become more aware of
few minutes relaxing after a
how the body connects. It can be
workout, listening to the
adapted for people of all ages and
silence or working through a
abilities, and can be quite challenging,
guided meditation helps
even if you are fit. It helps you to
your mental wellbeing. The
develop strength, which can also help
more you do it, the easier it
to protect from injury. It is also possible
will become.
to use different equipment, like
resistance bands, to adapt exercises.
Because both Pilates and yoga
provide similar low-impact, strength-
building benefits, there are now classes ‘Yoga means
that bring the two together into
combined workouts. PIYO, for example,
addition –
is a fast-moving, high-intensity workout
that uses both yoga and Pilates
addition of energy,
principles in a cardio workout. Body strength and
beauty to body,
PHOTOS GETTY IMAGES

pose, which means that you can
continue to challenge yourself over and
over again.
Pilates, however, is relatively modern.
It was invented by Joseph Pilates, who
Balance combines Pilates, yoga and Tai
Chi, and focuses on working the whole
body one area at a time, ending with a
chance to relax and meditate. See
mind and soul’
what’s on offer at your local gym. – Amit Ray, author

FIT FOR LIFE

.
29 .
 WARMING UP & COOLING DOWN

Warming up
& COOLING DOWN
An essential guide to why warming up and cooling down
are vital elements in your workouts

arming up your muscles your workout at a more leisurely pace to Finish off your workout with a light jog

W before a workout is
essential to staying a
happy, healthy fitness
fanatic. Before partaking in any form of
physical activity, you should always
remember to limber up. If you rush into
a workout, it’s likely that you will pull a
muscle, and without an adequate
cooling-off time it will take much longer
to repair itself.
No more than ten minutes is required
.
GET SET, GO!
ensure everything is moving and
working efficiently.
The purpose of warming up is not just
to relieve stiff muscles, but to raise your
heart level, get your blood pumping and
get you motivated for a training session.
For example, a typical warm-up for a
novice runner could begin slowly with a
light walk, gradually building up to a
faster-paced walk or light jog over the
course of five minutes. With your
or fast-paced walk for five minutes,
decreasing in momentum as your breath
returns to a more normal level. Once
you have caught your breath, stretch
out your muscles. Ensure your calves
(lower legs), hamstrings (upper back of
leg), quads (upper front of leg) and
glutes (bottom muscles) are stretched
out to ensure there’s no onset muscle
soreness in days to come. Also, spend a
few minutes focusing on sidestep

for a beginner to stretch all of the
appropriate areas, but when planning
your workouts, always factor this time in,
both for warming up and cooling down.
If you forget, you’ll soon notice when
.
muscles warmed up nicely, move onto
some dynamic stretches composing of
knee lifts, lunge walking, squats and
some side-stretching. Once you have
done these aerobic warm-ups, you can
stretches and hip flexes to avoid cramp
and groin strain.
When stretching, hold each pose for
15-30 seconds for the best results and
don’t rush them, repeating each stretch

you wake up the next day with sore,
aching muscles.
Dynamic stretches are considered to
be more effective than static ones, as
they loosen everything up, removing
stiffness quicker. Even after warming up,
though, take the first five minutes of
stretch out any other areas you feel
need extra loosening. This warm up can
be used for multiple sports, but never
go straight into stretching cold muscles,
as you risk pulling something.
Cooling down doesn’t take as long as
warming up, but it’s just as important.
several times. Featured here are some
of the most basic but fundamental
stretches you need to incorporate into
each warm-up/cool-down session. More
flexibility will come with time, but for
now take it easy; don’t force muscles to
stretch further than is comfortable.

HIP FLEXOR GLUTEUS MUSCLES

STRETCH
An elongated lunge that
Sit on the floor, lift one ankle
and rest it on the opposite knee, Apply light
stretches out hips and
pressure
knee for a tdoeetphe
applying a little pressure onto the
leg muscles. Keep your knee and pushing downwards. This
knees in line with your

stretc h er
will stretch out the bottom muscles
ankles, and make sure relieving any hip pain.
that your body is straight.

Ensure the knee Lean into tgehet

doesn’t go over stretc h to it
the toes
more from

FIT FOR LIFE

.
30 .
 WARMING UP & COOLING DOWN

UPPER CALF
Push against a surface, ensuring
Hold each your back heel is firmly on the floor
stretc h for atcs and back leg is straight. Hold for

least 30 se
15-30 seconds, leaning further into
the stretch as it becomes more
comfortable; there shouldn’t be
a lot of pressure on the front leg.
Repeat for both legs several times.

LOWER CALF
Remember to stretch out the lower
part of the calf. To do this, take the
usual calf stretch pose (above) then
bend the back knee. Lean further
into the stretch for more resistance.
There should be little to no
pressure exerted on the front leg.

Repeat the stretches

over several times,

.
GET SET, GO!
holding well each tim e
SIDE STRETCH
This move will

.
stretch out your
e
Squat lowtoinadtodtah
hips, but also your
groin muscles. This

stretc h sistance
is a vital one for
runners, as a groin
little extra erelegs strain can bench

to th you for many

weeks.

HAMSTRING
There are several ways
to stretch this muscle out;
simply touching your toes is
effective, but also try lifting
your leg onto a high surface
and leaning into the stretch.
You can increase this with
a resistance band. Repeat
several times over, and
each time you breathe out,
lean into the stretch a little
bit more.
QUADS
Pull your ankle up to your
bottom, and hold with both
hands. Make sure that your
knees are in line, and push
your hips forwards, ensuring
the best stretch possible.

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31 .
 WORK IN WORKING OUT

Work in
working
out
If you are a busy bee, creating a fitness
routine can be extremely challenging – we
look at how you can find time in your day
.
GET SET, GO!

uilding a sustainable fitness

B routine that will mesh with

a busy lifestyle requires a
certain level of commitment
– and a sensible commitment at that.
.

First of all, be kind to yourself and

make your fitness regime feasible. If
you have a busy job as well as other
home life commitments, then there’s
no point in saying “I’m going to hit the
gym six days this week”, because it
probably won’t happen.
Instead, think realistically about your
week and where you have some free
time. The perfect time to exercise is
simply whenever you can make the
time, as long as you are making the
time. So, let’s look at a few ways to
get some exercise sessions into your
schedule and build a routine…

FIT FOR LIFE

.
32 .
 WORK IN WORKING OUT

Make your
commute active
Make the most of this dead time by
running or cycling to work! It is not only
great for the environment, but it might
even boost your mood before work –
especially if the sun is out. Obviously,
this might not be realistic for everyone,
so instead you could consider getting
off the train or bus a stop early and
walking a bit further. If you are now
permanently working from home, like
many of us, then you have less of an
excuse. Your commute time is now
10 seconds. What are you doing with
the time you have claimed back? Why
not go on a fake commute – go out
for a run or cycle near where you live
before you start work each day. You
could even do it in the evening, too. It’s
not just a great way to add in exercise,
but will also help you to separate
your work day from your home life.

.
GET SET, GO!
.

Making your commute an

active one willl help your
brain detox from the day

FIT FOR LIFE

.
33 .
 WORK IN WORKING OUT

TIP
A daylight alarm
clock is amazing for
early mornings, when
the sun isn’t fully up and
you want to get to
the gym
.
GET SET, GO!
.

FIT FOR LIFE

.
34 .

‘Decide together
when you will
hit the gym or
go for a run and
don’t let each
other slack off ’
Do some
lunchtime
training
Stop working over your lunch break and
eating ‘al desko’ – hunched over your
keyboard. If you work in a city centre,
you’ll most likely have an array of gyms
around your office that you could nip to
for a 30-minute session – some gyms
will have lunchtime classes scheduled,
so have a look at your nearest gym’s
timetable. Are there big meeting rooms
in your office that are rarely used?
Consider clubbing together with your
colleagues and hiring a gym instructor
or yoga teacher for lunchtime sessions
together. It will get you all fit together
and will actually boost morale in
general. Just simply go for a run or walk
on your lunch break.
Or, if you have meetings back to back
most days, then consider asking if the
other attendee would mind taking a
walk with you instead of sitting in a
stuffy room. It’s probably not advisable
for important clients, but walking for
Getting up early helps you
find time to go to the gym
– you can go before (or
even after) work
FIT FOR LIFE
.
35 .
WORK IN WORKING OUT
one-to-one team meetings might
actually be a welcome diversion from
the norm. A change of scenery and
fresh air might even spark new ideas
and broadened thinking.
Hold yourself
accountable
When it comes to exercise regimes and
commitments, having accountability is
often the difference between success
and failure. Either consider getting a
personal trainer for a few sessions a
week that you have to make a
commitment to, or find a friend that
wants to achieve a similar thing. Having
a friend looking to exercise too will give
you company and support, but you’ll
also be able to keep each other
accountable. Decide together when
you will hit the gym or go for a run and
don’t let each other slack off.
The other key to success is keeping
yourself to a fitness schedule. Our lives
can be very erratic and changeable,
.
GET SET, GO!
especially if you have a family, but
creating a structured routine and
schedule for your day and week will
help loads with your fitness goals. When
you take a magnifying glass to look at
.
the time in your day, you may realise
you can fit a gym session in before
work, or just before dinner. Once you
have made a schedule that works for
you, it will soon become ingrained into
your everyday life. Who knows, you
might actually be able to commit to
going to the gym six days.
With some clever thinking,
you can set up an outdoor
exercise space at home
FIT FOR LIFE
.
6.
 SWITCH
UP YOUR
LIFESTYLE
38
Sneaky ways
to burn calories
-
40
Find a
healthy hobby
-
44
Breathe
yourself better
-
48
Superfoods or
superfads?
-
58
Sports nutrition

FIT FOR LIFE

.
7.
 SNEAKY WAYS TO BURN CALORIES

Sneaky ways
burn
to
calories
.
SWITCH UP YOUR LIFESTYLE

Hitting the gym isn’t for everyone, and we don’t all

have the time either – check out our suggestions
that will get you moving without much effort
.

FIT FOR LIFE

.
38 .

TIP
Buy yourself some
comfy trainers so you
won’t have any
excuses!
W e’re all busy, right?
And trying to find
the time to fit
in some decent
exercise each day or even each week
can seem like an impossible task.
Maybe you have loads of free time
on your hands, but hitting the gym
isn’t really for you. Or maybe it’s just
that your fitness isn’t where it used
to be, and you are in need of a way
of building it back up gently. There
are loads of gentle ways to add a bit
of extra movement and exercise into
your day without you really noticing
it. Don’t be fooled by vibrating plates,
toning belts and quick fixes – the
most important thing is to get yourself
moving in one way or another.
Choose to walk
Next time you go to grab your car keys
or bus pass, think about where you
are going. If you are just nipping to the
corner shop to grab a few groceries,
then choose to walk instead – you’ll
get more steps in, plus carrying the
shopping back to the house will
work those arm muscles. Finding any
way to get some extra steps each
day will keep you feeling far more fit
and healthy – most adults should be
walking around 10,000 steps each day
(a number that many of us just don’t
reach). Walk the kids to school instead
of putting them in the car, or next time
you really need to get the bus, walk to
the second-closest bus stop instead of
the one nearest you.
To boost that step count, you can
also choose the parking space furthest
from the door of the grocery store,
or park a few streets away from your
office. Plus, it actually buys us a little
extra time for ourselves to think and
process the day. Walking and being
outside is just so great for your head!
Work it
from home
Hide your TV remote. We’re not joking.
Put it away in a cupboard, and instead
of changing the channel from the
comfort of your sofa, get up, walk over
to the television and use the buttons on
FIT FOR LIFE
.
39 .
SNEAKY WAYS TO BURN CALORIES
‘There are loads
of gentle ways
to add a bit of
extra movement
and exercise
into your day’
it. And FYI, just watching one channel to
avoid getting up defeats the purpose.
When you’re doing your housework,
you can burn a few calories. It is likely
that you give your whole house a
good clean at least once a week (if
you’re not, then you probably need to
get that hoover out anyway). So, put
your favourite music on full blast and
really put some elbow grease into your
cleaning. Think big lunging strides with
.
SWITCH UP YOUR LIFESTYLE
your hoover, stretching nice and tall to
dust those shelves, and scrub your bath
until you build up a bit of a sweat. Just
do everything with a bit more purpose
and get your body properly moving –
the best part is that once you are done
you’ll have a nice clean bath to relax
in and wash away all of that sweat and
hard work.
Cooking makes the kitchen the
heart of the house, and you probably
.
spend the bulk of your evening with
your family in it. A kitchen disco is the
best Friday night activity. It can make
cooking so much more fun, you’ll burn
calories wiggling those hips, and it will
allow everyone to let go of the stresses
of the past week and really relax into
the weekend. So, crank up those Friday
night tunes and get dancing.
Stretch at
the desk
Yes, if you are at your desk, then you
might be feeling tense with stress,
but that’s not what we mean. Tense
your stomach muscles for three to 10
seconds and repeat four times. Then
do the same with your glutes and then
pelvic floor muscles. Try and do this
once a day, but if you can do it more,
PHOTOS GETTY
even better! Or get your blood flowing
by reaching your arms above your head
and giving yourself a big old stretch.
 FIND A HEALTHY HOBBY

Find a
healthy
hobby
A positive pursuit that you
enjoy can enhance your
day and give you a sense
.
SWITCH UP YOUR LIFESTYLE

of purpose
.

FIT FOR LIFE

.
40 .
 FIND A HEALTHY HOBBY

Gardening
Make your garden your
outdoor sanctuary. Getting
outside and connecting with
nature is so important for our
mental and physical wellbeing
– making gardening the ideal
pastime. Think of gardening
like effortless exercise as it
doesn’t (usually) feel quite
as strenuous as going to
the gym, but digging holes,
planting flowers will have you
burning calories without you
even knowing it. Also, many
studies have suggested that
being outdoors, especially
while exercising, boosts
serotonin in the brain and
you’ll also be able to top up

.
SWITCH UP YOUR LIFESTYLE
your vitamin D levels, which
is important for our immune
system and general wellbeing.
Gardening can be a full-body
workout if you think about
the different muscles you’ll
use to rake your leaves, mow the lawn, dig holes and pick up weeds. Not only can gardening
help with stress and general mindfulness; seeing something you plant go from seed to thriving
plant will also give you a mental boost that you might not have felt from solely exercising.

Knitting
As well as working the
delicate muscles in our
hands and wrists, knitting
(or crochet) is a great
activity for passing the
time, as you have to really
focus on what you are
doing and get yourself
into the zone – time just
disappears. Because
when you are working
with needles, hooks and
wool, you are physically
constructing something.
You will have a tangible
finished product,
which will give you a
sense of accomplishment.
.
The repetitive motions
involved in knitting and
crochet can actually
trigger serotonin release,
which is our key calming
chemical and will make
you feel more zen.
Knitting can also mean
you will have a constantly
regenerating supply
of gifts for your family
and friends, which will
help spread endless
amounts of joy. You might
even be commissioned
to create something
bespoke, and earn
yourself extra money!

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.
41 .
 FIND A HEALTHY HOBBY
Cooking
You might think of
.
cooking as more of
SWITCH UP YOUR LIFESTYLE
a necessity than a
hobby, but cooking for
30 minutes can burn
up to 75 calories! Plus,
you can make it an
exciting pastime by
experimenting with new
ingredients and trying to
be more creative with the
things you are cooking.
.
Not only will learning to
cook nutritious meals be
amazing for your health,
it will leave you feeling
pretty accomplished.
Learning to cook well
and healthily will also
save you money in the
long run. Cooking can
also be a great bonding
exercise for your partner
and family, you can even
make it into an innovative
and involving challenge.
Take turns to cook dinner
and then score the meals
out of 10. It is also a great
way to impress (but also
bond with) your friends,
because you’ll be able to
host dinner parties with
the amazing fresh food
you can make.
Dancing
Dancing has been
shown to promote
heart health,
strengthen bones, and
manage a healthy
weight. One class can
burn hundreds of
calories! It’s such a
great way to get your
heart pumping
because it is something
you can do anywhere
– even those moves
you bust with your friends at the bar after a few too many are
doing you a world of good. There are so many different types
of dancing, from hip-hop, bhangra, salsa to ballroom and line
dancing. Each class is an all body workout, but some focus on
certain parts of your body: think hips for Latin, and legs for
ballroom. Taking some classes will help you discover which
type of dancing suits you, plus you’ll meet some new friends
too! Dancing is a great way to bond and spend some fun time
with your partner. If you both have busy schedules, getting
together for a dance class can reignite more than you realise.
Writing
Writing, no matter your skill set, is really accessible and can
improve your self-awareness too – particularly if you take to
journalling, an amazing outlet for self-expression. Writing for
leisure has been shown to reduce stress and improve sleep
– possibly because you are almost literally emptying your
brain onto paper. Journalling encourages you to reflect and
really begin to understand your emotions, which might change
how you approach your
day-to-day and help to
maintain your mental
health. You can even use
writing as an analogue
way to track your fitness
progress, setting goals
and noting down which
workouts you did that
day. Why not try our
Fitness Journal? It’s full
of prompts to get you
thinking and TAKE
W
CONTROL
OF YOUR:
NE
GOALS
HABITS
NUTRITION
moving, plus
RECOVERY
& REST
exercises that
-JOURNAL- target all parts
of the body.
i m p r o v e yo u r h e a lt h a n d w e l l b e i n g t o d ay
plan EXERCISE RECORD REFLECT c e l e b r at e
Set realistic goals
Measure your progress
Celebrate achievements
FIRST EDITION Printed in the UK £9.99
Make and break habits
FIT FOR LIFE
.
42 .
 FIND A HEALTHY HOBBY

Photography Reading
Photography, and being creative in general, adds a lot of value It might not be the most
to our lives. Simply recording special events, people, or places active hobby ever, but
will give you a sense of purpose while helping you produce the mental benefits of
positive memories for your friends and family. Photography reading are too good
can be fairly active, whether you’re clambering over hills to to ignore – reading has
find the perfect sunset shot, or contorting your body into all been shown to increase
sorts of positions to get the camera in just the right place. brain stimulation, reduce
Even if you’re a bit of a technophobe, you don’t need to worry, stress, improve memory,
as the majority of cameras in the shops now have a fully and boost concentration.
automatic setting that will take care of all the technical settings, All of these things will
while also having the ability to be used in full manual mode, help you feel more
which will put you in charge of everything. Getting to grips with positive about reaching
the technical aspect of your fitness goals. Plus,
photography as well as not only is reading a
the creative artistic side good book fun and
will help you to learn entertaining, it is also a
and grow. Photography form of escapism that
is a hobby that offers allows you to venture
so many possibilities off into other worlds

for creative expression,
technical expertise, and
sheer variety of ways
to capture an image.
Photography also gives
you the opportunity to
record and document
memories which will be
truly invaluable.
.
SWITCH UP YOUR LIFESTYLE
in a deeper way than
watching a film might
– leave your stresses
and worries behind and
dive deep into another
reality. You are forced
to use your brain to
create the world from the
book you are reading,
helping to reduce the
risk of Alzheimer’s or

.
dementia. Joining a book
club is very beneficial
too, as you will have
Go walking the opportunity to really
PHOTOS GETTY IMAGES
You don’t need to dust off your running shoes and pound the analyse and discuss your
pavements early in the morning to get your steps in. Simply experience of the book
getting yourself into walking as a hobby will have a huge with like-minded people,
positive impact on both your physical and mental health. and probably make some
Maybe you already go for a walk around the block at lunchtime good friends as you do.
just to get yourself moving, but think about planning more
adventurous walks in the country or hitting the beach. Simply
being outside in nature boosts serotonin in the brain. In the
UK the NHS recommends a brisk 10-minute walk every day,
but in reality you should be aiming
for 10,000 steps. Ensuring you get
your steps in can have comparable
benefits to going for a 20-minute run,
so just getting out and walking can
be so good for you. Plus why not join
a walking club, or get your friends
involved? Walking as part of a group
and exploring new places together
will be great for your mental health.

FIT FOR LIFE

.
43 .
 BREATHE YOURSELF BETTER

Breathe
yourself
Can you really

better
breathe yourself
better? We went
on an oxygen-filled
mission to find out
.
SWITCH UP YOUR LIFESTYLE
.

FIT FOR LIFE

.
44 .
 BREATHE YOURSELF BETTER

orget signing up to an expensive gym class –

F we already have the most effective (and free!)

piece of equipment to boost our wellbeing – our
lungs. The problem is we’re not always using
them to their full potential. But by making simple
adjustments to the way you inhale and exhale, you can
profit from a host of health benefits. ‘By changing the
way you breathe, you can improve your physical health,
plus mental and emotional wellbeing,’ says breath
coach Stuart Sandeman, founder of Breathpod
(breathpod.me). ‘Learning to breathe properly will have
a positive effect on the way you feel, think, act, operate
and perform.’

Time for inner peace

Controlling your breathing can cause the stress
hormones adrenaline and cortisol to drop, which
deactivates the stress cycle. ‘Breathwork helps release
deep emotional blockages to give you a deeper
relaxation and clear any feelings of lack and limitation,’
says Stuart. ‘It can help you work through stress, anxiety,
grief, panic attacks, phobias and depression, which can

.
SWITCH UP YOUR LIFESTYLE
lead to a happier, healthier and more peaceful you.’

Boost your body

Breathing correctly can also slow your heart rate, lower
blood pressure and divert blood supply towards the
digestive and reproductive systems. This results in a
positive impact on physical issues, such as asthma and
respiratory problems, heart conditions, headaches,
insomnia, addictions, digestive ailments and managing
pain control.

.
Are you breathing right?
It’s often easier to see the damage caused by breathing
incorrectly. For example, most of us breathe too
shallowly, which can reduce the oxygen supply to the
brain’s blood vessels, causing headaches. And, if you
think about when you were last in pain or discomfort,
your breathing probably increased or you held your
breath. ‘One in 10 of us have symptoms of dysfunctional
breathing,’ says Stuart. ‘And we all have experiences in
life that affect the way we breathe. To ensure you’re
breathing correctly on a day-to-day basis, check in with
your breath throughout the day.’ Here’s how:
1 Breathe in and out through your nose, not your mouth.
2 Use your diaphragm, rather than your chest (ensuring
your belly rises before your chest). Breathe in and out, not
up and down.
3 Keep breaths regular, gentle, quiet and slow.

