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How to Prepare Your Body for an Endurance Event

Thu, 06 Nov 2025 12:56:42 GMT

Training for an endurance event, whether it’s a half-marathon, triathlon, or long-distance cycling challenge, demands consistent effort and smart recovery. While training builds endurance, it also causes muscle fatigue, tightness, and micro-injury that can impact performance.

At Vee Fitness Sports Massage in Hendon, we help athletes and recreational runners prepare their bodies safely and effectively. Here’s what the science says about how to prepare your body for endurance training and how massage can support you every step of the way.

1. Why Recovery Matters for Endurance Training

Endurance training involves repetitive, high-volume movements that stress muscles, joints, and connective tissues. Without adequate recovery, this stress accumulates and leads to fatigue, decreased performance, and potential overuse injuries.

A meta-analysis of recovery interventions found that massage is one of the most effective methods to reduce delayed onset muscle soreness (DOMS) and perceived fatigue after exercise (1).

Similarly, another large review confirmed that while massage does not directly enhance measurable performance outcomes (such as sprint times), it improves flexibility and short-term muscle recovery — both key factors in endurance performance (2).

2. When to Schedule Massage in Your Training Cycle

Timing matters when it comes to sports massage. Strategic scheduling helps you recover faster, reduce injury risk, and maintain training intensity.

During training blocks: Massage every 1–2 weeks can help prevent tightness from building up.
After long runs or intense sessions: A gentle recovery massage within 24–48 hours aids tissue repair and reduces soreness (3).
Before an event: A lighter, stimulating massage 2–3 days before a race helps loosen muscles without causing post-massage soreness.
After an event: A recovery massage 24–72 hours post-race can accelerate healing and reduce stiffness.

Massage helps manage muscular tension, improve circulation, and promote the parasympathetic response — encouraging relaxation and better sleep, which are essential for full recovery (4).

3. Massage Techniques That Support Endurance Athletes

At our Hendon sports massage clinic, we often use a combination of techniques tailored to your training phase:

Effleurage and petrissage: To enhance circulation and remove metabolic waste.
Myofascial release: To improve tissue mobility and elasticity.
Trigger point therapy: To address localised areas of tightness or referred pain.
Active release techniques: To restore full range of motion in overworked muscles.

Evidence supports these methods for improving muscle flexibility, decreasing pain perception, and reducing markers of muscle damage (5)(6).

4. Combine Massage with Evidence-Based Recovery Habits

Massage is most effective when paired with a holistic recovery strategy:

Sleep: Aim for 7–9 hours per night; deep sleep stages promote growth hormone release critical for tissue repair (7).
Nutrition: Post-exercise meals rich in protein and carbohydrates enhance glycogen replenishment and muscle recovery.
Hydration: Rehydrate with electrolytes to maintain blood volume and nutrient delivery.
Active recovery: Light aerobic sessions, foam rolling, and mobility work between training days promote circulation without adding stress.

Combining these strategies with regular sports massage produces the best recovery outcomes (8).

5. Common Mistakes Before a Race

Even experienced athletes can make recovery errors leading up to race day:

❌ Getting a deep-tissue massage the day before a race — this may cause temporary soreness.
✅ Instead, opt for a lighter, flushing massage 2–3 days before to optimise tissue readiness.
❌ Skipping hydration or neglecting rest during taper week.
✅ Prioritise sleep, nutrition, and gentle movement instead of hard training sessions.

A structured pre-event recovery plan helps ensure you arrive at the start line fresh and injury-free.

Endurance performance depends as much on recovery and preparation as on the miles you log in training.

At Vee Fitness Sports Massage in Hendon, we specialise in helping athletes and runners optimise their preparation with targeted massage, mobility coaching, and personalised recovery plans. Whether you’re training for your first 10K or a full marathon, our evidence-based approach helps you train smarter — not just harder.

Book your Hendon sports massage today and get your body race-ready.

References:

1) Poppendieck, W., et al. (2016). Massage and performance recovery: a meta-analytical review. British Journal of Sports Medicine, 50(18), 1292–1301. https://doi.org/10.1136/bjsports-2015-095357

2) Guo, J., et al. (2020). Effects of massage on delayed onset muscle soreness and recovery of muscle function: a systematic review and meta-analysis. Frontiers in Physiology, 11, 1228. https://pubmed.ncbi.nlm.nih.gov/32426160/

3) Weerapong, P., et al. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine, 35(3), 235–256.

4) Arroyo-Morales, M., et al. (2011). Psychophysiological effects of massage after exercise. Journal of Strength and Conditioning Research, 25(2), 532–539.

5) Crane, J. D., et al. (2012). Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Science Translational Medicine, 4(119), 119ra13.

6) Shojaei, M., et al. (2024). Effects of sports massage on muscle performance and recovery: a systematic review and meta-analysis. Journal of Bodywork & Movement Therapies, 38, 100–113.

7) Fullagar, H. H. K., et al. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance and recovery. Sports Medicine, 45(2), 161–186.

Dupuy, O., et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Frontiers in Physiology, 9, 403.

Massage for Desk Workers – How to Fix Back and Neck Pain

Thu, 30 Oct 2025 05:33:54 GMT

If you spend your workday at a desk, you’ve probably felt that familiar tightness in your neck, shoulders, or lower back. Long periods of sitting cause muscle tension, reduced circulation, and postural imbalances — all of which can lead to chronic pain over time.

At our Hendon sports massage clinic, we help desk workers every week who are dealing with stiffness, tension headaches, and reduced mobility. This article explains how massage therapy can help — and what the science says about managing desk-related pain effectively.

1. Why Sitting Hurts: The Science Behind Desk Pain

Modern office work demands sustained static posture. This leads to muscle imbalances, especially tightness in the hip flexors, upper trapezius, and pectorals, and weakness in the glutes and deep neck flexors.

A 2020 study on female desk workers found that those with low back pain had reduced hip movement and increased lumbar motion, showing that poor movement patterns contribute to discomfort (1).

Other studies have consistently shown a high prevalence of neck and shoulder pain in office-based workers due to static postures, repetitive tasks, and psychosocial stress (2)(3).

2. What Research Says About Massage for Desk Workers

Massage therapy is widely used for managing musculoskeletal discomfort in office workers. Evidence shows that it can provide both physical and psychological benefits:

A randomised controlled trial found that manual therapy (including massage) was feasible and effective in reducing work-related neck and shoulder pain (4).
Another systematic review concluded that massage offered immediate relief for neck and shoulder pain compared with no treatment, though results were similar to other active therapies (like stretching) in the longer term (5).
A workplace trial using massage chairs demonstrated reduced neck and shoulder pain intensity and improved range of motion among office workers (6).

In short: massage can reduce tension, ease discomfort, and promote better posture when used consistently — especially as part of a broader ergonomic plan.

3. Massage + Movement: The Best Combination

Massage helps release tight muscles, but for lasting change, you need to restore proper movement patterns. Evidence suggests that combining massage with stretching, strengthening, and postural awareness leads to longer-term improvements (7).

Try these simple changes between sessions:

Stand up every 30–45 minutes for micro-breaks.
Perform gentle neck and shoulder rolls several times a day.
Stretch the hip flexors and chest regularly.
Strengthen glutes and upper back muscles to offset sitting posture.

At our sports massage clinic in Hendon, we often integrate corrective mobility advice alongside hands-on treatment to support long-term postural health.

4. Psychological and Performance Benefits

Desk-related pain isn’t just physical. Prolonged tension can raise cortisol levels, reduce concentration, and affect productivity. Massage therapy has been shown to reduce anxiety, improve mood, and lower stress hormones (8).

Regular massage therefore helps not only your muscles — but also your overall mental wellbeing and work performance.

5. How Often Should You Have a Massage?

For persistent neck/shoulder or lower-back tension: every 1–2 weeks initially.
For general wellbeing and maintenance: every 3–4 weeks can help prevent symptoms returning.
Combine sessions with ergonomic adjustments and daily movement for best results.

Remember: preventing stiffness is easier (and cheaper) than treating chronic pain.

Long hours at a desk don’t have to mean constant pain. With a combination of evidence-based massage therapy, postural correction, and movement habits, you can feel looser, stand taller, and work more comfortably.

