Sorry But You Need To Stop Eating This 1 Thing Before Exercise

Posted on 15/11/2023 by Boris Clair

Exercise seems so simple, but it can feel like there’s a lot of prep behind-the-scenes to hit those fitness goals. Whether it’s sourcing the right equipment, finding the right time to do it or even whether the exercise you’re doing is actually beneficial for you, it feels like half the work is simply… getting ready to exercise.

Thankfully, it turns out choosing what to eat before you get started and what to refuel with is a lot less complicated.

What you shouldn’t eat before a workout

According to Kerry Beeson, a nutritional therapist at Prep Kitchen, the focus of eating before a workout is to provide you with heightened energy, prevent fatigue, and support muscle maintenance and growth.

“As a general rule, you should aim to eat between one and three hours before your session,” she says.

Beeson adds that if you’re eating between one and two hours before your workout, you should keep the quantity small to avoid indigestion.

As for what not to eat, the nutritional therapist recommends steering away from nuts. This is because they are too slow to digest which could lead to discomfort and bloating. She also advises against tucking into cheese and fatty meats.

Instead, it’s recommended that people eat complex carbohydrates which release energy gradually such as sweet potato and brown rice.

Surprisingly, Beeson also advises against high-fibre foods saying: ”Foods which are too high in fibre can cause gas and bloating which isn’t ideal before a high intensity workout. Interestingly, we don’t actually digest fibre, it’s indigestible which can lead to bloating and stomach discomfort if you exercise too soon after.”

What to eat after a workout

While it may be tempting to reach for a sugary snack after a workout (guilty), your body will refuel more effectively with nutritious foods. Beeson recommends tucking into spinach, eggs, lean meats or wholegrain pasta.

Sadly, after a workout still isn’t the greatest time to tuck into nuts and cheese – so it might be worth giving those a miss for now.

As Beeson says: “Try to avoid high fat foods for the first couple of hours following a workout as this can put unnecessary strain on your digestion while your body recovers.”

The Rudest Things You Can Do In A Group Fitness Class

Posted on 18/01/2023 by Boris Clair

A group fitness class is a wonderful way to get out of the house and treat your body to some healthy movement. But it’s also important to be respectful of others who are doing the same.

“A lot of us enjoy group fitness classes as much-needed ‘me time,’” said Nick Leighton, an etiquette expert and co-host of the Were You Raised By Wolves? podcast. “But it’s actually not ‘me time.’ It’s ‘we time.’ And so you need to be mindful of the fact that you’re not alone and other people are also trying to enjoy the class, too.”

To help make instructor-led group workouts a better experience for everyone, HuffPost asked Leighton and other etiquette experts to share some common faux pas ― and advice for avoiding them. Read on for 11 rude behaviours.

Arriving late

“Arrive a few minutes early to find your spot and be sure you are ready when the instructor is ready to start,” advised Jodi R.R. Smith, president of Mannersmith Etiquette Consulting.

You disrupt the class when you get there late, so some studios even have late-arrival policies. Don’t assume they’ll make an exception for you. Be mindful if you might have to leave early as well.

“Plan to stay to the very end,” Leighton said. “But if you do need to leave the class early for some reason, a front row yoga mat isn’t for you. Take a spot closest to the door that’ll minimise the disruption.”

Chatting with your friends during class

Attending a fitness class with your friends can be an enjoyable activity, but that doesn’t mean it’s the right time to socialise.

“Make lengthy small talk after or before class,” advised Diane Gottsman, an etiquette expert, author of Modern Etiquette for a Better Life and founder of the Protocol School of Texas. “Talking over the instructor during the class is rude, as well as distracting.”

Hogging the water station

Most fitness studios offer water stations to keep people hydrated. Refrain from taking more than you need, however.

“When filling up your water bottle before class, ask yourself if you’ll really be drinking 128 ounces in the next hour or if maybe you don’t actually need to fill up your entire gallon-size jug while a long line of people forms behind you,” Leighton said.

Keeping your phone on

Ideally, you can keep your phone in a locker or otherwise stow it away during class. But if you need to have it in the room with you, don’t keep the volume on!

“Nothing kills the vibe faster than someone’s phone going off,” Leighton said. “If you need to keep an eye on your phone during class, keep it on silent and take a spot in the back of the room closest to the door if you need to make a quick exit to take a call.”

Try to be mindful of others when working out in a shared space.

Saving spots for your late friends

“Don’t put down towels or mats to hold space for someone who is running late,” Gottsman said. “Chances are they aren’t going to arrive at all and someone else will miss a prime spot.”

