In your 20s… Try HIIT training Short workouts that don’t need equipment or much space are a fun way to get rid of stress and boost energy.
In your 30s and 40s… Build strength Muscle and bone mass decrease from around age 30, so do strengthening exercises such as bodyweight workouts, weightlifting, Pilates and even heavy gardening.
In you 50s… Go walking Keep supporting bone health through a weight-bearing activity, such as brisk walking. It’s also great for weight management and mental wellbeing. This can be especially helpful because women can experience anxiety during the menopause.
In you 60s, 70s and beyond… Boost balance Low-impact seated or standing workouts that focus on balance, core strength and flexibility. The NHS recommends balance-supporting activities, such as tai chi, at least twice a week.
A warm-up increases your core body temperature, which helps to make your muscles more pliable. You’ll get a fuller range of movement, have more control, perform better and be less likely to get an injury.
The best way to warm up is to perform dynamic stretches, such as big arm circles and marching knee lifts, for one to two minutes – especially crucial in cold weather when muscles are stiffer.
You’ve probably heard of circadian rhythms – our natural sleep-wake cycle, which can be influenced by things like noise and daylight hours.
Closely connected to this is our chronotype, a more constant in-built preference for when our bodies naturally want to sleep and wake, determining whether we’re an early bird or a night owl.
It is now believed that exercising in sync with this natural preference may help us perform better and feel more energised.
Research indicates that individual athletic performance can vary by as much as 26% depending on the time of day.
We’re frequently told that exercise is hugely beneficial for both our physical and mental well-being, but it’s important to remember you can have too much of a good thing. While you might logically think that the more exercise you do, the greater the endorphin hit and stress relief benefit – over-exercising can have the opposite effect by triggering your body’s stress response and raising your cortisol levels.
Is exercise effective for stress relief?
Any form of physical activity is a great way to relieve stress. Physical activity not only boosts our body’s ability to use oxygen, but it can also improve blood flow. As you probably already know, exercise releases feel good hormones such as endorphins and serotonin into the brain.
Exercise can also provide you with a distraction, taking your mind off work stresses, daily tasks and other issues you may be experiencing. While it doesn’t directly problem solve, exercise can provide clarity and allow for a more rational mindset.
While some people experience immediate euphoria after exercising, others can feel it over a longer period of time. The benefits of exercises (mental and physical) are built up by sticking to a consistent routine.
Can exercise increase your cortisol levels?
While exercise is a great tool for stress relief, over-exercising can have the opposite effect. The hormone cortisol, otherwise known as the stress hormone, has been shown to increase if you over exercise and over strain your body. Stress is often linked to a mental process; however, we tend to disregard the effect it can have on our body physically.
Exercising too much, or not performing stretches or cool downs when you do exercise can cause a number of physical strains on our muscles.
But what counts as over-exercising? Performing high intensity exercise for over 60 minutes a day can be shown to affect blood levels and neurotransmitters that can lead to feelings of stress, depression and chronic fatigue So, stick to between around 30 – 60 minutes of exercise 5 times a week to get the benefits you need and allow your body to recover.
Will exercising every day make me more stressed?
It is perfectly fine to exercise for under an hour every day, depending on the workout you choose. Some exercises like HIIT training can be more beneficial in shorter bursts. The healthy stress your body undergoes during HIIT sessions triggers autophagy, which put simply is the process your body goes through to clean out damaged cells and regenerate newer, healthier cells to help the body achieve optimum health, as well as being anti-ageing.
The NHS recommends exercising between 15-30 minutes every day, or 150 minutes per week. It is greatly beneficial to mix up your weekly routine, by switching between high intensity exercises like HIIT that can last 15-30 minutes and low intensity exercises such as long walks and cycling.
What are the best forms of exercise for stress relief?
While all types of exercise help with stress relief, aerobic exercise is considered most beneficial. Exercises such as cycling, walking, jogging, running or swimming have an incredible effect on your body and mind. Doing exercise outside can also help with stress relief. Fresh air does wonders for the mind. Plus, fresh oxygen stimulates the release of happiness hormones and boosts your immune system. A change of scenery also means your workouts never have to be boring or repetitive.
By creating a fitness routine you provide yourself with a structured approach to gaining and then maintaining a strong, healthy body and a strong healthy mind.
You may not be an elite athlete who is supported by a whole lot of other professionals (trainers, nutritionists, physiotherapists, etc) but that doesn’t mean you can’t benefit from the same smart system that helps them maintain their focus.
So, what is it you need to put together?
1. Visualisation
The power of the mind to affect fitness is undeniable. New studies show that by visualising our self performing a specific physical activity we are priming our brain and body to do it. What’s more we prime our self to do it well even when we don’t really feel like it.