‘One in 10 of us have
symptoms of dysfunctional
breathing’

FIT FOR LIFE

.
45 .
 BREATHE YOURSELF BETTER

Speak to
your GP if you
have any medical
What to do conditions before
trying these
The beauty of our breathing
techniques.
exercises (below) is that they
can be practised almost
anywhere, at any time. ‘Some can be
done on the go, while others require
more stillness,’ says Stuart. And take
your time. ‘Like with anything, regular
practice can help unnatural feelings
subside,’ says Stuart. ‘To change a
deeper routed habit or pattern,
changes can take a month or two of
daily practice.’ Try these breathing
exercises for extra body benefits…

1 BREATHE TO…
BOOST HAPPINESS
‘This can induce gamma waves in
the brain and feelings of calm and
happiness,’ says Stuart.
4 BREATHE TO…
FIND YOUR
FOCUS
‘Alternative nostril breathing can
restore balance when you’re
5 BREATHE TO…
EASE JOINT PAIN
‘Pain triggers stress receptors in
all areas of the body,’ says Stuart. ‘Short,
shallow breaths activate stress receptors,
.
SWITCH UP YOUR LIFESTYLE

1 Sit up straight with your eyes closed feeling off kilter,’ says Stuart. ‘It’s which heighten heart rate and stress
and gently smile. a way to hit the reset button.’ hormones and spike insulin levels. This
2 Place index fingers in your ears. 1 Sit comfortably, spine straight. increases muscle and joint tension,
3 Inhale deep and steady through Rest left hand on lap and bring increasing pain, but deep breaths allow
your nose. right hand to your face.  more oxygen to the muscles, which
4 Exhale slow and controlled, making 2 Close eyes, take a deep breath loosens the fibres to relax.’
a humming sound (‘mmm’). in and out via your nose. 1 Inhale for five. 3 Breathe out
5 Repeat five times.  3 Close right nostril with right 2 Hold for five. slowly for 10.
thumb, inhale through left nostril

2 BREATHE TO…
EASE STRESS, PANIC
slowly and steadily.
4 Pause as you close left nostril
EYES
.

OR ANXIETY with right ring finger and open

‘Box-breathing can change flight-or-
fight mode to rest-and-digest,’ says
Stuart. ‘It helps you to relax and calm.’
1 Inhale through nose for four seconds.
2 Hold breath for a count of four.
3 Exhale through your nose for a count
of four seconds.
4 Hold your breath for a count of four.
5 Repeat four times.
right nostril.
OPEN OR
5 Release breath slowly through CLOSED?
right nostril.  ‘Go with what feels
6 Inhale through right nostril comfortable for you,’ says
slowly and steadily.  Stuart. ‘This is situation
7 Pause as you close right nostril dependant and not
with right thumb and open left always possible.’
nostril.
8 Breathe out through left nostril.
9 Repeat sections 3-8 above for

3 BREATHE TO…
CONTROL
MENOPAUSAL
HOT FLUSHES
‘Coherent breathing is a really
10 cycles.

FEELING
LIGHT-
6 BREATHE TO…
SLEEP WHEN
STRESSED
‘Here, we want to slow the mind in
order to nod off,’ says Stuart.
effective way to manage menopausal
HEADED?
‘You may be breathing too fast,
hot flushes,’ says Stuart. 1 Inhale through 3 Exhale through
so slow down,’ warns Stuart.
your nose for a pursed lips for a
‘Plus, a sensation of tingling
1 Breathe in for 3 Repeat for 10 count of four. count of eight.
hands is down to a drop in
four seconds. minutes twice a 2 Hold breath for 4 Repeat four
CO2, which can occur if
2 Breathe out for day and at the a count of six. times.
exhaling too hard.’
six – gently. start of a hot flush.

FIT FOR LIFE

.
46 .
 BREATHE YOURSELF BETTER

‘It was trickier Boost your breathing

than I thought’ In 2019, Google searches for breathing apps rocketed by 219%, proving
we all need to breathe better. Here’s what could help you at home…
woman&home
Wellbeing Editor
Faye shares her BEST BOOKS: HANDY APPS:
experience… ✢ The Art of Breathing ✢ Stop, Breathe &
‘I’ve had issues by Dr Danny Penman Think (free, iOS and
with not getting to sleep quickly (£8.99/$11.49, HQ) Android) Mixes
for a few months. Tips for specific breathing with yoga and meditation,
I initially thought the ‘sleep situations. plus a daily check-in tracks mood.
when stressed’ breathing
exercise would be easy but the ✢ Breathe by Mary Birch ✢ Breathe2Relax
first few nights I tried it, I was (£13.99/$24.99, Little (free, iOS and
really distracted, and doing four Brown Books) Written by Android) An insight
rounds seemed an almost a nurse, it offers a into diaphragmatic
impossible task – I could only get four-week breathing breathing and learning how to
through one before I lost focus, retraining plan. identify where you’re holding stress.
probably because my brain was
so wired. ✢ The Little Book of ✢ Prana Breath: Calm
After three days, I got used to Breathing by Una L & Meditate (free, iOS

the technique, but was more
focused on getting it right rather
than relaxing. After a week, I
began to see a difference and,
since then, the breathing
meditation has become part of
my regular wind-down routine.
Three weeks on, I look forward
to doing it. It definitely helps me
de-stress, making falling asleep a
lot easier.’
.
SWITCH UP YOUR LIFESTYLE
Tudor (£7.99/$9.99, and Android)
Gaia) Great for popping Uses exercises, or
in your handbag – for ‘breathing gymnastics’, to help a host
guidance on the go. of issues, including cravings.
✢ Soundasleep Bluetooth Speaker ONLINE EXTRAS:
Pillow (£30/$41.50, soundasleeppillow. ✢ Stuart’s Instagram
co.uk) With a hidden Bluetooth speaker and IGTV contains lots
connected to your phone, you can listen of useful breathing
to guided breathing exercises without techniques. Look for

.
clunky headphones. @breathpod

✢ Pranayamas

7 BREATHE TO…
LOWER BLOOD
PRESSURE
‘This one involves simply doubling
the length of the exhale to the CLEVER BUYS:
For Beginners
(from
£9.99/$13.99,
yoga2hear.
WORD FAYE M SMITH. PHOTOS GETTY, ZOE LOWER, CECILLEPHOTOGRAPHY.COM

co.uk) Part of an
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FIT FOR LIFE

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47 .
 SUPERFOODS OR SUPERFADS?
.
SWITCH UP YOUR LIFESTYLE
.

Superfoods
or
superfads? Separating the health from the hype: just how nutritious
are some of the world’s most celebrated food heroes?

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48 .
 SUPERFOODS OR SUPERFADS?

ccording to the Merriam-Webster Dictionary, a

A ‘superfood’ is “a food that is rich in compounds

considered beneficial to a person’s health”. By this
definition, almost any fresh food can be
considered a superfood – if only potatoes had the same PR
as avocados.
Of course, it’s always exciting to try new foods and learn
how they can be doing us good from the inside out. While
many so-called superfoods do have brilliant health benefits,
the hype surrounding them is the result of clever marketing.
The word ‘superfood’ itself has no scientific definition.

Behind the headlines

A lot of headline-grabbing claims are often the result of
laboratory tests on animals (or sometimes just a bundle of cells
in a dish or test tube) and the compounds they use may be
hundreds or thousands of times more potent than what we’d
actually eat. There’s a big, unsubstantiated leap between an
isolated chemical damaging cancerous cells in a laboratory
test tube to the headline “Superfood cures cancer” – but
sensationalising the story sells papers and gets clicks.
Large-scale studies of the diets of real people eating real food

.
SWITCH UP YOUR LIFESTYLE
(not just super-concentrated supplements) over a long period
of time are the best indicators of just how beneficial a food
really is. With growing interest in the idea of food as medicine,
hopefully we will see many more studies unravelling the
intricate links between specific foods and their effects on our
long-term health.

Check your ingredients

It’s always worth doing your research to see if you can
get just as much nutrition from a more humdrum (and

.
often cheaper) food. For example, super-trendy goji
berries are touted as being higher in vitamin C than
oranges, but so are kiwi fruits! Bananas are widely
known as being a great source of potassium, but a plain
old potato (with the skin on) contains twice as much.
One thing that has been proven by study after study
is that a balanced diet featuring plenty of fresh fruit and
veg (and less processed foods) is key to a healthy life.
It’s better to enjoy a wide variety of produce rather than
pin your health hopes on a few select miracle foods.
If you’re looking to branch out of your culinary comfort
zone and “eat the rainbow”, here are a few of the
delicious and nutritious so-called superfoods that will
make a welcome addition to your diet…

‘A balanced diet featuring

plenty of fresh fruit and veg is
key to a healthy life’

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 SUPERFOODS OR SUPERFADS?

Leave
chopped garlic
10-15 minutes Alliums
before cooking to
retain more
A flavoursome family of
beneficial vegetables that unleash the
compounds
superpowers of sulphur
The allium family includes onions,
garlic, leeks, chives and shallots. Not
only do these foods add punchy
flavour to our favourite dishes, they
also contain many chemicals that are
beneficial to our health. Organosulfur
(sulphur-containing) compounds help
to lower cholesterol and blood
pressure, while phytochemicals
support the immune system and act
as anti-inflammatories. Some studies
also suggest that garlic and onions in
particular may be anti-fungal,
antibacterial and antiviral. They also
contain prebiotic fibre, which feeds
the good bacteria in our guts.
.

The downside? The beneficial

SWITCH UP YOUR LIFESTYLE

sulphur-based compounds are also

responsible for the dreaded garlic
breath – arguably a small price to pay!

Avoid

Berries combining
.

berries with dairy

Small, sweet and sharp: – milk proteins may
prevent berries’
why berries make an ideal beneficial anthocyanins
health boosting snack from being
absorbed
Berries are some of the best fruits to
incorporate into your five-a-day.
Compared to other fruits they are
relatively low-sugar and contain good
levels of fibre, which helps slow the
release of sugar into the
bloodstream. Enjoying a regular
snack of berries has been linked to
better weight management, improved
cardiovascular health, and may even
reduce the symptoms of depression
and age-related cognitive decline.
It’s not just trendy acai and goji
berries that are superfoods, though.
The humble blackcurrant contains
more anthocyanins than the more
fashionable blueberries, and around
37 times more vitamin C to boot!

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50 .
 SUPERFOODS OR SUPERFADS?

Cruciferous
Cruciferous veg, including
cabbages, broccoli,
vegetables radishes and turnips,
contain beneficial
Meet the cancer-fighting prebiotics that feed
members of the cabbage family your gut friendly
While kale hogs the superfood spotlight, bacteria
cauliflower and Brussels sprouts may not
spring to mind when you think of health
food. But they are all members of the
cabbage or cruciferous family. Per calorie,
they contain higher levels of vitamins A, C,
E and K than most other veg. They also
contain compounds called glucosinolates,
which (in laboratory studies) have been
found to prevent cancer cell multiplication,
and neutralise harmful free radicals. More
research is needed to see whether these
amazing benefits occur in our bodies too,
but studies indicate that people whose
diets contain more cruciferous vegetables
do have a statistically lower risk of
developing certain cancers.

.
SWITCH UP YOUR LIFESTYLE
Avocado
Avocados This health food
contain
carotenoids,
superstar has
compounds which nutritional substance

.
help keep your
eyes healthy
behind its Insta-
worthy style
It’s held superfood status for
years, but there is logic behind
the recent trend of avocado
worship. The creamy, buttery
flesh of avocado is rich in
unsaturated fats which can help
lower levels of bad cholesterol.
It also contains more soluble
fibre than any other fruit, and is
high in potassium, magnesium
and vitamins C and B6.
As it’s relatively high-calorie,
it’s recommended to limit
yourself to half an avocado per
meal, and no more than a
whole per day. The unique
texture means it can be
enjoyed sliced or grilled in
salads, or blended into creamy
sauces and delicious green
smoothies with ice.

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51 .
 SUPERFOODS OR SUPERFADS?

A
large-scale
study in China
found that an egg a
Eggs
day can reduce the
In terms of nutrition and
risk of heart versatility, few individual
disease
foods can beat a good egg
Eggs are seen as a superfood
because they are a ‘complete’ source
of protein – meaning they contain all
nine essential amino acids that our
bodies can’t make on their own.
What’s more, they have many other
vital nutrients such as selenium, B
vitamins and vitamin D.
In the past there were concerns that
overindulging in eggs could raise
cholesterol levels due to the
cholesterol content of the yolks. But
as part of a healthy diet there is no
reason to limit yourself to egg white
omelettes all the time – the yolks
contain high levels of the important
.

fat-soluble vitamins A, E and K.

SWITCH UP YOUR LIFESTYLE

One study
Green tea found that
.

antibacterial
Choose green over black to compounds in green
get the most out of your tea make it an effective
mouthwash (plus you
daily brew can safely swallow
Green tea has an enviable reputation it!)
as a health food, but not all claims are
backed up by scientific evidence.
Experiments have found no
substantial links between green tea
and the prevention of cancer, nor is it
some kind of magical fat-burning
weight-loss tonic.
It does, however, help to reduce
the risk of heart disease and stroke
– a benefit thought to be linked to
anti-inflammatory antioxidants called
catechins. These compounds are
present in black tea as well, but
green tea contains up to ten times as
much. Also, popping a slice of lemon
in your tea may improve the
proportion of catechins your body
absorbs by up to five times.

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52 .
 SUPERFOODS OR SUPERFADS?

Ginger Choose fresh

ginger over dried
The restorative properties where possible – it
contains higher levels
of ginger have been revered of beneficial
for centuries gingerol
This spicy, aromatic root has been used
as both food and medicine since ancient
times. The fresh root contains
compounds called gingerols which have
anti-inflammatory effects similar to
ibuprofen. Ginger teas have been used
to soothe nausea and mild digestive
issues such as stomach aches,
indigestion and motion sickness. There
is also some evidence to suggest eating
a few grams of the fresh root after
exercise can reduce the intensity of
delayed onset muscle soreness (DOMS).
In the kitchen, ginger is a highly
versatile ingredient which can be
enjoyed in both sweet and savoury
dishes in its fresh, dried, powdered,
stem, crystallised or pickled form.

.
SWITCH UP YOUR LIFESTYLE
Kefir & yogurt
Give your gut bacteria a
helping hand with these
delicious dairy products

.
Recent scientific studies are
revealing the influence our gut
bacteria have on our overall
health. An imbalance of gut
bacteria has even been linked to
neurological conditions like
Parkinson’s disease and
depression. You can help keep
your good bacteria thriving by
feeding them probiotics like yogurt
and kefir (a fermented milk drink).
Look for products that contain live
cultures, which are strains of
gut-friendly microbes. Adding
these beneficial bacteria to your
Probiotic diet can help improve symptoms
yogurts and kefir of digestive disorders, too, such as
can help restore the IBS and Crohn’s disease.
natural balance of Like other dairy products, both
your friendly gut yogurt and kefir are also great
bacteria
sources of calcium, which helps
maintain strong bones.

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53 .
 SUPERFOODS OR SUPERFADS?

Dried
pulses are
often cheaper, but
tinned ones are
pre-soaked so they
Legumes
can be cooked Why you should get more
much faster
of your protein from these
pods and seeds
The legume family, or pulses – such
as beans, lentils and peas – are an
excellent source of plant protein. It’s
not only vegetarians and vegans who
benefit from eating more protein from
plant sources: regularly swapping
your usual portions of red meat for
low-fat legumes can help reduce the
risk of cardiovascular disease, stroke,
diabetes and obesity.
These power-pulses are also high in
fibre, and the combination of protein
and fibre can help keep you feeling
fuller for longer. What’s more, they are
are a good source of vital nutrients
like calcium, potassium, zinc, B
.

vitamins and various antioxidants.

SWITCH UP YOUR LIFESTYLE

Outside the
Mushrooms kitchen, some
.

compounds found in
The humble edible mushrooms are being
fungi proves that looks investigated as potential
treatments for cancer
can be deceiving and dementia
In terms of nutrition, mushrooms are
often overlooked in favour of brighter,
more colourful foods, but they are full
of beneficial compounds. In particular,
four of the nutrients found in
mushrooms (selenium, vitamin D,
glutathione and ergothioneine) are
important antioxidants that may be
linked to healthy ageing. These
fabulous fungi are also a rich source
of protein, fibre, B vitamins and
beta-glucans (sugars that support the
immune system). What’s more, they
are low-calorie, low-fat and low-sugar.
Mushrooms benefit from shorter
cooking times as they retain more of
their nutrients. Grilling or microwaving
them (rather than boiling or frying)
has been found to increase their
antioxidant levels.

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54 .
 SUPERFOODS OR SUPERFADS?

Nuts & seeds Just 30

grams (1
These small and mighty ounce) of nuts and
seeds a day will add
snacks pack a plenty of valuable
nutritional punch nutrients to
your diet
Nuts and seeds are packed with
healthy unsaturated fats, protein,
vitamins and minerals. Brazil nuts,
for example, are a fantastic
source of selenium (important for
thyroid function), pistachios are
rich in vitamin B6 (helps regulate
hormones), while sunflower seeds
contain lots of vitamin E (great for
the skin).
Try to incorporate a selection of
different nuts and seeds into your
diet to get the most out of their
unique benefits. Snack on plain
rather than salted or honey
roasted varieties – you can
always sprinkle them with your
own spice mixes to add flavour
without excess salt and sugar.

.
SWITCH UP YOUR LIFESTYLE
Oily fish
The nutritious
protein source helping
to protect hearts

.
and minds
Oily fish such as salmon,
sardines, mackerel and herring,
contain oil throughout their
bodies (unlike white fish, whose
oils are concentrated in their
livers). They are a fantastic
source of long-chain omega-3
fatty acids which perform a huge
range of important roles in the
body, particularly in maintaining
healthy brain and heart function.
There is some limited
evidence to support oily fish’s
It is reputation as a ‘brain food’, but a
recommended few pieces of salmon won’t turn
that we aim to eat you into Einstein overnight. One
2-3 portions of fish study found that older adults
each week, with at who had at least one seafood
least one being
oily
meal per week performed better
in thinking skills tests.

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55 .
 SUPERFOODS OR SUPERFADS?

Red, pink &

purple produce
Give your diet an injection
of colour to get an
antioxidant boost
Most fruit and veg that are deep red,
pink and purple get their colour from
pigments called anthocyanins. These
pigments are antioxidants which help
protect our bodies from the effects of
free radicals – naturally occurring
particles that can cause damage to our
DNA and cells.
Look for vibrant purples and reddish
tones when shopping to identify
different sources, such as cherries,
blackcurrants, blueberries, red
cabbage, pomegranate seeds and
Beetroot’s cranberries. Also look out for purple
rich purple hue varieties of other veg, like potatoes and
comes from betalains carrots, as they’ll contain more
rather than antioxidants than their more common
.

anthocyanins, but the

SWITCH UP YOUR LIFESTYLE

relatives. Remember, the benefits are in

compounds have
similar benefits the pigmented parts of the plant, so
enjoy your aubergines with the skin on!

Olive oil

Olive oil contains many

.

powerful
The not-so-secret antioxidants which
help protect the body
ingredient behind the from cell and DNA
Mediterranean diet’s damage

success
Olive oil is one of the most widely
used ingredients in the world, but this
store-cupboard staple has been
shown time and time again to have
health-boosting benefits. It’s rich in
monounsaturated fats, which help to
reduce levels of harmful LDL
cholesterol in the blood, and omega-3
fatty acids, which can help reduce
high blood pressure. Extra virgin olive
oil in particular has anti-inflammatory
effects – one study found that 3.5
tablespoons of the oil was equivalent
to 200 milligrams of ibuprofen.
It’s not just our physical health that
olive oil can improve either. One
study found that people whose diets
contain more olive oil have a lower
risk of depression.

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56 .
 SUPERFOODS OR SUPERFADS?

Turmeric Curcumin was

found to relieve
Discover the health boosting inflammation and pain
in arthritis patients
benefits of this store better than a
cupboard spice placebo
The vibrant spice turmeric has been
used to bring a warm, earthy flavour and
rich golden colour to dishes for
thousands of years. It’s becoming more
popular recently as scientists are
uncovering its many beneficial effects on
our health. The pigment that gives
turmeric its glorious colour, curcumin,
has been found to have anti-
inflammatory properties and antioxidant
effects. More research is required to see
how much benefit we get from the usual
half to one teaspoon of turmeric
traditionally used in cooking, though.
One health hack is to use black pepper
and turmeric together when cooking –
the compound piperine in pepper helps
our bodies absorb curcumin better.

.
SWITCH UP YOUR LIFESTYLE
Sweet potatoes
A sweet, starchy root
filled to the brim with

.
vital vitamins
Despite its name, the sweet potato
is not closely related to the
common potato. This root is full of
fibre, vitamin C, calcium, vitamin K,
iron, B vitamins and carotenes, the
antioxidant compounds that gives
it its orange colour. Carotenes
convert to vitamin A in our bodies
(which benefits your eyes and
immune system) and a single
sweet potato provides around
400% of your daily recommended
intake. That’s more than any other
WORDS JACQUELINE SNOWDEN. PHOTOS GETTY

root vegetable!
Unlike regular Orange varieties are the most
potatoes, sweet
common, but if you can find purple
potatoes count towards
your five-a-day in the UK. ones they can contain a whopping
Around 80g/2.8oz 300 times more health-boosting
counts as one compounds. Don’t bother peeling
portion them, as lots of their nutrients are
present in the skin.

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57 .
 SPORTS NUTRITION
Sports
NUTRITION
There is an overwhelming array of food and drink
products aimed at boosting your fitness levels – so
which ones are worth your money?
hen you are first starting
W out, it can be easy to get
caught up in the massive
range of products
designed to help you work harder,
recover better or lose weight.
Traditional sports products include
.
SWITCH UP YOUR LIFESTYLE
drinks and gels, and this is what you will
most often see at events. Generally, you
should avoid sugary sports drinks,
unless you are planning on exercising
for over an hour. This is because they
offer little benefit over water when it
comes to hydration, and as long as you
eat properly during the day, before and
after your workout, then you shouldn’t
need fuel. They can even undo some of
your hard work, especially if you are
.
trying to lose weight, as you are taking
on board additional calories. If you find
it hard to drink enough water, then you
can consider some sports drinks that
are designed simply to hydrate, not to
fuel. These are tastier than water and
READ THE
LABELS
Sports products can contain
all manner of ingredients,
including sugar, sweeteners,
preservatives, artificial
flavourings – know what
you are taking in before
believing the claims on the
packet. Just because it’s
aimed at fitness fanatics,
doesn’t mean it’s good for
you. Some are as bad as
sweets or chocolate bars!
have few calories, such as Lucozade
Lite (www.lucozadesport.com/
products/sport-lite/) or High5 Zero
(highfive.co.uk/product/hydrate/zero). If
you want to try a more natural
alternative, then consider coconut
water, which is naturally hydrating
though the taste isn’t for everyone.
If you are combining multiple
activities (triathlon, running to and from
the gym, commuting to work by foot,
etc), then you can get sports drinks that
offer a higher level of carbohydrates
and so act as fuel. Gels are similar to
these in that they provide carbs, but
they do so in one go, by means of a
shot of thick gel. You have to
experiment with brands, as some have
different consistencies, some include
caffeine (which can give you ‘runner’s
tummy’, an unpleasant digestive issue)
and some have to be taken with water.
Read the instructions, as they will need
to be taken at different intervals.
Protein is another important
consideration. While it is best to get this
naturally through your diet, you can get
protein-based sports products. The
most popular of these is a recovery
shake, which has the right blend of
carbs and protein to aid recovery and
start your muscles on the path to repair.
If you feel you’re not getting sufficient
protein, for instance if you’re a
vegetarian or vegan, this is an easy way
of inserting protein into your diet and
aiding your recovery. Again, these are
adding in calories, so use them after
particularly hard exertions. Try For
Goodness Shakes Sports Recovery
(www.forgoodnessshakes.com/
recovery) for example. Protein-based
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58 .
Top 5 Sports
Products
BETTER HYDRATION
Low-calorie sports drinks
that offer electrolytes can
help you replace the fluid
and salt lost when you sweat,
just make sure to look at
nutritional information.
ENERGY GELS
For longer workouts, gels
provide quick-release carbs
for fuel without sitting in
your stomach.
JELLY BEANS
Sports Beans or plain jelly
beans can give a quick
energy hit on shorter bouts
when needed. And not to
mention, they are tasty too!
RECOVERY SHAKE
With the right blend of protein
and carbs, this helps you to
recover and repair muscles.
Mix your own or buy ready-to-
drink, bottled shakes.
REAL FOOD
Try raw food or chia
based foods if you
don’t like overly
processed sports
products.
products, such as protein shakes and
bars are often used by those who do
strength training and body building, so
there are plenty of options out there. If
you feel like you need the extra hit,
then try a protein powder (whey), which
you can add into a smoothie to drink
post-run to promote muscle repair. If
you are mixing running with strength
training and want to maintain bulk, then
look for a higher protein content. If you
are trying to lose weight, however, then
be careful how much additional product
you take on board, though there are
specific protein products on the market
geared towards weight loss as well as
muscle building.
 SPORTS NUTRITION

There has been a move towards – www.naturalbalancefoods.co.uk),

more natural sports nutrition recently, as
people look for ‘cleaner’ sources of fuel
and protein. If you don’t like the idea of
taking sports drinks or gels, which are
processed and often synthetic, then
you never have to. Many people rely on
things like jelly babies, raw food bars
(Nakd bars are particularly popular
nuts and dried food as on-the-go fuel
sources. You can make your own sports
drink by combining water with fruit juice
and adding a pinch of salt.
Chia seeds are popular for adding
protein to your diet. Check out www.
chiacharge.co.uk, which make flapjacks
and sports drinks using the seed.