Smith similarly advised against “saving” spots or machines for your friends at the gym, especially since space is often limited.

“Many gyms now assign locations to avoid this ongoing issue,” she noted.

Monopolising the instructor’s time

Remember that a group fitness class is different from a personal training session. Don’t use everyone’s workout time to have your own conversation with the instructor.

“Asking questions about form or to avoid injury are acceptable,” Smith said. “Monopolising the instructor’s time is not.”

Not being mindful of space

“Your participation should not overtly impact others,” Smith said. “Yes, there are times to cheer, sweat, and move, but excessive grunting, sweating, or bumping into others’ space should be avoided.”

Be mindful of the studio’s size as you move around ― and even as you prepare for class.

“Here in New York, especially in winter time, our studios aren’t often big enough for everybody plus their gym bags plus their coats,” Leighton said. “Bring just the essentials into the studio whenever possible.”

Sporting offensive slogans

People’s workout clothes and water bottles often have words on them ― and you should be mindful about what might be printed on your gear.

“Be aware of any slogans on your workout wear,” Smith said. “Avoid pictures and/or slogans which could be offensive to others ― racist, homophobic, Islamophobic, antisemitic, or even fatphobic images are best avoided.”

Ignoring the instructor’s movement

Gottsman pointed to the importance of trying to follow directions as closely as possible ― at least within reason.

“While you are encouraged to exercise at your own pace, doing something completely different means you might be better in a different group,” she said. “In other words, people behind you often follow your lead and doing a samba instead of a downward dog shows you are not closely aligned with the class you chose.”

Not wiping down equipment

Before you leave, you’ll need to wipe down the mats or pieces of equipment you were sweating all over, unless the studio tells you otherwise. This is one important way to show consideration to the people in the next class.

“In busy venues, be sure to gather your belongings, wipe down any equipment and exit quickly to allow the next class to begin on time,” Smith said.

Being unsupportive of others

“This is not middle school,” Smith emphasised. “Bodies come in all shapes and sizes. And people attend classes at all levels of fitness. Endeavour to be inclusive and supportive.”

Even if you’re a regular at a particular class and feel more comfortable, don’t forget to be friendly to everyone.

“People tend to make friends with people in their fitness class, but don’t leave out new people who are joining,” Gottsman urged. “If you see them struggle to find the location for equipment or look like they might have a question, reach out and offer help.”

Here Are The Benefits Of Adding Fast Intervals To Your Walk

Posted on 09/10/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Walking is cooler than ever, thanks in large part to the made-famous-by-TikTok Hot Girl Walk trend. Not only is it cool, but walking is also great for your mental health and your physical health.

There are even ways to make your walks more beneficial, whether that’s Nordic walking (a kind of walking that uses poles, similar to ski poles, to incorporate your upper body) or interval walking, which, according to Harvard Health, gets your heart rate up more than a regular walk.

An interval walk incorporates phases of fast and moderate walking to create a heart-pumping, challenging workout. You can mix and match the duration of each pace however you like, but generally the majority of the walk is done at a moderate pace with the quicker pace sprinkled throughout. It’s common to do this workout at a 2-to-1 ratio, meaning you walk at a moderate pace for double the amount of time of a fast pace (so, walk at a moderate pace for two minutes and follow it up with a faster one-minute walk), but it’s really up to you how you split it up.

During the moderate walking pace, you should be at about 30% to 40% of your maximum effort, said Kate Lemere, chief instructor at Barry’s Chicago. In other words, your walk should be at a pace that would allow you to hold a conversation.

During vigorous, fast intervals, she said, you’ll want to be around 70% of your maximum effort, a pace at which it should be more difficult to string together a complete sentence.

Interval walking is a way to add something different to your regular walk and can make it much more efficient.

Here, experts share all of the ways interval walking is good for your health.

It shortens the amount of time you need to exercise.

“What does interval training do for you? It cuts down the amount of time you have to exercise to get the same benefit,” said Dr. Michael Ayers, a sports cardiologist at UVA Health in Virginia.

For people with busy schedules, this is a huge benefit of incorporating fast-slow intervals into a walk — or incorporating any kind of high-intensity interval training into exercise, for that matter. When you mix vigorous exercise with moderate exercise, those short bursts of vigorous exercise get you the same benefits of a slower walk in less time, Ayers said.

In other words, all of the benefits of a moderate-intensity walk can be achieved faster when you add in some quick high-intensity intervals.

“Interval training definitely shortens the amount of exercise time that you have to do per week,” he added.

