Too busy to get to that yoga class and stock up on your five-a-day? Try these quick-fixes for long-lasting health, says Liz Alvis.
Too busy to get to that yoga class and stock up on your five-a-day ? Try these quick-fixes for long-lasting health, says Liz Alvis.Getting a healthy work/life balance may be difficult, but it’s essential to look after yourself otherwise your body won’t be able to cope with all those stressful demands being placed on it. Here our experts offer their top tips.
Exercise on the go
“Busy people want to hit the gym and burn off some calories, but struggle to find the extra hour travelling to and from the gym on top of workout time,” says personal trainer Tim Weeks. “But you can burn off those calories just by making a few small changes in your day. Here are some simple tips and tricks.”
At work, out shopping, in the station: whenever you see a lift or escalator – take the stairs. And if you must take the escalator, walk up it.
Dread the congestion of the school run? Park five or 10 minutes from school rather than dumping your kids outside the gate. You and the kids get some fresh air to start the day; it’s healthy for them and you; you burn calories, and you get a stress-free school run!
When you get the bus, jump off a stop early and walk the extra five minutes.
When you’re taking the kids to the park, push the buggy – don’t drive.
Take a nice stroll to get your Sunday papers – don’t get them delivered.
Meeting a friend for coffee or going for Sunday lunch with the family? Choose somewhere close to home so you can ride your bikes there and back, rather than driving.
Clean the house. A good spring clean will increase the heart rate. By simply sweeping or mopping the floor whilst concentrating on your core muscles you can kill two birds with one stone.
The humble brisk walk is the perfect way to fill a spare half hour. Studies have shown a raft of benefits for those who step out for a constitutional, including better brain function and better longevity in older citizens, as well as higher fitness levels in kids.
To book a free consultation call Tim Weeks on 07969 004 490 or visit timweeksonline.com
Yoga for the super-busy
“Simple stretches and breathing techniques can be done by anyone and can slot into your day without it feeling like you’ve had to sign your life over to an Indian ashram,” says fitness expert Rachael Woolston. Try the following:
Cross-legged
This simple posture can be done anywhere, at work in a quiet staff room or just before you get into bed. Sit cross-legged for five minutes, back against a wall if you need to. Ensure both hips are level and your back is straight, neck long as if a string is pulling you up straight. Rest your hands on your knees, palms up. Inhale through your nose for a count of three, hold for two and then slowly exhale for a count of four. Try to keep your shoulders relaxed, breath steady. This pose opens up the hips and improves ankle flexibility, while breathing properly helps calm and focus the mind, and encourages the opening of the chest muscles which can become tight after sitting at a desk for long times.
Downward dog
This will only take five minutes so it’s great to fit in just before you start getting ready to go out. The feeling of length through the spine and legs helps improve your posture so you’ll look slimmer too. Start in a kneeling position, knees hip-width apart, hands under the shoulders, fingers spread wide. Inhale deeply through the nose and then, as you exhale, fold your toes under and lift your bottom to the sky in an inverted V-shape. Gently shake your head a few times to release any tight muscles and open and shut the mouth to relieve the jaw. Hold for five breaths. Relax and sit back on your knees, stretching your arms forward along the floor. Repeat 10 times.
Awaken and flex
If you have no other time in your day then this routine is a great all-rounder for improved spine, leg, chest and shoulder flexibility. Just set your alarm 10 minutes early and you’ll ensure you get supple with the sunrise! Sit and hug your knees to your chest and begin rolling backwards and forwards down the spine, aiming to roll on to the shoulders and right on to your feet. Repeat 10 times. From here roll onto your shoulders, supporting the position with your hands on your back, elbows as close as possible. If you can’t get into this posture perfectly, that’s fine. Work towards it and it will come. Hold for 10 breaths, before dropping your legs over your head. The ideal is for them to come to the floor but this may not happen immediately if the back of your thighs are tight. Hold for 10 breaths. Then slowly roll out and come into a bridge, placing your hands under your hips, feet hip-width apart. Hold for 10. Come out of the posture and then stretch forward, hands either on the thighs or reaching around the feet. Hold for 10 seconds. Finish by rolling through the spine again 10 times.
Rachael Woolston is the founder of women-only outdoor fitness camps and yoga for drop-outs. See fitbitchbootcamp.com for more details.