What to eat when

Use the right products at the right time to get the maximum benefits

DAY TO DAY
✢ Coconut water Use as an alternative to water for
some drinks on exercise days. It’s naturally hydrating
and replenishes electrolytes. It’s also high in both
potassium and magnesium, which are key nutrients.
✢ Fish oil supplement If you don’t eat enough healthy
fats – such as avocado, fish, nuts, olive oil – then
Add milled seeds, dried fruit, Greek yoghurt, or even a
scoop of protein powder for added boost.
✢ Nuts and seeds Make your own trail mix to take with
you on cycles or hikes, as the fatty nuts provide energy
to keep you fuelled without having to eat too much. On
top of the good fatty acids, nuts contain a lot of fibre.

consider a supplement as they can help your system
function more effectively.
✢ Protein snacks You can get high-protein sports food
for everyday consumption, including popcorn, bars,
drinks and more. If you are looking to build muscle,
then these can be of benefit, but you should still
consider them as treats.
PRE-WORKOUT
✢ Protein flapjack This gives you a good balance of
.
SWITCH UP YOUR LIFESTYLE
✢ Sweets If you’re a runner, longer runs are the one
time you can justify sweets! Runners swear by jelly
beans or jelly babies, and they are often given out at
races. A quick energy hit without filling up too much.
✢ Gels If you’re going to use sports gels, read the
packet. Some suggest taking on at the start and then
every 30 minutes, but timings vary. And carry water if
they require it.
RECOVERY
✢ Chocolate milk If it’s good enough for Mo Farah

protein and carbs, to help fuel you, and is perfect if you
don’t have time for a proper meal. Try brands like Trek
or Chia Charge, which are popular with runners.
✢ Banana One of the best sports foods and
completely natural too! It has digestible carbohydrate
for quick energy release, and potassium to maintain
nerve and muscle function.
✢ Porridge If you’re a morning person, have oats made
with milk, giving you both carbs and protein.
.
(apparently)... It contains a 3:1 ratio of carbohydrates to
protein, perfect for recovery and cost less than sports
products. Dairy-free versions are also available.
✢ Protein shake Though it may not sound appealing,
powdered whey protein (usually flavoured) can be
mixed with milk (any kind) or water and helps to
promote muscle growth and repair, great for gaining
bulk and preventing injury.
PHOTOS GETTY IMAGES

Add powdered protein to smoothies Perfect workout fuel A natural recovery formula for after
for an extra kick for runners your workout

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59 .
TONE & FLEX
62
Functional fitness
-
66
Beat back pain
-
68
Care for
your core
-
70
Feel fitter and
more flexible
-
72
Essential yoga
poses for beginners
-
74
Get flexible
in 30 days
-
78
Six exercise ball moves
-
82
Beginner’s guide to
training with weights
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6.
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7.
 FULLY FUNCTIONAL!
.
TONE & FLEX
.

FULLY
functional!
The right workout won’t just leave you looking fitter and
more toned – it will also keep you supple and healthy.
Welcome to the world of functional fitness…

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62 .
 FULLY FUNCTIONAL!

I
t might not sound
hugely glamorous, but
functional fitness moves
are a great way of undoing
the effects of ageing – and
improving the way you look
and feel. So called because
they essentially mimic the
movements we do in everyday
life, functional movements
help improve posture,
increase mobility (particularly
in the hips), build strong bones
and muscles and increase
stability to prevent falls.
After the age of 40, we
typically lose around 2% of
our muscle mass year on year,
so this type of strength training
becomes even more valuable
as time goes on. According
to Antonietta Vicario, VP of
talent and training at P.volve, it’s
actually easy to counteract this
loss by incorporating resistance-
based exercises into your day.
THE MOVES
‘These exercises will promote healthy movement of the joints to
improve our body’s functionality,’ says Antonietta. Do each of the
below exercises for 60 seconds on each side. Take a rest as you need it.
STEP BACK WITH
ROTATION
Extend one leg
straight back behind
you, keeping it
straight, heel high,
and energy pressing
through the ball of the foot to
engage your glutes (the muscles
in your bottom). Holding onto your
light weights, reach your arms forward
at shoulder height with your palms
facing one another. Twist your upper
body away from your extended back
leg, following the rotation with your
hand and gaze to deeply activate the
core muscles. Be sure to keep your

.
TONE & FLEX
She explains that the aim is to abs tight during this twist and return
increase good stress (resistance) back to centre.
to the muscles to counteract
that 2% loss without stressing
your joints.

.
‘I always tell P.volve members
that lean muscle on the body
burns calories very efficiently,
so when we tone our bodies
we also rev our metabolism!
‘Plus, we’re not only getting all
the benefits of toning the body
as I’ve described, but by also
focusing on mobility of the joints
and core stabilisation, all done
with proper biomechanics, you
truly optimise the full potential
of the body!’
Ready? Let’s go…

YOU’LL
NEED: LEG LIFT
✢ A pair of light Stand with your feet
dumb-bells parallel and shift
✢ A pair of gliders your hips back so your knees bend yourself. Tap one foot straight out
✢ An exercise right over your ankles. Tilt your upper to the side with a pointed foot and
mat body forward so your spine is a lift and lower the leg, working your
diagonal from head to tail and hold glutes and core. Option to use
onto a piece of furniture to steady a chair if needed for extra support. >>

FIT FOR LIFE

.
63 .
 FULLY FUNCTIONAL!

KNEELING
INNER THIGH
STRETCH
WITH
ROTATION
From a kneeling
position, step one
foot out to the
side. Shift your
hips toward your
foot, stretching
your inner thighs while
maintaining a squeeze
on the kneeling glute.
Squeeze your weights into
your chest with PLANK GLIDES
your elbows Come to a plank position with the ball of the feet on
wide and rotate your gliders, zipping up your abdominals and keeping
your upper body a long line of energy from head to heels. Press into the
away from your gliders and draw your knees into your chest, using your
foot to wring out core muscles to pull in and then extend back out to that
the abdominal strong plank. Try to keep your hips low and shoulders
wall. down your back and abdominals strong, too!
.
TONE & FLEX

SHIFT BUTT PRESS

.

Start on all fours stacked with a neutral spine, shift your

hips back an inch or two so that your hands are slightly
in front of your shoulders and your hips are slightly behind
your knees. Keep your abs lifting to the ceiling so your
back stays neutral. With a light dumb-bell
tucked behind your knee, bend one knee
up to the ceiling, pressing through a flexed
foot and return to the start position.

SOCCER KICKS
Tap one toe straight forward, angling your hip bones
up toward the ceiling and squeezing into your glutes
while leaning back. Be sure to keep your ribcage hugged
together in the front so you don’t sink into the lower
back. Reach your arms and weights overhead with
your palms facing forward. Lift your front leg up while
pressing your arms down, recruiting your abdominals
and thighs and also working on stability!

FIT FOR LIFE

.
64 .
 FULLY FUNCTIONAL!

INNER THIGH Your home

GLIDES workout
Place one foot on
your glider and
take your light dumb-bells
essentials
into your chest with your
elbows wide in a THE DUMB-BELLS
T-position. Start in the ‘p. A colourful addition to your
sit’ position, with your gym equipment collection, these are
torso on a long diagonal great for toning
and hips back with a and sculpting, plus they come
slight bend in your knees. in a variety of weights so you can
Squeeze your shoulder work your way up.
blades to bring your light (2x2kg for £9.99/$13.75, argos.co.uk)
dumb-bells in by your
sides. From here, glide the
foot on the glider straight
out to the side and extend
your arms and then recruit
the inner thighs to draw
the legs back in while
bending your elbows. Allow the
hips to shift out and in so your pelvis
moves as your feet move, increasing
the intensity through the inner thighs. THE GLIDERS

.
TONE & FLEX
They might look harmless,
but a pair of gliders can contribute to
some serious exercise burn.
BaseBody Gliders
INTERNAL (£4.99/$6.99 for 2, amazon.com).

.
Alternatively, a pair of socks on a
45 WITH GLIDERS smooth wooden floor can work, too!
Imagine you are standing in
a square and rotate your hips
to the left front corner of the
imaginary square with your
right leg straight with heel high,
glider under your right foot,
at the right back corner of the
square. Lean your upper body
forward on a diagonal with a
soft bend in your standing leg
and bend and stretch your right THE BOTTLE
leg while pressing into the glider. Brita Active
Be sure to keep your hips bottle 600ml
angled towards your front leg (£13.20/$18.20,
with your left foot vertical to brita.co.uk)
create a big internal rotation in Contains a
PHOTOS (POSED BY MODELS): GETTY, P.VOLVE

your standing hip. Allow your MicroDisc

pelvis to move back as you to filter water,
extend your right leg, taking reducing
weight into the glider and forward chlorine and
as you bend your leg to deeply organic impurities.
activate the glutes and inner thighs. Perfect for
You can hold your arms in a triangle staying hydrated
position with shoulders down throughout
the back. your workout.

FIT FOR LIFE

.
65 .
 BEAT BACK PAIN

BEAT
back
PAIN
.
TONE & FLEX
.

Back pain is one of the most common – and agonising –

problems of ageing, and it only gets worse with time. Want
to nip it in the bud? We’ve compiled six simple exercises to
minimise back injury and spinal degeneration...

FIT FOR LIFE

.
66 .
 BEAT BACK PAIN

1 ONE LEG
STRETCH
A good exercise for spinal
strength and stability
✢ Position your pelvis in a level position.
BACK BEND
Flex your spine and fix
poor posture
✢ Stand straight, making sure your
back, neck, and head are aligned and
Draw your belly button towards your spine.
your tailbone is tucked under. Roll your
✢ Keep this aligned pelvic position while
shouders back.
you straighten one leg away from you.
✢ As you inhale, raise your arms above
✢ Breathe out to send the leg away
your head slowly.
and breathe in to return it back.
✢ Lean back, pushing out with your

4
stomach and curving your lower spine.
Your head and neck will look towards

2
SHELL the ceiling, and your arms should reach
out behind you.
STRETCH ✢ Bend back as far as you can go
without wobbling too much, and hold
Good for lumbar this position for a few seconds.
and thoracic ✢ Exhale, and gently come out of the
position, keeping your core tight.
mobility. These areas both
get stiff with prolonged
sitting down or driving

.
TONE & FLEX
✢ Position yourself on your hands and knees.
Place your hands in front of your shoulders.
✢ Gently lean your weight onto your
knees and heels. Feel the stretch
in your spine and shoulders.
TOP TIP
When sitting down,
avoid crossing your 5 LEG ROLL
Good for
spinal stability

.
✢ Hold long enough to relax and legs as this can weaken ✢ Position your pelvis in a level position.
enjoy the stretch. core muscles and lead to Draw your belly button towards your spine.
stiffness in your lower ✢ Keep this pelvic position whilst you let
one leg roll away from you. Imagine a drink
back and pelvic area.
on top of the opposite knee, try not to spill it.

3
✢ Breathe out as you send the leg away
EXTENSION and inhale to return it back.

in LYING

6
A good exercise for SHOULDER
reversing the curve BRIDGE
of slouching at a desk Good for mobility
✢ Lie on your front with arms
at chest height. and stability of the spine
✢ Push your arms as straight as possible. ✢ With your pelvis level, flatten your back
✢ At the top of the movement breathe out into the mat and squeeze your buttocks.
and let your hips relax, hold for ✢ Visualise your spine as a row of beads and
2-3 seconds. lift up bead by bead until you are resting on
✢ Repeat 10-12 times. the shoulder blades. Hold and breathe in.
✢ Breathe out as you lower the spine back
to the mat bead by bead.
PHOTOS GETTY IMAGES

KEEP IT UP Regular core-strengthening

exercises such as Pilates will help to improve
poor posture – a common cause of back pain.
To find a local class go to pilatesnearyou.co.uk

FIT FOR LIFE

.
67 .
 CARE FOR YOUR CORE
Care for
.
TONE & FLEX
YOUR CORE
.
Boost these vital muscles for perks that go far beyond a six-pack
ll too often, core exercises
A for women are done in the
pursuit of toned abs and a
nipped-in waist. But
strengthening your ‘power pack’ of
core muscles will give you more than
just a taut tummy.
Your core includes the abdominal
muscles, back muscles and the
muscles that support the pelvis.
Together, they are the foundation of a
fit, healthy body. ‘Often, women are
focused on achieving a flat tummy, but
the real goal is to stabilise and
strengthen the entire torso,’ says
personal trainer Claire Moore*.
So are you ready to activate these
all-important muscles? Here’s what you
need to know about building your
core strength.
What are the benefits of having a strong core?
Core exercises for women are
beneficial for the whole body, and the
fab abs you’ll get are just a bonus. A
strong core is the foundation of
physical stamina and power, but these
muscles work hard during simple,
day-to-day activities too. They keep
you upright and support you when
climbing stairs or reaching for things.
They also aid balance, coordination
and stability. ‘If you have better control
of these muscles, it’s easier to find
your centre when you’re caught off
balance,’ says Claire.
‘A strong core helps your body
move more efficiently while reducing
your chances of injury, so you will see
an improvement in your overall fitness
FIT FOR LIFE
.
68 .
levels,’ adds personal trainer Simon
Burden**.
Good core strength is also
beneficial for supporting the bladder,
uterus, colon and vagina, to help with
bowel and bladder control, and sexual
function, says Dr Shree Datta,
gynaecologist for Intimina.
Pelvic floor muscles can be
weakened by a number of factors,
such as childbirth, weight gain, chronic
constipation or the menopause. It is
estimated that weak pelvic muscles will
cause 50% of women to have some
level of pelvic organ prolapse during
their life, causing the uterus, bowel or
bladder to slip down and protrude
into the vagina.

Why core exercises
aren’t all about sit-ups
The good news is that ab workouts
aren’t the fast track to core strength.
‘It is best to avoid doing numerous
crunches or sit-ups, as these can
imbalance your core,’ says Simon.
Body-weight exercises such as
planks, squats and lunges are much
more effective, as is Pilates, because
it gives you awareness of the whole
body and overall general strength.
‘Prioritising large muscle
movements will work the core on a
deeper level. Not only is this effective,
it’s more efficient,’ says Claire.
A gym ball can help. A study showed
that 20 minutes with a stability ball,
five times a week, improves muscle
activity in the back and abs.
HOW DO
YOU KNOW
IF YOUR CORE
IS STRONG?
‘Weak core muscles contribute to
lower back pain, poor posture and
injuries, as well as making everyday
life a little harder than it needs
to be,’ explains Claire.
Rate your plank
To gauge the strength of your core
muscles, get into the plank position
and see how long you can hold it.
✢ Less than 20 seconds: Weak
✢ 20-30 seconds: Needs some work
✢ 30-50 seconds: Strong
✢ One-minute plus: Very strong
What’s the fastest way to
strengthen your core?
These simple exercises will help
reinforce your foundations
– aim to do them daily to get
the most benefits.
HOLD A PLANK
✢ Get into a ‘press-up’ position,
resting your weight on your
forearms with elbows below the
shoulders, and arms shoulder-width
distance apart. You can keep your
palms on the floor or clasp your
hands together, but your body
should form a straight line from
shoulders to ankles.
✢ Engage your core by imagining
your belly button sucking in
towards your spine. This keeps
your torso straight and spine in a
safe position. Don’t raise or dip
your bottom.
✢ Think of the head and neck as an
extension of your back. Focus your
eyes on the floor, a foot in front of
your hands, which will keep the neck
in a neutral position.
✢ Remember to breathe as you
hold the position.
STAND TALL
If you make a conscious effort to
improve your posture, you’ll
reduce stress in the lower back,
and bring balance to the front and
back of your body to aid core
strength. A good way to do this is
to elongate your spine by imagining
a balloon on a string is attached to
the crown of your head. ‘Stand
straight and strong, and open up
your airways,’ says Claire.
Take the balance test
Standing on one leg with your eyes
closed is also a good test of core
strength. How long can you balance
for, based on these target times?***
✢ Aged 40-49: target = 13 seconds
✢ Aged 50-59: target = 8 seconds
✢ Aged 60-69: target = 4 seconds
✢ Aged 70-79: target = 3 seconds
FIT FOR LIFE
.
69 .
CARE FOR YOUR CORE
DO A CHAIR SQUAT
Stand in front of a chair with your
feet hip-width apart. Without using
your arms for support or
momentum, slowly lower yourself to
a seated position and then raise
again to stand. Do five to 10 at a
time, slowly and with control.
BALANCE ON ONE LEG
You can do regular balancing
exercises throughout the day. Stand
on one leg for the time it takes to
brush your teeth – swapping legs
halfway through.
SQUEEZE YOUR PELVIC FLOOR
✢ Strengthening your pelvic floor
muscles will help to prevent
incontinence leaks when you cough,
sneeze or exercise. These are
.
TONE & FLEX
known as kegel exercises.
✢ Tighten these muscles by
imagining that you are trying to
stop yourself from urinating.
✢ Hold the contraction for three to
.
four seconds and up to 10 seconds
if possible.
✢ Release the contraction.
✢ Rest and relax, and then repeat
10 to 15 times a day.
When doing kegels, it’s helpful to
imagine your vagina as an elevator
shaft, with the opening as the
ground floor, says Dr Datta. ‘Slowly
contract your pelvic muscles, lifting
the elevator up towards your belly
button. Pause at the top. Then
slowly lower the elevator back
WORDS ALI HORSFALL. PHOTO (POSED BY MODEL): GETTY.
down. Repeat five times.’
*BELIEVEACHIEVEUK.COM. **SBPERSONALTRAIN.CO.UK.
When balancing, make sure you have
***WALTER REED ARMY MEDICAL CENTER
clear space around you and always
stop if you feel dizzy.
The NHS website (nhs.uk) suggests
several exercises that can improve
your balance, such as walking
heel-to-toe in a straight line across a
room – as if you are on a tightrope, or
walking sideways by crossing one foot
over the other.
 FEEL FITTER AND MORE FLEXIBLE

Feel
The exercise plan that fits your
life… and will change your
body for life! Fitness expert
Lucy Wyndham-Read
explains her easy moves

fitter
and
more
flexible
.
TONE & FLEX
.

IT ALL STARTS WITH

YOUR POSTURE…
For me there is nothing more gracious and elegant than perfect posture.
I will always remember once being at a fitness convention full of young,
super-toned instructors all leaping on and off the stage, then one lady
Get up
walked on stage and made the whole room go quiet… none of us had every
ever seen such a striking woman and it was all down to her posture.
She was in her late fifties, a beautiful curvaceous size 16, and she oozed
20 minutes
Make sure you stand up
confidence. From that day on I have always taught my clients about
from your desk or seat every
posture – try these easy tricks and feel instantly taller and slimmer!
20 minutes – even if it is
just to get a glass of water,
BELT UP stretch or walk around. This
will help you limber up and
✢ One of the most important ✢ Stand tall and with good posture,
WORD LUCY WYNDHAM-READ PHOTOS GETTY

prevent slouching. When we

muscles for perfect posture is the
transverse abdominis, a large
fibrous band that wraps around our
middle and is often referred to as
our “core”. This acts like a corset and
the stronger it is, the better posture
you have (plus the flatter your abs
are). A great way to strengthen this
muscle is using a piece of string.
then pull in your tummy muscles tight.
sit for long periods we apply
✢ Now tie a piece of string around
more compression to our
your waist, keeping those muscles
spine and our shoulders can
pulled in; as soon as you relax your
become rounded. Try setting a
tummy the string will feel tight so
reminder on your phone.
it prompts you to pull back in.
✢ This is a good drill to
do daily – it only takes a
couple of minutes.

FIT FOR LIFE

.
70 .