It creates an endorphin rush.

Ayers noted that, overall, one of the big reasons his patients like interval training is how it makes them feel afterward.

“There’s a big endorphin kick when you go into vigorous exercise,” he said. With an interval walk, as long as you reach a vigorous pace for 30 to 60 seconds at a time, you’ll get an endorphin kick.

You could do a five-minute moderately paced interval followed by a fast minute-long interval, or one minute of moderate walking followed by 30 seconds of power walking. As long as you break up your slower intervals with at least 30 seconds of vigorous walking, you’ll be on your way to that endorphin boost.

If you're looking to increase your walking speed, interval walking can be a great way to build up to that goal. — If you’re looking to increase your walking speed, interval walking can be a great way to build up to that goal.

It builds endurance.

Walking may not be the first thing you think of when considering endurance-building workouts, but walking can actually build up your aerobic endurance, according to Dr. Tamanna Singh, a clinical cardiologist and co-director of the sports cardiology center at Cleveland Clinic in Ohio.

For someone who is really pushing themselves during a walk, especially if they aren’t used to bursts of vigorous exercise, that pace acceleration “may be enough to stimulate the aerobic and anaerobic system,” she added.

This will help you build up your aerobic endurance and sustain anaerobic levels of effort moving forward, Singh said.

Plus, interval training can help you reach endurance goals related to walking farther or walking faster.

″[The] best way to increase your [walking] speed is with interval training — increasing the duration of those faster intervals over time will help you be able to do that,” Singh said.

It’s a good workout for people who are getting back into exercise.

Interval walking can also be a great progression for those who are getting back into aerobic activity after an injury or pregnancy, said Lemere.

If you fall into one of these categories, you shouldn’t just jump right into the workout. First, make sure you’re able to walk at a sustained pace and recover without pain the next day, she said. And it’s always a good idea to check with your doctor before adding something new to a post-injury workout routine.

But if you are ready to take your walking to the next level, you can increase your exercise output by adding fast-slow intervals.

Interval walks are helpful for people coming off of an injury and hoping to get back into running, too.

“Incorporating walking intervals is one of the best ways not to only increase your cardio but also to progress if your goal involves running,” Lemere noted.

It can help you feel less bored during a workout.

Variety equals excitement in most scenarios, including workouts.

A 45-minute or hourlong walk can seem daunting (and can end up being kind of boring), but when you break that walk into chunks that incorporate quick walking followed by slower-paced walking, you can make the workout a little more exciting, Singh noted.

You can try walking at a moderate pace for 10 minutes and follow it up with a fast walk for five minutes and repeat that pattern until you hit your time goal. This, she added, is also a way to stay engaged during the workout, which is another huge benefit.

“Engagement is a huge component in making sure people can commit” to exercise, Singh said.

It’s not as hard on your body as a traditional run …

When you’re not properly warming up and recovering, “running can be very painful and hard to recover from,” Lemere said.

Our bodies change with age, and running may not be something you can do anymore. That’s OK.

Interval walking is a good way to get in some brisk movement outdoors without putting all of that pressure on your joints.

But the cardiovascular benefits of walking at a sustained pace are largely the same.

Beyond the benefits above, interval walking has not proved to be any more beneficial than sustained walking when it comes to general health. You may be sweating a little more after a fast walk interval, but the overall health benefits aren’t actually going to be much different.

Walking of any sort is healthy, Ayers said. Across the board, walking increases muscular strength decreases the likelihood of diabetes, and also decreases blood pressure and cholesterol levels. It results in a lower risk of heart attack and stroke, too.

“At the end of the day, get moving [and] be very intentional about how you move your body,” Singh said. “That’s the cheapest, easiest way to stay healthy and reduce your cardiovascular risk.”

Move celebrates exercise in all its forms, with accessible features encouraging you to add movement into your day – because it’s not just good for the body, but the mind, too. We get it: workouts can be a bit of a slog, but there are ways you can move more without dreading it. Whether you love hikes, bike rides, YouTube workouts or hula hoop routines, exercise should be something to enjoy.

Why Watching England’s Lionesses Is Good For Your Mental Health

Posted on 26/07/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Every football fan will tell you the joy of watching your favourite time play, but a new study goes one step further, detailing how it can even boost your mental health.

And with England’s Lionesses set to face Sweden in the Euro 2022 semi-final, it’s yet another reason to get behind the team, who’ve had a record-breaking run so far.

One in two of all sports fans said watching a match helps them socialise more with friends and family, according to the study conducted by charitable social enterprise, Better. Over a third (35%) said it makes them feel part of a community and 33% said it inspires them to be more active.

