Looking after your muscles as well as heart is important to stay fit and healthy. Adults are advised to do muscle-strengthening exercises twice a week, as well as aerobic exercise, to help them stay active for longer. Hard core visits to the gym don’t appeal to everyone and with an ageing population practices such as Tai Chi are becoming increasingly popular.

The ancient art of Tai Chi combines deep breathing and relaxation with gentle movements, helping to promote and strengthen muscle health and fitness. Although Tai Chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness – muscle strength, flexibility, balance and, to a lesser degree, aerobic conditioning.

KEY BENEFITS

• Increased muscle strength – Tai Chi can improve both lower-body and upper-body strength. When practised regularly, Tai Chi can be comparable to resistance training and brisk walking. Although you aren’t working with weights or resistance bands, the exercises strengthen both the lower and upper extremities and also the core muscles of the back and abdomen.
• Improved flexibility – Tai Chi can boost upper and lower-body flexibility as well as strength.
• Better balance – Tai Chi improves balance as it improves the ability to sense the position of your body in space, something which naturally declines with age. Improved balance may also help reduce the number of falls and all the associated complications.
• Aerobic conditioning – Depending on the speed and size of the movements, Tai Chi can provide some aerobic benefits.
All of these potentially life-changing benefits are possible from the regular practice of Tai Chi walking, the foundational stepping technique that forms the basis of all Tai Chi movements

WALK THE WALK

Firstly, if you’re looking for a life-changing, four-week weight loss programme that delivers a six-pack, then the scientific evidence is pretty thin and you’re probably going to be disappointed. However, if you are looking to improve your balance and core strength while reducing stress levels without worrying about the impact of exercise on your joints, then walk this way! What’s more, it will help you burn some calories, too.

In the simplest terms, Tai Chi walking is a stepping technique that focuses on controlled weight transfer through slow, deliberate movement. There’s an abundance of advice on different techniques out there but here’s a basic guide for beginners that floats our boat:

LEARN THE BASICS

• Starting in a standing position with your feet shoulder-width apart, one foot slightly ahead of the other, knees slightly bent with arms relaxed and hands resting in the small of your back.
• Slowly shift you weight backwards onto the rear foot then then turn your front foot slightly outwards and bring your rear foot slowly forwards, placing the heel gently on the ground before gradually rolling your weight forward towards the toe until the entire foot is flat. Focus on a controlled, continuous flow.
• Shift the weight backwards on to the rear foot again and repeat the process.
Once you’re comfortable with the basics steps you can start integrating arm movements and focusing on the breathing side of things which is such an important part of Tai Chi.

Aim for 10 minutes a day to start with and build at your own pace. However, it won’t take long before you notice an improvement in your core strength, balance and hopefully your mental health, too.

Here are five easy exercises which you can do at home in only five minutes. Do each exercise for up to one minute then as you improve turn this into a circuit by repeating the sequence twice, then three times so it takes 15 minutes. 

1 Stair climbing

Run up and down stairs at a fast pace non-stop for one minute – it will boost your heart rate and as it’s weight-bearing it will load your bones too. If you find it easy, then try carrying something heavy (evenly loaded carrier bags full of books will do fine). 

2 Squats

Unless we do some strengthening exercises, we lose muscle and that means we have less calorie-burning dense tissue which leads to a reduction in your metabolic rate. Stronger, denser muscles burn more calories even when you’re at rest.

Stand with your feet shoulder-width apart (or slightly wider) and push your hips back as if you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight into your heels then push up to bring yourself back to the starting position. Work up gradually to squat for 30 seconds then build it up to one minute. 

3 Ropeless skipping

Imagine holding a skipping rope then rotate the ‘rope’ forward as if you’re skipping. Add in the footwork, you can hop from one foot to the other or jump lifting both feet simultaneously. Remember to keep the arms turning – you can alternate circling forward and backward – and keep going for up to one minute. 

4 The plank

The plank works 100 per cent of your abdominal muscles compared to 64 per cent for sit-ups. You’re also less likely to strain your neck, which is common when doing sit-ups.

On the floor, get into a push-up position then bend your elbows at 90-degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from your head to your feet. Hold the position for as long as you can up to one minute (and remember not to hold your breath).

5 Lateral raises

Stand with feet hip-width apart, arms by your sides holding weights in each hand. You could start with bottles of water or tins of soup then build up to using hand weights. Raise your arms up and out to the side to shoulder level then slowly lower them back down and repeat. Don’t be tempted to let your arms drop suddenly, try to resist gravity. Keep going for up to one minute.

FIVE TIPS TO  KEEP YOUR FITNESS REGIME ON TRACK

Set aside time for exercise

Develop a structure and pattern to your exercise. Build it into your daily routine by adding into your diary or blocking it out in your work calendar as you would a work meeting.

Focus on your goals

Set small, short-term achievable goals that you can meet, such as ‘I’ll do five sessions this week’ or ‘I’ll use the heavier weights for the next session’.

Eat well

It’s really important to look after your nutrition – maintain regular mealtimes and try to avoid snacking, especially in the evening.

Sleep well

Make sure you wake up reasonably early and go to bed reasonably early. Sleep is important for our mental well-being.

Have fun!

Be kind to yourself. If your body needs a rest from its new exercise routine, take it. Fitness should be fun.

More than 4.3 million Brits suffer from diabetes according to official figures. The actual number could be much higher with an estimated 1.3 million living with an undiagnosed condition and a further 6.3 million who are either prediabetic or at a high risk of becoming diabetic.

This month sees Diabetes Week which aims to change the negativity around the disease, which all too often sees people blaming and shaming those living with diabetes. Experts say that attitude won’t help beat what is a complicated condition, urging more openness about what can be done to help.

WHAT IS IT

Diabetes is a life-long condition that causes a person’s blood sugar level to become too high. It can happen when your body doesn’t produce enough insulin or the insulin it produces isn’t effective. More people than ever have diabetes, with greater numbers at risk of type 2 diabetes.

There are 2 main types of diabetes:
• Type 1 diabetes – where the body’s immune system attacks and destroys the cells that produce insulin.
• Type 2 diabetes – where the body does not produce enough insulin, or the body’s cells do not react to insulin.

Type 2 diabetes is far more common than type 1. In the UK, around 90 per cent of all adults with diabetes have type 2.

CAUSES

The amount of sugar in the blood is controlled by a hormone called insulin which is produced by the pancreas, a gland behind the stomach. When food is digested and enters your bloodstream, insulin moves glucose out of the blood and into cells where it is broken down to produce energy. If you have diabetes, your body is unable to break down glucose into energy. This is because there’s either not enough insulin to move the glucose or the insulin produced does not work properly.

There are no lifestyle changes you can make to lower your risk of type 1 diabetes and the condition is mainly managed by medication. You can help manage type 2 diabetes through healthy eating, regular exercise and achieving a healthy body weight.

SYMPTOMS

Type 1 diabetes can develop quickly over weeks or even days, while many people have type 2 diabetes for years without realising because the early symptoms tend to be general.
Visit your GP as soon as possible if you experience the main symptoms of diabetes, which include:

• Feeling very thirsty
• Peeing more frequently than usual, particularly at night
• Feeling very tired
• Weight loss and loss of muscle bulk
• Itching around the penis or vagina, or frequent episodes of thrush
• Cuts or wounds that heal slowly
• Blurred vision

RISK REDUCTION

There’s little we can do to prevent type 1 diabetes but there is something that you can do to help prevent type 2. More than 12 million people in the UK are at risk of developing type 2 diabetes. And type 2 diabetes is serious. In around three in five cases, type 2 diabetes can be prevented or delayed by maintaining a healthy weight, eating well and being active.

You can reduce your risk of developing Type 2 diabetes by:

• Eating well
• Moving more
• Losing weight if you’re overweight

How confident do you feel when the temperature rises and it’s time to think about exposing that milky white bod of yours? Truth is that most of us are a tad shy when the sun shines. But it needn’t be that way. A few simple lifestyle changes and a clear focus on the do’s and don’ts of exercise can help you attain that dream beach look. Here’s a low-down on slimming down and toning up.

Be prepared to put in the work – Getting in to shape doesn’t come easy. Be prepared to be disciplined with what you eat and drink and to exercise at least three times per week.

Nutrition is key – There’s no need to cut out everything you enjoy, you just need to eat right 80 per cent of the time and the other 20 per cent won’t hurt your progression too much. Reduce your carb intake (especially in the evening) cut down the alcohol and eat plenty of meat, fish and veg. If you must snack, snack healthy – so fruit, nuts, seeds and raw veg.

Treat yourself – That’s right… if you find it too hard cutting everything out in one go give yourself a healthy challenge. Eat right Monday to Friday, don’t drink and stay away from the sweets and chocolates. Come Saturday and Sunday you can reward yourself with some of the things you enjoy. Don’t overdo it though, you don’t want to cancel out all of that previous hard work.

Short but sweet – There’s no need to pound away on the treadmill and cross-trainer. With the right advice you can get a far more beneficial workout done and dusted in 45 minutes. Don’t get us wrong, it won’t be an easy 45 minutes but going at it hard will speed your metabolism up, meaning you burn calories when you’re not even at the gym.

Don’t avoid the weights – The stronger your muscles are the more efficient your body will be at burning fat. If you’re concerned about getting too bulky, don’t fret as weights will not necessarily make you bigger, just give you a nice shape. This is especially true for women as you don’t usually have enough testosterone in your bodies to be able to build masses of muscle. Make sure you get advice from a trainer before you start though to avoid causing yourself any injuries.

Get help – Personal trainers and fitness coaches are there for your benefit and can really help you reach your goals faster and safer. Personal training doesn’t have to be expensive and not only will you see the physical benefits you will undertake a lifestyle change to ensure you don’t revert back to your old ways after the summer.

Picture perfect – Snap a before selfie in the mirror and keep it accessible (on your phone or tablet) so you can see it daily. When you feel like having that glass of wine or chocolate, look at the picture and remind yourself why you shouldn’t cave in just yet. If you can find a picture of yourself in the past with the body shape you were happy with, keep it handy too. This will help you stay focused – if you have been there before you know you can get there again!

TAKE-FIVE QUICK-FIT PLAN

1. CARDIO: 30 minutes of interval training. Try doing one-minute fast run on the treadmill followed by one-minute walking. Ensure your fast run is enough to make you want to stop at the one-minute mark.

2. RESISTANCE: Do big compound exercises such as squats, deadlifts and press-ups. These will burn more calories than the bicep curl and tricep extensions and speed up your metabolism meaning you’ll burn calories faster.

3. STRETCH: Regular stretching will aid your workouts. You will feel stronger, your exercises will feel safer and your aches and pains will be reduced.

4. TRY A CLASS: Classes such as spinning, bootcamp and body pump are sure-fire ways to hit it hard and eat away at those calories. If you are looking for a bit of fun, try zumba to get you in the mood for summer.

5. REST: This is the most important point. No matter how hard you push yourself, your body will not change unless it gets the rest it requires. Alternating your workout days with a rest day is the best way to train meaning you come back strong and hit each workout at 110 per cent.

Even if you’re not sitting exams, it’s so important to keep an eye on our mental health in these difficult times. Here are a few tips to help keep you on top of things over the coming months.

REASSURING ROUTINE

Establishing and maintaining a healthy daily routine can help put you in a positive mind-set. Getting up at the usual time, preparing a healthy breakfast, scheduling time for exercise, set times for dinner – all this can really help.

KEEP ON MOVING

Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better. Exercise also keeps the brain and your other vital organs healthy. And exercise doesn’t have to mean a sweaty two-hour session at the gym. Taking time for a brisk walk in the park or round the garden is awesome for a healthy mind. Even doing housework can help keep you active. Experts say most people should do about 30 minutes exercise at least five days a week. Try to make physical activity that you enjoy a part of your day.

YOU ARE WHAT YOU EAT

There are strong links between what we eat and how we feel. For example, caffeine and sugar can have an immediate effect. But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body. A diet that’s good for your physical health is also good for your mental health. Try to maintain a healthy balanced diet with lots of different types of fruit and vegetables, wholegrain cereals, nuts, seeds and oily fish. Eat at least three meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have.

LIMIT THE BOOZE

If you’re sitting GCSEs then then this really shouldn’t apply but for if you’re 18+ then be careful not to rely on alcohol for a lift in mood. You might feel a bit more at ease in the very short term, but the effect is only temporary and when the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Occasional light drinking is perfectly healthy and enjoyable for most people but stay within the recommended weekly alcohol limits

LIST IT

Don’t underestimate the power of creating a to-do list. Arrange things in order of importance and try to focus on the most urgent first. If your list seems overwhelming and difficult to start, try breaking everything down into easier chunks, and remember to give yourself credit for completing them. Try not to do too much at once. If you take on too much, it can be hard to complete any individual task well, which itself can be highly stressful.

THE POWER OF POSITIVE

Allow yourself some positivity. Take time to think about the good things in your life. Think about what went well today and try to list three things you’re thankful for. There’s a direct link between how we think and how we feel.

SWITCH OFF

Give yourself some ‘me time’– there’s only so much effective revision you can do in one day. Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up. Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep our mental health suffers and our concentration goes downhill.

HAVE FUN

Strong family ties and supportive friends can help you deal with the stresses of life. The constant stream of news and social media updates about the crisis in the Middle East can be anxiety-inducing, so make time to catch up with friends to just have fun and discuss other things like films, books, hobbies, etc.

UNLEASH THE FEELINGS

Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. Talking this way isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy.

ASK FOR HELP

None of us is superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear.

More than one in three of the population will be affected by some form of allergy during their lives. Some surveys suggest that it could even be as high as 44 per cent of British adults who suffer from some form of invisible hell and the figure soars to more than 50 per cent among children.
Of all allergies, hay fever is one of the most common, affecting around a quarter of us – so when the sun comes out and the temperatures rise so does the misery for a significant chunk of the population.

‘TIS THE SEASON TO SUFFER

A stuffy nose, itching and red eyes, uncontrollable sneezing fits, painful sinuses and a scratchy, sore throat are all too familiar for many. Two main types of pollen affect hay fever sufferers in the UK – grass pollen and tree pollen. According to the NHS, about 95 per cent of sufferers are allergic to grass and around 25 per cent to tree pollen – which means some are allergic to both.
The Met Office official pollen count monitoring service runs from late March when tree pollen starts, through the grass pollen season in mid-May and finishing at the end of September when the weed pollen ends. In reality, the pollen season can start much earlier!

FIGHT BACK

There are actions that can be taken to mitigate the symptoms. You should always check with your GP first, but here are a few top tips that might just help navigate hay fever season:

• Get used to checking the pollen count on a daily basis so that you can plan your day.

• Always dry clothes indoors rather than on a clothesline to prevent pollen particles being blown onto them.

• Plan outdoor activities after any rain as the pollen count will be lower. When you are outside, put petroleum jelly (such as Vaseline) around your nostrils to trap pollen.

• Try tying your hair up and wearing a cap or hat when outside to prevent pollen particles getting caught in your scalp, as well as using wrap-around sunglasses to prevent them coming into contact with your eyes.

• When you come home change out of your outdoor clothes to prevent spreading pollen around the house. Wash your face as soon as you get indoors on high pollen count days to remove allergens so that they can’t cause a reaction.

• Spring clean the house before spring so you are not sneezing and suffering while disturbing dust. Vacuuming the house regularly, especially beds and fabrics helps to remove pollen particles and allergens.

• Shower at night before sleeping to remove pollen particles from your hair and body. Remember to clean mould in the bathroom regularly to avoid the spread of mould spores.

• Ensure you have good ventilation in the bathroom and kitchen to remove excess moisture to avoid damp. Lower damp levels mean less mould spores and dust mites. If necessary, buy a dehumidifier to reduce moisture levels.

• Make your bedroom an allergy-free haven where you can rest and get a good night’s sleep. Close windows or use an air-conditioner preferably with a HEPA (High Efficiency Particle Arresting) filter to capture the pollen and circulate the air.

The AJ Bell Great Birmingham Run will see thousands of proud Brummies pounding the streets to raise cash for a myriad of great causes. You may not be taking part but it’s highly likely that you’ll get caught up in all the emotion and will vow to don a pair of trainers and finally take up running. But is it really good for you?
Simply put, running will give you a total body workout and improves loads of aspects of your health. Here’s how…

Lose weight
Running requires a lot of fuel. In fact, the average person can burn as much as nearly 500 calories on a 40-minute run – even more if you throw in a few slopes or some interval training.

Boost legs and core
It’s no surprise that running is a fantastic workout for all aspects of your legs, with your inner and outer thighs, quads and hamstrings are all being used. However, it’s great for your core strength too as those deep muscles play important roles stabilising your spine and transferring power between your swinging arms and legs.

Build muscle strength
This increases with running, reducing joint problems, lowering blood pressure and improving all-round fitness. Regular running helps to improve and maintain the density or strength of your bones, reducing your risk of developing osteoporosis.

Cut the risk of diabetes
Your pancreas makes insulin, which is responsible for normalising your blood sugar levels. Regular exercise and keeping to a healthy weight lowers your risk of developing Type 2 diabetes by as much as 50 per cent.

Cut the risk of cancer
You can halve your risk of bowel cancer by running regularly! Irritable Bowel Syndrome (IBS) symptoms are also relieved by easing constipation and bloating. Stress levels are closely linked to IBS too, so running helps.

Get an endorphin hit
Feelgood brain chemicals and hormones are released when you run, helping to ease stress and anxiety and treat depression. In addition, your risk of dementia and stroke falls as brain circulation is kept healthy. Concentration, memory and motivation sharpen and sleep improves, too.

Healthy heart
You can reduce your risk of heart disease by up to 35 per cent with regular exercise. Reductions in weight, blood pressure and ‘bad’ cholesterol levels lead to a healthier heart.

Breathe easier
Running improves your lung capacity and strengthens your respiratory muscles – these are the muscles between your ribs and in your diaphragm. Your lungs also become more efficient which is great news for those with asthma.

Feel the freedom
Running costs nothing. You can do it anywhere, around any routine and unlike a lot of other exercises there’s not much of a learning curve. Plus, it’s very easy to go at your own pace.

TOP TIPS

OK, so you’re sold – you’re going to give it a go. But how do you make sure you keep it up and it becomes part of your regular routine? Running can get pretty boring, so here’s a few tips to help you on your new jogging journey.

EASY DOES IT: When you first start running don’t try to do too much too soon. An average beginner’s pace is around 13 minutes per mile, but if you find that too hard or not challenging enough, simply adjust your pace and you’ll soon get a feel for what your body can do.

GET COMFORTABLE KIT: You don’t need to spend a fortune but clothing has to feel comfortable. Socks, vests, shorts and a decent pair of trainers will all help – the more everything sits comfortably the less they become an excuse to stop.

SET YOURSELF CHALLENGES: The more you can overcome challenges the better you will feel and the more likely you’ll continue. Start with small challenges and then gradually build up to other things you can do to ‘toughen’ you up – like run when it’s raining, run all the hills or run into a headwind.

BREATHING: It’s so important to remember to breathe properly. Expanding your chest causes tension in the shoulders. The more you can relax, the more you can move the breathing to the diaphragm. Trying to breathe every four, six, or even eight steps can help to both distract and relax.

POSTURE: Are you engaging the stomach and glutes? Imagine starring in your own run film and run the way you think you would want to see yourself running.

FORM: Look at the shadows to see what your arms and legs are doing. Try to feel where the wind is catching you and become more aerodynamic. How much can you relax shoulders and arms?

DISTRACTIONS: Studies have shown that running to music can be hugely helpful but you can also try listening to an audiobook or podcast. There is often an urge to add a bit more distance to get to the next chapter but you also get to associate landmarks, run routes and distances with moments in the book.

MIX IT UP: There are lots of things that you can change in your training to make it more enjoyable – try a different route, run along one of our awesome canals, try getting on a track or you can vary the type of training session you’re doing (like intervals, run/walk or progressive pace).

REST: Take rest days between your running days and take plenty of minutes to warm up before each session. Stretching before and after exercise is beneficial and something that many of us forget to do enough.

March is Ovarian Cancer Awareness Month, representing a chance to raise awareness of this awful killer and to highlight the inequalities that thousands of women with ovarian cancer face in receiving the best care regardless of age, location or ethnicity.

Ovarian cancer is the biggest gynaecological killer of women in the UK – and the survival rates here are among the worst in Europe. It’s the sixth most common form of cancer death in women, after breast, lung and bowel cancer. Yet the average GP will see only one case of ovarian cancer every five years.

More than 7,500 cases of ovarian cancer are diagnosed each year (that’s more than 140 women each week) and the disease claims around 4,000 deaths annually. Shockingly, in the UK just one in three women live more than 10 years after diagnosis.

Worrying statistics which should focus all our minds in Ovarian Cancer Awareness Month. With increased awareness encouraging early detection, we can save lives. And there is some positive news. Since the early 1970s, ovarian cancer mortality rates in females have decreased by nearly a quarter in the UK. Let’s help improve this even more.

WHAT IS OVARIAN CANCER?

The ovaries are two small glands that form part of the female reproductive system, which is also made up of the vagina, cervix, uterus (womb) and Fallopian tubes. Ovaries have two main functions: Produce, store, and release eggs for reproduction and produce the female sex hormones oestrogen and progesterone

Ovarian cancer occurs when there are abnormal cells in the ovary which multiply, creating a tumour. Tumours will either be benign or malignant. Benign tumours are non-cancerous and do not usually spread to other parts of the body. They may require some treatment but are rarely life threatening. If the tumour is malignant, it is cancerous and when left untreated may spread to other parts of the body. Treatment will depend on the type, stage and grade of ovarian cancer diagnosed.

EARLY WARNING

Three-quarters of women are diagnosed once the cancer has already spread, making treatment more difficult. The current five-year survival rate for ovarian cancer is between 35 and 46 per cent. If diagnosed at the earliest stage, up to 90 per cent of women would survive five years or more, while with late-stage diagnosis this drops to around 16 per cent. This is why awareness is so important, to drive forward improvements in diagnosis, treatment and survival.

The two most important aspects affecting a woman’s risk of developing ovarian cancer during her lifetime are age and family history. The risk of ovarian cancer increases with age, and it’s most common in women over 50, particularly those who have gone through menopause. However, it can also affect younger women.

Most cases of ovarian cancer are ‘sporadic’ or one-offs. This means that close female relatives of someone with ovarian cancer do not necessarily face an increased risk of developing the disease themselves. However, in around one in every 10 cases, a family link can be identified.

WHAT TO LOOK FOR

Symptoms are frequent (they usually happen more than 12 times a month) and persistent.

There are four main ovarian cancer symptoms:
• Increased abdominal size/persistent bloating (not bloating that comes and goes)
• Difficulty eating or feeling full more quickly
• Needing to pee more frequently or urgently
• Pain around your tummy to the top of your thighs

These can also be symptoms of other, less serious, conditions such as irritable bowel syndrome, ovarian cysts and polycystic ovary syndrome so if you’re experiencing them it doesn’t necessarily mean you have ovarian cancer. Other symptoms can include back pain, unexpected weight loss, change in bowel habits and extreme fatigue.
If you regularly experience any of these symptoms, and that’s not normal for you it is important that you see your GP. If you are 50 or over and have symptoms that are new for you which are similar to those of irritable bowel syndrome (IBS), your GP should offer you tests to check for ovarian cancer. It is worth noting that unlike cervical, bowel and breast cancers, there is still no reliable, effective screening method for ovarian cancer.

Once upon a time a trip to the gym meant trying to avoid some rather threatening looking meatheads, veins angrily throbbing as they lifted impossibly large weights. Nowadays you’re more likely to encounter lots of rather cheerful looking people, decked out in Lycra leaping up on down on mini trampolines. The UK has officially embraced the rebounder.

WHAT IS A REBOUNDER?

In a nutshell, it’s just a small trampoline that’s essentially the same as the giant thing gathering moss in your garden. It’s a compact piece of kit that provides efficient, low-impact exercise and it’s a terrific way of getting fit and being kind to your joints. And because its compact size means that it’s pretty much suited to every home, you’re not at the mercy of the Great British weather (at the time of writing it’s rained pretty much every day since New Year).

We’ll get on to just some of the benefits shortly but it’s worth spending some time on the kit itself. There are so many rebounders, mini trampolines and trampettes available it can be quite overwhelming when looking to splash the cash. Take note, it’s best to avoid the super cheap ones unless you’re looking for a toy for the kids. If you really want to reap the benefits, then you must be prepared to invest in a quality product that’s a decent weight for stability and high enough off the ground to get a proper bounce in.

You’re then looking at either a bungee or spring rebounder. As long as you buy a quality product then both are perfectly good, it’s just a question of personal taste, goals and budget. Essentially a bungee is quieter, lower impact and more expensive. The spring rebounder (which you’re probably more familiar with from the gym) is best suited to a higher intensity workout and is a bit cheaper.

BENEFITS OF THE BOUNCE

The joy of the rebounder is that you can bend your exercise regime according to your personal fitness level and goals by simply incorporating different movement patterns into your bouncing. But here are just some of the health benefits you can expect:

Lymphatic drainage
This seems to be the one that most people associate with rebounding! The lymphatic system makes up a vital part of our immune systems by removing excess fluid from your tissues. Jumping up and down on a rebounder is incredible for boosting the lymphatic system as the one-way valves of the lymphatic system are forced to open at the top of the jump and close at the bottom of each bounce creating an invigorating lymphatic flush.

Kind on joints
If you want to put less stress on your joints while exercising than get a rebounder. Some experts reckon there’s as much as 85 per cent less shock of impact when using a high quality, well sprung rebounder, compared to working out on a hard surface. This means that you can work out for longer with a much-reduced risk of injury.

Muscle mass
As a weight bearing activity you can look forward to stronger bones while improving muscle strength and tone.

Core strength
The most efficient way to train our core is in the vertical position, which is how these muscles are used most of the time, improving posture and keeping us upright. So, no need for any more ab crunch workouts – hoorah!

Weight loss
Due to the unstable nature of a rebounder, 15 minutes of bouncing exercise has roughly the equivalent cardiovascular benefits of 30 minutes of jogging or running. Combined with a higher calorie burn per minute compared to jogging, it means a super-efficient way to lose weight.

Bone density
As we get older, we lose bone mass and mineral content from our bones. The gravitational force experienced at the bottom of the bounce strengthens bones which is great for helping keep us safe.

Improved digestion
The motion can stimulate the digestive tract and increase flexibility, while strengthening abdominal muscles.

Heart health
Like any cardio activity, the rebounder will help strengthen your heart muscles and decreases the amount of work your body has to do to pump blood – all very good news for your overall heart health.

Stress relief
There may be something to the phrase ‘jump for joy’ as bouncing around will help release endorphins — natural substances that help you feel better and maintain a positive attitude.

So, there you have it. just some of the benefits… and we haven’t even mentioned strengthening your pelvic floor and improving bladder control. Not only is it great fun and an efficient way to stay fit, it’s also suited to all ages and fitness levels. And you can do it in the comfort of your own home, even though everyone seems to still want to do it in the gym!

The snow is looking pretty good across Europe right now so why not reward yourself with an alpine treat and reap the health benefits to boot. Glorious fresh mountain air, breathtaking scenery and awesome fun with family and friends. Whether you’re stepping out for the first time or if you’ve spent a lifetime slopeside, the benefits of skiing and snowboarding are numerous. Here are just a few to whet the appetite…

MIGHTY MUSCLES

Skiing and snowboarding work a lot of muscles and are great core workouts. Your thighs do lots of work, but the isometric posture means your quads are consistently engaged and we all know the long-term benefits of a strong core. You’ll also be strengthening your calves, hamstrings and glutes too. Nice!

STRONG BONES

Your knees and legs have to endure the weight and tension from your whole body, and this makes them stronger. Apart from strengthening the knees and legs, your bones will get stronger too, helping prevent osteoporosis.

FEEL THE BURN

Burning calories has never been such fun! Experts suggest you can expect to use between 300 and 500 calories per hour, depending on your activity level. Given how the hours can fly by, this is proper exciting stuff as you could be looking at 3,000 calories per day.

HELLO HEART

Skiing and snowboarding are both forms of cardio, which means they improve your cardiovascular health, helping reduce the risk of heart cardiovascular disease, diabetes and high blood pressure

IMPROVED CIRCULATION

Riding downhill is a great aerobic workout, even more so because it’s done outside, improving the efficiency of your cardiovascular system making your body more efficient at absorbing oxygen and nutrients.

FUN HIIT

Skiing’s a form of interval training which makes it a great HIIT workout, almost without knowing it.  A gentle chairlift ride followed by an intense downhill session is one perfectly designed interval training programme that’s also enjoyable.

IN THE BALANCE

To stay safe as you cruise down the mountain, it’s vital to concentrate on the dynamic motion of your body, improving balance, stability and also flexibility – all great for keeping you safe during everyday life.

MENTAL BOOST

Don’t underestimate the amazing positive mental hit you get from spending time outside in the fresh air, surrounded by stunning nature. Releasing those endorphins helps relieve stress and anxiety as well as improve sleep quality.

LOVE YOU LONG TIME

There is good evidence that skiing, especially when performed on a regular basis, can contribute to a longer life. And unlike some activities, it’s also a sport you can continue to enjoy well into old age.

HEALTHY HABITS

Skiing promotes healthy eating habits. Before you start, you have to energize your body with a cracking healthy breakfast like porridge, nuts, raisins and bananas. Afterwards, you need to refuel efficiently to help your muscles recover. You’ll never eat so well.

SOCIAL, SOCIAL, SOCIAL

Skiing is a social sport, both during and after the slopeside activity, and perfect to enjoy with family and friends. It doesn’t matter what level you ski at, the benefits of the top communal spirit generated from a delightful al fresco lunch on the slopes or lively aprés ski in the bars and restaurants, is hard to quantify.

FUN FOR ALL

Best of all, it’s fun for people of all ages, with toddles, teenagers, mums, dads and grandparents all enjoying each other’s company while keeping super-healthy.

Let’s commit to getting Birmingham fitter and feeling better than ever before. Totally appreciate we all have super busy schedules so any advice on helping maximise results with minimal time commitment is always most welcome. Well, read on my friend…

POWER OF THE INTERVAL

Improve your aerobic performance with a 30-minute programme – unlock the power of the interval! Alternating short bursts (about 30 seconds) of intense activity with longer intervals (about one to two minutes) of less intense activity is an extremely efficient way of fitting exercise into a busy schedule.
It works with running, on the bike or on a cross-trainer so pick a favourite or mix and match to keep it fresh. Whichever flavour appeals just try the following 30-minute routine, twice a week to really notice some cardiovascular improvements:
Five minutes warm up + 10 x (1min 30secs slow + 30secs fast) + five-minute cool-down
NB. Tailor to your current fitness level (don’t go too hard too soon). As a general rule, consider fast pace to be above 90 per cent of your maximum effort.

SWEET CIRCUIT

You can create your own circuit of different exercises. Think 20 seconds on 20 seconds off each exercise or activity. Very importantly, remember to warm up before starting. Medicine ball throws, skipping, hopping and box jumps can be really rewarding but other personal favourites include:

JUMPING JACKS – Make sure you clap at the top and slap your thighs at the bottom to ensure a full range of motion.
T-ROTATIONS – While in the press-up position, reach under your body as far as you can then up to the sky looking at the hand at the top.
SPRINTERS – Staying in the press-up position, bring one knee to the opposite elbow then change, building up the pace to a ‘sprint’, twisting at your hips and doing your best to touch each elbow.
BURPEES – Bring your knees to your elbows and bum to your heels before driving up to the sky. Straightening your body in the air, as soon as your feet touch the ground, allow gravity to pull your bum back to your heels then shoot your feet back out engaging your core while landing in a strong press-up position.
PRESS UPS – Just remember to keep your core engaged the whole time, make sure your hands are not in front of the shoulders.

COUPLE UP

By prioritising just two things you really want to improve, you can focus two-thirds of your exercise time in specific areas, meaning you’re more likely to see a higher proportion of progress.
Pick out just two exercises for the two body parts you want to improve and perform five sets of 10 repetitions of each of the exercises.

EXPERT TOP TIPS

To help keep you on track, we asked each of the top trainers at Edgbaston Priory Club for a special motivating tip.

Ellie Pardy – Plan
Take some time to map out your week, setting aside dedicated moments for your workouts so you can move your body, stay consistent and make space for your well-being.

Gurj Singh Johal – Consistency
Plan your activities and be as consistent as possible. If you veer off from your plan or weekly routine, just continue from where you left off, try not to put pressure on yourself and feel guilty for missing a session!

Laura Espie – Time
Little and often, don’t make yourself feel overwhelmed with trying to fit hours of exercise in. If you only have 20 minutes, go for it. Anything is better than nothing!

Alex Bird – Get out in the daylight
In the winter months it can be hard to find time to be outside due to darker mornings and evenings so make time after breakfast or around lunchtime for walks, runs or cycles to keep your mind fresh, lift your mood and boost your energy. It will also help regulate your sleeping patterns.

Lisa Reading – Start at your level
If you are new to fitness, start with a basic plan so as to not overwhelm yourself with the latest trends and complicated routines. A simple mobility routine is the best place to start before you begin any resistance/weights exercises.

Israar Habib – Start now
The right time will always be tomorrow, starting today is better than not starting at all.

According to DrinkAware, more than 60 per cent of UK drinkers admit to overindulging during the Christmas period. It may seem like fun at the time, but alcohol can seriously damage you’re health. And we’re not just talking headaches and hangovers! Excessive alcohol use is associated with a risk of increased blood pressure, high cholesterol and even types of cancer.

Research suggests that alcohol is a causal factor in more than 200 diseases, injuries and other health conditions and according to Cancer Research UK, drinking alcohol causes seven different types of cancer including liver, mouth, bowel and some types of throat cancer like oesophagus (food pipe), larynx (voice box) and pharynx (upper throat).

All a pretty sobering thought. So maybe it’s a good time to really look at your own relationship with alcohol and consider a bright new future with less booze.

WHAT’S THE LIMIT

Firstly, what is considered excessive? The current UK government guidelines recommend drinking no more than 14 units of alcohol per week, spread over three or more days and it’s a good idea to have several alcohol-free days each week. As a guide, 14 units is roughly 6 pints of average strength (4% ABV) beer or 6 medium (175ml) glasses of standard strength (13% ABV) wine. So, if you’re consuming more, you are risking your health.

REDUCTION NOT ABSTINENCE

If you want to continue to enjoy the occasional tipple safely, then why not just reduce your intake while also bearing in mind that the guidelines aren’t a target! Some helpful tips include:

• Go small. Opt for a small (125ml) glass rather than a large (250ml) one for wine. If you’re drinking at home, buy smaller glasses for the house.
• Stop the top-ups. Avoid filling up your glass before its empty. This can help you to keep track of how much you’ve had!
• Avoid drinking alone. As well as just being a bad habit, research suggests that when we drink alone the measures are just that bit more generous, meaning more units.
• Keep track of how much your drinking and try to be honest with yourself. Keeping a drink diary might sound OTT but the results might surprise you.
• Avoid the unnecessary drinks. Do you really need that last one at the end of the evening? Maybe try to cut out midweek drinking and just have an alcoholic drink at the weekend.

DRY JANUARY

Better still, why not take the whole month of January off and see how you get on and how it affects your well-being. It might be easier as lots of other people are doing it at the same time and your friends might not challenge you on your motivation. If you participate in Dry January, here are some tips to help keep you on track:

• Let friends and family know about your plans and consider asking them to join you and support each other throughout the month.
• Make sure alternative alcohol-free beverages are available at social gatherings.
• Have a polite, assertive ‘no, thanks’ ready for when you are offered a drink.
• Identify why you choose to drink alcohol and plan distractions around the times when you are more likely to be tempted.
• Have a plan in place for when the month ends. As is the case with changing our eating habits, it’s easy to resume old patterns without a long-term plan.

Remember, if you feel better when you are not drinking, or when you decrease your drinking, then your body is telling you something. Listen to your body.

For around two million people in the UK this time of the year can be a pretty miserable time. That’s the estimated number who genuinely suffer from the winter blues, or Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder is a type of depression that comes and goes in a seasonal pattern. It often occurs at the same time each year, typically in the winter and it’s sometimes known as ‘winter depression’ because the symptoms are usually more apparent and severe when the days are shorter.

The nature and severity of SAD vary from person to person. For some it may be mild, while for others it can be severe and have a significant impact on their day-to-day life. Unfairly, there’s often not much sympathy but for sufferers it can have a massive impact on all aspects of life, from relationships and social wellbeing to work, school and a sense of self-worth.

SYMPTOMS INCLUDE:

• Persistent low mood.
• Loss of pleasure or interest in normal everyday activities.
• Irritability and difficulty concentrating.
• Feelings of despair, guilt and worthlessness.
• Feeling lethargic (lacking in energy) and sleepy during the day.
• Sleeping for longer than normal and finding it hard to get up in the morning.
• Feeling stressed, anxious or tearful.
• Becoming less sociable.
• Decreased sex drive.

THE CAUSES:

The exact cause of SAD is not fully understood, but it’s often linked to reduced exposure to sunlight during the shorter autumn and winter days. The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly.

THIS MAY AFFECT:

• The production of melatonin – a hormone that makes you feel sleepy. In people with SAD, the body may produce it in higher than normal levels.
• The production of serotonin – a hormone that affects your mood, appetite and sleep. A lack of sunlight may lead to lower serotonin levels which is linked to feelings of depression.
• The body’s internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD.

TREATMENT

A number of treatments are available for SAD, including Cognitive Behavioural Therapy (CBT) and anti-depressants. Some people with SAD find that light therapy can help improve their mood considerably. This involves sitting by a special lamp called a light box, usually for around 30 minutes to an hour each morning. They produce a very bright light. The intensity of the light is measured in lux – the higher lux, the brighter the light.
The light produced by the light box simulates the sunlight that’s missing during the darker winter months. It’s thought the light may improve SAD by encouraging your brain to reduce the production of melatonin (the hormone that makes you sleepy) and increase the production of serotonin (the hormone that affects your mood).

SELF-HELP

Some things you can do to help improve your symptoms:

• Try not to think of winter and darkness as the enemy – it’s a mindset.
• Get outside and try to get as much natural sunlight as possible – even a brief lunchtime walk can be beneficial.
• Make your work and home environments as light and airy as possible.
• Sit near windows when you’re indoors.
• Try to keep warm. Being cold makes you more depressed and staying warm can reduce the winter blues by half.
• Inject bright colours into your home or improve the lighting.
• Take plenty of regular exercise, particularly outdoors and in daylight.
• Eat a healthy, balanced diet. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.
• It can also be helpful to talk to your family and friends about SAD so they understand how your mood changes during the winter. This can help them to support you more effectively.

With the cost-of-living crisis part of our everyday conversation, why not take up an exercise that doesn’t cost the earth and will get you in shape just in time before the Christmas festivities arrive? We’re talking running, people.

First off, it’s easy to get started. Running doesn’t require any specific equipment, beyond a decent pair of trainers, and you can quite literally do it anywhere.

Sure, you can later invest in GPS watches and hi-tech workout gear, but when you’re starting out keep it simple. Nip into a local running store and ask to have your gait assessed. They will do some quick checks on your running style to help inform you which pair of mid-range trainers will give your feet the best support.

Physically, running helps shed pounds, boost metabolism and strengthen cardiovascular endurance. It can also lower cholesterol and reduce the risk of developing osteoporosis. Then there’s the mental side. Running gets you out into nature, which helps ease stress and anxiety. Your body releases endorphins when you run, boosting your mood – not to mention the feeling of satisfaction when completing something. And running can be sociable. There are plenty of running clubs you can join, where you can make new friends and be part of something bigger that you can do with the whole family.

DIFFERENT TYPES

Road running – Just step outside your front door. It involves all kinds of pavements, pathways and tarmac.

Trail running – Usually done on hiking trails, this will swiftly get you out into peaceful surroundings, and can be done on varying terrain. Watch out for the hazards – roots, logs, streams and/or traversing steep hills.

Treadmill – Great when the weather is less conducive to being outdoors, the treadmill is gentler on joints and has an array of options to suit your pace and preferences.

TOP TIPS

Get a target – Whether it’s training for a 5k, to lose a few pre-Christmas pounds or to beat your personal best, keep a focus and remember to reward yourself. Having something tangible to aim at will keep you motivated when training gets tough.

Routine – Always more effective when it becomes part of your lifestyle routine, training needs to be regular. So, be organised and plan effectively. So many people start out with good intentions but come unstuck when life gets busy.

Start small – If you’re new to it, try combining your running with walking intervals. There are oodles of training plans online and these will help build endurance and manage intensity. You’ll probably want to aim to cut down time spent walking and run for longer, but only at a rate that suits you. Start slowly – Resist the temptation to launch yourself into a sprint right away. When you first start running don’t try to do too much too soon. An average beginner’s pace is around 13 minutes per mile, but if you find that too hard, or not challenging enough, simply adjust your training accordingly. You’ll soon get a feel for what your body can do. And don’t be afraid to cut a workout short.

Warm up – Hamstrings, groin, glutes and calves all need a decent stetch before you step outside so remember to warm up. Find a good routine and stick with it religiously. Moving around gets the blood flowing without breaking a sweat and the cold doesn’t feel so cold when you’re warm.

Remember to stay hydrated– It’s a well-known fact that unprepared runners simply don’t drink enough. When it’s warmer it might be easier to remember to drink plenty of water and while sweat rates are generally higher in hotter conditions, you will still sweat and lose some body water while exercising in cold weather. So, remember to hydrate before and after your run.

Warm down – It’s so important to stretch post-run. Your core body temperature drops as soon as you stop running. To avoid a lingering case of the chills, change your clothes— head to toe— as soon as you can. And drink something hot and wholesome. You can’t beat a winter soup.

And finally – Be sensible. If the temperature has severely dipped below freezing, it might be best to plan a day of recovery. Cold temperatures and dry air can aggravate some health conditions, so use your best judgment as to whether you should run outside. It’s not just about the running either. Getting fit is a lifestyle choice and needs to incorporate your diet too. Drink plenty of water, pack your diet full of high-fibre food like fruit and vegetables, grains and seeds and blow the cobwebs off the oats for breakfast.

Dance fans across Birmingham will be delighted to hear that Diversity, the UK’s most successful dance group, has just opened a fantastic new dance studio in the Jewellery Quarter.

While we know that strutting yourself is a great way to stay in shape, for many of us the thought of going to a proper dance class is absolutely terrifying. But maybe it’s worth fighting the fear and embracing your inner Travolta because not only does dancing gets you seriously fit but it also helps you lose shedloads of weight. All while having loads of fun too.

So, to help you get over the hump here are just some of benefits of dance and why you should think about taking the plunge:

• Calorie and fat burning: Dancing is a great way to raise your heart rate. You can burn more than 400 calories an hour, helping with weight management.
• Improved coordination, agility and flexibility: Often your upper body and arms are moving in one direction, while your lower body and legs are doing something completely different. Keeping agile and flexible is especially important to maintain as you grow older.
• Improve concentration: Dancing is a mind workout too as you learn and remember new steps.
• Full body workout: Aside from heart-health benefits, dance provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles.
• Improved muscle tone and strength: Dancing really makes your muscles work hard, which helps to maintain and improve strength.
• Strengthen bones: Stronger bones helps reduce risk of osteoporosis.
• Increased aerobic fitness: Moving to the music is fantastic for aerobic fitness, building endurance and increasing the condition of your heart and lungs.
• Stress buster: Dance movement releases endorphins, improving your mood and helping reduce depression and anxiety.
• Increased empathy: To learn and practise a dance routine, you need to careful study and replicate the movement of others. Communicating in this way has been shown to improve levels of empathy and emotional recognition.
• Increased confidence: Feel good in your body and mind and you will feel more confident too.
• Makes exercise fun: You might find it hard to get excited about hopping on a treadmill but dancing is so much fun you’ll actually want to keep coming back for more. And all that smiling will stimulate your brain in a way few other things do
• It’s for everyone: There are classes for all levels and types, kids to grandparents. There are many styles of dance to choose from, each with its own attractions so one is bound to suit your needs.
• It’s social: Dancing provides a great way to meet fun and like-minded people.

So, if you’re feeling inspired and want to learn a new skill, get fit and meet new people, dancing could be a great form of exercise for you. Just remember to warm up, drink plenty of water and don’t push yourself too far or too fast, especially if you are a beginner.

TYPES OF DANCE

Pick a style that suits your personality and fitness goals and then just commit!

Ballet – Mostly performed to classical music focusing on strength, technique and flexibility.

Ballroom – For Strictly fans that love s bit of waltz, foxtrot, rumba and tango.

Hip-hop – This urban dance style involves breaking, popping and locking.

Latin – Lively and diverse including Salsa, Rumba and Samba. Expressive and sensual, it’s probably less suited to the self-conscious.

Pole – May not have initially sprung to mind but amazing for muscle endurance and all-round body strength.

Line – Performing a simple but choreographed sequence of steps is fantastic if you’re worried about free styling.

If you’re looking for a workout that you can enjoy every day, that strengthens your core, improves your posture, tones your body, and clears your head – Reformer Pilates might be exactly what you’ve been searching for.

It’s a low-impact workout performed on a specialised machine that uses a combination of springs, ropes, and a sliding carriage to provide adjustable resistance, allowing for more dynamic, full-body exercises than traditional mat Pilates. This focus on resistance, along with the machine’s support, helps build core strength, flexibility and balance by making movements more challenging and precise.

In a world full of high-impact workouts and quick-fix fitness trends, Reformer Pilates has become hugely popular as it offers something refreshingly different with lasting results through mindful, intelligent movement. Strength doesn’t have to mean strain, and flexibility isn’t just for dancers.

Matt Kendrick, founder of MK Reformed which has seven sites across Birmingham and the Midlands, including in Edgbaston, explained what Reformer Pilates is all about and why you should try it. “Reformed is the best of Pilates, strength training, and yoga combined into one powerful, accessible workout,” he said.

WHY PEOPLE LOVE IT

• Posture perfection: Strengthens the muscles that support your spine, helping you stand taller and move with ease.

• Core control: Works your deep stabilisers not just your abs, for better balance and body awareness.

• Lean, toned muscles: Expect to feel stronger, longer, and more defined, without adding bulk.

• Injury prevention and recovery: Low-impact and alignment-focused, it’s ideal for safe movement and rehab.

• Mind-body connection: Every class encourages focus and presence. It’s as good for your mind as it is for your body.

HOW TO GET STARTED

Stepping into something new can feel a little daunting, especially when there’s unfamiliar equipment involved. But remember you won’t be alone and if you choose the right environment then you’ll feel the support of a welcoming community, and importantly, qualified instructors that will guide you through everything. Here’s how to make your start a confident one:

1. Start slow and smart – You don’t need to know a thing about the Reformer before you arrive. Every class is designed to guide you step by step, whatever your level.

2. Wear what feels good ­– There’s no need for fancy kit. Just comfortable, fitted activewear and grip socks so you can move freely and safely.

3. Focus on form, not speed – Reformer Pilates is about control, breath and precision. Not rushing through reps. Your body will thank you.

4. Be consistent – You’ll feel benefits from your very first class, but the real magic comes with regular practice. Two to three times a week is ideal to build strength and confidence.

5. Ask questions – Whether you want a modification, reassurance, or just a little encouragement, Instructors will support you.

Next month is Mouth Cancer Action Month which will see the Mouth Cancer Foundation and the Oral Health Foundation work to increase awareness of the disease and help raise funds for greater research and education. Devastatingly, one person every two-and-a-half hours dies from mouth cancer – that’s more each year than from cervical and testicular cancer combined.

Mouth cancer, also known as oral cancer, describes one of the areas where head and neck cancers can occur and includes various kinds of tumours affecting the lips, salivary glands, tongue, gums, palate and inside of the cheeks. Cancers further back around the root of the tongue, soft palate, tonsils and the upper part of the throat (the pharynx) are called pharyngeal cancer.

Anyone can get mouth cancer, but the risk increases with age. Most people are diagnosed between the ages of 66 and 70. The seriousness of the disease depends on the type of mouth cancer, how big it is, if it has spread, and your general health. It can grow and spread very quickly so it is really important that you see a GP or dentist as soon as possible if you think you may have any of the signs and symptoms.

SIGNS AND SYMPTOMS

When looking for signs and symptoms, remember the mouth is prone to all sorts of damage so don’t panic if you spot any of the following. We bite ourselves, burn ourselves with hot food and drink and damage the inside of our mouths with spicy foods or scrape it with hard things. Bleeding gums and loose teeth are commonly caused by gum disease. Many people are prone to mouth ulcers (never lasting more than three weeks).

WHAT TO LOOK OUT FOR

• Ulcers that do not heal within three weeks.
• Pain or discomfort in the mouth.
• Lumps and swellings with no obvious cause in the mouth or neck.
• Bleeding from the mouth or throat.
• Red or white patches inside the mouth.
• Changes in texture – hardness, roughness.
• Teeth that become loose.
• Difficulty or pain with swallowing, chewing or moving the jaw.
• Persistent hoarseness or changes to the voice.
• Persistent coughing or the feeling that something is ‘stuck’ in the throat.
• Numbness or tingling of the lips or tongue.
• Unexplained weight loss.

CAUSES

It’s not always clear what causes mouth cancer, but the risks increase if you smoke or chew tobacco, drink a lot of alcohol, have been exposed to a lot of sunlight or sunbeds, which can cause skin cancer affecting the lips, you’ve had cancer before, you have a weakened immune system or take immunosuppressant medicine. Mouth cancer has also been linked to a poor diet with social deprivation linked to a third of all cancer case

LOWER THE RISK

• You cannot always prevent mouth cancer, but there are things you can do to lower your chance of getting it:
• Eat a healthy diet, including lots of fruit and vegetables every day.
• Exercise regularly.
• Try to cut down on alcohol and avoid drinking more than 14 units a week.
• Try to quit smoking.
• Try to quit chewing tobacco, betel nut or paan.

FACTS AND FIGURES

• More than 10,800 people in the UK were diagnosed with mouth cancer last year.

• Last year 3,637 people in the UK lost their life to mouth cancer.

• Mouth cancer is twice as common in men than women, though an increasing number of women are being diagnosed with the disease.

• 53 per cent of mouth cancers appear on the tongue and tonsils.

• 78 per cent of cases occur in the over-55 age group.

• The incidence of mouth cancer has risen by 49 per cent over the past 10 years.

• More people in the UK die each year of mouth cancer than of cervical and testicular cancer combined.

• Mouth cancer causes more deaths in the UK each year than road traffic accidents.

Despite every parent in the UK reminding their little darlings that their worth will never be defined by just their exams grades, for millions of nervous children it’ll feel like their entire future is in the balance. Oh my, a stressful time for all!

Well Birmingham, we have your back so here’s our handy list of top tips for dealing with stress and anxiety, and not just for results day.