STRETCH TO THE STARS
Re-engage your posture first thing in the
morning to quickly readjust your muscles
and pull everything back into place:
✢ Stand with your feet hip-width
distance apart and arms by your sides.
✢ Imagine you have a piece of string
from the top of your head pulling you
up to the ceiling, so you lift your entire
body, making it as tall as possible but
still keeping your feet on the floor.
✢ Keep your tummy muscles pulled in
tight and take a deep breath in; as you
inhale, raise both arms directly above
your head and gently clasp your hands,
then very slightly bend your upper
body to the right, hold for a couple of
seconds then return to the other side,
while taking deep breaths in and out.
✢ Repeat these alternating side
stretches 10 times every morning.
BE A TILT GIRL
One on the main reasons for poor
posture or an in ability to hold good
posture is down to having tight hip
flexors – these are tiny ligaments on
the front of your hips, and when we
sit for long periods these can become
shortened and pull on our pelvis which
affects posture. Doing pelvic tilts every
day is a great way to prevent this.
✢ Lie on your back with your knees bent
and feet flat on the floor, with your arms
by your sides and palms facing down.
✢ Keep your spine in neutral – in line with
your hips and shoulders and not arched.
✢ Take a big breath in through your nose
and then gently exhale through your
mouth as you pull your navel towards
your spine, tilting your pelvis so your
pubic bone lifts and pressing your lower
back to the floor. Hold for a few seconds
then return to the start, repeat 10 times.
✢ Remember: keep your head lifted,
chin parallel to the ground, shoulders
pulled back, tummy pulled in and you
will instantly look that 5lbs lighter!
DECLUTTER YOUR HANDBAG
Every time you sling your handbag over your shoulder you could be sabotaging your
posture; the heavier your bag is, the more weight you’re applying to one side of
your body. A backpack is the ideal choice, or use two bags and carry one either side.
FEEL FITTER AND MORE FLEXIBLE
LOVE YOUR BONES
Our bones are essentially the scaffolding to
our body and if we don’t look after them they
can become brittle – and this can play havoc
on our posture. So aim to do a few walking
lunges within your day as
this helps to force a chemical
reaction within our bones
that strengthens them.
✢ Stand in a
stance that is
slightly wider than
shoulder-width
distance apart and
place your hands
on your hips, with
your shoulders
pulled back and
chest lifted.
✢ Step forward in to a
lunge position. Be sure not
to let the front knee come
over the line of your toes,
while the knee of your back
leg should be pointing down
towards the ground, with
your upper body straight.
Hold, then step forward
with your rear foot, repeating
the lunge on the opposite
leg. Repeat several times.
FEEL THE FREEZE
Grab a Post-it note, write “ice cube”
on it, then stick this on the side of your
computer screen, or anywhere you will
see on a regular basis as a visual
prompt for you to do this perfect
posture exercise:
✢ Sitting with your feet
flat on the floor and
nice and tall, visualise
FIT FOR LIFE
.
71 .
PRACTISE
THE FALLEN
ANGEL LIFT
This is a particular life saver if you have
been working on a computer all day.
Aim to do 10 of these every day to help
realign your upper body.
✢ Lie face down on a mat and extend both arms
out to either side, aiming to have your hands
in line with your shoulders, with palms facing
forwards and thumbs pointing up to the ceiling.
.
TONE & FLEX
✢ Now lift both arms up high and out to your
sides, by squeezing your shoulder blades
together. Hold, and then slowly lower back
to your start position.
.
that someone has just dropped an ice
cube down your back. This will instantly
realign your spine and naturally pull you in
to the correct upright posture. Of course,
as soon as we become distracted
by a work call or email, it’s easy
to end up curving through our
spine and rounding our shoulders.
So that’s why these Post-it
notes work… spread the
message and stick one on
everyone’s computer!
 ESSENTIAL YOGA POSES FOR BEGINNERS

Essential
yoga poses
for
beginners
.
TONE & FLEX

Discover how to build strength, flexibility and mental

wellbeing with this ancient form of movement
.

oga is thought to be over 5,000 years old, keep your muscles strong. It also helps you to improve your

Y originating in India. It has, in the past, suffered

from a reputation as being an exercise only
accessible to the more flexible among us.
However, yoga is in fact an endlessly adaptable form of
exercise, making it suitable for people of all ages, shapes
and abilities. Thankfully it is far more widely understood
and practiced these days, especially with the introduction
of modified versions of yoga – such as pregnancy yoga –
proving that anyone can get involved. Yoga counts as one
of your two recommended weekly strength sessions to help
flexibility, balance and co-ordination. Because of its attention
to breathing, posture and stillness, yoga is a mindful form
of exercise. There is also some evidence that shows it can
help to reduce stress and anxiety, be used to manage back
or muscle pain, and could even be beneficial for those with
high blood pressure or heart conditions. With all of these
advantages, it is definitely worth making yoga part of your
fitness regime, and here we look at some of the best poses
to get you started.

CAT/COW POSE
Cat/Cow is a basic pose with a wide range of benefits.
You start on your hands and knees, with wrists under your
shoulders and knees under your hips, lining up at 90-degree
angles. When you breathe out, you round your spine, pulling
your head towards your navel – this is the Cat form of the
1
pose. As you breathe in, you turn your head towards the
sky and open the chest, creating a curve in your spine.
This is a great stretch for the back and hips, as well as
strengthening the muscles in the spine and neck. It’s a
good pose for mornings, to release any tension built up
from lying in bed at night. For women, it can also help
alleviate pain associated with menstrual cramps.

FIT FOR LIFE

.
72 .
 ESSENTIAL YOGA POSES FOR BEGINNERS

WARRIOR II POSE
The Warrior poses help to build standing leg strength.
These are also strong poses that can boost mental
wellbeing by creating feelings of empowerment. Warrior
II targets the hips, inner thighs and groin areas, opening
them all up in a powerful full-body pose. Stand with your
feet wide apart. Start with your right foot and turn it 90
degrees to the right. Your left foot should turn about 45
degrees to the right. The heel of your right foot should be
3
in line with the side arch of your left foot. Bend your knee
towards the right foot so that your knee sits directly over
your ankle, but keep your core centred between both feet.
Your arms stretch out to both sides, and you look forward
towards your right foot. Repeat on the left side.

DOWNWARD-FACING DOG
This is one of the most common yoga poses, thanks to
its full-body strengthening ability. Starting on all fours,
with wrists under shoulders and knees under hips, lift
your knees up and push your hips towards the sky. Your
hands should be firm to the ground. Push your chest and
head between your arms, and keep your core tight. You

2
may have to bend your knees if your hamstrings are tight
and your heels can lift off the ground when you first start.
You’re aiming to create straight lines and form a triangle.

.
TONE & FLEX
4
.
CHILD’S POSE
This is a very simple, relaxing pose and is often used in
yoga practice as a rest pose to release muscles in between
more intense poses. But it’s also a powerful pose in its own
right and can be a great way to start or end the day. Kneel
down and tip forward, bringing your arms in front of you,
forehead to the floor and push your chest down. Keep your
bottom pushing towards your heels and lengthen through
your spine. Take deep breaths as you sink into the pose STANDING FORWARD BEND
and hold. This can help to release tension in the body, as Start in a standing position, with feet firmly planted
well as help your back to stay strong and flexible. hip-width apart. Draw your spine to its full length, then
bend forwards, hinging at the hips. With each breath try

5
to relax the neck and shoulders. Your hands can hang,
grasp your ankles or lightly touch the floor for support.
Your knees should be bent as much as you need for
comfort, and you can start to work on straightening them
over time. This forward bend pose helps the hamstrings,
relieving tension and creating length in your body. If you
PHOTOS GETTY

can’t invert your head in this way, try a Seated Forward

Bend instead, with your legs out in front of you as you sit
on the floor, and hinging from the hips towards your feet.

FIT FOR LIFE

.
73 .
 GET FLEXIBLE IN 30 DAYS

Get
f lex
.
TONE & FLEX

ibl
.

in 30
e
DAYS
Boost your overall health, reduce pain and improve
mobility with our expert-approved challenge

FIT FOR LIFE

.
74 .

eing fit and healthy isn’t just
B about how many miles we
can run or how many
kilograms we can lift, it also
comes down to our flexibility and
range of motion. ‘Stretching plays
a crucial role in our overall health,
fitness and function, and it’s vital
to keep muscles flexible, strong
and healthy,’ says celebrity Pilates
instructor Gaby Noble, who teaches
stars such as Harry Styles, Sadie
Frost and Jools Oliver. Flexibility is
key. ‘If your muscles aren’t flexible,
the range of motion in your joints
is reduced and your muscles become
short and tight. This tightness can
ultimately lead to aches, poor
posture and balance, as well as
difficulty with simple tasks, like
household chores, getting out of bed
and playing with your kids or
grandchildren,’ explains Gaby.
So how can you improve your
flexibility and in turn, your quality of
life? Our experts have the answers…
Flexibility and
everyday activities
‘Most of us tend to do the same sort
of activities every day, and whether
that’s sitting at a desk, walking
dogs, or teaching in a classroom,
our movement patterns are restricted;
Body benefits
Stretching and looking after
your muscles and joints will:
✢ Decrease stress
✢ Reduce any aches,
pains, stiffness
and muscle soreness
✢ Improve blood flow
and circulation
✢ Enhance range of motion
✢ Improve muscular function
✢ Reduce risk of injury
and falling
✢ Improve overall health
✢ Minimise joint wear
and tear
✢ Improve quality of life
they rarely put our joints through
their full range of possible movements
(aka “ROM”: range of motion),’ says
personal trainer for The Training Room
Liz Shaw. ‘Consider that our joints are
essentially held together by a series of
elastic bands (muscles and ligaments),
and in order to remain healthy, the
muscles need to both stretch and
contract regularly, hence maintaining
elasticity.’ If we don’t supplement our
‘typical’ movements with others,
encouraging a greater ROM, this leads
to stiffness and pain. In simple terms,
this comes down to the old adage,
‘use it or lose it’.
Boost your mobility
Flexibility decreases as we age.
Worried if you touch your toes you
won’t come up? Us too! But the good
news is, you can boost it. If done
regularly, Gaby says we’ll notice
a change in four to six weeks.
The dangers of
overstretching
‘Overstretching can cause injuries
like strains or even worse, tears,’
says Liz. ‘Trying to stretch a really
tight muscle can cause the body’s
neuromuscular system to fight against
the stretch and tense up.’ This is an
automatic reaction that your body
uses to stop it from damaging itself.
‘If you have tight muscles, particularly
if they’ve been this way for a long
time, more gentle stretches can help,’
says Liz. ‘If done over a long period of
time and progressing slowly, it allows
the neuromuscular system to adapt
to the new length.’
Are bad habits
reducing your
flexibility?
‘Spending too much time in one
position will reduce flexibility: sitting at
a desk, driving, or standing for long
periods of time each encourages
joints and muscles to “set” in one
position,’ says Liz. It’s also important
to be aware of other positions we may
‘overuse’. ‘For example, if you walk,
FIT FOR LIFE
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75 .
GET FLEXIBLE IN 30 DAYS
Gaby’s
DOS & DON’TS
Do
✓ Stretch daily. Even if you
only have a couple of minutes
to spare a day, make sure you
do something. You can easily
do some simple stretches while
sitting in a chair at work, on the
train or while doing housework.
Don’t
✘ Skip stretching when
exercising. Making sure your
muscles are properly stretched
prevents injuries, reduces
muscle soreness, and can
help release built up tension.
Do
✓ Stretch your spine when
you wake up. Muscles and joints
have rested through the night
.
TONE & FLEX
and preparing for the day ahead.
✘ Don’t
Overstretch. Stretching
the muscle until it burns means
you’re stretching too far and
.
frightening the fibres in the
muscle, which can actually
do more harm than good.
Do
✓ Mix up your stretches.
This will make sure you don’t
overwork the same muscles.
run and/or cycle a lot, although you’re
improving various aspects of health,
you are actually only putting your
legs through one plane of motion –
working them forwards and backwards
within the hip socket.’ This socket is
capable of many other movements
also (for example the leg can rotate
inwards and outwards). ‘If we aren’t
encouraging it to do so, again, we’re
risking reduced flexibility in those
additional planes,’ says Liz. ‘This is why
it is so beneficial to complement any
sport or workout you do regularly with
practices such as yoga or Pilates,
which by nature encourage movement
through all those additional planes.’
 GET FLEXIBLE IN 30 DAYS

The 30 DAY challenge

Your seven, supple-inducing yoga moves explained
oga and Pilates personal trainer Caroline SEATED FORWARD BEND

Y Sandry has included seven moves to help

improve your flexibility gradually. Set the timer
on your phone to count the seconds.
‘These classic moves help open your chest and
shoulders – for great posture – as well as loosening
Sit tall, legs in front of you. Inhale, stretch arms up,
lengthening spine and lifting chest.
Exhale, bend forward from hips
with a straight back and rest hands
on legs. Repeat and hold,
hips and relieving tense muscles,’ says Caroline. breathing deeply.
Your only rule? ‘Listen to your body and push Lengthens
the stretch as far you can, but always avoid back of legs,
any discomfort or strain,’ advises Caroline. so ideal for
runners

SPINAL TWIST 1
Sit up tall, legs in front of you. Bend DOWNWARD DOG 1
right knee and place right foot Start on all fours with knees and feet Child’s
outside left knee. Place right hand hip-width apart and hands slightly pose –
behind you, inhale, lift chest, then in front of shoulders. Inhale and bottom back to
exhale and turn your upper press palms down. Exhale and lift heels, head on the
body to the right. Hold hips up and back, pressing chest floor, arms
right knee with left hand. gently back towards knees. Hold beside you
and breathe deeply, keeping
.

Repeat on the other side.

TONE & FLEX

knees slightly bent.

Exhale as you lower
back on all fours
then go into a
child’s pose
.

SPINAL TWIST 2 (see circle).

As above, but bring left
elbow to outer side of
right knee. Switch sides
and bring right elbow to
outer side of left knee,
as here.
DOWNWARD DOG 2
As before, lift hips up. rhythmic movement,
Gently press right heel breathing steadily.
towards floor and start to Exhale as you lower back
straighten leg. Switch sides on to all fours and go into
continually in a gentle, child’s pose.

SPINAL TWIST 3 DOWNWARD DOG 3

Repeat, but this time bend left Again, lift hips up. Gently
knee, placing foot outside right straighten both legs as much
buttock. Left hand holds right as is comfortable and ease
ankle. Switch sides and repeat heels down towards the
(bend right knee, placing floor. Hold and continue
foot outside left buttock breathing deeply and
and right hand holds steadily. Exhale as
left ankle). you lower back on
to all fours and go
into child’s pose.

FIT FOR LIFE

.
76 .
 GET FLEXIBLE IN 30 DAYS

THE
FLEXIBILITY TEST
To test how well your flexibility ☐ DAY 1: ☐ DAY 2: ☐ DAY 3: ☐ DAY 4:
improves over the 30 days, Downward dog 1 Forward bend Downward dog 1 Downward dog 1
perform these two moves before (2x 5 seconds). (10 seconds). (2x 5 seconds). (2x 5 seconds).
and after the challenge. Spinal twist 1 Spinal twist 1 Spinal twist 1 Spinal twist 1
(10 seconds (10 seconds (10 seconds each (10 seconds
HAMSTRINGS each way). each way). way). Forward each way).
bend (10 seconds).
Sit up with your
legs out straight
in front of you
and notice
☐ DAY 5: ☐ DAY 6: ☐ DAY 7: ☐ DAY 8:
Forward bend Forward bend Downward dog 1 Downward dog 1
how far your (15 seconds). (20 seconds). (15 seconds). (20 seconds).
hands reach Downward dog 1 Spinal twist 1 Spinal twist 1 Spinal twist 1 (15
on your legs. (2x 5 seconds). (15 seconds (15 seconds each seconds each way).
Spinal twist 1 (10 each way). way). Forward
seconds each way). bend (20 seconds).
SHOULDERS
Place your right
palm behind
your head and down between your
☐ DAY 9: ☐ DAY 10: ☐ DAY 11: ☐ DAY 12:
Downward dog 1 Day off. Downward dog 2 Downward dog 2
shoulder blades. Then reach your left (25 seconds). (25 seconds). (30 seconds).
hand up behind your waist towards Spinal twist 1 Spinal twist 1 Forward bend
your right hand and notice the space (15 seconds each (20 seconds each (30 seconds).
between both hands. way). Forward way). Forward
bend (25 seconds). bend (30 seconds).

.
TONE & FLEX
☐ DAY 13: ☐ DAY 14: ☐ DAY 15: ☐ DAY 16: ☐ DAY 17: ☐ DAY 18:
Downward dog 2 Downward dog 2 Day off. Downward dog 2 Downward dog 2 Downward dog 2
(30 seconds). (20 seconds). (40 seconds). (40 seconds). (45 seconds).
Spinal twist 2 Spinal twist 2 Spinal twist 2 Spinal twist 2 Forward bend

GABY NOBLE OWNS CHALK FARM’S CLASSICAL PILATES STUDIO, EXHALE PILATES LONDON (EXHALEPILATESLONDON.COM).
(20 seconds each (20 seconds each (30 seconds each (30 seconds each (50 seconds).

.
way). Forward way). Forward way). Forward way). Forward
bend (35 seconds). bend (40 seconds). bend (45 seconds). bend (45 seconds).

☐ DAY 19: ☐ DAY 20: ☐ DAY 21: ☐ DAY 22: ☐ DAY 23: ☐ DAY 24:
Downward dog 2 Day off. Downward dog 2 Downward dog 2 Downward dog 2 Spinal twist 2
(50 seconds). (60 seconds). (60 seconds). (60 seconds). (30 seconds each
Spinal twist 2 Spinal twist 2 Forward bend Spinal twist 2 way). Forward
(30 seconds each (30 seconds each (60 seconds). (30 seconds each bend (75 seconds).
way). Forward way). Forward way). Forward
bend (50 seconds). bend (60 seconds). bend (60 seconds).

☐ DAY 25: ☐ DAY 26: ☐ DAY 27:

Downward dog 3 Downward dog 3 Downward dog 3
(60 seconds). (75 seconds). (75 seconds).
Spinal twist 3 Spinal twist 3 Spinal twist 3
(25 seconds each (45 seconds each (45 seconds each
way). Forward way). Forward way). Forward
bend (75 seconds). bend (80 seconds). bend (90 seconds).
PHOTOS (POSED BY MODELS): GETTY

☐ DAY 28: ☐ DAY 29: ☐ DAY 30:

Downward dog 3 Downward dog 3 Downward dog 3
(75 seconds). (90 seconds). (90 seconds).
Spinal twist 3 (45 Spinal twist 3 (45 Spinal twist 3 (45
seconds each way). seconds each way). seconds each way).
Forward bend Forward bend Forward bend
(100 seconds). (120 seconds). (120 seconds).

FIT FOR LIFE

.
77 .
 TONE UP IN 6 MOVES

UP IN 6 M
N
E ball a
O
nd
the weight of your own b
od y
to
sh
ap

VE
ise e
c
TO
r

up
xe
ne

in
no
ea

S! t
Us

ime
.
TONE & FLEX
.

FIT FOR LIFE

.
78 .
 TONE UP IN 6 MOVES

t’s been lingering in the corner of your

I living room, untouched, for a while now.

In fact, you can’t really remember why
you bought it. But, if used correctly, an
exercise ball, or Swiss ball, can give serious
results. The secret is the instability that the
ball brings to any exercise. This results in more
muscle engagement, particularly in our core
(abdominal area) and bottom, as we work
to maintain our balance, increasing the
intensity of an exercise. Stephanie Whitehead,
personal trainer at London gym Third Space,
reveals her top six Swiss ball moves…
2 Single-leg oblique
CRUNCH
Great for: Abdominals and obliques
(muscles at the sides of your trunk).
In a plank position (hands on floor, feet on ball, body in
a straight line), bring your left knee towards your elbow.
Place your foot back on the ball and repeat
on the other side. Repeat eight times on each side.

1 Lunge
Great for: Glutes, quads, hamstrings
and improving balance.
Standing on one leg, put your right foot
on the ball. Lunge down as close to the floor
as possible, keeping torso upright. Move
the ball back with your right leg. Press

.
down on the ball when pulling the ball

TONE & FLEX

in to engage your hamstrings.
Repeat eight to 12 times on each leg.

3 Hamstring CURL
Great for: Hamstrings (backs of
thighs) and bottom.
Start from a glute bridge position –
place both feet on the ball and your back flat on
the floor – then raise your hips as high as you
can, while squeezing your bottom tightly. Pull the
ball towards your bottom with your feet and then
return to the starting glute bridge position on the ball.
Repeat eight to 10 times.

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79 .
 TONE UP IN 6 MOVES

4 Knee tucks
with PIKE
Great for: Building core strength.
Place your feet on the ball and hands on the floor,
facing the floor. Lift your bum high with your legs
straight, then return to the start position. Pull your
knees to your chest and then return to the start
position again. Repeat this six times.

5 Hand to feet
.

BALL PASSES
TONE & FLEX

Great for: Upper and lower abdominals,

lower back and adductors (inner thigh muscle).
Lie on the floor with the ball between your legs and
your arms above your head. Squeezing the ball as
.

hard as you can to engage your inner thighs, raise

the ball over your torso while reaching up with your
upper body to take the ball in your hands. Lower
your legs as your upper body returns down to the
floor. Repeat eight to 10 times.

6 Press-ups with
ROLLOUT
Great for: Chest, triceps (backs of arms) and core.
Get into a plank position: hands on floor, feet on ball, body
in a straight line. Perform a press-up, maintaining a good
neutral plank position. (This is a hard move so go only as
low as you can.) Now push your body back up to start
position, keeping your core engaged. Repeat five times.

FIT FOR LIFE

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80 .
 TONE UP IN 6 MOVES

SHOP RIGHT!
Pick the right-size ball
for your body. Sitting
upright on the ball, your
feet should be flat on the
floor, with knees bent
at 90 degrees

.
TONE & FLEX
.
WORDS LUCY GORNALL PHOTOGRAPHS ANNE-MARIE BICKERTON, GETTY IMAGES

Exercising with a Swiss ball is low impact, so it’s the

perfect option if you have any joint problems

FIT FOR LIFE

.
81 .
 BEGINNER’S GUIDE TO TRAINING WITH WEIGHTS
Beginner’s guide to...
training with
weights
.
TONE & FLEX
eight training is a
W form of exercise that
is centered around
building muscle mass,
strength and endurance. It can be
.
quite an intimidating journey to start
on, because when we think about
training with weights, we often picture
bulked-up men straining against a set
of giant barbells. But anyone can take
up weight training, and remember that
everyone can go at their own pace –
remember, before you embark on any
new exercise regime, lifestyle change
or diet, you should always consult
your doctor first. You shouldn’t jump
straight to the big weights, either, even
if you think that you can. You can make
amazing gains from lighter weights to
begin with.
After a few weeks of strength-
focused training, you’ll soon start
building rock-solid abs, see some
awesome booty gains and begin
sculpting parts of your body you never
really thought about before. Using
weights also keeps your body burning
calories long after you leave the gym,
It is easier than you think to start
lifting, and adding a dumbbell or two
can really boost your workout
so it is really great for people trying
to lose some weight. You’ll build lean
muscle while losing body fat, it can help
to strengthen your bones and reduce
your risk of injury in general because
you’ll be stronger all over. Some
recent studies have also revealed that
many people feel more positive about
their body after taking up weight and
strength training, plus it has been found
to boost mood and helps to eliminate
feelings of worthlessness.
If you are still uncertain about
starting a weight-training journey, we
spoke to Tommy Goodspeed, Personal
Trainer at 180Gyms in Bournemouth,
to give you a bit of encouragement.
“Try it and see,” he says. “It can be very
addictive. You soon get into it and start
striving to better your numbers session
to session, hitting more reps or heavier
weight. Feeling like you are doing more
or doing better week to week is a great
feeling. One of the worst feelings is
thinking you are stuck spinning your
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82 .
wheels. Strength training provides you
with the goals to chase, and you can
always get stronger!”
Tommy says one of the main benefits
of strength and weight training is
gaining confidence. Getting stronger
will make you feel more confident
as you see the progress you make,
physically and in terms of performance.
Weight training also encourages certain
character traits such as discipline,
consistency and hard work. Developing
these will carry over into other aspects
of life. And weight training requires pure
focus. This is great for those with high-
stress lives that want to leave it behind
for an hour or two. Clear your mind of
the troubles and come back to them
with a fresh perspective.
If you want to take weight training
seriously, then we’d recommend
approaching a personal trainer to help
get you started. However, if you are
determined to go it alone, just make
sure you set a realistic starting point
 BEGINNER’S GUIDE TO TRAINING WITH WEIGHTS

.
TONE & FLEX
.