If you’re in North London or Hendon, book a desk-worker massage session today. Our expert therapists specialise in sports massage for office workers and can tailor a plan to help you fix back and neck pain for good.

References:

Kudo, S., et al. (2020). Differences in trunk and hip movement between female desk workers with and without low back pain. Journal of Physical Therapy Science, 32(11), 728–733. https://pubmed.ncbi.nlm.nih.gov/33132530/
Cagnie, B. et al. (2007). Individual and work-related risk factors for neck pain among office workers: a cross-sectional study. European Spine Journal, 16(5), 679–686.
Brandt, M., et al. (2004). Work-related neck and shoulder pain among office workers: prevalence and risk factors. Occupational Medicine, 54(2), 102–108.
Hartvigsen, J., et al. (2013). Feasibility of manual therapy for work-related neck and shoulder pain: a pilot randomized trial. Chiropractic & Manual Therapies, 21(1), 5. https://pmc.ncbi.nlm.nih.gov/articles/PMC5080143/
Furlan, A. D., et al. (2015). Massage for mechanical neck disorders: a systematic review. Cochrane Database of Systematic Reviews, (9), CD004871. https://pmc.ncbi.nlm.nih.gov/articles/PMC3600270/
Choi, E., et al. (2023). Effect of a massage chair on neck and shoulder pain in office workers: a randomized controlled clinical trial. Journal of Back and Musculoskeletal Rehabilitation, 36(5), 961–969. https://doi.org/10.3233/BMR-220221
Bervoets, D. C., et al. (2015). Massage therapy has short-term benefits for people with common musculoskeletal disorders: a systematic review. Journal of Physiotherapy, 61(3), 106–116.

Field, T. (2016). Massage therapy research review. Complementary Therapies in Clinical Practice, 24, 19–31.

Best Recovery Tips After the Gym – Hendon Sports Massage Expert

Fri, 24 Oct 2025 12:53:57 GMT

After a tough gym session, recovery is just as important as training itself. Without effective recovery, muscles remain tight, fatigue builds, and performance declines. At our Hendon sports massage clinic, we see many gym-goers struggling with soreness and stiffness that could easily be managed through evidence-based recovery strategies — including massage, mobility work, and sleep optimisation.

1. Understand Delayed Onset Muscle Soreness (DOMS)

DOMS is the muscle stiffness and tenderness that typically occurs 24–72 hours after intense or unfamiliar exercise. It’s caused by microtrauma in muscle fibres leading to inflammation and temporary loss of strength.

A systematic review of 99 studies found that massage was one of the most effective recovery strategies for reducing DOMS and perceived fatigue after exercise (1). Similarly, another meta-analysis confirmed that massage improves flexibility and muscle soreness, even if it doesn’t directly enhance strength or power performance (2).

2. Why Sports Massage Helps

Research supports sports massage as a valuable tool for gym recovery:

Massage reduces blood markers of muscle damage (such as creatine kinase) and inflammation (1).
It improves joint range of motion and flexibility, allowing more efficient movement patterns (2).
It has psychological benefits — decreasing anxiety and improving readiness to train again (3).

This makes post-gym massage a key element of an evidence-based recovery plan.

3. Combine Massage with Active Recovery

Massage works best when paired with active recovery — low-intensity movement such as walking, swimming, or mobility drills. These activities promote blood flow and reduce residual stiffness.

Research consistently shows that the most effective recovery programs are multifactorial, combining massage, gentle activity, and good sleep hygiene (1).

4. Nutrition, Hydration, and Sleep: The Unsung Heroes

Massage helps the muscles, but recovery happens systemically. To maximise your sports massage session:

Rehydrate properly after your workout.
Consume a balanced meal rich in protein and carbohydrates within 1–2 hours post-training.
Prioritise 7–9 hours of quality sleep, as growth hormone release peaks during deep sleep and aids muscle repair.

5. When and How Often to Book a Massage

After heavy gym sessions, book a sports massage within 24–48 hours.
For regular exercisers (3–5 sessions per week), a massage every 1–2 weeks is ideal for prevention and recovery.
For moderate exercisers, monthly sessions may suffice.

After a sports massage, allow a rest period of around 24 hours before heavy training, since soft tissues may be temporarily more pliable (4).

Effective recovery is what separates consistent athletes from injured ones. By combining smart training with evidence-based sports massage, you’ll recover faster, move better, and train harder — without setbacks.

If you’re based in Hendon or North London, book your sports massage in Hendon today and experience how professional recovery can transform your performance.

References:

1) Poppendieck, W. et al. (2016). Massage and performance recovery: a meta-analytical review. British Journal of Sports Medicine, 50(18), 1292–1301.

2) Guo, J. et al. (2020). Effects of massage on delayed onset muscle soreness and recovery of muscle function: a systematic review and meta-analysis . Frontiers in Physiology , 11, 1228. https://pubmed.ncbi.nlm.nih.gov/32426160/

3) Arroyo-Morales, M. et al. (2011). Psychophysiological effects of massage after exercise. Journal of Strength and Conditioning Research , 25(2), 532–539.

4) Katie Bell Physiotherapy. (2023). How long should you rest after a sports massage?

The Benefits of Sports Massage for Active Individuals

Tue, 18 Mar 2025 10:53:28 GMT

Sports massage is a specialised form of massage therapy designed to support active individuals, whether you're an athlete or someone who enjoys regular physical activity. This type of massage offers numerous benefits that can enhance your performance, aid recovery, and prevent injuries. In this blog post, we'll explore the key benefits of sports massage and how it can be an essential part of your fitness routine.

1. Improved Flexibility and Range of Motion

One of the primary benefits of sports massage is its ability to improve flexibility and range of motion. By targeting specific muscle groups and using techniques such as deep tissue manipulation and stretching, sports massage helps elongate muscle fibres and reduce stiffness (1). This can lead to enhanced performance in activities that require flexibility, such as running, cycling, and swimming.

2. Enhanced Recovery from Exercise and Injury

Sports massage promotes blood flow, which helps flush out toxins like lactic acid and reduces inflammation (2). This process accelerates recovery from intense workouts and injuries, allowing you to return to your peak condition more quickly. Regular sports massage can also minimise muscle soreness and prevent overuse injuries (3)

3. Reduced Muscle Tension and Pain

Muscle tension and pain are common issues for active individuals. Sports massage targets tight areas and trigger points, providing immediate relief and improving overall mobility (4). This can be particularly beneficial for preventing injuries caused by muscle imbalances and repetitive movements.

4. Improved Circulation

Enhanced circulation is another significant benefit of sports massage. By increasing blood flow to the muscles, sports massage helps deliver essential nutrients and oxygen, which are crucial for muscle repair and growth (5). Improved circulation also aids in the removal of metabolic waste products, further supporting recovery.

5. Stress Reduction and Mental Relaxation

Physical activity can sometimes lead to mental stress and fatigue. Sports massage not only addresses physical issues but also promotes relaxation and reduces stress (1). The calming effects of massage can help improve your mental well-being, making it easier to stay focused and motivated in your fitness journey.

Are you ready to experience the benefits of sports massage? Book your appointment today at Vee Fitness and take the first step towards enhancing your performance and recovery. Visit our website at www.veefitness.co.uk to learn more and schedule your session here .

References:

1) Davis, H. L., Alabed, S., & Chico, T. J. A. (2020). Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine, 6(1), e000614. doi:10.1136/bmjsem-2019-000614. Available at: BMJ Open Sport & Exercise Medicine

2) Hinge Health. (2025). What Is a Sports Massage and Its Benefits. Available at: Hinge Health

3) Iler, D. (2025). 11 Benefits of Sports Massage: Your Key to Injury Prevention. Available at: Iler Method Massage

4) Kowalska, A. (2024). Top 10 Benefits of Sports Massage for Both Athletes and Non-Athletes. Available at: Fine Tune Allied Healthcare

5) Stebbins, E. (2024). Professional Sports Massage: Evidence-Based Practices Explained. Available at: True Balance Pain Relief

Busting the Back Pain Myth: Unveiling the Truth for Corporate Warriors

Fri, 01 Dec 2023 14:52:07 GMT

Back pain is a prevalent issue, especially among those leading high-stress corporate lives. However, misconceptions about back pain exercises can hinder effective relief. Let’s debunk five common myths and provide evidence-based insights to guide you on a journey to a pain-free life.

