Easy ways to add a little exercise into your life

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We know that exercising can impact all areas in your life, for the better, but we also know that getting time to actually do it can be hard. We’ve had a look at how you can fit just a little bit of workout time into your schedule so you feel bright and happy all day long.

Jog on
If you’re not keen on intense cardio training but would like to break out in a slight sweat, then how about some gentle jogging? This exercise helps to strengthen your entire body and keep you in good shape, without putting huge pressure on your joints. We do suggest that you invest in some decent trainers, take water with you, and always warm-up and cool down to prevent injuries.

Speed walking
Taking it down another notch from jogging, we have speed walking. You might not know this but a brisk walk can help build your cardiovascular health and can also boost your mental wellbeing. This really is a low commitment exercise that anyone can fit into their day, and if you have a dog, even better as they need their walk and you can get fit together!

Yoga
As well as keeping your heart healthy, it is also important to ensure you have muscle flexibility and a still mind, and yoga can do this for you. Yoga, as well as tai chi and Pilates, engage your muscles so they stay healthy and you also have the meditative elements that still your mind, allow you to focus on your breathing and bring down your anxiety.

Crunch it out
If you want to work on your abs without going OTT in the gym, simple crunches are the way to go. Crossing your arms across your chest while doing these exercises can help you to avoid pulling on your neck and causing injury. If you aren’t quite sure how to get this right, ask a PT and they will be only too happy to assist so you know you are on the right track.

Shake it out
Dancing is an amazing way to keep fit, stay healthy and make friends. Zumba, ballet, salsa, and tap are just some of the options out there and not only will taking part make you feel good but because of the social element, you will feel like you’ve had a group hug at the end of the session.

Go for a swim
We often think about swimming in the summer but this is a great cardio exercise that will benefit your health and mental well-being all year round. As swimming isn’t dangerous for joints and muscles, it’s something many of us can enjoy, and if you are serious about your strokes, book in a lesson or two and really make this sport work for you.

Raise your heals
Heel raises, which involve deliberately lifting and lowering your heels off the floor, can help to address weakness, balance, range of motion, and coordination of the foot and ankle. This might seem like a really simple move, but it goes a long way to stretch out those muscles and keep you supple.

Skip away
A rope and a little space can really get your heart rate up and those feel-good endorphins pumping! You don’t have to do it for ages, and while you’ll be surprised at how hard it is when you start, build it up over time and your fitness levels will boom.

Team Pure Beauty

Adapt your exercise routine for the winter

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While you might feel like curling up on the sofa in your onesie and watching back to back Corrie, your mind, body and soul will thank you for keeping up with your exercise routine over the winter months.

The cold wind and early evening darkness might not be as inviting as balmy summer evenings for a run, but we have had a look at how to keep fit and strong, however chilly it gets.

Don’t stop moving
In the summer, we tend to exercise before it gets too hot, so in the winter you need to reverse this and try to workout before it gets dark and your motivation is lost. Either go to the gym before work, run during your lunch hour or plan morning bike ride that will get those endorphins pumping around your body for the rest of the day.

Get the kit
By the end of your jog you should be sweating, but before you step out of the door the goose bumps will be there if you are only in a vest and shorts. The key to winter success when it comes to exercise clothing is layering. Thermal running tights, bright trainers, warm t-shirts and soft socks won’t just look cool, they will feel good against your skin and help regulate your body temperature. If you are exercising in the dark, go for a hi-vis top and even a head torch so you can easily be seen.

Go digital
If you really can’t get to grips with exercising outside in December, tap into online options. Whether it is HIIT training, Pilates, interval cycling or Zumba, there’s a wide range of sporting options that you can do at home, but you still need to put in the effort if you want to see the results.

Get a buddy
One way to ensure you get out and get going is to have an accountability buddy. If you know you’ll let someone else down if you don’t hit the gym, it’ll be harder to skip your workout. Whether it’s a friend, sister, partner, work colleague or neighbour, find someone with similar interests and make a pact to do this together.

Have a goal
Just as it can help having someone to work with, it is also motivating to have a goal to aim for. Whether you are going to complete a 5k charity run, train for a marathon or take part in the London to Brighton bike ride, write down your goals, put them somewhere you can see them and go for it.