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83 .
 BEGINNER’S GUIDE TO TRAINING WITH WEIGHTS
.
TONE & FLEX
for your own abilities and give yourself
realistic goals.
There’s no rules on how often you
.
should train with weights, or for how
long, but it’s important that you listen to
your body and also let it recover. If you
are feeling very tired after a workout,
we’d recommend calling it a day. And
until you have built a decent amount of
strength, we’d recommend you leave
at least a day between each session to
allow your muscles to recover. As you
get stronger, you’ll be able to increase
your workouts and frequency if you
want – but it is not necessary to do so.
Every other day is enough, but once
you catch the gym bug, it really can
become addictive. Consider starting
with a short and simple program that
works all muscle groups as this will help
to build a strong foundation for you to
progress from.
As you increase weights and
resistance, weight training can be
extremely dangerous if you aren’t doing
it correctly. If by rep two of 10 you are
struggling, then you need to use a
lower weight. In a 10-rep set you should
start to struggle around rep eight or
nine – if this is happening then you
‘You should always
do some dynamic
stretches to get your
blood pumping
and muscles
warm’
have chosen a good weight. As you get
stronger, you’ll be able to increase the
weight week by week.
Warming up before your session is
extremely important, as it will mean
your muscles are less susceptible to
injury. A light jog to the gym might be
enough, but you should always do
some dynamic stretches to get your
blood pumping and muscles warm.
Never hold stretches in one position for
long when you are warming up – hold
your stretches longer when you are
doing your cool-down.
Another important thing to focus
on when you are strength training is
your form. Good form means you will
get more from the moves you are
doing, and also avoid injuries. Before
FIT FOR LIFE
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84 .
you start increasing weights, make
sure your form is on point. Gyms are
usually full of mirrors, so try to position
yourself where you can see into one
or record yourself and watch it back
to check your form. Don’t be afraid
to look vain – checking form is so
important. A move might feel right, but
it can sometimes be hard to feel how
your body is positioned, especially if
you are wielding a heavy weight. Pay
attention to your posture, make sure
you move slowly and with purpose and
are using your muscles as opposed
to momentum to drive the weights.
Don’t hold your breath while you are
exerting yourself either – exhale at the
hardest part of the exercise to fuel the
movement. Spend the first few weeks
of your new weight-training journey
focusing on form and doing everything
correctly before you start really pushing
weights higher.
Although we want you to approach
strength training with care and safely,
you should also make sure that you
are challenging yourself and make
sure that you have goals to aim for.
Just don’t overexert yourself. After six
weeks or so (you should have seen

some improvement) change up your
routine and make it harder. Modify
weight, amount of reps, choose new
exercises or even change the order
that you perform them. This will really
help you to get your muscles moving.
Of course, to get started with weight
training you don’t need to hit the gym.
If you are feeling uncertain then by all
BEGINNER’S GUIDE TO TRAINING WITH WEIGHTS
means start at home – however, still pay
attention to your form and technique,
as it’s just as important at home as it is
in the gym. You don’t need to have lots
of equipment either. Use tins of beans
as dumbbells, large bottles of water,
suitcases or even pick up a toddler (a
toddler you are related to is probably
best) if you need a bit more weight.
FIT FOR LIFE
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85 .
Just be creative and look around your
home for things that you can hold easily
that will give you a bit of resistance.
Now you’ve seen that weightlifting
doesn’t have to be brawny men on
Bondi beach, grab your dumbbells
(or tins), and start lifting, lunging, and
squatting to your heart’s content. Your
sleek, defined limbs will thank you for it!
TIP
Ensure you keep good
form during strength
training, to get the most
out of the exercise and
to avoid injury
.
TONE & FLEX
.
 BEGINNER’S GUIDE TO TRAINING WITH WEIGHTS

Bicep
curls
PICK THEM UP
✢ Select your weight and
pick up a dumbbell in each
hand, then hold them down
at your sides – start with a
low weight, like baked beans.

GET INTO POSITION

✢ Turn your hands so that
your wrists are facing
forward and keep your
elbows in tight to your body.
POWER THEM UP
✢ Next, tense your biceps
and lift your hand up towards
your shoulders without
moving your elbows.
.
TONE & FLEX
Weighted lunge
PICK UP WEIGHTS
✢ Hold a dumbbell in each hand
down at your sides – for this you
can go slightly heavier than the
bicep curls.
POSITION YOURSELF
✢ Start with your feet at a hip
until your knee is bent directly
above your ankle and your back
knee kisses the floor. Meanwhile,
ensure you’re keeping the
dumbbells by your side.
STAND BACK UP
✢ Push through your entire

width apart. front foot and stand back up

HOLD AND RESET
✢ At the top, squeeze
your bicep and hold for
two seconds, then with
.
straight. Now repeat on the
MOVE FORWARD other side. Try four sets of
✢ Step your right leg forward, 10 reps on each side/leg.

control move your arms

back to the starting
position. And repeat. Try
three sets of 10 reps.
Lateral raise
STAND TALL
✢ This is a burner, so start with
1kg or lower. Standing with your
feet hip distance apart, hold the
dumbbells or plates down by
your side.

PALMS FACING IN
✢ Turn your arms and hands so
that your palms are facing in
towards your body.

LIFT YOUR ARMS

✢ Now with control, lift your arms
up until they are directly parallel
to the floor.
lower your arms back down to the
LOWER AND REPEAT starting position. Now repeat. Try
✢ Hold for a second and then two sets of 15.

FIT FOR LIFE

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86 .

Weighted calf raise
PICK A WEIGHT
✢ Hold a dumbbell in each hand
down by your side while standing
with your feet hip width apart.
TIPPIE TOES
✢ Now push up onto your tiptoes.
Weighted squat
PICK UP YOUR WEIGHT
✢ Hold a kettlebell or dumbbell
up to your chest with both hands.
SIT BACK
✢ Now, push your hips backwards
and sit back down into a squat.
Don’t let your knees stick out
beyond your feet.
BEGINNER’S GUIDE TO TRAINING WITH WEIGHTS
HOLD AND RESET
✢ Pause for a second, then lower
back down and repeat. Try three
sets of 15 reps.
STAND BACK UP
✢ Push through your feet and
return to standing squeezing your
glutes as you do. Now repeat. Try
four sets of 10 reps.
FIT FOR LIFE
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87 .
.
TONE & FLEX
Overhead
press
.
PICK UP A WEIGHT
✢ Hold a kettlebell with two
hands up to your chest and
position your feet shoulder
width apart.
SQUAT DOWN
✢ Sit your hips back into a
squat as if you are sitting
down onto a chair.
POWER UP
✢ Now push through your
feet and power yourself
back to standing using
your momentum to extend
your arms and push the
weight overhead.
PHOTOS GETTY IMAGES
RESET AND REPEAT
✢ Lower the weight back
down to your chest and
repeat. Try four sets of 10 reps.
FIT FOR LIFE
.
6.
CARDIO
90
Step up, shape
up!
-
94
The rush
of running
-
100
Cycling – with
a difference
-
102
Swim your
way to success
-
104
10 quirky
workouts
-
108
No-impact
workouts

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7.
 STEP UP, SHAPE UP!

STEP UP,
SHAPE UP! Get fitter, stronger
and slimmer with our
guide to turning your walk
into a fat-burning workout
.
CARDIO
.

FIT FOR LIFE

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90 .
 STEP UP, SHAPE UP!

ou don’t have to hammer

Y out 50 lengths of front crawl

in the fast lane or drip with
sweat as you show off your
best right hook to do your body some
good. Just putting one foot in front of
the other could give you that summer
body you’ve been dreaming of.
Walking is one of the best workouts
around – not only will it get your heart
pumping, it will also strengthen your
bones, melt fat, and burn up to 400
calories an hour. Plus, it lifts everything,
from your bum to your mood. ‘Walking
has some great benefits, from warding
off obesity to reducing symptoms of
anxiety,’ says Sam Gregory, head trainer
of F45 Stratford (f45training.co.uk) and
creator of our fat-melting walking workout.

FEEL THE BURN

To really reap the benefits, you need
to do it right. ‘To lose a kilo of body fat,
you need to burn around 3,500 calories,’
says Sam. So while you might not notice

.
a difference on day one, if you keep

CARDIO
those legs moving daily (even for just
30 minutes) for a month or
more, you’ll soon be
BE

.
smashing those weight
loss goals.
Switch up that
leisurely stroll
SAFE ON
to a power walk THE TRAIL
in order to Why not join a walking group? Or, if
maximise you’re heading out alone, tell someone
pound shifting. where you’re going, which route you’re
Sam suggests taking and when you estimate to be back.
using walking as You can even share your location with
a form of HIIT a friend. Always check the weather
training. ‘Try 30 forecast and wear waterproof,
seconds of easy breathable clothing and move you uphill. Where you walk can make a
slow walking, then 30 sturdy shoes The result is more difference, too. Switching the tarmac
seconds of fast-paced power, leading to for a technical off-road trail can really
power-walking, and keep this longer, faster strides. put your body to the test, boosting
up for 20 minutes or half an hour to fitness, stamina and strength. The
ramp up the calorie burn,’ says Sam. unpredictability of the surface forces
And why not hit the hills? Adding FASTER, STRONGER you to engage your hips, knees, ankles
elevation burns more calories, as your To walk faster, you need your whole and feet to improve reactions, balance
body weight adds resistance. ‘It’s more body to get stronger. Sam recommends and strength in your joints and
challenging, even at a slower pace, bodyweight exercises, such as squats, ligaments. What’s more, thanks to the
as your quadriceps (the muscles at lunges and push-ups to help you build various terrains and the odd off-road
the front of your thighs) and your glutes muscle strength. ‘If you’re focusing on obstacle, you could burn 10% more
(your bum) have to work more than strength building, do your exercises calories, too.
on flat ground. This is because your before your walk, or if looking to So what are you waiting for? Let’s
muscles contract more powerfully improve your cardiovascular fitness, lace up those shoes, step outside and
as they’re forced to overcome gravity to leave these until the end.’ get those legs moving.

FIT FOR LIFE

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91 .
 STEP UP, SHAPE UP!

WALK OFF THE WEIGHT WORKOUT PLAN

As a head trainer at F45 (a workout
that incorporates cardiovascular,
WEEK 1 WEEK 2 WEEK 3 WEEK 4
interval and strength training), Sam MONDAY MONDAY MONDAY MONDAY
knows about burning calories and 30 minute walk, 40 minute walk, 1 hour walk, easy 1 hour walk, easy
melting fat. Try his walking plan, easy pace. This easy pace. This pace. This can be pace. This can
which combines strength training, can be made up can be made made up of 4 x 15 be made up of
high-intensity sessions and longer of 3 x 10 minute up of 4 x 10 minute walks, 2 x 3 x 20 minute walks
walks to clock up the miles. You’ll get walks, 2 x 15 minute walks 30 minute walks or or 2 x 30 minute
fitter and firmer in four weeks. minute walks or 2 x 20 minute 1 x 1 hour. Aim for walks. Aim for
or 1 x 30 minute walks. Aim for 4,000-6,000 steps. 4,000-6,000 steps.
walk. Aim for 4,000 steps.
3,000 steps. TUESDAY TUESDAY
WHICH PACE? TUESDAY 30 minute walk. 40 minute walk.
EASY PACE = You should feel TUESDAY 30 minute Use this as a HIIT Use this as a HIIT
comfortable and be able to hold 30 minute walk, walk, fast pace, training session. training session. 30
a full conversation and maybe fast pace. Aim followed by 30 seconds walk, seconds walk, easy
even sing! for 3,000 steps. 1 x 15 minute easy pace, 30 pace, 30 seconds
FAST PACE = This pace will push walk at an easy seconds walk, fast walk, fast pace.
you and you should feel out of WEDNESDAY pace (this can be pace. Keep this up Include some hills
breath. You should be able to still 30 minute walk, completed earlier/ for the full duration if you can. Aim for
speak, but not in full sentences. You easy pace. Aim later in the day). if you can. 6,000-8,000 steps.
may need to stop to take breathers. for 3,000 steps. Aim for 3,000-
Add a strength 4,000 steps. WEDNESDAY WEDNESDAY
training workout 40 minute 1 hour walk,
at the start or WEDNESDAY off-road trail walk. including
WHAT
.

end of your walk 35 minute walk. Find a trail with strength training
CARDIO

(try a circuit of Use this as a HIIT uneven terrain and (as before). This
A PAIN! lunges, single
and double leg
training session.
30 seconds easy
even a couple of
obstacles to really
can be done as
2 x 30 minute
.

A WIDER PELVIS – which can squats, push-ups, pace, 30 seconds power up those walks. Aim for
make us knock-kneed – plus hip bridges, fast pace. Try to leg muscles. 4,000-6,000 steps.
ligament-loosening oestrogen and wall sits). keep this up for
can mean women are more the full duration, THURSDAY THURSDAY
susceptible to knee problems. THURSDAY but take breaks REST DAY REST DAY
Follow these tips to make sure REST DAY if needed.
your dodgy knees aren’t derailing Aim for 3,000- FRIDAY FRIDAY
your workout. FRIDAY 4,000 steps. 40 minute walk, 45 minute walk,
PERFECT YOUR POSTURE. 1 hour walk, fast fast pace. Try to fast pace. Try
Lift up your ribcage (but don’t pace. This can be THURSDAY find an area with and increase the
stick your chest out) and drop made up of 2 x 30 REST DAY a hill and see how number of steps
your shoulders down. minute walks or many times you you completed
STRENGTHEN MUSCLES. 1 x 1 hour. Aim for FRIDAY can walk up and the previous week.
Walking and strength exercises 6,000-8,000 steps. 45 minute walk, down it. Aim for
can help, but avoid squats if you fast pace. Aim for 4,000-5,000 steps. SATURDAY
already have pain in the front SATURDAY 6,000-8,000 steps. 1.5 hour off-road
of your knees. 1 hour walk, SATURDAY trail walk. Try to
STAY SUPPLE. Tight muscles can easy pace. Try to SATURDAY 75 minute walk. keep a steady
lead to injury, so stretch regularly, find somewhere 60 minute walk. Use this as a HIIT pace to keep that
and always do so before and with a hill to walk Use this as a HIIT training session. 30 heart and those
after exercise. up. This can be training session. 30 seconds walk, easy muscles working.
WEAR SUPPORTIVE FOOTWEAR. made up of 2 x 30 seconds walk easy pace, 30 seconds
Kneecap related pain can be minute walks pace, 30 seconds walk, fast pace. Take Sam
linked to excessive pronation or 1 x 1 hour walk. walk, fast pace. a break if needed. recommends
(when your foot rolls in as you using a smart watch
walk). Speak to your shoe retailer SUNDAY SUNDAY SUNDAY or smartphone to track
about the right style for you. REST DAY REST DAY REST DAY steps. It will motivate
you to reach your
step goals

FIT FOR LIFE

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92 .
 STEP UP, SHAPE UP!

WHAT YOUR
WORKOUT MEANS
✢ HIIT – these sessions torch fat and
cals, without the impact of running.
✢ HILL – these workouts ramp up
your cardio, while strengthening
and toning your legs and bum.
✢ DISTANCE – clocking up the miles
is great for weight loss and stamina.

DID YOU
KNOW?
Downhill walking is almost twice
as effective as uphill walking at
improving your glucose tolerance
(your ability to remove glucose
out of your blood and into

.
your cells)

CARDIO
.
WORDS NATALIA LUBOMIRSKI.
PHOTOS ALAMY

FIT FOR LIFE

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93 .
 THE RUSH OF RUNNING

Running has plenty

The of benefits, both

Rush
physical and mental.
Here, we run through
the key advantages

of
Running
.
CARDIO
.

FIT FOR LIFE

.
94 .
 THE RUSH OF RUNNING

ny form of physical exercise will do wonders

A for improving both your physical and

emotional wellbeing, when performed on a
regular basis, but running is perhaps the most
exhilarating of all.
Running is the perfect sport to take up. It is cheap and
easy to get started; all you need is some sports gear and
a pair of trainers, and the world is your oyster. You can
start running at any time, anywhere; alone or with friends;
with the dog and over the fields; on the road or around
the park. It fits into your daily schedule no matter how
busy you are and it makes no demands on you apart
from those that you set yourself. Literally anyone can run;
it just takes that first step. It might not feel easy to begin
with, and you’ll initially spend a lot of time walking rather
than running, but progression is fast and the physical
benefits start from day one.

Stay a healthy weight

There are many reasons why people get into running in
the first place, but one of the most common is weight
loss. Obesity is a serious problem in the developed
world (see ‘Weighty matters’ on page 98), particularly in
the UK and US. As well as leading to a whole range of
future health problems, it also causes sluggishness and

.
lack of motivation.

CARDIO
By taking up running you are taking control of the
problem, but it’s not going to be an easy ride. If you have
never exercised before and you are overweight, then

.
you will need to start out nice and slowly. The extra
weight that you are carrying will put more stress on your
joints than a person of a lesser weight, making it harder
to run. You will need to start losing some weight from the
outset before you can really begin a running program.
This means taking control of the diet side of things and
increasing day-to-day activity. Even small steps like
walking part of the way to work, taking the stairs instead
of the lift, or doing the housework vigorously will build up
and kick-start weight loss. Stick to three nutritous meals a
day and two snacks, made up of plenty of fruit and veg,
wholegrain carbohydrates and protein. Of course, this
advice goes for people of all shapes and sizes: eating
healthily will boost your immune system, and supply you
with more energy.
Once the weight starts to come down, you can begin a
proper run/walk program, which will be mostly walking,
rather than running, until your fitness improves. Using an
app such as Couch to 5k can tell you exactly how long
you need to be running and walking for. It’s important to
wear running trainers, even when you’re walking, as you
want to ensure that you don’t injure yourself and throw

‘Running burns off more

calories than almost any
other physical activity’

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95 .
 THE RUSH OF RUNNING
.
CARDIO
.
yourself off course. As you get fitter and
healthier, you can begin to partake in
longer runs and speedwork, which both
help the weight to fall off.
If you’re carrying just a little extra
weight, then you will progress more
quickly. While you still need to build up
your fitness, you can start running much
sooner. If you only have a little weight
to lose, then it will come off more
slowly. At first, you may see a small
weight increase as your body begins to
build muscle, but in the long term you
will see results.
You need to ensure that your running
program is both varied and adapted to
your new fitness level every four to six
weeks. Hitting a plateau will mean that
the weight loss stops. Your goal is to
get down to a healthy weight and then
stay there, which regular running will
help to ensure. As you lose weight, you
will find that your energy levels go
through the roof, making you more
productive on a day-to-day basis. Not
only that, but you will sleep better too.
Rest assured that you have made the
right decision to take up running; it
burns off more calories than any other
physical activity, bar cross-country
skiing – which isn’t always accessible!
Prevent health
problems
Even if you’re not starting to run
because of a weight issue, then there
are plenty of benefits that running can
give you. Many of these are
preventative and stop the onset of
common problems associated with the
ageing process. As we get older, our
bone density decreases, our muscle
strength and tone starts to reduce, and
we are at a higher risk of illness like
cancer and diabetes. Unfortunately,
there is no miracle cure to stop us
ageing, but by maintaining health and
fitness from a younger age, we can put
‘Think of your fitness as a pension plan...’
FIT FOR LIFE
.
96 .
ourselves in good stead for the future.
Think of your fitness as a pension plan
– the more you put in, and the earlier
you start contributing, the bigger the
rewards when you’re older. Your heart,
in particular, is a muscle that feels the
strain of ageing, which is why the risk of
heart disease, strokes and angina
increases. These are known as
cardiovascular risks, and you can help
lower your chances of suffering by
ensuring that you are regularly working
your heart muscles by increasing heart
rate through cardiovascular exercise.
As well as strengthening the heart
itself by increasing and decreasing
heart rate, you are forcing the arteries
to expand and contract to let the blood
flow, which keeps them elastic. Exercise
improves your circulation as well, which
helps to reduce the chance of blood
clots in the future, which can cause
strokes and heart attacks.