Myth 1: High- Intensity Workouts Aggravate Back Pain

Contrary to popular belief, high intensity workouts can be beneficial for back pain. Research indicates that tailored, supervised exercises, including high-intensity training, contribute to improved functional capacity and reduced pain (1).

Myth 2: Bed Rest is the Best Solution

Extended bed rest mat exacerbate back pain. Scientific studies recommend maintain normal daily activities and incorporating gently exercises to enhance recovery and prevent chronicity (2).

Myth 3: Specific Exercises Targeting the Back are Ineffective

Targeted back exercises are crucial. Evidence suggests that a combination of general fitness activities and specific back exercises yields better outcomes in managing and preventing back pain (3).

Myth 4: Pain Equals Damage

Experiencing pain during exercises doesn’t necessarily indicate harm. Scientific literature highlights that fear-avoidance beliefs can contribute to chronicity, empathising the importance of graded exposure to activities, even with some discomfort (4).

Myth 5: Once Pain is Gone, Exercise is Unnecessary

Maintaining a consistent exercise routine is crucial for long-term back health. Studies show that continued exercise helps prevent the recurrence of back pain and enhances overall well-being (5).

Remember, an evidence-based approach tailored to your needs is key to busting these common myths and achieving lasting relief from back pain.

References:

1) O’Sullivan et al. (2020). Back to basics: 10 facts every person should know about back pain. British Journal of Sports Medicine, 54(12), p698-699.

2) Six myths and misconceptions around lower back pain https://www.kingshealthpartners.org/latest/3744-six-myths-and-misconceptions-around-lower-back-pain

3) Back Pain: Common Myths and what to do when it strikes https://www.physiotherapymatters.co.uk/blog/back-pain-common-myths-and-what-to-do-when-it-strikes/

4) Busting myths about back pain https://newtonphysio.com/blog/busting-myths-about-back-pain/

Low back pain – Myths vs Fact (Part 2) https://www.chiswick-physio.co.uk/blog/lowbackmythsvsfacts2

The Common Mistakes that Aggravate Back Pain

Thu, 23 Nov 2023 12:36:28 GMT

Back pain is a common issue, especially for individuals in high corporate jobs who may spend long hours sitting. Unfortunately, some well-intended exercises can exacerbate rather that alleviate back pain. Scientific studies emphasise the importance of addressing this issue to promote effective back pain management.

The Mistake:

Heavy physical work, improper weightlifting techniques and poor exercise habits are major contributors to back pain (1)(2)(3). Engaging in exercises that involve bending, twisting or using excessive weights can strain the lower back, exacerbating pain instead of relieving it.

How to Correct It:

1) Proper form: Ensure exercises are performed with correct form, especially in weightlifting and activities involving bending and twisting.

2) Moderation: Avoid excessive weights and high-impact exercises, focusing on gradual progression.

3) Core Strengthening: Incorporate core-strengthening exercises to provide better support to the spine.

4) Consultation: Seek guidance from a healthcare professional or fitness expert to tailor the exercises to your needs.

Remember, while exercises may offer relief incorrect techniques can lead to more harm than good. Tailoring a fitness routine to address specific need and consulting with professionals can significantly contribute to a healthier and pain-free back.

References:

1) Heneweer et al. (2011). Physical Activity and Low Back Pain: A Systematic Review of Recent Literature. European Spine Journal, 20(6), p826-845

2) Fares et al. (2020). Low Back Pain Among Weightlifting Adolescents and Young Adults. Cureus, 12(7), e9127

3) 10 Exercises That Cause Back Pain: https://www.sapnamed.com/blog/10-exercise-mistakes-that-cause-back-pain/

How Does Improving My Shoulder Strength Improve My Golf?

Tue, 27 Jun 2023 15:03:01 GMT

Shoulfer strength plays a significant role in improving performance in golf. Here are some ways in which shoulder strength can positively impact your golf game:

1) Increased Clubhead Speed: Strong shoulder muscles allow for a more powerful and efficient golf swing, resulting in increased clubhead speed. This can lead to longer drives and better overall distance on your shots (2).

2) Improved Control: Strong shoulders contribute to better control of the clubhead through impact. This control is essential for accuracy and consistency in your shots (2).

3) Enhanced Rotation: Adequate shoulder strength allows for proper rotation in the backswing, which is crucial for generating power and maintaining a smooth and efficient swing motion (2).

4) Scapular Stability: Strong shoulder muscles, specifically the scapular muscles, provide stability to the shoulder joint, allowing for better control and reduced risk of injury during the golf swing (2).

5) Improved Muscle Power: Strengthening the muscles in your shoulders can increase your muscle power, allowing for more explosive movements in your swing and generating greater force on the ball (1).

6) Injury prevention : Developing shoulder strength helps reduce the risk of shoulder injuries that can occur due to the repetitive nature of the golf swing. Strengthening the muscles around the shoulder joint provides stability and support, minimizing the chances of strain or overuse injuries (2).

Incorporating exercises that target the shoulder muscles, such as scapular push-ups, wall slides, Y's and T's, and band pull-aparts, into your fitness routine can help improve shoulder strength and enhance your golf performance (2). It is important to note that a comprehensive strength and conditioning program, guided by professionals, can provide optimal results for golf performance, injury prevention, and overall well-being (3).

References:

1) https://journals.lww.com/nsca-jscr/Fulltext/2022/01000/Physical_Determinants_of_Golf_Swing_Performance__A.44.aspx

TITLE: Physical Determinants of Golf Swing Performance: A Review

2) https://www.nationalclubgolfer.com/news/golf-fitness-tips-strengthen-shoulders-more-speed/

TITLE: Strengthen your shoulders for more speed - National Club Golfer

3) https://blogs.bmj.com/bjsm/2020/08/12/how-the-best-golfers-in-the-world-are-using-strength-conditioning-to-elevate-their-performance/

TITLE: How the best golfers in the world are using Strength & Conditioning to Elevate Their Performance

Importance Of Mobility Whilst At Your Desk

Fri, 23 Jun 2023 12:35:13 GMT

Mobility exercises are of great importance while sitting at your desk for prolonged periods. Engaging in regular mobility exercises can have several benefits for your physical well-being and overall health. Here are some key points regarding the importance of mobility exercises at your desk:

1) Counteracting the negative effects of prolonged sitting: Sitting for extended periods can lead to stiffness, muscle imbalances, poor posture, and reduced joint mobility. Mobility exercises help combat these effects by promoting movement, stretching tight muscles, and improving joint range of motion (6).

2) Enhancing posture and reducing aches and pains: Sitting at a desk often involves poor posture, which can contribute to discomfort in the neck, shoulders, back, and hips. Mobility exercises can help improve posture by stretching and strengthening the muscles responsible for maintaining proper alignment (6). Regularly incorporating mobility exercises can alleviate aches and pains associated with sedentary work (7).

3) Increasing flexibility and range of motion: Desk-bound work can lead to decreased flexibility and limited joint mobility. By performing mobility exercises, you can improve your flexibility and increase the range of motion in your joints. This can have a positive impact on your daily movements and overall functional abilities (8).

4) Preventing injuries: Engaging in regular mobility exercises helps maintain joint health and reduces the risk of injuries. Improved mobility and flexibility contribute to better movement mechanics and reduce the likelihood of strains, sprains, and other musculoskeletal issues. Mobility training can also help address mobility limitations resulting from previous injuries or a sedentary lifestyle (10).

5) Alleviating stress and enhancing mental well-being: Incorporating mobility exercises throughout the workday can help reduce stress levels and enhance mental well-being. Movement and physical activity have been shown to boost mood, improve focus, and increase productivity (2)(13).

6) Promoting circulation and preventing sedentary-related health issues: Sitting for prolonged periods can negatively impact circulation and increase the risk of developing health issues such as obesity, cardiovascular disease, and musculoskeletal disorders. Mobility exercises encourage blood flow, which helps combat the negative effects of prolonged sitting and reduces the risk of related health problems (2)(3).

By incorporating mobility exercises into your desk routine, you can improve your physical well-being, prevent discomfort, maintain joint health, and enhance your overall quality of life. Remember to consult a healthcare professional or seek guidance if you have any underlying health conditions or concerns before starting an exercise program.

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Need a mobility plan that actually works? One that addresses the root issues and helps you build long lasting mobility. Contact us with the word MOBILITY .