• Love it and list it: Don’t underestimate the power of creating a to-do list. Arrange things in order of importance and try to focus on the most urgent first.
• Break it down: If your to-do list seems overwhelming and difficult to start, try breaking everything down into easier chunks, and remember to give yourself credit for completing them.
• Easy does it: Try not to do too much at once. If you take on too much, it can be hard to complete any individual task well, which itself can be highly stressful.
• Allow yourself some positivity: Take time to think about the good things in your life. Think about what went well today and try to list three things you’re thankful for. There’s a direct link between how we think and how we feel.
• Be more active: Being active can help you to burn off nervous energy. It may not make your stress disappear, but it can make it less intense.
• Spend time in nature. Even if it’s as simple as going for a walk or spending some time outdoors, embracing nature can help provide a powerful mental boost.
• Talk to someone: Trusted friends, family and colleagues, or contacting a helpline can give perspective and be a massive help if you’re feeling overwhelmed.
• Accept the things you can’t change: Sometimes you just have to accept a difficult situation and try to concentrate on the things you do have control over.
• Avoid unhealthy habits: Don’t rely on alcohol, smoking and caffeine as your ways of coping.
• Embrace the healthy option: Instead, try to get into a good routine with a balanced diet and try to get enough sleep.
• Take a breath: Breathing techniques, such as the 4-7-8 method developed by Dr Andrew Weil (inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds) can really help reduce anxiety and often ease into a good sleep pattern.

And as for all those anxiously awaiting results, the very best of luck – we’re sure you’ve got this. And if things haven’t gone quite the way you hoped, there’s always the annual words from Jeremy Clarkson and his teenage failings to warm your cockles!

Alzheimer’s disease is the most common type of dementia, the UK’s biggest killer and very possibly the largest health and social care issue of our time. The impact on the lives of those it affects, on the healthcare system and society in general is enormous.

There are currently around 900,000 people in the UK living with dementia. It mainly affects people over the age of 65 and is also more common among women than men. Although the likelihood of developing dementia increases significantly with age (one in 14 people aged over 65 has dementia, rising to one in six for people aged over 80), it can affect younger people too. Often called young-onset dementia, around one in 20 with dementia are younger than 65. There are more than 70,800 people in the UK who have young-onset dementia.

WHAT IS DEMENTIA?

Dementia is a group of symptoms. It’s caused by different diseases that damage the brain. It’s a progressive disease which mean the symptoms can start off mild, but sadly they get worse over time.

Some of the common early signs and symptoms include:

• Memory loss
• Difficulty concentrating, planning or organising.
• Struggling to make decisions, solve problems or needing help with daily tasks such as cooking.
• Problems with language and communication.
• Difficulties following a conversation or finding the right word for something.
• Problems judging distances, perceiving the edges of objects and misinterpreting patterns or reflections.
• Losing track of the time or date or becoming confused about where you are.
• Mood changes or difficulty controlling emotions.

It’s very important to remember that if you have of these symptoms, it doesn’t mean that you necessarily have dementia.

TYPES OF DEMENTIA

Around 19 out of 20 people with dementia have one of four main types, although everyone is affected individually and may have symptoms of more than one type.

Alzheimer’s disease
The most common type of dementia and for most people, the first signs are problems with their memory, thinking, language or perception.

Vascular dementia
The second most common type of dementia with common signs that include problems with planning or organising, making decisions or solving problems.

Dementia with Lewy bodies (DLB)
Closely related to Parkinson’s disease, symptoms include having difficulties staying focused, experiencing delusions, and problems with movement and sleep.

Frontotemporal dementia (FTD)
Sometimes called Pick’s disease or frontal lobe dementia, this less common disease has symptoms that include changes to personality and behaviour and/or difficulties with language.

CAUSES AND TREATMENT

It’s still not clear what causes dementia. Although it’s rare that it’s passed down from parent to child, there is some evidence that some things can increase your chances of developing dementia, including:

• High blood pressure.
• Physical inactivity.
• Drinking too much alcohol.
• Smoking.
• Hearing loss.
• Diet.

While there is currently no cure for dementia, the right diagnosis, care and treatment (both medication and non-medical) can help a person with dementia live well for as long as possible.
Early diagnosis has many benefits so if you are concerned or you’re worried about symptoms that may be dementia, it’s important to start by talking to your GP and you’ll be supported every step of the way.

Summer is finally here, spreading joy and smiles across all of Brum. But sure as eggs is eggs, unfortunately this will send many of us into a complete meltdown about not being ready to (nearly) bare all on the beach.

Well, here at Brum Towers we’re committed to helping make life that little bit easier so here’s a quick guide to some mighty fine ways to help you slim down.
Firstly, let’s get one thing straight: while exercise is undeniably important and offers many fantastic benefits to our overall health, research shows us that losing fat can’t be achieved by exercise alone. You can’t ‘out-train’ a bad diet and increasing your level of exercise while still eating junk food will not help fat loss. So be prepared to make some sacrifices people…

Right, on with the top tips…

Hello weights

It’s so tempting to focus solely on cardio-based workouts when trying to lose weight but combining aerobic exercises with strength training has been shown to be particularly effective for losing body fat.

Adding resistance to your workout with weight training can help the body preserve fat-free mass, which increases the number of calories your body burns while resting. Consistent weight training, that is safe yet challenging for your body will also help you to build lean muscle – this, combined with the fat loss, helps to create a more toned and sculpted physique.

HIIT man and her

We looked at High Intensity Interval Training (HIIT) in some detail last month so you’ll probably now be aware that it can be a fantastic form of exercise to incorporate into your fitness routine. Not only is HIIT a great way to boost your mood, but research shows that the increased metabolic rate caused by strenuous and high intensity exercise can last up to 38 hours, meaning your body will burn significantly more calories in a resting state.

Start with the simple ones – squats, sit-ups, burpees and mountain climbers are all fantastic exercises to try for 30-second intervals with a 20-second rest.

You are what you eat

Diet is fundamental to fat loss. Latest research suggests that 80 per cent of your fat loss is dependent on a good diet, which shows why many people struggle to lose fat despite frequent exercise.
If your goal is to lose fat, then you need to be in a calorie deficit – this is when you consume slightly fewer calories than you are burning which in turn makes your body tap into the stored body fat for extra energy.

To ensure you are still consuming the nutrients your body needs while in a calorie deficit, it’s a good idea to work with a personal trainer to create a healthy and balanced diet plan.

It’s not all about the gym

OK, a sweaty gym session is great for burning calories but having a more active lifestyle outside of the gym will also promote fat loss and improve your overall health.
Increase your daily activity levels with simple lifestyle changes – avoid driving short distances and try walking instead, use stairs instead of lifts, or take up hobbies that involve movement, such as climbing or swimming. If you are struggling to stay motivated to be more active in day-to-day life, then combine this with socialising and seeing loved ones. For example, you could suggest swapping your next afternoon in the pub for a trip to a beautiful nature spot where you can enjoy a long walk and picnic.

Take it easy, my friend

When you’re trying to get in shape, it’s so tempting to push your body to its limits with a rigorous and relentless training schedule. The good news is, this really isn’t the most effective way to lose body fat or maintain a healthy exercise routine.

Too much vigorous exercise without enough recovery days can lead to overtraining which actually causes your body to store more fat, due to an increase in the stress hormone cortisol. Listen to how your body feels and what it needs – if you feel particularly lethargic or achy then vigorous exercise is probably not the best idea. Instead, consider an activity that will allow you to rest while also benefiting your mood, such as reading or meditation.

Sleep is also crucial to the fat burning process – aim for at least seven hours of quality sleep per night and ensure that you have an optimum environment for falling into a deep state of sleep.

Final thought…

Hopefully these simple tips will help you get in to the kind of shape that will help really embrace your summer but if you’re still struggling remember to just ask for help. There are so many cracking (and affordable) personal trainers and fitness coaches out there for your benefit who will be delighted to help you reach your goals faster and safer. Happy holidays all!

Life is rushed, I’d love to stay in shape but there’s just not enough hours in the day, we hear you lament. Well, there’s always enough time to catch up with Corrie but we know what you mean! However, there is a way to keep up with your favourite soap and stay fit – and it’s called High Intensity Interval Training (HIIT).

HIIT consists of short bursts of intense exercise alternated between periods of recovery. It is one of the best ways to maximise your workout and your time. And there’s loads of research that suggests HIIT is also the fastest, most effective way to boost your fitness. It can also help you live longer, help your heart and keep your memory super-sharp! It’s easy to fit into a busy schedule and doesn’t take up much room at home.

The science suggests our peak oxygen uptake is much higher following a HIIT session and this is what drives the excellent associated health benefits.

WHERE TO START

To get you on your way, here’s a small selection of HIIT exercises that provide an all-round mix of upper body, lower body, core and cardio moves.

Start with 30 seconds of exercise and then 30 seconds rest following each exercise. The exercises listed will make up one round. See if you can build up to two or three rounds as your fitness level increases.

Burpees

Starting in a squat position, lean forward down onto your hands kicking your feet out behind you into the push up position. Do one push up, and as you come up bring your legs up and drive up into the air with a small jump before landing back down into the squat position and repeating. 

High plank with arm and leg raises

In a high plank reach forward and lift opposite arm and leg before alternating to the other side.

Up down plank

Start in a high plank and drop down onto your elbows. Alternate the arm that you drop down onto and push up with.

Reverse lunges with knee drive

Standing with your feet together, step back with the right leg into a reverse lunge keeping your back straight. Drive forward bringing your right leg up in front of you. Add a little jump as you do so for extra effort. Repeat using your left leg to lunge.

Side shuffle

Keeping the knees bent, shuffle four or five paces from side to side reaching down to touch the ground at either end.

Bicycle crunches

Lie on your back with your hands behind your head and lift your feet just off the floor. Curl up and rotate bringing your elbow to meet your opposite knee and repeat alternating sides as you go.

Spider lunge

From a high plank position bring your right foot up and place it next to your right hand. Step back into a high plank and then do the same with your left foot. Keep alternating legs for each move.

Crab toe touches

Sit on the floor and lift yourself up on your hands and feet into a crab position. At the same time straighten one leg up in front of you. Reach forward with the opposite hand to touch your toes.

Side plank

Hold your body straight in a side plank with your arm straight up, concentrating on holding your core tense. Hold for 15 seconds and then swap to the other side.

Sometimes called ‘meditation in motion’, Tai Chi is low-impact, slow-motion exercise that consists of a series of different postures that flow into each other while focusing on deep, slow breaths. It may look gentle but a whole host of worldwide studies suggest an array of health benefits that make it as effective as conventional exercise for helping keep you in tip-top order.

THE BASICS

So, what’s it all about. Essentially during a Tai Chi session, you plant your feet into the ground and shift your weight from the right to left leg as you perform various movements that flow from one to the next without pausing.  You can also do it sitting down if you’re confined to a wheelchair or have very limited mobility. The movements are usually circular and never forced, and your muscles and joints are nice and relaxed. As you move, you breathe slowly and deeply, focusing your attention on how your body feels.

THE BENEFITS

This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life. Here are just some of the associated benefits: 

Healthy heart

In a recent study comparing Tai Chi to brisk walking, the martial art was found to be significantly better at reducing blood pressure and other risk factors for heart disease, like blood sugar levels and cholesterol.

Brain power

Tai Chi has been found to improve brain function with more activity encouraged in the prefrontal cortex, the area of the brain responsible for higher-level thinking skills so memory and mental flexibility are both improved.

Fat burn

Well, who knew?  Evidence suggests it burns the same number of calories as conventional exercise and is just as effective for helping with weight loss and reducing obesity. Great news if you can’t stand the gym or have limited mobility.

Low-impact

Tai Chi doesn’t call for the same flexibility as yoga, nor is it as strenuous as other forms of exercise, making it easier on your joints and muscles.

Stress reduction

Because you need to focus on your breathing and gentle movements, Tai Chi helps quiet the mind bringing a sense of quiet and tranquility… aaah.

Boost your immunity

Several studies have suggested that Tai Chi has positive impacts on the immune system and its response to inflammation.

Improve balance

Falling over can be dangerous and even deadly, especially in older adults. Some studies have highlighted that people who practised Tai Chi had up to 50 per cent fewer falls than those who didn’t.

Better sleep

Sleep is crucial for all aspects of health, and regularly practicing Tai Chi may help you to have more restful kip with all the massive health benefits associated. Research surrounding Tai Chi and sleep has found improvements in just 10 weeks.

Lengthen your life

Tai Chi is particularly popular in Hong Kong, where residents have one of the highest life expectancies in the world. Is this connected? Given all the above, it’s not a massive surprise.

GET STARTED TODAY!

Feel inspired? What are you waiting for…? You don’t need special equipment or expertise to start so it’s super affordable and accessible for any age and fitness level. If you’ve never done it before, suffer from any form of long-term illness or you’re not quite as young as you used to be, we’d recommend talking to a health professional first before giving it a crack.

But don’t be afraid. It doesn’t call for the same flexibility as yoga, nor is it as strenuous as other forms of exercise, and it’s generally considered to be a safe exercise with few side effects, although you may experience some aches or pains at first. Good luck!

Fancy an alternative to an intense session at the gym? Well, there’s always a nice brisk walk along the canals, or maybe an energetic cycle in one of Brum’s beautiful parks? Or how about a sing-song?  No really, there’s a lot of evidence that singing is very good for you. Whether it’s singing at a concert, in the shower or while sat at traffic lights it exercises those vocal chords – and that delivers a number of health and general well-being benefits.

Here are just a small number of ways singing can improve your lifestyle… 

Stronger and more toned body

Singing can be of huge benefit to your heart and circulation by improving your aerobic capacity and decreasing muscle tension. It also improves posture and if you sing regularly you’ll be consistently exercising the mouth area, so facial muscles are toned up too. 

Stress busting

Singing doesn’t just have a positive impact physically, it can also increase a person’s self-esteem and confidence as well as being a useful stress reducer. Researchers at a leading university in Sweden found that when people sing together their heartbeats synchronise – giving a calming effect that is as beneficial to your health as yoga. 

Stimulates the immune response

Previous scientific studies at Frankfurt University in Germany have also found that singing helps the immune system, giving it a boost to help fight against disease. Another recent study compared the effects of singing with the effects of simply listening to music and those who sang showed higher levels of immunoglobulin A, an antibody your body secretes to help you fend off infections. 

Improves lung function

Because singing involves deep breathing and the controlled use of muscles in the respiratory system, it may be beneficial for certain lung and breathing conditions. 

Better sleep for you – and your partner

Physically, singing can improve your sleep. Research has shown a set of daily vocal exercises can often strengthen a weak throat as well as your palate muscles which are known to be significant causes of snoring. Your partner will thank you for taking up the new hobby! 

Happier outlook

Even better news is the decrease in depression as during singing the body releases pain-relieving endorphins to give a positive boost to mentality. Music itself stimulates specific parts of the brain responsible for concentration and memory. 

Helps you make new friends

OK, maybe not so relevant if you just sing in the shower but why not join a choir? There are hundreds of choirs out there for a whole range of abilities and it’s a great way to make new friends and guarantee that you have a jam-packed social diary. Scientists have actually found that singing groups bond much more quickly than any other social activity group.

First the facts! Bowel cancer is the fourth most common cancer in the UK and the second biggest killer cancer. Nearly 44,000 people are diagnosed with bowel cancer every year in the UK. More than nine out of 10 new cases (94 per cent) are diagnosed in people over the age of 50.

But bowel cancer can affect anyone of any age. More than 2,600 new cases are diagnosed in people under the age of 50 every year. One in 17 men and one in 20 women will be diagnosed with bowel cancer during their lifetime. But the positive news is that it’s both treatable and curable, especially when diagnosed at an early stage.

What is bowel cancer

Bowel cancer starts in the large bowel. It can also be called colorectal cancer. The bowel is part of the digestive system. It is made up of the small bowel and the large bowel. The large bowel is made up of the colon and rectum. Bowel cancer is a general term for cancer that begins in the large bowel. Depending on where the cancer starts, bowel cancer is sometimes called colon or rectal cancer. Cancer can sometimes start in the small bowel (small intestine), but small bowel cancer is much rarer than large bowel cancer.

What are the symptoms?

They can include:

• Bleeding from your bottom and blood in your poo
• Persistent and unexplained change in bowel habit. You might be going more or less often, or have diarrhoea or constipation that might come and go
• Sudden and unexplained weight loss
• Feeling very tired with no obvious reason or cause
• A pain or lump in your tummy

However, remember that having these symptoms doesn’t always mean you have bowel cancer, but it’s still important to find out what’s causing them.

Who’s at risk

It’s not known exactly what causes bowel cancer, but there are a number of things that can increase your risk. These include:

Age – Nearly nine in 10 cases of bowel cancer occur in people aged 60 or over.

Diet – A diet high in red or processed meats and low in fibre can increase your risk.

Weight – Bowel cancer is more common in people who are overweight or obese.

Exercise – Being inactive increases the risk of getting bowel cancer.

Alcohol and smoking – a high alcohol intake and smoking may increase your chances of getting bowel cancer.

Family history – having a close relative (mother or father, brother or sister) who developed bowel cancer under the age of 50 puts you at a greater lifetime risk of developing the condition.

What to do

If you are concerned, seeing your GP as soon as you can when you have symptoms is vital. The earlier that bowel cancer is diagnosed, the more treatable it’s likely to be. Firstly, try not to be embarrassed to ask for help. Most of us are pretty reticent talking about poo and our toilet habits, but the doctor or nurse will be used to discussing these symptoms and they want to help. Keeping a note of your symptoms can help you to explain what you’re experiencing. Write down anything that makes them worse or better and tell the clinician if you have any family history of cancer.

Finally, we’ve been blessed with some beautiful weather. The world seems a better place and life is sweet. It’s also slightly raises the anxiety levels as it serves as a little reminder that summer is coming and it’s time to prepare for swimwear.

Fancy a few tips on how to lean up without leaving the house? Here are six easy exercises which you can do at home in only a matter of minutes.

1 Stair climbing

Run up and down stairs at a fast pace non-stop for one minute – it will boost your heart rate and as it’s weight-bearing it will load your bones too. If you find it easy, then try carrying something heavy (evenly loaded carrier bags full of books will do fine).

2 Squats

Unless we do some strengthening exercises we lose muscle and that means we have less calorie-burning dense tissue which leads to a reduction in your metabolic rate. Stronger, denser muscles burn more calories even when you’re at rest.

Stand with your feet shoulder-width apart (or slightly wider) and push your hips back as if you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight into your heels then push up to bring yourself back to the starting position. Work up gradually to squat for 30 seconds then build it up to one minute.

3 Ropeless skipping

Imagine holding a skipping rope then rotate the ‘rope’ forward as if you’re skipping. Add in the footwork, you can hop from one foot to the other or jump lifting both feet simultaneously. Remember to keep the arms turning – you can alternate circling forward and backward – and keep going for up to one minute.

4 The plank

The plank works 100 per cent of your abdominal muscles compared to 64 per cent for sit-ups. You’re also less likely to strain your neck, which is common when doing sit-ups.

On the floor, get into a push-up position then bend your elbows at 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from your head to your feet. Hold the position for as long as you can up to one minute (and remember not to hold your breath).

5 Pelvic bridge

A great exercise to engages your core and glute muscles which can really help improve your posture and any potential back pain.

Lie on your back with your arms by your sides, feet flat on the floor with your knees bent. Squeeze your butt while lifting your hips off the ground until your knees, hips and shoulders form a straight line and hold for a few seconds before easing back down.

6 Lateral raises

Stand with feet hip-width apart, arms by your sides holding weights in each hand. You could start with bottles of water or tins of soup then build up to using hand weights. Raise your arms up and out to the side to shoulder level then slowly lower them back down and repeat. Don’t be tempted to let your arms drop suddenly, try to resist gravity. Keep going for up to one minute.

Do each exercise for up to one minute then as you improve turn this into a circuit by repeating the sequence twice, then three times so it takes less than 20 minutes. Then prepare to rock your favourite swimsuit – you deserve it!

Founded in 2017, Hyrox is the latest fitness craze that’s gym bunnies across the globe are clamouring to get involved in. Essentially, it’s a high intensity workout involving a number of specific disciplines, creating a challenging full body workout that provides an all-round fitness regime.

There’s also the added spice of a competitive element with Hyrox races events taking place everywhere. All the events use the same running distance, with the same exercises, in the same order – so it’s super easy to gauge your competency levels and track personal development.

WHAT IS IT?

Hyrox is made up of eight separate ‘movements’ which involve a mixture of cardio work and strength challenges. Crucially the exercises are meant to be approachable for gym-goers of all standards, so in theory anyone can participate, but they’re still tough and the challenge is really with your own progression.

There’s a good deal or running at its core with 50 per cent of a Hyrox race featuring a run between stations. If you’re new to running, you may want to invest in a specific running training regime before you commit to the main event.

THE POWER OF EIGHT

As already mentioned, there are eight distinct ‘stations’.  Initially you kick off with a 1k run before beginning at the first station and then you’ll complete a 1K run in between every subsequent station. You complete the stations in the following order: 

1km Ski Erg

While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves and glutes. 

50m Sled Push

Split into four lengths of 12.5 meters, you’ll have to push the sled over the line, then walk around to push it back the other way. 

50m Sled Pull

As above but pulling the sled. There are a number of techniques you can use here, backward walk works best for us, but you should experiment on what works best for you. 

80m Burpee Broad Jump

A burpee with a forward jump at the end… as if a simple burpee wasn’t enough! 

1km Row

Pretty straight forward and the most important thing with the rowing machine is to incorporate a good technique. 

200m Farmers Carry

This exercise engages your upper back and core and good grip strength is required. At first it can feel a bit weird running with kettlebells so it’s worth practising. 

100m Sandbag Lunge

As it sounds, you carry a sandbag and perform walking lunges for 100 metres. Make sure your knee touches the ground on each rep. 

100 Wall Balls

For each rep, you must throw the ball up to strike the centre of the designated target (nine feet high for women, 10 feet for men).

BEAUTIFUL BENEFITS

It’s exhausting just reading about it but obviously with such a full-on workout there’s going to be loads of potential health benefits – but to name just a few:

• Increased strength. flexibility and endurance.

• Improved agility and co-ordination.

• Reduced body fat and also helping build lean muscle mass, improving overall body composition.

• Improved cardiovascular health.

• Improved mental health.

Hyrox really is accessible to people of all fitness levels. It’s designed to test overall fitness and obviously you can manage the workout without necessarily taking part in the events themselves. Please note the events have a minimum age restriction of 16.

So, what are you waiting for?  Pop down to your local gym to find out more and discuss tailoring a regime that suits your current fitness level.  Welcome to the revolution!

Padel tennis is recognised as one of the fastest growing sports in the world. It’s a mix between tennis and squash that’s great sport for players of all ages and skills as it’s both quick and easy to pick up. Most players get the basics within the first half-an-hour of playing so that they can really enjoy the game.

Padel courts are usually designed for four players and are roughly one third of the size of a tennis court. The speed of the game, combined with the smaller size of a padel court, makes singles play difficult, and most padel matches feature two pairs of players. The enclosed courts are surrounded by walls of glass and metallic mesh and the game is played with a short, stringless racquet and a low compression tennis ball.

HOW TO PLAY

One of the main differences to tennis is that padel begins with an underarm serve and the server must allow the ball to bounce once before hitting it and the ball must be hit below waist level. The balls can then be played off the back and side walls, in a similar way to squash, allowing for longer rallies. Players can bounce the ball off a wall on their own side of the court and you can also volley the ball during a rally, however the ball is determined as ‘out’ should it hit a wall directly.

Like tennis, a set is won when a team wins six games and there is at least two games difference – failing that the set is decided by a tie-break. Matches are best of three sets.

MAJOR BENEFITS

• Padel tennis is for all ages. Young or old, it’s a great sport and easy to find someone to play of a similar standard.

• It’s great for de-stressing. Switch off your worries for an hour or so with a few friends, smack the ball around a bit and properly unwind.

• It improves co-ordination. Padel tennis sharpens up your reflexes and eye-hand co-ordination.

• It’s not weather dependent. The sport can be played indoors or outdoors, so there’s no worries if it’s too hot or raining.

• It increases strength and muscle tone. Padel tennis is especially good for the legs and glutes but it’s also a cracking all-body workout, burning up to 400 calories per game.

• It’s good for your heart. Like all aerobic exercises, padel tennis improves the cardiovascular system, reducing the risk of heart attacks or failure.

• It’s social. As 90 per cent of matches are doubles, it’s a great way to meet people.

• It’s fun. Regardless of how good you are, padel tennis is guaranteed to put a smile on your face.

From young children on stabilisers, through to adults going for long countryside rides, cycling is for everyone. And it’s one of the easiest ways to fit exercise into your daily routine.

BENEFITS OF CYCLING

There’s plenty of health benefits from cycling:

• Low impact, high intensity – Cycling is perfect way of raising your heart rate but being low impact there’s less risk of injury.

• Social/therapeutic – Cycling gives a great opportunity to exercise at the same time as a good natter. And don’t forget the coffee and cake stops to fuel up!

• Sense of achievement/fulfilment – There’s no better feeling after conquering your furthest, hardest ride.

• Explore the world – Cycling is a great opportunity to find new places. And rather than travel alone you can always hook up with a local cycling club who will no doubt be very welcoming.

STAY STATIC

Nervous about cycling out in the wild? If you want to build your fitness up and don’t fancy going out onto the road, why not get on board a static bike. There’s plenty of apps out there to support you and there’s some added benefits form cycling indoors.

• It is safer exercise in your own home.

• You can ride with people across the globe 24-hours-a-day.

• You can race.

• Or do organised training programmes.

• And it’s any-weather!

It’s worth investing in getting a static bike set up properly as it’ll be a lot more enjoyable. It makes sense to speak to a bike fit specialist prior to purchasing a machine as they can tell you which best suits your build and requirements.

TOP TIPS

So, you’re on board with getting into cycling.  Here are a few more tips to make it plain sailing:

• Use your local bike shop to purchase your machine. It’s not only great to support local businesses but also they are usually happy to do a deal. You can pick up a well-specced bike for less than £1,000. Don’t forget you can save up to 42 per cent on a new bike if you use  the ‘bike to work scheme ‘. See more details at cyclescheme.co.uk

• Girls… don’t get sucked into to purchasing a ‘ladies’ model – it actually may not suit your body type and you may even find yourself paying a premium for female-specific bikes!

• Invest in a good tyre. Continental Grand Prix GT Folding Road Tyre are geared up to prevent punctures as much as possible. You could also add a tyre sealant which will help you get home if you do get a puncture and can’t fix it.

• There’s no need to go crazy on lots of expensive kit. Buy a well-fitting cycling helmet, set of lights – even if you don’t plan to go out after dark always have a rear light on to make you more visible – make sure you get a good tool-kit and a windproof/waterproof jacket. The brighter the better to be seen!

• Download the free social app Strava to your phone. It will track your ride and you can compare your progress as well as see how your friends’ training is going.

Boxing is a knockout way to enjoy training that’s high intensity and high fun. And it’s not about punching like Nicola Adams or Anthony Joshua. What boxing does is provide an unbeatable training regime which also boosts your all-round flexibility and well-being.

Here are just some of the benefits:

1. Improve your heart health

To be good at boxing you need to be light on your feet and able to move around quickly, so boxing-style workouts incorporate lots of high intensity training – jump rope, circuits and running – to improve your cardiovascular health.

2. Improve your bones and joints

Boxing is a great weight bearing workout with all the lunging and punching, which makes it a perfect way to build bone mass. Boxing helps makes bones and joints stronger and less prone to breakages and osteoporosis in later life.

3. Improve your muscle tone

Perfecting all the boxing moves requires fast movements that combine speed with strength to provide your arms, shoulders, legs and core muscles with a great workout – resulting in toned and taut muscles.

4. Improve your coordination

Boxing-style training improves your all-round coordination as you master the skill of bouncing around while landing those punches.

5. Helps with weight control

On average, you’ll burn 400 to 500 calories an hour during a sparring session and the intense physical exercise means that your metabolic rate remains high, even after your workout is over, helping you burn even more calories.

6. Improves balance and posture

Boxing strengthens the core and back muscles leading to better balance and posture, which in turn reduces your susceptibility to back pain.

7. Increases endurance

The combination of the cardiovascular workout with the muscle strengthening exercises helps build your overall endurance which means you can train for longer without getting tired.

8. Improve your self-esteem

As your physical health improves with boxing so does your self-esteem. In no time at all you’ll begin to feel stronger, healthier, in better shape and ready to go the distance!

9. Improve your self-defence skills

Of course, boxing-style workouts are designed to make you fit but there’s no doubt that the skills learned in boxing may well come in handy in real life situations!

10. Improve your mental well-being

All that punching practice is a good way of getting rid of life’s anxiety and frustrations but the all-round exercise boxing-style workouts provide also releases serotonin in your brain leaving you feeling all round much happier.

So, what are you waiting for? 2025 is YOUR year – pop down to your local gym or sports club and sign up with a reputable coach to develop for a one-to-one session or check out which group classes will be best suited for your fitness level. Good luck!  We know you’re going to smash it!

Many doctors now believe that sugar is the single worst ingredient in the modern diet, contributing to all sorts of diseases. Here are just some reasons why you should try to avoid it…

Added sugar contains no essential nutrients and is bad for your teeth: There are no proteins, essential fats, vitamins or minerals in sugar… just pure energy. And because it provides easily digestible energy for the bad bacteria in the mouth it’s harmful for teeth.

Fructose can overload your liver: Before sugar enters the bloodstream from the digestive tract, it is broken down into glucose and fructose. A little bit of fructose is fine but too much can overload the liver.

Resistance to insulin: Insulin allows glucose to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes, like blindness. One feature of the metabolic dysfunction that is caused by the Western diet, is that insulin stops working as it should. The cells become ‘resistant’ to it. Insulin resistance is believed to be a leading driver of many diseases especially type II diabetes.

Type II diabetes: When our cells become resistant to the effects of insulin, the beta cells in our pancreas make more of it. Eventually, as insulin resistance becomes progressively worse, the pancreas can’t keep up with the demand of producing enough insulin to keep blood sugar levels down. At this point, blood sugar levels skyrocket and a diagnosis of type II diabetes is made.

Increased risk of cancer: There is considerable evidence that sugar, due to its harmful effects on metabolism, can contribute to cancer. Insulin is one of the key hormones in regulating this sort of growth. For this reason, many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer.

Raises cholesterol that contributes to heart disease: For many decades, people have blamed saturated fat for the number one killer, heart disease. However, there is growing evidence that sugar rather than fat, may be one of the leading drivers of heart disease.

Unique fat-promoting effects: High fructose intake may leave you feeling hungrier leading to increased calorie intake. The link with obesity in children is especially strong, where daily intake of sugar-sweetened drinks is associated with a 60 per cent increased risk of obesity.

Sugar is highly addictive: Like abusive drugs, sugar and many junk foods cause a release of dopamine in the reward centre of the brain. This in turn increases the need for more sugar.

MAKE THE CHANGE

It’s easier said than done so here are some top tips to help you avoid sugar:

1. Watch what you consume. Make sure you keep a close watch on your food and drink and, crucially, know how much added sugar they contain.

2. Always be realistic. Kicking an addictive substance like added sugar is not going to happen overnight. There will be times when your body needs fuel and you have a limited choice of food and drink to choose from.

3. Check the label. There are lots of different ways added sugar can be listed on ingredients labels. These include sucrose, glucose, fructose, maltose, fruit juice, molasses, hydrolysed starch, invert sugar, corn syrup, honey.

4. Nutrition labels tell you how much sugar a food contains:

High in sugar – 22.5g or more of total sugar per 100g

Low in sugar – 5g or less of total sugar per 100g

5. Some packaging uses a colour-coded system. That makes it easy to choose foods that are lower in sugar, salt and fat. Look for more greens and ambers and fewer reds in your shopping basket.

6. Eat less ready meals. Ready-made soups, stir-in sauces and meals can be higher in sugar than you think. Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving.

7. Beware snacks. Swap crisps and chocolate for fruit (fresh, tinned or frozen), unsalted nuts, unsalted rice cakes, oatcakes, or homemade plain popcorn. And buy smaller packs. Beware cereal bars which can be very high in added sugar.

8 Beware sweet drinks. Nearly a quarter of the added sugar in our diets comes from fizzy drinks, sweetened juices, squashes, and cordials. Try swapping for water which you could flavour with a slice of lemon or lime.

Hours hunched over your desk at work, not warming up properly before exercise, slouching in front of the TV… sound familiar? Almost one in three of us in the UK suffers with some kind of back pain – it usually feels like an ache, tension or stiffness and can be triggered by sitting badly, bending awkwardly, or lifting incorrectly. (Budding Santas beware of those heavy sacks crammed with pressies!)

Pain is most common in the lower back, although it can be felt anywhere along your spine, from your neck down to your hips. But it doesn’t have to be this way and there are some preventative steps you can take to avoid it.

Here are just a few things that can lead directly to back pain that are also easily avoided:

• Poor posture – In our busy lives the postures we adopt are often subconscious and habitual. Poor posture while sitting can cause muscles and tendons to overstrain, leaving them vulnerable to going into spasm.
• Improper lifting techniques – If you lift something without bending your knees or twist while lifting, you put pressure on many of the structures in your lower back. A proper lifting technique ensures all the weight and pressure is distributed throughout your leg muscles.
• Tight buttock and hamstring muscles – Your lower back is vulnerable to injury if your buttock and hamstring muscles are too tight. These muscles attach to your lower back and support it when lifting something from the floor. They also absorb the force when walking.
• Poor core strength – Our core muscles are responsible for holding the spine and pelvis upright. The core also protects certain structures within the spine, like discs and ligaments from injury. If your core muscles are weak then it can lead to too much force from a particular movement going through your lower back causing either a ligament sprain or slipped disc.
• Inactivity – General lack of movement and exercise causes many of our low back muscles to lose strength and forget how to coordinate, leaving us vulnerable to injuring from just simple routine movements.
• Misalignments – These can be the result of limping from a previous injury, soft mattresses, repetitive movements and even pregnancy. Misalignments of the spinal joints puts pressure on the low back muscles during every movement you make.

USE IT OR LOSE IT

In the past, doctors advised rest for back pain, but most experts now agree that long periods of inactivity are actually bad for you. Back pain can be improved, or even prevented by doing some gentle, regular activity. And it’s not always heavy exertion that causes back pain. Regular day-to-day activities can cause frustrating tweaks and niggles.

Here are a few top tips for avoiding back pain:

• Before gardening or DIY… do some warming-up exercises. Remember to always work within your limits and take regular breaks.
• If you wear high heels… try to only wear them when necessary. Walking in high heels can tilt your pelvis too far forward and place unnecessary strain on your lower back.
• Beware the ironing… most people have their ironing board too low. Make sure it is at waist height to minimise back strain.
• When driving… all controls should be within easy reach. If your vehicle has any lumbar support, adjust this to provide a gentle pressure against the lowest part of your back. If your seat lacks support, try using a lumbar roll.

BEDTIME ROUTINE

We spend nearly one-third of our lives sleeping, so it’s important to look at your sleep environment and posture. These tips can help reduce the development or occurrence of back pain:

• Sleeping on your side – This position leaves your upper leg unsupported and the top knee and thigh tend to rest on the mattress. This rotates the lower spine and may contribute to back pain. Place a pillow between your knees and thighs to prevent.
• Sleeping on your back – Placing a pillow under your knees can help maintain the natural curve of your lower back. A small rolled towel under the small of your back may also help. You should support your neck with a pillow.
• Sleeping on your stomach – This can be particularly hard on your back. If it is the only way you can sleep, you can reduce back strain by placing a pillow under your hips and lower abdomen. If a pillow under your head places too much strain on your back, try not using one.

More than 700,000 people in the UK have glaucoma and half of them don’t know they have it. If glaucoma is left undetected and not treated early, it can lead to loss of vision. In fact, you could lose up to 40 per cent of your vision without even knowing

Glaucoma is a common eye condition where the optic nerve, which connects the eye to the brain, becomes damaged and it’s sometimes referred to as the ‘silent thief of sight’. It’s usually caused by fluid building up in the front part of the eye, which increases pressure inside the eye.

It can affect people of all ages but is most common in adults in their 70s and 80s. It’s already the leading cause of blindness worldwide and the number of people living with glaucoma in the UK is expected to increase by 44 per cent over the next 20 years.

It runs in families and there’s at least a four-times higher risk of developing glaucoma if you have a close blood relative who has it. And even having a more distant relative with glaucoma can give you some increased risk. This means it’s even more important to have your eyes tested regularly. 

Types of glaucoma 

There are several types of glaucoma:

1. Primary open-angle glaucoma: This is the most common type of glaucoma and occurs when the drainage channels in the eye become clogged over time, causing gradual pressure build-up.

2. Acute angle-closure glaucoma: This is a less common but more urgent type. It occurs when the drainage angle between the iris and cornea becomes suddenly blocked. This can lead to a rapid increase in eye pressure, causing severe pain and sudden vision loss.

3 Secondary glaucoma: This type of glaucoma develops as a result of another eye condition, such as inflammation, trauma or perhaps due to medication.

4. Developmental glaucoma: This is a rare form of glaucoma that affects infants and young children. 

Symptoms of glaucoma 

The symptoms of glaucoma vary depending on the type and stage of the disease. Initially there may be no noticeable symptoms but as the disease progresses, the following signs may appear:

• Blurred vision
• Rings or halos around lights
• Reading, driving or moving about becoming more difficult
• Severe eye pain
• Headaches
• Nausea and vomiting 

Treatments 

While glaucoma cannot be cured, treatments are available to slow the progression of the disease, protect the optic nerve, and prevent vision loss. The main goal of treatment is to reduce intraocular pressure (IOP).

These treatment methods include medication, laser therapy and surgery. Early detection is critical because timely treatment can prevent irreversible vision loss in most cases.

The most important aspect of managing glaucoma is early detection and the only way to tell if you have most types of glaucoma is through an eye test at an optician’s. So, what are you waiting for?

According to leading mental health charity, Mind, one in four people will experience a mental health problem of some kind each year in England with one in six people experiencing a common mental problem, such as anxiety and depression, in any given week. The overall number of people reporting mental health problems has been going up in recent years, increasing by 20 per cent in both men and women.

World Mental Health Day this month is aiming to help raise awareness and vital funds for a future where we can all get quality mental health care when we need it. In the meantime, here are just a few tips that may help if you’re struggling.

ROUTINE
Establishing and maintaining a healthy daily routine can help put you in a positive mind-set. Getting up at the usual time, preparing a healthy breakfast, scheduling time for exercise, set times for dinner – all this can really help.

STAY CONNECTED
Stay in touch with family, friends and groups in your life — technology makes this easier than ever. Having or being a person to talk with can be reassuring and calming.

GET ACTIVE
Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better. Exercise not only increases feelings of wellbeing but if done in the company of others offers the chance to build up your social skills. Spend more time outdoors enjoying mother nature.

EAT WELL
There are strong links between what we eat and how we feel. For example, caffeine and sugar can have an immediate effect. But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.

DRINK SENSIBLY
We often drink alcohol to change our mood. Some people drink to deal with fear or loneliness but the effect is only temporary. When the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Occasional light drinking is perfectly healthy and enjoyable for most people but stay within the recommended weekly alcohol limits

SWITCH OFF
Give yourself some ‘me time’. Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up. Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep our mental health suffers and our concentration goes downhill.

BE KIND TO YOURSELF
Build on small achievements and you will feel better about yourself. Some days you can even feel proud that you made it out of the house.

TALK ABOUT YOUR FEELINGS
Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. Talking this way isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy. Just being listened to can help you feel supported and less alone. And it works both ways. If you open up, it might encourage others to do the same.

ASK FOR HELP
None of us is superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear. Local services are there to help you, too.

He shared his expert advice on the signs and symptoms of breast cancer to be aware of, and how breast cancer is diagnosed and treated.

What is breast cancer?

Breast cancer happens when cells in the breast grow abnormally and form a tumour or lump. Breast cancers can be either invasive or pre/non-invasive. Most invasive breast cancers begin in the breast ducts or glands and spread outside to surrounding breast tissue. Invasive cancers have the potential of travelling beyond the breast tissue to other parts of the body.
Ductal Carcinoma in Situ (DCIS) is a type of non-invasive breast cancer. It is one of the earliest types of breast cancer, where the cancer is only found in ducts. It does not have the potential to spread to other parts of the body. Advanced breast cancer, or metastatic breast cancer, is when the cancer has spread outside the breast through blood vessels and lymph vessels to another part of the body.

What are the main symptoms to look out for?

Breast cancer is most common in women over the age of 50, although can develop in younger people and, although rare, in men. It’s important to be breast aware regardless of age or gender.
The most common symptom is a lump in your breast. Other signs include changes in size or shape, changes to the skin or nipple, like dimpling or puckering, a rash around the nipple, unusual nipple discharge, or a change in appearance of one of your nipples. Some people might notice swelling and pain in their chest, breast or armpit.
The key message is to be aware of what’s normal for your body. If you notice any changes, don’t ignore them, speak to your doctor. It might not be anything concerning but the earlier breast cancer is diagnosed, the easier it is to treat and the higher the chance of successful treatment.

How is breast cancer diagnosed?

Breast cancer is diagnosed through a combination of clinical examination, imaging and biopsy. The first step is usually a mammogram (for those 40 years and above), which is an X-ray of the breast. Sometimes we may use ultrasound to get a clearer picture. If we see anything unusual, we’ll perform a biopsy, which involves taking a small sample of breast tissue for analysis. This helps us determine if the cells are cancerous, and if so, the type and grade of breast cancer.

Breast cancer screening and one stop breast clinics

Regular breast screening can find any irregularities at the earliest possible stage, before any obvious symptoms develop. We offer routine breast screening to women over the age of 40, who aren’t experiencing any symptoms and haven’t had a mammogram in the last 12 months.

You may be referred to a one-stop breast clinic if an irregularity has been found during your routine breast screening, or if you have breast cancer symptoms. At The Harborne Hospital, our one-stop breast clinics are designed to help you get quicker access to a diagnosis, with the care and support of our expert team. You will have all your initial diagnostic tests on the same day, including a consultation to talk through your symptoms, physical examination, mammogram, and an ultrasound if required. Our team will discuss the results of these tests with you at your visit. If no further tests are required, you can go home with peace of mind.

If your tests show any irregularities, we may take a biopsy, and your result will be available to discuss within days.

What treatment options are available?

Treatment varies depending on the type and stage of the disease. Surgery is often the first step and may be the only treatment required. Additional treatments, such as chemotherapy, radiotherapy, hormone therapy or targeted therapies may also be needed. At The Harborne Hospital our Multidisciplinary Team (MDT) of experts provide personalised treatment plans based on each individual diagnosis and personal preferences.

Yoga has seen a massive uplift in the UK over recent years with the industry now estimated to generate a revenue of more than £895million in 2023. This huge growth has been built on the many associated health benefits of yoga that include improved flexibility, building muscle strength, improved bone health, lowering blood sugar levels, increasing your blood flow and helping your circulation, especially in your hands and feet.

But have you heard of Hot Yoga? Incorporating everything yoga stands for – mindfulness, balance of body and spirit, alleviation of stress and anxiety; along with the detoxifying benefits of the added heat, the rewards of hot yoga are countless.

IT’S NOT JUST PHYSICAL

Great for beginners as well as experienced yogis, hot yoga – carrying out yoga in the heat – is designed to stretch and strengthen muscles through a sequence of static asana (postures) which leave you feeling stronger, renewed, and flexible. The heat enables joints and muscles to loosen and open up, allowing an increased range of movement while cleansing your body from within.
Increased sweat improves circulation and increases oxygen-rich blood to your skin cells, providing you with a post-yoga glow. Sweating from exercise can actually reverse signs of ageing from a cellular level. The positive impact means your skin can produce more collagen, better hydration and less sagging.

Working out in a hot room is will also mean your heart and lungs work a little harder giving your respiration, heart rate and metabolism a boost. There is also some early evidence to suggest that yoga can improve brain health and aspects of brain function like cognition, attention and processing speed.

REDUCE SEVERE DEPRESSION

A new study by researchers at Massachusetts General Hospital in the US, also found that regular hot yoga classes are an effective treatment for symptoms of depression. The study showed that 44 per cent of adults who participated in at least two hot yoga classes per week had seen such a dramatic improvement in symptoms that they were no longer classed as clinically depressed.

HOTPOD YOGA

If you haven’t tried hot yoga yet, there’s a super cool new addition to the yoga family that may just appeal. Hotpod Yoga was launched in 2013 by yoga teacher Nick and strategy consultant Max with a simple ambition to create a yoga experience like no other – one that turned up the dials to new levels, including calming scents, glowing lights and relaxing beats as well as the heat.
Fusing innovative design and intricate detailing, it’s basically doing yoga in a specially designed pod that’s heated to 37℃, and since its launch nearly 500,000 people have taken part in classes across more than 50 locations in the UK. And it’s now arrived in Brum!

SCIENCE BEHIND THE SWEAT

While yoga is a fairly low intensity form of exercise, the heat of the Pod raises your body temperature. By mimicking the effects of a more intense physical activity, it increases your heart rate, providing a challenge for your cardiovascular system. More so than unheated yoga. And, of course, regular cardiovascular exercise equals a healthy heart.

The fact that it takes much less time in the heat to loosen up those muscles, is one of the big benefits of hot yoga, allowing you to get to those deeper stretches sooner.

Whether you live near woods, fields or city centres, walking is a cheap and cheerful way of exercising. The simple act of walking – whether a swift stride to the shops or a leisurely stroll through the park – can have a huge impact on our well-being. And this month sees an added incentive to step out, as Midlands Air Ambulance Charity has announced the return of its Walk4Life Challenge in September.

By walking 2,000 steps a day for the entire month, not only can you help raise vital life-saving funds but also seriously improve your fitness levels.

Here are just some of the key exercise benefits of walking:

IMPROVE THE IMMUNE SYSTEM

Your nose, gut and airways contain lots of good, natural killer cells (NKCs) which attack potentially harmful viruses before the rest of the immune system, called the b cell immune system, comes on board and starts creating antibodies. The number of NKCs increases when you take a walk.

BOOST MENTAL HEALTH

When you’re walking, you release something called brain derived neurotrophic factor, or BDNF. The only thing that gets it out into the body is exercise – it’s absolutely dependent on us moving around. BDNF helps reduce inflammation which not only causes physical problems but potential issues with our mental health, too. So, by walking and reducing it you can help tackle things like anxiety and depression.

MAKE US HAPPIER

One of the major benefits of walking is stress relief as the act of physical exercise increases concentrations of norepinephrine in the body – a chemical which moderates the brain’s response to stress.

AID CREATIVITY

Walking can really get your creative juices flowing and there’s lots of anecdotal evidence that some of history’s greatest philosophers were active walkers. Let’s face it, you are far more likely to have got a good idea if you’re walking through a beautiful forest than if you’re sitting down, doing nothing. It is widely reported that the late founder of Apple, Steve Jobs, regularly held meetings on the move. And research by Stanford University supports his thinking by demonstrating that walking significantly boosts creative inspiration.

INCREASE PRODUCTIVITY

Employees who regularly exercise are said to be far more productive and have much more energy than their more sedentary counterparts. Not only that, but 12 noon is apparently the optimum time of the day to reap the benefits so, if you fancy surviving the midday slump, be sure to take that lunchtime stroll.

GOOD FOR METABOLISM

Engaging in low-level activity across the course of the day is better for regulating your metabolism than engaging small bits of intense but infrequent activity. People tend to overestimate the benefits of going to the gym and pounding out an hour on the treadmill when they’ve been inactive for the rest of the day. In fact, there is some evidence that this behaviour can lead to exercise-induced inactivity.

IMPROVE POSTURE

For many of us, the working day involves going from sitting in our car to sitting at our desk, to sitting on the sofa. This can result in a bad posture and back problems. Getting up and walking around regularly can help prevent a bad back and improve our posture.

STRENGTHEN AND REPAIR JOINTS

The more you walk, the more you repair your cartilage, and the thicker the cartilage becomes and the stronger the joint becomes.

PREVENT DEMENTIA

Walking, like all forms of physical exercise, boosts the chemicals in the brain that support and prevents degradation of the hippocampus – a vital part of the brain for memory and learning. Researchers have found that walking for just 20 minutes a day boosts memory and improves overall brain function.

Mr Furtado specialises in conditions affecting the spine, spinal cord, and nerves. He offers treatments for sciatica, back and leg pain from stenosis, arm pain related to nerve compression, spinal tumours, spinal reconstruction from a deformity related to degenerative conditions, trauma or spinal infections. Mr Furtado takes a personalised approach to care, tailoring treatment to your individual needs and can offer minimally invasive treatments as well as more standard spinal surgical interventions.

What is sciatica?

Sciatica is when the sciatic nerve is compressed or irritated and refers to pain that runs down the route of the sciatic nerve, the longest nerve in your body. The sciatic nerve runs from the back of your pelvis to the bottom of your feet. The sciatic nerve being compressed or irritated can be caused by a number of things, but is often caused by a slipped or herniated disc in your back. A disc can ‘bulge’ or ‘prolapse/herniate’ and put pressure on the nerves in your spine, causing inflammation, pain, numbness and sometimes weakness. It is important to note that not all changes to the discs in your back will cause sciatica. Very large disc prolapses can damage nerves controlling bladder or bowel function.

What are the main symptoms to look for?

The main symptom of sciatica is pain that is often felt in the lower back and can radiate down one or both legs, and the buttocks, which can be quite uncomfortable. You may feel anything from a dull ache to a sharp pain, and even a tingling sensation leading to numbness and weakness in your leg in severe cases. The pain from sciatica can vary from day to day and can be difficult to manage.

How is sciatica diagnosed?

Sciatica can be diagnosed by your GP or healthcare professional from your history and distribution of pain and by a physical examination, looking at your sensation, strength and range of movement. A scan is not usually necessary for most people during the early stages of sciatica, as many cases will settle with time. If your symptoms persist you may be referred to a specialist and an MRI scan may be recommended if treatment is going to be required. A scan may also be recommended if sciatica is being caused by another serious medical condition, however this is rare.

What treatment options are available?

Sciatica will often go away naturally in a few weeks for most people, but for other people it can last a lot longer, and there are a range of treatment options available. Pain relieving medication can be prescribed to help you manage the pain of sciatica, and there are other options including painkilling injections or surgery that may be recommended.

During recovery I would recommend slowly introducing activity, such as light exercise like walking, but it is important to build this up slowly as the sciatic nerve can be very sensitive.

Whether you’re a seasoned player or beginner, tennis is the perfect way to keep fit, have fun – but also get those competitive juices flowing. With the grass court season in full swing, now’s the perfect time to take to your local courts. Here are 10 reasons to keep you playing year-round.

1. Cardiovascular Fitness
Tennis is a sport fuelled with high-energy, that gets your body moving and your heart rate up. Constant quick movements strengthen your heart and enhance your cardiovascular health. We recommend a game of cardio-tennis if you haven’t yet tried it yet – plus it can burn around 600-800 calories per hour-long session.

