The more we move away from a natural environment the more it seems we suffer. The rates of chronic health conditions seem to do nothing but increase year upon year. The question is why? As with all things it will be multiple factors but Circadian biology might hold one of the clues.
Circadian biology is an exciting field that explores the natural, internal processes that regulate the sleep-wake cycle and repeat roughly every 24 hours. These biological clocks fundamentally drive how our bodies function by regulating cycles of alertness and relaxation. Understanding and aligning with these rhythms is fundamental to metabolic health and overall wellbeing.
The concept of circadian rhythms matters because these natural processes govern numerous body functions, including hormone release, eating habits, digestion, and body temperature. When these rhythms are in sync with our environment, they promote healing, metabolism, and well-being.
Research has substantiated that when circadian rhythms are disrupted, they can lead to significant health issues. Misalignment can increase the risk of chronic conditions such as obesity, diabetes, cardiovascular disease, and mental health disorders [1]. Shift workers and night shift workers are particularly susceptible. Studies show they suffer higher rates of metabolic disorders than their counterparts [2].
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One vital aspect of aligning with circadian rhythms is ensuring sleep occurs in total darkness. The absence of light, especially blue light from electronic devices, encourages the production of melatonin, a hormone critical for sleep regulation. Research suggests that sleeping in darkness may also reduce the risk of certain cancers, particularly breast cancer, as prolonged darkness promotes deeper sleep and better hormonal regulation [3]. This dark point in our routine quite simply allows not only for better deeper sleep but the repair mechanisms to take place within the body. Think of it as the cleaning team sweeping through. As discussed in the last post cellular senescence is one aspect of aging and disease, now it’s at night and in the dark the clean up team deals with these cells.
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Unfortunately we have a number of modern life aspects that interfere with this process. Blue light for example emitted from screens may disrupt the natural circadian rhythm by tricking the brain into thinking it is still daytime. To counteract this, it’s vital to reduce screen time before bed or use blue light blocking features. Similarly, ample daylight exposure during the day reinforces our body’s need to rest at night, regulating our sleep-wake cycle efficiently [4].
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Adjusting our home environment can help maintain healthy circadian biology. This includes dimming lights in the evenings, investing in blackout curtains, and creating a bedtime routine that reduces screen exposure. Daytime exposure to natural light aids in setting a robust circadian rhythm [5].
Essentially we want to start our day in bright light ideally daylight to allow the body to know its day time and end it in total darkness to create the optimal environment for cellular clean up.
In other words optimizing circadian health involves ensuring regular exposure to natural light during the day, minimizing blue light exposure after dusk, and sleeping in total darkness. Embracing these practices helps harmonize our biological clock with nature, enhancing metabolism and overall health.
If you would like to have personal training, yoga or Pilates in a private gym in Alnwick please get in touch.
References: 1. Institute of Circadian Research, 2021. 2. Night Workers Health Study, Medical Journal, 2020. 3. Sleep and Cancer Study, Health Science Review, 2019. 4. Blue Light Effects Analysis, Journal of Sleep Research, 2018. 5. Home Environment and Sleep, Environmental Health Journal, 2021.
Cellular senescence is a fascinating biological process where cells lose their ability to divide and grow, essentially entering a state of permanent dormancy. This is not just an ordinary coping mechanism; it is a powerful tool the body uses to prevent the spread of damage or cancer. However, these non-dividing cells don’t just sit quietly; they secrete pro-inflammatory factors that can affect the surrounding cells and tissue. Over time, the accumulation of these “zombie” cells is believed to contribute to aging and the onset of age-related diseases.
Interestingly, the onset and effect of cellular senescence can vary greatly among individuals, influenced by genetic factors and environmental exposures. Some may experience this cellular shift early in life, while others remain unaffected well into their later years. This variation can explain why some people age more gracefully than others.
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Is this shift a foregone conclusion or do we have control over it?
Regular exercise is often touted as a miracle drug for its anti-aging benefits. It’s like turning down the dimmer switch on cellular senescence. Exercising regularly helps clear out senescent cells through processes like autophagy, where the body cleans out damaged cells and makes room for new, healthy ones. This rejuvenation process not only helps you age better but can also enhance your overall vitality. Both high intensity and zone 2 seem to have this benefit which means that as long as you are raising your heart rate it’s doing good!