References:

1) TITLE: 6 Exercises You Can Do at Your Desk – Cleveland Clinic https://health.clevelandclinic.org/desk-exercises/

2) TITLE: The Ultimate 'Deskercise' Routine: Stretches for the Office – Healthline

https://www.healthline.com/health/deskercise

3) TITLE: Desk Exercises: How to Do Them and Why They're Important - Insider

https://www.insider.com/guides/health/fitness/desk-exercises

4) TITLE: Office Exercises: 30 Exercises to Do at Your Desk - Healthline

https://www.healthline.com/health/fitness/office-exercises

5) https://www.nasa.gov/sites/default/files/atoms/files/hq_deskfit_booklet_6.10.2020.pdf

6) https://sunnyhealthfitness.com/blogs/health-wellness/mobility-desk-exercises

7) TITLE: Desk-based exercises - The Chartered Society of Physiotherapy

https://www.csp.org.uk/public-patient/keeping-active-healthy/staying-healthy-work/desk-based-exercises

8) https://www.shape.com/best-mobility-exercises-6832528

9) Mobility Exercises: For Flexibility and Performance – Healthline

https://www.healthline.com/health/fitness-exercise/joint-mobility-exercises

10) TITLE: Your Guide to Mobility Training — Benefits, Exercises, and More - Shape

https://www.shape.com/mobility-training-6828794

11) https://www.healthline.com/health/fitness/thoracic-mobility-exercises

12) https://www.verywellfit.com/joint-mobility-exercises-to-improve-flexibility-5323188

https://www.byrdie.com/what-exercises-can-i-do-while-sitting-at-my-desk

How Does Improving Leg Strength Improve My Back Swing?

Tue, 06 Jun 2023 16:35:58 GMT

Improving leg strength can have several positive effects on your backswing in golf:

1) Increased Flexibility and Range of Motion: Strengthening your leg muscles, particularly the hip flexors, hamstrings, and glutes, can improve your overall flexibility and range of motion in the hips and lower body (1). This increased flexibility allows for a greater turn and rotation during your backswing, enabling you to generate more power and achieve a longer swing arc.

2) Enhanced Stability and Balance: Leg strength is crucial for maintaining stability and balance throughout the golf swing. Strong leg muscles provide a solid foundation, allowing you to stay grounded and maintain a stable lower body position during the backswing (2). Improved stability and balance contribute to better control over your swing, leading to more consistent ball-striking and accuracy.

3) Improved Weight Transfer: Leg strength plays a significant role in facilitating proper weight transfer during the swing. As you shift your weight from the back leg to the front leg during the downswing, strong leg muscles provide the necessary power and stability for an efficient weight shift (2). This transfer of weight allows you to generate more clubhead speed and power through impact, resulting in longer shots.

4) Increased Clubhead Speed: Leg strength contributes to generating more clubhead speed during the downswing. As you push off the ground with your legs and initiate the rotational movement, the power generated from your leg muscles transfers up through your body and into the club (4). This added speed and power can lead to greater distance off the tee and improved overall swing performance.

5) Improved Overall Performance and Injury Prevention: Developing leg strength through exercises such as squats, lunges, and deadlifts not only benefits your backswing but also enhances your overall performance on the golf course (11). Strong legs provide stability during all phases of the swing, improve weight distribution, and help prevent injuries by supporting the joints and reducing excessive strain on other parts of the body.

To improve leg strength specifically for your backswing, you can incorporate exercises that target the major leg muscles, including squats, lunges, deadlifts, leg presses, and plyometric movements, into your fitness routine (8). Additionally, practicing yoga poses that focus on leg strength and flexibility, such as Warrior II and Downward-Facing Dog, can also be beneficial (7). It's important to consult with a fitness professional or golf instructor to ensure that your training program is appropriate for your fitness level and golf goals.

If you would like to improve your swing and gain more yardage, please contact us .

References:

1) URL: https://golf.com/instruction/2-power-boosting-tips-increase-backswing/

TITLE: 2 power-boosting tips to increase your backswing turn for longer drives

2) URL: https://www.golfdistillery.com/swing-tips/backswing/

TITLE: Golf Backswing - How to Correctly Perform your Backswing (Golf Swing)

3) URL: https://www.youtube.com/watch?v=czu7nCbie1o

TITLE: MAKE THE PERFECT GOLF BACKSWING - LOAD BETTER – YouTube

4) URL: https://www.mytpi.com/articles/fitness/the_benefits_of_single_leg_training_for_golfers

TITLE: The Benefits of Single Leg Training for Golfers | Article | TPI

5) URL: https://golf.com/instruction/fitness/try-3-stretches-bigger-backswing-more-power/

TITLE: Try these 3 stretches for a bigger backswing (and more power) - GOLF.com

6) URL: https://www.golfchannel.com/video/golf-fix-perfect-backswing

TITLE: How to make a proper golf backswing | Golf Channel

7) URL: https://www.healthline.com/health/yoga-for-legs

TITLE: Yoga For Legs: 7 Poses for Toning, Strengthening, Flexibility - Healthline

8) URL: https://www.webmd.com/fitness-exercise/features/strength-training-building-leg-muscles

TITLE: Get Stronger Legs With These Exercises - WebMD

9) URL: https://www.healthline.com/health/fitness/benefits-of-strength-training

TITLE: 14 Benefits of Strength Training, Backed by Science - Healthline

10) URL: https://www.coastalorthopedics.com/blog/how-can-posture-improve-a-backswing

TITLE: How Can Posture Improve a Backswing? - Coastal Orthopedics

11) URL: https://www.gearssports.com/articles/the-15-best-golf-leg-workouts-for-improving-golf-performance/

TITLE: Golf Leg Workouts: 15 Best Exercises to Improve Golf Performance

12) URL: https://www.healthline.com/health/exercise-fitness/never-skip-leg-day

TITLE: Never Skip a Leg Day: Benefits, Cautions, and More - Healthline

Physical Activity & How It Helps Control Diabetes?

Thu, 01 Jun 2023 14:56:44 GMT

Staying active plays a crucial role in managing diabetes by offering various benefits for individuals with the condition. Regular physical activity can help control blood sugar levels, improve insulin sensitivity, reduce the risk of heart disease and nerve damage, control weight, lower blood pressure, improve cholesterol levels, strengthen muscles and bones, reduce anxiety, enhance general well-being, and even improve memory (1)(2)(3)(4)(7)(8)(12)(13).

When you are active, your body becomes more sensitive to insulin, allowing cells to use blood sugar for energy. This increased sensitivity helps manage diabetes and control blood sugar levels (1). Regular physical activity can also reduce the amount of insulin needed, as it improves insulin sensitivity over time (7). Exercise can directly lower blood sugar levels, and it is recommended to aim for at least 150 minutes of moderately intense physical activities per week (3). Engaging in activities that get you out of breath, such as fast walking, climbing stairs, or doing more strenuous housework or gardening, can be effective (4).

In addition to blood sugar control, staying active helps manage weight. Exercise burns extra calories, which can aid in weight management or weight loss if needed (2)(8). Maintaining a healthy weight is important for diabetes management as it can improve insulin sensitivity and overall glycemic control.

Regular physical activity also has cardiovascular benefits for individuals with diabetes. It can help lower blood pressure, improve blood flow, and lower the levels of harmful LDL cholesterol and triglycerides while raising healthy HDL cholesterol (2)(8). These improvements contribute to a reduced risk of heart disease, a common complication associated with diabetes.

Engaging in physical activity can have a positive impact on mental well-being as well. Exercise has been shown to reduce anxiety and improve mood, which can have a significant impact on overall quality of life for individuals managing diabetes (2)(9)(13).

To receive the best health benefits, it is recommended to consult with your doctor about the best time to exercise, potential impact of medications on blood sugar levels during physical activity, and individualized exercise plans [ 3 ]. It's important to note that exercise is not a replacement for other diabetes management strategies, such as medication or dietary changes, but rather a supportive component of a comprehensive approach to managing diabetes (10).

In summary, staying active is highly beneficial for managing diabetes. It can help control blood sugar levels, improve insulin sensitivity, manage weight, lower blood pressure, improve cholesterol levels, strengthen muscles and bones, reduce anxiety, enhance general well-being, and improve memory. Regular physical activity is a foundational element of diabetes management and should be incorporated into an individual's overall diabetes care plan.