2. Full Body Workout
Tennis is an excellent way to exercise all of your muscle groups. Engaging your legs, arms, core and back provides a comprehensive full body workout while having fun.

3. Stamina
Whether you’re playing doubles, singles or on your own using a rebound wall, tennis is a fast-paced and adrenaline-filled sport. Regular games will help you improve your stamina and level of fitness.

4. Agility & Coordination
From dropshots to backhands, each shot requires precise hand-eye coordination and quick reflexes. These skills are just as beneficial off court as they are on, enhancing your overall physical dexterity.

5. Stress Relief
Tennis is more than just a competitive and enjoyable sport, it’s a powerful tool to reduce stress and tension, as well as releasing endorphins – your natural mood lifters.

6. Muscle Tone
Engaging various muscle groups and repeatedly performing a diverse range of movements helps to build tone and strength.

7. Resilience
For the competitive player, resilience and problem solving is a huge part of the game. Building a strong mindset is key to allowing you to think, plan and not freeze up if you miss a point.

8. Team Spirit
Tennis is often played in pairs or groups, providing ample opportunities for social engagement and interaction. Building friendships and connections through courses, coaching or club life can enhance emotional well-being.

9. Flexibility
Twisting, turning, and returning an ace involves a range of movements and promotes increased flexibility. We recommend you always stretch regularly before and after a game to reduce the risk of injury.

10. Quick Thinking
Tennis requires a high level of focus and concentration – working out where the oncoming ball is going to land – perfect for your hand-eye coordination. Tennis encompasses so many different aspects, from physical, technical and mental ability, but most importantly it’s fun, and it’s a sport you can play for life!

So, lace up your tennis shoes, grab your racket, take advantage of courts local to you and experience all the health benefits tennis has to offer. Your mind and body will thank you for it!

Welcoming a new baby into the world is a joyous time in a woman’s life, but pregnancy and childbirth bring physical and emotional changes to the mother that can feel overwhelming or difficult. Recognising these changes is the first step on the road to a healthy postpartum recovery.

Remember, every pregnancy and postpartum experience is unique. Don’t get discouraged by comparing yourself to others. What worked for a friend or relative may not be the best approach for you. Focus on your journey and prioritise self-compassion, patience and kindness.

As a pre and postnatal women’s health expert and mother-of-three, I’ve compiled some of my top tips for postpartum recovery:

1. Rest when you can

Sleep is tricky in those early newborn days but try to sleep at every opportunity. Sleep is an important component of the recovery process. When your baby falls asleep, prioritise resting yourself, even if it’s just a short nap.

These ‘nap chains’ can significantly improve daytime alertness and overall well-being. Don’t hesitate to seek help from your partner, family members or close friends. Sharing night-time feeding duties or allowing others to care for the baby while you nap can be invaluable.

2. Maintain a balanced diet

Prioritising a healthy diet packed with whole foods fuels your body for optimal recovery and caring for your newborn. Fill your plate with colourful fruits and vegetables, lean protein sources like chicken or fish, and fibre-rich whole grains. These choices not only support your healing but also indirectly support your baby if you are breastfeeding.

Ensuring your diet is full of fibre will help with bowel movements as well as healing digestive health, particularly after a c-section. Constipation is a common issue post-birth, but straining during bowel movements can put extra pressure on the pelvis and trauma to that area which can lead to possible tears and an episiotomy wound.

If you have time before your baby is born, batch cook hearty stews or soups. This will create easy access to healthy meals during those busy first weeks. Don’t hesitate to accept help with meal prep from loved ones too.

3. Address pain and discomfort

The postpartum period is a time of immense change and it’s important to be gentle with yourself. Resist the urge to be a superhero – your body is healing and you deserve to prioritise rest and comfort.

Don’t hesitate to utilise the pain medication prescribed by your midwife or healthcare provider. These medications are specifically chosen to address the discomfort you may experience after delivery and taking them as directed will allow you to focus on bonding with your newborn and getting the rest you need.

4. Prioritise mental health

The journey of postpartum recovery extends far beyond physical healing. The hormonal fluctuations that occur immediately following delivery can significantly impact your mood. You might experience feelings of anxiety, sadness, or overwhelm – these are all common reactions to the dramatic hormonal shifts and the immense emotional adjustments that come with parenthood.

If these emotions persist, remember – you are not alone. Seek support from your healthcare provider who can offer guidance and explore treatment options if necessary. There are also fantastic resources available within the maternal mental health community. Consider connecting with online support groups like FIT MAMA or reaching out to organisations like Pandas, a charity dedicated to supporting families affected by perinatal mental illness.

5. Focus on pelvic health

When you feel comfortable, you can incorporate pelvic floor exercises and deep breathing into your routine. These exercises help strengthen your pelvic floor muscles, which can be weakened by childbirth, and improve Diastasis recti, a separation of the abdominal muscles.

A simple pelvic floor exercise involves tightening the muscles around your urethra (like stopping urine flow) and vagina, holding for a few seconds, then relaxing. Repeat this sequence 10 times, aiming for several sets throughout the day.

A NEW LEVEL OF INDEPENDENT HEALTHCARE IN BIRMINGHAM

Designed and purpose built with you in mind, The Harborne Hospital brings together the latest technological advancements, with the skill and expertise of leading medical professionals, giving you direct access to a new level of independent healthcare.

With over 100 of the region’s leading consultants, we can provide care across every major medical specialty. If you are experiencing symptoms or need treatment, you can access routine GP appointments, tests and scans, or the latest surgery and treatment therapies, all under one roof.

We can also provide the highest level of care through our dedicated Intensive Therapy Unit (ITU), and we have doctors onsite 24 hours a day, enabling us to care for even the most complex conditions.

UNPARALLELED SURGICAL CAPABILITY

From routine general surgery to minimally invasive cardiac procedures, or complex cancer surgery, our team of expert surgeons are supported by the latest technology in our state-of-the-art operating theatres. Giving you access to a broader range of surgical options.

We’re the first private hospital in the region to offer robot-assisted surgery, using a da Vinci Xi robotic surgical system. Controlled by highly skilled surgeons, the da Vinci Xi enables them to carry out minimally invasive surgery.

There are many benefits of this innovative surgical technique, including smaller incisions, less post operative pain and faster recovery times. Robotic-assisted surgery is becoming a leading treatment option for many gynaecological, urological and colorectal conditions.

YOU CAN BE ASSURED YOU’RE IN SAFE HANDS

Our expert consultants work together with other healthcare professionals in multidisciplinary teams. This means you’ll benefit for the experience and expertise of a team of specialists, so you can be assured you’re in safe hands.

Partnering for patients: The Harborne Hospital is located on the Queen Elizabeth Hospital campus in Birmingham. Working in partnership with University Hospitals Birmingham, the new hospital also provides dedicated space for NHS patients, including two inpatient floors and a new radiotherapy department.

Millions of Brits jet off to foreign holiday hotspots every year and it also looks we’re heading for a gorgeous summer here too – but health experts warn the UK sun can be just as dangerous as relaxing in more exotic climes.

It’s a message that’s oft repeated but rightly so – unless you give your skin the correct protection you are storing up potentially deadly consequences. Sunburn increases your risk of skin cancer. Sunburn does not just happen on holiday. You can burn in the UK, even when it’s cloudy.

There’s no safe or healthy way to get a tan and it’s one of the great myths that a tan makes you healthier. At the very best, the sun’s rays will cause premature ageing of your skin, while the worst-case scenario is that they can cause skin cancer. While we don’t want to be seen as spoilsports, we asked the experts for their advice to make sure you can enjoy the summer sun safely.

Here’s their top tips:

SLAP ON THE SUNSCREEN

Apply lots of it, often. Make sure to especially cover areas at the back of the neck, top of the ears and scalp. UV rays from the sun are reflected from sand and sea and any other bright surfaces onto your skin, whether you’re in the shade or not.

AIM HIGH

Go for a sunscreen with a high SPF. The higher the SPF number the more protection there is from burning caused by UVB radiation. While sunburn is mainly caused by UVB, experts say UVA rays may be just as important in causing premature skin ageing and cancer.

KEEP IT COVERED

Revealing too much flesh is dangerous in the sun. Wear a T-shirt or loose, light clothing to cover your chest and shoulders. A hat and sunglasses are a must-have, too.

STAY IN THE SHADE

Enjoy the summer weather but try and stay in the shade rather than being directly in the sun. It’s a good idea to have a sunshade to sit under when the sun is at its height. In the UK, this is between 11am and 3pm from March to October.

TAKE CARE AT WORK

It’s simple to remember to protect yourself against the sun when you’re at home at the weekend or on holiday – but remember to take sunscreen to work with you and apply before sitting outside on your lunch break.

PROTECT YOUR EYES

A day at the beach without proper eye protection can cause a temporary but painful burn to the surface of the eye, similar to sunburn.

CHECK YOUR SKIN

If you have any moles check them for changes in colour, size or shape. If something’s not quite right, ask your GP.

DON’T FAKE IT

Contrary to what many people believe, having a fake tan won’t protect your skin from the sun’s UV rays.

SUNBED WARNING

Experts say there’s a 20 per cent increase in the risk of melanoma no matter how infrequently you use a sunbed.

WHAT THE NUMBERS MEAN

UVB rays cause sunburn and play a key role in causing skin cancer while UVA is the main cause of skin ageing. A sunscreen’s SPF number refers primarily to the amount of UVB protection it provides. Look for a sunscreen that can protect from both UVA and UVB.
A sunscreen’s SPF number tells you how long the sun’s UV radiation will take to make your skin redden while using the product versus the amount of time without sunscreen. Factor 30 takes you 30 times longer to burn than if you weren’t wearing sunscreen. An SPF30 screen allows about three per cent of UVB rays to hit your skin, while SPF50 allows two per cent. So, as a general rule, the higher the SPF the better the protection.

HOW TO APPLY SUNSCREEN

Most people do not apply enough sunscreen. As a guide, adults should aim to apply around six to eight teaspoons of sunscreen if you’re covering your entire body. If sunscreen is applied too thinly, the amount of protection it gives is reduced. If you plan to be out in the sun long enough to risk burning, sunscreen needs to be applied twice, 30 minutes before going out and then just before going out.
Sunscreen needs to be reapplied liberally and frequently, and according to the manufacturer’s instructions, and this includes applying it straight after you have been in water, even if it’s ‘water resistant’, and after towel drying, sweating or when it may have rubbed off.

The emotional back stories, the jubilant crowds and the look of pure elation as thousands of amateur runners cross the line. It’s hard not to get caught up in the joy of running when you watch these amazing events take place, raising vast amounts of money for a range of cracking charities.
But if you’ve never really run before, the thought of 26.2 miles of physical pain is probably pretty daunting and off-putting. Well, why not join the ever-increasing throng of people who regularly partake in the much more palatable distance of 5k. It’s a great target for beginner runners as it’s long enough to feel like you’ve achieved something, yet short enough to take on after just a couple of months, or less if you’re in reasonable shape.
Here’s our guide to how to safely prepare for a 5k in just a matter of weeks.

EASY DOES IT

When you first start running, don’t try to do too much too soon. An average beginner’s pace is around 13 minutes per mile, but if you find that too hard, or not challenging enough, simply adjust your training accordingly. You’ll soon get a feel for what your body can do.
Set yourself a target date for running your first 5k. Allow for eight weeks to prepare and it might be easier to commit to an official race day for extra motivation. For beginners, it’s best to schedule three running sessions per week during the last eight weeks before you go for it.
At first you only need to do 20 minutes of alternate running and walking, building up to 40 minutes as you progress and D-Day gets near. If you’re really not used to running, or suffering weight problems, then it’s fine to walk throughout your first session. Next time try running for a few minutes, then walk until you feel ready to run again, but when you walk, take brisk, purposeful strides.

REST DAYS

Schedule rest days between your training days and take plenty of minutes to warm up before each session. Stretching before and after exercise is beneficial and something that many of us forget to do. By week three, you’ll already be starting to experience at least some of the many benefits of regular running.
Ideally you should try to work up to running for at least seven minutes (just over half a mile) non-stop before taking a walk break by the end of week three. You should also increase the length of your training sessions to half-an-hour, and once you can run for seven minutes, aim to run for eight, and then nine, which you should be able to achieve by the end of week four.

KEY TIME

Weeks five and six are a key time. Now it is time to run for at least 15 minutes (just over a mile) non-stop. Aim to build up to running for least 20 minutes by the end of week six. By the end of week seven you’ll be running for 35 minutes non-stop, which should get you to a distance of a little over four kilometres. It is still absolutely fine for you to take the odd walk break if you really need to, just get running again as soon as you can.
In week eight you should really enjoy your final week of training. A session where you run 30 minutes, then take a one-minute walk break before running for another 10 minutes, scheduled early in the week, should prepare you nicely to run your 5k race. After that just one more 20-minute run in the middle of the week is all you need to do.

5K DAY!

It’s target day and if you feel nervous, that’s fine! If you are running in an actual race, most of the other runners will be too but just lap up the atmosphere and remind yourself that you are fully prepared to do this. Treat today as a celebration of how far you have come in just a couple of months. Your aim is to go the distance without stopping, but if you need to take walking breaks that’s fine, this is only your first full 5k and hopefully it will be the first of many.

Good luck!

Widely regarded as one of the most enjoyable forms of exercise, swimming is also a fantastic, fun way to help improve your heart rate and blood flow and maintain a healthy weight. But the health benefits don’t just end there. Here’s just a few reasons why you should spend large parts of this summer submerged.

Increased Muscle Tone and Strength

As water is much denser than air, swimming is a far more effective way of toning your muscles than any other form of cardiovascular exercise. When you swim you get the cardio part of your work-out while also working on an even body tone. Water provides a certain amount of extra resistance, which has a similar effect as using a light weight on a resistance machine at the gym.

Healthy heart

In addition to helping tone up pecs, triceps and quads, swimming also improves the most important muscle in our bodies – the heart. As an aerobic exercise it serves to strengthen the heart, not only helping it to become larger but making it more efficient in pumping, which leads to better blood flow throughout your body. This can help reduce the risk of coronary heart disease by as much as 40 per cent.

Reduced blood pressure and cholesterol levels

Studies have shown that swimming for 30 minutes at least three times a week can significantly lower your blood pressure. One study found that resting heart rate was considerably lowered after only 10 weeks of regular swimming. Plus, swimming for half-an-hour or longer helps reduce the levels of bad cholesterol (LDL) in your blood while raising the levels of HDL – good cholesterol.

Lower blood sugar levels

Swimming for at least half-an-hour three to four times a week, combined with eating a balanced low-glycaemic index (GI) diet, has been shown to control blood sugar levels, according to the Amateur Swimming Association, the English national governing body for swimming.

Low-impact

When submerged in water, the human body automatically becomes lighter and because around 90 per cent of your body’s weight is buoyant when you swim there is less strain placed on bones, joints and muscles. This makes it a fantastic exercise for people with injuries, who may be overweight or suffer from arthritis.

Flexibility

Unlike exercise machines in a gym that tend to isolate one body part at a time, swimming allows you to use a lot of muscles at the same time. The arms move in wide arcs, the hips are engaged as the legs scissor through the water, and the head and spine twist from side to side.

Helps manage weight

Swimming breaststroke for 30 minutes will burn approximately 400Kcal, depending on your weight and speed. That beats walking, cycling and even running at 6mph, which burns 300Kcal.

Improved sleep

People who take vigorous exercise, such as swimming, are almost twice as likely as non-exercisers to have a good night’s sleep. They are also the least likely to report sleep problems, like waking up too early or having difficulty falling asleep. This means you’ll be more likely to concentrate better, look more attractive and live longer

It’s a sobering fact that heart disease is the No 1 threat to women in the UK. British Heart Foundation research suggest that women are twice as likely to die of coronary heart disease, the main cause of heart attack, as breast cancer.

In fact, there are around 3.65 million women living with a heart or circulatory disease in the UK and one in 14 women die from coronary heart disease Your heart is something that you can help, or hinder, every day of your life – so follow these top 10 tips to keep things ticking over nicely.

Spot the signs: Chest pain can be a sign of a heart attack. But heart attacks in women can also be accompanied by symptoms that can be confused with other ailments. Shortness of breath, nausea or actual vomiting, back or jaw pain and unexplained fatigue can also be danger signs. If you’re in any doubt, don’t hesitate to seek help from your GP just to be on the safe side.

Pack it in: There are zillions of reasons why smokers should kick the habit. It helps health in so many ways and lowering the risk of heart disease is right up there. If you’ve tried to quit and can’t, get some help – Google the NHS Quit Line.

Get yourself checked: The British Heart Foundation says that anyone over the age of 40 should be having regular cardiovascular check-ups with their doctor. This examines risk factors including cholesterol, blood pressure and diabetes. Family history is another good reason for a check, especially if your mum had a heart attack before the age of 60, or if your dad had one before the age of 45.

Confront your front: The more fat you store around your middle (as opposed to your hips, thighs or bottom), the higher your risk of heart disease. But on the plus side, this more dangerous fat is also the easiest to shift.

Cut out trans fats: Unlike ‘good’ fats found in foods such as olive oil, flaxseed oil and walnuts, trans fats are chemically altered vegetable oils and should be avoided. They are very common, turning up in everything from ready meals and biscuits to crisps and sweets.

Get going: After menopause, women have higher concentrations of total cholesterol. To compensate, women need to make their life more aerobic. Aerobic exercise helps boost your ‘good’ cholesterol and lowers the blood fats (known as triglycerides). Exercise also helps reduce blood pressure, keeps your weight down and makes you feel good.

Salt it out: Just a pinch of salt can raise your blood pressure and you shouldn’t consume more than six grams a day – that’s about a teaspoon’s worth. So, start taking an interest in the labels of foods you buy, and at home go easy on how much you use. (A good start is not to salt something you haven’t tasted.) Your blood pressure should be 120/80mmHg or below, and bear in mind that over the age of 55 there are more women with high blood pressure than men.

Something fishy: Try to put fish on the menu at least twice a week. It can lower your blood fats and help boost your levels of HDL, or ‘good’ cholesterol. In particular go for mackerel, salmon or sardines which are high in Omega-3 fatty acids. These are protective fats that are good for your heart.

Cut down on alcohol: There is some evidence that an occasional glass of red wine can be beneficial, but on the whole alcohol and good health don’t tend to mix. As well as risking other problems, women who drink more than a glass of wine a day may find their blood fats (triglycerides) starting to rise.

Reduce the risk of diabetes: A woman with diabetes has an increased risk – by a factor up to seven – of heart disease or heart attack. How do you know if you’re at risk of diabetes? One indicator is to measure your girth (the circumference of your abdomen, running a tape measure across your belly button). If it’s above 35 inches your risk of diabetes, and therefore heart disease, is greater.

Apparently, the weather is showing signs of improving, which means it’s almost time to get out the summer collection… and almost time to get into last year’s swimsuit. So, come on Birmingham, let’s get ready together and step up the exercise regime. Need some motivation?  Here’s some top tips:

Set aside time for exercise – Develop a structure and pattern to your exercise. Build it into your daily routine by adding into your diary or blocking it out in your work calendar as you would a work meeting.

Focus on your goals ­– Set small, short-term achievable goals that you can meet, such as ‘I’ll do three, one-hour sessions this week’ or ‘I’ll use the heavier weights for the next session’.

Mix it up! – There are lots of different classes out there at lots of different gyms. Even though instructors will vary their classes, it’s always good to try different instructors for new exercises and a fresh face!

Eat well – It’s really important to look after your nutrition – maintain regular mealtimes and try to avoid snacking, especially in the evening.

Sleep well – Make sure you wake up reasonably early and go to bed reasonably early. Sleep is important for our mental well-being.

Have fun! – Be kind to yourself. If your body needs a rest from its new exercise routine, take it. Fitness should be fun.

FIVE SIMPLE EXERCISES

Struggling to find the time to get to a gym? Here are five easy exercises which you can do at home in only five minutes. Do each exercise for up to one minute then as you improve turn this into a circuit by repeating the sequence twice, then three times so it takes 15 minutes. 

1 Stair climbing

Run up and down stairs at a fast pace non-stop for one minute – it will boost your heart rate and as it’s weight-bearing it will load your bones too. If you find it easy then try carrying something heavy (evenly loaded carrier bags full of books will do fine). 

2 Squats

Stand with your feet shoulder-width apart (or slightly wider) and push your hips back as if you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight into your heels then push up to bring yourself back to the starting position. Work up gradually to squat for 30 seconds then build it up to one minute. 

3 Ropeless skipping

Imagine holding a skipping rope then rotate the ‘rope’ forward as if you’re skipping. Add in the footwork, you can hop from one foot to the other or jump lifting both feet simultaneously. Remember to keep the arms turning – you can alternate circling forward and backward – and keep going for up to one minute. 

4 The plank

On the floor, get into a push-up position then bend your elbows at 90-degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from your head to your feet. Hold the position for as long as you can up to one minute (and remember not to hold your breath). 

5 Lateral raises

Stand with feet hip-width apart, arms by your sides holding weights in each hand. You could start with bottles of water or tins of soup then build up to using hand weights. Raise your arms up and out to the side to shoulder level then slowly lower them back down and repeat. Don’t be tempted to let your arms drop suddenly, try to resist gravity. Keep going for up to one minute.

Badminton takes centre stage in Birmingham this month as the England Open Championships returns to the Utilita Arena. Some of the best badminton players from around the world will be showcasing the speed and skill required to excel in this incredible sport.

Never played? What are you waiting for? It’s a fabulous alternative to the gym with some incredible health benefits.  Here are just a few:

Total Body Workout

Stretching, lunging and running… it’s all required, meaning your heart will be pumping providing a cracking cardio workout for the whole body, including your core.  

Muscle strength

The continuous movement also helps build up your muscle mass, as well as tone them up, and strengthens calves, quads and hamstrings. 

Heart Health

Badminton decreases the levels of ‘bad’ cholesterol, which can block your blood vessels and improves the levels of good cholesterol – all good news if you want to help avoid heart attacks and strokes. 

Upward mobility

As we age, our mobility gradually begins to become more limited. The active motion of badminton ensures we lubricate our joints, helping to minimise the risk of arthritis and other joint issues. 

Improve reflexes

Being a quick sport, it requires good reflexes, both physically and mentally, which are essential in allowing your body to react in ways that help you to be safe from the dangers of falling over. 

Boost metabolism

Having a good metabolism with a high metabolic rate is vital for a healthy life. Badminton is an active sport which sweats you out from tip to toe. The natural sweating of our body removes toxins inside out and helps fight diabetes. 

Bone strength

The back and forth movements of hands, legs and arms, as well as the impact from jumping around and hitting the shuttlecock, can help improve bone density and strength which helps prevent fractures. It’s also lower impact that squash and tennis which is good news. 

Weight loss

Playing a game of badminton can help you burn around 450 calories an hour which is great for weight loss and keeping trim. 

Increased Life Expectancy

Research suggests that racket-based sports can increase your life expectancy even more than other activities such as cycling and swimming. 

Mental health

Taking part in any form of regular physical activity helps to release those lovely endorphins which helps fight all manner of ills like anxiety, stress and lack of sleep. 

It’s social!

Badminton is a fun, flexible sport that’s not affected by the weather so it’s easier to plan around your busy schedule.  You can either play singles or doubles, so it’s highly social as well as a great work out.

We all know only too well that men aren’t great at opening up and discussing health issues and their bodies. Even when it’s as vitally important as the prostate. Well, next month it’s Prostate Awareness month organised by Prostate Cancer UK, which helps to inform, educate and encourage guys to talk about down there…

In the UK, about 48,600 men are diagnosed with prostate cancer each year. It’s a common cancer that starts in the cells of the prostate and if you’re over 50, or you’re black, or your dad or brother had it, you’re at even higher risk. But please don’t panic – there are many treatments aimed at controlling, or completely clearing, the disease.

SYMPTOMS

The prostate is a small gland that’s part of the male reproductive system just below the bladder and in front of the rectum (back passage). It is about the size of a walnut and surrounds the urethra (the tube that empties urine from the bladder). It produces fluid that makes up a part of semen.

As a man ages, the prostate tends to increase in size. This can cause the urethra to narrow and decrease urine flow. This is called benign prostatic hyperplasia, and it is not the same as prostate cancer.

Prostate cancer can be slow growing. In its very early stages, it may have no symptoms at all, or only mild ones which occur over a long period. It is often only when the cancer is large enough to press on the urethra that symptoms can occur. For some people, the first symptoms are only when cancer cells spread to the bones, which can cause pain in the back, hips, pelvis or other bony areas. Like all cancers, the important thing is to be vigilant and if possible catch it as early as possible.

So, things to look out for include:

• Needing to pee more often than usual, especially at night.
• Difficulty peeing – for example, a weak flow or having to strain to start peeing.
• Feeling like you have not completely emptied your bladder.
• Dribbling urine after you finish urinating.
• A sudden need to urinate – you may sometimes leak urine before you get to the toilet.

Sometimes the symptoms of benign (non-cancerous) prostate conditions and prostate cancer are similar. If you have any prostate cancer symptoms, it is important to have them checked by your doctor.

DIAGNOSIS AND TREATMENT

There are a number of different types of prostate cancer:

• Early prostate cancer.
• Locally-advanced prostate cancer.
• Advanced prostate cancer.

In addition, the doctor will give your prostate cancer a stage, a grade and a risk group to help decide on the best treatment for you. Once a diagnosis has been made, an appropriate management strategy can then be determined and the good news is that every year, thousands of men are declared clear of the disease.

There are various treatment options that may be considered by your clinician and again these will depend on the state and stage of the disease. These include active surveillance where the disease is growing very slowly and may never even progress or have symptoms. In the same way ‘watchful waiting’ might be adopted where the cancer is not causing symptoms or concerns. The aim is to monitor closely over the long-term, but to hold off on any treatment unless the cancer progresses.

Ultimately, there’s no way of knowing if you have prostate cancer without visiting your doctor because you can’t check for prostate cancer yourself – so please talk to your GP who can do tests to find out if you need a referral to a specialist doctor.

Most of us who plump to get fitter at the beginning of a year choose running as the easiest and cheapest route to feeling better about ourselves. If that’s what you’ve done, why not go one step further and get serious – by targeting running a marathon? Here at Brum Towers we salute your ambition and want to make sure your dream becomes a reality, so here are our top tips for reaching the start – and the finish – line!
Bear in mind, if you were going to sit an exam tomorrow, you wouldn’t spend one night trying to learn everything about the subject and expect to be at your best. Likewise, preparing to run a marathon involves planning your training progressively and being consistent so that it becomes a habit and enjoyable journey towards your key event. So here we go…

1: Give yourself at least 20 weeks to train
No matter what your starting point, breaking your training up into four or five monthly blocks will give you a new focus and motivation. If you are a complete beginner, then the build-up can be longer. Spend more time building up the ‘base’ miles where you are slowly training your body to run slowly for increasing distances.

2: Learn to run slow
The biggest mistake people make is in trying to run fast too often. Up to 80 per cent of your running should be slower than your marathon pace and should feel easy. This means you recover quicker, and progress with less injury and cope with longer runs.

3: Set goals
Setting milestones for each month or week keeps you motivated. This may be something to complete, such as running four times in a week, over 30 miles in a week, etc. They can also be performance goals such as a time for a park run, 10k or training run. Be realistic though and don’t set goals that are too high.

4: More is not always better
Running more miles sounds like a great way to improve but there are runners who achieve well at marathons on less than 30 miles a week and some that run well over 100. You must progress slowly each week. A good rule is 10 per cent per week. This can be 10 per cent more distance, or time or added onto your longest run.

5: Be patient
Training for a marathon takes time. The improvements are small daily amounts and by working in monthly blocks it may be three or four weeks before you see any changes in your fitness.

6: Mix it up
There are lots of things that you can change in your training to make it more enjoyable – the venue (off road, parks, footpaths, track), type of training session (intervals, run/walk, progressive pace), who you run with and when, different distractions (music, audiobooks, podcasts, conversations). As you get towards eight weeks out from the marathon, you will need to increase the speed work so be creative with treadmills, track, hill climbs and stair runs.

7: Set yourself challenges
The more you can overcome challenges during training, the stronger you will get mentally on marathon day. There are things you can do to ‘toughen’ you up – run when it’s raining, run all the hills, run laps that pass your house pushing harder each time to the end of a road, run into headwinds.

8: Rest and recover well
Rest is as important as training, especially as you get closer to the race. Don’t make the mistake of spending all day travelling or on your feet the day before. Make sure you eat properly, drink lots of water and get regular sports massages.

9: Get comfortable kit
You will be spending a long time running, so clothing has to feel comfortable. Socks, vests, thermals, gloves, hats and even rucksacks and headphones have to sit comfortably so they are not an excuse to stop. Try before you buy and borrow from others to test.

10: Make it an experience
Although you may have entered a big race, try to involve people who have been part of the journey. This could be a weekend in the host city, or a day of shopping or having a celebratory meal AFTER the event. As you invest so much effort and time into this, make the whole race weekend an experience, even if the run itself does not go exactly to plan.

And finally… the very best of luck!

So, you want to kick-start 2024 with a renewed commitment to get fitter and look and feel better. But these shorter days and dark evenings make it bloomin’ hard to motivate yourself to exercise. But help is on hand and top performance coach Arj Thiruchelvam has the answer to help keep you fit.

Arj Thiruchelvam has more than 18 years’ experience of performance mentoring, including as a UK Athletics sprints and jumps coach, and says now is a great time to mix up your training and set some specific goals. Here’s how:

KEEP FOCUSED

Grab your notepad and outline two things you would like to improve over the next two months, a perfect start to the New Year. These will comprise two-thirds of your exercise time and, by dedicating the majority of your time to them, means you will see a higher proportion of progress and improvement in your goals.

POWER OF THE INTERVAL

Perhaps you’re looking to improve your aerobic performance, so it’s time to unlock the power of the interval! Alternating short bursts (about 30 seconds) of intense activity with longer intervals (about one to two minutes) of less intense activity goes hand-in-hand with a busy schedule. If you’re able to perform high intensity intervals for more than 30 minutes, the likelihood is that your intervals aren’t high intensity. This workout can be performed running, on the bike or the cross-trainer so really can be achieved anywhere and will keep you warm if you’re outside:

Five minutes warm up + 10 x (1min 30secs slow + 30secs fast) + five-minute cool-down

These paces are relative to your current level of fitness, with slowdown allowing you to start the recovery process while still moving. Walking is OK but as you get fitter you must challenge yourself to increase the speed. Fast pace is above 90 per cent of your maximum effort, so imagine you’re running away from a bull!

It’s tough and gruelling but by including two of these sessions per week, you’ll notice cardiovascular improvements. Knowing in the back of your mind it’s not a really long workout will keep you moving forwards too!

PAIRED SUPERSET

The concept of choosing two areas to focus on is pioneered by leading research which found by adopting this approach, muscle gains were rapidly increased in comparison to following more traditional approaches.

To apply this training method to our busier winter schedules, pick out just two exercises for the two body parts you want to improve and perform five sets of 10 repetitions of each of the exercises, utilising a paired superset (swapping body part without rest) to achieve more in a reduced time.

If you’re looking to gain more muscle, for example in your quadriceps and triceps, you will train these two muscles twice per week, while leaving any remaining time to do just enough to maintain other parts of your body. For example, 5 x 10 of (A) Step-Ups to Tricep Pushdown then afterwards 5 x 10 of (B) Squats to Tricep Extension.

HAVE FUN!

Finally, don’t forget to enjoy exercise! Create game-based or activity-based workouts and grab a training partner if you can. Maybe you don’t want to play a team sport but instead create a circuit of different exercises, some traditional and some a little more ballistic and ‘performance-like’; medicine ball throws, skipping, hopping and box jumps can actually be really rewarding, both mentally and physically.

These can essentially be like a circuit and, like any circuit, can be completed in a really short time. Think 20 seconds on 20 seconds off each exercise or activity. One very important tip is to ensure you warm up before starting. Box jumps, hopping and ballistic exercises are surprisingly tough and therefore you want to avoid doing them when cold. Here’s a pro-tip: put the toughest exercises at the start of your circuit.

New Year is the time many of us commit to healthier habits, but far too often the best of intentions fall by the wayside by the middle of January, says Laura. Here’s her top seven tips to keep up the good work… 

Ease yourself in

Set yourself small, achievable, manageable milestones. Start by simply getting your steps in by swapping the car, bus or train for your feet!  Try a couple of workouts a week and then slowly increase the intensity. If you’re not sure where to start, book yourself in with a personal trainer who will help you plan a programme to help you achieve your goals. 

Enjoy yourself

Try a variety of activities to discover what you enjoy. Whether it’s Zumba, yoga, weight training or playing sport, the key is to make fitness a pleasurable part of your daily routine. If you enjoy what you’re doing, you’re more likely to stick to it. 

Mix it up

A well-rounded fitness programme should include both cardio and strength training. Cardiovascular exercises boost your heart health, while strength training helps build lean muscle mass – a good mix of both will deliver maximum benefits. 

Fuel Your Body

Fuel your body with a healthy diet of fruits, vegetables, lean proteins, and healthy carbohydrates such as whole grains. Drink at least two litres of water a day – staying hydrated is essential for overall health – and include protein in every meal as it will help keep you fuller for longer and repair muscles. 

Be consistent

Consistency is key to seeing results. Establish a regular workout habit, even if it’s moderate, and by spring you will see positive changes in your overall physical and mental well-being. 

Buddy up

Find yourself a workout buddy – whether it’s friends, family or an online fitness community.  Sharing your fitness journey with others provides encouragement and makes the whole experience more enjoyable. 

Sleep…

A good night’s sleep is crucial for recovery and overall well-being. Aim for seven or more hours of sleep a night to support your fitness efforts. As you embark on your fitness journey in the new year, embrace the process, be patient with yourself and focus on how your body feels not the way it looks.  Celebrate the positive changes you’re making for a healthier and fitter you for the spring.

Firstly, the clinic is tranquil and well kitted out, so I felt relaxed and in safe hands immediately. Dr Ana was on hand to answer questions – she’s hugely experienced and calm which feels important when entrusting somebody with your face.

Secondly, I was subjected to the dreaded LED SkinScope which is a full analysis of the skin highlighting sun damage, congested pores, uneven texture and more. Obviously, it’s terrifying and I looked like a decrepit elder from Avatar, but apparently, I’m not in bad shape so that’s good to know.

Then onto the treatment. The facial entailed multiple stages including lymphatic drainage to reduce puffiness and bring oxygen to the skin’s surface, exfoliation using glycolic and salicylic acid, chemical peeling, extraction – essentially a mini hoover to suck out any nasties, a combo of SkinCeuticals antioxidants followed by LED therapy in combination with SkinCeuticals Phyto Corrective serum, hydrating B5 serum to super charge collagen production and a HydraFacial AOX serum which feeds the skin with antioxidants and peptides to brighten and tighten all topped off with SkinCeuticals mist, hydrator and SPF.

That sounds like a lot of processes when written down, but it all felt very relaxing and extremely nourishing. I didn’t do my usual beauty regime before bed as instructed in order to get the maximum benefits from the products and definitely woke up looking fresher than usual. The clinic recommends a treatment every month which seems doable – the cost is £140 and it takes 1.5 hours.

I’ve also slotted SkinCeuticals products into my routine to keep up the good work in between treatments which is definitely making a difference. The H.A. Intensifier serum every evening is particularly good as is the Simply Clean cleanser. For reference, I’m 47 years old and have normal skin, but the clinic can tailor treatments and products to your particular skin type.

It’s important to say that although this was a complimentary treatment and some SkinCeuticals products were gifted, I wasn’t obliged to write lovely things. I’ve been gifted beauty products and treatments in the past that I haven’t enjoyed or haven’t made a jot of difference and I just haven’t written about them at all. There’s enough nonsense in the beauty industry without me adding to it, so you can rest assured I loved it. It doesn’t mean you will, but it’s definitely worth a look.

It’s that time of year again! Beauty brands and stores have pulled together some of their most iconic products into gorgeously festive advent calendars
The competition is fierce, so you need to decide whether you are committed to one beauty brand or you fancy dabbling in the variety a department store version offers. Personally, we enjoy taking the opportunity to try out some newbies that often go on to become staples in our beauty regime. We’re not sure what the heck any of it has to do with the period of advent in its traditional sense, but it’s fun, indulgent and real treat. We’ve picked out six of the best, but almost every large brand and some small have released their own version, so if you have a favourite brand, do your research.

HARVEY NICHOLS, £250
Worth £1,300 this is packed with items from 35 of the store’s most iconic brands and includes 25 full-sized products. You can also expect treatment vouchers including eyebrow shaping and a make-up consultation with a Fenty MUA. Plus, one in 50 calendars contains a £100 gift card.

JO MALONE, £350
This year’s gingerbread-themed calendar includes miniatures of your favourite colognes, candles and bath and body goodies as well as a 30ml cologne in one of the brand’s most popular scents. The box would make a gorgeous jewellery case or desk tidy, too.

SELFRIDGES, £220
Worth £1,094 this is packed with cult classics including Dr Barbara Sturm Clarifying Serum, REFY Brow Sculpt and Gisou Hair Fragrance and includes 16 full-sized products.

MOLTON BROWN, £210
Expect classic Molton Brown scents like Orange and Bergamot and Heavenly Gingerlily as well as deluxe sizes of the brand’s new Marvellous Mandarin and Spice collection which smells like just like Christmas – think nutmeg, ginger, mandarin zest and cinnamon.

ELEMIS, £189
Worth £551 this includes 24 travel sizes of the skincare brand’s most popular products, plus a full-sized version of the brilliant Pro-Collagen Marine Cream on the 25th. It would be nigh on impossible to wait ‘til the big day…

KIEHL’S, £109
The most reasonably priced of the bunch, this contains all of Kiehl’s iconic formulas packaged in a gorgeous calendar that opens like a book featuring designs by artists duo Icinori. Kiehl’s is our go-to skincare so it’s the only solo brand version we’d consider – but we’re all unique, hun!

This month will see thousands of fund-raising events take place across the UK – including right here in Brum and the West Midlands – to raise awareness and much-needed funds to fight breast cancer. It’s a time, more than any other, when the world turns pink!

One of the key messages of the month is highlighting the signs and symptoms and to help you understand what breast changes to look out for. Everyone’s breasts are different – they can change with age and at different times of the month. When you know how your breasts normally look and feel, it will be easier to spot if there are any unusual changes for you.
Picking up abnormalities as early as possible is vital, which means it’s important that women self-examine regularly and know what to look for. Throughout a lifetime the levels of the female hormones oestrogen and progesterone vary, causing the breasts to change.
For younger women, the best time to self-examine the breasts is about three to five days after the period starts because breasts are not as tender or lumpy at this time in the monthly cycle. Women who’ve gone through menopause should examine their breasts on the same day every month.

HOW TO CHECK

To self-examine, place your right hand behind your head. With the middle fingers of your left hand, gently yet firmly press down using small motions to examine the entire right breast. Next, sit or stand. Feel your armpit, because breast tissue goes into that area. Gently squeeze the nipple, checking for discharge. Repeat the process on the left breast.

Then stand in front of a mirror with your arms by your side. Look at your breasts directly and in the mirror. Look for changes in skin texture, such as dimpling, puckering, indentations, or skin that looks like an orange peel. Also note the shape and outline of each breast. Check to see if the nipple turns inward. Do the same with your arms raised above your head.

WHAT TO LOOK FOR

1. A lump on or around the breast. This may not be seen but might be felt either in the breast, upper chest or armpit.
2. Persistent lumpy area or unusual thickening of the breast tissue.
3. Any constant pain in part of the breast or armpit.
4. Change in size or shape of either of the breasts.
5. Redness or rash on the skin that looks like eczema.
6. Change in appearance or direction of the nipple on the breast.
7. Nipple discharge from the breast.
If you do spot any unusual changes to your breasts you should get them checked out by your doctor.

Every 10 minutes, someone in the UK hears the words “you have breast cancer”. By taking part in wear it pink, you could help fund a life-saving research breakthrough. You could give someone information they can rely on when they need it most. Or drive forward vital campaigning, to make sure everyone living with breast cancer gets the best possible treatment and care.

Over recent years, the country has gone bonkers over the benefits of cycling with the number of people going for a ride increasing by 200 per cent on weekends and 100 per cent on weekdays. It’s not too late to join in the cycle revolution to keep fit, look after the planet and save money. Here’s just a few reasons why you need to dust down your saddle and get riding.

It’s a real all-rounder
Cycling increases cardiovascular fitness, muscle strength, joint mobility, posture, coordination and bone strength, while targeting and toning up the ankles, arms, shoulders, calves, thighs and glutes.

It’s a low-impact form of cardio
Getting on the bike is much easier on the joints and your skeletal system than most cardio workouts, like running and HIIT workouts that involve jumps such as burpees. It’s great for anyone suffering with, or recovering from, injury – but remember that weight-bearing activities are required for promoting bone density – these include walking and strength training.

Weight loss and muscle strengthening
As a moderately intense exercise, cycling associated with the usual benefits and can support weight loss. Riding a bike for 20 to 30 miles, three times a week can help budge stubborn belly fat, as well as strengthening your quads, glutes, hamstrings and calves.

Boosts immunity
It’s been shown that cyclists have immune systems typical of younger people. Moderate exercise makes immune cells more active, so they’re ready to fight off infection. People who cycle for 30 minutes, five-days-a-week take about half as many sick days as couch potatoes. King’s College London compared more than 2,400 identical twins and found those who did the equivalent of just three, 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences, such as body mass index (BMI).

Healthy heart
Cycling regularly as little as 20 miles a week can cut your risk of heart disease by 50 per cent by stimulating your heart, lungs and circulation, according to recent studies.

Mood-booster and stress-reliever
Cycling is proven to ease stress and anxiety by calming external thoughts and forcing you to concentrate on your cadence and any speed or incline you might be working with. Studies have shown that the positive mental feelings that come from cycling are largely down to the release of endorphins in your body which counter the production of cortisol (the stress hormone). The same research also found that cycling outside increased these effects.

Flexibility
Cycling is not as weather-dependent as you think. Who cares if it’s raining outside? And rather than that long countryside ride, pop down to the gym and use a static bike and maybe even join a spin class or just bash away on the Peloton parked in a corner of your home! If you’re unaffected by the climate it’s easy to set a schedule and stick to it

Suitable for everyone
Regardless of age, gender or experience there’s a level – and a class of cycling – to suit. Cycling appeals to both beginners and advanced exercisers. Your workout can be adapted to suit your fitness level – go for low intensity if you’re just getting used to it or try sprint or incline intervals if you’re up for a challenge.

Environmentally friendly and cheap
Recent research found that commuting by bike over car once a day decreases your carbon footprint by 67 per cent, while it takes approximately five per cent of the materials and energy needed to make a car, and a bike, of course, produces zero petrol. Bikes are efficient, too. You travel around three times as fast as walking for the same amount of energy and, taking into account the ‘fuel’ you put in your ‘engine’, you do the equivalent of 2,924 miles to the gallon.

While the resurgence in ballroom and Latin can be linked to the success of television series Strictly Come Dancing, this is just the tip of the iceberg. Across Birmingham, the range of classes is immense from fitness-based dance and Zumba, through urban, hip-hop and contemporary into internationally inspired Cuban salsa, Argentine tango and Spanish flamenco.

The message from instructors is that you don’t need to be a Fred Astaire or Ginger Rogers to take to the floor – and nobody will be awarding you zero points. What’s more, dance is a great way to exercise. Involving all of the body, dancing can be fat-burning, muscle-building and brain-tuning while also helping reduce stress.
Dancing exercises the heart and lungs, providing a cardiovascular workout which can help reduce blood pressure which in turn helps stave off health issues such as stroke and heart disease. In speeding up, slowing down, turning and partnering, dancers are exercising different muscles, joints and ligaments thereby increasing muscle strength, balance and coordination.

BODY AND MIND

Many classes involve members learning set patterns of steps or movements in time to music, requiring us to work our brains, helping us retain cognitive skills and memory. Furthermore, dance brings people together to enjoy a leisure activity, helping build social skills and confidence and staving off isolation.

“Dance has the power to inspire people, transforming lives, communities and places,” says Becky Bailey, head of participation and learning at FABRIC, the new strategic dance development organisation formed by the merger of Dance4 and DanceXchange.
Based in Birmingham’s Hippodrome building and Nottingham, FABRIC offers an extensive programme of recreational dance classes. “Dance is fun. It is a great way to come together in a shared activity with other people which helps people build confidence and friendships – many of which continue outside the dance class,” says Becky.
And FABRIC has been instrumental in bringing dancing to the streets of Birmingham. It is the producer of Birmingham International Dance Festival which has presented several mass participation events across the city over previous years, encouraging people of all backgrounds to give dance a go.

SHIM SHAM

For example, last year’s BIDF included Sense by Critical Mass22 which was an inclusive dance participation project bringing together young people, with and without disabilities, from across the West Midlands. And the festival also featured Tappin’ In, by Stephanie Ridings in association with Lou Lomas, which brought people together from across the region for the city’s biggest tap lesson and mass ‘shim sham’, a dance known as the national anthem of tap.
Becky explains: “Events like these encourage as many people as possible to take part in dance – and experience its health and wellbeing benefits.” Like most forms of exercise, dancing raises levels of the hormone serotonin, which in turn reduces stress, aiding sleep, digestion and general wellbeing. According to the British Heart Foundation, quoting an Australian study, dancers were found to have a 46 per cent lower risk of cardiovascular death and researchers believed this was due not just to the physical benefits but also to the relaxation and wellbeing which dancers experience.
Birmingham-based Tango Oso are encouraging people to give dance a go by launching a month of taster classes in Digbeth this summer (see box). And founder David Acunzo is convinced that once people try tango and feel its benefits, they will be smitten.
“Argentine tango is a great activity for an active and healthy lifestyle for all ages,” David says. “It’s known as a ‘walking’ dance so accessible to many. It gets your body moving to music at your own pace, bringing self-awareness and connection to your body and that of your dance partner’s whilst enhancing coordination skills and posture alignment. It engages your mind as you learn new skills, problem solve and experience the dance differently each time you dance reflecting the creativity you can bring, no matter your age or experience.”

TANGO TALK

David says research has revealed the benefits of dancing to both mind and body.
“It has been shown through studies that dancing, but tango in particular, has benefits for those with Parkinson’s disease by reducing the severity of motor symptoms including freezing and improving balance and endurance.
“A major benefit towards a healthy lifestyle is that tango is social, so you have the opportunity to connect with a diverse community where you bond over many aspects of the dance and other interests, bringing chances to meet new and regular friendly faces. It’s an ideal activity to come along on your own, with a group of friends and as a couple.”

A few simple steps of lifestyle changes and knowing the do’s and don’ts of exercise will help to get you that summer beach body you desire. Here’s the low-down on slimming down and toning up.

Be prepared to put in the work – Getting in to shape doesn’t come easy. Be prepared to be disciplined with what you eat and drink and to exercise at least three times per week.

Nutrition is key – There’s no need to cut out everything you enjoy, you just need to eat right 80 per cent of the time and the other 20 per cent won’t hurt your progression too much. Reduce your carb intake (especially in the evening) cut down the alcohol and eat plenty of meat, fish and veg. If you must snack, snack healthy – so fruit, nuts, seeds and raw veg.

Treat yourself – That’s right… if you find it too hard cutting everything out in one go give yourself a healthy challenge. Eat right Monday to Friday, don’t drink and stay away from the sweets and chocolates. Come Saturday and Sunday you can reward yourself with some of the things you enjoy. Don’t overdo it though, you don’t want to cancel out all of that previous hard work.

Short but sweet – Exercise doesn’t have to be a two-hour-long slog in the gym, pounding away on the treadmill and cross-trainer. With the right advice you can get a far more beneficial workout done and dusted in 45 minutes. Don’t get us wrong, it won’t be an easy 45 minutes but going at it hard will speed your metabolism up, meaning you burn calories when you’re not even at the gym.

Don’t avoid the weights – This goes for males and females. The stronger your muscles are the more efficient your body will be at burning fat. If you’re concerned about getting too bulky, don’t fret as weights will not necessarily make you bigger, just give you a nice shape. This is especially true for women as you don’t usually have enough testosterone in your bodies to be able to build masses of muscle. Make sure you get advice from a trainer before you start though to avoid causing yourself any injuries.

Get help – If you’re serious about getting in shape, don’t be afraid to ask for help. Personal trainers and fitness coaches are there for your benefit and will help you reach your goals faster and safer. Personal training doesn’t have to be expensive and not only will you see the physical benefits you will undertake a lifestyle change to ensure you don’t revert back to your old ways after the summer.

Take a picture – Snap a before selfie in the mirror and keep it accessible (on your phone or tablet) so you can see it daily. When you feel like having that glass of wine or chocolate, look at the picture and remind yourself why you shouldn’t cave in just yet. If you can find a picture of yourself in the past with the body shape you were happy with, keep it handy too. This will help you stay focused – if you have been there before you know you can get there again!

TAKE-FIVE QUICK-FIT PLAN

1. Cardio – 30 minutes of interval training. Try doing one-minute fast run on the treadmill followed by one-minute walking. Ensure your fast run is enough to make you want to stop at the one-minute mark.

2. Resistance – Do big compound exercises such as squats, deadlifts and press-ups. These will burn more calories than the bicep curl and tricep extensions and speed up your metabolism meaning you’ll burn calories faster.

3. Stretch – Regular stretching will aid your workouts. You will feel stronger, your exercises will feel safer and your aches and pains will be reduced.

4. Try a class – Classes such as spinning, bootcamp and body pump are sure-fire ways to hit it hard and eat away at those calories. If you are looking for a bit of fun, try zumba to get you in the mood for summer.

5. Rest – This is the most important point. No matter how hard you push yourself, your body will not change unless it gets the rest it requires. Alternating your workout days with a rest day is the best way to train meaning you come back strong and hit each workout at 110 per cent.

Well it’s been another wet April, but if you’re like us here at Birmingham Living towers it hasn’t stopped you playing tennis. And like us you may be regretting it as damp courts and heavy tennis balls may have led to an uncomfortable pain in your arm. If so, you may be among the estimated 50 per cent of players who may have developed the dreaded tennis elbow. Here’s some timely advice to help minimise the pain!

Tennis elbow is a condition that causes pain around the outside of the elbow. It’s clinically known as lateral epicondylitis and it’s a really painful condition that occurs when tendons in your elbow are overloaded, usually by repetitive motions of the wrist and arm. If the muscles are strained, tiny tears and inflammation can develop near the bony lump (the lateral epicondyle) on the outside of your elbow.

Despite its name, athletes aren’t the only people who develop tennis elbow and any activity that puts repeated stress on the elbow joint can cause it.

SIGNS

You may notice pain on the outside of the elbow, which may travel down the forearm when lifting or bending your arm. Pain and weakness may make it difficult to shake hands or grip an object, turn a doorknob or open a jar, hold a cup of tea or pick up a kettle. You may also find it difficult to fully extend your arm.

