3 Best Sex Positions For Back Pain

Talk about a mood killer: Up to 73% of women with lower-back pain report having less sex as a result of their discomfort. Good thing researchers at Waterloo University ID'd the best ache-relieving sex positions to keep the lovin' alive (no ice packs necessary).

Illustration by Ryan Todd

If your pain gets worse when you touch your toes or sit for long periods, try making love in a neutral spine position, supporting yourself on yourhands and knees (not your elbows).

Illustration by Ryan Todd

If arching your back or lying on your stomach hurts, try missionary with a pillow under your back so your spine is in as neutral a position as possible.

Illustration by Ryan Todd

A general note for all back-pain sufferers (men included): When you're controlling the motion, use your knees and hips (rather than your spine) to minimize potential discomfort.

Source:prevention.com/sex/better-sex/back-pain-during-sex

3 Ways To Burn More Calories On Your Next Walk

While a regular walking routine is a great way to stay in shape, nearly all fitness experts agree that mixing up your workout is crucial if you want to keep seeing results in the mirror and on the scale. An obvious way to increase your aerobic activity and challenge your body in new ways? Pick up the pace!

Want to take your walking workout to the next level? Follow this advice from celebrity trainer Harley Pasternak, author of 5 Pounds:

1. Brisk walking, meaning a speed of about 4 miles an hour, clearly burns more calories and increases oxygen intake more than a 2-miles-an-hour stroll. Gradually build up your speed by increasing the pace for a minute or two, reverting to your accustomed rate for 5 minutes, and so on. Over time, increase the length of the faster-walking periods until you're maintaining that rate overall. Compared with jogging, faster walking is easier on the hips and knees and diminishes the risk of injury.

2. Jogging isn't the best choice for everyone. Unlike brisk walking and running, which are more horizontal in nature and therefore not as likely to jar your torso, jogging involves moving your body up and down, which taxes your joints more. For some people, if done too long or too often, it can lead to injury. On the other hand, if you like to jog, be sure to wear shoes that give you the right support. If you're a runner, feel free to continue and/or blend it with walking.

3. Short bursts of fast running burn the most calories of all these activities. Research shows that a combination of sprinting and walking is even more effective than jogging. Like walking, sprinting is more likely to encourage good posture than jogging. Sprint interval training is a subcategory of high-intensity interval training (HIIT), which alternates low-intensity (walking or jogging) and high-intensity (sprinting) aerobic activity. As you get stronger and fitter, you can try a single 30-second burst a day, then two bursts a day, and finally three a day. Then you can increase the bursts to 45 seconds and later 60 seconds long. Always warm up before sprinting by taking a short walk or run. Again, listen to your body.

Source:prevention.com/food/cook/healthy-recipes-runners-world-cookbook

How to Fight Wrinkles Using Coconut Oil

Good tips

6 Tips for Getting More Sleep

1. Make sleep a priority

Simply deciding that getting at least 8 hours of sleep a night is going to be one of your health priorities can go a long way. Resist putting work or household chores – or even a good book – ahead of sleep.

2. Develop a sleep routine

Try to go to bed and wake up at the same time each day, even on the weekends. Studies suggest that going to sleep at 10 pm and waking up at 6 am works the best with our body’s natural rhythms.

Developing a ritual that you follow each night before going to sleep (e.g. journaling, reading, paced breathing, and drinking chamomile tea) can also help prepare your body for rest.

3. Make the bed a “sleep only” space

Sometimes it is easy to convert your bed into an all-purpose area – especially if you live in a small apartment. Eating in bed, watching TV in bed, or even working in bed can make it more difficult for you to sleep at night.
 

4. Avoid eating and exercise within three hours of going to sleep

This can be hard for night owls, but it is important to remember that eating and exercise both get your body energized, not ready for a good night’s sleep. Although regular exercise can make it easier for you to sleep eventually, you should make sure to leave your body plenty of time to wind down afterwards.
 