References :

[1] "Nov 3, 2022 · If you have diabetes, being active makes your body more sensitive to insulin (the hormone that allows cells in your body to use blood sugar for energy), which helps manage your diabetes. Physical activity also helps control blood sugar levels and lowers your risk of heart disease and nerve damage.”

URL: https://www.cdc.gov/diabetes/managing/active.html

[2] "Feb 3, 2021 · Exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being."

URL: https://www.health.harvard.edu/staying-healthy/the-importance-of-exercise-when-you-have-diabetes

[3] "Jan 20, 2022 · Your doctor can also suggest the best time to exercise and explain the potential impact of medications on your blood sugar as you become more active. For the best health benefits, experts recommend at least 150 minutes a week of moderately intense physical activities such as: Fast walking Lap swimming Bicycling"

URL: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697

[4] "Being active lowers your blood sugar level Physical exercise helps lower your blood sugar level. You should aim for 2.5 hours of activity a week. You can be active anywhere as long as what you're doing gets you out of breath. This could be: fast walking climbing stairs doing more strenuous housework or gardening"

URL: https://www.nhs.uk/conditions/type-2-diabetes/food-and-keeping-active/

[5] ""

URL: https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639

[6] "Feb 16, 2018 · Staying active is key to managing your blood sugar if you have type 2 diabetes. Here are five ways to get exercise without an expensive gym membership."

URL: https://www.healthline.com/health/type-2-diabetes/stay-active-without-the-gym

[7] "Jul 27, 2022 · Improve blood sugar control – Regular physical activity can make it easier for your cells to absorb blood sugar, which means that you may need less insulin. This is called insulin sensitivity, and over time, it can lead to better blood sugar control. A great indicator of long-term blood sugar control is your haemoglobin A1C."

URL: https://www.cdc.gov/diabetes/library/spotlights/diabetes-physical-activity.html

[8] "Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits. Physical activity lowers blood glucose levels lowers blood pressure improves blood flow burns extra calories so you can keep your weight down if needed improves your mood"

URL: https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

[9] "Apr 6, 2018 · Staying active - challenging as it may be when you’re not feeling well - is key to controlling diabetes. Members of MyDiabetesTeam say exercise has helped them lower blood sugar, lose weight, and improve overall quality of life."

URL: https://www.diabetesteam.com/resources/staying-active-and-diabetes

[10] "Jan 30, 2023 · Lifestyle changes such as eating healthy and being active are an important part of managing diabetes. But your doctor may also prescribe a combination of medicines to help you manage your diabetes and reduce the risk of complications."

URL: https://www.cdc.gov/diabetes/library/features/Statins_Diabetes.html

[11] "Jun 3, 2022 · A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates often have the biggest impact on your blood sugar levels. For people taking mealtime insulin, it's important to know the amount of carbohydrates in your food, so you get the proper insulin dose. Learn what portion size is appropriate for each food type."

URL: https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963

[12] "Staying active can: Help control your blood sugar Help control your weight Keep your heart, lungs, and blood vessels healthy While the focus of activity is often weight loss, you can benefit and become healthier from activity even without losing weight. Staying Active at Home One of the best things you can do is get up and start moving."

URL: https://medlineplus.gov/ency/patientinstructions/000084.htm

[13] "Nov 3, 2022 · There are so many benefits, from sleeping better to feeling happier. Regular physical activity can also help you: Lose or maintain your weight. Improve your memory. Manage your blood pressure. Lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Physical activity is a foundation of diabetes management."

URL: https://www.cdc.gov/diabetes/library/features/get-moving-to-manage-diabetes.html

Cricketers, Bowlers, Why It Is Important To Open Up Your Hips?

Tue, 30 May 2023 17:11:35 GMT

Opening up the hips is an important aspect for cricket bowlers, and it contributes to their overall performance and ability to generate power and speed in their bowling action. Here are the reasons why opening up the hips is significant for cricket bowlers:

1) Increased Hip/Shoulder Separation: Side-on bowlers, who have the potential to bowl faster, can create greater hip/shoulder separation by opening up their hips during the bowling action. This separation allows them to generate more power and safely transfer the energy from the lower body to the upper body, resulting in a bigger stretch and more forceful delivery (2).

2) Hip Drive and Front-On Motion: Opening up the hips allows bowlers, particularly side-on bowlers, to initiate the motion of moving from a side-on position to a front-on position. This hip drive helps in transferring momentum and rotational force from the back foot to the front foot, adding to the power and speed of the delivery (3).

3) Hip to Shoulder Separation in Spin Bowling: In spin bowling, hip to shoulder separation is crucial for generating spin and velocity. This separation allows the bowler to create torque and whip the arm through, leading to increased rotation on the ball (4).

4) Power Generation and Weight Transfer: Turning the hips and opening them up aids in power generation during the bowling action. It completes the weight transfer from the back foot to the front foot, allowing the bowler to transfer energy effectively and generate more force through the delivery stride (6).

5) Injury Prevention: Maintaining proper alignment between the hips and shoulders is crucial for injury prevention. As long as the hips and shoulders remain aligned, the risk of injury is minimal for bowlers. Opening up the hips in coordination with the rest of the body helps in maintaining the correct alignment and reducing the risk of injury (7).

In summary, opening up the hips plays a vital role in a cricket bowler’s technique. It enables increased hip/shoulder separation, initiates the motion from side-on to front-on, aids in generating power and speed, contributes to spin bowling techniques, and helps prevent injuries.

References:

(1) "Bowlers with hip internal rotation of ≤30° on the leg ipsilateral to the bowling arm were at a significantly reduced risk compared with bowlers with >40° of rotation . In addition, bowlers with an ankle dorsiflexion lunge of 12–14 cm on the leg contralateral to the bowling arm were at a significantly increased risk compared with bowlers ..."

URL: https://journals.lww.com/nsca-scj/fulltext/2014/12000/strength_and_conditioning_for_cricket_fast_bowlers.10.aspx

(2) "Side-On bowlers may have potential to bowl faster than Front-On or Midway bowlers because they can create greater Hip/Shoulder Separation more safely. A effective Back Foot Contact is especially important for Side-On Bowlers as it allows their hips to quickly rotate forwards ahead of their shoulders, creating a bigger stretch."

URL: https://www.howtobowlfast.com/separation

(3) "Since we’ve discussed the legs, it’s only logical to talk about the next step in the chain: The hips. Everyone knows that to bowl fast you’ve got to 'drive your hips through'. What does that really mean? Hip drive explained. For a side-on bowler, the hips should start the motion of moving from side on to front on."

URL: https://www.pitchvision.com/fast-bowling-hip-drive

(4)"Improve Your Spin Bowling with Better Hip to Shoulder Separation. Tweet. This is a guest article from Max Andrews. “Hip to shoulder separation” is one of the most important movements in generating spin and velocity."

URL: https://www.pitchvision.com/spin-hips

(5) "Mar 23, 2022 · In this video I will talk about what is Hip Shoulder Separation and how it is very important in Fast Bowling. Hip Shoulder Separation can increase your bowling in cricket. I hope these cricket ..."

URL: https://www.youtube.com/watch?v=VNPlUPbdkzU

(6) "Mar 19, 2008 · Turning the hips gives power as it completes a weight transfer from back to front foot in the case of bowling. It also creates a power blast between the hips and knees which results in bowlers 'getting off their feet' in some pictures you may have seen (cricinfo had one of Jimmy Anderson)."

URL: https://www.cricketweb.net/forum/threads/what-does-turning-the-hips-do-in-a-bowling-action.37540/

(7)"Mar 3, 2019 · In any ODI, a bowler can roll the arm over up to 60 times. However, as long as the hips and shoulders remain aligned, the risk of injury is actually minimal, he said, though that often changes the ..."

URL: https://www.stuff.co.nz/sport/cricket/110638649/how-fast-bowling-in-cricket-puts-the-same-stress-on-your-body-as-a-minor-car-accident

Hip Rotation & Why It Is Important For Your Golf Performance?

Thu, 25 May 2023 08:59:31 GMT

Hip Rotation is a crucial element in golf performance, and understanding its importance can greatly enhance your skills on the golf course. It contributes to various aspects of the golf swing, including balance, power, control, accuracy, and club placement upon striking the ball. Let's explore why hip rotation is significant for your golf performance.