The power of visualisation to help us overcome obstacles is so well documented that there are now studies on how it can be used in sports rehabilitation to help overcome sports-related injuries faster.
Visualisation or mental role playing helps the brain allocate attention. This changes the way mental resources are apportioned and focus is directed. The brain is absorbed in the role that’s visualised and many of the obstacles that prevent us from exercising, such as tiredness, stress, lack of organization, are diminished in our perception and removed.
2. Focus
Exercise is the means through which we reprogram the body and brain. Even a single session of physical exercise affects our memory and improves our ability to learn. Sustained exercise helps the brain create thicker, better connections that lead to improved cognitive function.
In order to do this in the first instance, we need to be able to focus on something that is important to us. Something that will get us moving even on days when we don’t want to.
The trick is to find a way to activate the brain’s reward system so that a dopamine spike is experienced each time, which leads to associating exercise with a pleasurable sensation and some anticipation.
In order to achieve this, you can keep track of exercise with a fitness tracker or a diary of workouts done, work on a monthly challenge where each day is crossed out, work towards a realistic and specific goal such as improving the number of push-ups you can do, or the distance you can run or the length of time you can exercise.
These are goals which provide a focus. To be able to use this to motivate our self even when we feel tired, low and dispirited we must have a clear target that is achievable, a finite period of time to achieve it in providing us with an end in sight and a clear means of recording it all in a way that shows progression towards our goal. Use whatever works easiest for you, as long as it motivates you to keep on going.
3. Variety
The next element we need is a means of maximising the benefits of the time we invest in exercise. Because we haven’t got hours and hours to waste we need to be able to get the most from whatever time we put in.
The best way we can do that is by providing our muscles with a mixed bag of exercises each time. That way the body doesn’t optimise its fitness routines, we stay fresh and motivated as boredom doesn’t get the chance to set in and we see fitness and health benefits much faster.
By choosing a variety of workouts, changing up and even sometimes changing down the tempo of our exercise routines and also trying various types of exercises, we ensure that the stimulus to which the body responds with adaptations, remains fresh and challenging.
4. Nutrition
Food is fuel. The quality of the fuel we ingest determines how quickly out body responds to the physical, mental and psychological demands being made of it.
Research shows that there is a direct link between building strength and a diet that supports it. There is also a direct link between what we eat, long-term and how it affects bone strength which, in turn, affects the health of our brain.
Most of us are locked into some type of eating routine because we like it, we find it easy to use and we are accustomed to it. By experimenting with healthier options and small reductions in the ingestion of food stuffs like unsaturated fats and sugar that we know are harmful to us we can deliver small, consistent boosts to our fitness and overall health.
5. Support
Sustaining a weight-loss or health and fitness drive, entirely on our own soon depletes our mental and physical resources and makes it hard for us to stick to it. And this can lead to failure.
This is where emotional support really helps. Studies have shown that weight-loss and fitness routines undertaken in a virtual or real-world community setting deliver better results by helping the participants stick to what they are doing when they feel low.
Studies show that those who workout with others have a high success rate, benefitting from the added motivational boost that a friend, a family member, or trainer can add to their fitness routine.
With the global pandemic causing gyms to lockdown in 2020 and 2021, the fitness industry has had a massive shakeup. So what’s going to be trending in 2022?
1. Weighted Hula Hoops
In 2021 weighted hula hoops took centre stage on TikTok, with close to 200 million views alone under the hashtag #weightedhulahoop.
While the hula hoops we all fondly remember swinging around our hips as children weigh less than half a kilogram, the weighted versions can be as heavy as 3kg and are said to help strengthen your core, improve posture and balance, strengthen your lower body muscles and improve your flexibility and cardiovascular health.
2. ZUU
ZUU started out as a HIIT workout designed for the Elite Sports & Armed Forces in Australia and has since taken the fitness world by storm. ZUU uses movements inspired by animals, like bear crawls, frog squats, gorilla walks and donkey kicks, to work up a sweat.
Commonly referred to as one of the most challenging workouts of the moment, the intensity and use of your own bodyweight results in increased cardiovascular endurance, functional strength and flexibility.
3. Stroller Fitness
Stroller (or Pram for us British folk) fitness has been around for a while – it’s a great way for time-strapped parents to exercise while bonding with their baby, and it seems this form of fitness has been increasing in popularity again.
You can vary the intensity of the walk with the pram, add in single or double arm chest presses by pushing the pram away from and back to you, incorporate lunge walks and even work on some stretches while holding onto the pram. It goes without saying that precautions need to be taken to ensure the safety of your child.