5. Turn off the lights (and devices)

Make sure that the area where you sleep is dark and quiet (although if you live in a noisy neighborhood, a white noise machine can be helpful). The hormone melatonin is produced in total darkness, and the longer you stay in the dark, the more melatonin the pineal gland produces. Melatonin regulates our sleep and wake cycles, destroys free radicals, suppresses the development of breast cancer, increases the immune system’s killer lymphocytes and more. Some people use black-out shades or eye masks to block out light when they sleep and/or turn off or move anything out of the room that emits even dim light in their bedroom (e.g. LED lights in TVs, clocks or night lights). If you need a night light, a dim red light is the best choice. [LINK TO SOURCE 6]

Additionally, the blue wavelength light emitted from TVs, computer screens and cell phones suppresses melatonin production more than other wavelengths, so it is wise to avoid exposure to them 2-3 hours before bedtime. That means no more falling asleep in front of the TV! However, exposing your eyes to lots of bright natural light during the day can help you sleep better at night.
 

6. Listen to your body – and get rid of the alarm clock!

After starting to get into a sleep routine, see if your body can awaken on time naturally, without the help of an alarm clock. (Maybe try this out on the weekend first, though!) Listening to your body is the best measure of whether you’re getting sufficient rest.

Source:gerson.org/gerpress/6-tips-for-getting-more-sleep/?gclid=CM3M2PaRlsUCFRQatAodITsAdg

Is Being Dehydrated Really As Bad For You As Being Drunk?

A new study says drinking too little water is just as hazardous as alcohol

• Not drinking enough water can result in extremely painful kidney stones 
• Women should drink 1.6 litres while men should drink 2 litres of fluid a day
• Water makes up 78 per cent of our brains and two-thirds of body weight

You've heard of drunk drivers, now there’s another peril on the road: the dry driver.

A new study says getting behind the wheel when dehydrated makes you just as hazardous as being under the influence of alcohol.

The research from Loughborough University showed drivers who drank 25 ml (a couple of sips) of water an hour, instead of the recommended 200 ml (a third of a pint), made twice the number of mistakes as those who were well-hydrated.

So how important is water? And should you have it hot or cold? Still or sparkling? Tap or bottled? Here are the answers . . .

DO WE DRINK ENOUGH?

Medics say that on the whole we’re a pretty parched lot.

In March, a study warned that the number of people taken to A&E with painful kidney stones has soared. According to Professor Tom Sanders, of King’s College London, dehydration is said to be the most likely cause.

Kidney stones form when calcium deposits in urine clump to form crystals in the kidneys and then get trapped in the urethra. When a person is dehydrated, the concentration of deposits is higher.

Emergency admissions for the problem have more than doubled, from 5,063 cases in 2003-2004 to 11,937 in 2013-2014.

So HOW MUCH SHOULD WE DRINK?

The European Food Safety Authority recommends that women should drink 1.6 litres (eight glasses) of fluid per day, men two litres (ten glasses) and toddlers 1.3 litres (6½ glasses).

We need water because we are water — it makes up 78 per cent of our brains and two-thirds of the weight of our body.

Water is the vehicle transporting carbohydrates, proteins and vitamins, which are vital to keeping our organs alive. No less important is water’s job of transporting waste materials out of our bodies.

Babies have the highest water content: at birth it’s 78 per cent, dropping to around 65 per cent by their first birthday. So a comparatively small drop in consumption makes a big difference to their little bodies.

The bodies of adult men are 60 per cent water and women about 55 per cent. In women, fat makes up more of the body than men and this does not contain as much water as lean tissue.

WHEN AM I DEHYDRATED?

Mild dehydration sets in when we lose between just 1 or 2 per cent of our body’s normal water volume. For an 11st man, whose body contains 42 litres of water, that’s 840 ml — just four glasses.

But even at this mild point, people start to become confused, says research in 2010 by Tufts University, Boston. Focus and short-term memory start to go.

Even more dangerously, our ability to assess accurately how we feel starts to fade, according to research by Barcelona University psychiatrists last year. This can mean we lose touch with the warning signs from our body that we are beginning to get more seriously dehydrated.

Though rectified quickly after a few glasses of water, frequent mild dehydration can cause longer-term problems, such as tooth decay, as we lack sufficient water to make protective saliva.