Hip rotation plays a fundamental role in generating power and transferring it efficiently throughout the swing. By utilizing proper hip rotation, you can maximize the energy generated from your lower body and effectively transfer it to the upper body and ultimately to the clubhead at impact. This transfer of energy leads to increased clubhead speed, which is essential for generating distance and power in your shots. The website Golf Swing Remedy emphasizes the importance of hip rotation in improving balance, power, control, and accuracy in your golf swing [1]. By incorporating proper hip rotation, you can achieve better balance and stability, allowing you to maintain control over your swing and strike the ball with precision.

Furthermore, hip rotation helps in maintaining the correct swing plane and clubface alignment. As you rotate your hips during the swing, it assists in keeping the club on the proper swing path, leading to a more consistent and accurate strike. By avoiding excessive lateral sway and focusing on proper hip rotation, you can ensure that the clubface is square at impact, resulting in straighter shots and better ball control. Golf Digest highlights the importance of hip rotation by providing key instructions on how to unlock extra power by rotating the hips (2).

Improving hip rotation can also benefit your overall golf performance by enhancing your flexibility and range of motion. Restricted hip rotation can limit the amount of turn you can achieve in your backswing, leading to a shortened swing and reduced power potential. By working on increasing your hip rotation, you can increase your shoulder turn, allowing for a longer backswing and increased potential for generating clubhead speed. In a YouTube video by a golf performance coach, the importance of improving internal hip rotation is emphasized (3).

To improve your hip rotation in golf, consistent practice is crucial. Engaging in exercises and drills that focus on hip mobility, flexibility, and strengthening can help you develop a more efficient and powerful hip rotation. Additionally, seeking guidance from a golf professional or coach who can provide personalized instruction and feedback can greatly assist you in refining your hip rotation technique.

In conclusion, hip rotation is an essential component of the golf swing that significantly impacts your performance. By emphasizing proper hip rotation, you can enhance your balance, power, control, accuracy, and club placement. Remember to prioritize hip mobility, flexibility, and strengthening exercises to improve your hip rotation and consult with a golf professional for personalized guidance.

References:

(1) “Summary Hip rotation is very important in golfing, and learning to perfect it through continued practice is all-important, especially if you want to be a top competitor. Hip rotation and not swaying will improve balance, power, control, and feed, as well as that needed edge of perfect accuracy and the square placement of the club upon striking." URL: https://golfswingremedy.com/hip-turn-in-golf-swing/

(2) “Mar 30, 2016. Brace on the inside of your right foot, and turn your right butt cheek behind you. Remember these keys: The right hip turns back, and the left knee moves toward the ball ( below ). That ..." URL: https://www.golfdigest.com/story/unlock-extra-power-by-rotating-your-hips

(3) "Golf performance coach, Josh, goes over how to improve internal hip rotation and why it is so important. Access our golf performance assessment here: https:/..." URL: https://www.youtube.com/watch?v=bGnW-4S7Kkg

How Does Strength Training Improve My Club Head Speed?

Mon, 22 May 2023 10:28:23 GMT

Strength training can improve club head speed in golf by increasing the muscle strength and power, which are essential for generating speed and force in the golf swing. According to a study published in the Journal of Strength and Conditioning Research, strength training can significantly increase club head speed in golfers (1).

When it comes to improving club head speed through strength training, exercises that target the muscles used in the golf swing can be particularly beneficial. These may include exercises such as squats, lunges, deadlifts, and overhead presses, which can improve lower body and core strength, as well as upper body power (2).

It’s important to note that strength training alone may not be enough to improve club head speed. Proper technique, flexibility, and coordination are also essential components of a powerful and efficient golf swing. Therefore, golf-specific training that includes strength training as well as other elements such as mobility, stability, and skill practice may be the most effective approach for improving club head speed and overall golf performance (3).

In summary, strength training can improve club head speed in golf by increasing muscle strength and power, particularly in the muscles used in the golf swing. However, it's important to combine strength training with other components of a comprehensive golf training program to achieve optimal results.

References:

(1) https://journals.lww.com/nsca-jscr/Abstract/2005/11000/The_Effects_of_Strength_Training_on_Golf_Swing.32.aspx

(2) https://www.mytpi.com/articles/fitness/how_strength_training_can_increase_your_swing_speed

(3) https://www.golfdigest.com/story.golf-fitness-tp-strength-training-can -increase-your-clubhead-speed

How Does Strength Training Help With Back Pain?

Mon, 15 May 2023 14:10:39 GMT

Strength training can be an effective way to relieve back pain by strengthening the muscles that support the spine. According to a Mayo Clinic article, strength training can reduce the signs and symptoms of many chronic conditions, including back pain (3).

When it comes to using weights for back pain relief, it is essential to follow certain guidelines to prevent further injury. A Spine-Health article recommends understanding these guidelines to safely use weight training to relieve back pain. However, some individuals may be more prone to injury depending on the underlying pain source, and weighted exercises may not be appropriate for everyone (1).

In addition to strength training, core exercises can also help alleviate back pain by improving balance and stability. The Mayo Clinic suggests that core exercises train the muscles in the pelvis, lower back, hips, and stomach to work together, leading to better balance and steadiness (2).

Overall, strength training can help relieve back pain by strengthening the muscles that support the spine. However, it is important to follow proper guidelines and consult with a healthcare professional to determine if strength training is appropriate for your specific condition. Additionally, incorporating core exercises into your routine can also improve balance and stability, further reducing the risk of back pain.

References:

(1) URL: https://www.spine-health.com/blog/weight-training-effectively-relieves-back-pain

(2) URL: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751

(3) URL: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

How can I Improve My Club Head Speed In Golf?

Wed, 10 May 2023 10:49:12 GMT

Improving your club head speed is essential for increasing the distance of your golf shots. Here are some tips that may help you:

1) Proper Warm-up: A good warm-up routine can help increase blood flow to your muscles, making them more flexible and ready to perform. Before hitting the golf course, try to perform some dynamic stretches to prepare your body.

2) Strength Training: Strengthening your core and lower body muscles can help improve your club head speed. Exercises such as squats, lunges, deadlifts, and medicine ball throws can help you build the necessary strength.

3) Flexibility Training: Improving your flexibility can help increase your range of motion, which can help you generate more club head speed. Consider incorporating exercises such as yoga or Pilates into your routine.

4) Technique: A proper swing technique can help you generate more power and club head speed. Consider taking lessons from a golf instructor who can help you improve your swing mechanics.

5) Golf Specific Training: Consider incorporating golf-specific exercises into your routine, such as rotational exercises that mimic the golf swing, or using weighted clubs to improve your strength and speed.

6) Practice: Finally, the key to improving your club head speed is consistent practice. The more you practice, the more comfortable and confident you'll become with your swing, which can help you generate more speed and power.

Reduce The Risk of Severe Covid With Regular Exercise

Fri, 03 Sep 2021 18:07:43 GMT

Taking part in regular physical activity cuts the risk of dying from infectious diseases, such as Covid-19, by up to 37% and reduces susceptibility to such viruses by 31% finds a recent global study (1).

This study focuses on the general population and suggest that regular physical activity id protective against severe outcomes from infectious disease.

The study found that 30 minutes of activity, 5 days a week or 150 minutes per week, which will get you slightly out of breath such as walking, running, cycling and strengthening exercises can have a massive impact on immunity to infectious diseases such as Covid-19. Exercising increased the number of immune cells in the body in the first line of defence which is the mucosal layer of antibodies. These cells are responsible for identifying foreign agents in the body and protects you against infectious disease.

The researchers also found that if physical activity is added to the vaccination programmed it increases the potency of the vaccination. They recommend a 12 weeks physical activity programme before the vaccination which could result in 20-40% more effective immunisation.

Another study published in the British Journal of Sports Medicine, looked at 50,000 adults with Covid-19. The research concluded that the individuals who met the physical activity guidelines of 150 minutes per week of moderate to vigorous physical activity, showed significantly lower incidences of hospitalisation, ICU admission and death due to Covid-19 (2).

The recommended guideline of 150 minutes of exercise per week has shown to boost immune function, reduce systemic inflammation, increase pulmonary and cardiovascular health, and improve mental health.