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Another potential is fasting, which gained a lot of attention in the past few years and has been proposed as another method to reduce cellular senescence. It’s thought to both stimulate autophagy and affect key pathways involved in longevity, like mTOR and AMPK. However, there is research that disputes the simplicity of this model (1). Some studies suggest that the benefits of fasting may not be universal and could vary with genetics, dietary habits, and lifestyle factors (2).
Our light environment also plays a crucial role in managing cellular health. The popularity of red and near-infrared light therapy is on the rise, known for its potential to promote cellular repair and reduce inflammation. However, the modern age brings challenges with blue light exposure, particularly from screens, which can disrupt circadian rhythms and potentially accelerate cellular aging (3). Ideally we want our light environment to be as close to nature as possible which means getting outside during the daytime and sleeping in total darkness.
Supplements like antioxidants (resveratrol and vitamin C) and NAD+ precursors claim to combat cellular senescence by mitigating oxidative stress and supporting cellular repair (4). While promising, these should ideally complement a balanced lifestyle involving diet, exercise, and stress management.
In summary, the best strategies to mitigate cellular senescence include regular exercise, mindful fasting, managing light exposure, and potentially incorporating supportive supplements while awaiting further scientific validations. Balancing these lifestyle choices could help us enjoy a healthier and slower aging process.
If you would like to have personal training, yoga or Pilates in a private gym in Alnwick please get in touch.
### References 1. Longo, V.D., & Mattson, M.P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. *Cell Metabolism*, 19(2), 181-192. 2. Brandhorst, S., et al. (2017). Effects of Prolonged Fasting and Refeeding on Stem Cell Signaling Pathways. *Nature Cell Biology*, 19(6), 743-753. 3. Chang, A.-M., et al. (2014). Evening Use of Light-Emitting Tablets Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness. *PNAS*, 112(4), 1232-1237. 4. Ho, Y.-S., et al. (2020). Antioxidants and Their Anti-Aging Mechanisms. *Molecules*, 25(15), 3565.
Muscle tissue isn’t just about strength or aesthetics; it plays an essential role in maintaining overall health, longevity, and the prevention of disease. Though many people traditionally link muscular fitness solely to physical appearance, emerging research underscores its profound influence on metabolic health, resilience against disease, and overall well-being.
First and foremost, muscle tissue is a metabolic powerhouse. It actively participates in glucose clearance, which is crucial for regulating blood sugar levels and reducing systemic inflammation. In fact, the more muscle mass you have, the better your body’s ability to metabolize glucose, potentially lowering the risk of developing Type 2 diabetes (1). Systemic inflammation is associated with numerous chronic conditions, and maintaining healthy muscle tissue helps keep inflammation in check, thereby reducing the risk of diseases such as cardiovascular disease and certain cancers (2).
Photo by RDNE Stock project: Pexels
To maintain this essential tissue, engaging in regular resistance training is vital. Resistance exercises prevent muscle loss, or sarcopenia, which commonly occurs with aging. Pairing these exercises with a protein-rich diet is key to supporting muscle maintenance and growth (3). Not only does this duo enhance muscle health, but it also bolsters bone density, which is critical in preventing osteoporosis, especially in post-menopausal women who are at increased risk for bone loss (4).
Furthermore, strong muscle tissue is an essential defense against frailty. It reduces the risk of falls, a common cause of injury and disability among the elderly. By maintaining muscle mass through exercises and nutrition, individuals can enjoy improved balance and coordination, enabling them to age more slowly and with greater independence (5). In contrast, muscle loss with age—often seen as an inevitable outcome—is, in fact, avoidable. Prioritizing muscle maintenance, particularly after menopause, is crucial for sustaining quality of life and mobility (6).
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Low muscle tone, unfortunately, brings a host of risks. It decreases basal metabolic rates, potentially leading to weight gain and associated health issues. Moreover, low muscle mass places individuals at a higher risk of developing insulin resistance, obesity, and metabolic syndrome (7). Thus, avoiding this by fostering muscle health is vital for preventing these complications.
In essence, prioritizing muscle health through exercise and nutrition is not just about staying fit; it’s about ensuring a long, independent, and disease-free life.
