January is a bit of a tough month for many reasons. Post Christmas you might find yourself feeling a bit lonely, strapped for cash or just fed up with the dark mornings and evenings. It’s common to want to start the new year with a resolution to get fit and go on a diet but you might be just setting yourself up to fail if you set unrealistic goals which will only add to the negative feelings.

Exercise is actually a great way to help get you out of a negative slump as well as helping you get fit, even a quick walk to the shops could help banish those winter blues.

What are the Winter Blues?
We can all feel a bit low in the winter months- shorter days and colder weather can impact your mood and make you want to hibernate away.
Seasonal affective disorder (SAD) is a type of depression that tends to come on in the winter and go in the summer. Symptoms include persistent low mood, irritability, wanting to sleep more and difficulty concentrating.

If you feel like your symptoms are getting worse and are struggling to cope then you need to see your GP for more help.

Exercise Outside for Maximum Benefits
Most of us feel uplifted when we get outside in the sunshine, so when the weather is fine go for a brisk walk to get the blood pumping. According to research, a daily walk of just 30 minutes will give the best results in lifting your mood- try to go at midday for maximum daylight benefits.

Immunity Boost To Fight Colds
As well as the physical symptoms you get, colds can also affect your mental health. One of the reasons we are more susceptible to colds and flu at this time of year is because of the lack of sunlight- the main source of vitamin D. So try to get outside when the sun is shining to help lift your mood and get a much needed vitamin boost. Whether low vitamin D is a cause of depression is not known and studies have given mixed results.

Regular exercise also has a positive effect on your immune system to help you fight off those colds. Walking, running, aerobics and strength training are thought to be the most beneficial  for boosting your immune system.

Exercise Indoors
Research has found that just 10 minutes of activity can really help with your mental alertness but when the weather is bad you might not feel like venturing out. There are lots of ways to exercise safely inside, from following exercise videos to doing the housework- it all counts. Or why not join an exercise class such as Move It Or Lose It or Total Body Blast and meet some new friends while getting fit. As we get older we can feel isolated and lonely which can add to the negative feelings so getting out to an exercise class can help you build friendships and keep you accountable so you are less likely to quit.

Make sure you add in some strength training to your weekly exercise routine- not only does it support bone density and muscle strength but it also has huge benefits for heart health by strengthening the heart and blood vessels. Dr Sarah Jarvis is a big advocate of protecting your bones as you get older and she recommends regular exercise including lifting small weights to help protect against falls in older age.

Spring is not too far away and we’ll soon be enjoying longer days and warmer weather. In the meantime, make sure you wrap up warm and get outside for a nice walk to clear your mind and soothe your soul. Why not join us at one of our classes for a bit of cardio and a natter afterwards?

Contact Amanda for more information on any of our classes or 1-1 sessions.

Christmas is just around the corner so too liven things up a bit, this month Amanda has put together a brilliant fitness challenge based on the well known song ‘The 12 Days of Christmas’. Each ‘day’ is made up of a different exercise performed with the corresponding number of repetitions plus the previous day(s) exercise. For example, day 3 would be bent over row x 3 followed by squat and shoulder press x2 and ending with burpee x 1. The workout will continue to build on itself and end up with you completing all of the exercises at once. We recommend that you watch Amanda’s instructional video before you try this for yourself.

Feel free to adjust these to suit your ability and fitness level- you can perform the routine in one session or spread it out over the full 12 days if you wish. Listen to your body and follow Amanda’s instructional video to ensure you are performing each exercise correctly.

So grab your dumbbells (or a couple of tins of beans) and join in!

On The First day of Fitmas
Burpee x 1

Day 2
Squat and Shoulder Press x 2; Burpee x 1

Day 3
Bent over row x 3: Squat and Shoulder Press x 2; Burpee x 1

Day 4
Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 5
Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 6
Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 7
Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 8
Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 9
Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 10
Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 11
Stay Low Squat x 1; Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

Day 12
Plank Jacks x 12; Stay Low Squat x 1; Speed Skaters x 10; Shoulder Tap High Plank x 9; Step back 90/90 Lunges x 8; Scissor, Scissor, Squat x 7; Deadlift x 6; Suitcase Squat plus Bicep Curl x 5; Jumping Jack plus Shoulder Press x 4; Bent Over Row x 3; Squat and Shoulder Press x 2; Burpee x 1

That should have got you nice and warm and ready for the festivities.