Water also helps to cushion joints, staving off arthritis.

HOW IT AFFECTS YOUR BRAIN

The study on drivers reinforces earlier research by the University of Nebraska’s Human Nutrition Centre, which reported that dehydrated young men found it harder to think, remember or co-ordinate their limbs.

And a brain scan study by psychiatrists at King’s College, London in 2010 found 90 minutes of steady sweating can shrink the brain as much as a year of ageing.

Physical changes caused by dehydration were likened to those in Alzheimer’s patients. If left untreated, severe dehydration can cause seizures, brain damage and death.

TELL-TALE SIGNS

Perhaps most obviously, one of the first signs of dehydration is feeling thirsty. Other common signs include headaches, lethargy and feeling lightheaded.

Frequency of urination is another indicator. Healthy individuals should be able to pass water at least four times a day.

But the best way to tell is by monitoring the colour of your urine. Pale yellow is best, while any darker means that the urine is more concentrated, suggesting you are not drinking enough.

GLUG OR SIP?

actress Glynis Barber said last week she glugs water straight down in one glass. The 59-year-old Dempsey And Makepeace star attributes her youthful bloom to this because ‘research shows that drinking little and often doesn’t help cells replenish properly’.

But there is no reputable clinical evidence to support this. What is important is the amount of water you consume each day.

TAP OR BOTTLE?

Expensive bottled water has the same hydrating abilities as tap water, says the British Dietetic Association. A glass straight from the tap is perfect for quenching thirst.

SPARKLING vs STILL

Carbonated water is usually just as hydrating as plain tapwater.

There are fears that carbonated water may deplete people’s levels of calcium and thin their bones, as do fizzy drinks, but there is no clinical evidence.

It’s the other ingredients in fizzy soft drinks, such as sugars, colourants and preservatives, that nutritionists say could be to blame.

But bubbles do cause wind and may make people feel bloated.

And some carbonated mineral waters are high in sodium, which should be avoided by anyone with high blood pressure.

COLD OR HOT?

The temperature of water will have no significant effect on hydration levels, unless you drink very hot water on a hot day, which will make you sweat more.

Iced water may help to increase consumption levels. A study by Cardiff University published in 2013 said cold water is more palatable, perhaps because we evolved in hot climates and are hard-wired to enjoy a cooling drink.

Indeed, drinking iced water does help endurance athletes to keep going, say researchers in Australia. They found it effectively lowers exercisers’ core temperatures so they sweat less and keep hydrated better, according to a study in Sports Medicine in 2012.

If you suffer migraines, though, you may be best avoiding iced water.

Cold water significantly increases the risk of migraines and other headaches, particularly in women, warn neurologists at Sweden’s Uppsala University Hospital.

It is believed the sudden impact of cold water on the roof of the mouth causes blood vessels to the brain to dilate, sending warm blood to protect it. This creates pressure in the brain that can trigger a migraine.

HOW ABOUT TEA AND COFFEE?

It’s a long-held belief that drinking lots of caffeinated tea and coffee makes you go to the toilet more often. But there is scepticism over this in the science world.

A recent study by Dr Ann Grandjean, president of The Human Nutrition Centre at the University of Nebraska, compared tea and coffee drinkers with people who drank the same quantities of water.

Tests on their blood and urine outflow found no difference in their overall levels of hydration.

Other studies have found the diuretic properties of tea and coffee to be minimal at best.

It is best to avoid drinking alcohol, however, because it is a diuretic. Studies show that if you drink 200 ml (third of a pint) of beer, you pass 320 ml (half a pint) of urine.

HOW MUCH IS TOO MUCH?

If we drink more water than our kidneys can process, it stays in our body and dilutes sodium levels.

This causes hyponatremia or water toxicity — an imbalance of electrolytes important for the cells in the body to function.

This is seen in babies who drink several bottles of water a day or infant formula that’s too diluted.

Water intoxication can also afflict athletes, causing a condition called exercise-associated hyponatremia.