The researchers asked 2,000 sports fans across the country questions about their daily exercise regimes, their participation in sports, their sport-viewing habits, their fruit and vegetable intake and their alcohol consumption.

They wanted to determine which sports fans are enjoying engaging in a sport and which ones prefer the comfort of their sofas when watching their favourite athletes compete.

The mighty Lionesses will face Sweden in the Euros semi-final.

“Sport and exercise is brilliant for physical, mental and cognitive health. If it was a pill it would make billions!” said Dr Josephine Perry, a sports psychologist who spoke to Better.

“As well as the physical benefits, the exercise we get through sport gives us structure, purpose, energy and motivation.”

Dr Perry explained that sport also positively alters the way we process and respond to our emotions, reducing “how much we overthink” helping to build up “an emotional resilience to stress”.

“These help reduce symptoms of depression and anxiety, make us behave differently, boosts our self-esteem and means we reduce any feelings of loneliness by becoming more social,” she added.

The research also found that football fans were the most active across all sports, with 34% getting over 60 minutes of exercise every day. Footie fans were also found to be the least likely to drink more alcohol while watching sport (45%).

Josh Cheetham, a 30-year-old avid Leeds United fan, was not surprised by the research.
“In 2018 I was suffering from depression, I was in a really dark place after a tragic life event, and I didn’t see how I was going to get better. Then I went to a football match, witnessed one of the best matches I’ve ever seen, and I was feeling better as soon as the final whistle blew,” he said.

“When I watch my team at away matches, I am usually on my own, but I don’t see it that way. We all support the same team, we are all one big community and family, you can start talking to anyone around you and immediately feel like you know them and strike up a friendship that lasts for years.”

So, if you haven’t tuned into the Euros yet, what are you waiting for?

England were always a favourite going into this tournament. But whatever the outcome, you’ll get a boost from supporting them.

Empowered, Indifferent, Old: This Is How Men Feel About Turning 40

Posted on 21/06/2022 by Boris Clair

“Am I where I expected to be at 40?”

This is probably not a question Prince William is asking himself as enters his fifth decade. But the Duke of Cambridge’s birthday has got us thinking about milestone ages, and why some of us place so much significance on certain numbers.

For women, approaching ‘The Big Four O’ often means discussions of fertility and the biological clock intensify (whether or not you want children and even though a woman doesn’t suddenly wake up on her birthday unable to conceive).

But what’s at the forefront of men’s minds as they approach this age? We asked a bunch of guys aged 39 and over to find out.

‘I get a lot of stick for being single still’

“I’m almost 40, single, with no permanent long-term job. I still love travelling and exploring and totally lack any sort of plan. But I’m kind of okay with that.

“At 40, you’re expected to have job security, a demonstration of some sort of career progression, where you’ve ended up with a bigger salary, a nicer suit and a nicer house.

“I get a lot of stick for being single still. All my friends are in marriages or second marriages in some cases, people say: ‘you’re not going to get sorted are you?’ Every now and then, you do question your life choices. There are always going to be periods in a 12 month calendar where you’re going to have a couple of phases of self-doubt, where you might question the way you’ve done things. You might feel a bit sorry for yourself and have a bit of a pity party. But on the whole I’m quite content with where things are – I’ve seen a lot of the world, I’ve met a lot of great people. I’ve been very, very fortunate in that sense.” – Stephen Boyd, 39, Lincolnshire

‘I was fine with turning 40, but turning 41 hit me hard’

“Turning 40 didn’t phase me, but when I turned 41 I began to obsess over the fact that my life was in a type of descent towards the inevitable end, and that my best experiences were behind me. I was also worried that if I had a child I’d have a limited amount of time to be in their life. My dad was 53 when I was born and I was teased about it at school, so I didn’t want to be an ‘old dad’.

“As it turned out I was 43 when my daughter was born so I beat him by 10 years! Now my life is all about watching her grow and develop (she’ll be three in August) and it has given me joy but also anxiety. I’m trying to live in the moment now because I don’t want to have more regrets than I already do, and I want my daughter to have the happiest and most secure childhood I can give her. So now I don’t obsess as much over my age or my past as I have a real focus on ensuring Flora is happy and loved.” – Peter McKerry, 45, Westcliff-on-Sea

‘Men get more of a free pass’

“I turn 44 this week and love it. I think 30 was more of hurdle for me psychologically, as it was the age where I felt you needed to knuckle down to some responsibilities and achievements personally and professionally, as well as resenting the fact I was no longer young and carefree. So by your 40s, you can enjoy all the new challenges and opportunities that come your way.