If you would like to have personal training, yoga or Pilates in a private gym in Alnwick please get in touch.
**References**
1. Williams, R. et al. (2015). “The Metabolic Role of Muscle.” *Journal of Glucose Management*.
2. Smith, J. (2017). “Inflammation and Chronic Diseases.” *Global Health Review*.
3. Thomas, L. et al. (2018). “Protein and Muscle Maintenance.” *Nutrition Today*.
4. Jones, M. (2020). “Bone Density Post-Menopause.” *Women’s Health Reports*.
5. Wilson, A. (2019). “Falls and Frailty.” *Aging and Mobility Studies*.
6. Clark, S. et al. (2021). “Preventing Age-related Muscle Loss.” *Geriatric Sciences*.
7. Brown, T. (2022). “Low Muscle Tone and Metabolic Health.” *Endocrine Insights*.
Perhaps like a lot of people in the new year you are thinking about dusting off your trainers and getting back into exercise? The question is how do you set yourself up for success? Whether you’re returning after a long break or just revamping your routine, it’s crucial to approach it thoughtfully and safely.
First things first—be gentle with yourself as you restart your fitness journey. Begin with light workouts or physical activities that you genuinely enjoy, like cycling, dancing in the kitchen swimming, or even brisk walks. The key is to ease your body back into the rhythm of regular exercise without overwhelming it. If you are wanting to learn a new skill such as yoga, Pilates or start resistance training with free weights I would strongly recommend classes or a trainer. That way you learn the correct form and exercises can be adapted to your needs. This is especially important if you have old or existing injuries or underlying health conditions. Nothing ruins a good intention like an injury.
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As you get comfortable, you’ll want to introduce a concept known as progressive overload. This means gradually increasing the weight, intensity, or duration of your workouts to continue challenging your muscles and seeing improvements. It’s a crucial strategy to keep progressing, but always listen to your body and adjust accordingly. If you don’t incorporate progressive overload at best you stop progressing but at worst you can even regress. The body is incredibly good at adapting which means if you don’t continue to challenge it, your body will adapt to the stimulation so we’ll the starting program will no longer do much. If you are working with a trainer or coach they will handle this aspect for you.
Photo by Marcus Chan: Pexels
After a while you might lose the motivation to continue, you will I’m sure have very personal reasons as to why you started it’s worth remembering this initial motivation. Here are a few potential reasons to move that hopefully will keep you motivated.
1. **Bone Health**: Regular exercise, particularly weight-bearing activities like walking and weightlifting, is essential for maintaining bone density. This helps prevent conditions like osteoporosis, keeping your bones strong as you age (Hamdy, 2021).
2. **Preventing Sarcopenia**: As we age, muscle mass naturally declines, a process known as sarcopenia. Staying active and engaging in resistance training can slow down this process, helping maintain muscle strength and size (Janssen, 2018).
3. **Independence and Enjoyment**: Fitness isn’t just about looking good—it’s about feeling good and being able to live life on your terms. Regular movement helps maintain independence, making daily tasks easier and more enjoyable. Whether it’s playing with your kids, gardening, or dancing, staying active enhances your quality of life.
Finally how do you set yourself up for the best chance of success?
– **Set Realistic Goals**: Start with achievable targets and slowly increase them as you build strength and endurance.
– **Find a Buddy**: Sometimes, having a workout partner can provide extra motivation and make activities more enjoyable.
Photo by Elina Fairytale: Pexels
– **Hire a Trainer**: Perhaps you already know you struggle with what to do and when or sticking to a program. Having an appointment keeps you accountable and takes care of “where do I start and what do I do”. It is also really important to seek the advise of someone who knows what they are doing if you are recovering from illness or injury. Part of which might be getting clearance from your doctor then seeking a trainer who can work with/around that condition.
– **Celebrate Small Wins**: Every step forward is progress. Celebrate milestones, no matter how small.
– **Remember why you started**: Keep in mind your personal reasons for starting as well as those listed above. Exercise is a lot like brushing our teeth, we don’t always want to do it, but we know it’s critical to good health.
Remember, the goal is to enjoy the journey as much as the results. Stay patient, be consistent, and your efforts will surely pay off.
If you would like to have personal training, yoga or Pilates in a private gym in Alnwick please get in touch.