This can prove fatal. In 2008, Andrew Thornton, 44, of Bradford, died from drinking ten litres — more than 17 pints — in eight hours to relieve painful gums. 

Source:dailymail.co.uk/femail/article-3056486/Is-dehydrated-really-bad-drunk-new-study-says-drinking-little-water-just-hazardous-alcohol.html

Could YOGURT Help Beat Depression?

Probiotics 'reduce the negative thoughts that can spiral into mental illness'

• Those who took probiotic supplements were less prone to rumination
• Rumination is the type of obsessive thinking that can turn into depression
• The probiotics - found in live yogurt - were taken as a supplement

Boosting the friendly bacteria in our gut could help our minds too, according to a study.

Researchers found that adding the types of probiotics found in live yogurt to our diets could help lower the risk of depression by reducing negative thoughts.

The scientists, from Leiden University in the Netherlands, said those who took the supplements for four weeks were significantly less reactive to sad moods than those who took a dummy supplement.

They were far less prone to rumination - the type of obsessive thinking that can turn into depression - and had fewer aggressive thoughts.

‘Studies have shown that the tendency to engage in ruminative thoughts is sufficient to turn mood fluctuations into depressive episodes, and that individuals who typically respond to low mood by ruminating about possible causes and consequences of their state have more difficulties in recovering from depression,’ the researchers wrote in the journal Brain, Behaviour and Immunity.

‘The present results indicate, for the first time, that probiotics intervention can influence cognitive mechanisms that are known to determine vulnerability to mood disorders.’

They concluded: ‘These results provide the first evidence that the intake of probiotics may help reduce negative thoughts associated with sad mood.

‘Probiotics supplementation warrants further research as a potential preventive strategy for depression.’

For the study, the researchers recruited 40 healthy men and women and randomly divided them into two groups of 20.

Those in the first group were given sachets of a probiotic powder containing Lactobacillus, Lactococcus and Bifidobacterium strains to take every day for four weeks, while the others were given sachets of a placebo.

Both powders were identical in colour, taste and smell - the only difference was that the placebo powder contained no bacteria.

At the beginning of the study and at the end of the four weeks, all of the men and women filled out a detailed questionnaire which psychologists use to assess a person’s susceptibility to depression.

‘Compared to participants who received the placebo intervention, participants who received the 4-week multispecies probiotics intervention showed a significantly reduced overall cognitive reactivity to sad mood, which was largely accounted for by reduced rumination and aggressive thoughts,’ the researchers said.

Although this study was not testing specific biological mechanisms that could underlie probiotics’ effects on the brain, previous research has found that gut bacteria can affect our levels of tryptophan, an amino acid that the body uses to produce serotonin. 

It’s thought that an imbalance of serotonin can contribute to depression.

Source:dailymail.co.uk/health/article-3048911/Could-YOGURT-help-beat-depression-Probiotics-reduce-negative-thoughts-spiral-mental-illness.html

5 Beauty Benefits of Vitamin C

Time and time again, we hear experts sing the praises of vitamin C. Why is it so incredibly essential? Well, Rianna Loving, founder of organic skincare brand ORGO Beauty, says the nutrient is responsible for creating and maintaining collagen—the "glue that holds the body together." Specifically, this antioxidant strengthens blood vessels and gives skin its elasticity and strength.

However, vitamin C is water-soluble. Meaning: Your body doesn't store or accumulate it. That's why daily intake is highly important, says Loving. Not convinced? See how a daily dose of vitamin C can improve your hair, nails, and skin:

It Promotes Hair Health
Vitamin C is one of the most effective nutrients to help grow and strengthen hair, says Loving. To give your locks a vital dose of vitamin C, blend a partially-boiled sweet potato, a half-cup of gooseberries, three strawberries, and half a small red bell pepper until you get a creamy smooth mixture. Then apply it to your scalp and hair. Leave the mask on for 15 to 25 minutes, then rinse it off with warm water.

