February
2025
How much protein do I need to gain muscle?
Protein is essential for building and repairing our muscles. You might think that eating more protein will help you build muscle faster. It's true that when we exercise, especially through activities like lifting weights, carrying heavy bags, or doing push-ups and sit-ups, we can grow muscle. However, it’s also key to eat enough protein for this to happen. So, how much protein do we really need to build muscle? We spoke with dietitians to learn more about how protein functions in our bodies, the best amount of protein for those looking to gain muscle, and how our protein needs might change as we get older.
February
2025
Swimming - Health Benefits
Swimming is a fun activity that helps you stay healthy and meet new friends. It’s something you can enjoy at any age. Swimming is easy on your body and has many benefits for your physical and mental health. It gives you a good workout because you move your whole body against the water. Always make sure you know how to swim and choose a safe place to do it. Warm up and stretch your muscles and joints before entering the water.
February
2025
Preserve your muscle mass
Declining muscle mass is an inevitable aspect of ageing, yet it is crucial to recognise that you hold the power to combat it. There's a well-known adage that stipulates two certainties in life: death and taxes. However, people should undoubtedly also acknowledge the reality of muscle loss. Age-related muscle loss, clinically referred to as sarcopenia, is a standard consequence of the ageing process. From the age of 30 onwards, you may experience a reduction of approximately 3% to 5% per decade. It is a fact that most men will ultimately lose around 30% of their muscle mass over their lifetimes.
January
2025
Mental Health Benefits of Running
Embracing physical exercise opens the door to a treasure trove of health benefits just waiting for you to explore! When you hit the pavement for a run, your body rewards you with a natural surge of endorphins and serotonin—wonderful chemicals that elevate your mood and spark joy in your life. Research highlights that running at a lively or brisk pace isn’t just a workout; it’s a pathway to enhancing your mental well-being, sharpening your memory, and boosting your learning potential. Moreover, running outdoors offers a multitude of additional rewards, from easing feelings of loneliness and isolation to reducing stress and alleviating symptoms of depression and anxiety. So, lace up your trainers, take that first step, and unlock the boundless possibilities that await you on your journey to fitness and happiness. You have the power to transform your life—start today!
December
2024
Breathing Exercises - How to lower stress
If you’re feeling stressed, there are some simple breathing techniques that can help you feel more calm and relaxed. All you need is a quiet place where you can focus on your breathing. These exercises don’t have to take up much of your day; it’s really about taking a moment to pay attention to how you breathe. Here are a few tips to help you get started: Start with just 2 to 5 minutes each day, and you can gradually increase the time as you get more comfortable with it.
December
2024
First Day at the Gym
If you’re set to start at the gym, first off: well done! The main aim for your first day is to have a good experience. You want to feel happy about being there so that you’ll want to return. The more you can enjoy this process, the better your chances of making regular visits a lifelong habit.
November
2024
Cardio Exercises - Benefits
Most people should try to do about 30 minutes of moderate exercise, like brisk walking, at least five times a week. This adds up to around 150 minutes, or 2.5 hours, each week. To keep things interesting, you can mix up the types of activities you do and vary the intensity. If you’re new to exercising, it’s important to start slowly and build up your activity level as you become fitter. Remember, moving your body in any way is better than being inactive. If you have a busy day, you can break your exercise into ten-minute chunks. Even short bursts of activity can make a big difference to your health.
November
2024
Pilates - Mental Benefits
Pilates is a comprehensive exercise system developed over a century ago by Joseph Pilates. This method emphasizes core strength and incorporates low-impact, body-weight movements. Although the core is the primary focus, Pilates workouts engage all muscle groups, promoting overall body strength. The practice involves static poses and controlled movements, encouraging a strong connection between the mind and body. Participants are encouraged to concentrate on each movement and synchronize their breathing with the exercises. The physical benefits of Pilates are numerous. It enhances overall strength, particularly in the core, improves balance, and aids in correcting posture. Additionally, Pilates helps align the spine and can alleviate pain, assisting individuals in their recovery from injuries. This method not only builds foundational strength that supports daily activities but also enhances athletic performance.
October
2024
Walking for our health
Walking is a simple and accessible form of exercise that can be easily integrated into daily routines. It can be performed in various locations and requires minimal equipment, primarily a comfortable pair of shoes. This activity provides numerous physical and mental health benefits, making it suitable for individuals of all ages and fitness levels. Engaging in regular walking can enhance mood and energy, reduce the risk of certain diseases, aid in calorie burning, and potentially extend lifespan.
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