Drink
Ice cold water is refreshing in July, but it is actually essential all year round. When you exercise it is really important to drink plenty of water otherwise you can end up feel tired, lethargic and dehydrated which will take away your motivation to get moving. Keep a bottle of water with you at all times, sip little and often and aim for at least two litres of H2O a day.

Be safe
Whatever you do, let someone know where you are going and when you plan to be home. If you are exercising outside after dark, choose a well-lit route, wear bright clothing and be wise when wearing ear phones in quiet areas.

Enjoy!

Keep calm and try Pilates

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exercise, gym, health, mats, Pilates, stress, teachers, tension, yoga

Fed up of running in the rain and sick of the sight of the swimming pool, why not try Pilates this winter?

Our foolproof guide will tell you all need to know about this popular exercise so you can decide if it is for you.

What is Pilates?
Pilates is a gentle exercise that aims to strengthen the body with specific emphasis on core strength to improve general fitness and wellbeing.

It was created by German-born Joseph Pilates who developed the exercise believing that mental and physical health were linked. Pilates immigrated to the US in the 1920s where he opened New York studio and taught for many years but his legacy lives on today in studios around the world.

I have heard about apparatus and mat work, what is the difference?
Mat work can be done on the floor alone or it can incorporate equipment such as hand weights, stretch bands, gym balls and foam rollers all of which can add intensity to a workout. The Reformer, Cadillac, Wunda Chair, Spine Corrector and Ladder Barrel are all equipment designed by Joseph Pilates that are part of the plan.

Who can do Pilates?
One the great things about Pilates is that it is suitable for people of all ages and fitness levels. From total beginners to professional ballet dancers, the exercises can be tailored to each student so they can challenge their body and build strength.

We do suggest that before starting a new exercise regime that you talk to your GP about any health concerns or injuries.

What should I wear?
The key thing when doing Pilates is to be comfortable. Many people go for gym clothes but soft, cotton breathable trousers and a cool t-shirt or top are perfect for a beginner finding their feet.

What do I get out of Pilates?
Practicing Pilates on a regular basis can help improve balance, joint mobility, muscle tone and posture. It is also an excellent way to focus the breath to relieve stress and tension.

Can Pilates help reduce back pain?
There has been research and evidence that claims Pilates can offer pain relief to people with non-specific lower back pain. Using apparatus offers support someone with back pain but for these to be effective, they need to be tailored to the individual by a qualified health professional. Do remember that most Pilates teachers are not medically qualified and therefore they aren’t able to prescribe medicines, treat injuries or offer therapy.

Can Pilates help me lose weight?
As Pilates is a muscle-strengthening activity, it can help maintain a healthy weight. Some classes are gentle and others are more dynamic and offer a harder workout. If you are looking to lose weight, it is best to combine Pilates with a more aerobic activity like cycling, running or swimming as these increase the heart rate and help improve fitness.

Can Pilates cause injury?
In general, injuries are uncommon because Pilates is a low-impact exercise. The key thing is to find a qualified teacher and a class suited to your level of fitness and ability.

What’s the difference between Pilates and Yoga?
Pilates and Yoga are both exercise methods intended to develop balance, flexibility, posture, strength and promote mindful breathing and both connect between physical and mental health. With yoga there is more of a focus on relaxation and meditation is key to this discipline. Pilates can be done using apparatus and mats, whereas classic yoga doesn’t require equipment. The exercises in Pilates flow without the static poses associated with yoga.

How do I know which class is right for me?
Pilates is taught in gyms, village halls, parks and small studios decked out with professional equipment. Classes are taught in small groups or on a one-to-one basis and tend to last between 45 and 60 minutes.

There is currently no legal requirement to be registered or have a Pilates qualification. However, experienced teachers tend to have a minimum of 450 teacher-training hours and there is a recognised level 3 qualification for mat-based Pilates teaching.

As well as looking at experience, it is also a good idea to try a class, see if you like the teacher’s approach and rapport with the students and maybe ask others what they think.

Once you have found a teacher you like, take time to get used to the exercises and find your Pilates comfort zone and we are pretty confident you will enjoy it and find many benefits.