It Makes You Look (And Feel) More Energized
In your diet, vitamin C plays a vital role in iron absorption—and iron contributes to your overall beauty and wellbeing, says Elisa Zied, author ofYounger Next Week: Your Ultimate Rx to Reverse the Clock, Boost Energy and Look and Feel Younger in 7 Days. "When you deplete your iron stores, you can develop anemia and experience fatigue and weakness," she says. "That certainly won't help you look and feel vibrant or energized."

It Promotes Nail Growth
"Vitamin C helps maintain the integrity of our nails by strengthening our skin, connective tissue, bones, and blood vessel walls," says Loving.

It Helps Prevent Hangnails
Because vitamin C strengthens nails and helps them grow, it can also prevent hangnails. Ingesting vitamin C is the best route for optimal nail health, so be sure to eat citrus fruits often.

It Wards Off Signs of Aging
A 2007 study published in the American Journal of Clinical Nutritionfound that middle-aged women who consumed more vitamin C from food sources appeared to have fewer wrinkles and less skin dryness. Experts suggest that vitamin C might delay the signs of aging due to free radical damage.

For a vitamin C-rich facemask, blend one kiwi and a half-cup of papaya, and apply the mixture to your face. After 15 to 20 minutes, wash it off with cold water.

Source:womenshealthmag.com/beauty/vitamin-c-benefits

Pear Shaped Body

Everything you need to know if you're blessed with a gorgeous pear shaped body

What is a pear body shape?

The curvaceous pear usually has a small upper body with lean arms and a narrow waist. All the body fat is distributed around the lower stomach, hips, thighs and bottom, and the hip measurement will be bigger than the waist and chest. However, this isn’t always a bad thing: wide hips are a traditional sign of fertility, and are considered extremely desirable in many cultures around the world.

What happens when pear shapes gain weight?

Pears are more prone to cellulite than other shapes due to the concentration of fat around their hips. They have, however, less chance of developing medical conditions like heart disease. Pear shapes are fortunate in that they have the potential to make a big difference to their bodies if they follow the correct training programme

What type of exercise should pear shapes do?

The classic pear-shaped woman has a well-defined waistline and an enviably flat tummy, so most of their training programme should be focused on their bottom and legs. Cardio exercise will help get rid of excess body fat, but it’s the toning exercises that will help pear shapes fit comfortably into skinny jeans. Choose cardio exercises (e.g. swimming or cross-trainer) that involve the whole body, rather than legs only, to prevent your legs from bulking.

Which celebrities have pear shapes?

Jennifer Lopez, Kate Winslet and Coleen Rooney are great examples of celebrities who have made the most of their shape without having to resort to extreme crash diets.

What else should pears know about their shape?

Research shows that women with a hip measurement of 40 inches (size 14) or more appear to have some level of protection against heart disease that is absent in slimmer people. That’s because hip fat contains a natural anti-inflammatory called adiponectin, which prevents arteries swelling up and becoming blocked. Storing fat around the hips also has far fewer health risks than storing fat around the waist, although, as with all body shapes, it’s important to maintain a weight that’s healthy for your height.

Source:womensfitness.co.uk/health-and-wellbeing/970/pear-shaped-body

Is Your Beauty Regime Ageing Your Skin?

You may think that your extensive beauty regime stops ageing, but could all the harsh chemicals actually be speeding up the process?

How many products does it take to create you 'ready to meet the world' face? And of those, have you ever looked at the never-ending ingredients lists? Overload your skin and your anti-ageing regime could do more harm than good. Is it time for back to basics beauty?

One of your skin's key roles is to provide a barrier, but that doesn't mean it's impenetrable. In fact, it's estimated on average we absorb almost 5lb of chemicals each year form the cosmetics and toiletries we use. Given that, on average, women use 12 products every day, containing as many as 175 different chemicals, it's no wonder your skin can start to feel and look 'overloaded'. It can't always cope with a constant bombardment by synthetic substances.

Of course, beauty companies aren't in the habit of making their skincare products deliberately toxic and, used in moderation, they won't have any detrimental effect. But if you're using 20 products a day on already sensitive skin, it can result in inflammation, irritation and accelerated ageing. 

Researchers at the University of Edinburgh have suggested that over-zealous bathing with harsh soaps and detergents may have contributed to a recent 40 per cent rise in cases of eczema in England.