HELP

Firstly, you should avoid the activity that is causing the pain until your symptoms improve. If the pain in your elbow does not go away after a few days of rest, it’s probably best to visit a GP. The GP will check for swelling and tenderness and carry out some simple tests, such as stretching out your fingers and flexing your wrist while your elbow is stretched out. If the GP thinks the pain is due to nerve damage, further tests, such as an ultrasound scan or an MRI scan, may be done.

TREATMENT

Tennis elbow will often improve without treatment, but there are things you can do that may improve symptoms and speed up recovery.

Holding a cold compress, such as a bag of frozen peas wrapped in a towel, against your elbow for a few minutes several times a day can help ease the pain. Taking painkillers, such as paracetamol, may help reduce mild pain. Non-steroidal anti-inflammatory drugs, such as ibuprofen, can also be used to help reduce inflammation.

Physiotherapy can also really help with some specific exercises and stretches to work on. Massaging and manipulating the affected area may help relieve the pain and stiffness and improve the range of movement in your arm.

If symptoms are very painful and persistent, your GP may recommend a steroid injection although this may lead to a weakening on the tendon. Surgery may be used as a last resort to remove the damaged part of the tendon.

PREVENTION

The bad news is that the condition can last from between six months to two years (although 90 per cent will make a full recovery within a year). And once you’ve had it once, you may always be susceptible. There’s lots you can do to help avoid a repeat offence.

Physical therapists commonly advise that racquet sports players strengthen their shoulder, upper arm, and abdominal muscles. This can help to reduce the wrist extensors during shoulder and arm movements. Work on changing and improving your technique may ease the problem.

Use a lighter racquet and a bigger grip size can help avoid putting extra strain on your tendons. String tension can affect the forces that pass across the elbow. A high-tension offers more control but passes more forces through the elbow. You may want to try lowering your string tension a little and even try special strings.

Strapping or taping the forearm can support the area and help realign the muscle fibres and relieve pressure on the area.

Good luck with the rehab and hopefully you’ll be fine and dandy for the summer….

Pickleball. If you’ve not heard of it, you don’t know the fun you’re missing! It is derived from the sport of rowing where the slowest craft is the ‘pickle boat’. The sport was invented outside Seattle in 1965 and has grown steadily since. It comes with some surprising health benefits.

Combining elements of tennis, badminton and table tennis, pickleball is played on a badminton-sized open court and with a lower net than tennis. Two or four players use solid paddles made of wood or composite materials to hit a perforated polymer ball, over a net. The soft, light ball keeps the game from being too fast for those of us with slowing reflexes.

The court is smaller than a tennis court (44ft x 20ft) which means there is less running and more emphasis on hand skills. It is easier to keep the ball in play, allowing for longer play but the smaller court means that most points do not require too much movement – about two to four steps – so you are not over-exerted during any one point. The smaller court also means less running and less wear and tear on knees, hips, ankles – our joints. The paddle doesn’t have strings and with the soft ball makes this a low intensity instrument with minimal stress on the tendons and muscles of the arms.

LESS TAXING

Serving is underhand again making the game easier to play and less taxing on the arm. Like all racket sports, pickleball helps with hand-eye coordination and improves flexibility and balance and boosts the cardiovascular system, which helps prevent many of the unwanted problems of older age like hypertension, stroke and heart attack.

As an aerobic exercise, it helps improve your lung function, control your blood sugar levels and regulate your blood pressure. The caloric burn of pickleball is somewhere between badminton and tennis. It’s estimated that a game can burn up to 600 calories an hour, making it an excellent way to lose weight or maintain a healthy weight.

STRESS BUSTING

It can relieve stress. The endorphins released with all exercise are useful in elevating self-esteem and combating depression. And, as an added welcome bonus, the kit is cheaper than tennis. It’s fun and social. Because it requires at least two players, pickleball is a social sport. It’s a great way to meet people and make new friends, especially if you join a club or league. Not only will you get to socialise, but you’ll also get some exercise in the process. A real win-win.

You can play anywhere and it’s a sport for all ages from nine to 99, and you do not have to be the world’s most gifted athlete to take part and enjoy it.

The world of squash had an exciting start to the year as the British Junior Open Squash tournament returned to Birmingham at Edgbaston Priory with more than 700 youngsters from 55 nations, competing in the girls and boys under-11s through to the under-19s.

Hopefully this may have inspired some new players, both young and old, to take up the sport. If you fancy having a go, here’s what to expect… 

Why play squash? 

Squash is a great physical and mental workout, it gets the whole body moving and active. A squash game lasts around 30 to 40 minutes so can fit into busy lifestyles and is a great family activity. 

Just some of the benefits 

Works Every Muscle Group – Squash can help to build strong, shapely leg and bum muscles. The sports require lots of dynamic lunging which will give you that toned look. Moving to and hitting the ball also helps strengthen the back and shape the abdominals.

Burns Calories – Squash is a great alternative to running on a treadmill or pushing it on an exercise bike. You can burn around 650 calories per hour on court and not even realise you are doing so.

It’s Quick – You only need 30 minutes or so to get a great all-round workout. So even the busiest people can fit it in around work, university, family and other commitments. You can even squeeze a game in on your lunch break!

Develops Agility – Leaping, spinning, stopping, bending, jumping, sprinting and running are just some of the moves the body has to make in a game of squash. Squash teaches quickness and equilibrium around the court, especially the power of the first explosive step and challenges speed by forcing you to move quickly while maintaining a strong and balanced position to hit the ball hard and accurately.

Sharpens Hand-Eye Co-ordination – Squash promotes good hand-eye coordination as repeatedly seeing the ball and adjusting your body and hand so you can hit it back under competitive stress forces the body to hone-in on target and destination. Since hand-eye coordination tends to decrease when we stop participating in activities that foster this type of coordination, squash is a premier sport to ensure your abilities are well-developed.

Compels Flexibility – Constant movement (particularly movement outside typical range of motion) is so often required in a game of squash, your joints and ligaments are able to stretch, promoting elasticity and blood flow in the body. Regularly playing squash will improve your flexibility, ensuring your muscles get the most stretch out of every game.

It’s Social – You’ll find a thriving social scene at clubs who organise regular club nights, leagues and special events. You’ll get as much enjoyment out of the drink in the bar afterwards as you do from the competition on the court!

Become a Warwickshire Squash Stars

Warwickshire Squash Stars is an initiative designed to introduce five-to-11-year-olds to this fantastic sport. For just £30 you receive a starter pack containing racket, T-shirt, goggles, bag and ball, plus four starter lessons at a club of your choice. For more information visit warwickshiresquash.org/squash-stars/

If you’re anything like us here at Birmingham Living Towers, you’re possibly looking back at a festive season packed with merriment with a squishy waistline to prove it. Have no fear, reclaimed fitness is within sight, but how do you make sure you stay committed to becoming your best self?

Often, the problem with setting up an exercise regime is that we make it so bloomin’ complicated and too time-consuming – and therefore quickly demotivating. But it doesn’t have to be that way. It is totally possible to improve your fitness in a fun and fuss-free way. So here are some quick tips to kick-start your day and keep you on the straight and narrow.

WARM UP: Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury. A few minutes of gentle stretching will make a world of difference.

JUMPING JACKS: A great way to ease yourself in gently, taking your body from asleep to awake. Make sure you clap at the top and slap your thighs at the bottom to ensure a full range of motion. Try and do 50.

T-ROTATIONS: While in the press-up position, reach under your body as far as you can then up to the sky looking at the hand at the top. This warms up the shoulder, engages the core and stretches the chest. Do 40 (20 per arm).

SPRINTERS: Staying in the press-up position, bring one knee to the opposite elbow then change, building up the pace to a ‘sprint’, twisting at your hips and doing your best to touch each elbow. Go for 30 (both knees equals one rep).

PRESS-UPS: Keep your core engaged the whole time, make sure your hands are not in front of the shoulders. Aim for full range of motion, your chest touching the floor and arms fully extended at the top. See if you can do 20.

BURPEES: Bring your knees to your elbows and bum to your heels before driving up to the sky. Straightening your body in the air, as soon as your feet touch the ground, allow gravity to pull your bum back to your heels then shoot your feet back out engaging your core while landing in a strong press-up position. Go for 10.

KEEP IT GOING: It’s important to complete all exercises in quick succession to start your day right. If you do this programme three-times-a-week for four weeks, by the end of January you will really start to feel and see the real benefits. Try timing how long it takes to complete so you can measure your progress.

And then look forward to next year’s festivities….

Cycling is a fantastic form of low-impact exercise and also a great way to save money on your daily commute while reducing your personal carbon emissions. Urban Body physiotherapist Sanford Miller explains the numerous benefits of cycling to your health as well as your pocket:

Mental health

Very few sports can match the sense of freedom and excitement that cycling can deliver while you’re pedalling away with the scenery flying past. Recent research has found that people who ride self-propelled or indeed e-bikes benefit greatly in both mood and anxiety, boosting overall mental health. It also indicated that cycling improves our higher executive function, including decision making and reaction times. Other research suggests that a five per cent improvement in cardio-respiratory fitness from cycling led to an improvement of up to 15 per cent in mental tests.

Beat illness

Moderate exercise makes immune cells more active, so they’re ready to fight off infection. People who cycle for 30 minutes, five-days-a-week take about half as many sick days as couch potatoes. King’s College London compared more than 2,400 identical twins and found those who did the equivalent of just three 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences, such as body mass index (BMI).

Strength

An enormous proportion of musculoskeletal pain (related to muscles, soft tissues or joints) occurs when we are not strong enough to deal with the loads and stresses of daily life. Having stronger tissues and tendons helps to make them more resilient and tolerant, meaning you are reducing your risk of suffering general aches and pains often experienced with everyday movement.

Cardiovascular health

Cycling develops our fitness level in several ways, but most importantly it improves the efficiency of your heart and lung function as well as increasing your metabolic rate. The long-term benefit of this is not only that you’ll become a better cyclist but you’ll benefit in all walks of life by reducing feelings of fatigue and lethargy with the added bonus of improving your concentration.

Inclusivity

Cycling is for everyone. Regardless of age, gender or experience there’s a level and class to suit. And regardless of your fitness level, you’re in it together. You become part of a team and it’s a great way to meet people and make friends while improving your posture, co-ordination and strengthen bones. It’s not even as weather dependent as you think. Who cares if it’s raining outside? Pop down to the gym and use a static bike and maybe even join a spin class. If you’re unaffected by the climate it’s easy to set a schedule and stick to it.

Save the planet

Twenty bicycles can be parked in the same space as one car. It takes around five per cent of the materials and energy used to make a car to build a bike – and a bike produces zero pollution. Bikes are efficient, too. You travel around three times as fast as walking for the same amount of energy and, taking into account the ‘fuel’ you put in your ‘engine’, you do the equivalent of 2,924 miles to the gallon.

The figures are shocking for sure, but beyond the life-impacting effect of hearing loss, research suggests sufferers are also more susceptible to anxiety and depression. And, by the way, don’t assume hearing loss only affects older people. There are many causes, from childhood through to old age, from conditions such as congenital loss, infection, glue ear and otosclerosis.

SIGNS OF HEARING LOSS

Hearing loss often happens gradually, so you might not notice it at first. There are some common signs to look out for.

• Turning the TV up louder than your family wants it to be.

• Finding it hard to follow conversation in pubs and restaurants.

• Struggling to hear on the phone.

• Often asking people to repeat what they say.

• Having your partner complain that you don’t listen to them.

• Feeling that other people mumble.

There are two main types of hearing loss. It’s possible to have both types, and this is known as mixed hearing loss.

Sensorineural hearing loss: This is caused by damage to the hair cells inside the inner ear, or damage to the hearing nerve, or both. It makes it more difficult to hear quiet sounds and reduces the quality of sound that you can hear. Sensorineural hearing loss is permanent but can often be treated with hearing aids.

Conductive hearing loss: This happens when a blockage, such as ear wax, stops sound passing from your outer ear to your inner ear. Sounds will become quieter and things might sound muffled. It can be temporary or permanent. Conductive hearing loss is usually caused by ear problems.

Taking care of your hearing is a small price to pay for healthy ears – even if you’re young and your hearing is fine. Here are a few basic tips to help keep your ears at optimum health:

LOUD NOISES

Exposure to loud noises for long periods could put you at risk of permanent hearing loss. Tinnitus – or ringing in the ears – can be an early warning sign of hearing damage. The most worrying thing is that you won’t know if you’ve done permanent damage until it’s already happened. It is a good idea to take a break from loud noises to allow your fragile inner ears to recover.

Try to limit exposure to loud noise – as a simple rule if you’re listening to music with headphones and others can hear, it’s too loud. If you’re in a noisy environment you can always use earplugs. If you use plugs when sleeping, clean them regularly and ensure they’re snug but not tight, or you risk infection.

WATER

Most people don’t have a problem when water enters their ears. However, some are susceptible to itchy ears when they are regularly exposed to water and can be more vulnerable to Otitis externa, or ‘swimmer’s ear’. Symptoms include ear pain, itching, discharge, tenderness and even a degree of hearing loss.

If you’re a keen swimmer or spend a lot of time in the pool, then there are some things you can do to protect yourself from swimmer’s ear. Wear earplugs to keep water out of your ear canal. Use special eardrops that help dry out your ear canal after swimming.

FOREIGN OBJECTS

Ears are normally self-cleaning so trying to stop earwax is as futile as trying to prevent the production of urine. Sticking cotton buds or pen tops into the ear simply pushes the wax in too far and stops it coming out of the ear – so don’t do it! Ear candles supposedly help remove wax, but there’s no scientific evidence to support the effectiveness of the method. It is much better for ear care if you just clean the outside of your ears with a damp flannel.

PRESSURE CHANGES

Eustachian tubes, between the middle ear and back of the nose let air in and out of the middle ear when we experience pressure changes. Most people who have been on a plane notice their ears often ‘pop’ when descending and this is the tube opening to release pressure.

If the tube blocks, which can occur with colds or allergies, then the ears can become very painful with pressure changes. It may be advisable to try to avoid flying when you have a cold but a nasal decongestant can be very useful if taken just before flying in those who have a history of problems with their ears when flying. People who scuba dive often have the same problem and the same treatment may be useful.

EXERCISE

Did you know that exercise is good for your ears? Cardio exercises like walking, running or cycling get the blood pumping to all parts of your body, including the ears. This helps the internal parts of the ear to stay healthy and working to maximum potential.

Your hearing loss might not be serious, but it could be a medical emergency. If this is the case, there is a very short window of time for treatment to successfully restore hearing.

Charcot-Marie-Tooth (CMT) Disease is a group of inherited disorders estimated to affect one in 2,500 people that cause nerve damage, mostly in the arms and legs (peripheral nerves). These nerves are responsible for passing on commands from the brain to the muscles (motor nerves) and information to the brain about sensations, such as pain, heat, cold, touch, importantly for balance – where your joints are in space (sensory nerves). When these are damaged, people are said to have a neuropathy. CMT disease is also called hereditary motor and sensory neuropathy.

Because of this nerve damage, people with CMT may find that some of their muscles become slowly weaker over the years, particularly in their feet and hands. Some find that feeling becomes dull, or numb, in the same areas. You may also experience loss of sensation and muscle contractions, and difficulty walking. Foot deformities such as hammertoes and high arches also are common. Symptoms usually begin in the feet and legs, but they may eventually affect your hands and arms.

SYMPTOMS

The symptoms of CMT usually start to appear between the ages of five and 15, although they sometimes do not develop until well into middle age or later. CMT is a progressive condition. This means the symptoms slowly get worse, making everyday tasks increasingly difficult.

People with CMT may have:

• Muscle weakness in their feet, ankles, legs and hands

• Decreased sensation or a loss of feeling in your legs and feet

• An awkward way of walking (gait)

• Highly arched or very flat feet

• Loss of muscle bulk in legs and feet

• Curled toes (hammertoes)

• Decreased ability to run

• Difficulty lifting the foot at the ankle (footdrop)

• Frequent tripping or falling

CAUSES

CMT is caused by an inherited fault in one of the many genes responsible for the development of the peripheral nerves. This fault means the nerves become damaged over time. A child with CMT may have inherited the genetic fault responsible for the condition from one or both of their parents.

There’s no single faulty gene that causes CMT. There are many types of CMT that are caused by different genetic faults and these can be inherited in several different ways. The chances of passing CMT to your child depend on the specific genetic faults you and your partner carry.

TREATMENT

CMT is not life threatening and most people with the condition have the same life expectancy as a person without the condition. But it can make everyday activities very difficult. Living with a long-term progressive condition can also have a significant emotional impact.

There’s currently no cure for CMT. But treatments can help relieve symptoms, aid mobility, and increase independence and quality of life for people with the condition.

These treatments may include:

• Physiotherapy and certain types of exercise

• Occupational therapy

• Walking aids

In some cases, surgery may be needed to correct problems such as flat feet and muscle contractures, where muscles shorten and lose their normal range of movement.

Whether you’re a complete beginner to exercise or an avid gym-goer, shifting stubborn body fat is challenging. While losing fat and toning up is a fitness goal for lots of people, many don’t know how to alter their workout routine and overall lifestyle to maximise fat loss in a healthy way.

Debunking Fat Loss Myths

Before establishing what will help you to burn stubborn fat, it is important to debunk several common myths surrounding fat loss.

First and foremost, you cannot spot reduce fat. Although some parts of your body may take longer than others to slim down, depending on factors such as body shape and composition, if you workout to lose fat then you will lose fat across your entire body. You can focus your weight training on building certain muscles so that they appear particularly defined once fat is lost, however it is not possible to lose fat in one body part by exercising that specific area alone.

Furthermore, while exercise is undeniably important and offers many fantastic benefits to our overall health, research shows us that losing fat cannot be achieved by exercise alone. You cannot ‘out-train’ a bad diet and increasing your level of exercise while still eating junk food will not facilitate fat loss. Therefore, it is essential to create a diet plan and exercise routine that complement one another.

Top Tip 1: Pick Up the Weights

You may be tempted to focus solely on cardio-based workouts when trying to shift stubborn fat, but combining aerobic exercises with strength training has been shown to be particularly effective for losing body fat.

Adding resistance to your workout with weight training can help the body preserve fat-free mass, which increases the number of calories your body burns while resting. Consistent weight training, that is safe yet challenging for your body will also help you to build lean muscle – this, combined with the fat loss, helps to create a more toned and sculpted physique. 

Top Tip 2: Incorporate HIIT into Workout Routine

High Intensity Interval Training, or HIIT for short, is a fantastic form of exercise to incorporate into your fitness routine. Not only is HIIT a great way to boost your mood, but research shows that the increased metabolic rate caused by strenuous and high intensity exercise can last up to 38 hours, meaning your body will burn significantly more calories in a resting state.

There are simple and short HIIT exercises that you can start with – squats, sit-ups, burpees and mountain climbers are all fantastic exercises to try for 30-second intervals with a 20-second rest. 

Top Tip 3: Adjust Your Diet

Your diet is fundamental to fat loss. Latest research suggests that 80 per cent of your fat loss is dependent on a good diet, which shows why many people struggle to lose fat despite frequent exercise.

If your goal is to lose fat, then you need to be in a calorie deficit – this is when you consume slightly fewer calories than you are burning which in turn makes your body tap into the stored body fat for extra energy.

To ensure you are still consuming the nutrients your body needs while in a calorie deficit, it’s a good idea to work with a personal trainer to create a healthy and balanced diet plan.

Top Tip 4: Increase Activity Outside of the Gym

While a sweaty gym session is great for burning calories, having a more active lifestyle outside of the gym will also promote fat loss and improve your overall health.

Increase your daily activity levels with simple lifestyle changes – avoid driving short distances and try walking instead, use stairs instead of lifts, or take up hobbies that involve movement, such as climbing or swimming. If you are struggling to stay motivated to be more active in day-to-day life, then combine this with socialising and seeing loved ones. For example, you could suggest swapping your next afternoon in the pub for a trip to a beautiful nature spot where you can enjoy a long walk and picnic.

Top Tip 5: Allow Time for Rest

When trying to meet fitness goals, it can be tempting to try to push your body to its limits with a rigorous and relentless training schedule. This is not the most effective way to lose body fat or maintain a healthy exercise routine.

Too much vigorous exercise without enough recovery days can lead to overtraining which actually causes your body to store more fat, due to an increase in the stress hormone cortisol. Listen to how your body feels and what it needs – if you feel particularly lethargic or achy then vigorous exercise is probably not the best idea. Instead, consider an activity that will allow you to rest while also benefiting your mood, such as reading or meditation.

Sleep is also crucial to the fat burning process – aim for at least seven hours of quality sleep per night and ensure that you have an optimum environment for falling into a deep state of sleep.

So, there you have it, five top tips to help you shed stubborn fat in a healthy and effective way.

The Rothesay Classic Birmingham returns to the Edgbaston Priory Club this month –  and this year marks the 40th anniversary of the top tournament hosted by one of the world’s oldest tennis clubs. The return of the world’s top women tennis stars to Brum is the perfect motivation for the rest of us to step onto the courts too. It’s fun and an awesome way to stay fit and healthy.

Tennis is a great sport to improve all-round health regardless of your ability – experts say it is twice as good for your well-being as cycling, aerobics or swimming. Playing tennis increases aerobic capacities, lowers resting heart rate and blood pressure, boosts metabolic function, increases bone density, lowers body fat, improves muscle tone, strength and flexibility and increases reaction times.

So, playing tennis is just brilliant for body and soul. And here’s some more reasons why…

• The movements used in tennis give the body a great workout, toning and shaping muscles you never knew you had.
• You use your lower body for all that running, stopping and starting, jumping and crouching. And the action of hitting the tennis ball, whether it’s single or double-handed, means that your trunk does a lot of work as well, in particular your shoulders and upper back.
• Singles tennis can burn between 400-600 calories an hour. That’s not bad for a recreational sport that’s both fun and can be played by just about anyone. Playing tennis also has a positive impact on your bones. Exercising regularly can increase your peak bone mass and can slow the rate of bone mass loss over time.
• According to research, bone mass peaks around age 30 and begins to decline after that. You can maximize your bone mass prior to that age through exercise and continuing to exercise after 30 can slow the rate of bone loss. Tennis is well suited to building strong bones.
• Tennis requires the cooperation of the whole body as you move your feet, arms and hands to get into the right position for the racquet to make contact with the ball. You’re then using the torso and legs to provide the power to hit the ball over the net. All these factors come together every time you hit the ball, and each shot takes flexibility, coordination and balance. Flexibility is great because it can give you a wider range of motion, help prevent injuries and even reduce muscle strain.
• And of course, like all exercise, tennis will help boost our mood helping you feel more optimistic, have greater self-esteem and even become less anxious. Learning to play tennis will keep your mind agile and all that fresh air is a great stress reliever!  Playing doubles is also a great way to meet new people and most clubs offer regular social tennis sessions for members and lots of other social tournaments.

A word of warning though! If you’re a tennis beginner, haven’t played in a while, or are taking up exercise after a long time of being inactive, be sensible. Follow our top tips and you’ll have healthy, invigorating – and safe – fun!

SIX TOP TIPS 

1. Make sure you have plenty of fluids on hand and rehydrate regularly.
2. Don’t overdo it. Mix up your physical activity with other low-impact sports.
3. Play at a level according to your age and physical condition.
4. Avoid playing with a pre-existing illness or injury. If in doubt, talk to a doctor.
5. Warm up your muscles and joints before hitting the court.
6. Be careful if the court conditions are wet and especially if the surface is slippery.

It’s estimated that there are around six million people in the UK who still smoke – and a significant number of those want to quit but struggle to follow it through. World No Tobacco Day on 31 May is looking to help.

The annual campaign aims to highlight the dangers of using tobacco, the business practices of tobacco companies, what the World Health Organisation is doing to fight the tobacco epidemic and what people can do to claim their right to health and healthy living and to protect future generations.

If you are smoker what better time to push on with that long-promised commitment to quit? Giving up smoking will add an average 10 years to your life expectancy, according to medical experts. But we all need a little help sometimes, so here are some simple steps you can take to change your lifestyle and help you resist the temptation to light up.

AVOID TEMPTATION

Make a plan and stick to it – Prepare for the day you quit and avoid temptation. Choose a quit date that’s unlikely to be stressful and make sure you don’t have any cigarettes, lighters or matches on you. Avoid places where people around you might be smoking.

Make a list of reasons to quit – Keep reminding yourself why you made the decision to give up: cleaner lungs, stronger heart, extra money in your pocket.

Identify when you crave cigarettes – A craving can last five minutes. Before you give up, make a list of when you are most likely to crave a cigarette and plan five-minute strategies. This could be as simple as getting a change of scene or some fresh air.

Think about your diet – Is your after-dinner cigarette your favourite? You may want to change your routine at or after mealtimes.

Watch what you drink – Fizzy drinks, alcohol, tea and coffee all make cigarettes taste better. So, when you’re out, drink more water and juice.

SUPPORT SERVICE

Think positive – You might have tried to quit smoking before and not managed it but don’t let that put you off. Look back at the things your experience has taught you and think about how you’re really going to do it this time.

Get some support – Call a friend or relative to get some support. There’s also support available from your local stop smoking service.

Fresh air – Going for a five-minute walk not only helps clear your head and lungs but helps your brain produce anti-craving chemicals.

Keep your hands and mouth busy – Nicotine replacement therapy (NRT) can double your chances of success. As well as patches, there are tablets, lozenges, gum and a nasal spray.

JUST SOME OF THE BENEFITS

• Stopping smoking lets you breathe more easily. Lung capacity improves by up to 10 per cent within nine months.
• Stopping smoking gives you more energy. Within two to 12 weeks of quitting, your blood circulation improves. This makes all physical activity, including walking and running, much easier.
• Your immune system gets a boost, making it easier to fight off colds and flu. The increase in oxygen in the body can also reduce tiredness and the likelihood of headaches.
• Stress is reduced. It’s a scientific fact that people’s stress levels are lower after they stop smoking.
• Your sex life will get better: Stopping smoking improves the body’s blood flow, so improves sensitivity.
• Fertility is improved. Non-smokers find it easier to get pregnant. Quitting smoking helps the lining of the womb and can make men’s sperm more potent.
• Smell and taste are heightened. When you stop smoking, your senses of smell and taste get a boost as your mouth and nose recover from being dulled by the hundreds of toxic chemicals found in cigarettes.
• Your skin looks younger. Stopping smoking can reverse the sallow, lined complexion smokers often have by boosting nutrients, including oxygen.
• You’ll be protecting your loved ones. Breathing in second-hand smoke increases the risk of lung cancer, heart disease and stroke. In children, it doubles the risk of getting chest illnesses, including pneumonia, ear infections, wheezing and asthma.

The first major of the year is in the books and the famous Green Jacket has been won at Augusta. The start of the golf season doesn’t just bring out the pros, it also encourages part-time players to get into the swing. Many of those dusting off their drivers are middle-aged men emerging from a winter of fitness hibernation, trying too hard, too quickly and predictably injuring themselves.

Golf is a game of muscle memory and its repetitive action can lead to back inflammation and strains which may even affect the discs of the spine, causing pain and impacting your swing. Urban Body’s specialist golf therapist Tom Gallagher says this is the time when more patients seek treatment with golf related injuries at his clinic in Solihull.

Most of the injuries sustained by golfers are caused by the strain on the body during the swing. An underlying fault in a swing can cause a multitude of stress-related injuries, from the wrist to the spine. During the golf swing, there are a number of movement forces running through the lumbar spine (lower back). These forces, in combination with poor posture, weak core muscles and other existing injuries, can cause damage to this area and surrounding muscles. This often results in pain and weakness through the back area and an inability to perform a good swing.

TAKE FIVE

Here are Tom’s five top tips on how to stay pain-free, potentially increasing how well and how far you can hit the ball.

1 Strengthen your core

Core strength is huge for spine health. The muscles around the abdomen and back help support the spine, and having a strong core reduces the risk of injury as you swing and bend. Be sure to exercise and strengthen your hips, glutes, lats, and obliques, not just the abs. Pilates is extremely helpful because it focuses on both flexibility and full body strength, which helps balance out your joints.

2 Warm up before you tee off

Studies have shown that golfers who have stiffer back rotation and less joint range of motion have more back pain. Before you practice your swing or play a round of golf, warm up for at least 10 minutes. I recommend the following:

• Over the head shoulder stretch

• Chest opener with forward bend stretch

• Standing quad stretch

• Low-lunge hip flexor stretch

• Standing IT band stretch

3 Maintain neutral spine positioning

When standing over the ball before swinging, keep your spine in its relaxed position of comfort and bend with your hips and knees rather than your back.

4 Relax into your swing

Don’t try to hit the ball as hard as possible when you step up to the tee. Pushing yourself not only causes erratic ball placement but increases the chance of over-exerting your back and causing injury. Take it easy and enjoy the social and exercise components of your sport.

5 Build up gradually

Golf requires serious stamina. If you’re new to golf, don’t start out by playing 36 holes on your first round. The majority of back injuries from swinging are due to overuse and lack of control. This can lead to extreme soreness and cause you to injure yourself by over-exerting too soon. Build up slowly and strengthen you back over a long period of time to prevent injury.

The warmer spring weather is the perfect excuse to get out and soak up the sun, while also enjoying the great outdoors – and cycling is a fun way to get fit, fast!

It’s low impact exercise, meaning it’s easier on the bones and joints than running or any other high impact aerobic activities. You can burn up to 600 calories on an hour’s ride, ideally while also taking in some lovely countryside views.

It takes anything between two and four hours a week in the saddle to see an improvement to your health. Major muscle groups get a great workout, with less strain and injuries than most other forms of exercise. It’s also good for gaining extra strength and stamina and aerobic fitness.

CASH & CARRY

Alongside all of the health benefits, cycling is easy to fit into your daily routine because it is also a form of transport. It saves you money and is good for the environment – now who can argue with that? Cycling gives a great opportunity to exercise at the same time as a good natter when you ride along with friends.

If you were an avid cyclist and it’s been a while since you’ve ventured into the saddle don’t worry, the saying is true: “You never forget how to ride a bike.” Your body has a fantastic memory and you will be able to adapt really quickly to getting your balance and picking up some speed. However, it is always good to prepare yourself by making sure you stretch your main muscles and get your fitness levels up to speed.

BEAUTIFUL BUM

The main muscles used while pedalling are the gluteal muscles (your bum), hamstrings, quadriceps and calves. Hip flexors will also become tight if you begin cycling on a regular basis so it would be good practice to give these a good stretch before and after your ride.

Weight training can play a part to help you become bike-fit so focusing on your main muscles is a wise move. Exercises such as squats and lunges will target a big section of the lower body while also engaging the core muscles which are your main focus when working on your balance. With weights, try and stick with higher reps – this will boost your endurance allowing you to cycle for longer and further.

Just some of the benefits of cycling:

1. Burn calories: cycling is long known to decrease fat and help people drop pounds.

2. Improves cardio for a healthy heart.

3. Strengthen body and mind: enhances both your core and your mental strength.

4. Breathe properly: as you become more experienced, you’ll learn to work on controlled breathing. This can also help with anxiety and help lower the heart rate.

5. It’s for everyone: regardless of age, gender or experience there’s a level and class to suit.

6. Weather non-dependent: who cares if it’s raining outside? Pop down the gym and use static bike and maybe even join a spin class. If you’re unaffected by the climate it’s easy to set a schedule and stick to it.

7. Make friends: regardless of your fitness level, you’re in it together. You become part of a team and it’s a great way to meet people.

8. Increase muscle strength and flexibility and improves joint mobility.

9 Improve posture, co-ordination and strengthen bones.

April marks IBS Awareness Month which presents a good opportunity to initiate a proper conversation about the syndrome and to debunk some of the popular myths.

For starters, it’s estimated that one in five people in the UK suffers from Irritable Bowel Syndrome so it’s really pretty common. IBS often leaves you struggling with stomach cramps, bloating and a variety of digestive issues. An increasing common condition, it is still often misdiagnosed due to symptoms that are like several other health complaints, including more serious issues such as Crohn’s and ulcerative colitis.

There’s a real stigma around this condition, largely owing to the idea that problems of the gut are something to be ashamed of. This should not be the case, which is why we want to blast through the taboo and generate real understanding on what it’s like to deal with IBS daily.

What is IBS and what are the symptoms?

IBS is a common, long-term condition of the digestive system and can affect some people more severely than others. Flare-ups can last a few days to months at a time and often occur during periods of stress or after eating certain foods. The main symptoms are alternating constipation and diarrhoea (although some individuals may have a predominance of either), abdominal pain or discomfort and bloating. IBS usually first develops when a person is in their twenties.

Are there any foods I can eat to prevent IBS?

Sticking to a healthy diet should help. Include fresh fruit and vegetables and cut down on processed food. Stopping smoking and reducing alcohol intake are two immediate steps which usually improves the situation.

Should I take medication?

First visit your GP who will document your symptoms and examine you to make sure you are suffering from IBS and not something more ‘sinister’. They can then decide on medication or a change of diet and lifestyle – or a combination of both.

Will exercise ease my IBS or make it worse?

Those with IBS are often less active than those without and increasing activity has been shown to help symptoms in some cases. Exercise also helps manage stress – a significant factor in worsening IBS symptoms – plus, it will also help keep your weight under control which, in turn, should ease symptoms.

Is it a curable?

IBS is a disturbance in the function of the bowel rather than a structural defect and symptoms often come and go over many years. Generally, symptoms improve as individuals get older, but there is no cure as such. The key to management is symptom control, using diet, exercise and health advice already covered.

Officially it’s known as retro running, but it’s also known as backward or reverse running. And it is exactly what it says – running backwards! You run while keeping your lower limbs parallel to the direction of travel, but your shoulders and head should be rotated to keep your path under control – even though the best retro runners hardly ever turn it.

Because the head is facing forward, the runner doesn’t see anything on the ground or in the way of their path in the backward run. And this method is especially good for runners who have knee problems as research shows significantly lower impact on that joint. Research also show it burns more calories at a given rate so that 10 minutes backward running is equivalent to 25 minutes forward running

BENEFITS

Improves posture and balance: Running backwards leads to a natural change of posture. You need to stand more upright, correcting your posture during the forward run. Without fully relying on sight you are forced to listen more attentively, improve your balance and develop your peripheral vision.

Better oxygenation: Maximum oxygen uptake (VO2) is 84 per cent in backward running versus 60 per cent in forward running;

Better results for losing weight: If the reason for your workout is to lose the extra pounds, then retro-running is the fitness regime you were looking for: running backwards helps burn about 30 per cent more calories than running forward.

Reduces impact, kinder on injuries:  Changing to running backward will reduce sore areas in your ankles and knees, letting any injured area recover. If you are able to alternate running forward and backward once healthy, you may be able to avoid developing any of those pains to begin with.

Better performance: When running backwards, more effort is needed in terms of movement. This increases cardiovascular efficiency and improves endurance.

It reduces boredom: Conventional running for miles can be a tedious activity. Adding running backwards to your routine is fun and exciting.

Even Muscle Growth: Running backwards not only strengthens your muscles, but makes calf muscles, quadriceps and shins more balanced as you reach greater muscle strength.

Perfect abs: Running backwards engages your abdominal muscles, providing you with an on-the-go ab workout. And it allows your lower back muscles to get some well-needed rest, too.

TIPS

• Backward running is a less-natural motion, so start out backward walking (also called retropedaling) which is relatively easy and increase your speed over time.

• Practice rolling and exercising force backwards with your arms through various exercises such as crab walking or axes as this can help stop damage or injury from falls.

• Running backwards up a gradient is safest as will be at a lower speed, reducing the dangers caused if you should stumble.

Running has never been more popular, thanks in part to lockdowns and the limited opportunity to get some decent exercise. The NHS drive to encourage a running plan for absolute beginners has really caught people’s attention and the Park Run events that take place throughout the country are more popular than ever. For those who don’t know, Park Run UK events are free, well organised runs that take place every weekend in parks and woodlands across the country with many in the West Midlands.

Here’s our guide to how to safely prepare for one in just a matter of weeks.

A 5K ‘race’ is a great target for beginner runners. It’s long enough to feel like you’ve achieved something, yet short enough to take on after just a couple of months, or less if you’re in reasonable shape.

Most healthy people, even those who haven’t exercised in a long time, can train to run a 5K in a couple of months. 5K races have become hugely popular over the last few years, with hundreds of thousands of people signing up to various events across the UK, including many who have never run a race before.

EASY DOES IT

When you first start running don’t try to do too much too soon. An average beginner’s pace is around 13 minutes per mile, but if you find that too hard, or not challenging enough, simply adjust your training accordingly. You’ll soon get a feel for what your body can do.

For beginners, it’s best to schedule three running sessions per week during the last eight weeks before the race.

At first you only need to do 20 minutes of alternate running and walking, building up to 40 minutes as you progress and race day gets near. If you’re really not used to running, or suffering weight problems, then it’s fine to walk throughout your first session. Next time try running for a few minutes, then walk until you feel ready to run again, but when you walk, take brisk, purposeful strides.

REST DAYS

Schedule rest days between your training days and take plenty of minutes to warm up before each session. Stretching before and after exercise is beneficial and something that many of us forget to do. By week three, you’ll already be starting to experience at least some of the many benefits of regular running.

Ideally you should try to work up to running for at least seven minutes (just over half a mile) non-stop before taking a walk break by the end of week three. You should also increase the length of your training sessions to half-an-hour, and once you can run for seven minutes, aim to run for eight, and then nine, which you should be able to achieve by the end of week four.

KEY TIME

Weeks five and six are a key time. Now it is time to run for at least 15 minutes (just over a mile) non-stop. Aim to build up to running for least 20 minutes by the end of week six. By the end of week seven you’ll be running for 35 minutes non-stop, which should get you to a distance of a little over four kilometres. It is still absolutely fine for you to take the odd walk break if you really need to, just get running again as soon as you can.

In week eight you should really enjoy your final week of training. A session where you run 30 minutes, then take a one-minute walk break before running for another 10 minutes, scheduled early in the week, should prepare you nicely to run your 5k race. After that just one more 20-minute run in the middle of the week is all you need to do.

RACE DAY

When you come to Race Day just lap up the atmosphere. If you feel nervous, that’s fine, most of the other runners will too. Treat the race as a celebration of how far you’ve come in just a couple of months. Your aim is to go the distance without stopping, but if you need to take walking breaks that’s fine, this is only your first 5K race.

How’s the New Year resolution to get fit and healthy in 2022 going? Some research suggests that two-thirds of us will give up by the end of January, which is all rather shocking. Maybe you’re in that happy 33 per cent who succeed but if not, it may be that diving into some HIIT has proven to be just too taxing. But have you thought about Pilates as a gateway to the new you?

Pilates has become a popular form of exercise to change the way we look, feel and function. However, in its popularisation many of the underlying principles have become diluted with exercises becoming simplified and sanitised in order to be safe enough to deliver in large groups, often in the form known simply as Mat-work.

TRUE PILATES

The true home of Pilates is in a studio equipped with both large and small apparatus, the inventions of Joseph Pilates who originally devised the system of exercise for mind and body. These include the Reformer, Cadillac, Ladder Barrel, Spine Corrector, Tower, Electric Chair, Armchair, Wunda Chair, Pedipul and numerous smaller devices such as the Neck Stretcher, the Breath-a-ciser, and Foot Corrector. Much of this apparatus uses springs of varying size and tension attached to poles, handles and bars at varying heights and angles.

Ideally Pilates should be studied one-to-one. There is often close interaction between student and teacher with assisted stretches and additional resistance. The teacher’s guidance will include touch and precise verbal cues to help each student get the best out of themselves. In group classes numbers should be small (no more than six) or be supervised by more than one teacher.

A typical one-to-one session or group apparatus class falls into three parts. Students will expect to get a workout on (a) the Reformer and (b) on the Mat. In part (c) particular attention is paid to the body’s needs and imbalances. Here the teacher can select specialised exercises and the most appropriate pieces of apparatus to help rehabilitate or re-educate the body.

BENEFITS OF PILATES 

Mind-Body Connection

Through regular Pilates practice you gain a heightened awareness of what is happening to your body as you move. You learn to improve your breathing and to integrate breath patterns with everything you do. You learn about improved postural alignment and how to incorporate these improvements in your everyday life.

Strength and Flexibility

Getting the balance right between stretching and strengthening is where many exercise programmes fail. With Pilates you will be stretching almost as much as you are strengthening. A Pilates workout is intelligently thorough, working right through all the muscle systems. The result, a body which is lengthened as well as strengthened.

Back Problems

People with low back problems can benefit from a Pilates regime that helps build strong deep abdominals. In a one-on-one or small group class you will practice an individually tailored programme which may also involve strengthening the paraspinal muscles, gluteal muscles and inner thighs, together with a series of stretches appropriate to your particular needs.

Body Conditioning and Injury Prevention

If you are a sports or dance enthusiast, a Pilates programme will boost your current regime ensuring the whole of your body is trained in a balanced and efficient manner.

Rehabilitation

Pilates is the perfect, gentle way to keep your body in shape during rehabilitation following an injury. It is also a safe way to strengthen and prevent re-injury until your doctor or therapist gives you the all clear. Pilates can also help those with MS or Parkinson’s Disease as the retraining of neuro-muscular pathways is at the centre of Pilates work.

Stress Management

Deep relaxing breathing as well as flow and concentration are at the heart of Pilates philosophy. You learn to be mindful of the moment and immerse yourself in the movement you are making.

Pilates in Pregnancy

For someone experienced in Pilates continuing to attend a Pilates studio is perfectly safe. The apparatus provides support for your body and the baby while you continue to get a workout. Someone new to Pilates should wait until the 16th week of pregnancy before joining a studio.

HOW TO GET STARTED

Be bold – check out your teacher’s credentials. They should have trained full-time for a year or more and, through CPD, be maintaining high standards of professional practice. Having chosen your studio book a 1-1 before signing up for a block of classes – this will enable you to determine if you like the studio environment and are satisfied with the teacher.

January is the perfect time to kick start your health, wellbeing, and fitness regime. The past two years in particular have not only given us time to reflect on our priorities but have helped us realise the importance of making longer term changes to our health and fitness habits which work best with our lifestyles, rather than relying on short-lived bursts of willpower, which can be difficult to maintain.

Zoe Mead, manager at BLAZE Studio Birmingham, shares her thoughts on setting sustainable fitness goals, and why HIIT (high-intensity interval training) is a great way to ensure a healthy future for 2022 and beyond.

Zoe says: “When people first embark on their health and fitness journey there is often an aspiration to see an immediate impact on their fitness levels and body shape. However, we usually don’t start to see any noticeable differences for up to a month.

PLAYING THE LONG GAME

“This apparent mismatch between increased exercise time and limited instant results can have an adverse effect on motivation levels in the early stages of an exercise regime, causing many people to feel deflated and to give up.

“Instead of quick fixes or ‘four-week programmes’, it’s important to remember that maximum, long-term success comes from taking small, achievable steps and gradually building up your strength and stamina over a sustained period. This means setting yourself simple goals and investing time in establishing regular, sustainable exercise patterns that you can realistically fit around your lifestyle and, therefore, maintain throughout the year.

“Long-term change involves adapting daily behaviours and introducing habits that are intentionally repeated until they become part of a new routine. The good news is that this change is within our grasp – it is well known that an action usually takes around 28 days to develop into an established habit.

“Although this embedding process may feel daunting, it’s important not to over-complicate training and instead, keep your goals in sharp focus. Engage in a physical activity that you actually enjoy and that you can manage to do around two to three times a week.

‘HIIT’ THE GROUND RUNNING

Zoe adds: “As a quick and time-efficient way to workout, HIIT is a great way to break through motivation barriers. Releasing a burst of feel-good endorphins and lasting no more than 45 minutes, HIIT is fun and fast-paced – and because it requires both concentration and precision, your brain can forget everyday stress factors as you strengthen your body. This kind of workout is popular because it not only increases your metabolism and burns a greater number of calories for up to 36 hours after a class, but it also combines combat and mixed martial arts with cardio and strength training, targeting multiple muscle groups.

“Ensure the goals and challenges that you set for yourself will fit into your current routine – this makes them easier to maintain in the longer-term. Add training into your diary and prioritise it in the same way as a business meeting or a doctor’s appointment. If you have an exceptionally busy schedule and work long days, don’t schedule impractical workout times, such as late-night sessions, as this is unrealistic and will quickly result in you feeling fed up or burnt out.

“Ultimately, the biggest, and perhaps most immediate, benefit of establishing good exercise habits is the impact on mental health. All physical activity has the potential to enhance wellbeing, improve sleep and boost energy for a more positive mood. Most HIIT classes also offer a community for optimum support, with motivational instructors and an immersive, nightclub vibe so that you can let go of any outdoor stresses and enjoy your fitness journey.”

It’s not just too much alcohol that delivers seriously bad heads at this time of year. Recurring headaches can often result from tension in the shoulders, jaw or neck, something that many people aren’t aware of.

Stress is also a key trigger, causing tension in our neck and shoulders which in turn can lead to a headache. In fact, almost nine in 10 headaches are caused by those sets of muscles being tight. You might not even know the tension is there, or just dismiss it as a stiff neck or a part of getting older.

Your head weighs about 5kg, but did you know that for every inch your head moves forward it weighs an extra 5kg? So, if you slouch while reading, this is likely to load your muscles in the back of your head and neck to work four to five times harder than they are supposed to, to stop your head from falling forwards.

The muscles, joints and nerves in your head and neck can directly cause headaches, specifically cervicogenic headaches. For example, the joints of your upper neck may be stiff which can refer pain to the head and/or face, so try to avoid the forward head postures that increase tension.

TREATMENTS

You could have your neck, upper back and jaw assessed by a qualified healthcare professional to help determine if there are limitations in the joints, muscles and nerves of the regions influencing your headaches and/or migraine. You can treat headaches with acupuncture, manual therapy techniques to loosen up the muscles and special posture exercises to strengthen specific muscles and relieve tension at the back of the skull. An example is the chin tuck, where you lie on your back and tuck your chin down to stretch the muscles at the back of your neck.

Food and drink are also key factors when it comes to headaches, so be more mindful of what you’re putting into your body. Drinking more than 100mg of caffeine per day will increase the likelihood of developing a chronic headache. Other common triggers for migraines are aged cheeses, alcohol, artificial sweeteners and food additives such as monosodium glutamate (MSG). Dehydration is also a common trigger for headaches, so try to drink eight glasses of water every day.

How you live can influence whether or how often you have headaches. Being aware of the lifestyle and environmental factors that trigger your headaches — and avoiding them — can help save you from a pounding head.

TOP TIPS:

Maintain a regular sleep schedule: Getting too little sleep and oversleeping can trigger headaches, as can getting up and going to bed at inconsistent times. Go to bed and get up about the same time every day. Yes, even weekends.

Watch what you eat and drink — and when: Don’t skip or delay meals. And drink plenty of water. Also avoid foods that can trigger headaches. This is particularly true if you suffer migraine headaches. Common food and beverage triggers include caffeine, monosodium glutamate (MSG), aged cheese, sausage, red wine and other alcoholic beverages.

Control stress: Learn techniques to help you relax and reduce emotional stress, which may be caused by overwork, job loss, financial difficulties or family problems. Stress can cause muscles to tense up and trigger headaches. Stress relief techniques include deep breathing, visualisation, progressive relaxation and biofeedback. Stress may cause you to clench your jaw or grind your teeth, even while sleeping.

Exercise regularly: Exercising 30 minutes at least three days a week is good for your overall health, and can help prevent migraines and tension headaches. Low-impact aerobic exercise prevents tension as it strengthens your muscles and keeps them flexible. Also good for muscle flexibility and stress relief: stretching, tai chi and yoga.

Choose your sports wisely: Activities that involve running, jumping or sudden starts, stops and direction changes can jar your neck and head, leading to tight muscles and headache pain. You may need to take up low-impact sports.

Prevent eye strain: Reading in dim light, extended computer use without a break and a weak, outdated eyeglass prescription can strain your eyes and the muscles around them — and lead to a headache.

Practise good body mechanics. Learn proper lifting and carrying techniques to prevent back and neck strain. Set up your workspace to promote good posture and prevent back, shoulder and neck strain. Make sure your bed and pillows provide good support, again to prevent muscle strain.

Avoid odours and fumes: A variety of scents and fumes — from perfume, paint, gasoline and cleaning products, as well as tobacco smoke — can trigger headaches. Switch to unscented household products.

While we still have Covid in our lives, there’s the added spectre of the cold season looming large. The odd sniffle is inevitable, especially as the lurgy circulates around schools, there are some tips you can take that might just minimise the misery. 

Warm it up – Shivering depresses the immune system, making it more likely to catch a cold. The easiest way to prevent this happening when you go out is to wear a hat. As we lose up to 30 per cent of our body heat through our heads, donning a hat is really a no-brainer! 

Keep an eye on the weather – Ok, so we can’t spend winter being hermits, but just be aware that the weather out there can have a big say on making us feel grotty. Dull, misty, moist conditions raise the level of germs in the air and allow viruses to survive longer. This is the time when you’re more likely to catch something. 

Hand hygiene – If one positive thing has come from Covid, it’s made us all aware how important personal hygiene really is. Never have so many bottles of hand gel been sold as in the past 18 months! Is there anyone out there who now doesn’t know that washing hands often – and drying them on disposable paper towels – can significantly reduce the chances of catching a virus? This is especially true in avoiding the rotavirus, which tends to infect children and causes vomiting and diarrhoea. Use soap and water or use an alcohol-based hand rub. 

Keep your distance – Stay away from anyone who is sick, and if you are sick just stay home to prevent spreading your illness. When you cough or sneeze, cover your mouth and nose with a tissue – or if you don’t have one, use your sleeve. It’s not rocket science! 

Bin it, kill it – If you have a runny nose remember the mantra ‘catch it, bin it, kill it’. Catch any sneezes in a tissue, bin any tissues immediately and kill the virus by washing your hands with soap and warm water or use a hand gel. 

Booster power – Make sure you get the vitamins you need, especially vitamin D (essential for teeth and bones and helps resistance against winter bugs), vitamin C (boosts the immune system, reduces inflammation as well as fighting fatigue) and iron (helps produce haemoglobin in the red blood cells that carries oxygen from the lungs around the body and boosts energy levels). 

Get in zinc – Zinc helps fight colds and boosts flagging immune system. Meat, eggs, seafood, tofu, black-eyed peas and wheat germ are great for zinc. Garlic also helps easing chest complaints and small amounts taken daily may also reduce the frequency of colds and flu. 

Eat your greens – Green, leafy vegetables are rich in vitamins that help you maintain a balanced diet and support a healthy immune system. And how about swapping sandwiches for soup at lunchtime? Drinking any warm liquid – tea, soup or stew – helps relieve symptoms by loosening congestion and stimulating the flow of mucus.