In a flash: key health benefits
How running helps you from the inside out
HEALTHY HEART
Running, as with any form of
regular exercise, helps to maintain
a lower blood pressure. The
exercise increases the heart rate
and blood flow, which makes
arteries expand and contract more
vigorously. This keeps them more
‘elastic’, which is what helps to
lower blood pressure. The heart
is a muscle like any other, so
regularly working it will keep it
healthier, therefore reducing the
risk of things like heart disease.
LOWER BODY FAT
Too much body fat can lead to
all sorts of problems, such as an
increased risk of stroke, heart
attack and diabetes. Even a
slim-looking person can have too
much internal fat around their
organs, putting them at risk, so it
is worth having a doctor check
your body fat percentage (there
are also machines that do this in
some pharmacies), so that you can
work, through running, to
decrease this and give your body
a clean sheet.
Cholesterol is also a big problem these
days, with high levels causing fatty
deposits to build up in the heart,
leading to heart disease. Running has
been shown to increase ‘HDL’ levels,
which is ‘good’ cholesterol. These
transport the fat away from the heart
and back to the liver, where it is
processed by your body. If you do
suffer from high levels of cholesterol,
then you will need to manage it through
diet as well as exercise, but it is a
condition that is reversible, and will set
you up for a healthier future if dealt with
soon enough.
Other than the heart, running helps
protect your health in many other ways.
For a start, it boosts the immune system
by increasing the amount of white
blood cells. As well as ensuring that you
BONE DENSITY
Running is a weight-bearing
exercise, which helps to increase
bone density and prevent the onset
of osteoporosis in later life. This
means that the chance of things like
stress fractures also decreases.
Help increase bone strength
through your diet, too, by making
sure that you get plenty of calcium
through dairy products and leafy
green veg.
LUNG CAPACITY
Lungs are worked hard when
running and they benefit from the
additional exercise, helping to
strengthen them and increase their
capacity. This means that the more
you work your lungs, the less out of
breath you will feel. This can help
prevent breathing problems as you
get older. If you are asthmatic,
increasing your lung capacity
through exercise can help to
manage and reduce symptoms. If
you have recently given up
smoking, running can help restore
the health of your lungs and recover
some of the damage caused.
don’t suffer from common colds and flu,
by having a stronger immune system
you will combat the early onset of more
serious afflictions like cancer and
diabetes. It also means that you will
recover more quickly from illness, and
can recover more quickly after
childbirth or an operation, for example.
Your lungs will benefit from any form
of exercise. Running forces your lungs
to work by pushing air in and out
rapidly. This will, over time, increase
your lung capacity, making them work
more efficiently. If you are a smoker
(and we recommend giving up if you’re
going to start running), then it will help
to undo a little of the damage. If you’ve
already given up, running will start to
repair your lungs and decrease the risk
of smoking-related lung diseases.
FIT FOR LIFE
.
97 .
THE RUSH OF RUNNING
Asthmatics also benefit from exercise,
as it naturally increases lung capacity
and can alleviate the symptoms,
reducing the frequency that an inhaler
is needed. Just make sure that you
always carry your inhaler with you and
stop if you feel an attack coming on.
Finally, running is a weight-bearing
exercise. This means that it will help you
to increase your bone density, making
bones stronger and less prone to
breakages. This can help prevent the
onset of osteoporosis, which is
common as bone density decreases
with age. It also helps you to prevent
injury and stress fractures, and able to
cope better with the impact of running
on hard surfaces.
All of these various health benefits
lead to a longer, healthier life and there
is no reason to stop as you get older.
Indeed, you will see people in their
eighties and nineties lining up at the
start of marathons!
Keep illness
.
at bay
CARDIO
As well as preventing the onset of
certain illnesses in the first place,
.
exercise can be used to help manage
the symptoms of pre-existing medical
problems too.
For example, those with Type 2
diabetes are encouraged to exercise to
help with blood sugar control and
reduce the risk of cardiovascular
disease. Muscles that are being used
for running use up more glucose than
when they are at rest, leading to greater
sugar uptake and a lower blood sugar
level. While the benefits of running for
diabetics is clear, sufferers do need to
be more careful. For a start, it is
important that those on blood-sugar-
lowering medication control their
TREAT YOURSELF
When it comes to getting fit, you
need to reward yourself for
meeting goals to help stay
motivated. Set yourself mini
targets and when you reach them,
treat yourself to a dinner out, a
new piece of kit, or a night in with
a takeaway and a good film. Just
make sure that you don’t treat
yourself too often!
 THE RUSH OF RUNNING
LIVE LONGER
Running can help to stave off
some factors of old age, such as
late-onset diabetes, strokes,
obesity, heart problems,
osteoporosis and more. It helps
our bodies stay younger on the
inside, and maintains muscle
strength and tone. You can add
.
CARDIO
years by starting and keeping up
a regular fitness regime.
.
carbohydrate levels carefully, making
sure that they eat enough relative to
exercise so that the blood sugar level
doesn’t suddenly come crashing down.
Also, diabetics should be careful when
using sports drinks or sports snacks, as
these can often be laden with sugars
and carbohydrates that can dramatically
affect blood sugar levels. See page 58
for more information on the sporty
snacks you should be munching!
Asthmatics are another group of
people who can be helped through
exercise, but again precautions need to
be taken. Running will help to increase
lung capacity, which can reduce
breathing difficulties. However,
exercise-induced asthma can lead to
worsening symptoms during and after
running, which is an indication that your
medication needs to be re-evaluated.
Seek the advice of a doctor before
starting a running program, as they will
help plan how much running, and at
what intensity, is safe for you to do. It
can help to use your inhaler just before
you set off for a run, as this will open up
your lungs ready for the extra exertion
Weighty matters
We explore what’s so important about staying a healthy weight
Obesity, where excessive body fat
reaches the point that it can have an
adverse affect on health, is a
common problem around the
world. A huge proportion of people
in the developed world are
overweight, but unsurprisingly,
being the appropriate weight for
your height and build is essential to
your future health. That’s not to say
we should all be skinny, as being
underweight is equally unhealthy
Obesity has been linked to an
increased risk of serious medical
conditions, including heart disease,
strokes, breathing problems,
diabetes, cancer, high blood
pressure and high cholesterol.
Luckily, it is possible to reverse this
risk through regular exercise, with
running being one of the most
‘Running in the evening helps to settle the
body after a long day at work’
needed. Always ensure that you have
your inhaler with you for the duration of
your run, and if you are running with
someone else, make sure that they
know of your condition.
More serious conditions can
sometimes be helped with exercise, but
this needs to be under the supervision
of a qualified professional. Exercise
referral programs exist in the UK and
other countries for those with specific
conditions that can be helped with
regular exercise, including diabetes,
obesity and osteoporosis. These
schemes help you build up to the
recommended 30 minutes of physical
activity five days a week – which is a
good benchmark for us all to aim for.
Stay happy and
stress free
The benefits of running are not just
physical. There are a myriad of mental
and emotional pros to this sport. For a
FIT FOR LIFE
.
98 .
effective forms if done every week.
It’s also important to be aware of
where you store fat. Fat around the
abdomen is considered more
dangerous than fat on the thighs
and buttocks. This is why a good
measure of healthy weight is always
the waist to hip ratio (WHR). This is a
simple guide that involves
measuring the waist circumference
and the hips, and then dividing the
former by the latter. Abdominal
obesity is defined as a WHR of
above 0.9 for men and 0.85 for
women. For men, the WHR is less
pronounced, and around 0.9 is
considered a healthy ratio. For
women, however, where the hips
are designed to be more
pronounced, a lower WHR of 0.7 is
considered optimum.
start, it is proven that exercise helps to
reduce stress, which in today’s busy
lifestyles, packed with family, work and
more, is a real bonus. It gives you time
to yourself to reflect on the day’s
problems and issues, helping you to
work through them and to leave them
behind. This is why many people prefer
to run after work; to help bridge the gap
between working life and home life.
By exercising, you increase the
serotonin levels in your brain, which is
that ‘happy’ chemical that helps to lift
your mood, making you feel more
positive. It can also make you more
productive, as you can approach
problems calmly and find reasonable
solutions without stress. This is why
exercise is often prescribed by doctors
to help with stress and anxiety-related
disorders. Not only that, the decisions
and solutions that you come up with
during or after running are likely to be
better quality, as running helps to
sharpen your focus and mental stamina,
 THE RUSH OF RUNNING

thanks to the increased blood flow to

the brain.
Two of the most common mental
health problems in the world are
depression and insomnia. Often,
running can help with the treatment of
both. For those suffering from
depression, those magical endorphins
that are released when running are
helpful in mood control. One common
cause of depression can be a lack of
self-worth and lower self-esteem.
Running is predominantly goals-based,
meaning that you are working towards
achieving something. By monitoring
progress and seeing the results, this
can help you to feel more motivated in
other areas of your life, proving that you
are capable of achieving anything that
you put your mind to.
Insomnia is a tricky disorder to treat,
as there are so many reasons behind it.
However, exercise can help to relax the
body, use up excess energy, and
encourage sleep. Running in the
morning can help to shake away the

.
tired effects of a restless night, which

CARDIO
can help with performance during the
day. However, if you feel over-tired,
then the quality of your run will not be

as good and you may lose form, leading
to possible injury. Running in the
evening helps to settle the mind after a
long day at work and also tires the body
to aid sleep. Just bear in mind that after
running you will feel more awake and
your heart rate will be increased, so you
will need to ensure that you leave
around three hours before finishing a
run and going to bed so that you have
time to recover. Also, consider that you
need to re-fuel as soon as you finish
your run, as you don’t want to eat too
close to bedtime or your digestion
churning away will keep you awake.
Running regularly improves your
physical appearance too, which can
help with motivation, mood, self-esteem
and more. Your improved circulation will
give you healthy skin and glowing
cheeks, and the exercise will tone your
body and reduce excess weight. When
you feel good about the way you look,
you will feel better on the inside too.
Hopefully, you will feel encouraged to
.
Healthy body, healthy mind
Running has as many mental benefits as it
does physical
Running releases endorphins, the ‘feel good’ chemicals, so it is no
wonder that exercise is often prescribed by doctors to help manage
common mental health issues, such as stress, anxiety, insomnia and
depression. These chemicals include dopamine and serotonin, both
of which have the effect of raising your mood and making you feel
generally happier. Running can help to improve self-esteem, body
image perception and feelings of isolation, as well as helping to
relieve stressful thinking, which in turn leads to better sleep.
As well as the chemical reactions caused by running, having a goal
in mind helps you to focus on something positive and you can work
towards this, which helps with motivation and a sense of purpose. It is
important to note that exercise is not a ‘cure’ for these issues, which
often have deep-rooted causes. If you suspect that you are suffering
from a mental illness, then you do need to visit your doctor, as you
may require medication or counselling, or a combination of both.
PHOTOS GETTY

take control of your mental and physical However, running can help you with the day-to-day mental
wellbeing through running. Take it up management of this issues, especially if they are short-term problems.
now and enjoy a longer, healthier life.

FIT FOR LIFE

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99 .
 CYCLING WITH A DIFFERENCE

CYCLING
with a
difference
If you thought e-bikes
were cheating,
think again – they’re
.
CARDIO

the latest fitness

revolution you don’t
.

want to miss out on

ycling for women has

C had a modern makeover,

thanks to the rise in e-bikes.
In fact, searches for them
have soared by 47% in the past year
and sales have grown by 31%. Even
back in 2018, e-bike sales already
surpassed traditional bike sales in
the Netherlands.
But is riding an e-bike cheating?
Or is it allowing cycling for women
to become more accessible? As
we pedal our way into cycle season,
here’s everything you need to know
about this e-revolution.

FIT FOR LIFE

.
100 .

HOW ARE E-BIKES DO E-BIKES OFFER
CHANGING CYCLING SAFER CYCLING?
‘If you’ve mastered the skills of riding
FOR WOMEN? a bike, you’ll have no trouble with an
A whole new world of cycling has
been opened up, thanks to the
e-bike. They’re tearing down
physical barriers, getting more people
in the saddle and helping level
the two-wheeled playing
field between
family members.
But there has been
TAKE
a little bit of confusion CHARGE
around e-bikes, One battery charge (three
explains Sam Jones to six hours) can take you 15
from national charity miles or 100 miles, depending
Cycling UK. ‘Some on battery size and how
people think they’re efficiently the bike
almost e-motorbikes, draws power
with a bit of pedalling, but
that’s pretty far from the truth.’
E-bikes are bicycles with a battery-
powered ‘assist’ that is activated when
you pedal, or in some cases, use a
throttle. When you push the pedals,
a small motor engages, which gives
you a little boost, so you can power up
hills and travel long distances without
running yourself ragged.
Are they cheating? ‘Definitely not,’ says
Sam. ‘Yes, they help you get up hills more
easily and with less sweat than a
conventional bike, but you still have to put longer to slow down.
the effort in.’ This is ideal if you have a
recurrent injury or you’re new to fitness. It
has made cycling for women much more
accessible and is getting people out on a
bike, who may normally be sedentary.
They may make cycling easier, but
you still get a good workout. Colorado
University researchers found that when 20
non-exercising men and women cycled
on an e-bike for 40 minutes a day three
times a week, they improved their
cardiovascular fitness and blood sugar
levels in just one month. Like on a normal
bike, you still engage your thigh and calf
muscles, and the same skills still apply,
including balancing and pedalling.
Experienced cyclists can challenge
themselves, too, by reducing the power
output of the motor. ‘The majority of
e-bikes have power level settings on
the handlebar controls that let you
dial down the power, or turn it up if you
need more assistance,’ explains Sam.
CYCLING WITH A DIFFERENCE
E-BIKES ARE
ECO-FRIENDLY
E-bikes have made cycling for
women achievable at any level,
e-bike,’ reassures Sam. You may just
helping to build confidence and
have to get used to the extra weight
fitness. While many people might
when stopping, starting, mounting
not be conditioned to ride 5-10
and dismounting. They’re safe too.
miles at a time, most would now be
Of course, the harder you pedal,
able to cover that distance easily
the bigger the boost, and
the faster you ride. But
on an electric bike.
the motor cuts out at
15.5mph, so you won’t
This means they’re super eco-
friendly. ‘They’re worth considering
break speed limits.
if you’re looking to cut your carbon
footprint, or make savings from not
Sam says that e-bike
having a second car,’ says Sam. ‘With
riders often say they feel
the majority of journeys in the UK
safer in traffic. ‘Having a
under five miles, with the right sort of
bit of extra pace means
e-bike [cargo e-bikes are designed
there’s less of a speed
with a large cargo box attached],
difference with passing
you could do a supermarket shop
vehicles. Plus, quick
or short commute.’ In Brighton,
acceleration off the mark means you
borrowing an e-bike for commuting
can clear stationary traffic more quickly.’
led to a 20% reduction in car miles.
✢ You don’t need a special licence for an
And thanks to the motor assist, you
e-bike, but following simple guidelines
don’t have to turn up to a meeting
.
can make you safer on the road.
CARDIO
with a sweaty glow.
✢ Drivers can underestimate how quickly
cyclists move, so be extra vigilant.
✢ Stay visible using lights and
.
high-vis clothing. ARE E-BIKES
✢ Apply brakes early, as
the bike’s speed and SLOW EXPENSIVE?
Prices can range from
weight may take you
DOWN around £600 up to
Zipping along a little more than £5,000. But
✢ Take a cycle too speedily for your liking? if you’re using one as
proficiency test, Turn down the power output a second car, it’s great
now known as the of the motor for a little value for money. Plus,
National Standard for less oomph when the running costs are
Cycle Training. There’s
you pedal significantly lower, with
a cycle skills online
full charges costing 5-10p.
course at tfl.gov.uk
IF YOU WANT TO GET FIT INDOORS
Want to spin up a sweat inside? Try Frankson explains why everyone
Peloton. It’s a stationary indoor should try it. ‘At Peloton we offer a
exercise bike with a large-touch variety of beginner rides, as well as
WORDS NATALIA LUBOMIRSKI PHOTO GETTY
screen attached that lets you view post-ride stretches and yoga classes.
live, or on-demand cycling classes. It ramps up cardiovascular and
However, it is not cheap – a muscular endurance, and releases
Peloton bike costs from £1,895 feel-good endorphins.
($1,895), plus a £39 ($49) monthly ‘We don’t focus on weight loss at
subscription, but if you jump on Peloton, but on the ride’s intensity.
every other day it works out at One of the most satisfying things
£12.94 ($17.81) a session for your is to watch your power output
first year. Peloton Instructor Hannah increase the more you ride.’
FIT FOR LIFE
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101 .
 SWIM YOUR WAY TO SUCCESS

Swim
your way to
success
Frontcrawl, breast stroke, doggy paddle…
whatever your style, swimming is one of the
best ways to get moving

e don’t need to tell

W
.

you the importance of

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exercise; from helping

to lower the risk of
certain diseases, to reducing stress
.

and maintaining a healthy body

weight. In fact, staying fit and active
is important throughout all stages of
life for physical and mental health.
Swimming is one such activity that
promotes all-round fitness, and is ideal
for all generations thanks to it being
low impact, and supportive of joints.
Whether you opt for breaststroke,
backstroke, butterfly or freestyle,
here’s why you need to make
swimming your new go-to workout...

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 SWIM YOUR WAY TO SUCCESS

of oxygen being pumped around the looking to lose weight, and going for a
Work several body to muscles. You’ll find that over swim can help boost the calorie deficit

muscles time, your body finds it easier to swim

Maintaining muscle strength is
important, especially as we get older,
when we naturally lose muscle mass.
From the age of 30, studies have found
that we lose three to eight per cent of
our muscle mass per decade, and this
rate of decline is even higher past the
age of 60.
Swimming uses most of the
muscles in the body, and although
you might primarily associate muscle
building with weightlifting, the
resistance that water provides as
you push yourself through it can help
maintain and even build muscle.
Helps boost
for longer periods of time, and often at
needed to shed unwanted pounds. In
fact, a 30-minute swim will burn around
a quicker rate too. 200 calories. This does vary depending
Plus, if you’ve ever done a few on the swimming stroke used, though.
lengths in the pool and come out of The British Swim School says that
it feeling refreshed, there’s a reason Butterfly is the swim stroke that elicits
for that. An invigorating swim will help the highest calorie burn, although this is
calm and control your mind. A YouGov a relatively advanced swimming style.
poll commissioned by Swim England
actually revealed that more than
490,000 people have stopped taking
or cut down on medication needed
Stronger bones
Almost 3 million people in the UK are
for their mental health, at least partly
said to have osteoporosis, a disease
thanks to swimming. What’s more, the
causing fragile bones, which is resulting
study found how swimming has even
in more than 300,000 fractures every
reduced symptoms of anxiety and
year. While the ageing process does
depression for 1.4 million British adults.
naturally cause bones to weaken, a
So, opt for a swim when you’re feeling
reduction in the hormone oestrogen
in need of some R&R.
following menopause in women can

fitness also lead to weaker bones. Resistance-

Working the cardiovascular system
(essentially, the heart and lungs) can
help reduce our risk of life-threatening
Low impact
Thanks to the buoyancy of the water,
swimming is ideal for older people who
based exercises can help maintain
bone health, with swimming being a
great option.

.
illnesses such as heart disease, strokes may struggle with joint issues, as well as

and high cholesterol. It also helps lower
blood pressure as the healthier and
more efficient your heart is, the more
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those returning to exercise after injury.
The water takes much of the pressure
Stay flexible
Putting your joints through their full
away from the joints and supports your
range of motion is a great way to keep

.
blood it pumps out around the body body weight as you move.
them limber and flexible. Swimming
with each beat, which reduces pressure Swimming is also ideal for an active
stretches out the body – just think of the
or ‘stress’ on the heart and arteries. rest day; where you plan on taking
stretches your arms make as they reach
Incorporating a cardio exercise, a day off exercise, yet still want to
forward, driving your body through the
such as swimming, also improves lung incorporate some gentle movement.
water. As we age, our flexibility naturally
health, which in turn boosts the amount Active rest days are important for those
tends to deteriorate. One study actually
discovered that flexibility decreases by
around six degrees in the shoulder and
hip joints across the ages 55 to 86, with
Have you tried... aqua aerobics? more significant declines in flexibility
occurring after the age of 70.
Swimming doesn’t just have to be
Often seen in pools at holiday resorts, aqua aerobics is essentially laps at your local pool, either: head
aerobics-style moves in water, with no actual swimming involved. to the beach or try a synchronised
The moves are all done stood up and tend to require little to no swimming class for a new & different
movement around the pool. Thanks to the resistance provided by the experience. Dive in!
water, it tends to be tougher than aerobics done on dry ground, and
incorporates moves such as high knees, star jumps, squats, jogging on
the spot and jumping.
According to the British Heart Foundation, water is around 12 times ‘Swimming has
WORD LUCY GORNALL. PHOTOS GETTY

more resistant than air, so the movements will feel a bit like trudging
through mud! With this level of difficulty comes the extra challenge on reduced symptoms of
the muscles, heart and lungs, in turn helping to increase fitness levels
and muscle mass and strength. Plus, as with swimming, it’s gentle on
anxiety and
the joints and suited perfectly for anyone who suffers from joint or depression for 1.4
muscular pain. Keen to try aqua aerobics? Head to better.org.uk to find
a class near you. million British
adults’

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 10 MUST-TRY QUIRKY WORKOUTS

must-try
10 quirky
workouts
Mix up your exercise routine with one of these out-of-the-ordinary classes

1 Pole dancing
Pole dancing is a complete body
workout. Plenty of people have
been choosing it over standard
gym classes for many years now. You
.

might still relate it to seedy strip clubs,

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but don’t worry, you don’t have to take

your clothes off, and everyone can give
it a go no matter your shape or age.
.

Pole dancing is far more than just

spinning around a pole. It requires
a certain level of athleticism, while
combining gymnastics and ballet.
Many of the moves will require you to
lift and hold your own bodyweight, so
it’s great for building muscle strength
in your back, triceps, biceps and
forearms. Don’t worry if you don’t
have much upper body strength to
begin with, you’ll build it quickly after
a series of classes. Pole dancing is
particularly good because the moves
are dynamic and generally engage
multiple muscles at once. You’ll soon
improve your core and lower back
muscles through moves that require
you to climb and lift your legs.
Once you master more acrobatic
manoeuvres, a lot of the grip actually
comes from your legs – making this
a true full-body workout. Twirling
Boost round the pole will also improve
confidence and your flexibility through the twisting,
strength with a stretching and bending. Plus, pole
pole-dancing dancing can feel empowering
exercise class and help to boost our confidence
and even make us feel sexier.

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 10 MUST-TRY QUIRKY WORKOUTS

2 Aerial yoga
Instead of performing yoga
on mats, aerial yoga uses a
silk hammock suspended
from the ceiling to perform the same
vinyasa movements. The hammock
will help improve your flexibility and
range of motion, while providing more
support through your yoga flow.
It is particularly beneficial to the
older body, as the hammock takes
pressure off the head and shoulders,
meaning you can try more challenging
poses with greater ease. You’ll be
upside-down for some of the session,
helping to lengthen and decompress
the spine and alleviate back and neck
pressure. As a low-impact exercise
it’s great for those wanting to move
their bodies, but have joint issues. The
poses and breathing also promote
circulation and healthy digestion.
It will also improve core strength
because you have to keep your
abdominal muscles tensed throughout
in order to maintain stability during
3 Indoor
rock
climbing
Like aerial yoga, rock climbing is very
low impact while being very good for
strengthening your muscles. When
rock climbing, you’ll be using just
about every major muscle group in
your body, so it is a great alternative
to going to the gym for building
strength. You need to use your arms
and legs to pull your body close to
the wall, and your abs will be working
to keep you balanced.
All of the reaching and stretching
involved in climbing can improve
your flexibility and range of motion,
which will keep you nice and toned.
Plus, the problem solving aspect of
climbing – having to work out a route
up, and down again – is great for the
brain. The cognitive and problem
solving skills needed to navigate a
wall effectively can translate into real
world improvements with your day-
to-day. Rock climbing is also linked
with improving hand-eye coordination
as well as increasing your sense of
spatial awareness.
Perhaps the best thing about
indoor rock climbing is that you can
do it whatever the weather, and
as it’s growing fast in popularity,
there are climbing walls popping
up seemingly everywhere.
Build strength
while working on
your cognitive
problem solving
skills

.
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the flow.

4 Hula hooping
Here’s another low-impact exercise that will boost your
whole body – even though you might think it’s a blast
from the past! You can hula hoop alone or with company,
there are classes everywhere in with plenty of variations. Give power
hooping a go, which is more advanced and incorporates lunges,
squats and other exercises into the hoop-spinning routine.
Hula hooping is a really good exercise for working on your core
WORDS REBECCA GREIG PHOTOS GETTY

without putting pressure on your joints, and improving your core will
enhance your spinal strength, pelvic floor, and general stability. It’s
also a really positive exercise for your mood – we bet you can’t hula
hoop without a smile creeping onto your face. It’s a feel-good exercise,
especially when you do it with other like-minded people. It is also
really beneficial for the cognitive function of your brain as you will have
to really focus on your movements in order to keep the hoop spinning
– and like rock-climbing, hula hooping is fantastic for enhancing your
coordination across your whole body.

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 10 MUST-TRY QUIRKY WORKOUTS

5 Circus

you can be!