Since inactivity is a modifiable risk factor, you can absolutely control it. To reach the 150 minute exercise threshold over the course of a week, you need to exercise just under 22 minutes daily.

What activity will you do to reach your 22 minutes of exercise today and this week?

References:

(1) Chastin, S.F.M., Abaraogu, U., Bourgois, J.G. et al. Effects of Regular Physical Activity on the Immune System, Vaccination and Risk of Community-Acquired Infectious Disease in the General Population: Systematic Review and Meta-Analysis. Sports Med (2021).

(2) Sallis, R., Young, D.R., Tartof, S.Y., et al. Physical Inactivity is Associated with A Higher Risk for Severe Covid-19 Outcomes: A Study in 48,440 Adult Patients. British Journal of Sports Medicine (2021).

Breathing Exercises to Reduces Stress

Thu, 20 May 2021 11:57:10 GMT

Stress is an inevitable part of life. It is impossible to eliminate, but you can learn to manage stress, and most people usually do. People make use of regular exercise to cope with stress. Others have reported talking to friends or family, sleeping, watching movies or TV, as well as eating and listening to music.

When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.

Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. "Full service" yoga is even better. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.

Here's how deep breathing exercises work:

1) Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.

2) Hold your breath briefly.

3) Exhale slowly, thinking "relax."

4) Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.

Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days.

Back Pain/Tightness?

Thu, 13 May 2021 18:04:10 GMT

Back pain or tightness has been a common issue amongst many who have been working from home lately. Back rotations are a simple exercise you can complete at the end of your working day to help ease the pain or tightness.

If you are a golfer or cricketer, this is an exercise that should be introduced into your workout routine.

Moving the body in various directions is essential to spinal health. Daily demands force us into certain common positions, but reminding the body to move in multiple ways keeps the back strong and prevents injury. In a world of texting and sitting, we need to keep our spine healthy by adding rotations to our routine.

Exercising to Relax and Reduce Stress

Mon, 15 Mar 2021 11:55:06 GMT

How does exercise reduce stress? Can exercise really be relaxing?

Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first, but the first steps are the hardest. Also, in the beginning, exercise will be more work than fun. However, as you get into shape, you’ll begin to tolerate exercise, then start to enjoy it and finally depend on it.

Taking part in regular exercise will bring remarkable changes to your body, your metabolism, your heart and your spirits. Physical activity improves your body’s ability to use oxygen and also improves blood flow. Both of these changes have a direct effect on your brain. Exercising has a unique capacity to stimulate calm and to counter depression and dissipate stress. It increases your brain’s production of endorphins. Endorphins are the “feel-good” neurotransmitters that are responsible for the coveted “runner’s high.” This is the sense of well-being and euphoria that many people experience after exercise. It is a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes can derive psychological benefits from exercise, so can you.

Physical activity can also help take your mind off your worries. The repetitive motions involved in exercise promote a focus on your body, rather than your mind. By concentrating on the rhythm of your movements, you experience many of the same benefits of meditation while working out. This focus can help provide calmness and clarity.

Some people notice an improvement in their mood immediately after a workout. Those feelings don’t end there but generally become cumulative over time. Chances are, you will notice increased feelings of well-being as you stay committed to a consistent exercise routine.

Why Types of Exercise Help With Stress?

You don’t need to be a marathon runner or elite athlete to experience stress relief from exercise. Almost any kind of exercise can be helpful.

For example, consider trying moderate aerobic exercises such as:

- Brisk walking or jogging

- Biking

- Dancing

- Swimming or water aerobics

- Yoga

- Playing sports

Which form of exercise will you include in your life?

3 Secrets for Setting New Year’s Intentions That Work

Wed, 13 Jan 2021 19:15:30 GMT

Following on from the last post regarding setting intentions and not new year resolutions, the natural and next questions are how do you set intentions that actually work? How do you set intentions that have deep, personal meaning and hold power to help you make the shifts?

What are Intentions?

Intentions are statements and declarations of what you both desire and consciously intend to be, learn, do, have, feel or experience in a coming period of time.

While goals are about the future, intention is rooted in the present. The future is full of unknowns and therefore can give rise to anxiety. The present keeps us grounded.

Setting an intention starts with mindfulness. Intentions contain more commitment than desires and they are less rigid. This means they are less likely to trigger unhealthy attachment to outcomes in comparison to goals.

1. You cant set a powerful intention from a powerless place

What you focus on grows. If you start setting your 2021 intentions after having celebrated in the learnings, growth, wins and wonderful experiences you have had in the last year you will more of that.

Before you start setting your intentions for 2021, take a moment and journal. Get still and quiet and decide what you want to release from 2020. After a few moments of that, think about the events and experiences of the year you found nourishing and want to call in more of. This could be the wonderful views you experienced, every time you went out on a walk, the other achievements you achieved last year. It could be a time when things looked grim or dark, but everything worked out for you in the end. Share this with those around you and celebrate these wins.

2. Set Intentions that are a stretch, not a struggle

Your intentions should feel like a stretch compared to where you are currently are on the subject. They should not feel like a big struggle.

Your intentions will give you more energy as you move toward them even though it may take some work and effort on your part. If the intentions you set feel like they will deplete you or flip the struggle switch on, go back to the drawing board.

3. Well-set intentions concern the “what” not the “how”

The whole point of intention-setting is to kickstart the components of your inner being and outer life with the desires you’re making a heart-level commitment to move forward. When you set intentions based on your own inner guidance and don’t get too far ahead into action planning, you stay loose enough to see all the opportunities and beautiful, natural next steps toward your intention light up before you, step-by-step.

Here are a few well-crafted intentions you can just take and make your own:

- I will aim to get an average of 7 house of sleep and 10,000 steps a day, to feel maximally alive and well in my body. And when I don’t get those, I’ll delight in the opportunity to start all over again the next day.

- I will give myself the gift of a sacred pause anytime I want or need it, to recalibrate, recharge and investigate whatever I’m feeling with kindness and compassion.

- Everyday and every week I will re-evaluate my calendar and clear things that feel burdensome, trapped or constricting when it is in my power to do so.

- I intend to see friends I love and who love me at least once a week for an activity.

What intentions will you set for this coming week, month or year?

Set Intentions Not New Year Resolutions

Mon, 04 Jan 2021 11:27:40 GMT

It is that time of the year, a new slate, a new beginning and with it the phrase of a ‘New You’. It’s a chance to renew our commitments to what’s working in our lives, and a chance to let go of what’s not. With this in mind, New Year resolutions are set.

A resolution generally refers to a statement to change something you want to fix about yourself or your lifestyle. As a result, resolutions can inspire negative thoughts about your current situation.

With this in mind, come February, the motivation of January may have worn off, and you may be re-evaluating what you plan on accomplishing this year, and most importantly, what’s doable.

Instead Set Intentions

Setting intentions is the act of stating what you intend to accomplish through your actions. Living with intentions means living a better-balanced life that is full of meaning and purpose. It means the activities you are engaging in are worthwhile to you and focused on betterment. It allows us to better ourselves and spread the effort throughout the year.

The distinction between goals and intentions is more than a semantic one. An intention is more forgiving, without the built-in succeed-or-fail dynamic that seems to come with New Year’s resolutions. The idea of intentions honours effort and process, not just results.

Start this year by setting intentions and not resolutions.

What intentions will you set out?

How Much Physical Activity Should I Be Doing?

Mon, 30 Nov 2020 12:37:04 GMT

With an average of only 65.5% of men and 54% women meeting the recommended physical activity levels in 2015 (1), it is important that more people are given the knowledge and support they need to make physical activity a healthy yet enjoyable part of life.

The Department of Health recommends that adults should aim to be active daily and complete 2 hours and 30 minutes of moderate intensity activity over a week, which is the equivalent of 30 minutes five times a week (2).

Where Do I Start?

There are a few points worth thinking about once you have decided you want to be more physically active. Apart from improving you physical and mental wellbeing, what else do you want to get out of being active?

Ask yourself:

- Whether you would prefer being indoors or outdoors

- Doing a group or individual activity

- Trying a new sport

If sports puts you off or you feel uninspired at the thought of limiting yourself to just one activity, think outside the box. Going for a walk, doing housework and gardening are all physical activities. Another factor to consider is if you would you rather do the activity on your own or with a friend. Social support is a great motivator, and sharing experiences, goals and achievements will help you to keep focus and enthusiasm.