Water works – We should all drink eight glasses of water a day to stay healthy, according to the health professionals. Water helps the kidneys function properly and flushes out the toxins that accumulate in our bodies.

Sleep well – We all lead busy lives but the less sleep we have, the more likely we are to become ill. There’s no way round it, a regular eight hours a night is good for us. 

Last but not least – Get a flu jab. Flu is not just a severe cold, it’s a completely different and highly infectious virus that kills around 8,000 people a year. The most vulnerable groups are older adults, very young children and people with underlying health conditions – so check if you’re eligible for a free jab. There are different flu jabs available so chat with your GP for more advice.

Traditionally seen as a sport for boys, men and competitive fighters, boxing has often struggled in the past with its perceived inaccessibility. A rise in popularity among women and the elderly however has gone some way to opening up the ring to a whole new generation of boxing enthusiasts. Tim Exeter, owner of a new Leamington Spa-based gym Megabox Fitness, is on a mission to show how taking up boxing exercises without contact at whatever level or intensity can do a lot for your overall health and wellbeing.

Given its popularity with supermodels such as Gigi and Bella Hadid, it perhaps comes as no surprise that boxing is a great way to stay physically fit. From having to assume the signature boxer’s stance to the very act of punching the air or a pad, boxing helps tone and shape a myriad of muscles within the body.

CORE MESSAGE

When you assume the boxer stance, with your knees slightly bent, then start punching with various combinations, you engage your core and work every muscle in the body, building endurance and strength. The very act of punching forces many of your muscles to contract at once, making your heart work extra hard in order to pump blood and oxygen to them. Recent studies have shown a link between boxing and improved cardiovascular health. With benefits that range from blood pressure control to a reduced risk of heart disease and stroke, cardiovascular fitness is essential when it comes to maintaining overall physical health.

Boxing is also shown to have a positive impact on bone mass density. As an exercise which forces you to put weight on your legs and knees, boxing encourages your bones to enlarge and thicken. With research showing a decline in bone mass after the age of 30, bone building exercises such as boxing are crucial in strengthening your bones and slowing the rate of bone loss over time, ultimately preventing the on-set of degenerative diseases like osteoporosis.

The good news is that all these benefits come into play regardless of your level of intensity or ability. Just remember to start at a level you’re comfortable at and remember, consistency is always better than intensity. The key is to get the body moving in multiple directions as it was designed to do. Combining boxing with athletic type exercise really balances out the whole circuit.

STRESS BUSTER

Furthermore, boxing is shown to vastly improve hand-eye coordination and consequently boost your body’s reflexes. By constantly changing your position and engaging your core muscles, boxing further helps strengthen your back muscles and core, thus improving the body’s posture and balance.

Like all forms of exercise, boxing also helps reduce feelings of anxiety, stress and low mood. As research has shown, the process of working out helps simulate endorphin production and the creation of chemicals like serotonin which induce feelings of happiness. The act of punching further helps relieve muscle tension and thus mitigate the physical symptoms of stress and anxiety. Boxing can also instil a sense of achievement and mental strength which not only builds confidence and self-esteem but gives you the fighting spirit you need to tackle life’s problems.

Strength, both mental and physical, was vital for all our medal-chasing athletes at the recent Tokyo Games, and staying strong will help us all as we age. After we hit 40, we naturally lose muscle mass (sarcopenia) and this can have a dramatic effect on the quality of our lives.  Urban Body’s lead physiotherapist, Phil Evans, has worked with Team GB athletes and says by challenging our muscles we can maintain and increase strength for the long term and also reduce the risk of injury. Here he gives his top tips:

Weight training

Lifting weights is not only good for you, but perfectly safe when done correctly. Just like an elite athlete, it’s important that your workout is customised and also takes into account any ailments you may have. Arthritis in your joints, bulging discs and even meniscus tears are all normal in the ageing process. They don’t mean you can’t exercise, but you need to make sure your strength training routine reflects this.

The two priorities to consider when I’m examining someone’s strength routine are posture and loading strategies. Good form is critical to protect your joints and back while loading refers to how much weight you lift and how often (reps). This changes because the integrity of your soft tissue (muscles and ligaments) alters during the ageing process. Loading strategies also need to be adapted if you’re injured or in pain. A strength coach and physiotherapist can ensure you have a strength training routine that is not only safe but perfect for your age and ability.

Core strength

After the age of 40, things like balance and reaction times start to become more compromised and the likelihood of back pain increases. Maintaining good core strength helps with all of this and becomes more important than ever.

The biggest problem I see with people trying to strengthen their core is that they just don’t know how to do it properly. They may be doing all the right things but with all the wrong muscles. If you’re new to core strengthening, or perhaps you’ve been doing it a while but your core strength still isn’t where you want it to be, consider trying Pilates. Having proper control over your breath, body and movement are the cardinal signs of a truly functioning and strong core.

Intensity and variety

If you are performing high intensity exercise for every session there is very little chance for recovery. Exercise intensity should vary from 35 per cent up to 85 per cent of your maximum capacity. However, the majority should be done at lower intensities. Feeling chronically fatigued and very hungry are classic signs of over-training and are signals that it’s time to slow down a bit. Even elite athletes don’t push themselves to the limit at every training session.

No matter your workout of choice, it’s essential to mix it up from time to time. Cross-training can improve your overall performance and also work on all muscle groups. Varying exercises can help you avoid overuse injuries and obviously it keeps your mind a bit more interested too.

Mental focus

It’s no secret that the majority of Olympic athletes utilise mental training as an essential component of their regime, especially in the final stages before an event. Elite athletes ensure their body and mind are running at optimal levels during intense competition. Success, in sport and in life, begins with having a goal to focus our energy on.

Athletes visualise themselves winning the highly desired gold medal, surrounded by their coach, teammates and loved ones celebrating their victory. It is key to establish your own goal and plan how you will achieve it, step by step. You might want to work towards a big event such as a half marathon, or want to build up your training so you can achieve a certain target. Remaining positive and optimistic, even in the face of adversity, can make all the difference.

Inspired by Midlands Air Ambulance’s 30th anniversary, critical care paramedic Ian Lock has created a circuit ‘chipper’ workout you can complete at home, which is 30 reps of each exercise – 360 reps in total! Couple of important points – make sure to stretch, warm up and cool down to avoid injury and consult with your doctor if you are unsure before undertaking any exercise. 

Circuit 1: Push

30 x press ups – Keep your core tight, bend the arms and lower body until arms are bent at 90 degrees or chest just touches the floor, return to the extended position.

30 x seated shoulder press – Seated position, legs extended and wider than shoulder width. Hold dumbbells at shoulder height, extend both arms until straight, then lower to start position.

30 x tricep dips – Use a chair or step and grip the edge. Walk the legs out until straight and resting on the heels. Bend your arms until they reach 90 degrees and push back to start position. 

Circuit 2: Pull

30 x bicep curls – Stand with a dumbbell in each hand, arms hanging by your sides and palms faced forward. Bring the dumbbells up to your shoulders, bending your elbows. Reverse the curl slowly and repeat.

30 x bent over row – Start in a hinge position with knees bent and a straight back. Pull the dumbbells upwards keeping the arms in line with the body until level with the hinge of the hips, then lower.

30 x narrow grip press up – Start in press up position, with hands narrower than shoulder width apart. Keeping the arms in line with the body, lower until 90 degrees or chest hits the floor, extend and repeat.  

Circuit 3: Legs

30 x squats – Start with legs slightly wider than shoulder width apart. Squat down as low as is comfortable; try and ensure knees do not go over your feet, stand up straight.

30 x reverse lunges – Take a long step backwards with one leg and lower until knee is close to the floor. Push up and bring rear leg to standing position. Repeat with other leg.

30 x step ups – Push through your lead foot and lift your body up onto the step. Step backward to the starting position and alternate legs. 

Circuit 4: Abs

30 x core reach – Lie down with legs bent at 45 degrees. Extend your arms with hands in line with your face, curl the torso up into sit up position. Control the curl back to start position.

30 x Russian twist – Start in seated position, legs bent at 45 degrees and feet off the floor slightly. If using a weight, hold with both hands in front of your torso. Rotate the torso to each side, aiming to keep legs straight and off the floor.

30 x plank shoulder taps – Assume a straight arm plank position. With the core engaged, alternate lifting each hand up to tap the opposite shoulder.

Sprains, broken bones, dislocations, sun damage – welcome to the toll of playing games with family or friends in the summer garden and great outdoors. Don’t believe us? Well, research from Bupa health clinics shows as many as two-thirds of people sustain a seasonal injury as a result of spending more time outdoors during the summer months.

The trend is set to explode even further this summer as we’re all inspired to get outside and take up tennis and football to try and emulate our sporting heroes from Wimbledon and the delayed Euro football championships.

EASY DOES IT

The UK on a warm summer’s day is one of the best places to be and it’s great that so many of us enjoy the great outdoors. However, it’s important that we take the necessary precautions. A friendly game of sport could become much more serious if someone hasn’t been active for a while and jumps straight in.

Here are just a few sensible tips to help you stay fit, healthy and injury free:

• Play nicely – When playing games with friends and family, it is ok to take a breather now and again and always make sure you are wearing the correct gear for the sport you’re playing.

• Listen to your body – If you feel faint, dizzy, or simply too hot, stop. Start with shorter workouts, longer rest periods and lower intensity sessions. You can increase the intensity as your body adapts. Initially just focus on keeping yourself as healthy and safe as possible.

• Wear appropriate clothing – Lighter coloured, sweat wicking clothes are a must-have. Not only do we want to keep our core body temperature lower, but we also want to ensure we’re comfortable too.

• Know your limits – Go at a pace that suits you and your body. Have a quick jog around and stretch your calves, hamstrings, back and arms. This can take no less than three minutes to do a full body stretch – so why not!  Prior to starting a new fitness regime or sport, see a physiotherapist or have a full body health assessment to ensure your body is at the right level before progressing.

• Early riser – Exercising in the early hours of the day has the advantage of not only being quieter, it’s also a lot cooler. If you’re not an early bird, waiting until the sun goes down will be your second-best option. It won’t be as cool as it is in the morning, but the heat will be considerably lower allowing you to train without too much trouble.

• Hydrate – One of the biggest issues when training in the heat is dehydration. As we exercise, our body’s core temperature will naturally increase resulting in us losing bodily fluid through sweat. You should drink 250 to 300ml around 30 minutes before your session, continuously sip water throughout the workout, and ensure that you drink between 500ml and one litre post-workout.

• Unwanted bites – To avoid being nature’s feast, make sure you cover up after a workout. If you are bitten, act straight away and avoid itching by buying a cream from the pharmacy. Anti-biotics are sometimes necessary if the bite gets infected. It’s important to monitor any changes surrounding the bite and visit a pharmacist if you’re unsure.

• Combat allergies – One tip is to put Vaseline around your nostrils to trap pollen, it may feel odd but it can help reduce the symptoms. Avoid grassy areas during the early morning and evening as this is when the pollen count is highest.

• Stay protected – And remember, whether you’re abroad or in the UK, everyone should protect themselves from the sun to avoid damage to the skin. It is important to know your skin type as this will determine the level of sun exposure you can handle before burning.

Charity Parkinson’s UK has launched its annual Walk for Parkinson’s series, which was cancelled in 2020 due to the coronavirus (COVID-19) pandemic. This year, there are three ways to take part:

Join our socially distanced organised walk in Sutton Park on Sunday 11th July

Walk for Parkinson’s 66 mile challenge: complete 66 miles of walking in July

Walk for Parkinson’s Your Way: walk 2 or 6 miles wherever you are over 25 and 26 September.

The money raised by Walk for Parkinson’s will help transform the way the charity provides information and support to people with Parkinson’s, and the people in their lives. This year, thanks to the Frank and Evelyn Brake Connect Fund, sponsorship will be matched pound for pound, doubling the impact for people affected by Parkinson’s.

If you know 66 people, chances are you know someone who knows Parkinson’s. So why not take on Walk for Parkinson’s 66 by walking 66 miles throughout July?  How you want to complete this challenge is up to you. Whether it’s alone or socially distanced, all you have to do is reach the target of 66 miles by the end of the month.

With Walk for Parkinson’s Your Way, you choose your own course, when you do it and who you walk with over the weekend of 25 and 26 September. Participants can choose from two distances – 2 or 6 miles – depending on what suits you best.

Parkinson’s is the fastest growing neurological condition in the world, and currently there is no cure. In the UK, there are around 145,000 people already living with Parkinson’s, including approximately 12,329 in the West Midlands. There are over 40 symptoms of Parkinson’s from tremor and pain to anxiety, but the condition affects everyone differently.

To take part in Walk for Parkinson’s, visit: www.parkinsons.org.uk/get-involved/walk-parkinsons

Millions of Brits jet off to foreign holiday hotspots every year, but not in 2020. The pandemic has made soaking up the sun abroad a no-go area. The good news is that we’re set for a gorgeous summer here – but health experts warn the UK sun can be just as dangerous as relaxing in more exotic climes.

Breaking out the barbeue and settling down with a long cold drink sounds perfect but the strength of the British sun can be deceptive. It’s a message that’s oft repeated but rightly so – unless you give your skin the correct protection you are storing up potentially deadly consequences.

It’s one of the great myths that a tan makes you healthier. At the very best, the sun’s rays will cause premature ageing of your skin, while the worst-case scenario is that they can cause skin cancer. While we don’t want to be seen as spoilsports, we asked the experts for their advice to make sure you can enjoy the summer sun safely. Here’s their top tips:

SLAP ON THE SUNSCREEN

Apply lots of it, often. Make sure to especially cover areas at the back of the neck, top of the ears and scalp. UV rays from the sun are reflected from sand and sea and any other bright surfaces onto your skin, whether you’re in the shade or not.

AIM HIGH

Go for a sunscreen with a high SPF. The higher the SPF number the more protection there is from burning caused by UVB radiation. While sunburn is mainly caused by UVB, experts say UVA rays may be just as important in causing premature skin ageing and cancer.

KEEP IT COVERED

Revealing too much flesh is dangerous in the sun. Wear a T-shirt or loose, light clothing to cover your chest and shoulders. A hat and sunglasses are a must-have, too.

STAY IN THE SHADE

Enjoy the summer weather but try and stay in the shade rather than being directly in the sun. It’s a good idea to have a sunshade to sit under when the sun is at its height.

TAKE CARE AT WORK

It’s simple to remember to protect yourself against the sun when you’re at home at the weekend or on holiday – but remember to take sunscreen to work with you and apply before sitting outside on your lunch break.

CHECK YOUR SKIN

If you have any moles check them for changes in colour, size or shape. If something’s not quite right, ask your GP.

DON’T FAKE IT

Contrary to what many people believe, having a fake tan won’t protect your skin from the sun’s UV rays.

SUNBED WARNING

Experts say there’s a 20 per cent increase in the risk of melanoma no matter how infrequently you use a sunbed.

WHAT THE NUMBERS MEAN

UVB rays cause sunburn and play a key role in causing skin cancer while UVA is the main cause of skin ageing. A sunscreen’s SPF number refers primarily to the amount of UVB protection it provides. Look for a sunscreen that can protect from both UVA and UVB.

A sunscreen’s SPF number tells you how long the sun’s UV radiation will take to make your skin redden while using the product versus the amount of time without sunscreen. Factor 30 takes you 30 times longer to burn than if you weren’t wearing sunscreen. An SPF30 screen allows about three per cent of UVB rays to hit your skin, while SPF50 allows two per cent. So, as a general rule, the higher the SPF the better the protection.

After the year from hell we’re all chomping at the bit to get back to experiencing again what was normal life pre-pandemic. But the world opening up is a double-edged sword for some people who have been isolated or cut off for more than 12 months – those who suffer from social anxiety disorder.

Social anxiety disorder, also called social phobia, is a long-term and overwhelming fear of social situations. It’s a common problem that usually starts during the teenage years. It can be very distressing and have a big impact on your life. For some people it gets better as they get older, but for many it does not go away on its own without treatment.

KNOW THE SYMPTOMS

Not to be confused with shyness, social anxiety is a fear that does not go away and affects everyday activities, self-confidence, relationships and work or school life.

You may have social anxiety if you:

• Worry about everyday activities, such as meeting strangers, starting conversations, speaking on the phone, working or shopping.
• Avoid or worry a lot about social activities, such as group conversations, eating with company and parties.
• Always worry about doing something you think is embarrassing, such as blushing, sweating or appearing incompetent.
• Find it difficult to do things when others are watching – you may feel like you’re being watched and judged all the time.
• Fear being criticised, avoid eye contact or have low self-esteem.
• Often have symptoms like feeling sick, sweating, trembling or a pounding heartbeat (palpitations).
• Have panic attacks, where you have an overwhelming sense of fear and anxiety, usually only for a few minutes.
• Many people with social anxiety also have other mental health issues, such as depression, generalised anxiety disorder or panic disorder.

It’s a common problem and there are treatments that can help. Asking for help can be difficult but a GP will be aware that many people struggle with social anxiety and will try to put you at ease.

You can also refer yourself directly to an NHS psychological therapies service (IAPT) without a referral from a GP.

HOW TO HELP YOURSELF

There are a number of things you can do to take positive action to help yourself overcome anxiety.

Get yourself out there – If you feel in a hole, do something. Accept invitations to go places and do things that make you uncomfortable. At the same time, you need to prepare yourself to properly handle being out there.

Keep a journal – Writing about your thoughts and experiences in a daily journal will highlight your improvements and when you are falling back into negative-thinking patterns.

Improve your health – Exercise not only increases feelings of well-being and reduces anxiety but if done in the company of others offers the chance to build up your social skills. Spend more time outdoors enjoying mother nature.

Set goals – Put your goals down on paper. This makes them real and measurable.

Be kind to yourself – Build on small achievements and you will feel better about yourself. Some days you can even feel proud that you made it out of the house.

Start saying yes… and no – If you are invited to do something social, try to make a habit out of accepting the invitation. Although you might feel anxious at first, over time the more you do, the less fearful you will become. Equally, don’t be a pushover. You don’t have to go along with everything that everyone wants.

Make changes for yourself, not others – Be careful about your reasons for wanting to change. If you just want to impress your friends on Facebook or in real life with your social skills and popularity, the changes you make won’t last.

Stop putting things off – Perhaps you envision some point in the future when you can conquer your fears. The reality is that there is never a better time than now.

Make one little change – Changes don’t have to be big. Make one little change and see if it has ripple effects in your life. It could be as small as watching the news every evening to keep up on current events and have more to say during small talk.

Laugh – When was the last time you watched a funny movie that made you laugh out loud? Who was the last person that made you chuckle? Try to bring more laughter into your life.

Join a support group – Whether you join a brick-and-mortar support group or an online group, you will find the company of others who understand what you are going through comforting.

Ask for help – One of the hardest parts about having social anxiety is that it is usually a very private battle. If you really want to get out of a rut, you need to open up to at least one person. Don’t wait until tomorrow or next week, or the next time you are in crisis. Consider contacting a mental health helpline such as the one offered by the National Alliance on Mental Illness to get you started.

March is National Bed Month, a time for a lie-in before learning about the importance of a good night’s sleep! Organised by the Sleep Council, the month aims to remind us all of why a sound sleep is good for our health.

It also sees World Sleep Day (19 March), an annual event intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving.

Just in case you’re wondering why anyone needs to be encouraged to have a sleep, official UK data reveals:

• 25 per cent of people suffer with sleep issues

• 20 per cent of schoolchildren are not getting enough sleep

• 40 per cent of road deaths are related to fatigue

• £42billion is the cost to the UK economy caused by sleep deprivation

WHY SLEEP IS IMPORTANT 

Getting enough sleep is essential for helping a person maintain optimal health and well-being. When it comes to their health, sleep is as vital as regular exercise and eating a balanced diet.

1. Better productivity and concentration

There were several studies that scientists did in the early 2000s which concluded that sleep has links to several brain functions, including concentration, productivity and cognition and children’s sleep patterns can have a direct impact on their behaviour and academic performance.

2. Lower weight gain risk

The link between weight gain and obesity and short sleep patterns is not completely clear but a lack of sleep may affect a person’s desire or ability to maintain a healthful lifestyle and as such may be a direct contributor to weight gain.

3. Better calorie regulation

Similarly to gaining weight, there is evidence to suggest that getting a good night’s sleep can help a person consume fewer calories during the day. When a person does not sleep long enough, it can interfere with their body’s ability to regulate food intake correctly.

4. Greater athletic performance

Getting a sufficient amount of sleep can boost a person’s athletic performance. Other benefits include better performance intensity, more energy, better coordination and faster speed.

5. Lower risk of heart disease

One risk factor for heart disease is high blood pressure and research suggests getting adequate rest each night allows the body’s blood pressure to regulate itself. Doing so can reduce the chances of sleep-related conditions such as apnea (irregular breathing) and promote better overall heart health.

6. Preventing depression

The association between sleep and mental health has been the subject of research for a long time. One conclusion is that there is a link between lack of sleep and depression. A recent study examines patterns of death by suicide over 10 years. It concludes that lack of sleep is a contributing factor to many of these deaths.

7. Stronger immune system

Sleep helps the body repair, regenerate, and recover. The immune system is no exception to this relationship. Some research shows how better sleep quality can help the body fight off infection.

TOP TIPS FOR BETTER KIP 

The average adult should be aiming for a minimum of seven hours sleep. Here are some tips for a better night’s kip:

• Keep a regular sleep/wake schedule: Keeping regular hours helps the body’s sleep system stay in harmony and promotes feelings of sleepiness and drowsiness when your body is ready for sleep. Therefore, where possible, wake up at the same time each morning and go to bed at the same time every night.

• Get out into natural light as soon as is practical in the morning, preferably around the same time every day: Natural light helps reset our internal body clock and makes us more alert.

• Engage in daytime exercise: Exercise promotes the quantity and quality of your sleep, making it deeper and more refreshing. Be sure to leave two hours between any exercise and bedtime though.

• Avoid stimulants that contain caffeine eight hours before bedtime: Although there are significant individual differences in how caffeine affects each of us, give yourself enough time between your last caffeine intake and your sleep time to make sure that it does not interfere with your ability to doze off.

• Don’t go to bed full, hungry or thirsty: Eating at regular times helps strengthen our internal body clock. However, eating a heavy meal before bedtime can make it challenging to sleep at night. Drinking lots of liquid before bed will also increase the chances that we have to go to the bathroom during the night. Conversely, being hungry or thirsty at night can increase the chances of waking up.

• Reduce electronic use before bedtime and avoid electronic use in the bedroom: Using electronics just before bed and in the bedroom can keep us awake for longer.

• Don’t use alcohol to sleep: Although alcohol is a sedative, it can have a significant impact on the quality and quantity of your sleep.

• Avoid nicotine before bed: Nicotine is a short-acting stimulant that can keep you awake.

• Ensure the bedroom is cool, dark and quiet before bed: Heat, light and noise can impact on our ability to get off to sleep.

New Year resolutions are made to be broken – but sometimes it really does pay to work hard to stick with the promises you made yourself on 1 January. None more so than when it comes to improving your health.

After that initial burst of enthusiasm starts to wane, you’ll need mental toughness and a determination to achieve the goals you set yourself. Often the problem is that we make exercising too complicated and time-consuming – and therefore quickly demotivating.

It doesn’t have to be that way. It is possible to improve your fitness in a fun and fuss-free way which doesn’t entail hours of sweat and toil at the local gym. (If you’re into the gym that’s great, by the way.) We’ve put together a quick work-out to kick start your day whether at home or in the gym.

You’ll get rid of some of those excess calories at the same time too. Here’s some basic exercises to wake up the mind and body as soon as you get out of bed…

WARM UP: Don’t forget to warm up. Make sure to get your heart rate pumping and your muscles warm or you’re just asking for injury. A few minutes of gentle stretching will make a world of difference.

JUMPING JACKS: A great way to ease yourself in gently, taking your body from asleep to awake. Make sure you clap at the top and slap your thighs at the bottom to ensure a full range of motion. Try and do 50.

T-ROTATIONS: While in the press-up position reach under your body as far as you can then up to the sky looking at the hand at the top. This warms up the shoulder, engages the core and stretches the chest. Do 40 (20 per arm).

SPRINTERS: Staying in the press-up position, bring one knee to the opposite elbow then change, building up the pace to a ‘sprint’, twisting at your hips and doing your best to touch each elbow. Go for 30 (both knees equals one rep).

PRESS-UPS: Keep your core engaged the whole time, make sure your hands are not in front of the shoulders. Aim for full range of motion, your chest touching the floor and arms fully extended at the top. See if you can do 20.

BURPEES: Bring your knees to your elbows and bum to your heels before driving up to the sky. Straightening your body in the air, as soon as your feet touch the ground, allow gravity to pull your bum back to your heels then shoot your feet back out engaging your core while landing in a strong press-up position. Go for 10.

KEEP IT GOING: It’s important to complete all exercises in quick succession to start your day right. If you do this programme three times a week for four weeks you will start to feel and see the real benefits. Try timing how long it takes to complete so you can measure your progress.

Let’s face it, most of us don’t like what we see when we look closely at ourselves in the mirror. Those lines, those wrinkles, those skin imperfections! But for the most part, we accept who and what we are, and move on with our lives. The likes of Zoom, Microsoft Teams, Skype and Facetime are changing all that.

The need for video work meetings and conferencing on laptops at home during the pandemic has created a whole new phenomenon – Lockdown Face. People have spent more time looking at their own faces on computer screens for virtual briefings and social and family catch-ups. And, according to new research, rather than treating themselves to a new gym membership or personal trainer and exercise classes, they are opting for subtle, non-invasive beauty ‘tweaks’.

Leading skin and hair specialists, Birmingham-based Este Medical, have come up with their top 10 ways to feel fresh in 2021 with effective, non-invasive treatments:

1. HydraFacial Treatment: Dull, dry, pigmented skin? Whether one, or all of these concerns are relevant to you, the hydrafacial can help. Using cutting edge technology, the it will cleanse and exfoliate your skin to banish impurities once and for all.

2. Acne Scarring Treatment: Adult acne not only damages your skin, but can also damage your confidence. To turn this around, go for a treatment that is tailored to your specific skin needs.

3. Harmony ClearLift: Designed to rejuvenate the skin from within, this simple treatment uses light to penetrate the skin’s dermis and resurface your skin, leaving you with a brighter, plumper appearance.

4. Global Eyecon: The under eyes often take the brunt of your stress, and with 2020 such a difficult and challenging year, Global Eyecon is the non-surgical procedure that targets wrinkles, skin sagging and pigmentation in four simple stages, from a periocular peel to a hydrogel mask.

5. Carbon Laser Peel: This pain-free treatment exfoliates the skin, before cleansing and tightening the pores, leaving a brighter, more radiant complexion.

6. Laser Hair Removal: Shaving, waxing and plucking is a tiresome ritual, so why not treat yourself to laser hair removal? Unwanted body hair can damage your confidence, as well as your bank account.

7. HiFu Body Contouring and Skin Tightening: Using the most advanced technology in the industry, the ULTRAFORMER III works to tighten your skin and contour your body, leaving you with curves and confidence to match.

8. Chemical Peel: Whether your skin concern is on your face, neck, décolletage or hands, a customised chemical peel treatment will remove damaged skin and stimulate the production of fresh skin cells.

9. Microneedling: Scars, pigmentation and stretch marks are a natural part of life. Microneedling treatment is designed to help reduce the appearance of many skin conditions by encouraging your skin to produce more collagen and elastin.

10. Skin Assessment: Not happy with your appearance but not sure why? The experts at Este Medical offer specialist skin assessments to identify your skin needs and provide the best remedies.

N.B. A good lifestyle will help you look your best. So, don’t forget to follow some of the positive steps you can take yourself – like getting enough sleep, exercising, fresh air and eating a well-balanced diet with plenty of fresh fruit and vegetables.

Critical care paramedic for Midlands Air Ambulance, Colin Apps has created a cardiovascular workout which you can do at home (or in the gym, pandemic rules permitting!) and depending on your fitness level you can choose a low, medium or high intensity routine by deciding how many repetitions to do.

He says: “Being a critical care paramedic involves plenty of manual handling, lifting and carrying, so it’s important to maintain a strong core.” 

COLIN’S WORKOUT

Complete as many rounds as possible in a time of your choice – 10, 20, 30 or 40 minutes.

One round consists of:

• Five walk out press-ups with a jump
• Ten mountain climbers (each leg alternating)
• Ten sit-ups
• Ten air squats
• Ten press-ups with a rotation
• Plank for 30 seconds 

Walk out press-ups with a jump

Stand tall, then bend at the hips until your hands reach the floor. Walk your hands out to full plank position and lower chest towards the floor. Push up back to plank position. Walk your hands back towards feet, then jump up into the air. Land softly with a slight bend in the knees. 

Mountain climbers

Great for cardiovascular conditioning. Start in a plank position, with shoulders over wrists and hips in line with shoulders. Pull the knee into the chest briefly placing the toes on the ground. Alternate legs. 

Sit-ups

A fundamental exercise to build core strength. Start with your upper back and shoulders on the ground. Pull your torso up to a seated position. Lower your torso back to the start position. 

Air squat

Great for lower back strength. Start with your feet shoulder-width apart. Reach your hips back and down as you descend into squat position. Stand tall at the top of the movement for full hip and knee extension. 

Press-up with a rotation

Start in full plank position. Lower the chest towards the floor, then push up to the start position. Rotate at the hips holding upper body weight on one arm and extend the other arm up into the air. Lower the arm back to floor. Repeat but rotate using the opposite arm. 

Plank for 30 seconds

Keep elbows and toes on the floor, engage the core and try to keep shoulders back and hips in line.

It’s been a challenging year and it’s no wonder that many of us are feeling a little more stressed and anxious than usual. This can cause our drinking to creep up. And as the festive season arrives, the temptation to increase our alcohol intake is at a maximum. Here’s a quick tippler’s guide on how to look after yourself and those you love this Yuletide. 

So, what are the guidelines?

The current UK guidelines advise limiting alcohol intake to 14 units a week for women and men. This is equivalent to drinking no more than six pints of average strength beer (four per cent ABV) or seven medium-sized glasses of wine (175ml, 12 per cent ABV) a week. 

There are some pretty startling facts according to recent data from Alcohol Research UK:

In England there are an estimated 586,780 dependent drinkers.

Twenty-four per cent of adults in England and Scotland regularly drink over the Chief Medical Officer’s low-risk guidelines and 27 per cent of drinkers in Britain binge drink on their heaviest drinking days (more than eight units for men and over six units for women).

Alcohol misuse is the biggest risk factor for death, ill-health and disability among 15 to 49-year-olds in the UK and the fifth biggest risk factor across all ages.

Alcohol is a causal factor in more than 60 medical conditions, including mouth, throat, stomach, liver and breast cancers, high blood pressure, cirrhosis of the liver and depression.

In England in 2018/19, there were 1.26million hospital admissions related to alcohol consumption (7.4 per cent of all hospital admissions), eight per cent higher than the previous year. In the same period there were 358,000 admissions where the main reason was due to alcohol, 19 per cent higher than 10 years previously.

In 2018, the alcohol-specific death rate in the UK for men was 16.4 per 100,000 and 7.6 per 100,000 for women. 

Tips for reducing alcohol this Christmas:

The guidelines aren’t a target but if you choose to drink this much, then spread your drinking over three or more days and avoid binge drinking.

Eat something. Food can slow down the rate that alcohol is absorbed into your system so always try and eat a healthy meal.

Go small. Opt for a small (125ml) glass rather than a large (250ml) one for wine. If you’re drinking at home, buy smaller glasses for the house.

Stop the top-ups. Avoid filling up your glass before its empty. This can help you to keep track of how much you’ve had!

Avoid drinking alone. As well as just being a bad habit, research suggests that when we drink alone the measures are just that bit more generous, meaning more units.

Drinking a soft drink from a glass you would usually fill with alcohol can be a great way to cut back without feeling like you’re missing out. Or, choose a drink that looks like it’s an alcoholic one or try having a shandy instead.

Alternate with water. Alcohol dehydrates you so it’s important to have some water before you begin drinking and in between alcoholic drinks. Alternating alcoholic drinks with water or soft drinks will not only help stop you getting too intoxicated, it will help reduce headaches and hangover symptoms the next day.

Keep track of how much your drinking and try to be honest with yourself. Keeping a drink diary might sound OTT but the results might surprise you.

Avoid the unnecessary drinks. Do you really need that last one at the end of the evening? Maybe try to cut out midweek drinking and just have an alcoholic drink at the weekend.

Ask for help. If you’re feeling out of control, then confide in someone you trust or call one of the many awesome and anonymous advice lines available.

Just ask the celebs who’ve been part of the biggest show on TV over the years – dancing gets you seriously fit and helps you lose shedloads of weight. This year’s line-up, which includes Redditch’s very own former Home Secretary Jacqui Smith paired with the legend that is Anton du Beke, faces weeks of gruelling training in the race to win the glitterball trophy.

Hopefully, they’ll find dancing great fun as well brilliant exercise – which is why if you’re looking to dump a dollop of pre-Christmas weight and have a blast on the way, while making a whole host of new friends, then… get dancing!

Here are just some of benefits:

• Calorie and fat burning: Dancing is a great way to raise your heart rate. You can burn more than 400 calories an hour, helping with weight management.

• Improved coordination, agility and flexibility: Often your upper body and arms are moving in one direction, while your lower body and legs are doing something completely different. Keeping agile and flexible is especially important to maintain as you grow older.

• Improve concentration: Dancing is a mind workout too as you learn and remember new steps.

• Full body workout: Aside from heart-health benefits, dance provides a workout for the whole body. From head and shoulder rolls that loosen up the neck and warm up the upper body, to footwork that strengthens and stretches calves and ankles.

• Improved muscle tone and strength: Dancing really makes your muscles work hard, which helps to maintain and improve strength.

• Strengthen bones: Stronger bones helps reduce risk of osteoporosis.

• Increased aerobic fitness: Moving to the music is fantastic for aerobic fitness, building endurance and increasing the condition of your heart and lungs.

• Stress buster: Dance movement releases endorphins, improving your mood and helping reduce depression and anxiety.

• Increased confidence: Feel good in your body and mind and you will feel more confident too.

• Makes exercise fun: You might find it hard to get excited about hopping on a treadmill but dancing is so much fun you’ll actually want to keep coming back for more.

• It’s for everyone: There are classes for all levels and types, kids to grandparents.

• It’s social: Pandemic permitting, dancing provides a great way to meet fun and like-minded people.

So, if you’re feeling inspired and want to learn a new skill, get fit and meet new people, dancing could be a great form of exercise for you.

We may have managed to stay in shape during the warm summer months but as the winter sets in the motivation to train wains. It’s oh so tempting to settle down on the sofa and relax the regime, but do you really want to watch your waistline expand?

Now, more than ever, it’s so important that we try to stay healthy and in shape. Here are some simple tips that can help with fat burning and keep you nice and trim.

AN APPLE A DAY

Apples contain numerous beneficial antioxidants, but they are also a slow digesting carb. An apple a day has been known to improve strength, endurance and even fat loss. This boost in your endurance and strength can further help fat loss as you’ll be able to train harder. Most apples contain around 200mg of apple polyphenols (the good antioxidants) and around 30 grams of carbs.

GREEN TEA

Studies show that people who regularly drink green tea and exercise lose significantly more fat around the abdomen than those who don’t.

COLD WATER

We all know that we need to drink two litres of water a day but research has shown that downing two cups of cold water can temporarily boost your metabolic rate by 30 per cent. Perfect for when you start your training session.

EAT GOOD FAT

Now let’s get this one out of the way. Certain fats are good for you and can even promote fat loss, particularly Omega 3. Eating fat does seem odd when you’re trying to lose it, but if you keep your fat intake at around 30 per cent of your total daily calorie intake you can actually boost your fat loss compared to a low fat diet. Fish such as salmon, trout and sardines are a perfect source of Omega 3.

FREE WEIGHTS

Free weight exercises, such as squats, burn more calories than doing similar exercises on resistance machines like the leg press. Scientists believe it could be down to the greater number of stabiliser muscles used during exercises with free weights.

TAKE THE STAIRS

Try running or walking up and down the stairs in your house or flat. It can be a great high intensity cardio and leg workout. Just make sure you work at your own pace and don’t push it too hard if you haven’t worked out for a while.

TRAIN SMART

Without question, cardio is the main component of getting lean. It’s by far the easiest way to burn the most calories during your training session. However, research has shown that people who completed their cardio session after their resistance training burned significantly more body fat than when they did cardio first. Train smart and complete a weight training session followed by a 30-minute cardio session.

PARTNER UP

Enlist your friends and family as exercise partners. Set a date to meet a friend at the gym and you’re much more likely to follow through. Instead of meeting a friend for a meal, arrange to go for a brisk walk around one of Birmingham’s many beautiful parks. Exercise can be social and fun.

TOP TUNES

Listening to music while you train can boost your workout activity and therefore fat loss. There’s lots of evidence to suggest that you can go for longer and train harder when listening to some of your favourite, uplifting tunes.

How’s life looking to you? Chances are that it may be a bit fuzzy these days – and it’s nothing to do with having too many glasses of the red or white due to spending more enforced time at home. With opticians closed in the pandemic, lockdown has affected people’s sight just as it has so many other health-related issues.

Newly-released figures reveal some shocking numbers. According to the International Agency for the Prevention of Blindness, globally at least 2.2 billion people have a vision impairment that may not have been addressed. That figure could have been halved with the correct action. The Agency also calculates millions of people are living with eye conditions that increase the risk of sight loss.

Here in the UK, the College of Optometrists reports that 86 per cent of Brits value sight more than any other sense – yet nearly one in five (more than seven million people) has either never been for a sight test or to an optometrist in the last five years. The College also reveals that more than 60 per cent of people across the age range have poor vision, with 50 per cent unable to even see the TV or read a book clearly.

The need to focus on the health of our eyes is at the heart of this month’s World Sight Day on Thursday 8 October which seeks to bring global attention to vision impairment and blindness. To mark the day, we looked at the key actions you should take to help make sure your eyesight stays sharp.

TESTING, TESTING

Most of us should have an eye test at least once every two years. This can often pick up the first signs of an eye condition before you notice any changes in your vision – so you get vital treatment at the right time.

QUIT IT

If you smoke, don’t! Smoking can double the risk of developing age-related macular degeneration, the UK’s leading cause of sight loss. The risk is potentially as strong as the link between smoking and lung cancer.

WEIGHT FOR IT

Eating a diet low in saturated fats but rich in green leafy vegetables such as spinach and broccoli may help delay the progression of cataracts. Oranges, kiwis, nuts, seeds and oily fish may also help prevent and slow down some eye conditions. Obesity can increase the risk of developing diabetes, which in turn can cause sight loss.

SUN LIFE

UVA and UVB rays in sunlight can harm your eyes. Wear sunglasses, glasses or contact lenses with built in UV filter will protect your eyes. Only buy sunglasses that have a CE mark or carry British Standard BS EN ISO 12312-1.

GOGGLE BOX

DIY causes thousands of eye related injuries each year. Always wear approved safety goggles to protect your eyes from flying debris and particles. If you’re playing racquet sports, wear proper sports goggles too.

WHAT TO WATCH FOR 

Cataracts are a very common condition that tend to affect people as they get older. The lens in your eye becomes cloudy – as though you are looking through a fogged-up window. You may find your glasses prescription changing and you experience glare at night from headlights or difficulty reading in dim light. If the cataracts begin to affect your lifestyle you can have them removed during a routine operation.

The other condition most will have heard of is glaucoma. It is painless and causes no symptoms in the early stages, so regular eye examinations are important to spot the condition. It is usually caused by high pressure inside the eye that causes damage to the delicate nerve. If left untreated, glaucoma can cause a serious reduction in your peripheral vision, affecting things like your ability to drive.

Lockdown saw more and more people hitting the streets and parks and taking up running. But is it really good for you? Simply put, running will give you a total body workout and improves loads of aspects of your health. Here’s how…

Lose weight – Running requires a lot of fuel. In fact, the average person can burn as much as nearly 500 calories on a 40-minute run – even more if you throw in a few slopes or some interval training.

Boost legs and core – It’s no big surprise that running is a fantastic workout for all aspects of your legs, with your inner and outer thighs, quads and hamstrings are all being used. However, it’s great for your core strength too as those deep muscles play important roles stabilising your spine and transferring power between your swinging arms and legs.

Build muscle strength – This increases with running, reducing joint problems, lowering blood pressure and improving all-round fitness. Regular running helps to improve and maintain the density or strength of your bones, reducing your risk of developing osteoporosis.

Cut the risk of diabetes – Your pancreas makes insulin, which is responsible for normalising your blood sugar levels. Regular exercise and keeping to a healthy weight lowers your risk of developing Type 2 diabetes by as much as 50 per cent.

Cut the risk of cancer – You can halve your risk of bowel cancer by running regularly! Irritable Bowel Syndrome (IBS) symptoms are also relieved by easing constipation and bloating. Stress levels are closely linked to IBS too, so running helps.

Get an endorphin hit – Feelgood brain chemicals and hormones are released when you run, helping to ease stress and anxiety and treat depression. In addition, your risk of dementia and stroke falls as brain circulation is kept healthy. Concentration, memory and motivation sharpen and sleep improves, too.

Help the heart - You can reduce your risk of heart disease by up to 35 per cent with regular exercise. Reductions in weight, blood pressure and ‘bad’ cholesterol levels lead to a healthier heart.

Breathe easier – Running improves your lung capacity and strengthens your respiratory muscles – these are the muscles between your ribs and in your diaphragm. Your lungs also become more efficient which is great news for those with asthma.

Feel the freedom – Runnning costs nothing. You can do it anywhere, around any routine and unlike a lot of other exercises there’s not much of a learning curve. Plus, it’s very easy to go at your own pace.

TOP TIPS

OK, so you’re sold – you’re going to give it a go. But how do you make sure you keep it up and it becomes part of your regular routine?  Running can get pretty boring, so here’s a few tips to help you on your new jogging journey.

EASY DOES IT: When you first start running don’t try to do too much too soon. An average beginner’s pace is around 13 minutes per mile, but if you find that too hard or not challenging enough, simply adjust your pace and you’ll soon get a feel for what your body can do.

GET COMFORTABLE KIT: You don’t need to spend a fortune but clothing has to feel comfortable. Socks, vests, shorts and a decent pair of trainers will all help – the more everything sits comfortably the less they become an excuse to stop. Try before you buy and borrow from others to test.

SET YOURSELF CHALLENGES: The more you can overcome challenges the better you will feel and the more likely you’ll continue. Start with small challenges and then gradually build up to other things you can do to ‘toughen’ you up – like run when its raining, run all the hills or run into a headwind.

BREATHING: It’s so important to remember to breathe properly. Expanding your chest causes tension in the shoulders. The more you can relax, the more you can move the breathing to the diaphragm. Trying to breathe every four, six, or even eight steps can help to both distract and relax.

POSTURE: Are you engaging the stomach and glutes? Imagine starring in your own run film and run the way you think you would want to see yourself running.

FORM: Look at the shadows to see what your arms and legs are doing. Try to feel where the wind is catching you and become more aerodynamic. How much can you relax shoulders and arms?

DISTRACTIONS: Studies have shown that running to music can be hugely helpful but you can also try listening to an audiobook or podcast. There is often an urge to add a bit more distance to get to the next chapter but you also get to associate landmarks, run routes and distances with moments in the book.

MIX IT UP: There are lots of things that you can change in your training to make it more enjoyable – try a different route, run along one of our awesome canals, try getting on a track or you can vary the type of training session you’re doing (like intervals, run/walk or progressive pace)

RUN WITH OTHERS: Time flies by when you are engaged in conversation so why not try running with your wife, husband, partner or kids?

REST: Take rest days between your running days and take plenty minutes to warm up before each session. Stretching before and after exercise is beneficial and something that many of us forget to do enough.

The word ‘yoga’ is thought to mean ‘union’– taken from the Sanskrit word yuj which means to join – referring to the striking and flowing of poses to unify body and mind. Specifically, yoga focuses on matching breathing patterns with poses that take your body through a full range of motion, to help promote flexibility, mobility and a sense of calm.

Thankfully, to start yoga at home you need very little equipment. In fact, you don’t even need a mat – you could kick off with just a towel.

TERMS YOU MAY HEAR

To the newcomer, the world of yoga might seem all too much. What’s the difference between hot yoga and cold yoga? Between downward facing dog and upward facing? It can seem overwhelming! So here’s a quick rundown to ‘demystify’ yoga… 

Jivamukti – Has its roots in Ashtanga yoga and includes a dynamic mixture of asana (postures), pranayama (breathing techniques), meditation and chanting. The purpose of Jivamukti yoga is to remind Western civilization of the original intention of yoga, which is to provide a practitioner with a path to enlightenment; to intertwine a holistic approach to living into every class and allow that approach to life to flow with grace into every moment through compassion for all living beings.

Hot Yoga – The benefits of hot yoga have been established time and time again. Incorporating everything yoga stands for – mindfulness, balance of body and spirit, alleviation of stress and anxiety; along with the detoxifying benefits of the added heat, the rewards of hot yoga are countless.

Great for beginners as well as experienced yogis, hot yoga – carrying out yoga in the heat – is designed to stretch and strengthen muscles through a sequence of static asana (postures) which leave you feeling stronger, renewed, and flexible. The heat enables joints and muscles to loosen and open up, allowing a more free range of movement while cleansing your body from within.

Hot Flow/Vinyasa – Hot Flow yoga tends to be for the more experienced yogi… but everybody has to start somewhere! Rather than going into and out of static yoga poses, the various postures are connected through a fluid sequence, leading into more advanced material.

Don’t Sweat It – Yoga’s ability to de-stress you before or after a busy day at the office can do wonders for your working day. Heading straight from work to the yoga studio can really help you to leave your work at the office and achieve a peaceful mind-set to take home with you.

BENEFITS OF YOGA

Improves your flexibility – One of the first and most obvious benefits of yoga. Initially you may not be able to touch your toes, never mind do a backbend. But if you stick with it, you’ll notice a gradual loosening and eventually seemingly impossible poses will become possible. You’ll also probably notice that aches and pains start to disappear.

Builds muscle strength – Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility.

Betters your bone health – Weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. And some, like Downward and Upward-Facing Dog, help strengthen the arm bones which are particularly vulnerable to osteoporotic fractures.

Increases your blood flow and heart rate – Yoga gets your blood flowing and help your circulation, especially in your hands and feet. Yoga also gets more oxygen to your cells, which function better as a result. Yoga also boosts levels of hemoglobin and red blood cells, which carry oxygen to the tissues.

Lowers blood sugar – Yoga lowers blood sugar and LDL (bad) cholesterol and boosts HDL (good) cholesterol. In people with diabetes, yoga has been found to lower blood sugar in several ways.

Helps you focus and relax – An important component of yoga is focusing on the present encourages you to relax and slow your breath, shifting the balance from the sympathetic nervous system (or the fight-or-flight response) to the parasympathetic nervous system. If you learn to quiet your mind, you’ll be likely to live longer and healthier.

We’re getting our heads around the prospect of a summer packed with cancelled trips and pared back plans and are slowly beginning to accept that we might have to embrace the c-word. Camping is endured rather than cherished at Brum Living Towers, however, this year we’re putting the likelihood of zero sleep, cabin fever and trench foot to the back of our minds and warming to the idea that it could be this summer’s saviour.

If SIFA Fireside’s Big Brummie Camp Out taught us anything – apart from Brummies being tremendously big of heart – it’s that camping in your very own garden might be our kind of camping. All the fun of the camp site with civilised facilities on tap. Whether you’re staying in your own back yard or going further afield, investing in the right kit will make it all the more enjoyable.

TENT TALK

You need the right tent if pleasure is going to factor in this experience at all. Advanced materials and clever ventilation mean it’s possible to (a) stay dry in a downpour and (b) not be sweltering in the heat. Pay as much as you can afford, but shop savvy. Check out last year’s models which will be cheaper than 2020 versions that might only have the tiniest design adaptations. Also, consider where you’re planning to pitch. If you’re trekking and moving around, a lightweight tent is a must. If you’re staying put once pitched, go for size and comfort. Always opt for a tent you can stand up in if you’re in it for longer than a night. Shop around and check out brands like Coleman, Terra Nova, Vango and the North Face. `

SLEEP THIEF

Let’s get real. Unless you’re one of those people who can sleep on a washing line, accept you’re going to be sacrificing some shut-eye, but you can maximise your chances with decent kit. Whether you go for a foam-based mattress which is essentially a foam rectangle or an inflatable air bed depends on your budget. Foam-based beds aren’t as comfortable as inflatable. Having said that, they don’t absorb water, puncture or require pumping up. We’d go for comfort every time, but horses for courses. Go for the best sleeping bag you can afford too – Aldi’s middle isle is not your friend here. Buy cheap, buy twice. Shop around.

GAMES AND GADGETS

Portable speakers and the latest gadgets mean good quality music is a given and there’s no need to be cut off from the outside world, unless you want to be of course. Products with multiple functions or that charge themselves are great such as stoves that double up as chargers, self- charging torches or the trusty Swiss army knife. Pack lots of games – cards, rounders and bat and ball are always winners. The games table pictured is fab and doubles up as your dining room.

Remember the essentials like duct tape, cable ties, extra batteries and first-aid kit and most importantly pack your sense of humour. We’ve pulled a few bits and pieces together that might make your trip a little easier.

Being a parent is challenging at the best of times. But as all mums, dads and carers of children know, getting the best out of your kids and family life is all about routine. What happens when the accepted norm goes out the window? That’s what parents and their children have been coming to grips with over the past weeks of lockdown.

And even with relaxation of lockdown, the new norm is going to look a whole lot different to anything we’ve been used to in the past. According to YoungMinds, the leading UK children and young people’s mental health charity, the pandemic has turned the lives of many parents and carers upside down creating added anxiety and increased pressure, especially for those with children with existing mental health problems.

YoungMinds asked 1,500 parents and carers what advice they would give to others caring for children and young people during the pandemic and what is helping them cope. Here’s their top tips, which is also available in a handy parent-to-parent mental health guide.

Talk to your child

The top advice from parents and carers is to keep talking to your child. This included providing age-appropriate information about what is going on, reassuring them and asking how they are feeling. You don’t need to have all the answers but to try to be calm and be there when your children need you.

Listen to your child

Be patient, not interrupting your child and be non-judgemental. It can be hard to cope with difficult emotions but listening would help them feel heard. Let them feel their own way through this – so if that means no schoolwork that afternoon and a movie so be it.

Routine and structure is important but be flexible

Go with the flow rather than be strict about structure and make sure there is clear variety between what you do together on weekdays and at weekends. Try and find new ‘anchors’. A strict routine is not especially beneficial but picking a few key things to do at the same time each day or in the same order each day helps young people to be reassured that ‘normal’ things can keep on happening.

Minimise news updates

Youngsters and parents need to keep up-to-date with what’s happening but don’t overload yourselves with news. Stick with watching Newsround daily together for specific factual advice delivered in a way that is suitable for children.