Keep your skin happy by streamlining your regime, and avoid using two products when one will do. Give your bathroom cabinet an audit and get rid of any unnecessary - and money-wasting - extras!

Source:womensfitness.co.uk/health/484/your-beauty-regime-ageing-your-skin

How To Look Younger - Simple Tips For Men

Any advice is always helpful 

3 Ways To Power Through Your Day

Beat the 3pm slump with our easy tips

1. Go herbal

Fading at work? Ditch your double espresso for a cup of white tea with a slice of lemon. Packed with antioxidants, detoxing properties and minimal caffeine, you’ll enjoy a refreshing drink minus the energy crash from your long black.

2. Eat green

Iron will help keep fatigue at bay. Boost your intake by adding a handful of spinach leaves to your lunch and try an easy-to-absorb iron supplement like Vitabiotics Feroglobin Plus Liquid to make sure you’re getting your fill.

3. Snack right

Staying healthy doesn’t mean you have to starve! Eat smaller meals every two to three hours to keep your metabolism active and your energy levels on an even keel. Healthy snacks like raw nuts or oatcakes with avocado and houmous will keep hunger and tiredness at bay.

Source:womensfitness.co.uk/health/1279/3-ways-to-power-through-your-day

Beat Stress!

Relax and switch off from the daily pressures of everyday life with our top anxiety relieving tips

1 Stretch it out

Regular downward dogs are one of the best ways to reduce stress. Yoga helps you learn how to relax in the real world and is great for training you to calm the mind and remove yourself from life’s stresses. The poses, combined with deep breathing techniques, help you reach a state of tranquillity and require concentration of the mind and body, leaving little room to worry.

2 Pack a punch

Have things ever got so stressful that you’ve wanted to hit something? We’ve all been there. And while none of us would actually start smashing things up just because we’re angry, there is a safe alternative when it comes to pounding out stress: boxing. Look up your local studio or try out a boxercise class at the gym. It’s a fantastic workout, too!

3 Push your body!

Bootcamps are becoming more and more popular these days and, while signing up is a fantastic way to keep fit, it’s also an effective way to help beat stress. You’ll be so exhausted afterwards you won’t have the energy to worry, plus all those feel-good endorphins will help to lift your mood and put any problems into perspective.

4 Share it

Many of us bottle up our problems, but this is no good for anxiety levels – and it can often make things seem much worse than they are. Ever heard of the saying ‘A problem shared is a problem halved’? It’s very simple but very good advice. Talking about whatever is bothering you can alleviate your concerns and help to resolve them.

5 Step by step

Concentrating on a complex task or move can help you forget your worries. So kick those concerns to the kerb with a dance workout. The moves will require your full attention, plus they’ll boost your heart rate.

6 Get your zzzs

It may be at the bottom of your priority list right now, but getting a good amount of sleep each night is crucial to your ability to cope with stress. The less sleep you get, the more pressure there is on your ability to focus, which will only aggravate you. 

7 Breathe deep

Taking time out to do some breathing exercises can be an extremely effective way to reduce stress. Every day, try to find a quiet spot just for you and focus on full, cleansing, deep breaths from the abdomen.

8 Write it down

Sometimes it helps to write thoughts down. Lots of psychologists recommend this as it helps us to recognise our emotions and find what is actually bothering us. Take a moment each day to write in a free-form style, noting how you are feeling and why. 

9 Bin it!

Another interesting technique is to write down everything that is stressing you out, then throw the piece of paper away! Researchers have found that people who literally threw away their concerns had lower stress levels and worried less.

10 Get in the zone

Meditation is not only a great way to relax, but it also prompts mindfulness. This can help you recognise unhelpful patterns of thought and activate positive mental states, such as kindness, compassion and patience.

Source:womensfitness.co.uk/health/1290/beat-stress

Tips For Getting Some Exercise Into Your Life

Work, friends, family. How does anyone find time to exercise? You know you should, but getting motivated can be a problem. However, it's important to find some way to incorporate activity into your busy lifestyle. 