3 top health boosters
Try these supplements to keep your body in tip-top shape
Bio-Fish Oil, £12.95, provides the same omega-3 health benefits as eating oily fish. Bio-Glucosamine MEGA, £9.95, contains glucosamine to stimulate joint cartilage. Bio-Pycnogenol, £13.95, is an antioxidant plant extract that prevents free radical damage.
All of these supplements are available from Pharmanord. For more info call 0800 591 756 or visit multivits.co.uk
Nutritional know-how
If you’re constantly rushing around like a headless chicken, it’s all too easy to let your diet suffer. Instead, try these simple tips from nutritionist Kim Pearson to boost your health with minimal effort.
Go organic. Swapping your usual groceries for organic versions is one of the easiest ways to increase your nutrient intake and decrease exposure to toxic chemicals routinely used in traditional farming methods.
Instead of your usual black tea, opt for rooibos instead. It is similar in taste, naturally caffiene-free and high in antioxidants which help combat ageing and prevent age-related diseases. Change your usual cow’s milk to a dairy-free version like rice milk for further health benefits.
Swap fatty meats for veggie protein sources. There is now a large range of great tasting vegetarian protein sources. Try using quorn pieces in your stir-fry or making soups and casseroles with mixed beans. This is a super simple way of decreasing your intake of saturated fat, helping to improve cardiovascular health. An added bonus is that they’re often cheaper too!
If you often find yourself throwing food away, opt for frozen fruit and vegetables. These keep for many weeks and retain their nutrients longer than ‘fresh’ options.
Change your 11am biscuit for a bowl of fresh berries. They are naturally sweet, rich in nutrients and low in sugar, meaning they won’t negatively impact your blood sugar levels which promotes weight gain.
To find out more about Kim visit kim-pearson.co.uk or contact her on 07732 785 837.
Quick health boosters
Here are some quick and easy ways to improve your health by making small changes to your diet
Promote heart health – with fish “Include oily fish such as mackerel, sardines, anchovies, salmon and herring in your diet,” advises Shona Wilkinson, head nutritionist at the Nutri Centre. “These are packed full of omega 3 essential fatty acids that have a beneficial effect on the heart.” Boost your brain power – with berries “It has been suggested that a lack of antioxidants can result in loss of memory and concentration,” says Shona Wilkinson. “Antioxidants are contained in coloured foods so try and eat a wide variety. Foods high in antioxidants include blueberries, gogi berries, acai berries, peppers, cranberries and red kidney beans.” Protect your bones – with cider vinegar “There is some interesting research into the effect of adding cider vinegar to foods,” says women’s health expert Dr Marilyn Glenville. “It seems that vinegar can increase calcium absorption. Use cider vinegar either in salad dressings and so on or as a drink – just sip one tablespoon of cider vinegar and honey in a cupful of warm water up to three times a day.” Kickstart your digestion – with papaya “Eat plenty of fibre,” says Shona Wilkinson. “Fibre moves through the digestive system, keeping the gastro-intestinal tract running smoothly and helping maintain a healthy colon. Include high fibre foods in your diet such as lentils, beans, nuts, broccoli, cabbage, all-natural cereals and figs. Also, eat papaya as this fruit contains papain, a digestive enzyme. Papaya tastes lovely and is a good way to get natural enzymes into your body.”
The simple way to your five-a-day
Nutritionist Liz Tucker (behappybehealthy.co.uk) suggests two quick and easy ways to get all the nutrients you need.
Super berry five-a-day smoothie
150g strawberries, chopped
100g raspberries
100g blackberries
100g blueberries
300ml natural apple juice
Throw everything into a blender and whiz until smooth. Pour into a glass. For a really cooling drink stir in crushed ice.
Roasted red soup
100g butternut squash
150g tomatoes
1 large red pepper, roughly chopped
1 red onion, roughly chopped
2 cloves of garlic
Olive oil
Boiling water
Chunky chop the squash and boil until cooked but still firm. Keep hold of the water for later. Put all the veg into a large baking tray and add enough olive oil to coat lightly. Roast in a pre-heated oven until well cooked, about 20 minutes. Pour everything into a saucepan, including the squash water, and blend with a hand blender, adding more water if too thick. Put through a sieve (this isn’t compulsory but taste-wise it’s really worth it), re-heat and serve.
By Liz Alvis