Focus on their mental health and ease the pressure

Lots of parents are finding it tough to strike the right balance between home-schooling and wellbeing through the pandemic. Give yourself and your child a break when it gets too much, allowing them to focus on what they need now and prioritise their mental health. Go easy on yourself. Your anxiety will transfer to your child, so take care of yourself and how you are behaving.”

Get them to connect with others and lower your restrictions

Boundaries are important but many parents in the survey also stressed that children will need to stay connected with their friends and do things that they enjoy. Helping them stay connected with the people they trust will allow them to retain a sense of normality.

Spend time together but make sure they get alone time

Trying to be a perfect family puts too much pressure on everyone. Giving children, especially teenagers, space so that they can be alone and do what they want to do is important. Try not to put pressure on them to play happy families.

Exercise and get fresh air when possible

It’s important that children get exercise. Keep home life as normal as possible; get fresh air daily and keep everyone active.

Seek help if you need it

Seeking help came up a lot for parents in the survey. Some said that they felt they were in no position to offer advice and that they were really struggling. Others stressed how important it is to get help for your child if they need it, either by accessing online support, by calling your GP or contacting a helpline.

We have all had to adapt to a new way of living. Working from home, educating little ones, not being able to see friends and family and only leaving the house for essential journeys, were among just some of the challenges. It also meant we had to find new ways to keep fit.

Here, critical care paramedic for Midlands Air Ambulance, Aidan Brown, gives you some tips on exercises to try at home that can help you keep fit and healthy.

Aidan says: “The MAAC aircrew are required to maintain a high level of fitness as on occasion we have to run a distance from a safe helicopter landing site to where the patient is, sometimes tackling difficult terrain or scaling fences for example, and this is while carrying 15kg lifesaving equipment bags. So I adapted what I do in the gym to my back garden and have found some great exercises you can do at home, too.”

TAKE 10 WITH AIDAN 

Aidan’s routine is a great way to stay fit and the set-up is simple – do each of the five exercises for one minute, then repeat, totalling a 10-minute workout.

PRESS-UP

There are many variants of the press-up but the most important thing to remember is to make sure you keep you back in line and your bottom down.

TRICEPS DIP

Place your hands on a chair with your feet about shoulder width apart on the ground. Bend your arms to around 90 degrees and push back up to the start position. The closer your knees are to your bottom, the easier the exercise. Do it at a level that suits you, while maintaining good technique.

HIGH KNEES

This is an explosive exercise which can really get your heart rate up. Run on the spot as fast as you can, attempting to bring your knees up to 90 degrees. It really helps to swing your arms.

HALF BURPEES

This is a great full body movement. From standing, touch the floor with your hands shoulder width apart, jump your feet back to get yourself into the plank position with straight arms. Then, jump your feet back to your hands. Get into the squat position and powerfully jump as high as you can.

POWER STAR JUMP

Another full body exercise, which really burns the calories! From standing, squat until you touch the floor, then jump as high as you can, performing an explosive star jump. When you land, go back to the squat position to start again.

Here, personal trainer Mike Price offers six top tips to staying fit during lockdown.

Set aside time for exercise

Develop a structure and pattern to your exercise. Build it into your daily routine by adding into your diary or blocking it out in your work calendar as you would a work meeting.

Focus on your goals

Set small, short-term achievable goals that you can meet, such as ‘I’ll do five online classes this week’ or ‘I’ll use the heavier weights for the next session’.

Mix it up!

There are lots of different online classes out there, many offering 30-day free trials. Even though instructors will vary their classes, it’s always good to try different instructors for new exercises and a fresh face!

Eat well

It’s really important to look after your nutrition – maintain regular mealtimes and try to avoid snacking, especially in the evening.

Sleep well

Make sure you wake up reasonably early and go to bed reasonably early. Sleep is important for our mental well-being.

Have fun!

Be kind to yourself. If your body needs a rest from its new exercise routine, take it. Fitness should be fun.

HOW TO STAY FIT AND SAFE

Our experts give their top home fitness tips so you’ll leave lockdown in great shape. Here are five easy exercises which you can do at home in only five minutes. Do each exercise for up to one minute then as you improve turn this into a circuit by repeating the sequence twice, then three times so it takes 15 minutes.

1 Stair climbing

Run up and down stairs at a fast pace non-stop for one minute – it will boost your heart rate and as it’s weight-bearing it will load your bones too. If you find it easy then try carrying something heavy (evenly loaded carrier bags full of books will do fine).

2 Squats

Unless we do some strengthening exercises we lose muscle and that means we have less calorie-burning dense tissue which leads to a reduction in your metabolic rate. Stronger, denser muscles burn more calories even when you’re at rest.

Stand with your feet shoulder-width apart (or slightly wider) and push your hips back as if you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight into your heels then push up to bring yourself back to the starting position. Work up gradually to squat for 30 seconds then build it up to one minute.

3 Ropeless skipping

Imagine holding a skipping rope then rotate the ‘rope’ forward as if you’re skipping. Add in the footwork, you can hop from one foot to the other or jump lifting both feet simultaneously. Remember to keep the arms turning – you can alternate circling forward and backward – and keep going for up to one minute.

4 The plank

The plank works 100 per cent of your abdominal muscles compared to 64 per cent for sit-ups. You’re also less likely to strain your neck, which is common when doing sit-ups.

On the floor, get into a push-up position then bend your elbows at 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders and your body should form a straight line from your head to your feet. Hold the position for as long as you can up to one minute (and remember not to hold your breath).

5 Lateral raises

Stand with feet hip-width apart, arms by your sides holding weights in each hand. You could start with bottles of water or tins of soup then build up to using hand weights. Raise your arms up and out to the side to shoulder level then slowly lower them back down and repeat. Don’t be tempted to let your arms drop suddenly, try to resist gravity. Keep going for up to one minute.

As the impact of coronavirus takes hold, stress across the region is likely to be at an all-time high, with concerns over job security and personal finances escalating, and those who can, working in isolation from home in line with the government’s social distancing instructions. It’s so important that we keep an eye on our mental health in these difficult times. Here are a few tips to help keep you on top of things:

ROUTINE

Establishing and maintaining a healthy daily routine can help put you in a positive mind-set. Getting up at the usual time, preparing a healthy breakfast, scheduling time for exercise, set times for dinner – all this can really help.

KEEP ACTIVE

Experts believe exercise releases chemicals in your brain that make you feel good. Regular exercise can boost your self-esteem and help you concentrate, sleep and feel better. Exercise also keeps the brain and your other vital organs healthy.

We may not be able to use the gym or sports clubs at present but many of us are still able to walk in the park or garden. And even doing housework can help keep you active. There’s also plenty of online fitness classes that you can join in with for free. Experts say most people should do about 30 minutes exercise at least five days a week. Try to make physical activity that you enjoy a part of your day.

EAT WELL

There are strong links between what we eat and how we feel. For example, caffeine and sugar can have an immediate effect. But food can also have a long-lasting effect on your mental health. Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body. A diet that’s good for your physical health is also good for your mental health.

With the supermarket queues, restrictions and shortages it’s tough, but try to maintain a healthy balanced diet with lots of different types of fruit and vegetables, wholegrain cereals, nuts, seeds and oily fish. Eat at least three meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have and avoid too much alcohol.

DRINK SENSIBLY

We often drink alcohol to change our mood. Some people drink to deal with fear or loneliness but the effect is only temporary. When the drink wears off, you feel worse because of the way alcohol withdrawal symptoms affect your brain and the rest of your body. Drinking is not a good way to manage difficult feelings. Occasional light drinking is perfectly healthy and enjoyable for most people but stay within the recommended weekly alcohol limits

SWITCH OFF

Give yourself some ‘me time’. Take a deep breath… and relax. Try yoga or meditation, or just putting your feet up. Listen to your body. If you’re really tired, give yourself time to sleep. Without good sleep our mental health suffers and our concentration goes downhill.

COMMUNICATION

Strong family ties and supportive friends can help you deal with the stresses of life. Friends and family can make you feel included and cared for. While we can’t currently catch up with someone face-to-face we can still call and there are lots of free ways to video call like WhatsApp, Skype and Facetime. Apps like House Party can also provide a valuable way to stay connected with loved ones.

The constant stream of news and social media updates about coronavirus can be anxiety-inducing, so use your calls to not only ask how friends and family are feeling but also to discuss other things too like films, books, hobbies, etc.

TRY SOMETHING NEW

Concentrating on a hobby like gardening or the crossword can help you forget your worries for a while and change your mood. Maybe learn a musical instrument or try sketching. This is a great time to express yourself creatively.

THINK OF OTHERS

Caring for others is often an important part of keeping up relationships with people close to you. It can even bring you closer together. It also helps us see the world from another angle. That can help to put our own problems in perspective.

TALK ABOUT YOUR FEELINGS

Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. Talking this way isn’t a sign of weakness. It’s part of taking charge of your wellbeing and doing what you can to stay healthy. Just being listened to can help you feel supported and less alone. And it works both ways. If you open up, it might encourage others to do the same.

It’s not always easy to describe how you’re feeling. If you can’t think of one word, use lots. What does it feel like inside your head? What does it make you feel like doing? If it feels awkward at first, give it time. Make talking about your feelings something that you do.

ASK FOR HELP

None of us is superhuman. We all sometimes get tired or overwhelmed by how we feel or when things go wrong. If you feel you can’t cope, ask for help. Your family or friends may be able to offer practical help or a listening ear. Local services are there to help you, too.

We’re not short of spas in the Midlands, but we’re not exactly awash with great ones within spitting distance of Brum that feel like a proper retreat. There’s something about a big lungful of country air and an historic building that induces deep breathing and loosened shoulders – and you get that at Hoar Cross Hall in spades.

With a dedicated groundsman who’s been with the hotel for decades the gardens are dreamy. Neat topiary, crisp-edged lawns and views across rural landscapes put the hotel firmly in the wedding venue arena. There are plans to restore the extensive original greenhouses to create a kitchen garden. Grade II listing makes that sort of restoration tricky, but it comes with the territory.

Inside, the refurbishment is a million miles from the chintz of our last visit. The reception area is seriously glam with statement lighting and a dramatic dark colour scheme. Original features like the ornate ceilings and fireplaces remain alongside a super sleek bar and squishy sofas in the Long Room. A handful of private dining areas and function rooms are pretty good for business or pleasure.

Our favourite turns out to be the least used, but the most gorgeous in our view. The Old Chapel is a stunning space with original stained glass and dark wooden panelling. The lack of light might explain its lack of popularity compared with other spaces in the hotel, but for an atmospheric candle-lit supper it’s ideal. There’s also a large space with a nightclub vibe in the depths of the hotel which was inspired by Annabel’s in London. Party central.

WARM AND FRIENDLY

The check-in experience set the tone with warm, friendly staff giving useful info. The hotel’s key system is simple, but genius. A discreet waterproof wrist band gives you access to your room and allows for payment, etc, as you go about your day. No more lost keys.

We looked at a handful of recently refurbished rooms which are a successful mix of original features teamed with fresh colours and stylish modern fixtures and furniture. Our room – Baroness Sofia – was practically an apartment with a lounge area and TV downstairs while upstairs there was a super comfy bed, cute bathroom, plenty of storage, a dressing table with a brilliant hair dryer, TV and even a roof terrace. The only omission which was mildly irritating was a full-length mirror. Wifi was strong despite the rural location, but mobile reception was a bit hit and miss.

Once robed up, we explored the spa. We visited on a Monday assuming it would be a slow day, but not so. It seems plenty of people avoid the Monday blues by heading to a spa and why not? There were numerous pools to relax in, a quiet area with nap-inducing beds, salt inhalation room and an extensive list of treatments.

LAVA SHELL MASSAGE

We plumped for a lava shell massage. Smooth, palm sized shells were heated and then used with nourishing oils and medium pressure to relax and alleviate any pesky knots of which we had had plenty. It was super restorative and there’s something about the warmth of the shells that maximises relaxation. There’s also a brilliantly-stocked gym although admittedly we stuck our head around the door rather than actually getting stuck in!

We don’t want to keep harking on about our last visit, but 10 years ago dinner was a completely different affair to now. Then, we were one of the only occupied tables in a room that was a bit flat.

This time, the room was almost full, the décor transformed and the atmosphere lively. The ambitious menu was really pleasing too. Rich Jerusalem artichoke soup with a crisp crouton and chicken wing was tasty followed by a really good salmon fishcake, green salad and the star of the show – crunchy, fluffy top-notch chips that came highly recommended by our very lovely waitress. A glass of Columbia Chardonnay hit the spot nicely too. We swerved dessert mainly because we wanted to curl up with a good book and take advantage of the sprawling room.

What a difference a decade makes. Bravo Hoar Cross!

Cycling is a fun way to get fit. It’s low impact exercise, meaning it’s easier on the bones and joints than running or any other high impact aerobic activities. You can burn up to 600 calories on an hour’s ride while also soaking up the sun and taking in those countryside views.

Alongside all of the health benefits, cycling is easy to fit into your daily routine because it is also a form of transport. It saves you money, gets you fit and is good for the environment – now who can argue with that? Cycling gives a great opportunity to exercise at the same time as a good natter. And don’t forget the coffee and cake stops to fuel up! There’s no better feeling after conquering your furthest, hardest ride.

If you were an avid cyclist and it’s been a while since you’ve ventured into the saddle don’t worry, the saying is true: “You never forget how to ride a bike.” Your body has a fantastic memory and you will be able to adapt really quickly to getting your balance and picking up some speed. However it is always good to prepare yourself by making sure you stretch your main muscles and get your fitness levels up to speed.

JOYS OF FLEX

The main muscles used while pedalling are the gluteal muscles (your bum), your hamstrings, quadriceps and calves. Your hip flexors will also become tight if you begin cycling on a regular basis so it would be good practice to give these a good stretch before and after your ride.

Weight training can play a part to help you become bike-fit so focusing on your main muscles is a wise move. Exercises such as squats and lunges will target a big section of the lower body while also engaging the core muscles which are your main focus when working on your balance. With weights, try and stick with higher reps – this will boost your endurance allowing you to cycle for longer and further.

SPIN TO WIN 

One of the best ways to get in shape is taking part in a spinning class or two per week. Spinning is based purely on stationary bikes which run on a chain (just like outdoor bikes) and will take you through different phases of a ride such as steady pace, hill climbs, sprints and double time resistance.

Alongside motivational music and with an energetic coach in front of you, the 45 minute sessions will fly by and you will have fun as well as burning anywhere between 600 and 800 calories (and getting super fit!)

Just some of the benefits of indoor cycling:

1. Burn calories: spinning is long known to decrease fat and help people drop pounds

2. Improves cardio for a healthy heart

3. Strengthen body and mind: enhances both your core and your mental strength

4. Breathe properly: as you become more experienced, you’ll learn to work on controlled breathing. This can also help with anxiety and help lower the heart rate

5. It’s for everyone: regardless of age, gender or experience there’s a level and class to suit

6. Weather non-dependent: who cares if it’s raining outside? And as you’re unaffected by the climate it’s easy to set a schedule and stick to it

7. Make friends: regardless of your fitness level, you’re in it together. You become part of a team and it’s a great way to meet people.

Post-Christmas many people are returning to work and unfortunately recent research suggest this could be a pretty stressful time for a lot of people.

• Nearly one third – 32 per cent – of UK workers no longer enjoy work as much as they used to.

• Nineteen per cent said that they don’t have time to see a medical professional about their mental health.

• More than a fifth – 22 per cent – said that they are too busy to think about their mental health, despite having consistent symptoms of anxiety and depression.

These findings follow research published as early as 2011 that stress and other mental health concerns have been the primary cause of sick leave across the country. And earlier this year it was reported that stress and mental health is also the main cause of sick leave for NHS workers, according to NHS Digital Statistics.

“Our research shows that a truly startling number of Brits are suffering severe levels of stress and anxiety, due in a large part to the expectations and pressures at work,” said Gerard Barnes, CEO of Smart TMS. “More needs to be done to help people recognise symptoms of mental health conditions within their own behaviours and respond accordingly. It is also vital for everybody to understand that they are treatment options available, and there is no shame in admitting that there is an issue and finding appropriate treatment to manage it.”

Here are some top tips to help to deal with stress:

Split up big tasks: If a task seems overwhelming and difficult to start, try breaking it down into easier chunks, and give yourself credit for completing them.

Allow yourself some positivity: Take time to think about the good things in your life. Each day, consider what went well and try to list three things you’re thankful for. The way we think affects the way we feel.

Be more active: Being active can help you to burn off nervous energy. It will not make your stress disappear, but it can make it less intense.

Talk to someone: Trusted friends, family and colleagues, or contacting a helpline, can help us when we are struggling.

Plan ahead: Planning out any upcoming stressful days or events – a to-do list, the journey you need to do, things you need to take – can really help.

TAKE A DEEP BREATH

The 4-7-8 breathing technique, developed by Dr Andrew Weil, aims to reduce anxiety and can help people get to sleep.

The technique involves breathing in for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. (The ratio is more important than the actual number of seconds so don’t worry if you can’t breathe in for four beats, for example).

Before starting the breathing pattern, adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.

The breathing pattern works as follows:

• Empty the lungs of air

• Breathe in quietly through the nose for four seconds

• Hold the breath for a count of seven seconds

• Exhale forcefully through the mouth, pursing the lips and making a ‘whoosh’ sound, for eight seconds

• Repeat the cycle up to four times. You can build up to more cycles once you’ve practiced and are comfortable with the technique.

Given budgets are often stretched after Christmas this is a great, free technique to help ease stress levels and get 2020 off to an amazing start.

The historic building is handsome and a bit like a rabbit warren with relaxing nooks and crannies at every turn. Despite the car park being full, the spa felt busy in a healthy way, but not crowded. Once checked in and nestled in a fluffy robe – take your own slippers or flip-flops or buy a pair from the spa shop – we headed straight for a door marked Slumber Room.

Lined with beds – single and double – to relax on as well as a handful of hanging sleep pods, it was a super chilled space that immediately induced a restorative catnap. We didn’t realise how stressed we were until we stopped and took a breath and could have stayed put all day, but that would have made for a very short article.

GOOD AS GOLD

We were booked in for the Good As Gold package which included use of all the facilities – they’re extensive – a three-course lunch and a 55-minute full body treatment that included a golden almond oil, hence the name. We always like to use facilities before having a treatment as it seems a waste of good product to have a treatment then jump into a pool and wash them away, so we headed for the thermal rooms and pool first.

There’s a salt inhalation room, rose steam room and herbal caldarian as well as more standard sauna and hydro jets. It’s a beautifully warm section of the spa – the sort of heat that makes your shoulders drop immediately. There’s invigoration from massage jets or soothing in the form of the salt inhalation room and everything in between.

Clearly we were craving relaxation as we headed for soothing and chilled at every turn. The salt inhalation room was our top pick. The 25-metre pool was a winner and a great place to chill out although we preferred the beds in the Slumber Room if lounging’s your jam. There’s a well-equipped gym too that we didn’t use as we were focused on R&R.

PRODUCTS CHOICE

The treatment rooms use mainly Elemis and Clarins and recently Dr Levy which is more of a medi-spa brand well worth checking out. The Gold As Gold treatment we tried is available throughout January, February and March and is slightly different using a number of techniques and different products such as the Natural Spa Factory almond oil and Spa Find salt scrub.

The name of the game with this treatment is circulation boosting and detoxifying. A healing turmeric salt scrub felt amazing followed by a massage which was really quite deep in a good way. I’m not sure the last time I had my calves massaged other than a quick daily slick of moisturiser and it felt well overdue. My shoulders were really tight and there was a fair bit of cracking and creaking that released some tension.

Afterwards, I felt totally relaxed and my skin felt smooth and nourished. The post treatment relaxation room was almost entirely made of glass, so I got a big shot of vitamin D as I sipped a fresh peppermint tea. A view over the grounds revealed a group of people braving the cold chatting in the outdoor hot tub.

LUNCH ANYONE?

Lunch was a big deal and not constrained by the need to be healthy although there were plenty of nourishing options. It felt like a more indulgent experience than puritanical. We rocked up earlier than my lunch booking on the off chance we could be squeezed in and despite being fully booked, the staff were charming and efficient. There’s a buffet style bar for starters and/or sides which was great – gorgeous breads, smoked salmon, salads, roasted vegetables, etc. You get the picture.

The menu was small, but balanced and appealing. We plumped for a delicious ham hock terrine followed by a sticky teriyaki salmon with pak choi followed by a dreamy rhubarb crumble tart with custard. Happy days. Most people were having a tipple over lunch. We didn’t, but there was an extensive gin menu that winked encouragingly and a great wine list. Definitely worth a look.

While there are no rooms at Eden Hall, it’s easily close enough to Birmingham to make the trip in a day and well worth the effort. The Good As Gold package we sampled costs £140 during the week and £150 at the weekend. While it’s not an insignificant amount of money it felt well worth it. If you’re feeling a bit meh post-Christmas and in need of some self-care, take a look.

Looking after your muscles as well as heart is important to stay fit and healthy. Adults are advised to do muscle-strengthening exercises twice a week, as well as aerobic exercise, to help them stay active for longer under new UK doctor guidelines, which for the first time include advice on safe activity levels for pregnant women and new mums. Also recommended is tai chi, which is especially good for the over 65s.

The ancient art of tai chi combines deep breathing and relaxation with gentle movements. Also called tai chi chuan, it was originally developed as a martial art in 13th century China. Today it is practised around the world as a health-promoting exercise.

KEY BENEFITS

Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and to a lesser degree aerobic conditioning. Here’s some of the evidence:

Muscle strength – Tai chi can improve both lower-body and upper-body strength. When practised regularly, tai chi can be comparable to resistance training and brisk walking. Although you aren’t working with weights or resistance bands, the exercises strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.

Flexibility – Tai chi can boost upper and lower-body flexibility as well as strength.

Balance – Tai chi improves balance as it improves the ability to sense the position of your body in space, something which naturally declines with age. Improved balance may also help reduce the number of falls and all the associated complications.

Aerobic conditioning – Depending on the speed and size of the movements, tai chi can provide some aerobic benefits.

GETTING STARTED

Tai chi is very safe and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:

Are there different styles of tai chi? Yes, such as yang, chen and wu. Some teachers often practice a combination of styles. The main differences between the different styles are in the speed of movement and the way the body holds the postures.

What’s the basic technique? Tai chi is characterised by its slow, graceful, continuous movements that are gentle on the joints and muscles. Done correctly, you’ll find that tai chi poses flow smoothly from one into another. Many movements are completed with bent knees in a squat-like position. Get advice from your GP before starting tai chi if you have any health concerns or an existing health condition. You may need to take certain precautions if you’re pregnant, have a hernia, back pain or severe osteoporosis.

Take a class. Seeing a teacher in action, getting feedback and experiencing the camaraderie of a group are all pluses in learning tai chi. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. If you’d rather learn at home you can buy or rent videos geared to your interests and fitness needs.

Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable and flexible shoes. Tai chi shoes are available but not necessary for a beginner – just make sure you choose shoes that won’t slip and provide enough support to help you balance but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.

Give it a chance. Most beginning programmes and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi and you may already notice positive physical and psychological changes.

Summer holidays are at an end and no doubt you’re feeling relaxed and recharged. Or at least you were until shortly after the plane landed, your skin started to peel and that gorgeous tan you committed yourself too begins to fade.

The truth is that every suntan is actually sun damage. There really is no such thing as a safe tan and the very act of tanning is your body’s response to sun exposure and damage. Add to that the dehydrating effects of those daily dips, the salty sea air and the shock of returning to the colder British climate and it all adds up to a bit of skin disaster.

So while your summer break is the perfect time to slow down, your body still needs some rejuvenation when you return. To make sure you feel your best when you’re back home, Laura Hargreaves of Touch Beauty Therapy spa, based in one of Audley’s luxury retirement villages, has shared her top tips.

HYDRATION IS KEY

Everything from the flight home to the increased outdoor temperatures means that your skin is crying out for water. When you return always try to drink up to three litres a day to hydrate yourself, and even add fresh lemon or lime to alkalise the body and help eliminate toxins. To really help hydrate your skin and lock in the moisture look for a serum rich in vitamin A, antioxidants and hyaluronic acid for day and a pigment-correcting serum for night to tackle uneven brown spots and patches

NOURISH FROM WITHIN

You can also nourish your skin from within with targeted nutritional supplements. As well as vitamin A our skin needs omegas 3 and 6. Try eating oily fish three times a week but if you’re struggling to incorporate this into your diet you can always top up with a supplement.

GET SOME EARLY NIGHTS

Travel takes it out on the mind, body and skin and this is made worse when you’re jetlagged. When you get back from holiday it’s always a good idea to relax your schedule so you can catch up on some much needed rest.

KICK THE BOOZE

Those fabulous summer cocktails and healthy European measures may have been fun at the time but having a break from alcohol always comes as a bonus for your skin as well!

EXFOLIATE & MOISTURISE

The hours spent in the sun while you’re on holiday means when you return your skin can become very dry. Daily dry body brushing will help to combat this by stimulating the lymphatic system to boost circulation and remove toxins. This should be followed by an exfoliating scrub in the bath or shower twice a week. You’ll also benefit from a good facial scrub as it will remove the build-up of SPF on the skin. After exfoliating the body and face, it’s always best to moisturise well so you hydrate and nourish your skin, the best options are organic shea butter and organic cocoa butter.

GIVE YOUR NAILS A BREAK

Most of us like a bit of colour on our nails when we go away, but on our return it’s a good time to let your nails breathe allowing for healthy new growth. This can be supported further by massaging the cuticles every night with a small amount of cuticle oil as it feeds the nail bed for that much needed growth.

GET BACK INTO YOUR ROUTINE

Holidays provide a welcome break from our usual routine and it is the time to over-indulge. Upon your return, regular exercise classes like Pilates will help increase the circulation around the body and give you the feel good factor from all the endorphins. All the heavy luggage can create aching shoulders so you’ll benefit from some good stretches.

Fitness is something that you build into your life in order to embrace it fully and, crucially, enjoy it! It’s very difficult to balance work, life and fitness, however there are a few things that I do to keep fit. My first go-to exercise is running, which is a fabulous cardio exercise.

While I am out running, I am away from the pressures of work, housework and all the normal strains of life. It’s just me and the open air. Exercise is essential for me as a critical care paramedic (CCP) both physically and mentally. It clears my head as I have time to reflect on some of the challenging jobs we attend. Not always being able to land by the side of an incident means that we have to run with kit and equipment. You have to be fit so that you are still able to look after the patient once you reach them.

FAY’S TOP RUNNING TIPS

1. You can do it anywhere. You can do as much or as little as your time and fitness levels allow you to.

2. All you need is a good pair of trainers! You don’t need expensive equipment or the latest fashionable gym kit.

3. You don’t have to rely on others, but at the same time it’s so easy to find somebody like-minded who you can buddy up with.

4. You can listen to music or just enjoy the quiet pleasure of a run in our beautiful countryside.

5. You can do it at any time. I always train in the morning. I appreciate how difficult it is to exercise when you have a family, so just work around them – get up half-an-hour earlier than the family and go for a quick run then. Or get the kids to run with you. I occasionally run with my goddaughter and she is 11, so she definitely keeps me on my toes.

6. You can set your own challenges depending on how you feel: sprint to the first lamppost, then jog to the next, sprint to the one after, and so on.

POINTS TO REMEMBER

Warm up with just a few stretches and warm down with a few more.

If you are going to train outside wear highly visible clothing such as reflective bands, lights and tell somebody what route you are going to take.

If you get injured rest for a few days, use ice if necessary and get medical help if the injury persists.

Do something that you enjoy. You don’t have to be good at it, just do it for your own self-worth, self-being and self-satisfaction.

Start off gently, don’t go too hard to begin with. If you’ve never run before, you will hate it and so won’t do it again.

The sun is a pretty cool dude for something that’s the hottest ticket in the sky. But then it hasn’t got a lot of competition for star billing. The sun accounts for more than 99 per cent of the mass of the solar system. It’s so big, one million Earths could fit inside its near- perfect spherical shape. And it’s a flaming scorcher, comprising 75 per cent hydrogen and the rest mostly helium.

OK, science lesson over. Most of us only appreciate the sun when it’s time to break-out the barbie, visit the beach, laze around the pool or settle down in the garden or on the terrace with an iced drink. Perfect! Except, what sounds idyllic can quickly turn into a nightmare without the right kind of protection against the sun’s harmful rays.

ROASTED & TOASTED

We, for one, haven’t forgotten the desert-like summer of 2018 and the sight of too many friends and family looking like they had stood behind a jet engine on full throttle! Don’t face the pain and make the same mistake again, guys….

Far from making us healthier, the golden tan which so many of us seem to crave actually causes premature ageing of our delicate skin. And in the worst cases, it can cause skin cancer – which continues to be on the increase here in the UK.

Here’s what the experts say you must do to enjoy the summer sunshine, safely.

DO use lots of sunscreen: Apply it liberally and at regularly. (This applies even to water-resistant creams – they’re only water-resistant, not water-proof!) Cover all areas of exposed skin, including ‘unseen’ areas at the back of the neck, top of the ears and the scalp. Unless you’re double jointed, you’ll need someone to help apply but it is worth the effort. Remember, UV rays from the sun are reflected from sand and sea and any other bright surfaces onto your skin, whether you’re in the shade or not.

DO choose a sunscreen with a high SPF which prevents damage from the sun’s rays: The higher the SPF number the more protection there is from burning caused by UVB radiation. While sunburn is mainly caused by UVB, research now shows that UVA rays may be just as important in causing premature skin ageing and skin cancer.

DON’T go for the Full Monty! Besides looking a bit of a plonker, flashing too much flesh is asking for trouble. Wear a T-shirt or lightweight robe/kaftan to cover your chest/shoulders on the beach, plus a hat and sunglasses will give you extra protection. Simply using sunscreen alone doesn’t make you burn-proof!

DO act shady. We all want to enjoy the summer weather but sit, lie or relax in the shade rather than being directly in the sun. It’s a good idea to take a sunshade or parasol to the beach to sit under at the height of the day.

DO work it! It’s not just at weekends or on holiday when you need protection. Remember to take sunscreen to work with you and apply before sitting outside on your lunch break.

DO keep a watch on your skin. If you have any moles check them for any changes in colour, size or shape. If you’re worried something’s not quite right, get it looked at by your GP. Better safe than sorry…

DON’T expect a fake tan to protect you. There’s nothing wrong with giving yourself a bronzed look from a bottle but most self-tanners offer no protection against harmful UV.

DON’T think using a sunbed is safer. Experts say there’s a 20 per cent increase in the risk of melanoma no matter how infrequently you use a sunbed.

Which foods will really power you up – and which ones will make you struggle? We teamed up with health and well-being experts at Vivotion.com to produce a six-step guide to the food types to include in a pre-exercise meal, as well as tips regarding proper hydration and digestion.

To make clear, exercising on an empty stomach is a no-no as you’ll lack the energy you need from carbohydrates to achieve your peak performance. Failing to eat can make you dizzy, light-headed, nauseated or lethargic, and it can also make you more likely to injure yourself.

Here’s our six-point checklist to follow:

1. Carbs – When we eat them, they break down into glucose, enter our muscle cells and give us fuel to exercise at our maximum capacity. If you’re strapped for glucose during your workout you’ll feel weak and tired. Carbs = energy.

2. Protein – Strength training exercises, like weight-lifting, create small tears in our muscle fibres. When you rest your body repairs those micro-tears, building up your muscles bigger and stronger than they were before—and it needs protein to do so. That doesn’t mean you want to devour a huge burger before a workout. Go for sources of protein that are easily digestible, and don’t eat too much, so you don’t get an upset stomach halfway through.

3. Acetylcholine and high dopamine – Every state of mind and emotion is mirrored by a chemical. During most training sessions focus and drive are the name of the game, which means you want high acetylcholine and dopamine levels. The best foods to achieve this are red meat and nuts.

4. Fats – The amount of fat you choose to consume before you exercise is dependent on when you’re eating and your type of workout. Fat takes longer to digest than carbs and protein, so provides a longer stream of energy. If you’re eating a pre-workout meal at least two hours before, you’ll likely want to include some source of fat. That’s also the case if you’ll be exercising at a moderate-to-low intensity for an extended period of time (walking, hiking, biking for one to three hours).

5. Digestion – Whatever you eat before a workout, you need to give your body enough time to digest it. The ideal time is between 30 minutes to three hours before your workout. That way you’re not still digesting when you hit the gym floor, but you haven’t gone and used up all those helpful calories yet.

6. Hydration – Obviously, your body should be hydrated all of the time, but it’s particularly important to make sure you’re hydrated before and during exercise. A good place to start is drinking about two cups of water two or three hours before exercise and one cup of water 10 to 20 minutes before working out. The goal here is to minimise dehydration – which can cause low energy and muscle cramps – without drinking too much.

As part of the Midlands Air Ambulance recruitment process and induction plan, paramedics and doctors must meet certain fitness criteria. It is not always possible for the pilots to safely land the air ambulance helicopters at the side of an incident scene, which means the clinicians may need to run with heavy, yet vitally important, kit bags and equipment to the patient, and carry them back to the aircraft.

A healthy lifestyle and physical fitness has been engrained in me from a very early age and I have always tried to keep myself active, but due to a busy work life and young family commitments finding time is extremely difficult.

An important starting point is planning what physical activities you can do. I plan what I am going to do a month at a time, which helps me achieve my goals. I also alternate my workouts every eight weeks to ensure self-motivation is maintained and to stop my body getting used to a particular workout routine.

PLAN IT RIGHT

Before starting my shift at an air base, I try and go in early to conduct a pre-planned workout.

Here’s an example workout:

Dynamic warm up

Before any workout is performed it is essential that the body and mind are suitably prepared. This starts with a 10-minute dynamic warm-up which will increase your heart rate, improving blood flow and suppleness to skeletal muscles.

Run with alternating interval sessions

After the warm-up, undertake an interval run. For example, increase your running speed for 30 seconds then jog for two minutes. Alternatively, pick a point in the distance, such as a lamppost, then increase your speed to that point. Alternating between time and distance helps you gains maximum fitness benefit.

Exercises during the interval session

• Squat jumps

• Power lunges

• Ski jumps

• Skater jumps

• Press ups

Cool down stretches

• Shoulders

• Chest

• Triceps

• Lower back

• Hamstrings

• Quads

• Calves

So how’s the new fitness regime working out? Fingers crossed you haven’t fallen at the first hurdle and the jeans are a little less tight. For many, especially if it’s a while since you’ve been active, one of the biggest obstacles to maintaining a routine is when you pick up a niggling little injury that puts you out of action for a week or two. And once that routine has gone it can be very difficult to get the momentum back.

A crucial part of helping you remain injury free and one of the most overlooked aspects of fitness is stretching. While we are all aware that we should stretch, fitness enthusiasts are too often unaware of what the major benefits are. Stretching in all forms should be a large aspect of all training programmes.

Stretching involves elongating a specific muscle or muscle group to its fullest length. Individuals who fail to stretch effectively will cause long term damage to their joints or muscles. Poor flexibility can lead to biomechanical issues, which left alone can take months to fix.

FIVE DAILY EXERCISES

Here are five top stretches to do daily. These stretches can be after a workout but remember, recent studies suggest that performing static stretches pre-exercise is not beneficial.

1 THE HIP/GLUT STRETCH

Lie on your back and cross your left foot over your right knee. Put your hands behind your right thigh and gently pull your leg towards you, while keeping your upper body relaxed. Then switch over.

2 HAMSTRING STRETCH

Lie on the floor with your knees bent. Straighten one leg and pull it towards you slowly, while the opposite leg remains slightly bent.

3 HIP FLEXOR STRETCH

Starting in the lunge position (stride forward), rest your back knee on the floor while the front knee is at a 90-degree angle. It’s important that your abs are in and tight. Slowly move forward until you feel a stretch in your front leg/hip. To increase the stretch, just raise your arm up to the sky (the same side as your front leg).

4 CALF STRETCH

On your hands and knees, straighten your legs, but keep them slightly bent. Slowly press one foot into the floor, keep your abs in and hold. Then switch over.

5 QUADRICEPS/ ILIOTIBIAL BAND STRETCH

Standing upright, pull one heel to the backside with the opposite arm. Keeping both knees together pull the foot to the outside of the opposite buttock. Slightly turn out the stretching thigh but keep the knees together.

STRETCHING TIPS

Aim to try and complete between two to three stretches on each side. To improve flexibility, try and hold each stretch for 30 seconds. You should feel some mild discomfort as you stretch but nothing too intense to cause you pain. Never bounce a stretch. Relax and keep the tension constant in the muscle. Remember; don’t overlook the benefits of stretching. Improving your flexibility cannot only reduce the chance of potential injury, but can improve your performance and improve your health. Ensure that stretching is a regular part of your fitness program, but also aim to try and stretch every day.

BENEFITS OF STRETCHING 

Increased flexibility: Flexibility is the degree to which an individual muscle will lengthen. Lack of flexibility causes your movement to become slower and less fluid and makes you more susceptible to muscle strains, ligament sprains and other soft tissue injuries. The most effective way to increase your flexibility is by stretching.

Improved circulation: Stretching increases blood flow to the muscles. The increased blood flow brings more nourishment to the muscles and removes waste by products from the muscles. Increased blood flow can also help speed up recovery from muscle and joint injuries.

Improved balance and coordination: The increased flexibility that comes from stretching improves balance and coordination, which lowers your risk of falling.

Helps alleviate lower back pain: Stiff and tight muscles in the lower back, hamstrings, buttocks and hips are some of the more common causes of lower back pain. Stretching these muscles can alleviate some mild forms of lower back pain. It is important to remember that poor flexibility is not the cause of all back pain but it can be a contributing factor.

Helps improve cardiovascular health: Recent studies have found that stretching can improve artery function and lower blood pressure.

We all loved Strictly (as always!) and been encouraged to think that maybe we should think about taking a spin round the floor – if for no other reason than to boost our health! Now you can get super-fit in no time and also give yourself a regular fix of routines that are heavily-rooted in your SCD dance favourites. Welcome to the world of Darcey Bussell’s DDMIX…

Since her retirement from professional ballet Dame Darcey has become a prominent advocate for promoting dance at all stages of life. She’s piloted dance classes for schoolchildren across the country, spoken in Parliament calling for dance to be a key part of the curriculum to help children’s fitness and more recently explored how dance can be an important tool for everyone’s mental health.

FUN WORKOUT

One of these initiatives is DDMIX (Diverse Dance Mix), a full body aerobic workout based on a wide range of different dance styles with easy to follow steps, choreographed by Dame Darcey and Nathan Clarke with whom she collaborated for the closing ceremony of the London Olympics. The aim of DDMIX is to get people moving without being intimidated by the word ‘dance’ or the technicality of the steps but instead to give a full body workout that is such fun that you don’t even notice that you are exercising.

Talking about the inspiration behind DDMIX, Dame Darcey said: “When I finished my career in 2007, I wanted to keep moving so I went out there and I tried everything – jazz, Zumba, tap! The idea of DDMIX came about as I wanted to enjoy many flavours of dance styles but not get obsessed with them… just have fun with them! Through DDMIX we want to deliver group exercise classes with non-correctional instruction that are fun and all inclusive.”

TONING UP

She adds: “It’s not intense but dance touches every part of the body. We have some genres like the Nineties and Arabian which are very full-on for the arms and other genres like Irish that’s very good for the calves or New Zealand Haka which tones the thighs.”

Each routine is broken down into the steps before you start, which Dame Darcey says is important for fitness too. So kick start your New Year with a fitness regime that may just last beyond February…

SOME OF THE BENEFITS:

• Tones up the body – Aerobic exercise will help strengthen your arms, legs, buttocks and abs.
• Endorphin rush – It’s scientifically proven that you can naturally boost your mood when dancing around as your body release endorphins and dopamine, the neurotransmitters involved in affection and love.
• Reduce stress levels – What a relief as you switch off from your daily routine as you focus on moving your body, helping reduce any anxiety that may have built up over the day.
• Good for the mind – You have to coordinate more than one action with the corresponding movement. It makes your mind work in a different way and these connections will make you feel more active.
• Variety is the spice of life – There’s a vast mix of dance moves to enjoy, inspired by a wide range of favourites including samba, disco and line dancing.
• It’s fun – Thanks to the cracking mix of music this is more like fun than exercise as you learn different dance steps from around the world.
• It’s social – Come with partners, friends and meet new people in a fun but structured environment.
• It’s for everyone – Grandparents, mum and dads and children of all ages, sizes and fitness levels can get involved. Work out at your own pace.

Let’s face it, Christmas time involves plenty of lovely food, drink and more socialising than the rest of the year put together – not to mention Birmingham’s fantastic Frankfurt Christmas Market offering us all the beer, gluhwein and calorific food we can consume! So, how can you avoid piling on the pounds over the festive period? Here are some golden ‘keep the bulge at bay’ rules…

PACE YOURSELF

Yes, mince pies with a cup of coffee taste so good – but do you really need four a day? By all means treat yourself, but be careful… have a couple of days of healthy eating followed by a little treat on the third day. Easy!

THINK SMARTER AT THE GYM

Do shorter, but more intense workouts, so you can still find time during the busy festive period to get to the gym regularly. Interval training is perfect for this as it will get your metabolism speeding up, meaning those Christmas treats will get used up quickly rather than clinging to your waist or gut.

WATCH WHAT YOU DRINK

Being clever with your drinks is the best thing you can do to keep the calories at bay. Rather than beer have a spirit and mixer such as a vodka, lime and soda or a small glass of wine. Beer contains loads of calories and promotes oestrogen, meaning then calories will gather around the waist and gut area.

HAPPY FISHING

Certain fats like Omega 3 are good for you and can actually promote fat loss. Fish such as salmon, trout and sardines are a perfect source of Omega 3, so try and fit them into your Christmas menu somewhere.

DON’T FORGET YOUR FIVE A DAY

Apples contain loads of beneficial antioxidants, but they are also a slow digesting carb. An apple can help improve strength, endurance and even fat loss. Most apples contain around 200mg of apple polyphenols (the good antioxidants) and 30 grams of carbs.

ANYONE FOR TEA?

Did you know that people who regularly drink green tea and exercise lose significantly more fat around the abdomen than people who don’t? It’s true!

TUNE IN FOR CHRISTMAS

When you pop to the gym over the holidays, get working out with your favourite festive hits. Listening to music while you train will boost your workout activity and therefore fat loss.

GET PERSONAL

If you’re not that good at motivating yourself, why not try a personal trainer on a short-term basis? Most PTs will offer great value Christmas packages to suit individual needs and help motivate you into the gym when you really need it.

FINALLY…

Remember, it’s doesn’t have to be the New Year before you decide to be a new you!

Acid reflux, also known as GORD (gastroesophageal reflux disease), is a condition in which food or stomach acid comes back up into the oesophagus (the tube from your mouth to the stomach). This is caused by a lax sphincter muscle at the bottom of the oesophagus where food first enters the stomach, says consultant general surgeon Paul Super of Spire Parkway Private Hospital in Solihull.

Symptoms can include a bitter taste in the mouth, burning sensation in the throat or chest (heartburn), feeling gassy and burping or it may leave you finding it hard to swallow. It can contribute to hoarseness, chronic cough, asthma and for many it is the most common reason for chronic indigestion.

WATCH YOUR DIET

Improving your diet may help improve the symptoms of reflux ¬¬– coffee, alcohol, chocolate, fatty or spicy foods and large meals can aggravate acid reflux, as well as being overweight and being a smoker. It is worth improving these areas generally for overall better health but it is not guaranteed to resolve the issue of acid reflux, especially if there are other issues such as a hiatus hernia adding to the problem.

This occurs when the opening in the diaphragm, becomes too wide allowing the stomach to slip up into the chest. This means that your stomach is higher than normal and acid easily comes back up the oesophagus. This hernia may make acid reflux more likely, however a hiatus hernia may occur without reflux and reflux may occur without a hiatus hernia. Commonly, these two do co-exist and when surgery is needed, they are usually treated together.

DAY SURGERY

When surgery is required for acid reflux, one of the most common procedures is called fundoplication. This is a day case procedure performed under general anaesthetic. If a hiatal hernia is present, it is repaired by stitching the hiatus (opening in the diaphragm) to make the hole for the food pipe smaller. This takes just five minutes. The surgery takes around 40 minutes to repair a hiatus hernia and perform the fundoplication, depending whether a large hiatus hernia is present. Most hiatal hernias are small.

The benefits of surgery include things like no more pills, no breakthrough indigestion and heartburn. In addition, for many patients their respiratory and ENT type symptoms of cough, asthma, sore throat and hoarseness may be better. The benefits are long lasting with recurrence rates of reflux around one or two per cent at five years.

WEIGHT LOSS

The usual side effects are weight loss for about a month (usually about 3kg to 5kg) due to having stomach surgery. Following surgery burping may be difficult meaning more wind goes through your bowel if you swallow lots of air at mealtimes (eating quick, not chewing, talking a lot etc). Patients can return home the same day with a follow-up appointment arranged to see your consultant for a post-op check-up at about four weeks. You will need between one and two weeks off work though you can go back sooner if necessary.

Who can’t have been bursting with pride at the recent World Triathlon Series in Edmonton as the British girls dominated the event finishing in four of the top five places, including Vicky Holland romping home with the gold medal.

So has this inspired you to try triathlon? Maybe your concerned it’s just for awesome, elite athletes and don’t know where to start? Well, if you want to get your teeth into something new and exciting then the wonderful world of triathlons may be right up your street. It’s a great way to get active and, by taking on the three elements of swimming, cycling and running you can keep it fun and varied too.

FRENCH CONNECTION

Originating back in the 1920s and said to have been conceived in France, the modern triathlon as we know it was first raced in America in 1974. Athletes compete for a fastest overall course completion time, including timed transitions between the individual swim, cycle and run components. What’s really great about the sport is that it allows complete amateurs to compete side-by-side with elite professional athletes, creating an amazing, inspiring and exciting experience for all concerned.

On the outset, you might be thinking triathlons equal finely-tuned athletes racing with equipment that costs of thousands of pounds, sporting beautifully honed and toned bodies, dressed in unforgiving rubber and Lycra. But actually the sport is accessible and open to absolutely everyone – the beauty is that while you have three disciplines to master, each one is really achievable. (The chances are that at some stage you either swam or ran for your school or college anyway.)

FOR ALL AGES

This is partly because the range of distances available means whatever your speed, background or ability, you can have a go. What’s more, it’s not only a great way to get fit – the average triathlete burns off about 800 calories an hour ¬– but to have fun, too. It’s for all ages, including mini triathlons for kids, and for all ambitions as you really are racing against yourself.

The Olympic distances are a 1.5km swim, followed by a 40km cycle, rounded off with a 10km run. But don’t feel daunted – it really is for everybody and there are various events with much smaller distances with mini triathlons starting from 50m swim, 800m bike, 600m run. The cheap option is… cycle to the pool, swim, then run when you get home!

CALLING ALL NEWBIES 

Here’s my top tips for a ‘newbie’ racing a super sprint or sprint event in a swimming pool.

1. Enter a local race or venue that you are reasonably familiar with. If not, make sure you go to the race briefing and drive the cycle route

2. Don’t spend a fortune on the gear – you will need a swimming costume/trunks, goggles (a swimming cap will be provided), shorts, T-shirt or vest, safety pins, trainers, cycling helmet, sunglasses and a bike of any sort as long as its in good working order and is suitable for the road. You should also take a towel and a change of clothes and trainers.

3. Eat and drink plenty of water the day before you race. Don’t worry about ‘fuel’ for the actual race, such as gels, etc. Just eat a good breakfast and then maybe a banana an hour before.

4. To keep yourself well-hydrated make sure you have a full water bottle on your bike.

5. Don’t do any intense training on your legs or arms for three to four days before you race.

6. When you arrive in transition from the swim, put your T-shirt and shorts on first (your race number should already be attached to your T-shirt) then your helmet (practice clipping and unclipping it beforehand or you may struggle and lose time).

7. Just before you finish the cycle phase, take on plenty of water so you are fully hydrated for the run.

8. Last but not least… remember to smile and enjoy your race, and wave furiously at your supporters. For your first three or four events just have fun and get used to the whole experience – after that you can get a bit more serious!

Sprains, broken bones, dislocations, sun damage – welcome to the toll of playing games with family or friends in the summer garden and great outdoors. Don’t believe us? Well, new research from Bupa health clinics shows as many as two-thirds of people sustain a seasonal injury as a result of spending more time outdoors during the summer months.

The trend is set to go even further this summer as Britons work up to two big televised sporting events – Wimbledon and the football World Cup. More people will be inspired to get outside and take up tennis and football to try an emulate their sporting heroes.

Dr Husam Suliman, lead GP at Solihull Bupa Health and Dental Centre, says: “The UK on a warm summer’s day is one of the best places to be and it’s great that so many of us enjoy the great outdoors. However, it’s important that we take the necessary precautions during the summer months. A friendly game of sport could become much more serious if someone hasn’t been active for a while and jumps straight in.“

SUN AND SKIN

When it comes to being safe in the sun, there are also potential health risks to be aware of. Consultant dermatologist Dr Camilo Diaz, says: “There is a belief that the sun in the UK can‘t damage our skin, but this isn‘t true. Sunburn can cause our skin to age prematurely and is also a key cause for skin cancer.

“We should all protect ourselves against the sun’s rays regardless of whether we’re pottering around in the garden or sunning ourselves on a beach break.”

Here are just a few sensible tips to help you stay fit, healthy and burn free:

• Play nicely: Know your limits when playing games with friends and family – it is ok to take a breather now and again and always make sure you are wearing the correct gear for the sport you’re playing.

• Be Inspired, but be careful: Go at a pace that suits you and your body. Have a quick jog around and stretch your calves, hamstrings, back and arms. This can take no less than three minutes to do a full body stretch – so why not!  Prior to starting a new fitness regime or sport, see a physiotherapist or have a full body health assessment to ensure your body is at the right level before progressing.

• Unwanted bites: To avoid being nature’s feast, make sure you cover up after a workout. If you are bitten, act straight away and avoid itching by buying a cream from the pharmacy. Anti-biotics are sometimes necessary if the bite gets infected. It’s important to monitor any changes surrounding the bite and visit a pharmacist if you’re unsure.

• Combat allergies: One tip is to put Vaseline around your nostrils to trap pollen, it may feel odd but it can help reduce the symptoms. Avoid grassy areas during the early morning and evening as this is when the pollen count is highest.

• Stay protected: Whether you’re abroad or in the UK, everyone should protect themselves from the sun to avoid damage to the skin. It is important to know your skin type as this will determine the level of sun exposure your skin a capable of handling before burning.

• Check for changes: Taking pictures with a ruler or tape measurer beside a mole can help. A useful guide to checking differences is to use the ABCDE rule – Asymmetry, Border, Colour, Diameter and Evolution.