Benefits of Exercise

Researchers have found that moderate daily exercise may reduce your risk of heart disease, cancer, osteoporosis and other chronic diseases. If you are seeking general health improvement, just 30 minutes a day should do the trick. And this thirty minutes can be broken down into 10 minute segments throughout the day.

Moderate Exercise

Even exercising just three times per week (if you can't do it daily) can have benefits (mental and physical). The key is that the exercise is "moderate". Moderate exercise consists of any activity that causes an increase in breathing, forcing you to take deeper breaths. You should be able to carry on a light conversation, but should not be breathless. 

Strength Training

If you are looking for strength training, you should work each major muscle two to three times per week. Perform at least one set with 8-12 repetitions. Before exercising, stretch each muscle group (those that will be used in the activity) for 8-12 seconds. This will help to increase flexibility. You should feel some slight discomfort (not pain) while stretching. 

Set Your Goal 

To help get you started, decide on a goal and make a workout plan designed to meet this goal. Once you decide upon a plan, remember to keep a log. This keeps you motivated and "on track".

Keeping Motivated 

Becoming and staying fit is a lifelong process, so don't become discouraged. Small steps, each day is the key. Also, keep these tips in mind:

• Exercise with a friend.
• Mix your regular training with more traditional activities.
• Keep fitness magazines, books and articles on hand when you have free time.
• Keep a tight fitting pair of jeans (or any other article of clothing) around. This encourages you to exercise. It also allows you to monitor changes in your weight or body.
• Plan for bad weather. Have an alternative to your usual outdoor activity.
• Work out at different times of the day, and then write down how you feel before and after each work out. Discover the best time of day to work out.
• Combine housework with more strenuous activity. For example, shuffle, squat, jog or dance while cleaning up.
• Make exercise a priority.
• Park in the furthest corner of the car park instead of the closest you can find.
• Take the stairs rather than the lift.
• Have a walk after lunch or dinner.

Source:weightlossresources.co.uk/logout/news_features/extips.htm

Easy Exercise Ideas

Inadequate physical activity can lead to serious health problems. Start now - make exercise part of your daily routine. At any age, increasing your daily activity can make a difference.

Our bodies are designed to be active and all activity / exercise will develop and firm the muscles of the body. Exercise doesn't have to be a chore. Read on to find ways you can become more active, lose that fat and have some fun…

Walking

Make a determined effort to walk throughout the day. Get off the bus or train a stop or two before your destination and walk the rest of the way; park your car in the furthest space in the car park; walk up and down stairs (no lifts); walk the children to school; walk to the local corner shop for your newspaper or milk, etc.

15 min moderate walking will burn 52 extra kcal* 

Housework Can Do the Trick!

Turn those tiresome chores into healthy positive ones! Turn on the music and clean the windows, hoover, dust, wash up, iron and burn off those calories. 

15 min hoovering / dusting will burn 38 extra kcal*

Get Out In the Garden

Mowing the lawn, weeding and digging all count. 

15 min weeding will burn 52 extra kcal*

Clean Your Car

Time you ran your car through the wash? Why not wash it by hand? It's cheaper, better for the environment and a great form of exercise. Put your back into it and you'll get a better result!
15 min moderate car washing will burn 43 extra kcal*

Play Actively With the Kids / Get Some Friends Together

How about heading for the park for some football, rounders, catch the ball... or dusting off the bike for a leisurely ride? Exercise at a pace where you can still talk.
15 min recreational cycling will burn 45 extra kcal*

Try A Sport

Dip into our try a sport section for more information on a variety of exercise - walking,cycling, swimming, skipping, yoga ... and more.

The important thing is to become active so that your heart is pumping blood at a slightly increased rate and you are burning calories in empowering your muscles! Go for it...

*Based on a 40 year old female of 5’5" tall who weighs 12st 7lb and is moderately sedentary. Extra calories are those you burn on top of the calories you use for basic day-to-day living. Inputting your exercise into your exercise diary will calculate the number of calories you will burn based on your weight.

Source:weightlossresources.co.uk/logout/sport/easy_exercise.htm