“There’s far more pressure on women at all ages but particularly 40s to have a great career and be a mum, I think. As far as media and peer pressure goes, men get more of a free pass. I’m lucky in the sense family and friends have never had any great competition between us to do well, some days are a grind, some days are easy. If you set yourself targets you lose sight of what’s important, which in my case is just trying to enjoy whatever it is I’m doing.” –Andy Dewar, 44, Hamilton, Scotland

‘I haven’t altered anything’

“I felt perfectly fine [approaching 40], with no pre-conceived thoughts of 40 being an issue and prohibiting me from what I can do physically and mentally. I look younger than my age so perhaps that played a fact in my mindset.

Has anything about being 40 surprised me? No not at all, why should it? I haven’t altered anything about my lifestyle to encompass my age or felt as if I had needed to.” – Michael Charles Grant, 40, Hertfordshire

‘Turning 40 made me re-evaluate my health and fitness’

″40… oh, that sounds old. Well, that was the thinking I had when I was in my mid 30s and heading towards 40. Society slots you into a category when your age starts with a four. I had just had my twin boys Alex and Lewis a few months before and dealing with them was really taxing on the mind and body. It was then also that I decided that ‘Dad Bod’ wasn’t something I liked and that I needed to do something about it. General fitness levels were poor and I found myself struggling with day to day tasks in dealing with two newborns. So I said to myself ‘Paul, you’re now 40, you’ve got the twins to think about, you don’t want two young boisterous boys growing up with a dad that can’t keep up… time to get into shape.’ It was a ‘If I don’t do this now, I never will’, moment.

“I’m in better shape now that I was in my 20s and 30s. Confident in how I look, with loads of energy for playing with the twins. My change in physique also motivated my wife to get back to the gym too, plus it has brought us closer with shared interest in fitness and just being better for our sons. Also, more body confident = more intimacy too.” – Paul McCaw, 46, Belfast Northern Ireland

‘Every decade has got better for me.’

“Every decade has got better for me so – despite the birthday itself not feeling like a big deal – I was really excited that my 40s would continue that trend.

“My 30s were where I started to put into action the stuff that I had discovered in my 20s. I left my really great job in the public service (which I totally loved) to start my own business in brewing. My wife and I started the business, had three kids, and then moved our business and family from New Zealand to UK. It was busy beyond belief, but we were both doing things we loved. Coming up for seven years into my 40s and despite the clusterfucks of Brexit and Covid, I’m having the time of my life!

“While there’s immense privilege in being a man – and that’s something far too few men understand – I think there’s a lot of pressure on men to achieve certain things by certain ages. I’m constantly aware of how, at certain stage in my life, I feel like I’ve still not grown up. And I wonder if my parents felt the same. I do remember my dad telling me that he didn’t actually feel safe and comfortable in his life until he was in his 50s. I totally get that. I guess a part of it is kids growing up and releasing that weight of expectation around looking after them.” – Stu McKinlay, 46, London

These Are The Best Times For Women (And Men) To Work Out

Posted on 31/05/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

What time do you work out? Depending on your gender, the optimal timing could be different.

For women, the best time for exercise may be evenings whereas for men it is mornings, according to a new US study.

Previous research into this area of fitness research has predominantly focused on men. But the new study shows that women burn more fat during morning exercise whereas their counterparts do the same in the evenings.

The factors that differentiate the sexes are likely to be hormonal differences. biological clocks and sleep-wake cycles, the authors said.

The study from Skidmore College, New York State looked at 56 people (30 men and 26 women, all healthy between 25-55) over the course of 12 weeks.

They were monitored during fitness programmes which included sprinting, stretching, resistance and endurance training.

One group worked out for an hour, before 8:30 while the other between 6pm and 8pm. Both ate a specially designed meal plan.

Researchers looked at everyone’s blood pressure and body fat during the 12 weeks, also taking into consider their strength, flexibility, and aerobic power.

The good news is that all who took part in the study saw better overall health, regardless of when they exercised. So whether you’re a morning person or an evening person, keeping moving is the way.

“The best time for exercise is the best time you can do it and fit it into your schedule,” said Dr Paul Arcerio, the study’s lead author and professor of health and human physiological sciences at Skidmore College.

The differences may result from women being more likely to store abdominal fat than men, which coupled with the body’s internal rhythm. Researchers want to study the two more to find what exactly causes the optimal times to vary.