If you saw Cirque du Soleil
and thought how amazing it
would be to be that fit, now

Circus training classes focus

on equipment like the trapeze, a
bar suspended by ropes. Usually
acrobats swing back and forth on
them while performing tricks, but
in most public classes the trapeze
will be static to allow beginners to
master the moves. In these classes
you will also find aerial silk skills, the
lyra (a large suspended metal hoop)
and other similar aerial apparatuses.
These suspended pieces of
equipment are unique in that they
challenge performers to lift their own
bodyweight as well as test flexibility
with the various manoeuvres.
The classes will also practice
ground skills like juggling, stilt-
walking and hand-standing to
improve coordination. It is not only
about mastering strength, flexibility
.
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6 Salsa
dancing
You might be thinking that
salsa dancing isn’t exactly quirky, but
you also may not have considered
it as a form of strenuous exercise
before. You can get many different
aerobic and anaerobic benefits
from salsa dancing, once you have
mastered the moves correctly, but you
don’t need to be an accomplished
dancer in order to enjoy the benefits
of salsa.
Plus, it is sure to put a bit of life
back into your exercise routine. You’ll
be moving those hips along with the
music and hopefully having fun as
you do. And because you’ll need a
partner to perform many of the steps,
it is a great way to exercise with your
loved ones, and the frequent rotation
of dance partners means you’ll get to
meet new people.
As well as aerobic benefits –
getting hot and out of breath – there
are also anaerobic benefits, because
the moves force many of the muscles
in your legs and hips to work harder.
Many of these muscles don’t actually
get a workout when you run or walk,
and if you wear heels while you do
it, you’ll improve your balance. You’ll
often find salsa classes at your local
community centre, or simply search
online to find one near you.

and precision – it’s also about play!

.

The ideal
way to
exercise with
your partner

7 Trampolining
Try not to have fun while jumping up and down – we dare
you. Trampolining is a really fun way of getting fit and it comes
with a ton of benefits. Studies have shown it’s one of the most
effective ways to shift cellulite, even better than going out for a jog. You
can buy your own mini trampoline or rebounder to exercise at home, and
there are many trampolining classes on the big, school-gym style springs
available at gyms and community centres.
Running or jogging puts a lot of physical stress on the lower limbs
and feet, whereas trampolining actually takes around 80 per cent of this
stress off the weight-bearing joints, making it an ideal workout for older
people or those rehabilitating from injury.
Trampolining will help to improve your sense of balance, oxygen
capacity, lymphatic circulation, cardiovascular health and energy as well
as toning muscles. It’s a joyful form of exercise that will boost your mental
health too, and if you go to a class, you’ll be able to enjoy and share in
the laughs and smiles of others while you bounce together.

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 10 MUST-TRY QUIRKY WORKOUTS

8 Zumba
Zumba classes are often more exercise-focused than
salsa, but you’ll be grooving to similar Latin music. Still,
it should feel more like a dance party than exercise
class, especially if your instructor has fun doing it with you!
These high-energy, feel-good classes are set to upbeat
music and focus on dance numbers you might hear in a Spanish
nightclub – don’t worry though, you don’t need to be a good
dancer in order to get the most out of Zumba. The focus is on
getting moving and enjoying yourself, whether you can keep to
the beat or not. A 60-minute Zumba class burns an average of 369
Choose this calories, which is even more than a cardio kickboxing session.
sweaty interval It is generally an interval workout, where you’ll move between
workout and get high and low-intensity moves in order to get your heart rate up,
those hips plus many of the moves emphasise your sexy hips and midsection.
moving The interval style will get your blood flowing and give you a fat-
burning, core-strengthening and flexibility-building cardio workout.

Barre classes work on building

9 Good Gym
Good Gym isn’t an
exercise class per se, but
it is a really cool idea. You
meet wiith other Good Gymmers at
10 Barre
Barre is a
low-impact
conditioning
exercise that combines the
alignment, strengthening your
core while toning and elongating
your muscles. The lower-body
focused workout will tone the
glutes, hamstrings and calves. It

.
a start location, then run as a group movements of ballet, the also improves posture as there is

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to a pre-arranged place to perform strengthening of pilates and the a lot of focus on strengthening the
a task for the community, then run stretching of yoga, all into one muscles through the chest and
back and stretch together to end the workout. In a class you use the shoulders, which prevents us from

.
session. These tasks could include; actual barre (think a fancy handrail) slouching – you’ll feel yourself
planting trees for the local park, to help you balance while you focus standing taller even after just a
maintaining a community space, or on isometric strength exercises – couple of sessions. Barre will also
sorting food at a food bank. like holding your body still within tone stomach muscles, increase
Other solo missions might include contracting a small set of muscles. flexibility and help to reduce stress.
running to help a more vulnerable
person with a one-off task, such as
to change a lightbulb, move some
furniture, help with gardening or even
just to chat with an older person who
might live alone. Find out more about
the UK’s Good Gym organisation at
goodgym.org. It’s a UK-based charity,
but there are similar organisations
around the world, plus it’s a concept
you could do on your own or start
doing with a group of friends if there
isn’t an existing group near you.
WORDS REBECCA GREIG PHOTOS GETTY

A
low-impact
conditioning
exercise with a
lot of benefits

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 NO IMPACT WORKOUTS

No-impact
workouts Keep your body healthy
without putting pressure on
your joints – great for those
working with injuries, or
taking a well-earned rest day

Nordic walking Nordic walking is a

great way to work
your entire body
Not to be dismissed as a cheat’s workout, Nordic walking adds poles
to work your upper and lower body, and is in fact an effective way
to improve your stamina, burn calories and reduce your risk of heart
disease. One study suggested that calorie burn was up to 45 per cent
higher when using walking poles. To make sure you’re walking at a
speed that will be beneficial to your health, try singing while you’re
walking – if you’re going fast enough, you should find it a struggle.
Alternate faster stints with slower ones to really work your heart, and
walking uphill is a great way to work your muscles more intensely. It’s a
.

fantastic way to keep fit, enjoy nature, and socialise while you’re at it –
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try searching for a club near you.

Cycling in a bike-friendly park

.

with wide paths means you

can keep your focus fully on
the task at hand
Cycling
Though this can be an intense
aerobic workout if you want it
to be, cycling is a sure-fire way
to keep strain on the joints to
a minimum due to the fluid,
controlled movements. It’s ideal
if you suffer from arthritis in
your hips, knees and ankles.
But before you get into it, it’s
important to make sure your bike
is in good working order and
that the saddle and handlebars
are at the correct size for your
height, or you might do yourself
Modified routines more harm than good. Keep your
If you want to get a sweat on, punch ‘no-impact workout’ into your eyes peeled for a local off-road
search engine. There are loads of modified workout routines designed cycle path, or find a park that
specifically for beginners, people with injuries, and anyone who doesn’t allows cyclists so that you don’t
want anything too hardcore! Some of the internet’s best-known trainers need to worry about dodging
have uploaded their own no-impact classes, so you can try a new one traffic. Studies have found that
every time, and see which you like best. These usually involve HIIT regular cyclists experience a
(high-intensity interval training) and multiple reps of the same exercise, slower decline in muscle mass
making use of your body weight to tone you up, or increasing the than those who do not exercise,
movement of your limbs to give your heart a cardio blast. You won’t be and that they also benefit from
putting any strain on your joints – particularly your wrists and ankles, improved cholesterol levels,
some of the most fragile yet essential parts of the body – but you’ll stable testosterone levels (in
certainly be pushing your fitness level to new limits. men) and better immunity.

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 NO IMPACT WORKOUTS

Chair yoga allows wheelchair users

and others with limited mobility
to reap the physical and mental

Chair yoga benefits of this practice

Don’t you believe that yoga belongs only in the realm of bendy twenty-
year-olds. The wonderful thing about this practice is that almost every
pose has a modification, making it suitable for people of all ages and
all strengths and flexibilities. Not only does it help to keep us supple,
but yoga can also improve core muscle strength and balance, helping
to prevent the falls that can be disastrous for older adults. For those
who are feeling rusty or have limited mobility, chair yoga might be a
good option for you. Chair Yoga: Seated Exercises for Health and
Wellbeing by Edeltraud Rohnfeld is a fantastic book with easy-to-follow
instructions and illustrations. There are also plenty of video tutorials
available both online or on DVD.

Tai chi
This Chinese martial art dates
back to the 13th century, but is
currently experiencing a revival
thanks to its plentiful health
benefits for both body and mind.
The practice, which combines
deep breathing and relaxation
with flowing movements, has
been proven to help people

.
over 65 reduce stress, improve

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posture, balance and general
mobility, and increase muscle
strength. The gentle routines

The gentle, flowing movements
involved in tai chi ensure that
very little stress is put on the
joints while practising
.
ensure very little strain is put on
the bones and joints, and they
can be adapted to make them
suitable for those with limited
mobility, including those in a
wheelchair. Some studies have
even found it can reduce pain
from arthritis, osteoporosis and
fibromyalgia, as it helps the joints
to maintain their range of motion.

Core on the floor Core exercises – which work

the abdominals along with oth-
The muscles that lie between your ribcage and your hips are known er muscles in our middle – help
as your core muscles. They are vital in supporting your whole body to reduce the risk of falls

– everything from lifting to stair climbing requires core strength.

Besides getting a chiselled six-pack, working out your core can
lead to improved balance and posture, fewer falls and injuries, and
improved mobility in general. You can find many core exercises
that put little to no strain on the joints. Side bends – where you
WORDS ALICEA FRANCIS PHOTOS GETTY

stand with feet shoulder-width apart and your arms down at your
side – can be done in both a standing and seated position. For
those who are able to access the floor, the ‘Superman’ is a great
exercise to work both your back muscles and glutes. Lie face-down
on your front with your arms out in front of you, then raise your
head, right arm and left leg, then left arm and right leg, and so on. To
work your abdominals, try lying on your back and raising each leg
about five inches off the ground and holding for three seconds.

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KEEP IT UP
112
Too tired to
get off the sofa?
-
114
Technology
designed
to make you move
-
118
Same time,
different results
-
120
Step up
your stamina
-
124
Stay fit at 40+
-
126
Rest and recovery

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 TOO TIRED TO GET OFF THE SOFA?
Too tired
to get off the sofa?
Don’t slip into that catch-22 situation, because working out has been proven to
give you more energy! Here’s how you can get going again...
he link between exercise and
T improved energy levels is very
real. Not just a line trotted
out by over-enthusiastic
fitness instructors; moving more really
will boost your jack-in-a-box factor. A
University of Georgia study found
regular, low-intensity exercise not only
increased participants’ energy
by 20%, it also decreased fatigue by
.
KEEP IT UP
65%. The reasons for this are varied.
Moderate exercise increases the number
of mitochondria, tiny structures in cells
that produce energy, in order to provide
you with the energy for your activity. So
.
the more you move, the more energy
you have (and the more you’ll be
inclined to move). Improved oxygen
delivery and nutrient-rich blood flow to
muscle tissue also means increased
energy, as does a more efficient
cardiovascular system, and let’s not
forget about the mood-boosting,
energising neurotransmitters dopamine,
norepinephrine and serotonin. Studies
have found noticeable increases
in these chemicals in the brains of
animals who exercise regularly. So now
you know – runner’s high is no myth.
The right way of
working out
Intensity is key when it comes to
optimising energy levels. Higher-
intensity workouts have many benefits,
including high calorie burn and big
fitness gains, but when it comes to
day-to-day energy-boosting, low-to-
moderate intensity wins hands down.
Longer, higher intensity workouts may
leave you feeling energised initially, but
Why daily activity counts
The good news is that it
doesn’t take much movement
to help you feel more alert.
Subtle tweaks and small
additions to your routine can
still make all the difference
FROM THE MOMENT YOU
OPEN YOUR EYES, make sure
you pay attention to posture. A
study of students at San Francisco
State University found walking in
a slouched position led to
feelings of decreased energy.
When standing or walking,
relax shoulders and aim to stay
upright from the waist. When
sitting, alter your seat position
and height to take your full weight
so you’re properly supported.
EARLY AFTERNOON
Wondered why you get post-
lunch fatigue? The most common
time for energy slumps is 2.16pm,
research has found. Natural body
clocks and rhythms, plus a
slowing down of the hormones
that kick-start us in the morning,
are to blame for this. But kicking
back your desk chair and heading
out for a ten-minute walk is
‘Music helps to minimise feelings of fatigue
during exercise, as well as increasing endurance’
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112 .
enough to get blood pumping
and oxygen moving more
efficiently around the body.
DON’T KNOCK DESKERCISE!
✢ Arm and ankle circles, standing
up and sitting down a few times,
bending from the waist to the
floor all add up. Easy stretching
and mobility exercises help to get
circulation going simply by
improving blood flow and easing
muscle tension.
✢ Stretch your chest muscles out
by clasping hands together and
extending arms back behind you
just below shoulder height.
✢ Bend forward from the waist to
stretch hamstrings and your lower
back, and turn your head to the
side to stretch your neck. Hold
stretches for 15-30 seconds.
…AND THINK SOFACISE
Watching TV or being glued to
your tablet can contribute to
feelings of sluggishness. Every so
often, haul yourself off the sofa,
take a walk around the room and
kill two birds with one stone by
including a few sofa squats and
tricep dips.

there’s a good chance you’ll feel
depleted later on. A lower-intensity
workout is unlikely to have that effect.
✢ Walking can be your first port of call
when it comes to boosting energy. A
briskness of pace will help transport
oxygen to your muscles more efficiently
and get your heart pumping. Aim for at
least 15 minutes to see results – a study
by California State University found the
more people walked each day, the
more energetic they felt along with
improved mood. Vary your walking
workout depending on how you feel on
the day and include a few flights of
stairs for good measure. For more
advice on walking, see page 90.
✢ Dance-based classes such as Zumba
and water-based classes like aqua
aerobics will leave you energised
by raising heart rate and boosting both
circulation and endorphin production.
✢ Slower paced exercise like
yoga, Pilates and t’ai chi can boost
Tips and tricks to
max your workout
GREEN TEA is a good choice if
you’re looking for a quick
pre-workout energy boost. Not
only does its caffeine content
help you go further for longer, it
also contains catechins, which
may accelerate the fat burning
effects of your workout, especially
if you’re participating in aerobic
exercise like jogging or cycling.
TIMING is key when it comes to
exercise and energy. Even the
easiest of workouts will prove
difficult after a desk-bound day.
One UK study published in the
Journal of Applied Physiology
found participants were able to
cycle 18% longer after watching a
film than after spending 90
minutes at a computer. The trick
is to time exercise for when you’re
at your most alert – this may
be first thing or mid-morning
after a light snack.
HYDRATION, again, is a key part
of staying on top of your game
before and after exercise
sessions. Rehydrating
continuously is way better than
waiting until dehydration has set
in. Drinking small amounts of
water throughout the day is also
better than glugging large
amounts at one time. A really
good rule of thumb is to check if
your urine is clear – this is a good
sign you’re adequately hydrated.
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113 .
TOO TIRED TO GET OFF THE SOFA?
circulation and the nervous system
without all the energy-depleting effects
of tougher exercise. Many find the
practice of deep breathing improves
mental alertness too. The Sun
Salutation and Warrior yoga sequences
are both a dynamic series of
movements that will stretch you out and
ease tension while providing a gentle
jolt of energy. Ashtanga is the most
popular style of yoga, focusing on flow.
COMBINING PROTEIN AND
CARBOHYDRATES is the best
way to use food to maximise
energy levels. A poached egg on
wholemeal toast or yogurt with a
little cereal should provide you
with sufficient exercise fuel
without leaving you with a blood
.
KEEP IT UP
sugar crash. For an immediate
pre-workout snack, faster
releasing, easy-to-digest carbs
are often a good bet for
providing energy, minus any
.
digestive discomfort (think stitch).
Good options include a plain
bagel, a banana, or a small bowl
of cereal.
MUSIC has been found by many
studies to help minimise feelings
of fatigue during exercise, as well
as helping to increase endurance
by as much as 15%. Music is
thought to work particularly well
as a distraction for low-to-
moderate-intensity exercise; it
works less well for counteracting
the discomfort of higher-intensity
exercise, but still helps to
motivate nonetheless. Evidence is
WORDS LAURA WILLIAMS PHOTOS GETTY IMAGES
that it doesn’t matter if it’s a
fast-paced or slow-paced rhythm;
whatever appeals to you in the
moment is the key!
VISUALISING YOUR GOAL, like
imagining your ideal appearance
or eventual recovery from an
injury, will get you going.
 TECHNOLOGY DESIGNED TO MAKE YOU MOVE

Technology
designed
to make
you move
Motivation waning? Smart devices
could provide the boost you need
.
KEEP IT UP
.

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.
114 .

t can be hard to maintain a
I constant drive to exercise and
stay fit. Sometimes an extra hour
in bed is far more appealing, or
the draw of the sofa and Netflix is just
too much to say no to.
But what if we told you that fitness
technology could in fact give you the
encouragement you need to get up,
get out, and workout? Here are the
top fit tech picks that will boost your
motivation, fast. DISCLAIMER: We
TECHNOLOGY DESIGNED TO MAKE YOU MOVE
can’t be held accountable for how hard
you’ll work after reading this…
Check your wrist
You won’t have to look too far to spy
someone wearing a fitness tracker on
their wrist. In fact, research by Better
found that 62 per cent of people who
wear a tracker do so to increase their
motivation to exercise. Basic versions
allow you to check your heart rate, step
FIT FOR LIFE
.
115 .
count and calorie complex trackers also
allow you to track specific workouts,
recovery time, sleep and stress
levels whilst also connecting to your
smartphone so you can make calls,
access apps, play music, and even set
daily reminders and alarms.
If competition keeps you motivated,
many fitness trackers allow you to share
your stats with friends, with pre-set
challenges also available. Plus, they can
send hourly reminders to stand up, and
.
KEEP IT UP
.
 TECHNOLOGY DESIGNED TO MAKE YOU MOVE
.

move around. A smartwatch could even men and women exercised to upbeat
KEEP IT UP

save your life. The Apple Watch comes
with a built in electrocardiogram (ECG)
app, which records your heartbeat
and rhythm and sends an alert if an
.
music, with more than 120 beats per
minute, they worked harder than when
they listened to a podcast or worked
out in silence.

irregular rhythm is discovered. The But how do you know what music will
Apple Watch also detects falls help motivate? As a starting
and can alert emergency point, if running is your
services if needed. GOOD exercise of choice, opt
VIBES for music that matches
Music that reminds you of the number of strides
It’s all a good time or elicits happy you take per minute.
in the memories can also make you If you take 125 steps
each minute, find
music work that bit harder. It can
also distract you from any
music with a bpm of
Listening to tunes around 125.
as you exercise can feelings of tiredness that Sites like songBPM.
really help keep you might start to kick com allow you to
going, so a pair of in! find music that suits
headphones is worth your requirements chosen
investing in. Opting for wireless from a huge catalogue of songs.
headphones can allow for more
freedom of movement when you’re Although the debate continues as to
exercising. These connect to your Weigh in whether weighing yourself consistently
phone, and therefore can use your Scales have become so much more is a good motivator, a study published
choice of music streaming software, via than just a tool to check your weight. in the National Library of Medicine
Bluetooth. The downside, however, is No longer subjected to the corner of has shown how those who weighed
that they are easy to misplace and do the bathroom where they sit gathering themselves every day over a 12-month
need charging regularly. dust, this generation’s scales take period experienced more successful
If you needed convincing that music technology to a whole new level. You weight loss. What’s more, it’s easy to
could be your motivator, a study won’t just discover your weight, you can maintain track of your progress as
published in the journal Psychology of also find out your bone density, water modern-day scales connect to their
Sport & Exercise revealed how when percentage and body-fat percentage. relevant apps on your smartphone via

FIT FOR LIFE

.
116 .

Bluetooth, so you can access your stats
any place, anytime.
Heart rate
monitor
These are a little different to the
trackers worn on the wrist as they are
typically worn around the chest.
Knowing your heart rate while
exercising will help you maintain a
TECHNOLOGY DESIGNED TO MAKE YOU MOVE
certain level of intensity, in order to
remain inside specific heart rate zones.
Put simply, heart rate zones are a
certain percentage of your maximum
heart rate. Your max heart rate, or MHR,
is typically 220 minus your age. So, if
you’re 50 years old, your MHR will be
around 170 beats per minute (BPM).
Getting your heart pumping is the single
best way to promote cardiac health. But
if you’re on certain medications, you
FIT FOR LIFE
.
117 .
‘Today’s
smartwatches
could even save
your life!’
.
KEEP IT UP
.
may be advised to ensure your heart
doesn’t go over a certain percentage of
WORDS LUCY GORNALL PHOTOS GETTY
its maximum; another reason why
tracking can be so important.
You don’t need to buy expensive
gadgetry to get amazing info about
your workouts – supermarkets sell their
own versions of top tech brands, which
do a similar job. And when you get that
rush of endorphins from a new personal
best, you’ll know it was worth it.
 SAME TIME, BETTER RESULTS

AT THE POOL
Section your swim
Are you used to launching into lengths
with no particular plan? Georgie
Bloy, swim manager at Virgin Active,
says this is how to structure your
swim and dial up your dip:

20% 20%
WARM DOWN WARM UP
Decrease your heart Swim lengths at
rate and relax your an easy pace
breathing. Backstroke is and focus on
perfect for this. your breathing.

40% 20%
MAIN SET BUILD SET
Make sure you set Try one or two
a goal. To improve length intervals of
endurance, do long front crawl with 15
stretches with short breaks in- second rests
.

between. For speed, practise

KEEP IT UP

in-between.
“sprints” with brief pauses.
To work on your technique,
focus on just using

Same time, legs or arms.

.

Try the pool pull-up

“To strengthen your upper body,

BETTER
swim for five minutes at a steady
pace, but at the end of each length
pull yourself out of the pool, then
climb back in,” suggests Georgie.

Try the lazy leg test

RESULTS fter a few weeks of

“Front crawl is the perfect stroke
to get your heart rate up,” explains
Georgie. However, many people
don’t use their legs effectively
when performing this stroke. “They
contain the biggest muscles in the

You needn’t overhaul

your entire fitness
routine, just try these
A indulgence you’re probably
all set to get back into
the swing of your fitness
routine. We’ve persuaded these fitness
experts to reveal their top ways to
body, so they need more energy
and oxygen, which means burning
more calories.” Georgie recommends
this simple test to check if you’re
slacking. Time yourself swimming
make your usual workout even more 50m at a steady pace. Do the same
quick and easy tweaks effective. Whether you’re a gym-goer, again but this time with a pull buoy
keen cyclist or simply want to power between your legs with no kicking.
to make every workout up your walk, try these challenging If you’re fast with the pull buoy,
really count… tricks next time you exercise. your legs are letting you down.

FIT FOR LIFE

.
118 .