4. Reverse Running
Running backwards is another trend that isn’t by any means new, having first picked up popularity in the 80’s. With a 50% increase in monthly global searches since the end of 2020, there is clearly renewed interest in this activity.
Some of the benefits of reverse running are said to include reduced impact on the knees, more calories burned vs traditional running, reduced imbalances between anterior and posterior muscles, and improved posture.
5. Trapeze Classes
Aerial fitness found its way into mainstream exercise classes with a multitude of options for people interested in a different form of workout – pole fitness, aerial silks and aerial hoops are also popular methods. However, trapeze classes have seen the biggest increase in interest.
The trapeze is a great confidence builder and allows you to work on your strength, practice balance and improve body control and awareness, all while learning an artform that dates back to the mid-1800’s.
Rise and shine Training under the sun raises your vitamin D levels, giving you more than just a mood boost. It supports the immune system and is essential in the absorption of phosphorus and calcium. It aids bone health, helps weight loss and is a crucial ally in fending off illness.
Sweat it out By making your body work harder to keep cool, outdoor training can boost cardio fitness in as little as five days. There are two theories as to why this happens: that heat improves the bodies ability to deliver oxygen to the tissues that need it; and that it increases bloodflow, causing positive adaptation to our blood vessels.
Brighter minds Get up from your desk and go outside at lunchtime. Breathing in fresh air improves your ability to think clearly, as well as helping to alleviate stress and anxiety. Up the ante with a group or partner workout: exercising with others releases serotonin – AKA the feel-good hormone.
Glow up The combination of oxygen and sunshine acts as a kind of muscle Miracle-Gro. Breathing in fresh, outdoor air increases our blood oxygen levels, accelerating muscle repair. Plus, if your training routine feels stale, taking it outside can help you by firing up your motivation.
Better habits Making gains in the sun could also help those who struggle not to devour double helpings of their post-workout refuel. To regulate temperature, your body cuts back on digestion, reducing your appetite. We are likely to rehydrate more often, too, and choose foods that compliment our training.
If gaining muscle is on your radar – and I’m not just talking about bulking up Arnie-style!) – you’ll know that there is a lot of advise out there on the best strategy. A combination of weight exercise and good nutrition will definitely put you on the right road for success. But of the two, is one more effective than the other at helping to build muscle?
You can’t add on muscle mass without any building blocks, which means you need to be taking in more calories then you’re burning off. The tricky part is to ensure that those extra calories end up stored where you want them.
A surplus of between 250kcal and 500kcal per day is recommended. Protein (1.5–2.2g per kilo of bodyweight) will help your muscles repair and grow. Carbs will feel your workouts, and nutritious fats will maintain healthy hormone levels.
Hypertrophy occurs when a muscle is repeatedly stressed, which means pushing yourself to your limits until those limits increase. Research shows that the load doesn’t significantly affect hypertrophy, so long as you’re working close to the point of failure. Keep your rep ranges between eight and 12, using weights that are at least 60% of your one-rep max. Slow and heavy(ish) wins the race.
Feeling tired even at just the thought of your next workout session? Here is a look at whether exercise or diet are more effective in boosting your energy.
Exercise triggers the release of invigorating neurotransmitters such as norepinephrine and dopamine, while also boosting blood flow to the brain. In one study, 10 minutes simply walking up and down stairs proved a better booster shot then 50mg of caffeine.
Be wary of overdoing it, though. One major cause of fatigue is stress. When prolonged, this can cause a malfunction whereby your body is constantly pumping out excess cortisol. In this state, upping your exercise will only make your body more stressed.
A targeted diet is a more reliable energiser. For optimal mental and physical stamina, it is recommended a macro split of 30% protein, 30% fat and 40% carbs. Low-carb diets can cause a drop in energy. Include high-fibre foods such as wholegrains, beans, lentils and potatoes in every meal to drip-feed your body energy throughout the day.
In addition to this, make sure you’re getting enough magnesium (wholegrains, leafy greens), iodine (seafood, iodised salt), vitamin D (fatty fish, eggs) and B12 (red meat, shellfish).
Whatever your exercise goals, keeping your heart strong and healthy has to be top of the list. Here are some of the benefits that working out and eating well have on your heart health.
There are 2.3 million people in the UK living with heart disease. The good news is that many of the big risk factors – high blood pressure, raised LDL cholesterol and a waste height ratio above 0.5 – are under your control.
The dietary protocols are fairly predictable: more fibre-rich whole foods, less processed meat and refined carbs. Keep in mind that diet that are high in sugar can increase the synthesis of LDL cholesterol.
In terms of exercise, cardio is king. And ‘cardio’ it doesn’t just mean a narrow choice between running, jogging and plodding: fast-paced dumbbell circuits and bodyweight drills count too.