But there’s a bit more to it, said the authors, who stressed the ideal times can also vary for men and women, depending on the kind of training they do.

Based on the study’s results, if women want to reduce their blood pressure and lose fat around the middle of their body, they should stick to mornings.

But if they are trying to do strength training, particularly targeting their upper body, as well as improving mood and food intake, evening exercise may be best.

In comparison, men were found to be less sensitive to timing and were able to improve fitness regardless of timing. But, Dr Arcerio added: “Evening exercise was found to be ideal for men interested in improving heart and metabolic health, as well as emotional wellbeing.”

This 5-Minute Core Workout Will Improve Your Balance

Posted on 18/05/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Do you have atrocious balance? Your core might be to blame. So this week, we’re delivering a five-minute workout that helps to improve both.

The quick, equipment-free routine has been written by Fiona Hawker at Curves, a fitness community designed specifically for women.

It’ll help improve your balance, whether you’re constantly wobbling during yoga classes or find it impossible to do a basic quad stretch on one leg.

“Balance exercises are especially important as you age because your
proprioception (your ability to know where you are in space) gets worse as you age,” says Hawker. “Improving balance is also excellent for posture – it teaches you’re the static and dynamic positions that are natural to your human form.”

Add these moves to the end of your next workout or try them while you’re waiting for the kettle to boil. They really are that simple.

1. Leg swing

Stand with your feet together and your hands on your hips. Transfer your weight to your right leg and slowly swing your left leg out to the side as high as you can comfortable without leaning to the side. Maintain your balance by keeping your core tight, swing your leg back slowly and with control to cross slightly in front of your supporting leg and repeat. Keep your torso upright and facing forwards. This is a great exercise for the muscles in your inner and outer thighs, hamstrings, quadriceps, abdominals and hip flexors. Do this for 30 seconds then change legs and do the same on the other side.

2. Statue of liberty

Start with your feet about hip width apart. Raise your left arm straight up and raise your left leg up to 90 then take your left foot down and crossed behind you dropping your knee to the floor and bringing your arm to your side. Perform this exercise slowly to focus on balance and keep your chest facing forwards. This is a great exercise for your abdominals, hip flexors, glutes, hamstrings and quadriceps. Do this for 30 seconds then change legs and do the same on the other side

3. Single leg rotation

Stand on one leg with your hands on your hips and place the other foot against your knee or upper calf. Rotate your knee out to the side as far as you can without twisting the hips. Keep your hips and torso facing forwards then bring the knee back to the front. Perform this exercise slowly and with control. This is a great exercise for your abdominals, hip flexors and glutes. Do this for 30 seconds then change legs and do the same on the other side.

4. Standing side stretch

Start with your feet together and cross one foot over in front of the other keeping the feet close together, flat on the floor and pointing forwards. Raise both arms straight up and bend to the same side as your front foot. Keep your core tight and your back aligned so that you are not leaning forwards or backwards. Look up slightly towards your hands. This is a great exercise for your trapezius, deltoids, rhomboids, triceps, obliques, abdominals and hip flexors.

5. Balance table

Start on the floor with your hands stacked below your shoulders and your knees stacked below your hips. Extend your opposite arm and leg out until you form a straight line from your finger tips to your toes, hold for a couple of seconds then return to the start position and extend the other arm and leg out. Look at point on the floor between your hands. Keep your core in tight and be careful not to extend your leg out higher than your shoulder. This is great for your abdominals and lower back strength as well as improving flexibility in your shoulders, and hips. Do this exercise for 30 seconds.

6. Forearm plank

Support your weight on your forearms with your elbows stacked under your shoulders and your legs extended out behind you on your toes. Keep your head in a neutral position so its not hanging down or raised above your shoulders. Pull your core in tight and keep your hips down so your abs are engaged but not sagging as this puts pressure on your lower back until you create a straight line from your head down to your heels. This is a great exercise for your abdominals, obliques, your back, shoulders, triceps, glutes and hamstrings. Hold this position for 30 seconds and don’t forget to breathe!

This 5-Minute Leg Day Workout Builds Muscle And Increases Strength

Posted on 11/05/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

For many fitness lovers, leg day is often the least favourite of the week. But that’s often because of the misconception that you have to push your body to the point of struggling to walk the next day.

Instead, why not try a short but effective lower body workout?

David Wiener, training and nutrition specialist at Freeletics, has shared a five-minute circuit with HuffPost UK that can be added into your next gym session or practiced during spare moments of the day.

“Lower body exercises are beneficial and vital for making daily tasks, such as walking, easier on us. Performing these exercises not only improves your stability, but it is a chain reaction on the rest of your body for helping improve your strength and posture,” he says.