AT THE GYM
Make the most of
the equipment
Brian Walpole, director of personal
training at the Bulgari Hotel’s Workshop
Gymnasium, reveals how you can get
clever with these classic gym machines.
✢ ON THE CROSS TRAINER Ensure
your heels are flat throughout the
movement and try to push through
them to maximise your glute activation.
✢ ON THE ROWING MACHINE Use
your legs for max calorie burn. The
movement should lead with your legs
on the push and arms on the way back.
WALKING
Up your fat burn
To shed the most fat when walking,
you should be aiming to reach
60-70% of your maximum heart rate,
advises personal trainer Scott Laidler
(scottlaidler.com). Your maximum
heart rate can be roughly calculated
by subtracting your age from 220.
Target practice
Walking styles target different
muscles, says Scott. Lengthening your
gait will work your hamstrings at the
backs of the legs, walking uphill will
work your glutes, whereas walking
downhill will target the thighs.
Get into the swing
“Swing your arms as you walk. It’s
effective for toning them and speeding
up your metabolism,” says Scott.
✢ ON THE TREADMILL To increase
the intensity, up the incline a notch
to work your hamstrings and glutes.
Call upon coffee
Caffeine can provide you with an extra
boost for your workout. However, Brian
recommends coming off coffee for two to
three weeks to increase your sensitivity.
This way, you can start drinking it again
to fuel your workout. “Caffeine is a natural
stimulant that’s great for improving
performance during training as long as
you don’t overdo it,” he explains. “Once
you’ve increased your sensitivity, you can
start just having one coffee before hitting
the gym to supercharge your workout.”
Pair up with a pal
Heading to the gym with a friend won’t
just make your workout more enjoyable,
but it’ll increase your motivation and
you’ll be less likely to skip a session
if you’ll be letting someone down too.
“Each do a move that targets a different
body part,” says Brian. “Then swap over.”
You can also partner up for calisthenics,
like holding feet down during sit-ups.
FIT FOR LIFE
.
119 .
SAME TIME, BETTER RESULTS
CYCLING
On your bike
Cycling coach John Morgan
(cycling-coach.co.uk) explains
how to position yourself for
optimum speed and comfort…
✢ HEAD If you were to look
.
KEEP IT UP
down, there would be a straight
line from your eyes through
the centre of the handlebars.
✢ BACK Hold it at 45 degrees.
✢ ELBOWS Keep them tucked in.
.
✢ FEET The saddle height should
be so that the ball of your foot is at
6 o’clock in the pedal stroke, leg
extended, but with a slight bend.
Power up your pedal
Perfect your pedal placement
for greater efficiency.
11 O’CLOCK TO 1
O’CLOCK Pull your foot
up with each rotation.
1 O’CLOCK TO 5
O’CLOCK Elite cyclists
don’t stamp on the pedals.
This is where they drive the power
down, using their thigh muscles.
6 O’CLOCK TO 7
O’CLOCK Instead of
letting momentum bring
the pedal round, put force through it.
Up the intensity
PHOTOS GETTY IMAGES
“Introducing two to five bursts
of high-intensity pedalling into a
45-90 minute ride will really boost
the calorie burn,” says John.
 STEP UP YOUR STAMINA

Step up
your
How long and
hard can you go
without needing

stamina
to pause for a
break or stop
altogether?
Perhaps it’s time
to up your stamina
.
KEEP IT UP
.

FIT FOR LIFE

.
120 .
 STEP UP YOUR STAMINA

tamina is the ability to endure physical and

S mental activity or effort over a prolonged

period of time. Like many things in life, the
more you put in, the more you get back. So,
the main way to increase your stamina is to put in
more effort. Sure, that’s easier said than done, but
with every training session or fitness activity you do,
you’ll strengthen your muscles, heart and lungs. The
next time you repeat the exercise you’ll be able to
accomplish a little bit more than before. That might be
achieving a higher output or sustaining it for longer, or
perhaps even both, and then a little bit more the time
after that, and so on.
It’s not only your fitness levels that will benefit, as
increasing your stamina can have a positive effect
on your everyday life too. For example, you’ll find it
easier to stay focused on mental tasks, you’ll feel more
energised, and you’ll be better equipped at dealing with
everyday physical tasks such as cleaning, shopping,
gardening, looking after kids, etc. Furthermore, you’re
more likely to want to eat healthier and you’ll find you
sleep better too, both of which create knock-on health
benefits that combine to feed into a gradually increasing
cycle of improvement.
To ramp up your stamina, you’ll need to be doing an
endurance-based activity – so something that revs up

.
your heart rate, leaves you breathing hard, and probably

KEEP IT UP
working up a little sweat too, for at least 30 minutes for
most days of the week. If you’ve not exercised for some
time you will need to start small and work your way
up to where you were before and eventually exceed

.
it, gradually. There’s no shame in taking things slow;
boosting your stamina takes time. So remind yourself
that stamina-building is a marathon and not a sprint.
The key is to do something every day, even if it’s
simply nipping out for a stroll around the park or getting
off the bus one stop early, whatever you need to do to
get that heart pumping a little bit. Then the next step
is to up the ante each day, by pushing yourself more,
for example walking a little further or a little faster. In
addition to this key stamina-building principle, there
are a few other foolproof stamina boosting tricks and
techniques you can try…

Variety is the
spice of life
Don’t hold back when it comes to mixing it up. Do
more of what you love, but if you’re finding it all a bit
monotonous or have problems with a particular part of
your body, feel free to switch things up and swap out
the exercise for something else. For example; Mondays
could be Zumba, Tuesdays water aerobics, Wednesday
you could swim, Thursday you could go on a group
cycle, and Friday could be line dancing. Life is too short
Giving yourself a proper
post-workout stretch will to do classes or exercises you can’t stand, and stamina
aid your recovery: aim for
ten minutes, and work the
is all about being in it for the long haul, so try a broad
muscle groups you’ve used range of activities to discover what gives you that buzz
and do more of it.

FIT FOR LIFE

.
121 .
 STEP UP YOUR STAMINA
A 10-minute stamina-
boosting workout
If you need a quick, stamina-
boosting workout you can do
anywhere, anytime with just
.
KEEP IT UP
your bodyweight, then give
this a try…
SQUATS
.
✢ Stand with your legs shoulder-
width apart and feet turned
slightly out to the corners of the
room. As you lower, stick your
bottom back while keeping your
back straight. Make sure your
knees do not extend beyond your
toes and push your knees out. Go
as low as you can, hold it for a
beat, then stand up, clenching
your bottom and pushing your
hip forwards. If you’re a beginner,
go for a set of 12, but those more
practiced can aim for 20 or more.
Mix it up with some pulses when
you hold at the bottom if you
want a little more or use a
resistance band to up the ante.
PLANK
✢ Lie on the floor, then for a low
option lift onto your knees and
arms, or go on toes and hands.
Squeeze your tummy and glutes
and hold still for 30 seconds if
you’re new to exercise, or one
minute if not. You can make it
harder by reaching each arm and
then each leg to 45 degrees,
keeping your core stable.
PUSH-UPS:
✢ Despite what some people
believe, push-ups work your
whole body and are a fantastic
way to rev that heart rate. You can
use knees or toes depending on
your level and use a mat to
support your knees.
Repeat these exercises three
times if you’re new to them, or
five or more if you’ve done it
before, resting for a minute
between each round (all three
exercises). When you’re happy
with the routine, for an
absolute belter of a stamina
finisher, try ‘the finisher’: a
burpee. Lower into a squat,
place your hands down on the
floor, jump or step back into a
plank, do a press up, then jump
(or step) in and push yourself
off into an air jump (or just
back to standing). See how
many you can do in a minute
and aim to beat your personal
best every time!
FIT FOR LIFE
.
122 .
Warm-ups and
cool-downs
Just as it’s important to never miss
breakfast, you should never skip a
warm-up. This is because your muscles
need time to literally warm up to what
you need them to do. A gentle run and
a few bodyweight exercises such as
lunges and squats are a good place to
start. Likewise to avoid DOMS (delayed
onset muscle soreness), which can
happen one or two days after you work
out, not to mention potential injuries,
you ought to gently stretch out your
muscles for a calming cool down. Aim
to stretch for between 10 and 15
minutes after a 30-minute active
session of exercise. Also, it’s worth
mentioning that a foam roller is a useful
accessory for massaging areas of
tension you may feel, particularly in
your legs, back and glutes, which can
help with your cool-down stretches.
Healthy
competition
Training with a companion, whatever
the activity, can be a fun, social and
stimulating way to keep at an activity,
not to mention it can help to take your
mind off of the harder physical aspects
of the exercise. But having a friend train
with you also serves another purpose:
competition. A little healthy competition
can go a long way; pushing you harder
and increasing your personal best.
You could even buy one of the many
fitness-tracking devices on the market,
to record, track and compare your
relative progress.
Food and
nutrition
Just as those intent on building muscle
or losing weight need to reassess
their diet, so too must those looking to
increase their stamina. For endurance-
based activity you’re asking a lot of
your muscles and so they will need
nutritious fuel to keep them going.
Think good fats (avocados, salmon,
flax seeds, dark chocolate – albeit
in moderation), high-protein foods,
vitamin-rich fresh veg, fruits and other
whole foods, and say goodbye to

‘Have an
electrolyte-fuelled
drink on standby
as you work out’
overly salty, sugary and processed
foods. One thing you can’t cut out here
are carbs. They’ve been given a bad
rep by diets such as Atkins and Keto,
but the fact is that carbs ramp up the
starch and sugar in your body, which
when you start exercising, turns into
fuel, not fat. Just be sure to avoid white
breads, rice and pasta, instead help
yourself to their brown, wholegrain
counterparts, which are also beneficial
for your digestive system. Muscles
need protein, fact. So tuck into plenty
of eggs, chicken, pulses and some low-
fat dairy products, and also consider
adding protein shakes to the shopping
list. It’s also wise to keep an eye on
your sodium levels during exercise,
as you lose a lot of sodium in sweat
which can lead to lightheadedness. So
if you’re a big sweater, maybe have an
electrolyte-fuelled drink on standby
while you work out.
What’s more, experts advise eating
smaller portions of food regularly rather
than the traditional three meals a day.
This is said to improve your metabolism
and give you a longer-lasting, almost
continuous supply of energy, whereas
three larger portions can make you feel
sluggish for a few hours after eating.
Take it easy on
taking it easy
Take things slow to begin with and
factor in recovery periods between
sets of exercises, but as your stamina
improves, it’s important to keep going
during your workouts. Over time, take
five to 10 seconds off your breaks.
When you begin working out you may
do a cardio set of say, 20 seconds
high knees, 20 seconds lunges and 20
seconds cross-body punches, then rest
for 30-40 seconds between rounds.
You’ll want to increase the time you
work for and decrease the time you rest
between sets, for instance 30 seconds
of each type of exercise followed by 20
seconds of rest, etc.
Not enough sleep equals not enough
recovery. This increases your chance
of injury or burnout. Aim for between
seven and nine hours of sleep a night to
maximise your stamina
5
surprising ways you can
increase your stamina
SET A TARGET
✢ Visualise the person you want
to become. Cut out inspirational
pictures of people you respect
from a fitness perspective, or dig
out a picture of yourself where
you looked and felt amazing. Stick
these on the fridge, back of the
front door or bathroom mirror as a
visual reminder why you want to
achieve your fitness goals – and
why stamina is such an important
part of your fitness journey.
GO BANANAS
✢ Grab a post-workout boost
with a banana, as it’s thought the
super fruit can boost muscle
production, reduce inflammation
and aid recovery.
CAFFEINE KICK
✢ Have a cup of coffee. Seriously!
Studies show a dose of caffeine
one hour before your workout
can improve performance
without increasing heart rate. It
FIT FOR LIFE
.
123 .
STEP UP YOUR STAMINA
MORE
ENERGY
Raising your stamina level
can improve all aspects of
your mental and physical
wellbeing
.
KEEP IT UP
might also help to get you out
.
there on those days when you just
don’t feel like working out.
TUNE IN
✢ Listen to music. If you need
something to get you revved up
and ready to give it your all, then
plug into your favourite tunes, as
evidence shows listening to music
during exercise can improve your
cardiac efficiency.
BOOST YOUR BODY
✢ Up your vitamin intake,
because B vitamins boost your
metabolism and help the body
source energy from carbs, fats
and proteins. Calcium and
WORDS NATALIE DENTON PHOTOS ALAMY
vitamin D support bone strength
so the muscles can do their job.
Coenzyme Q10 is said to boost
performance and help prevent
fatigue, while creatine increases
lean muscle mass and strength.
The Ashwagandha herb is also
believed to improve endurance.
 STAY FIT AT 40+

STAY FIT AT Minimise menopause

symptoms, manage weight

+
and get the feel-good factor
with our four-step plan

40 1 BOOST MOOD
Exercise can have a profound
effect on your mood before
and during menopause –
exercise will boost the “happy
hormones”, serotonin and dopamine,
which may fall as oestrogen levels
decrease.
Your exercise environment can have an
effect on mood too: a study published in
the Menopause journal last year found
that women who exercised outside
found it a more pleasurable experience
compared with exercising inside, and it
also made them more likely to stick to
.

their routine.
KEEP IT UP

And the best bit? You don’t need to

commit to hours of al fresco fitness!
Research conducted by the University of
Essex found both mood and self-esteem
.

were enhanced by exercising in the

fresh air, with the biggest benefits being
achieved within the first five minutes.
It’s the perfect time to explore outdoor
exercise...
✢ Grab a friend and try a new outdoor
exercise class. Circuit-style sessions will
tick all boxes (calorie-burning, fitness-
boosting and bone-strengthening), while
outdoor yoga will improve flexibility and
balance as you unwind.
✢ Outdoor gyms are popping up
everywhere in parks and smaller green
spaces. Equipment tends to be simpler
to use than standard gym equipment
and you’ve usually got a smaller
audience while you get to grips with it.
✢ Combine walking, jogging or cycling
with a short park bench routine – lunges,
push-ups or step-ups will tone the lower
body and raise your heart rate.

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.
124 .

INCREASE
2 BONE
DENSITY
Keep bones strong with
weight-bearing activity.
Think walking, jogging, stair climbing,
training with hand weights – and let’s
not forget dancing.
MODERATE-INTENSITY ACTIVITY
Aiming for 30 minutes at a time, five
times a week, is a good start. This can
be a combination of strolling, power
walking or a light jog. And this can form
part of your daily routine – one large
study of 60,000 post-menopausal
women discovered walking at a brisk
pace more than four times a week
resulted in a lower risk of hip fracture.
The take-home message? Every little bit
really helps.
RESISTANCE TRAINING
Doing this 2-3 times a week is crucial for
boosting bone density and for
strengthening the muscles that surround
and support your joints. This short
routine focuses particularly on
strengthening the muscles around the
hips and back.
✢ Squat with side kick Tones thighs as
well as strengthening the muscles
around the hip joint. Stand with feet
shoulder-width apart. Bend knees and
squat down to floor, pushing hips back
and sticking bottom out at the same
time. As you come up out of the squat,
extend your left leg out to the side at hip
height before squatting back down
again. Repeat, extending your right
leg out to the side. Do a total of 30
squats, twice.
✢ Bicep curl with squat A great
exercise to work bottom and thighs and
will help strengthen shoulders too. Start
by standing with feet shoulder- width
apart holding a 1.5-litre bottle of water in
each hand. Bend your knees, push hips
back and squat down to the floor. As you
straighten up, curl bottles up to your
shoulders, keeping arms tucked into
your sides. Do 2 sets of 15 reps.
✢ Press and row Helps to keep the
muscles around the shoulders and spine
strong. Start on all fours with a 1.5 litre
bottle of water positioned below each
shoulder. Bend your elbows out to the
side and lower chest to the floor,
STAY FIT AT 40+
lowering hips to the floor and rolling ✢ 1 minute push-ups or half push-ups
forward onto your knees as you lower
your chest. As you push back up, lift the
left bottle off the floor, extending your
arm out in front of you at shoulder
height. Lower the bottle before
repeating on the right. Do 10 reps on
each side.
✢ Modified flying plank Works your
✢ 1 minute bottom kicks (jogging on
spot flicking heels to bum)
✢ 1 minute pulsing lunge, alternating
each leg
✢ 1 minute squat-into-side-lunge
✢ 1 minute floor bicycle crunches
4
core, the muscles of the arms, chest and IMPROVE
back, as well as lower body. Start in the SLEEP 
plank position by lying face down, Think about slower-
resting on your forearms. Push yourself paced workouts such as
off the floor onto your toes. Ensure your Pilates and yoga.
body forms a straight line from head to Research published by the
heels. Lift left arm just below shoulder Appalachian State University in the US
height, hold for 5 seconds, relax and found participants who performed
lower. Repeat with the right arm. Pilates twice-weekly were less likely to
Continue alternating for 6 reps. Relax experience troubled sleep.
down and repeat. Research has shown this type of mind/
body de-stressing exercise can also
help to reduce hot flushes, while Pilates
3
PREVENT exercises target core muscles, which will
WEIGHT GAIN help to make your tum look flatter in
It’s thought that a drop in this area (even if you carry a little extra
oestrogen levels can lower padding). The Pilates hip roll and
.
KEEP IT UP
your metabolic rate as well shoulder bridge are both good for
as making fat storage easier. helping to de-stress body and mind,
You don’t have to commit to hours in the making for the perfect mini bedtime
gym to offset these effects routine.
though – one National ✢ Hip roll Try this relaxing
.
Institutes of Health move to mobilise your
review discovered TOP TIP spine and work the
that people who When it comes to deep abdominal
took just 10 or sleep and exercise, muscles. Lie on
more minutes a timing is key. Aim to do your back with
day of aerobic higher-intensity workouts both legs bent,
exercise had at least 3-4 hours before feet flat on the
smaller bed, as the rise in body floor. Outstretch
waistlines (by a temperature during arms to either
substantial 6
tougher exercise may
side just below
make it harder to
inches) compared shoulder height, with
fall asleep
with those who didn’t palms upturned. Inhale
exercise. In addition, deeply and as you
higher-intensity aerobic breathe out, let legs fall to the
exercise can be effective at helping to floor on your left side while rolling your
manage weight, in particular at raising head to your right. Remain in this
WORDS LAURA WILLIAMS PHOTOS GETTY IMAGES
your metabolic rate. A short, simple position for 5 seconds then change
high-intensity session at home such as sides. Do one set of 10 rolls.
the one below will accelerate your ✢ Bridge This move massages the
weight-loss efforts: spine and works thighs and bottom. Lie
✢ 2 minutes marching on spot on your back with legs bent, feet flat on
✢ 2 minutes on-the-spot skipping the floor. Lift hips so your body forms a
✢ 1 minute squats straight line from shoulders to knees.
✢ 1 minute high-knee jogging Remain in this position, squeezing
on the spot buttocks and pushing feet into the floor,
✢ 1 minute plank for a count of 5. Return to your starting
✢ 2 minutes stair-climbing or step-ups position. Repeat a total of 5 times.
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 REST AND RECOVERY

Rest and
recovery
Ensuring you recover properly and get
enough rest is just as important as your
exercise regime, so look after yourself
.
KEEP IT UP
.

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126 .
 REST AND RECOVERY

hen it comes to fitness, sessions, like a car that’s out of fuel, you workout puts your body under a great deal

W it’s very easy to focus

on the exercise and
movement, and forget
about the rest and recovery. Yet, rest and
recovery are just as important in your
journey, and they are things you need to
plan for. It’s not uncommon to get caught
up in enthusiasm for a new regime, and
work out too hard or too much. And
then, naturally, you get ill, sore, injured or
fatigued, which means you stop working
out altogether.
When you’re exercising, you need to
make sure that you are taking enough rest
days. Rest is absolutely necessary from a
physical point of view. It is the time when
your muscles are repaired and rebuilt
after a workout, so that you grow stronger
and are ready for the next one. This time
between workouts is when a lot of the
hard work happens; your body adapts to
the training you have put it through. It also
works hard to replenish the energy stores
that you used up, so you are fully ready
to do another workout. If you don’t give
will be running on empty. This puts you at
risk of overtraining and getting injured or ill.
Rest is also important from a mental
health point of view. We live in busy times
where we’re constantly working, planning,
rushing, looking after others, exercising…
and all this takes its toll on our mental
health and wellbeing if we don’t have a
break. We need to take the time to let our
minds rest along with our bodies.
This can be in the form of meditation,
taking time out from the world to close our
mind to external influences. It can be hard
to do for the first time, but there are some
useful apps, like Calm or Headspace, that
guide you through meditative practices.
If this doesn’t feel right for you, you could
do something that you enjoy that is restful,
such as reading a book, as this takes all
your concentration, shutting out external
thoughts and noise.
Rest easy
Simply put, the harder you work out during
of stress and you need to ensure you are
fully recovered before the next hard
session, or you will go into it fatigued and
find it a struggle. The aching muscles you
get from the gym are a good sign, but
working out on them is painful!
Listen to
your body
Your body is very clever and it knows what
it needs. If you feel tired and lethargic, and
are struggling with a workout, this could be
a sign that you need a bit more rest. If you
are mindful about what your body is telling
you, you are less likely to get ill or injured.
If you’re feeling unwell, skip workouts
altogether and focus on getting better.
Remember: rest, recover, regenerate.
‘Your body is very
clever and it knows
what it needs’

.
a session, the more time you will need to

KEEP IT UP
your body enough time to repair between
take in order to rest and recover. A hard

.
CREATE
A CALM
BEDROOM
Make your bedroom a place to
relax. Keep it free of clutter and
technological devices, choose
relaxing fabrics and colours, and
don’t use it for stressful things like
working. Associate the space
with rest and you will find
it easier to relax

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127 .
 REST AND RECOVERY

SLEEP IS KEY
Sleep is so important and very few of
us are getting enough of it. It almost
becomes a competition to see who
has slept the least, but we’re not
doing our bodies any good. A proper,
restful sleep of 7-9 hours a night
lowers stress levels, improves brain
health and memory, lowers blood
pressure, helps us to heal from
physical impact (exercise) and illness,
helps with weight management, lifts
our mood, keeps our heart healthy,
and can help reduce our risk of
developing certain conditions.
.
KEEP IT UP
.

REMEMBER TO
SWITCH OFF
It’s hard to switch off a busy mind, but
learning to do so is an important
technique that we all should master.
Mindfulness is a useful skill and can
be employed in a number of ways. If
you find it hard to sit and meditate, do
something that you enjoy, and fully
immerse yourself in it, switching off
any outside thoughts. Try reading,
knitting, gardening, walking or doing
puzzles, for example.

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128 .
 REST AND RECOVERY

ENVIRONMENTAL REST FACTORS

The things and the people around you can have an
impact on your ability to get proper rest and
recovery. Sometimes this is unavoidable – a new
parent, for example, is unlikely to get good sleep
for a few months. However, other environmental
factors are well within your control to change, and
simply being mindful of how these affect you is the
first step.
✢ Other people can create situations that make it hard
to rest. At work, you have less control over those
around you, which can lead to stress. At home, make
sure that family and friends are aware when you’re
taking rest time, and support your need for some
chilled time out.
✢ Create physical environments that are calming and
stress-free. Keep your work desk tidy and organised,
and pin up a couple of motivational quotes. Keep your
car tidy and use the time driving to play relaxing music
or listen to a podcast. The more you can control the
space around you, the more relaxed you will feel.
✢ Avoid blue light (the artificial glow of screens), heavy
exercise and intense concentration before bedtime.
Studies have shown that these activities prevent the
release of melatonin, the ‘sleep hormone’, and
interrupt your circadian rhythm.

REST DAYS .
KEEP IT UP
.
Treat rest days and exercise
days with equal importance
– they both contribute to your
fitness. When planning your
fitness schedule, make sure
that you never put two high-
intensity workouts back to
back. You can still do some
activity in between, but try to
stick to a gentle walk, yoga or
another low-impact activity on
rest days if you feel the need
to do something.
PHOTOS GETTY

FIT FOR LIFE

.
129 .
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