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The Common Sense Guide to Exercise & Movement

Posted on 24th August 2018 by

The benefits of exercising, moving more and being active are undeniable. We must hear and see articles, posts and headlines about this on a daily basis. But sometimes it can all seem a bit daunting – what’s best to do, how often, why, is it enough, is it too much….???? So many questions! It’s sometimes so overwhelming that it seems easier not to do anything.

So, when we saw this great Common Sense Guide to Exercise & Movement from Cor-Kinetic, it was too good not to share with you. 20 fantastic, simple and easy to follow tips to help guide you to being more active!


Common Sense Movement Exercise Guidelines

If you need any help, guidance or support in your health & wellbeing journey, you can access our wide range of specialist services. These include:

Physiotherapy or Sports Therapy to help you recover from an injury to make sure you can exercise or be as active as you want to be!

Rehabilitation to work on getting you back to your pre-injury condition.

Pilates classes to build your strength, stability and body condition.

Active Ageing Classes, specially designed to help older people gain confidence in exercising in a safe, supported environment.

Please do get in touch to find out more!


Men’s Health Week- Have you got a hazardous waist?

Posted on 13th June 2017 by

This week is Men’s Health Week 2017 – which runs from June 12-18 – the focus this year is about abdominal obesity – better known as ‘belly fat’. Men's Health Week 2017

Why? Because it’s the type of fat that’s bad for your health and men are more likely to have it.

Belly fat is a problem because it lurks not just beneath the surface but also gets down deep and surrounds your vital organs. Regardless of your overall weight, a large amount of belly fat increases your risk of:

  • Cardiovascular disease
  • Insulin resistance and type 2 diabetes
  • Colorectal cancer
  • Sleep apnea
  • Premature death from any cause
  • High blood pressure

So, men need to get those tape measures out. If you have a waist measurement over 37 inches (94cm), you are at increased risk of diabetes, heart disease, cancer, stroke and erection problems. If it’s over 40 inches (102cm), you’re ar a considerably increased risk of all these. The measurement is not the same as your trouser size. Measure your stomach at the belly button.

MOVE MORE, EAT WELL, WATCH THE BOOZE.

Want to get serious about tackling your waist? We offer a range of gentle and carefully managed ways to exercise and get you moving more.

  • First and foremost, if you’ve picked up an injury or are in pain, the first thing you do is move less. This can have a substantial knock on effect on your activity levels and habit. So, if you’re in pain or have an injury that’s stopping you being active – whether it’s cycling, walking to work, playing golf, running or doing a few laps of the pool, get in touch or book your physio appointment so that we can help you sort out your injury.
  • Pilates is a fantastic way to get you moving well. Many of the exercises really focus on that core middle area and although they aren’t specifically designed to slim down your waist, many people report that this is an additional benefit.
  • If you’re over 60 and keen to exercise but wary of going to a gym or not sure what exercises are advised or appropriate, why not come along to our Positive Steps exercise classes. They are specially designed for the older generations, and will help give you the confidence to push your body a little.
  • If back pain is stopping you from exercising, why not try our Active Backs classes. Exercises sessions specifically tailored for people with back pain, they will help you learn what exercises will help with your back and again, help improve your confidence in exercising.

Men's Health Week 2017

 

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The ‘Magic’ 10,000 Steps A Day

Posted on 2nd May 2017 by

May is National Walking Month – a month to inspire you to get out on your feet every day

10,000 – the magic number of recommended steps we need to do every day! But why and where has this come from?

Originally, the magic ‘10,000 steps a day concept’ was created in Japan back in the 1960s. A team of Japanese researchers worked out that the average person took 3,000 – 5,000 steps per day. However, if they were to increase their steps to 10,000 steps per day, the potential result would be healthier, thinner people!

This number wasn’t based on medical research, however, since then much research has been carried out and this seems to be the figure the NHS, WHO and other organisations have promoted to be the number of steps we should try and take every day to help improve our health and reduce the risk of many diseases. It’s an arbitrary figure, but people see to remember it and it encourages and nudges people towards being more active, so that’s not a bad thing! 

10,000 steps equates to approximately 5 miles

10,000 steps roughly equates to 30 minutes of ‘activity’

In the UK, the NHS has published guidelines for the minimum activity levels we should aim for every day to maintain & improve our health. This includes 30 minutes of moderate intensity aerobic activity 5 days a week – brisk walking can be an integral part of this.

What can 10,000 steps help with?

  • Improving overall health
  • Decreasing risk of heart disease
  • Reducing body fat % and helping weight loss
  • Decreasing risk of type II diabetes
  • Increasing energy levels
  • Reducing stress

What’s good about 10,000 is that 10,000 steps a day is a realistic goal that is achievable by people of all shapes, sizes and ages. It isn’t really a magic number but a good guideline that matches activity expectations to meet recommended activity levels.

You’d be surprised how much you probably overestimate how many steps a day you actually do. Most people living a ‘normally’ active day will only do between 3,000 – 5,000 steps! So, reaching 10,000 does require some lifestyle changes and it will take some extra effort.

Read More 

The ‘Active 10’ Campaign

Exercise and stress

#NationalWalkingMonth


“When things get tough, just get tougher”

Posted on 16th March 2017 by

toughI’m reading a wonderful book with my daughter, Goodnight Stories For Rebel Girls. Good Night Stories for Rebel Girls is a children’s book packed with 100 bedtime stories about the life of 100 extraordinary women from the past and the present, illustrated by 60 female artists from all over the world.

The stories are so inspirational and the illustrations beautiful. One of my favourite so far is about UAE’s first female Weight Lifter, Amna Al Haddad.

Once a self confessed overweight and unfit journalist, Amna started getting physically active and eventually became a weightlifter and even took on the quest to represent her country at Rio.

I love her ethos, that whatever your age, religion or ethnicity, sport is good for everyone.

“When things gets tough, just get tougher”

#GoodnightStoriesForRebelGirls

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