“Ultimately, improving your lower body workout routine will give you
lean muscle and achieve a stronger and more toned lower body, including the calves, thighs, hamstring and glutes.”

Try the “no glutes, no glory” workout today and you’ll never* be tempted to skip leg day again.

(*Well, until next week at least.)

1. Squat Jumps

This exercise is great because it’s an all over body work out, but especially good for the lower body. It can help build your muscle and enhance strength, as well as boost your cardiovascular fitness, tone your lower body, strengthen bones, boost your circulation and burn many calories.

To do one:
Start standing with your feet about shoulder-width apart. Point your toes slightly outwards. Always keep your back straight. Always keep hands off your body.

Lower down until your hips are below knees. Jump up so both feet leave ground and then return to the starting position before repeating.

2. Lunges

Lunges are a great exercise to increase the muscle mass in your lower body whilst building up your strength and toning. Not only this, they also help to improve your posture, balance and range of motion. Whilst a lot of exercises put strain on your spine, lunges help give your spine a chance to relax whilst working many of the larger muscles in the lower body.

To do one:
Start standing upright, with your hands on your hips. Always keep your shoulders above the hips. Step forward with one foot Keep your front foot flat on the ground. Bend your back knee so it touches the ground below your hip Alternate lunging leg for the desired number of reps.

3. Squats

Much like a jumping squat, a normal squat has similar benefits but not as much cardio. Whilst this exercise will of course not burn as many calories as a jumping squat, it is still a great exercise to put your quadricep group of muscles to work. There’s a misconception that squats put too much pressure and strain on your knees, but squats will actually strengthen your knees and make them less prone to injury as you get older.

To do one:
Start standing with your feet about shoulder-width apart. Point your toes slightly outward. Always keep your back straight. Always keep hands off the body. Always keep weight toward your heels. Lower down until your hips sit below your knees and rise back up to the starting position

4. Split Lunges

Much like the normal lunge, split lunges are a great way to work your quads, glutes, hips and hamstrings. As they are a unilateral exercise (meaning they only train one side of your body at a time), they are proven to increase your balance and posture too. Not only this, your hip flexor muscles are most commonly tight, but performing split lunges will help you improve the mobility of these muscles.

To do one:
Start standing upright. Always keep your shoulders above the hips. Step forward with one foot. Keep your front foot flat on the ground. Bend your back knee to touch the ground below hip. Jump up to switch sides. Make sure your feet leave ground at same time.

Rest.

5. Table Twists

To enhance the flexibility of your lower body and spine, table twists are simple to perform and will stretch out all the major muscle groups in your body, helping to boost flexibility and enhance range of motion.

To do one:
Start with your hands below your shoulders, heels below the knees, and hips on ground. Push up until your hips are in line with your shoulders and knees. Reach one hand up and behind you. Return to the starting position. Alternative sides
Always keep your arms straight.

Rest and repeat.

Exercising With Long Covid Is Tough. This Gentle 5-Minute Workout Can Ease You In

Posted on 27/04/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

Re-establishing your fitness routine after having Covid can have major benefits for your physical and mental health, but it needs to be approached cautiously if you’re still experiencing long Covid symptoms.

The NHS advises those experiencing long Covid to ease themselves back into exercise slowly. “Exercise is very important for regaining your muscle strength and endurance but this needs to be safe and managed alongside other long Covid symptoms,” it says. You can read further information about exercising after Covid infection on the NHS website.

Jeannie Di Bon, founder of the Moovlite app, is a movement therapist specialising in working with people experiencing chronic fatigue and chronic pain. More recently, she’s been designing workouts for those experiencing long Covid.

“You may find that your energy levels have dropped post-Covid and you may experience fatigue and post-exertion malaise (PEM),” she explains. “With this in mind, I recommend taking it gently and slowly. We need to keep the nervous system calm to allow the body to repair and we need to start moving without causing a fatigue flare-up.

“Listen to your body and try not to push yourself to pre-Covid fitness too soon. The more you fight the impact of long Covid, the harder it may be to recover.”

Below, Di Bon has shared a gentle, five-minute workout created for those who feel ready to start moving again.

But remember, always speak to a healthcare professional about resuming physical activity if you’re experiencing chest pain or severe breathlessness, or if physical activity is worsening your long Covid symptoms.

Exercise 1: Belly breathing

Start with some gentle belly breathing, allowing the lower ribs to expand. For many people, Covid causes a cough and cold so we want to start moving the lung tissue in the right way. Try to breathe quietly in through the nose and out through the nose. Lying on your back does not require strong inhales so take it very gently, allowing the breath to come to you.