At some stage in their lives almost everyone will suffer from acid reflux – most commonly heartburn or regurgitation from the stomach back into the mouth. For most people it is an unpleasant sensation that passes in a matter of minutes, but for others it can be a daily problem turning every meal into an unpleasant and painful experience.

Gastro-Oesophageal Reflux Disease (GORD) can affect men and women of any age and often gets progressively worse. Gastrointestinal surgeon Mr Rishi Singhal is treating the condition with a new treatment option that can reduce or eliminate the symptoms with a simple operation with patients usually leaving the hospital on the same day.

Here he answers some questions about the illness and treatment with the LINX System…

Q: At what stage would you advise someone with Gastro-Oesophageal Reflux Disease to see their GP?

A: If someone is regularly suffering from heartburn or regurgitation. First stage treatment will usually be anti-acid medication of some kind.

Q: Is there an age group or sex that is more affected than others.

A: Patients will be generally be aged over 40, but this is a condition that can affect anyone – even in their teens and early twenties.

Q: When might surgery become an option?

A: Anyone who has clinically proven reflux and does not want to take life-long medications should consider anti-reflux surgery. Some patients may not experience complete control of symptoms with medications.

Q: How does the LINX System differ from other treatment options?

A: It is designed to augment the natural sphincter at the lower end of the oesophagus. It is thus quite physiological and patients can eat and drink normally without any restrictions.

Q: What does the operation consist of?

A: The procedure is done under general anaesthetic. The surgeon will make four or five small incisions in your stomach before the appropriately-sized device is put into place. The procedure generally takes less than an hour and starts working immediately. You will normally be discharged the following day. Typically, you will be able to resume your normal daily activities in less than a week.

Q: What is the process for getting back to eating after surgery?

A: You’ll be encouraged to start eating normal food immediately although initially to keep portions and bite sizes small, to eat something every three to five hours and stay hydrated. For the first three weeks it is also advisable to avoid eating thigs like bread crusts and pasta as well as steak and other ‘tough’ meats.

Evidently the term ‘plogging’ is of Swedish derivation from either plocka upp (pick up) or plocka skräp (pick up litter) and jogga (jog). The idea is that you pick up litter while out running and the activity has been growing in popularity in Sweden and it’s rapidly spreading over here. There are now even apps and dedicated health platforms that allow users to log and track plogging, while also promoting the initiative and encouraging users to #plogging on social media as they exercise and to get the full benefits.

Effectively it’s jogging with squats and it nicely marries two worlds: Tapping into an environmentally conscious public spirit to keep our streets clean and a desire to try and keep active, shed a few pounds a feel slightly less guilty as we binge drink at the weekend.

Local councils are no doubt keen to encourage us all to take part and save a few quid as we dispense with official street sweepers. Health experts agree that it’s very good for the body to combine running with squatting to lift rubbish.

BENEFITS

Here’s just a few:

1. Stretching – for bags snagged in trees is another of plogging’s physical benefits – interval training of sorts as it combines a quick running step for short periods with focused lunges and squats. Interval training boosts endurance and burns more calories during and after a workout than normal running, improving fitness and fat burning for best results. Having to carry around a bag full of trash will help burn cals way quicker.

2. It’s as quick – a 10 to 20-minute plogg is great for getting the circulation going, so no time pressures – and no need to drive to an expensive gym.

3. Anyone can do it – mothers and children are doing it together and as it’s more gentle than some fitness regimes, it’s suited to people who have been inactive for some time, regardless of weight, size or gender

4. It’s less boring than a treadmill – you can set mini challenges for yourself en route. For example, rather than dump the rubbish you collected in the nearest bin, sprint off to the nearest recycling point and back.

5. Stress relief – plogging is a high-intensity activity, making it a great stress reliever. When you go for a run your heart rate accelerates and, as a result, your body releases chemical endorphins that elevate your mood. As well as releasing these feel-good endorphins, running is a form of exercise that requires less active thinking, allowing your mind to switch off. A big part of anxiety is being overwhelmed by too many thoughts, and if these thoughts are negative, the anxiety can switch over to a state of depression. Let go of the troublesome thoughts that may be weighing it down.

6. Getting outdoors – exercising outside instead of in a gym is great for getting both fresh air and some vitamin D (provided it’s not pouring rain!).

7. Grow confidence and self-esteem – part of the reason behind self-consciousness is a lack of control, so combining rubbish picking with running can offer a sense of control over your commute, neighbourhood and life, which in turn builds your confidence. Running and helping others, the community, and environment also produces endorphins, which is the body’s natural anti-depressant. These endorphins are hormones that block pain and encourage feelings of euphoria. In other words, these hormones can make you feel more energetic, alert and happier.

8. Community engagement – meet your neighbours and improve your local community.

9. Easy to get involved – all you need is a solid pair of running shoes and a sturdy recycling bag. It’s also a good idea to get some gloves or a little picker to help minimise contact with gems.

Ayurveda is the oldest surviving complete medical system in the world and has been practised for the last 5,000 years. The main concept is that each individual is different and has to be treated to balance his or her body, mind and soul to achieve best possible health and wellbeing.

Ayurveda literally means ‘the art of living wisely’ and is an ancient medical system that originated in India. Under-pinning Ayurveda is the basic belief that all things in the universe, living and non-living, are joined together and made of the same five gross natural elements: space, air, fire, water, and earth. We remain healthy if we retain balance, interacting with our environment in an effective and wholesome way.

HARMONY

Choices about diet, exercise, profession and relationships all have the potential to create physical, emotional, or spiritual imbalances. This imbalance causes a lack of harmony and makes us more susceptible to disease. Ayurveda therefore is not simply a health care system but a form of lifestyle based on a vision of wholeness, not one of fragmentation. This is why the word holistic is used when speaking about this system.

Ayurveda is based on the principles of three doshas. Doshas are the energies that make up every individual, which perform different physiological functions in the body: The Tridosha is an Ayurvedic scientific law originating in India of experiences by practitioners of Ayurveda through observation and experiments over thousands of years. Any problem can be solved when the three doshas are balanced. The Tridosha are Vata, Pitta and Kapha.

Vata, the catabolic dosha – This dosha is associated with all the movement in the body, whether spiritual like flow of thought or physical, like blood circulation, breathing and blinking. One major function of this is the flow of neural impulses. Since this dosha is characterised by movement, it can get easily unbalanced which can produce fear and anxiety.

Pitta dosha – This dosha is associated with the energy that controls the body’s metabolic systems, including digestion, absorption, nutrition. The change can be mental, as well as physical and if out of balance can cause anger.

Kapha, the anabolic dosha – The third dosha is associated providing structure and vitality to the mind and body. It also governs the water content of the body, even at the cellular level; and filling the empty parts of the body. At a psychological level, it is associated with primal emotions like love, envy, forgiveness, etc.

AYURVEDIC SYSTEM OF MEDICINE

Ayurveda teaches you to take responsibility for your own health according to the different stages of your life, the seasons and the environment you live, work and play in. A tailor-made, individualised personal wellness programme deals with your individual health requirements and encompasses diet and nutrition, medicinal herbs, massage, yoga, meditation, rest and relaxation, along with cleansing and rejuvenation programmes for healing the mind, body and spirit. When our body, mind and soul are in perfect harmony it is known as Sama Dosha (balanced Doshas).

TRADITIONAL AYURVEDIC THERAPIES

Abhyangam – general body massage. Abyangasnanam – medicated steam bath. Siroabhyanga – head massage. Pizhichil – medicated oil bath. Njavarakizhi – applying special warm herbal rice poultice on the body. Pathrapotlisweda – sweating by applying leaves and herbal steam. Udvarthanam – body massage with special herbal powders). Nasyam – nasal application of herbal oils and juices. Sirovasthy – therapy by retaining medicated oil on the head. Basti – Ayurvedic colonic irrigation. Tharpanam – therapy by retaining medicated oil on eyes. Marma –therapy for joints. Natural Facials, Mukhakanti, Ayurvedic Cosmetology and Facials.

DIET

Ayurveda recognises that the healthiest diet is different for each individual. An Ayurvedic expert will make dietary recommendations to restore or maintain balance in a person’s physiology. For example, sometimes these dietary recommendations will be for heavy foods for patients who are very Vata (Vata Dosha, derived from air and space), or for very light foods, hot foods, or cooling foods.

Ayurveda also recognises the importance of eating fresh foods which contain more life energy (Pranah). The foods from your environment nourish your bodily tissues. They nourish the bodily tissues in different ways and form the basis for Ayurvedic dietetics and herbology.

Lower back pain is the most common symptom presented to GPs in the UK. According to recent figures from the Office for National Statistics nearly 31 million working days are lost every year due to back pain. Treating low back pain costs the NHS in excess of £500million a year.

We asked Harley Street qualified and registered osteopath Oliver Eaton for his advice on how to reduce the causes of back pain, as well as the best treatments:

CAUSES OF BACK PAIN

Poor posture. In our busy lives the postures we adopt are often subconscious and habitual. Poor posture while sitting can cause muscles and tendons to overstrain, leaving them vulnerable to going into spasm.

Improper lifting techniques. If you lift something without bending your knees or twist while lifting, you put pressure on many of the structures in your lower back. A proper lifting technique ensures all the weight and pressure is distributed throughout your leg muscles.

Tight buttock and hamstring muscles. Your lower back is vulnerable to injury if your buttock and hamstring muscles are too tight. These muscles attach to your lower back and support it when lifting something from the floor. They also absorb the force when walking.

Poor core strength. Our core muscles are responsible for holding the spine and pelvis upright. The core also protects certain structures within the spine, like discs and ligaments, from injury. If your core muscles are weak then it can lead to too much force from a particular movement going through your lower back causing either a ligament sprain or slipped disc.

Inactivity. General lack of movement and exercise causes many of our low back muscles to lose strength and forget how to coordinate – leaving us vulnerable to injuring from simple routine movements such as getting in and out of a car.

Weak mattress. We spend a third of our lives on a mattress sleeping – depending on the sleeping position, a weak mattress can put your low back muscles under strain. You may feel comfortable as you doze off to sleep but if you are in that position for up to eight hours then it can leave muscles vulnerable to going into spasm.

Misalignments. These can be the result of limping from a previous injury, soft mattresses, repetitive movements, and even pregnancy. Misalignments of the spinal joints puts pressure on the low back muscles during every movement you make. Misalignments of the pelvis can often cause a difference in leg lengths.

CONVENTIONAL TREATMENTS

Prescription or over-the-counter medications can often be effective at reducing the symptoms of low back pain. Nonsteroidal anti-inflammatory drugs (NSAIDS) such as Ibuprofen can help if the pain is due to any inflammation pressing against a nerve. If the pain is due to tension in the muscles tightening around the nerve then muscle relaxants such a Diazepam can help. These aren’t long-term solutions though and won’t address the root cause of your symptoms.

NATURAL TREATMENTS

Heat and ice can help for both acute and chronic cases of low back pain. If the pain is due to an acute injury, straining a muscle for example, then you can use a procedure called contrast bathing; place ice or a cold compress over the low back for 10 minutes and then immediately after, place heat (hot water bottle) over the area for 10 minutes. Repeat twice an hour if needed.

Osteopathy can both identify and address the root cause of an individual’s low back pain. Several orthopaedics tests will be used to find out which structure within the low back is causing the pain. Then a combination of massage, stretching and gentle manipulation is used to help the injury repair.

Acupuncture can be helpful if the cause of an individual’s low back pain is the result of a muscle spasm or strain. Acupuncture can be effective at encouraging the spasm to release.

Massage therapy can also release spasmed muscles. Osteopathy, acupuncture and massage have all been approved by the National Institute for Health and Care Excellence (NICE). Both NHS and private doctors in the UK use these guidelines for appropriate treatments.

Prolozone Therapy is an advanced form of prolotherapy which has both pain relieving and regenerative properties for the structure in the low back including muscles, ligaments and tendons. It involves the injection of Medical Ozone and nutrients to cause the proliferation, regeneration and repair of muscles, tendons and ligaments where they have suffered degeneration, injury or become painful and weak.

More than one in three of the population will be affected by some form of allergy during their lives. The figure soars to more than 50 per cent among children. And as each and every sufferer can testify, having an allergy more often than not equals misery.

Many of the causes are airborne. Hay fever is one of the most common allergies, affecting around a quarter of the population. According to the NHS, 95 per cent of hay fever sufferers in the UK are allergic to grass pollen and about a quarter are also allergic to tree pollen.

The Met Office official pollen count monitoring service runs from late March when tree pollen starts, through the grass pollen season in mid-May and finishing at the end of September when the weed pollen ends. In reality, the pollen season can start as early as January!

PESKY MITES

Other common allergies come from dust mites, mould spores and pet dander which can trigger various responses from respiratory reactions like asthma and eczema skin reactions. The severity of the reaction varies from person to person. For many people spring means the start of many months of suffering. But there are actions that can be taken to mitigate the symptoms of allergies. We asked allergy prevention expert Chris Michael, director of award-winning UK air purifier specialist Meaco, for his top tips.

Before doing anything, be sure to see your GP before the season starts so that you have the correct medication to hand, said Chris. Then, follow this checklist:

1. Get used to checking the pollen count on a daily basis so that you can plan your day.

2. Avoid drying clothes outside when the count is high as the pollen will stick to the fibres.

3. Plan outdoor activities after any rain as the pollen count will be lower.

4. When you come home change out of your outdoor clothes to prevent spreading pollen around the house.

5. Spring clean the house before spring so you are not sneezing and suffering while disturbing dust.

6. Clean mould in the bathroom regularly to avoid the spread of mould spores.

7. Ensure you have good ventilation in the bathroom and kitchen to remove excess moisture to avoid damp. Lower damp levels mean less mould spores and dust mites. If necessary buy a dehumidifier to reduce moisture levels.

8. Make your bedroom an allergy-free haven where you can rest and get a good night’s sleep. Air purifiers provide a solution that can provide relief from these allergens.

CHOOSE YOUR WEAPON WISELY

If you need an air purifier to help you fight the allergy war, it is vital that you know what you are looking for and select the right model. Decide what you want to remove from the air and then match that to the air purifiers filters. A HEPA filter is excellent at removing particles from the air like dust, pet dander and smoke particles. To remove smells though you need a charcoal filter and to destroy bacteria an ultra violet system (UVC).

Make sure the model is the right capacity for your room. Measure the length, width and height of your room to get the cubic volume, divide by the air flow of the air purifier to give you the number of times the air will be cleaned in an hour.

You should be able to divide your room size by the air purifiers air flow at least three times meaning that the air in the room is being cleaned three times an hour. If the allergy is bad you will need a product that can do this five times an hour and if the condition is severe then use a factor of seven.

Let the air purifier run 24 hours a day, 7 days a week. Put it on high fan speed when you are not in the room and turn it down to one of the quieter fan speeds when you are in the room. The more often the air passes over the filter the cleaner the air will become.

How are the healthy new year resolutions going? Not so good? Failed already? Perhaps it has now become only drinking on weekends, only eating crisps on a day ending in Y or running every day it’s not raining!!

Now is the time to look past the novelty of setting a few resolutions and do a few things that will really make a difference. Here’s triathlon champion Hywel Davies 10 tips to refresh and achieve what you want…

1: Set goals… Lots of goals

But not failure goals that you work towards, i.e. run a sub? 10k or lose Xkg, but set process goals that define every day or week of training. These can be things like eat certain foods daily, do certain activities daily, drink two litres of water a day, run five times a week, etc.

Once you have these established as healthy daily habits, then look at the outcome goals but set loads of them…..loads! 100 a month! They are better motivators than failing on every attempt for three or four months and not seeing progress. Set swim, bike, run, conditioning goals, lifestyle goals but both challenging and achievable within the month. Setting 100 goals and failing 40 of them still means you achieve 60 new things.

2: Set new strava courses… if you use it

Rather than chasing segments, a good motivation tool is to create a full segment for your own training route. This means that if you stop for a pee or for a rest, you lose time. These are only meaningful to you, but never run these flat out, just give yourself a nice boost when you run the full route a little faster than before. Set it on both directions, but importantly set the course for a run you have never done before. Make it private so it’s only for your use.

3: Stretch more

Adding a Pilates class, yoga session or 30-minute stretch routine after a run three or four times a week will slowly improve your posture and running. Follow a plan such as the Kinetic Revolution course and combine with conditioning exercises.

4: Strength train more

Strength and conditioning are not the same thing. Many may speak of them in the same phrase but they are different. Work together, yes, but you can do either independently. A lot of exercises won’t actually improve strength unless done with enough overload so only really activate muscles. Add some more weight to a few exercises such as deadlifts, squats, lunges etc. Certain exercises should go to a point of failure, some should not. Many people use weights but don’t strength train.

5: Run slower

Even when running every day or running 100-mile-plus weeks, it’s still hard to slow down enough to be a minute a kilometre slower than race pace. It takes a certain mind-set to allow yourself to run slow. It may be easier to run with other people and keep a conversation going, wearing heavier trainers, running off-road or just learning to run slow! Keeping fresh for the more intense sessions is vital during marathon training.

6: Race for fun

Enter races to run with no agenda other than to have fun. This can be racing of course, but also for race practice. Negative split, fatigued runs, double run days or just fancy dress, running with friends or for any other reason.

7: Plan a weekly run with others

Having a fellow athlete rely on you turning up to a training session is a good motivator. It means you set the alarm and get there whatever the weather. Running with someone helps you to do the 10 planned intervals rather than justify stopping at eight. Or complete the 20 miles rather than taking a short cut at 15.

8: Reassess before a race

Run at the fitness you have not the fitness you want. This is important. Too many runners train for a race and expect to run a certain pace, then realise after two miles that they cannot do it. Train for the pace you want by building up the time at which you can run at your target pace.

9: Add more movement

Do more stuff during the day. This is not just walking more but using opportunities to stretch or add extra stability/strength work during the day. If sat in one place, try setting an alert to get up and walk for two minutes every hour or stretch/squat/mobilise in the time it takes for the kettle to boil.

10: Posture correction

Do something this year that helps your posture. This is not just a few exercises but a habit or lifestyle change. A few easy wins are a back support for sitting or driving, getting a new mattress, attending a weekly Pilates class, or even just getting assessed. A lot of injuries can develop through poor posture so it’s worth investing in helping to stay injury free.

Now we’re into the new year, an ever-increasing number of people – men as well as women – will be deciding now is the time to have that treatment they’ve been promising themselves for ages. But consultant plastic, reconstructive and cosmetic surgeons Bruce Richard and Anne Dancey say that patients should stop and have a long, hard think before making any decisions about going ‘under the knife’.

It’s important that patients need to be confident – both in the surgeon and in the actual decision they were making – before taking the next step. “Sometimes people need to discuss their options several times in order for both the patient and the surgeon to be confident that they have each understood what is wanted and how achievable the planned change is,” explained Bruce.

“Free mini-consultations give consultant and patient the chance to discuss initial thoughts then further consultations can be held to go into finer details and to ensure a real understanding is established between the surgeon and patient.”

Here we look at some of some cosmetic procedures that have shown significant increases in demand over the last few years:

Nose reshaping (Rhinoplasty)

Many people have been blessed with their ‘families nose’ but really do not like its shape. Or they have had an accident that has changed the shape and ease of breathing through their nose. A rhinoplasty can significantly change these aspects of shape and function and deliver a reinvigorated confidence in how you are presented to the world.

Face and neck lift (Platysmaplasty)

As we get older the neck can betray our age long before our face does. Neck lift surgery, as with facelifts, focuses on reducing the loose look of sagging skin around the neck and under the jaw line.

Eyelid tucks (Blepharoplasty)

The eyes tend not to lie when it comes to showing your age! However, eyelid surgery can give you a fresher, more youthful look. The procedure involves making a small incision in the natural folds of the eyelid, removing excess skin and tissue, and then applying very fine stitching to close the incision again.

Prominent Ears (Otoplasty)

A number of adults wish that they had had their ‘sticky out’ ears sorted when they were children. But with financial independence or sometimes later hair loss, which makes the ears harder to hide, they decide to have surgery. This operation can be done under local anaesthetic as a day case using a technique that means a head bandage is only necessary for the first few days after the operation.

Female breast reduction (Mammoplasty)

A breast reduction can offer relief, a new shape and reinvigorated confidence. It can also help relieve problems such as back and neck pain as well as helping correct bad posture.

The operation will be performed under a general anaesthetic and after surgery you’ll most likely need to stay in hospital for one or two nights.

Male breast reduction (Gynaecomastia)

Sometimes, excess fat on the chest is best treated by losing weight but, if you are suitable for the gynaecomastia operation, an incision will be made under the arm or around the nipple to allow excess skin and tissue to be removed. Sometimes liposuction is performed to remove excess fat.

Tummy tuck (Abdominoplasty)

Life events such as pregnancy, losing a lot of weight or simply the march of time can all leave their mark on your stomach. A tummy tuck is designed to give you back a youthful, flat stomach by tightening the abdominal muscles.

This is it. This is the year you’ll get fit and healthy. You are going to drink tons of water, mainline kale and work-out daily. Until the third Monday in January, which is traditionally when such strict and unachievable resolutions go out the window.

But this is the year to rebel. From the ever-prevalent couch potato lifestyle, from the usual ‘I’m just too busy’ refrains and the typical disappointment when you realise next January that nothing really changed. It’s time to stop making excuses and get it done!

Our approach is simple. Set a goal, make a plan, get support and make no excuses! It’s not going to be easy, but your health is an investment and if you crack it this year, I promise every area of your life will benefit.

Sean’s Top Tips for getting and staying in shape

1. Get organised – What do you want to achieve? Fat loss, muscle, tone? All of the above. That means consistent exercise and good eating. Dust down that new diary and plan out when you’ll get to the gym. Plan and prep some of your meals and get a few back-ups in the freezer. As a father of baby twins, I understand how difficult this can be, but by prioritising your health and making it a solid appointment in your schedule you are 80 per cent there.

2. Document everything – You can’t make a plan without a clear understanding of where you are and where you want to be. Gather the details – weight, height, BMI, body fat percentage, waist size and any other measures that mean something to you.

3. Embrace HIIT – Incorporate High-Intensity Interval Training (HIIT) into your workout regime. HIIT is about working as hard as you can in short bursts to maximise the number of calories burnt. It is perfect for busy people. With 30 minutes on the clock working to your maximum, you’ll get a serious work-out that you can squeeze in before the school run or that 9.00am presentation.

4. Complete the compounds – Big moves or ‘compound’ exercise like deadlifts, squats, sumo high-pull and a clean and press give you more bang for your buck. They build muscle, which in turn burns more fat and by doing them quickly in a HIIT regime, you work up a sweat that ticks the cardio box.

5. Know how many calories you need – By following our portion control and fruit rules below, and with just one treat meal a week, you shouldn’t have to count calories. However, it is useful to know how many calories your body needs (i.e. Total Daily Energy Expenditure) to ‘survive’ and know that in the back of your mind, any more than that need to be ‘earned’ through exercise.

6. Portion control – Essential if you are to see real changes. Make vegetables the largest portion of your meal, taking up half of the plate, with protein the second and carbohydrates the smallest.

7. Eat one, three portions of fruit a day – While full of nutrients, fruit is also full of sugar. So, keep your consumption in check.

8. Get support – You need some ‘cheerleaders’. Whether that means investing in a personal trainer, convincing your other half to hit the treadmill with you, or fitting in a lunchtime run with a colleague, get a support crew that can join you on your journey.

January is a time we traditionally focus on our fitness – and more of us than ever are seeking the help of a personal trainer to keep our New Year’s resolutions on track. We asked Richard Westwood, fitness manager at Edgbaston Priory club for his advice on finding a personal trainer to suit you.

Ask around for personal recommendations

A personal trainer’s reputation is based on the results they have achieved with their clients. So, start by asking friends and colleagues, especially those who enjoy personal training themselves, for their recommendations. Most of our new clients come via personal referrals so identifying personal trainers who come highly recommended is a good way to begin.

Check out their qualifications and experience

It is important to check whether your potential personal trainer is a member of a recognised body within the fitness industry, such as the Register of Exercise Professionals (REPs) or the Chartered Institute for the Management of Sport and Physical Activity (CIMSPA)

You should also check out their qualifications. Find out about their level of training and ask to see their certificates. If you have a medical condition, then it is especially important to ensure your personal trainer has the qualifications and experience to develop a fitness programme suitable for your condition.

Make sure you get on well!

You’re going to spend a great deal of time with your personal trainer so it’s important you get along together! At your initial meeting set out your aims – weight loss, preparing for a marathon or recovering from an illness or injury – and give some insight into what personally motivates you.

If you’re someone who likes to be gently encouraged, you won’t last very long with a very strict taskmaster! It’s also important to think about and discuss your proposed schedule so that your personal trainer understands the amount of time you have available to commit to your goals.

By setting out your goals, establishing a schedule and sharing your outlook on life you are more likely to find a personal trainer to complement your personality.

With all the preparation and partying it’s so easy to make the excuse that we can’t find time to stay in shape at Christmas. But surely we all can find 15 minutes in our schedule for a bit of exercise? That’s all it takes, says Julie Robinson.

We chatted to Julie, the founder of Move it or Lose it – a fitness business that devises exercise programmes to encourage older people to keep active in later life – for her tips on preparing for a healthier Christmas.

Julie told us: “Ask someone how they are and I bet nine times out of 10 they say: ‘I’m crazy busy.’ Everyone seems to be time poor and even more so as we approach the run-up to Christmas. For most of us the thing that drops to the bottom of the ‘to do’ list is exercise, yet it should stay right at the top – not just to stop us piling on the pounds but also for our health, mental wellbeing and energy levels.”

Here’s Julie’s top five easy exercises which you can do at home in only 5 minutes. Do each exercise for up to 1 minute then as you improve turn this into a circuit by repeating the sequence twice, then three times so it takes 15 minutes.

1 Stair climbing

Run up and down stairs at a fast pace non-stop for one minute, it will boost your heart rate and as it’s weight-bearing it will load your bones too. If you find it easy then try carrying something heavy (evenly loaded carrier bags full of books or tins of beans will do fine).

2 Squats

Unless we do some strengthening exercises we lose muscle and that means we have less calorie-burning dense tissue which leads to a reduction in your metabolic rate. Stronger, denser muscles burn more calories even when you’re at rest.

Stand with your feet shoulder-width apart (or slightly wider) and push your hips back as if you’re sitting into an imaginary chair. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles (don’t let them go past your toes). Press your weight into your heels then push up to bring yourself back to the starting position. Work up gradually to squat for 30 seconds then build it up to one minute.

3 Ropeless skipping

Imagine holding a skipping rope then rotate the ‘rope’ forward as if you’re skipping. Add in the footwork, you can hop from one foot to the other or jump lifting both feet simultaneously. Remember to keep the arms turning (you can alternate circling forward and backward) and keep going for up to one minute.

4 The plank

The plank works 100 per cent of your abdominal muscles compared to 64 per cent for sit-ups. You’re also less likely to strain your neck, which is common when doing sit-ups; even the US army have banned them from their exercise regimes!

On the floor, get into a push-up position then bend your elbows at 90° and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can up to one minute (and remember not to hold your breath).

5 Lateral raises

Stand with feet hip-width apart, arms by your sides holding weights in each hand. You could start with bottles of water or tins of soup then build up to using hand weights. Raise your arms up and out to the side to shoulder level then slowly lower them back down and repeat. Don’t be tempted to let your arms drop suddenly, try to resist gravity. Keep going for up to one minute.

Remember…

Build up on the intensity and time gradually and check with your doctor if you have any health problems before starting an exercise programme.

Katharine Merry has competed at some of the greatest sporting events in the most amazing stadia on the planet. But the athlete-turned-TV and radio presenter who was the fastest 400 metres runner in the world at both junior and senior levels, says there is nowhere to compare with ‘home’ – Birmingham’s Alexander Stadium.

She is confident that ‘the Alex’ – which has produced some of the UK’s finest athletes down the years – is set to embark on a golden age like it has never seen before. Besides being the base of the famous Birchfield Harriers club, of which Katharine is vice-president, the stadium is shaping up to become the undisputed home of British athletics, eclipsing London’s Olympic stadium.

With the stadium slated to undergo a major transformation as the centerpiece of Birmingham’s Commonwealth Games 2022 bid, Katharine says: “It’s such an exciting time for sport in Birmingham in particular and the Midlands in general. The legacy it will bring to future generations will be amazing. It will motivate so many youngsters to take up the sport while bringing in valuable income to the area. Athletics needs a permanent home, and that will be Birmingham.”

WORLD-BEATER

Katharine is a rare athlete who had outstanding success at junior and senior level before being forced to retire due to injury. Born in Dunchurch, she started running aged 10 before joining Birchfield at 13 and training at Tudor Grange, Solihull. She was selected to run for Britain, winning championships and medals over a six-year period before representing her country as a senior. Katharine famously won bronze in the 400 metres Cathy Freeman race at the 2000 Sydney Olympics and the following year became the world number one. She was coached by 100 metres gold medallist Linford Christie as part of his Cardiff-based squad. Three years later she had to quit due to a foot injury – and found her new love for broadcasting.

“I started getting involved in the whole TV punditry thing during the time I was suffering with injury,” she explains. “I was getting injured a lot so I was available when TV and radio wanted comment from someone who was involved in the sport. In the years since, I’ve made a conscious effort to expand my career in broadcasting.”

Katharine’s credits include being a regular guest on TV and radio shows including A Question of Sport, Pointless and Celebrity Mastermind. She is the only female TV lead commentator in athletics, working at numerous Olympic Games, Commonwealth Games, European Championships, as well as lead commentator for Channel 4 at the Paralympics and Paralympic World Cup events.

PRINCE HARRY

She covers a wide range of sports away from athletics, including triathlon, beach volleyball and continues to be one of Sky’s lead commentators on their netball coverage. Katharine is also an in-demand live events presenter and has hosted major athletics championships in the UK, Europe and America as well as the inaugural Invictus Games – when Prince Harry personally thanked her for helping to make the event such as huge success. Katharine was also in Rio for the Paralympic Games as a commentator for Channel 4.

This month she is off to Monaco to be the host presenter at the annual IAAF Gala Awards, which recognise the world’s best athletes. “In March, I will be the infield host commentator at the World Indoor Athletics Championships at Arena Birmingham – the first time the event has returned to the city for 15 years,” adds Katharine.

Unsurprisingly, time is precious in the busy Merry household. “But I still do the school run with my son and daughter,” she says. “I tend to be away with my work in blocks of five or 10 days so I can generally fit stuff in. Summer is mad though, I only have one or two weeks free.”

Katharine is a keen Aston Villa supporter – unlike her Coventry City supporting parents. “They were born and bred in Coventry,” says Katharine, “but I became a Villa fan as a youngsters because I really fancied Gary Shaw…”

Travel to most European countries and you will see crystal clear lakes, turquoise seas and miles of clear blue water. Jumping in to cool off is one thing but being serious about open water swimming takes a bit more preparation, especially when looking to try something new a little closer to home.

The large majority of lakes in the England and Wales are privately owned and swimming is usually prohibited but there are more and more places opening up as the popularity of taking the plunge into open water grows. To some there is little appeal to swimming up and down a busy pool lane, avoiding other swimmers, turning every 20 strokes and following a never-ending black line. But taking the swimming outdoors has a much wider benefit.

The obvious one is of good cardiovascular exercise, but open water swimming is developing a following for a whole host of other benefits – improved circulation, growing confidence and self esteem of beating cold and fear, developing a stronger immune system and the social benefits of overcoming the challenge with others.

Before you take the plunge into open water swimming, here are a few things to plan ahead and consider…

• The swim venue
• Find out when it is open as some places only allow swimming once a week or at a set time.
• Are you sharing the water with boats, divers, fishermen or other watersports?
• What are the safety procedures for any swimmer getting into trouble?
• What are the swim rules? Do you need a tow float, which direction do you swim, can you swim alone?
• What are the changing arrangements? Are there showers, etc?
• What is the entry and exit to the water like? Deep water, walk -n, steps, etc?

Equipment

Open water means colder water, so a wetsuit is the norm for events, races and recreational swimming. A wetsuit adds buoyancy, streamlining and, most importantly, warmth. A good wetsuit – close fitting, yet allowing arms and legs to move freely, not letting in any water – can picked up for under £100. Other useful equipment is a pair of good-fitting tinted goggles and a bright inflatable bag where you can carry keys, food, water, whistle or anything else in the dry bag section. They are great for being seen and can offer a little rest if needed.

Sighting

Without the conventional pool’s black line to follow, swimming outdoors can be disorientating. What seems obvious when standing a metre above the water disappears when looking above the surface and although you may think you are heading towards a marker buoy, you could still always be swimming in a circle. The trick here is to look for a landmark such as a tree or building in the distance behind the marker buoy and align them. If it moves one way or another, then you are off course. Rather than look up and spoil your rhythm, you should take a sighting stroke as your arm enters the water rather than trying to lift your head up high. Take three or four sighting strokes in a row and build up a picture of what you see.

Breathing

Some breathe every other stroke, others three, four, or even more. In a pool, you create a small bow wave to breath into a trough but in open water there can be a little chop so you need to breathe a little higher in the water. As much as possible try to breathe on both sides, as the sun can cause glare when turning towards it and waves or wind coming from one side or other swimmers can create a splash.

Water temperature

There are many hardy folk who swim all year round – open water, no wetsuit, they love the challenge and the buzz of doing it. Most open water venues will range between 14 to 20 degrees in the summer (colder in Scotland). Although a bit fresh when getting in, 14 or 15 degrees is actually quite pleasant for swimming in a wetsuit. Below 12 degrees and it’s a matter of time as to how long you stay in before it gets uncomfortable. That said, wearing two or three hats, booties, neoprene gloves and undershirts can help.

The worst part is getting in and swimming. You may experience a rush of cold to the head, the teeth hurt and the face gets cold but it does pass as soon as you get active. Some people love to dive straight in, others acclimatise slowly. When you reach the point where your hands no longer stay because of the cold, that’s the time to call it a day. Always have warm clothes at hand for when you finish and get out of the wetsuit as quickly as you can.

WHERE TO SWIM

Open water venues in the Midlands include Stoney Cove, Market Bosworth and Stanton Lakes

You can find more details of where to swim locally at

https://www.britishtriathlon.org/west-midlands/news/west-midlands-open-water-venues-_5569

So when plans were announced last year to create just that, we didn’t need telling twice. In fact, we didn’t even wait until the landscapers had been in before we slipped into the outdoor sauna.

The newly-built Orchard House constructed to the right of the historic hotel is home to Elan Spa which is apparently the first spa to be built in Warwickshire in a decade. Compared with the charm of the main house the exterior looked a bit hard, although once the garden’s matured and the building has bedded in I’m sure it will soften.

Staying overnight in one of the 12 rooms, we arrived early to take full advantage. Bedrooms surrounded a central staircase on the first floor with lots of solid wood, plush carpets and show-stopping lighting. Our room was super – large, comfortable, great coffee machine and a fantastic bathroom.

COCOONED

Seven treatment rooms including one dual version are on the second floor. Nail bar, pools, sauna, steam rooms, gym and cafe are on the ground floor with the bedrooms sandwiched in between on the first. I thought this slightly odd at first, but it made more sense as the day went on resulting in treatment rooms that felt incredibly tranquil and private.

While cocooned on the top floor I plumped for a full body Ku Nye massage using luxurious Ila products that are made in the Cotswolds. Tibetan in origin, the Ku Nye promised to ‘balance elements to restore a harmonious flow of energy and vitality’. Sounded good although I wasn’t sure I had a harmonious flow of energy to restore.

Not one who finds relaxing easy, I’m not the ideal subject, however a gentle scrub of my tootsies as a precursor to the treatment was unbelievably soothing. I surprised myself at how easily I chilled out. Therapist Helen spoke in the customary soothing tones and put me at ease straight away.

I don’t know what happened next really. I drifted in and out of slumber as Helen massaged me with a fair amount of pressure at times – in a good way. Heated pouches filled with Himalayan salt were placed on to pressure points which felt great. The products smelled wonderful and probably had a lot to do with the deep relaxation as well as the therapist’s wizardry.

The full body massage was fairly intimate although Helen let me know beforehand where she would be massaging and checked I was happy with that. Basically everywhere apart from boobs and bottom which was fine by me. The only bit I found slightly odd was the stomach, but that’s because it was new to me.

BIT OF A BLUR

Eighty-five minutes flew by in a bit of a blur. Allowed to come round slowly, I made my way to the reception area where I sipped a mint and liquorice tea. The spa uses ESPA products as well as Ila and there’s an impressive range of treatments from waxing to a soporific 75 minutes called Dreamtime Journey for insomnia and restless minds.

I found the other half making the most of the vitality pool on the terrace which was a heady 37 degrees so usable all year round. There’s also a large indoor hydrotherapy pool with cool, iridescent tiling and therapeutic showerheads. The well-equipped gym had everything you’d need for a decent workout although we didn’t test it this time round and the café, which was pleasing on the eye, served great food. It came into its own at breakfast with perfect eggs benedict and a cracking full English served by a joy of a man. No awkward service and hushed tones. Just charming.

We chose to have dinner in the main hotel which was a 100-metre stroll and as always we were left feeling utterly spoilt. However, I would recommend chilling out after the Ku Nye massage. I felt very sleepy and relaxed and on balance would have preferred to stay in a bathrobe rather than dressing for dinner.

Given the newness of the spa when we visited and assuming it will only improve, we reckon it’s a winner. We were thoroughly impressed particularly with the second floor treatment rooms. The whole complex is well-conceived in terms of the design and facilities and it’s obvious that the same attention to detail you’d expect at Mallory Court has successfully transferred to the spa. All of the staff and therapists were charming. The stuff of dreams.

Summer is a time that’s strictly for the bees for millions of Brits. Pollen may be the friend for the little striped chaps but it’s the enemy of anyone who suffers from hayfever. When the sun comes out and the temperatures rise so does the misery for one-in-five of the population.

A stuffy nose, itching and red eyes, uncontrollable sneezing fits, painful sinuses and a scratchy, sore throat are all too familiar for many. Two main types of pollen affect hayfever sufferers in the UK – grass pollen and tree pollen. About 95 per cent of sufferers are allergic to grass and around 25 per cent to tree pollen – which means some are allergic to both.

“Each person can tolerate a certain amount of pollen without reaction,” explains airborne allergies expert Max Wiseberg. “But once this is exceeded – known as the trigger level – hayfever symptoms will occur. So avoiding pollen, or reducing the amount that gets in your body, is key.”

COMING CLEAN

Max, who invented the top-selling organic, drug-free allergen balm HayMax, says there are simple, practical ways on how anyone can reduce the amount of pollen getting into their body. “Vacuum the house regularly, especially beds and fabrics to remove pollen particles,” he says “Wash bedding very regularly to remove allergens. Dry clothes indoors, rather than on a clothes line to prevent pollen particles being blown onto them by the outside wind.

Close windows or use an air-conditioner preferably with a HEPA (High Efficiency Particle Arresting) filter to capture the pollen and circulate the air.”

He also recommends tying your hair up and wearing a cap or hat when outside to prevent pollen particles getting caught in your scalp, as well as using wraparound sunglasses to prevent them coming into contact with your eyes.

“Wash your face as soon as you get indoors on high pollen count days to remove allergens so that they can’t cause a reaction,” he adds. “And shower at night before sleeping to remove pollen particles from your hair and body.” If you own a pet ensure it is well groomed and shampooed as much as possible to remove grass pollen grains.

As well as balms and creams, other treatments can include antihistamines and steroids. While hayfever is classed as a disease, there is no known cure so all treatments are designed to keep the symptoms under control.

Hands take one helluva beating this time of year. For starters, it’s cold and damp and our hands are exposed to extremes of temperature. It’s also the festive season which means even more wear and tear than usual as we all battle with the chores of shopping trips, putting up the Christmas tree and decorations and endless wrapping of presents.

Our hands are one of the most complex areas of the body, each with 29 bones and joints, 34 muscles, and more than100 ligaments. They are also one of the first to give clues to our general state of health. Here’s our ‘handy’ guide of what to look for…

CHILL FACTOR

Cold hands, warm heart so the saying goes. But chilly palms and digits are usually a sign of poor circulation, low blood pressure or an under-active thyroid.

PALM READING

Reddening of the palms, known as palmar erythema, is one of the classic signs of liver damage. They can also be a sign of rheumatoid arthritis. Hot, sweaty palms can be caused by an overactive thyroid, or by too much alcohol or stress. Thickening palms can be a symptom of Dupuytren’s contracture, when the tendons of the fingers in the palm thicken, resulting in the finger curling into the palm.

SHAKE ON IT

Everyone’s hands shake, it’s just a matter of how much. At the lower end of the spectrum, trembling hands can be a sign of anxiety and stress or drinking too much alcohol or having too much caffeine from too many cups of strong coffee. More pronounced shaking could be a sign of something more worrying such as Parkinson’s disease or an over-active thyroid.

BROWNED OFF

As we get older the backs of our hands usually develop brown marks known as age or liver spots. These are most usually caused by excessive pigmentation due to over-exposure to UV rays of the sun.

FINGER FACTS

Fingers that turn white, blue and then red with pins and needles and numbness are a sign of Raynaud’s disease, a condition which often runs in families and in which blood flow to the fingers is restricted. Problems with fingers can also be associated with various rheumatic conditions. Hard bony lumps around the finger joints – often referred to as Heberden’s nodes – are a common sign of osteoarthritis. They are more common in women than men and are often found in manual workers and people who use their hands a lot, such as keyboard operators or typists.

ON THE DRY SIDE

Very dry skin on the hands can be a sign of an under-active thyroid – a particular problem for women as they get older, or after the menopause when skin tends to dry out as levels of oestrogen drop. It could also be a sign of essential fatty acid deficiency caused by not eating enough oily fish or nuts and seeds.

In a few weeks time Birmingham will host the BBC Sports Personality of the Year. Millions will tune in to the glittering evening at the NEC which is sure to reflect on a sensational Olympic Games for Team GB. Leading the super Brits in Rio were our superb rowers – who can fail to be inspired by the likes of 40-year-old Katherine Grainger as she became the country’s most decorated female Olympian? On your own or as part of a team, rowing is an excellent form of all-round exercise and is one of the few non-weight bearing sports that uses all the major muscle groups, including the lower and middle back, hamstrings, calves, gluteal muscles and biceps. As a predominantly aerobic sport it’s a fantastic way of promoting weight loss and a great way to fight fat as you can easily burn up to 600 calories per hour. At the same time it will help build strength in your upper body and core with all the associated benefits.

LOW IMPACT

Because the rowing stroke is a fairly safe motion it’s a low impact exercise, meaning less wear and tear on your body and joints with much reduced potential for damage associated with other contact and high-impact sports such as running. Rowing enhances your lung’s ability to provide oxygen to the blood, heart and the rest of your body which helps to fight heart disease. As an added benefit it can also be done in short intervals – all you need is 30 minutes of steady state exercise, or 10 minutes of high intensity intervals – in the boat or on the rowing machine. The consistent and rhythmic activity of rowing is a great way to switch off and fight stress. While there’s nothing quite like easing down a quite river or lake for a bit of added peace of mind, even if you don’t have access to your own boat or water, your local gym is bound to have quality rowing machines so there’s really no excuse. One tip though! If you haven’t rowed before or have been fairly inactive for a while, remember to start slowly and gradually build up your resistance levels. Rome wasn’t built in a day and our Olympic heroes have been training for decades.

Team GB’s awesome medal tally at last month Olympics has inspired many of us to get more active and participate in competitive sports. Before you head off to become the next Max Whitlock or Laura Trott, it’s worth swotting up on basic knowledge of sports injuries. It’s something everyone at any level can benefit from by understanding what should happen, what shouldn’t, and when to seek expert help.

STRAINS & SPRAINS

A strain is caused by stretching or even tearing a muscular tendinous unit. A sprain involves damage to a ligament which attaches one bone to another, crossing a joint. Strains come in three grades: minor muscle pulls; tearing of the fibres leading to swelling that will need three to six weeks to heal; a complete tear which needs to be immobilised in a cast and will take you out of all training for up to six months.

THE ‘PRICE’ METHOD

For treating an injury, PRICE stands for Protect, Rest, Ice, Compression and Elevation.

Protect the injured area to avoid further injury; Rest to prevent it hurting; Ice the injured joint for 20 minutes every three or four hours; Compression with an elastic bandage to limit swelling; Elevation by lifting a lower extremity such as an ankle above the level of your heart.

STRESS AND FULL FRACTURES

The repeated action of running and jumping can exert repetitive stresses that lead to microscopic breaks in part of the bone. This is a stress fracture and treatment usually involves stopping the activity and allowing a healing process over six to eight weeks. A complete fracture means the bone must be reset with a cast.

ACL INJURIES

These days, surgery for Anterior Cruciate Ligament tears is not only highly effective but also open to people in their 50s and 60s who want to keep playing demanding sports such as football. Surgery may not always be needed. However, if your sport involves sudden stop starts and fast changes in direction, a procedure to repair or reconstruct the ligament may be the best way forward.

TRAUMATIC AND OVER-USE INJURIES

Do I need to see a specialist? It’s a question athletes and sports people often ask themselves about an injury. If it’s a trauma injury – yes. If you can’t walk or use a limb, or if it’s severe enough to cause disfiguration, then you should see a doctor or visit A&E.

Knobbly, hairy, or waxed and smooth as silk. Knees come in all shapes, sizes and ‘finishes’. But whichever best describes yours, knees all have one thing in common. They’re the largest and most complicated joint in the human body and, with the possible exception of our hands, they have the toughest job.

When you walk, your knee bears a force that’s up to five times your body weight with every step. So, even if you’re a featherweight 120lbs, that’s a force of getting on for 600lbs. No wonder our knees get sore and damaged so easily. To prove the point, 2.4 million work days are lost in the UK every year because of lower limb disorders (HSE) and damage to the knee is among the most common injuries, especially in those playing sports.

EASILY OVERLOOKED

“We see a lot of knee injuries in sport but more serious joint injuries can be overlooked and treated as ligament sprains,” said Ashvin Pimpalnerkar, consultant orthopaedic surgeon at Spire Hospital Little Aston. He has a wealth of experience treating sports injuries both in the UK and abroad, working as club surgeon at Birmingham and Walsall Football Clubs and with the Calgary Flames ice hockey team in Canada.

“The knee joint is particularly vulnerable to damage and pain because it takes the full weight of your body and any extra force when you run or jump,” he explained. “You’re more likely to experience knee pain as you get older, and people who are overweight or do lots of sports have a higher risk of damaging their knees. Some sports that involve a lot of turning, such as football, netball and skiing, carry a particularly high risk of injury. My advice with knee injuries is always to get them accurately diagnosed and treated as soon as possible because any delay can cause serious changes to the joint.”

The good news is that a host of new techniques are being used by specialists to improve knee injury treatment and rehabilitation. We asked Mr Pimpalnerkar about some of the latest developments in knee surgery and how patients with knee pain can expect to make a faster recovery than ever before.

NEW TREATMENTS

Surgery of the knee and ligaments now uses advanced robotic devices combined with complex imaging technology to allow procedures to be carried out through small incisions. This can result in less pain, blood loss and faster recovery for patients. “Computer-assisted surgery is a technique that uses 3D imaging and real-time monitoring in surgery,” said Mr Pimpalnerkar. “This has distinct advantages over conventional techniques and allows for better visualisation and improves the accuracy and precision of the surgical procedures.”

Cartilage injuries cause pain, swelling and reduced movement of the knee and are the result of general wear and tear or through a specific injury. The latest techniques to treat these injuries involve harvesting cartilage cells through keyhole surgery and culturing and multiplying them in the laboratory. They are then re-injected into the knee at a later stage.

“We are now able to preserve the life of the knee joint in some patients using techniques such as a cartilage transplant. This enables the patient to extend the life of their knee, minimise future damage and continue their active lifestyle for longer,” said Mr Pimpalnerkar.

KNOW YOUR KNEES

There are four major bones in the knee – the femur, tibia, fibula and patella – and three joints.

The knee has 14 ligaments – seven intracapsular ligaments, including the anterior cruciate (ACL) and posterior cruciate (PCL), and seven extracapsular ligaments, including the medial collateral (MCL) and the lateral collateral (LCL).

More than 100,000 people a year undergo knee surgery in the UK alone

97% of knee replacements are carried out due to arthritis.

Summer is well and truly upon us and while this brings sunshine, barbecues and ice cream in the park, to millions around the UK suffering with allergies it’s the most challenging time of the year. Allergies affect about one in three people at some stage in their lives – and the number has risen sharply over the last 20 years.

Recent research confirms a significant increase in the incidence of allergies, including food allergies, in the UK. It is estimated that as many as 50 per cent of children are diagnosed with an allergic condition at some point in their childhood. We asked Dr Jonathon North at BMI Edgbaston Hospital, Birmingham to shed light on the reasons why allergies are becoming more common, how and when to get an assessment for diagnosis, and the treatments available.

What is an allergy?

“An allergic reaction occurs when your immune system responds to something that to most would be a harmless substance,” said Dr North. “Many people are allergic to pollens and house dust mite and there are various common food allergies to things like peanuts and eggs. However, almost anything can be an allergen.”

For most people these materials cause no problem at all but in those who are allergenic, their immune system identifies the substance as a ‘threat’ and subsequently produces an inappropriate reaction. When someone comes into contact with an allergen the immune system triggers an antibody response and releases a substance called histamine. Histamine is the chemical that causes the irritating, uncomfortable symptoms associated with allergies – such as sneezing, itchy eyes, and swelling.

Why are they getting more common?

“There is a widely-held belief that people are more likely to suffer from allergies if they have been exposed to fewer germs in childhood,” said Dr North. “This is known as ‘the hygiene hypothesis’ and while it has been talked about a lot recently, it is inaccurate and continues to mislead people to think that modern hygiene standards are bad for our health.”

Main allergy causes include:

1.  Genetics: A child born into a family where parents/siblings suffer from allergies has a higher chance of developing an allergy themselves.
2.  Environment: Current research shows that the allergy genes may be ‘switched on’ or ‘switched off’ by external environmental factors, such as viral infections.
3.  Antibiotics: Using antibiotics reduces the diversity and frequency of the bacteria on your skin and in your gut, making it more difficult for your immune system to function normally and distinguish harmful bacteria from harmless.
4.  Childhood diet: There is some evidence that the foods you are exposed to as a child can determine whether you have allergies in later life. Early introduction to common allergenic foods can prevent you from developing an allergy to that food. For example, eating peanuts in the first 11 months of your life can cut the risk of peanut allergy by up to 80 per cent.

How can you get diagnosed if you think you may be allergic?

Tests which measure the presence of allergen-specific IgE antibodies are used to diagnose allergies. The two most common tests are the skin prick test and the specific IgE blood test. However, detecting the antibodies only indicates that you have been exposed to an allergen, and many people will test positive for IgE antibodies even if they have not experienced a reaction. Therefore a reliable allergy diagnosis depends on both testing and on an allergy-focused history. If the allergy history and the allergy tests give a conflicted result a provocation test may be necessary. This is carried out in hospital, and you are exposed to the suspected allergen under closely monitored conditions to see if you have an allergic reaction.