It’s very easy to over-indulge during the festive season so be aware of what and how much you are eating and drinking. The odd treat is fine but it all adds up so try to make sure you are eating a good balance of nutritious foods and drinking plenty of water.

After a big Christmas lunch it’s a good idea to get outside and take in the wintry views with a brisk walk. Recent research has shown that just a 2 minute walk after a meal can help lower your blood sugar levels and reduce your risk of type 2 diabetes. If your mobility is limited do some seated exercise and get that blood pumping!

Stay healthy and enjoy your Christmas and New Year celebrations.

If you would like any information on our classes, contact Amanada.

If you’d like to know more about the buzzwords “active ageing” and what it means – read on! It’s the concept of enhancing opportunities to enable people to be active, happy and healthy later in life. Exercising into your latter years has numerous health benefits. In fact, one study found that those who engage in at least three hours of recreational sport a week for 10 years between the ages of fifty and sixty could increase the life expectancy of formerly sedentary individuals. 

Julie Robinson, optimal ageing expert and founder of fitness initiative, Move It or Lose it, explains. 

“People are living longer than ever before and because of this, attitudes towards ageing are changing. It is no longer expected that you slow down in your later years. And, in fact, the opposite is now being promoted. It’s great to see such a positive shift in messaging and with musculoskeletal conditions being the leading cause of disability in the UK, it’s never been more important for people to prioritise joint health and keep active at any age.” 

Hormonal Changes
Although numerous studies have concluded that physical activity is a key contributor to longevity, you should ensure you’re exercising in accordance with your age and ability. A routine which worked in your twenties may no longer be suitable. So what exactly should someone over the age of fifty be doing to keep fit?  

Whilst younger adults often go straight into high-intensity workout routines which can run the risk of injuries, older adults have a natural decline in bone health and muscle mass. There’s also hormonal changes for women to contend with. 

Unfortunately, many women find their joints suddenly become stiff and painful during perimenopause and menopause, which inevitably deters a natural desire to keep fit. Interestingly, joint pain affects as many as 40% of all menopausal women and joint stiffness is the most common contributor to impairment of quality of life and work in women of a menopausal age. 

Active Ageing
Julie Robinson comments: “Joint pain may not subside when hormones level out after the menopause. But there are many lifestyle changes that can help ease the pain and prevent it from getting worse. Commonly affected joints include the knees and hips so be sure to implement some specific exercises to support these areas. Walking is a great low-impact exercise which supports both the knees and hips. Walking helps to keep the joints flexible and strengthens the surrounding muscles.” 

Julie also recommends tailoring your fitness routine to incorporate both low-impact exercises and strength training. 

“If you’re over fifty, try to tailor your exercise regime to accommodate for natural changes in joint health. I’d even recommend adding in gentle strength training to help build up lost strength from an age-related decrease in muscle mass. Weights can often feel intimidating but start off small and go at your own pace. Research suggests that when done regularly, strength training can help preserve bone density, independence and vitality.” 

Help Relieve Discomfort
Staying active in your later years is imperative to help prevent physical decline. However, for the 20 million people in the UK suffering with a musculoskeletal condition such as arthritis, keeping up with a substantial exercise routine is not always possible. 

Julie says, “Although I’m an advocate for active ageing, conditions such as arthritis can have a great impact on our desire to exercise. Pain and discomfort often accompany chronic health conditions, with many believing that exercise will exacerbate symptoms. In fact, keeping active can actually help relieve discomfort by reducing joint pain whilst increasing strength and flexibility. For those looking for additional support, joint movement may be made easier through the addition of a clinically backed supplement, such as GOPO® Joint Health which in numerous studies has been shown to reduce joint pain and stiffness.”

Credits: Author Yvonne McKenzie and Magazine The People's Friend