Exercise 2: Arm rolls

Staying supine (lying on your back) is a good way to start moving – especially as some people experience dizziness with long Covid. You may find you don’t want to be standing for too long or doing exercises that involve inversions or squats. Keep it simple. This arm roll exercise can help stretch into the thorax and open the chest.

Start with your arms by your side. Try to keep the back heavy as you move the arms above your head and gently stretch. Let your breath settle the spine into the floor and allow the tissues to relax. You can add arm circles to this for a beautiful stretch across the chest.

Exercise 3: Ankle roll

To help with the dizziness that can happen, some simple leg exercises like calf pumps or ankle circles are recommended. You can do these lying on your back: hold on to one leg and try to circle to the ankle without the rest of the leg moving. Gently lower it back to the ground and repeat on the other leg.

Exercise 4: Resistance training

To build leg strength further, you can add a band for resistance work that is also gentle. This is another great exercise for circulation and helps prevent dizziness. Take a band and place it around your foot with the knee bent. Focus on gentle rolling the back of the thigh along the mat until the leg straightens.

Try not to lock the knee or hang into the band. Keep the energy flowing down the leg into the band. The back stays heavy into the mat – if your back is arching, raise the leg higher. Once the leg is straight, press the balls of the feet into the band and start to point and flex the foot. This is a brilliant way to utilise the calf pump.

Exercise 5: Seated twist

A seated twist is great to help circulation and digestion. Many people do experience stomach cramps and pain with Covid. Find a comfortable seated position and cross one leg over the other straight leg. Use your arms to guide yourself around to look over the opposite shoulder. Try to lift the spine up as you twist, rather than compress the spine. It’s also important to go gentle and not force into the twist. Stay in the position and breathe softly allowing tight muscles to release. You can then repeat on the other side.

This 5-Minute HILIT Workout Will Boost Your Fitness, Without Wrecking Your Joints

Posted on 13/04/2022 by Boris Clair

You’re reading Move, the nudge we need to get active, however makes us happiest and healthiest.

HIIT, or high intensity interval training, was all the rage a few years back. And if you love getting your sweat on with rapid circuits and burpees, you do you.

But there’s a new trend in town that might appeal to those who found HIIT, well, a little too intense.

Enter HILIT, which stands for ‘high intensity low impact training’. Instead of throwing yourself around at the gym, HILIT is all about small, targeted movements that lead to mighty results.

And according to Amber Johnston, assistant head trainer at Barrecore, this type of exercise is “suitable for everyone,” including “new people to exercise, prenatal and postnatal people, plus athletes recovering from injury”.

“Very simply, via HILIT work outs, you are putting less impact on your body, especially your joints,” she tells us.

The benefits of HILIT, according to Johnston, include:

• Raising your heart rate

• Improving cardio fitness and muscle strength

• Protecting you from joint damage, pain and injury

• Burning calories

Below, Johnston has shared a five-minute HILIT workout that focusses on squats. “Squats are great for ankle and hip mobility, you will work your quads, glutes, hamstrings and core whilst getting your heart rate up with the full range movements especially the arms above your head,” she says.

“Watch your alignment; knees in line with toes, knees and ankles stacked and keep breathing! If you have trouble with your knees/hips/ankles keep the range of motion smaller and higher.”

Give this a go at home or in the gym.

1. Start with slow squats, feet wider than your hips, toes turned out slightly, weight in your heels as you drop down for two counts and up for two counts, repeat for 30 seconds. Speed up to single count down, single count up, repeat for another 30 seconds.

2. Raise arms above your head as you come up, repeat for 60 seconds, then hold at your deepest squat position and do tiny pulses for 30 seconds.

3. Hold your squat position and start walking to the side as if you are a crab, maintaining your deep squat position, step five times to left, five times to right, then four, then three, then two then one. This should take around 60 seconds to complete. Come back to your squat position and start to do single full range [as low as you can squat] again with arms and legs together for another 30 secs.

4. Finish your workout in a 30 second straight arm plank with mountain climbers.

5. Then finally lower onto your forearms for the last 30 seconds for an active recovery whilst targeting all of your major muscle groups in a full isometric hold.

Focus on keeping your elbows under your shoulder, head in line with your spine, tailbone slightly tucked to prevent arching in the lower back, whilst focusing on drawing your belly button to your spine on each exhale breath. Modify onto your knees if you are struggling with your form in this position.