What treatment is available?

“Treatment depends on the severity of the allergy – you may be able to manage it by avoiding the allergen, or you may need a form of medication or therapy,” said Dr North. “Most allergic reactions are not extreme and the impact of an allergy can be reduced effectively by reducing exposure. Treatments offered include antihistamines, steroids and emollient creams, which all work by easing the symptoms rather than curing the condition and can make a huge difference to your health and wellbeing.”

A small number of people experience a severe allergic reaction called anaphylaxis which is usually triggered by exposure to insect stings, drugs or certain foods. Anaphylaxis is a life-threatening condition which requires immediate emergency treatment using adrenaline.

We all like a drop of sun. It makes us feel better, brighter and generally chilled. But the dangers of too much sun should be well-known to all of us by now – yet it’s surprising how many people ignore the risks and choose to roast on the beach or in the garden. Best case scenario they end up with prematurely ageing skin that’s the texture of a jacket potato. Worst case they can get skin cancer – the most common cancer in the UK, despite our questionable climate. As we start to enter the holiday season and look forward to sunshine breaks at home (maybe!!) and abroad, we’ve pulled together top tips from leading health experts on how to stay safe when the temperatures soar. They also expose some of the ‘myths’ about going out in the sun.

TOP SAFETY TIPS

1. Always apply sunscreen: Sounds obvious. Use it liberally and at regular intervals, making sure to cover all areas of exposed skin, including the back of the neck, top of the ears and the scalp. Get help from someone else for the hard-to-reach areas like your back and shoulders. A sunscreen with a high SPF (sun protection factor) and UVA rating will help prevent skin damage.
2. Wear more clothes: This may seem like an odd piece of advice, but wearing a hat, sunglasses, and putting on a t-shirt or kaftan to cover your shoulders and chest on the beach will give you more protection than relying on sunscreen alone.
3. Sit in the shade: Where possible enjoy the sun in the shade rather than sitting or walking directly in it. Take a large parasol to the beach and sit underneath it, especially at times when the sun is highest in the sky between 11am and 3pm.
4. Home & Away: Remember, the sun does come out in the UK as well, so take sunscreen to work with you and apply before sitting outside on your lunch break.
5. Monitor moles: If you have any moles then make sure to keep a watch on them and report any changes in colour, size, shape, or if they become raised off the skin or sensitive to touch, to your GP. “The earlier a skin cancer is found the better the chance that it can be treated with success,” said dermatologist Dr Manjit Kaur of Spire Little Aston Hospital. “You don’t need scans or blood tests to find a skin cancer early – you just need your eyes and a mirror. Examining the skin for new or changing moles and skin lesions is essential – if you are concerned about anything get it checked by your doctor even if it has not caused any symptoms.”

SUNNY MYTHS

1. If I’m in the shade I don’t need to use any sunscreen: The UV rays from the sun are reflected from sand and sea and any other bright surfaces onto your skin, whether you’re in the shade or not.
2. Water resistant sunscreens will protect me while I’m in the sea or pool: These types of products do give some limited protection but you will lose that the longer you are in the water and when you towel yourself off.
3. Sunscreens with a high SPF prevent damage from the sun’s rays: The higher the SPF number the more protection there is from burning caused by UVB radiation. While sunburn is mainly caused by UVB, research now shows that UVA rays may be just as important in causing premature skin ageing and skin cancer.
4. My skin never burns, so I won’t get any long term damage: Even if prolonged exposure to the sun doesn’t show any visible signs, the more time you are exposed to UV rays, the greater the risk. Research shows that unprotected sun exposure in the first 15 years of a child’s life significantly raises the risk of skin cancer in later life.
5. Using a fake tan gives my skin a golden glow which also protects it: There’s nothing wrong with giving yourself a bronzed look from a bottle, but most self-tanners offer no protection against harmful UV.

AND WHAT ABOUT SUNBEDS?

Whether you are devoted to sunbeds or use them for the occasional one-off session before your holiday, using one will increase your risk of skin cancer by more than you might realise. There is a common misconception about sunbeds in the UK. Many people think they offer a controlled way to get a safe, healthy tan when used in moderation – but actually you are damaging your skin every time you strip off and put on those goggles. According to some research sunbed users have a 20 per cent increased risk of melanoma. So the message is simple – enjoy the summer and the sunshine sensibly…

Leading specialists are raising the alarm amid growing concerns over the diagnosis of ovarian cancer, with only a quarter of cases caught early. This poses the question of why are so many cases going unnoticed? Ovarian cancer is most common in women who have been through the menopause, but it can affect any woman at any time in her life. Spotting the signs and an early diagnosis can mean the difference between life and death. As the fifth most common cancer, more than 7,100 women are diagnosed with ovarian cancer every year in the UK, and devastatingly, the majority – around three-quarters – are only noticed once the cancer has spread. Dr Indragit Fernando, consultant clinical oncologist at Birmingham’s BMI The Priory Hospital, believes more needs to be done to encourage early diagnosis, and urges younger women to take the time to find out the symptoms of the cancer – 20 percent of cancers affect those under the age of 50. “Early diagnosis is crucial,” said Dr Fernando. “Ovarian cancer is often called the ‘silent cancer’ as patients do not develop symptoms until after it has spread, causing a more advanced tumour that is more difficult to locate and treat. The symptoms are similar to those of irritable bowel syndrome, but a patient who develops new symptoms of bloating, swelling, change in bowel habit or abdominal pains needs to be investigated.”

KEY RISKS

While the exact causes of ovarian cancer have yet to be discovered, Dr Fernando highlighted key factors that are known to increase a woman’s risk of getting the disease:

1. Age: The risk of ovarian cancer goes up as you grow older. “Most cases of ovarian cancer happen after the menopause, which is why around eight in 10 cases of the disease are in women over 50,” said Dr Fernando.

2. Height and weight: The risk of ovarian cancer is higher in women who have a Body Mass Index (BMI) above 30, but haven’t been through the menopause yet. Research has also found taller women are more at risk of ovarian cancer than shorter women. “Although a woman cannot reduce her height, she can reduce her weight and avoid obesity to reduce her risk factors,” said Dr Fernando.

3. Smoking: Increases the risk of mucinous ovarian tumours. If you stop smoking, your risk will eventually go back down to normal.

4. Family history: If you have at least two close relatives – your mother, sister or daughter – who have had ovarian or breast cancer, you have a higher risk of developing the condition.

5. Hormone Replacement Therapy: “HRT has been shown to be linked to a rise in the risk of ovarian cancer, especially when using oestrogen only preparations,” said Dr Fernando. “There is no increased risk in past users, which suggests that women who need HRT for menopausal symptoms should take them for as short a time as possible.”

6. Breast cancer: If you have had breast cancer, you could have twice the risk of ovarian cancer compared to women who haven’t. This is because sometimes breast cancer and ovarian cancer are linked to the same faulty genes.

7. Fertility: Dr Fernando explained: “When your ovaries release an egg each month, the surface bursts to let it out. Every time this happens your ovary has to repair itself which means cells need to divide. The more times your ovary produces an egg, the more times it needs to repair itself and the greater the chance of abnormal cell growth. This could be why your risk of ovarian cancer falls if you take the pill, have multiple pregnancies or breastfeed. During these times, your ovaries do not release eggs.”

I last shopped in The Body Shop in 1990 when slathering on body butter in various ‘flavours’ and drenching yourself in fruity dewberry spray was de rigueur. So when the ethical brand invited me to take up their 28 day challenge I was slightly surprised, but it seems The Body Shop has grown up and sadly, so have I. Officially mature – in body at least, I’m the prime target for the brand’s new Drops of Youth range which has its roots firmly based in nature.

SCIENCE BIT

Having been a sucker for beauty marketing guff many times in the past I tend to switch off. As long as the ingredients sound fairly natural and ethical I’m not too concerned with how my moisturiser is made just whether it works or not. So in a minute nutshell here’s the science bit. Based on three potent stem cells from three resilient plants thriving in some of the harshest environments on the planet – Edelweiss, Sea Holly and Criste Marine, the constantly regenerating plant stem cells have been worked into a range of products that claim to have the same renewing effect on the skin. That’s the idea.

YOUTH OF TODAY

In the interest of integrity, I think it’s important to point out that I have been given the products, but it won’t affect what I write. The package of goodies I’m armed with includes Youth Essence Lotion, a Youth Concentrate, Youth Cream, Youth Eye Concentrate and Youth Bouncy Sleeping Mask.

DAY ONE

It’s day one and other than my cleanser – Indeed Laboratories facial powdered exfoliator and Simple toner, I’ve swapped the rest of my skincare routine for Drops of Youth. This morning took a bit longer as my sleepy brain got to grips with which order to use the products in. I also spent a while rolling the metal ball of the eye concentrate around each peeper. It’s cold and refreshing and woke me up a treat. Puffy eyes along with open pores are my issues, so I’m hoping this cool little ball might banish the bags.

The evening routine is simpler – cleanse and tone as usual and apply a small dollop of Youth Bouncy Sleep Mask and leave on overnight. Easy enough.

Apart from the fact that the products smell delicious, the serum is thicker than I’m used to and my skin feels good, there’s not much to report so far. I reckon five days in will be a good marker, so I’ll report back then. I’m saving the scary before shot to team with a more palatable after shot…hopefully.

Follow me on Twitter for progress in the meantime @shelleyrc1 and @brum_living

A month in and things are already starting to slip. That resolution made just weeks ago with so much promise and optimism to get fitter has been swamped by the demands of everyday life – from work, family and a burgeoning social diary. At least one of those commitments – work – can actually be turned into a fitness positive according to Hywel Davies. And as a multi-world record holding ironman and triathlete, Hywel knows what he’s talking about! “Commuting to work by running is a fantastic way to build fitness and to have a positive start to the day,” he says. “If it’s the most difficult thing you have to do each day, then it is an early win to set you up for a winning day. Imagine arriving at work energised, stress free, refreshed and ready to tackle the day, knowing that you have already completed the hardest challenge.” A 30-minute slot is all that’s needed and you can use the time to listen to music, audiobooks, language courses or podcasts. Or prepare and practice a presentation, think through a problem, or just take in the environment around you. Here are Hywel’s key points to make that commute as hassle-free as possible:

WHAT TO WEAR

Trainers – The best advice anyone can give about running shoes is to get the ones that fit. You can only do this by going into a specialist running shop, getting your gait analysed and choosing a pair that will suit your running style. Avoid running in gym shoes, football shoes or cross-training shoes as they are unlikely to support your feet enough. Clothing – Always dress for the middle of your run, not the start. While it’s better to have too much clothing than not enough, you do not want to overheat. Choose a base layer that’s lightweight and made of synthetic fibres, not cotton, a mid layer of merino wool, lightweight fleece or long sleeve running top and an outer layer that’s a windproof jacket, cycling jacket or running gilet. If choosing leggings there are lots of variations with different degrees of compression – just make sure they are not too thick or baggy. Running rucksacks – Like trainers, they need to be tried for size first. A chest and waist strap is essential to stop the bag bouncing around and external pockets are useful for quick access to keys, phone and money and also look for somewhere to attach a flashing light. A 30-litre pack should be enough for a full change of clothes and shoes.

PERSONAL HYGIENE

A quick change of clothes can be left at the workplace, but you still need to get rid of the sweat and smell. Use a workplace shower. You may not even know they have one! If there isn’t one, it might be time to discuss with management about getting one installed. Worst case scenario, have some baby wipes handy for a quick freshen up.

MANAGING EQUIPMENT

Taking ‘stuff’ into work is what puts a lot of people off a self-powered commute. Carrying a laptop or tablet, getting documents crumpled and wet and being able to carry a change of clothes are standard excuses. Try to leave as much as you can at work. If you need data, copy onto a memory stick or look into remote access. Find out whether digital copies of documents can be e-mailed or transferred so you don’t have to carry big files. If running to work three times a week, try to use the Monday and Friday as equipment days.

NUITRITION & HYDRATION

Most run commutes are less than an hour and you can get by without anything in the way of nutrition or hydration. Once at work, get Immediate energy replacement in the form of fresh fruit, nuts, seeds, porridge or oat bars – all better than diving straight into the coffee, biscuits and cooked breakfast! (For the sake of your tummy… avoid eating at least 30 minutes before setting off on your run.)

PLAN YOUR ROUTE

Visit a mapping site such as www.gpsies.com and either drive or cycle your route first. If you can run 5km in 30 minutes, assume the run will take around 45 minutes or at least 50 per cent longer due to stops and starts, running with extra kit and the fact that it’s not a race.

FITNESS

Not being fit enough should never be the excuse, as once started getting fitter will happen very quickly. Before starting any physical activity you should consult your doctor for advice and a check up to get the all clear to go. As these are actually training sessions, you should take time to stretch before and after the run. The key is to progress slowly by only increasing one thing a week such as the distance, the pace and the number of runs.

WHAT NEXT?

Once up to speed you might want to take running to the next level. Try entering an event such as the local park run. It’s free but will be a link to local running groups and clubs, other events and challenges. Who knows, today’s commute to work could lead to your first half or full marathon in a few months!

We use our hands constantly, making them an integral part of our day-to-day wellbeing. But with more than 22 joints and 38 muscles and tendons, our hand is one of the most complex areas of the body. If you have a hand injury even the smallest of activities can be challenging and frustrating. Here Dr Gunaratnam Shyamalan, a hand and wrist surgeon working from Spire Little Aston, shares his quick guide to some of the most common complaints. And he warns: “You should seek investigation if you are experiencing pain, swelling, reduction in movement and strength. Acting quickly, coupled with the identification of the cause, is important in being able to stop the condition becoming worse and preventing future injury.”

COMMON CONDITIONS

Sports Injuries: From the weekend warrior to the professional athlete, sports enthusiasts can develop a multitude of fractures and ligament tears and these can be potentially disabling. “In many cases an early return back to the sports field is possible with rapid diagnosis and minimally invasive surgery,” said Dr Shyamalan.

Dupuytren’s Contracture: This is a condition mainly affecting the over 50s. It causes one or more fingers to bend into the palm of the hand, affecting one or both hands. It can also affect the thumb. Minimal invasive treatments such as injections and needle therapy can deliver excellent results in treating the condition. In many cases, patients can be back to work with normal function within a few days.

Carpal Tunnel Syndrome: The nerves that supply the hand originate from the neck and compression can cause pain, weakness, numbness and pins and needles. Resting the affected wrist, taking painkillers and wearing a removable wrist splint can often treat this condition. If symptoms persist for longer than three months or the level of pain becomes intolerable, then a small surgical procedure is carried out to decompress the nerve in the tunnel.

Osteoarthritis: One in three of the UK population over the age of 45 is affected by osteoarthritis. It occurs where the cartilage that protects the joints becomes soft and starts to become damaged. The hand and wrist are especially prone to symptoms. A number of corrective procedures, from arthroscopic keyhole surgery through to joint replacement, are available.

Trigger Finger: Nothing to do with guns… trigger finger affects the tendons in the hand. When the affected finger or thumb is bent towards the palm, the tendon gets stuck and the finger clicks or locks. The exact cause is not known. The symptoms can include pain, stiffness, clicking and a small lump in the palm at the base of the affected finger or thumb.

HANDY FACTS

Only 10 per cent of the population is left-handed – they include celebrities such as Tom Cruise, Justin Beiber, Oprah Winfrey and Brad Pitt.

The wedding ring is worn on the left ring finger due to the vein in that finger being known as the venna amoris or ‘vein of love’. According to tradition, it is said to directly connect to the heart.

According to the NHS, five in 100 women experience Carpal Tunnel Syndrome in their lifetime. The figure is three in 100 men.

The heaviest lift using the little fingers is 67.5kg achieved by Kristian Holm in Norway on 13 November 2008.

A new campaign to fight meningitis has hit the headlines with a national programme featuring a fresh vaccine to fight strains of the virus in the under-fives. The launch follows the introduction of a similar initiative to safeguard students at schools and colleges. So, what do you need to know about the new move? And in a wider context, how do you spot, and then act, if you suspect this deadly disease has struck a loved one or friend? The first of the two new vaccines targets Meningitis B and was introduced on 1 September aimed at protecting babies from the strain of bacteria that has been deadly for more than three decades. The vaccine will be given to babies at two, four and 12 months old as part of routine immunisations. The second vaccine is for teenagers and targets protection against Meningitis W, which has started to rise dramatically in university students. All teenagers aged 14 and over should be offered a one-off dose of Meningitis ACWY, which will give then a protection for at least five years.

EFFECTIVE

Children under the age of 5 are at most risk of contracting the Meningitis B bacterial infection. Out of this group, babies under one year are the most susceptible as their own immune systems are still developing. There are hundreds of strains of meningococcal group B bacteria and trials have shown that the vaccine is effective against nearly 90 per cent of them. The importance of this breakthrough vaccine can’t be underestimated as the infection is not only deadly to 20 per cent of all under fives who contract it but leaves the remaining 80 per cent who survive with serious disabilities, including brain damage. The new vaccine has only been introduced for all babies born after 1 May this year, so leaving out the majority of children under the age of five. The Government has stated that the vaccine is too expensive – a decision which experts have criticised as a false economy. Campaigners say the vaccine could prevent up to 4,000 cases by 2025. A catch-up programme will also target babies born since May who have missed the first jabs. If all under fives were vaccinated then the condition could almost be eradicated within a year, however the decision taken by the Government means it will take at least five years to have a major impact.

WARNING

Vaccinating against meningitis has proved very successful in eradicating or reducing cases of meningitis due to Hib (introduced 1992) and Meningitis C (cases are so few now that the Joint Committee on Vaccinations has advised taking the vaccine off the schedule). Vaccinations have proven time and time again to be effective, but only if enough people take them up – so it is in everyone’s interest to have vaccinations offered on the NHS schedule. If your child is not eligible for the new vaccine then it is possible to obtain it privately, though this is an option not within everyone’s reach! Christopher Head, of the Meningitis Research Foundation, said: “Despite this welcome progress we must remind everyone there are still some forms of the disease which are not covered by vaccines so it is vital that people are still aware of the symptoms of meningitis and septicemia.”

5 WARNING SIGNS

• Headache & vomiting
• Muscle pain
• Fever
• Cold hands & feet
• Rash of tiny red pinpricks (which doesn’t fade when pressing a glass against it)

For many people, a skin condition is more than just a skin condition – it can be a constant source of anxiety that dents their confidence, both socially and professionally. This is especially true at this time of year when it seems everyone else is showing off their perfect bodies and faultless complexions in the summer sunshine. Some skin conditions may simply disappear over time, while others will respond to specialist creams or antibiotics. Some, however, need the advice and experience of an expert such as a dermatologist who can investigate the root causes of a problem, take a wider view of your overall health and lifestyle and formulate a treatment plan.

Here’s our guide to the most common skin problems, put together with the help of the experts at Birmingham’s Priory and Edgbaston hospitals…

ACNE: It’s an unfortunate quirk of fate that acne surfaces at the most sensitive of times – the teenage years. It’s a disease that affects 85 per cent of teenagers in varying degrees. In many cases it eases with age, although people in their 50s can still experience problems. The most severe cases are typically treated with low-dose oral antibiotics and topical retinoids.

EXCESSIVE SWEATING: Hyperhidrosis is a common condition where the body sweats even when it doesn’t need to regulate its temperature. It’s not usually a health worry but can be embarrassing and uncomfortable. If you find that sweating is interfering with your daily life, various methods of treatment are available.

PIGMENTATION DISORDERS: A skin pigmentation disorder affects the colour of the skin. This may be a ‘hyperpigmentation’ or darkening of an area of the skin, often caused by sun damage, inflammation or acne.

ALLERGIC RASHES: Rashes can look unsightly – they change the colour and texture of the skin, while frequently itching and interfering with daily life and sleep. Apart from treating the rash itself, it’s important to consult a dermatologist to find out what’s causing the problem to prevent future episodes.

ROSACEA: As the name suggests, rosacea is a condition where the face appears flushed and red. There may also be small red bumps or pustules. There is no agreement on what causes the condition, but treatment can include photorejuvenation and oral medications. Although there is no quick fix, the disorder may be brought under control within a couple of years.

WARTS: While not a health worry, warts can be unsightly and even distressing. They’re most common on hands and feet and are caused by the HPV virus. They can be caught from touching the skin, or by sharing items such as towels, with an infected person.

SUSPICIOUS MOLES & SKIN CANCER: Moles are very common and usually pose no problems to health. However, you should monitor your own carefully and any suspicious mole should always be checked by a professional, particularly if it starts to change in size, colour or shape, or if its border becomes ragged or you notice bleeding.

ECZEMA/PSORIASIS AND DRY SKIN: These conditions tend to share the common issues of inflammatory skin linked to dryness and rashes. Treatments range from specialist ointments, creams or lotions to photo/light techniques.

NAIL FUNGUS: Onychomycosis is surprisingly common. Around eight per cent of adults may be affected by a fungus on either finger or toe nails, shown by a thickening and a yellow or cloudy appearance.

Once the preserve of movie stars and millionaires, today people from all walks of life are considering cosmetic surgery – and for a variety of reasons. For some, it’s to boost self-confidence and put a spring in their step, while for others it can correct something that has come to affect and even dominate their lives. Medical experience and knowledge of cosmetic surgery grows at a rapid pace, and this together with advances in surgical technology and anaesthetics, means that some procedures can be achieved very simply – even in as little as an hour.

Here are the five cosmetic procedures that have shown significant increases in demand in the past year according to BMI Healthcare which runs the Priory Hospital, Edgbaston:

1. BREAST REDUCTION Many women with overly large breasts, serious physical problems such as back and neck pain and bad posture can be overcome by a reduction. The procedure involves making incisions around the nipple and vertically from the nipple to the breast crease to remove excess skin and tissue. The operation will be performed under a general anaesthetic. After surgery, you’ll most likely need to stay in hospital for one or two nights.

2. PLATYSMAPLASTY:
FACE AND NECK LIFT
 As we get older, the neck can be a bit of a give-away – it can betray our age long before our face does. The demand for a neck lift – often combined with a face lift – has seen a very significant increase. The focus is on reducing the loose look of sagging skin around the neck and under the jaw line. The procedure takes about two to three hours and requires a general anaesthetic and an overnight stay in hospital.

3. BLEPHAROPLASTY:
EYELID SURGERY
 The eyes don’t lie when it comes to your age but eyelid surgery can give you a fresher, more youthful look. Performed on either the upper or lower eyelids, or both, the procedure involves making a small incision in the natural folds of the eyelid and can be performed under local anaesthetic or general anaesthetic.

4. GYNAECOMASTIA:
MALE BREAST REDUCTION
 There are two common reasons for what are known as ‘man boobs’. One is overdeveloped breast tissue that can be a result of being overweight or having lost weight. The other is the growth of underlying breast tissue; this is common in boys going through puberty, but will often disappear by the age of 18. Your consultant will first establish the reasons for the condition before proceeding with surgery. Sometimes, excess fat on the chest is best treated by losing weight.

5. ABDOMINOPLASTY: TUMMY TUCK Life events such as pregnancy or losing a lot of weight, or simply the march of time, can all leave their mark on your stomach with unattractive folds of skin. A tummy tuck is designed to give back a youthful flat stomach by tightening those abdominal muscles. There’s a bonus as well in that any stretch marks or scars are removed as part of the process. You’ll need a couple of weeks off work to recover but around three weeks after the procedure you’ll be able to see the full benefits of your flatter, more youthful stomach.

I read recently that the fashion industry has now officially decreed it ‘de rigeur’ to be ghostly pale. While people far cooler than me may feel white is the new brown, I find few things more unappealing than the sickly white hue that your average British figure has taken on at this time of year. And right now I’m furiously cursing my heritage. In just a few days I’m off to celebrate my sister’s 40th birthday in a fabulous house in the Cotswolds. A house with a pool. I’m going to have to take my clothes off and I’m panicking. I’m just about to phone and cancel when my ever-patient wife suggests that perhaps I should book myself in for a spray tan.

VAJAZZLING

A what? While unable to articulate why, the idea completely horrified me! Maybe the association with Essex and vajazzling is just too strong for my insecurities to handle but surely a spray tan is for women, vain men and beauty obsessives? Apologies, Mr Beckham but it just isn’t very manly. However one more sad look in the mirror reminded me that these are desperate times and an appointment was duly made. It quickly became apparent that if you want to have a decent, natural looking tan then you need to prepare – nothing too taxing, but vital if you want to avoid tangerine knees. The night before the treatment I was advised to scrub, exfoliate and indulge in any usual hair removal routine (fortunately my hairy chest was safe otherwise all bets were off). I was to arrive on the day in loose dark clothing, free of moisturiser, aftershave, deodorant or any other product that might mess with the tanning agent. Despite having to work on probably the shabbiest canvas she’s seen in years, the specialist made me feel totally at ease and before long I was loving being pampered. A barrier cream was liberally administered to my elbows, knees and feet (the areas most prone to turning orange) and then, with the required shade of brown selected, I stepped into the magnificent and futuristic shower unit to begin the bronzeification process.

GLOWING

Emerging just 20 minutes later and admiring myself in the mirror, I couldn’t help but smile at the lovely looking creature beaming back at me. The results were fantastic. OK I now had to avoid contact with water or rubbing myself for at least six hours but this was totally worth it. My new healthy glow would last for a week and I hadn’t even had to permanently damage my skin for the pleasure. Even those desperate to tease had to concede (with more than a hint of envy) that my new tan looked natural and healthy. How can something so affordable and easy make such a difference? The next morning I instinctively reached for a white shirt and started making plans for my next session – my pre-holiday routine will never be the same again. So I’m almost ready for that damned pool party. All I need is a cheap, safe 48-hour fix for a beer belly…

Why man fears a spray tan

• It’s make up
• It’s for chicks
• I’ll be tangoed
• I’ll have to wear paper pants
• I’ll have to take my clothes off in front of a stranger
• That stranger will then rub me

We’re not sure what to think of the Government’s This Girl Can campaign aimed at inspiring females to get into sport. Patronising or effective? The jury’s out. We caught up with the genuinely inspiring Central City Rollergirls who despite being self-funded and lacking a purpose-built venue in Brum, are rising through the ranks and competing on the world roller derby stage. In their striking black and pink kit which includes elbow and knee protection, wrist guard, bum padding and of course a helmet, the team looks pretty formidable. The sport is full contact, hence the protection, and the speed and athleticism required to be successful are extraordinary. CCR has members aged from 21 to 40 from a wide range of professions including doctors, teachers and researchers with varying degrees of sporting prowess. From rookies with limited skating experience to A-team stars travelling across Europe, the club is welcoming.

NEW SKATERS

Sponsored by Skate Hut, CCR has two travelling teams (A & B) and three intraleague teams named Bad Apples, Disco Beaters and Queens of Steel. Skaters in the travelling A and B teams have fun alias’s including Boots Manuva, Tinchy Slider, Bunny Massacre and Woo Ha. New skater programmes are important too where talent is nurtured and where injured competitors get back to full fitness. Launched in 2007, the CCR are members of governing body World Flat Track Derby Association (WFTDA). The top of the league tables are dominated by US teams currently where the sport has spread like wildfire since its inception, but the European teams are getting more competitive all the time. The Central City Roller girls are ranked eighth in the UK and sixteenth in Europe out of 371 teams. Relying on monthly membership fees and fund-raising initiatives such as cake sales, the skaters are keen to get ’bums on seats’ and boost the sport’s popularity. Rookie Rachel Abbott said: “It’s fast and furious – great fun to watch.” You can say that again! You need your wits about you to watch roller derby let alone to play. The rules state that any part of the body between shoulder and mid-thigh is a legal target zone and any part of the body between shoulder and mid-thigh excluding hands, elbows and forearms is legal to hit with. Hits often result in skaters flying off the track and into the crowd!

NO STEREOTYPE

Don’t be put off by the tough side of the sport though. Rachel assured me that you choose at what level to be involved and it’s not necessary to dive into a competitive role. She said: “Having hated PE at school and not being one for pounding a treadmill, this is brilliant for me. The first thing you learn is how to fall. It’s also a sport that isn’t limited to a particular body shape. There are small, speedy skaters teamed with more athletic powerfully built players. There’s no stereotype.” I was struck by the camaraderie at the club. The girls compete hard, but they play hard too which bonds the teams and skaters at all levels. The skaters are chuffed with their climb through the ranks and aim to continue on this course for 2015 chasing down rivals London Roller Girls and ultimately World Champions Gotham Girls. Olympic ambitions for the sport are very real too, so watch this space for 2020.

FEARSOME TEAM ALIAS’

• Agent Dana Scurry
• Boots Manuva
• Ghouldielocks
• Scarlet Macabre
• Bunny Massacre
• Hustle’her
• Katie Clysmic
• Rubix Crude

ROLLER DERBY RULES

The game is played by two teams of five skating in the same direction around a track. Game play consists of a series of short matchups known as jams in which both teams designate a scoring player – the jammer who scores points by lapping members of the opposing team. The teams attempt to hinder the opposing jammer while assisting their own jammer playing offense and defense simultaneously.

So, when charged with checking out the Kerala Ayurveda Spa clinic in Sparkhill I must admit I wasn’t overjoyed. The lively Stratford Road doesn’t scream ‘hey relax’, but after a bit of Ayurveda research I approached the clinic with a newly-open mind. In a nutshell the ancient principles of Ayurveda state that health and happiness depend on the wellbeing of the physical, psychological and spiritual balance of a person. The consultants or Vaidyars here are extensively trained. For instance, the principle Vaidyar who, by the way, radiates contentment and calm, trained for five-and-a half years in Kerala and is a qualified doctor. The ground floor of the clinic is devoted to authentic Ayurvedic treatments for which people travel the length and breadth of the UK. Clients regularly come from London to Sparkhill to experience the real deal. No one’s suggesting that the capital doesn’t have an Ayurvedic spa, but the authenticity of the treatments here and its Keralan foundations make the clinic unique and therefore highly valued.

AND BREATHE…

Kitted out with traditional wooden massage tables and ornate steam boxes, it is colourful and exotic, but not flash. The Vaidyars believe that every human being is different in their emotional and biological make up, so each client is assessed in the consultation room before any treatment. Although I wasn’t officially assessed, interviewing the Vaidyars for this article felt like an assessment of sorts. I don’t breathe properly apparently which is true. I don’t know the last time I thought about breathing deeply. I also shouldn’t eat spicy food and apparently we’re all training ourselves to behave like machines. The Vaidyar explained: “Our bodies know how to behave. If you feel like crying, cry. If you need to sneeze, sneeze. Why stifle a sneeze? Our bodies sweat. They know how to take care of themselves, but we suppress the body’s natural responses. We’re not machines.” This made complete sense. Why do we fight our emotions and needs? It’s bonkers when you think about it. The first floor has a more Western vibe with padded tables, a neutral palette and all of the modern treatments you’d expect from a spa. I mixed old with new by having a back massage in one of the Western treatment rooms but opted for authentic Ayurvedic oils. The massage was harder than I was used to and there were definitely some ‘moves’ with my arms that I hadn’t experienced before, but it felt amazing. Something cracked in my neck – in a good way like it had needed to crack for years and I felt great afterwards.

The smell of the oil was very strong and when I got back to the office my colleagues were pretty rude! If you can time a session when you don’t have to be anywhere for a couple of hours afterwards, that’s probably advisable. There are alternative oils – the almond smells gorgeous, but I wanted to give the healing properties of the warm Ayurvedic oil a whirl which I think made a difference. As well as feeling rejuvenated, my skin felt lovely. The clinic has built up a client list of over 8,000 purely through recommendations and word of mouth. While I was getting ready to leave a woman in her twenties came in for a treatment having been recommended by her boyfriend who in turn had been recommended by his father! The plan is to launch a second clinic in the city centre which would make it more accessible and the pipe dream is to open an Ayurveda retreat with rooms. The massage style sums up the whole clinic. It’s about getting to the heart of a problem and making a difference from the inside out. If you’re looking for a bit of girlie R and R with your mates, this is not the place for you. Don’t expect a fluffy robe and slippers, but do prepare to feel revitalised.

If you can’t find what you’re looking for in Selfridges shiny new beauty hall it probably doesn’t exist. However, I find that because of its size and pizzazz I wander round in a daze of information and sensory overload without buying a bean. The clever store people have addressed this by recruiting top beauty blogger and Brummie, Rose Gallagher, to offer shoppers an insider track to beauty nirvana. Rose’s official title is Personal Beauty Shopper which is a first for Selfridges. I booked myself in for a session pronto to find out what all the fuss was about and wondered how enlightening it was likely to be. I met Rose who gave me a very warm welcome and looked like she’d been up since the crack of dawn being airbrushed and blow dried, which gave me a bit of confidence that she knew her stuff. Having been aware I was having a few treatments, I’d turned up with hair scraped back and wild eyebrows. Needless to say I felt a bit shabby.

CLUED-UP FRIEND

I’m not really a girlie-girl, but like most women I spend a sizeable chunk of my salary on beauty products, I wear a fair bit of make-up, but I don’t like to look like I’m wearing a lot of make-up and have worn the same perfume since I was 19. Happy to try something new (within reason) Rose and I set off on a tour of the hall. Because Rose isn’t dedicated to one particular brand, her knowledge is vast and I didn’t feel like I was being sold to which I thought I might. Rose asked me a lot of questions and understood likes and dislikes early on, so we didn’t waste time on brands that definitely wouldn’t appeal. Her top picks were all new to me and not necessarily from brands that I’d naturally gravitate to, like RMK. I didn’t feel any pressure to buy – it was more like browsing with an extremely clued-up friend, but I’ve since bought RMK’s cleansing balm which has made a difference. After taking things at a leisurely pace and learning a lot, I left Rose and headed off across the hall for a manicure. I never paint the nails on my hands with anything other than a clear top coat which seemed like a waste of a good manicure, so faced with 42 colour options I plumped for Midnight Blue. Nail technician Lauren had only been at the store for three days, but was a joy and my manicure stayed looking slick for a week which is pretty good going. The Salt of the Earth products she used smelled delicious. Lauren also chose something called Dadioil for the cuticles and the skin around my nails which also smelled gorgeous and was really smoothing. Next, I was off to the hair bar. While there is still a full Umberto Giannini salon, they’ve installed a blow dry bar next to the nail treatments and Blink Brows so you can get your nails, brows and hair sorted swiftly without moving very far. You can have a full wash and blow dry, but I opted for dry styling and a glass of fizz thank you very much.

HERE COME THE CURLS

I don’t know what came over me next – it could’ve been the champagne or maybe the prolonged intoxication of a beauty hall, but I agreed to having curls in my otherwise mildly wavy long hair. This was very out of character, but 20 minutes and some GHD wizardry later, I hopped off my chair happily sporting big, bouncy, super shiny hair to Blink to sort out my brows. Threading has always been the treatment of choice for my brows and this was as good as any I’d had plus the head massage was unexpected and very lovely. When I left the store nearly three hours after meeting Rose I felt utterly pampered. The experience had definitely exceeded my expectations and been much more relaxing than I’d thought. That’s mainly down to Rose who is an absolute darling – she’s warm, softly spoken and talks with real beauty knowledge. The things I’d been apprehensive about, like having my hair done in the middle of a retail space or being pushed into buying a plethora of products, were unfounded. I didn’t even notice anyone else while having my hair done and while I did buy a few bits, there was certainly no pressure. I’d do it all again for sure – and I might even treat my mum!

As far as whirlwinds go it doesn’t get much breezier than Beth Sherburn’s life these past two years. One minute the talented young musician from Dudley was working on the make-up counter in Debenhams, the next she was writing and recording her own songs and appearing on stage with some of the biggest names in the music business. Last month she launched her latest single, Joker, which sees her joined by US rap star Lil Wayne, and she’s also immersed working on a new album due out next year. “I still find it hard to take it all in,” she says. “Music was always something I wanted to do and I worked really hard to try and get into the business. Then it happened by complete accident, and now I just feel so lucky because I’m doing what I really love.”

MUSIC SUPREMO

That accident was the kind of break that every unknown musician dreams of – the kind that you hear and read about but never think actually happens in real life. “I was singing along to the shop music in the store – it was Michael Buble’s Christmas song, and this guy came up to me and said I had a great voice. Then he said he was a record producer.” He was John McLaughlin, the music supremo behind mega bands Busted, Girls Aloud and Take That. John was in Debenhams, Merry Hill buying a last-minute gift for his wife after attending a meeting in the city. “It really was a case of me being in the right place at the right time,” said Beth. He asked Beth to work with him in his studio and she has since also collaborated with songwriter Jud Mahoney who has worked with some of the world’s biggest stars including Michael Jackson. The top music men soon discovered there’s a lot more to Beth than just her voice. A classically trained pianist, she also plays a host of other instruments including guitar, clarinet and saxophone. But her great love is singing and song writing – her new single is one of the first she penned. “The style is urban pop, which is also what the album will be. Most of what I write is based on experiences in my life. Generally my music tends to starts with a lyric which pops into my head. This can happen anywhere, anytime – which is why I always carry around a Dictaphone in my bag. “When something comes into my head which might make a song, I start singing it – I get some really odd looks from people at times! Then I go home or to the studio and work out the chord structure of the song.” The 23-year-old admits she was fortunate growing up in a house where music was important. “My parents took me to piano lessons and my life just became all about music. I was inspired to play the piano and write songs by Alicia Keys, who I love. I entered loads of competitions, took part in local musicals and workshops and did all the things someone does to try and get in.” Beth attended Ellowes Hall School in Dudley and as a 14-year-old performed at Birmingham Rep Theatre with Matthew Kelley in Don Quixote. She was also part of a gospel choir which sang at the Royal Albert Hall with Katharine Jenkins and then won a national songwriting competition judged by Bee Gees legend Robin Gibb. But it wasn’t until Lady Luck intervened that Beth got her big break. A lucrative record deal soon followed and “life has been pretty manic ever since”, says Beth.

CHERYL COLE

Her mum and dad, grandparents and one of her two sisters still live in Dudley and she makes sure she sees them as often as she can. “ I spend a lot of time in London now because in this business you have to. But I never forget my roots are in the Midlands.” A crazily busy schedule means Beth is dashing around the world, performing at dance venues and festivals in New York, Los Angeles, Ibiza and back here in the UK in London and Birmingham. Fresh from returning from her Joker video shoot in Ibiza, Beth has been appearing alongside names such as Cheryl Cole, Conor Maynard and Katy B. She says her dream is to sing with and write for her musical hero, Beyonce. “She is so amazing and such an inspiration. But more than anything I just want to carry on doing what I love and working really hard to achieve everything I can.”

I’d stayed at the Marriott a few times but never sampled the spa. It used to be my hotel of choice when I lived in the capital but needed to be in Birmingham for business. It’s also a stone’s throw from Simpson’s which was always a bonus! The spa is located on the lower ground floor of the hotel and the lovely Elizabeth was on hand to give me a tour. When I say tour, the spa is quite small so it was a quick one, but that was a plus point for me. Its size meant it felt friendly, quiet and relaxed yet it has all the facilities you’d expect from a really great spa.

ROOM WITH A VIEW

The three treatment rooms are all equipped with customary low lighting and hypnotic spa music. The pool looked very inviting although I couldn’t swim due to a beauty related injury – a long story and thankfully nothing to do with the Marriott. Firstly, it’s worth mentioning the ceiling. Sometimes when you’re lying flat on your back in a spa it’s clear that nobody who works there has ever experienced the same view because you’re left gawping at an air-conditioning unit or something equally ugly. Here each treatment room has an attractive cream and metal drape above the bed which is a really nice touch. The range of treatments is extensive, but I opted for a facial as my skin needed some serious wizardry to get it back on track. Blotchy and dry is probably not a therapist’s dream, but I was hoping they could help. Elizabeth gave me a thorough consultation and we ran through my skin type and skin care regime in detail.

FACE FACTS

All the products used are Decleor which I love, so this all sounded promising. After face mapping and cleansing came exfoliation. I’m used to buffing my skin with a grainy product that feels like it’s doing the job, but the Decleor version was a thick smooth paste that was applied then rubbed off without any scrubbing. This might be where I’m going wrong. Although it felt strange it worked a treat and left my skin feeling much smoother. The face mask and the shoulder and neck massage that followed felt fantastic. I hadn’t felt particularly stressed when I arrived, but now completely chilled out I realised I probably was. My shoulders dropped and I felt great. After leaving the treatment room I made my way to the relaxation room which I didn’t find that relaxing. The furniture is more akin to a waiting room, but it’s a minor detail as the loungers by the pool are a perfect place to chill out.

AFTER GLOW

The after-care advice from Elizabeth was great. She recommended a couple of products to try at home and advised working a monthly facial into my regime which at a mere £29 would slot in nicely. On the day after my treatment I was a bit pink, but over the following couple of days I did notice a difference. My skin felt plumper and smoother and generally a bit younger which I guess is what we’re all striving for. Whenever I’ve found a spa experience or treatment I particularly rate like this one, I say convincingly that I’ll definitely go back and I hardly ever do. The difference here is I’ve already made the call and booked another facial which is very telling indeed.

Have you been wanting to get your teeth into something new and exciting? Well the wonderful world of triathlons may be right up your street! Originating as far back as 1920s and said to have been conceived in France, the modern triathlon as we know it was first raced in America in 1974. The world famous Ironman long distance event was established three years later in Hawaii. The sport itself comes in many different variations all based on three continuous and sequential disciplines, the most popular being triathlons involving swimming, cycling and running. Athletes compete for a fastest overall course completion time including timed transitions between the individual swim, cycle and run components. What’s really great about the sport is that it allows complete amateurs to compete side-by-side with elite professional athletes, creating an amazing, inspiring and exciting experience for all concerned.

FAMOUS NAMES

Maybe that’s why triathlons are booming here in the UK, with the number of people taking part rocketing by more than 300 per cent in the past five years. It’s a trend that’s mirrored by some of the world’s most famous names – with the likes of Hollywood actor Matthew McConaughey, racing driver Jenson Button, superstar Jennifer Lopez and TV presenter Davina McCall being bitten by the ‘Tri-bug’. On the outset, you might be thinking triathlons equal finely-tuned athletes racing with equipment that costs of thousands of pounds, sporting beautifully honed and toned bodies, dressed in unforgiving rubber and Lycra. But actually the sport is accessible and open to absolutely everyone – the beauty is that while you have three disciplines to master, each one is really achievable. (The chances are that at some stage you either swam or ran for your school or college anyway.) This is partly because the range of distances available means whatever your speed, background or ability, you can have a go. Despite being an ‘endurance sport’ some races can be as short as a 400m swim, a 20k cycle and a 5k run – still hard work but definitely do-able. What’s more, it’s not only a great way to get fit – the average triathlete burns off about 800 calories an hour ¬– but to have fun, too.

ON YOUR MARKS, GET SET…

Top tips for a ‘newbie’ racing a super sprint or sprint event in a swimming pool.

1. Enter a local race or venue that you are reasonably familiar with. If not, make sure you go to the race briefing and drive the cycle route
2. Don’t spend a fortune on the gear – you will need a swimming costume/trunks, goggles (a swimming cap will be provided), shorts, T-shirt or vest, safety pins, trainers, cycling helmet, sunglasses and a bike of any sort as long as its in good working order and is suitable for the road. You should also take a towel and a change of clothes and trainers.
3. Eat and drink plenty of water the day before you race. Don’t worry about ‘fuel’ for the actual race, such as gels, etc. Just eat a good breakfast and then maybe a banana an hour before.
4. To keep yourself well-hydrated make sure you have a full water bottle on your bike.
5. Don’t do any intense training on your legs or arms for three to four days before you race.
6. When you arrive in transition from the swim, put your T-shirt and shorts on first (your race number should already be attached to your T-shirt) then your helmet (practice clipping and unclipping it beforehand or you may struggle and lose time ¬¬– like I did the first time!)
7. Just before you finish the cycle phase, take on plenty of water so you are fully hydrated for the run.
8. Last but not least… remember to smile and enjoy your race, and wave furiously at your supporters. For you first three or four events just have fun and get used to the whole experience – after that you can get a bit more serious!

Thanks to some rogue sat nav directions I arrived at the spa at Lea Marston a little late and completely unrelaxed. A stickler for punctuality I knew I would find it difficult to let it go. I bundled apologetically through the door and was met by the serene Sally who wasn’t fazed by my lateness at all or didn’t show it in any case. She told me to relax and talked me through the schedule for the day which sounded great.

AND RELAX

There is something about the heat and light in a good spa that puts me in holiday mode. While I wasn’t quite there yet the signs were good. By the time I’d slipped into a fluffy white robe I felt my shoulders fall an inch or so and the frown eased slightly. An Elemis facial and deep tissue massage was on the cards as well as use of the health club and relaxation lounge. Also, as it was the week before Christmas a three course festive lunch would be served which I wasn’t sure I’d be in the mood for, but given my lack of punctuality earlier I didn’t want to seem like a tricky customer, so I went with it for now.

IMPRESSIVE POOL

I’d planned to swim before my treatments as it always seems a waste of a good facial to dive into chlorinated water afterwards. I missed out on this due to my lateness, but the pool looked fantastic. All too often, spas shoe horn in tiny odd shaped pools because they need to, but this one was a decent size and looked really inviting. Although I was the only person having a spa day (it was a Monday), the club seemed to be thriving. Members were enjoying the pool and there was a very popular exercise class going on when I arrived. The atmosphere was really lovely and welcoming.

TREATMENT TIME

I began with the deep tissue massage which was just what the doctor ordered. Just the right amount of pressure was applied and I felt immediately relaxed. The oils smelled delicious and the customary spa ‘music’ provided the hypnotic soundtrack. In any other setting I wouldn’t dream of listening to crashing waves, but somehow it works in a treatment room. There wasn’t a consultation as such which I would have expected before any treatment, but it didn’t actually matter. I think the therapist chose the type of facial perfectly to suit my age and skin. The Elemis Advanced Anti-Ageing facial using the pro collagen range was fabulous for me. The combination of cleansing, massage and oils was lovely and a scalp massage topped off the treatment perfectly.

RELUCTANT DINER

I relaxed for a while in the relaxation lounge before heading off to lunch which as suspected I wasn’t ready for. Thankfully there was an alternative to turkey with all the trimmings in the form of sea bream which was absolutely superb followed by a really fresh fruit platter. The dining room for spa goers is separate from the main restaurant which avoids the awkwardness of sitting next to a suited business man while wearing a fluffy robe and slippers.

THE DAY AFTER

I have to say I felt very fresh faced the next day. I’ve had Elemis facials before and this one was particularly good. The best endorsement I can give it is from one of my daughters. She’s six years old, very observant and doesn’t mince her words. For instance, when I’d endured a large pimple on my chin for over a week she quizzed me: “Mummy, are you bored of looking like Nanny McPhee?” So when she looked at me curiously the day after my treatment I wondered what gem would emerge. “Mummy, when will you get wrinkles?” Enough said. This might just be an essential monthly trip worth making minus the idiotic sat nav of course.

Heading down the drive towards Wildmoor Spa was like driving towards a stately home. Lambs were grazing and daffodils blowing in the gentle breeze in the field opposite – very picturesque. I’d expected it to be a quiet Tuesday morning but the reception area provided a delightful hum of background noise, with couples drinking healthy (and delicious looking) smoothies, a gathering of lunchtime diners and spa guests luxuriating in comfy chairs donned in the requisite robes. This is not a place where people nip in, get their gruelling workout over and done with and then head straight back out again. Wildmoor seemed like a place where people really wanted to spend time and relax.

On a tour around the spa, I could see why. Those chilling out around the swimming pool looked as content as if they were on a Caribbean beach. Whether this was due to the cosiness of a double hammock or lounger or the moveable heat lamps was anyone’s guess. Although there were a few committed swimmers, the sauna, Jacuzzi and steam room was the place to be for many. Upstairs, the gym had a steady flow of members. Equipment can only be accessed via a Wildmoor key which seemed like a novel idea. However, manager ‘H’ informed me that it also allows the staff to keep an eye on members and make sure they’re sticking to their fitness plans. An incentive to keep training if ever I heard one.

The spa offers everything you could wish for. Focus appears to lie with nature and natural treatments using organic ingredients. The changing rooms for example are named Chrysalis while the 10 spa rooms had exotic, calming names such as Tiger Lily and Honeysuckle. The treatment rooms themselves were absolutely huge. I’ve been to spas before where the rooms are no bigger than a broom cupboard but it was like walking into a hotel suite. There was more than enough room for both a guest and a therapist to move around.

I was also impressed with the mud rooms where couples or friends can enjoy the Rasul treatment. This is a private steam chamber where guests can cover themselves from head to toe in nutrient-rich muds and clays and have a bit of unwinding, messy fun before being surrounded by steam. A gentle rain shower then falls, cleaning the body and leaving it with a healthy glow. It looked like something out of an Indian temple. Definitely a treat to bear inmind formy next anniversary.

After slipping into my robe (so comfy I could have fallen asleep there and then), I made my way to the waiting room. I didn’t want to leave. A conservatory packed with interesting magazines, loungers that felt like you were nestling in a bed of feathers and the warmest blankets I’d ever felt made me feel like I was on a wonderful foreign retreat. Head therapist Annie plucked me from my drowsy state and took me to my room to explain about the body and face sensation treatment I was due to have. She asked me what I wanted to achieve from the procedure – relaxation – and tailored the treatment to suit my requirements. Rose, camomile and lavender were used to soothe my aching muscles and prepare me for a wonderful night’s sleep. It certainly worked. I was in bed by 10 o’clock that evening.

Annie began by using hot mitts to brush my back to stimulate my circulation and refresh my body before the intensive work began. I’d requested a two-tone attack on my body with a mixture of cool and hot lotions. A menthol ice cold (or so it felt) gel was applied to revitalise and refresh my muscles before my tired legs were soothed by a hot stone massage. Although you can opt to just enjoy a hot treatment, I highly recommended the double pronged attack – you can truly feel the heat working its magic. Annie moved on to my back working her way down with the mixed gels to lift out all my aches and pains. By the time she’d finished, I felt so relaxed that I didn’t want to move.

To my delight, (I’d completely forgotten about phase two of the treatment) Annie instructed me to roll over  on to my back so she could begin my intensive anti-ageing, deep cleansing facial. After gently exfoliating my face, a variety of serums were applied before Annie popped a setting mask on. Embarrassed though I am to admit it, I have no recollection of this. I’m pretty sure I fell asleep for the first time during a spa treatment. Clearly I was feeling a little too relaxed. However Annie was far too professional to mention my little misdemeanour. After removing the mask (which woke me up), she gave me a shoulder and décolleté massage to release any remaining tension.

I left feeling as if I was walking on air. After several stressful weeks which have seen me looking rather tired, I emerged refreshed and exuding youthful radiance. For a confidence boost or simply for some much needed unwinding, Wildmoor Spa has the answer.