Exercise

Exploding the myths about exercise is what this is about. We have been told for years that we need to do two hours at the gym and that no pain no gain is the way we should be looking at our exercise strategies. However, recent research has shown that this is not the best way of exercising our bodies and often causes a build-up of lactic acid. According to Joe Wicks in his book ”Lean in 15”, he recommends volume resistance H IIT cardio. This basically means high intensity interval training and involves short bursts of intense maximum effort followed by a resting or recovery period. So typically, this sort of programme could be done using a treadmill or outdoors. You would sprint for 20 to 30 seconds of maximum effort, then walk or jog to recover for 30 to 45 seconds.

You then repeat this several times the aim of H I IT is to elevate your heart rate to near maximum during the short working sets, so choose exercises that challenge you. Mix them up so you don’t get bored. Joe says “You not only burn calories during the workout but you will also burn calories for hours post workout”. The most important thing about exercise is that it needs to be consistent and it needs to be something that you enjoy.

If the above practice isn’t your cup of tea try power walking for 10 minutes twice daily. Stand up as much as possible. If your career involves lots of sitting down have yourself tested for an ergonomic seat and check your desk position. This can make all the difference to your spinal health. Experiment with dance classes; again, make sure it’s something that you enjoy. There is much available depending on the area that you live in so give Zumba, Ceroc, Salsa, and Belly Dancing a try. One of my personal favourites is rebounding which I tend to do for 10 minutes morning and evening. There is a great reference that explains the 33 benefits of rebounding exercise. This can be found at https://rebound-air.com/rebounding-benefits

It may be that you enjoy weight training. If this is the case make sure that you have some training on it so you do not overstretch your body and injure it. If you’d like to take up running find a local group to go with as often when we do things in groups, we are much better motivated to turn up consistently. For those of you who are able to tolerate chlorine the local pool might be a good way of you doing exercise including everything from doing lengths to aqua aerobics. Ensure that when you finished your exercise in the water that you use a good dechlorinating shampoo for the whole body.

Take the stairs not lift. Have a brisk walk daily. Even 10 minutes can make an enormous difference to your mood and give you vital sunlight that can activate vitamin D3. Try Racquet sports. Usually, the local leisure centres advertise the clubs and times the courts are open. Allow yourself time for recovery and rest.

Start your day with simple exercises every morning using stretching, toning and warm up movements. Additionally, the gentle Tai Chi movements can be a good way of loosening up your body, help with your breathing, and reduce stress levels. If you enjoy yoga that can also be a good way of giving your body positive energy and can reduce stress levels. Remember that sex is known to be a good calorie burner, is pleasurable and fun. So, when you want to exercise tease and invite your partner into having sexercise. Enjoy. 🙂