Overcoming Barriers

It can be scary making changes to your life and nerve-racking when trying something new. Some common barriers can hinder people from getting started. Such as:

- Cost

- Injury

- Illness

- Lack of energy

- Fear or failure

- Weather

However, practical and emotional support from friends, family and experts really does help.

Another barrier for people participating in physical activity is body image (3). People who are anxious about their body will look to others while they are exercising and as a result may avoid exercise. One way for women to overcome this is perhaps attending a female-only exercises class, or a ladies-only swimming sessions which may help to initially start to exercise.

Exercising with a friend can help reduce anxiety about how your body looks to others and may be helpful during the first few sessions. The environment will influence how you will feel – gyms with mirrored walls, exercising near a window or other space where you may feel ‘on show’ may heighten anxiety.

Make Time and Make It Part of Your Daily Life

Look at your current schedule and decide what time you have available for exercise. Think about whether you have to rejig commitments to make room for extra activities. You will need to choose something that fits into your busy schedule.

Share your intentions of your active lifestyle with your friends and family if you need support from them. Think about whether your chosen activity, will it have an impact on others in your life, what is the predicted cost and if necessary what can be done to make it affordable.

Think about what activity would suit you best. Would you prefer to be active at home, outdoors, indoors or an environment with a change of scenery?

If participating in physical activity is new to you, start slowly and build up your ability gradually. Shift your focus on task goals such as improving your stamina or a specific sport skill or developing strength. Keep a record of your activity and review it on a monthly basis to provide feedback on your progress. There are plenty of apps on that can help you with this.

Goals

It’s really important to set some goals which help you measure your progress and may also help to motivate you.

Remember, you won’t see improvement from physical conditioning each day. Making the regular commitment to doing physical activity is an achievement in itself.

At Home

There are lots of activities you can do whilst in the comfort of your home which involve minimal cost. It can be as simple as speeding up the housework or doing an exercise DVD in your living room or a YouTube workout.

At Work

Whether you’re on your feet, sat at a desk or sat behind the wheel during your working hours, there are many ways you can get more active. Try using the stairs for journeys fewer than 4 floors, walking or cycling a slightly longer route home, getting off a stop earlier and walking home, or using your lunch hour to take a brisk walk, join an exercise class or go for a swim. The change of scenery will do you good too.

Out and About

Your activity levels can be boosted whilst being outdoors. Research suggests that doing physical activity in an outdoor ‘green’ environment has greater positive effects on wellbeing compared to physical activity indoors. Making small changes from leaving the car at home for short journeys or getting off one or two bust stops earlier, to high-intensity activities like joining in with children’s football game or jogging with the dog, can help to boost your mood.

References

(1) Health and Social Care Information Centre (2015). Statistics on Obesity, Physical Activity and Diet. England 2015. Available at http://www.hscic.gov.uk/catalogue/PUB16988/obes-phys-acti-diet-eng-2015.pdf

(2) Department of Health (2011). “UK physical activity guidelines” Available at https://www.gov.uk/government /publications/uk-physical-activity-guidelines

(3) Brudzynski and Ebben (2010). Body Image as a Motivator and Barrier to Exercise Participation. Int J Exerc Sci. 3(1), p14-24.

How Exercise Can Help Mental Health

Mon, 16 Nov 2020 17:05:18 GMT

There are many reasons why physical activity is good for your body. Improving heart health and strengthening joints and muscles are just a few, but physical activity is also beneficial for your mental health and wellbeing.

The Impact of Physical Activity on Wellbeing

Even a short burst of 10 minutes of brisk walking can increase our mental alertness, energy and positive mood (1, 2, 3). Low-intensity aerobic exercise for 30-35 minutes, 3-5 days for 10-12 weeks was best at increasing positive moods – enthusiasm, alertness. (4)

Stress

We experience emotions more intensely when we feel threatened or unbalanced with certain events. These events cause our body to create a stress response, which may make us feel a variety of uncomfortable symptoms and behave differently.

Physical signs associated with stress include sleeping problems, sweating and loss of appetite. These symptoms are triggered by a rush of stress hormones – ‘fight or flight’ response. These hormones, adrenaline and noradrenaline, which raise our blood pressure, increase our heart rate and increase the rate at which we perspire, preparing our body for an emergency response. In addition, they can reduce blood flow to our skin and can reduce our stomach activity, while cortisol, another stress hormone, releases fat and sugar into the system to boost our energy (5).

Physical activity can be beneficial in relieving stress. Research has shown that individuals who are highly active tend to have lower stress rates compared to individuals who are less active (6).

Self-Esteem

Self-esteem is how we feel about ourselves and how we perceive our self-worth. It is a key indicator of our mental wellbeing and our ability to cope with life stressors (7). Exercise or physical activity has shown to increase our self-esteem and self-worth (8).

Dementia and cognitive decline in older people

Physical activity has been identified as a protective factor in studies that examined risk factors for dementia. For people who have already developed the disease, physical activity can help to delay further decline in functioning (9). Studies show that there is approximately a 20% to 30% lower risk of depression and demetia for adults participating in daily physical activity (10). Physical activity also seems to reduce the likelihood of experiencing cognitive decline in people who do not have dementia (11).

Depression and Anxiety

Al alternative treatment for depression can be physical activity. Exercise can be used as a standalone treatment or in conjunction with medication and/or psychological therapy (12). Physical activity does not have the stigma that some people perceive to be attached to taking antidepressants or attending psychotherapy and counselling.

Individuals partaking in physical activity can reduce levels if they have mild symptoms (13) and may also be beneficial for treating clinical anxiety (14). Physical activity is available to all and has few costs attached, and is an empowering approach that can support self-management.

References:

(1) Ekkekakis, Hall, Van Landuyt, Petruzello (2000). Walking in (affective) circles: Can short walks enhance affect? Journal of Behavioural Medicine, 23(3),p 245-275.

(2) Pendo and Dahn (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry, 18(2), p189-193.

(3) Kanning and Schlicht (2010). Be active and Become Happy: An Ecological Momentary Assessment of Physical Activity and Mood. Journal of Sports & Exercise Psychology, 32(2), p253-261.

(4) Reed and Buck (2009). The effect of regular aerobic exercise on positive-activated affect: A meta-analysis. Psychology of Sport and Exercise, 10(6), p581-594.

(5) Gray (1988). The psychology of Fear and Stress (2nd ed). Cambridge University Press: New York.

(6) Kouvonen, Kivimaki, Elovainio, Virtanen, Linna, Vehtera (2005). Job strain and leisure-time physical activity in female and male public sector employees. Preventive Medicine, 41(2), p532-539.

(7) Baumeister, Campbell, Krueger, Vohs (2003). Does high self-esteem cause better performance, interpersonal success, happiness, or healthier lifestyles? Psychological Science in the Public Interest, 4(1), p1-44.

(8) Lindwall and Asci (2014). Physical Activty and Self-Esteem. In: A. Clow and S Edmunds (eds). Physical activity and mental health. Champaign, IL: Human Kinetics.

(9) Martinez (2014). Dementia and Alzheimer’s Disease. In: A. Clow and S Edmunds (eds). Physical activity and mental health. Champaign, IL: Human Kinetics.

(10) Department of Health PA, Health Improvement and Protection (2011). Start Active, Stave Active: A report on physical activity from the four home countries’ Chief Medical Officers. London: Department of Health. Available at http://www.sportengland.org/media/388152/dh_128210.pdf

(11) Sofi, Valecchi, Bacci, Abbate, Gensini, Casini, et al. (2011). Physical activity and risj of cognitive decline: a meta-analysis of prospective studies. Journal of Internal Medicine, 269(1), p107-117.

(12) Department of Health (2001). “Exercise Referral Systems: A National Quality Assurance Framework” Available at http://bit.ly/1N31ONs

(13) Conn (2010). Anxiety outcomes after physical activity interventions: meta-analysis findings. Nursing Research, 59(3), p224-231.

(14) Asmundson, Fetzner, DeBoer, Powers, Otto, Smits (2013). Let’s get physical: a contemporary review of the anxiolytic effects of exercise for anxiety and its disorders. Depression and Anxiety, 30(4), p362-373.