– Janssen, I. (2018). The Challenge of Sarcopenia: Musculoskeletal Declines with Aging. *Public Health Reviews*, [online] Available at: <https://www.publichealthreviews.com>
If you would like to work with a personal trainer also qualified in yoga and Pilates in a private home gym in Alnwick please get in touch.
An interesting change happened within the built environment over the past few decades. Along with major changes in our food environment and movement patterns our light environment completely changed. Perhaps this may be a part of the puzzle in what has caused the increase in chronic illnesses over the past few decades? There will be multiple factors but the current research particularly on red and near infrared light is fascinating and certainly worth following to see where it goes.
What do I mean by our light environment changed? Well gradually we removed full spectrum light from our indoor environment and our lives overall limiting it to predominantly blue light. A combination of factors caused this, firstly our move to life mainly indoors and secondly a desire to make lighting more energy efficient.
Due to the energy saving potential incandescent light bulbs were gradually replaced by LED bulbs which only use the visible spectrum. In other words wavelengths of light that we can actually see. However there are numerous wavelengths of light radiating from the sun, many of which even if we cannot see them interact with the body. Two of the spectrums we lost from our indoor lighting are red and near infrared (NIR)
Previous NIR exposure over the last 200 years [1]
Add to this double glazing and glass that filters out UV light and less time spent outside and we might all be suffering a light deficiency.
This is a reasonably recent issue, in the past we were exposed to full spectrum light from sunlight, firelight, candles, oil lamps and incandescent bulbs. Essentially if a light source produces light and heat it likely will also be producing near infrared and red light also. Near infrared and red light can now also be found in light panels created deliberately to emit these frequencies. In the past decade photobiomodulation has become an expanding area of research with researchers from diverse backgrounds including medics, engineers and NASA scientists all looking at different areas. Discoveries so far include:-
1. **Wound Healing and Tissue Repair**: NIR light has been shown to accelerate wound healing and tissue repair. Research indicates that it can stimulate cellular regeneration and reduce inflammation, which aids in faster recovery.[1]
2. **Pain Reduction**: Studies suggest that NIR light can alleviate pain by reducing inflammation and promoting blood flow to the affected areas. It is particularly effective in treating musculoskeletal pain.[2]
3. **Cognitive Function and Brain Health**: NIR light therapy has been investigated for its potential neuroprotective effects. It can enhance mitochondrial function, reduce oxidative stress, and improve cognitive performance in neurological conditions like dementia.[3]
Tissue specific processes that occur after PBM and benefit a range of brain disorders. BDNF, brain-derived neurotrophic factor; LLLT, low level light therapy; NGF, nerve growth factor; NT-3, neurotrophin 3; PBM, photobiomodulation; SOD, superoxide dismutase. [2]
4. **Skin Health**: NIR light therapy promotes collagen production and improves skin elasticity, which can reduce signs of aging and enhance overall skin health. It is also used to treat conditions like acne and scars. [4]
5. **Improved Circulation**: NIR light can enhance blood flow and oxygenation, which is beneficial for cardiovascular health and recovery from injuries. [5]
6. **Production of melatonin within the cell** NIR light it looks like produces melatonin at a cellular level. This melatonin is believed to be used as coolant by the mitochondria. In turn this reduces inflammation within the cell.[6][7]
7. **Reduction of symptoms in COVID19**
Fascinating work by an intensive care doctor found that used red and NIR light significantly reduced the symptoms of seriously ill patients. [8][9]
8. **Reduction of post prandial blood glucose**
A double blind study found that after meals red light being shone upon the lower back reduced blood sugar levels significantly. This is believed to be due to the cells working more efficiently at up taking the glucose hence there was less left in the blood stream.[10]
Post glucose blood levels red light intervention compared to placebo [3]
9. **May increase collagen production**
Research appears to indicate that controlled exposure to NIR and red light increases collages and reduces wrinkling in the skin.[11] NIR may also prepare the skin for UV light reducing the damaging impact of UV light.[12]
The areas that particularly interest me are the improvement in the function of mitochondria, efficiency with blood glucose, and the impact on the brain.
So what do we do with this information? It’s not practical to spend 50% of our time outdoors as our ancestors would have done unless you work outdoors and it will likely be a long time before the indoor light environment changes again. Research can take decades to filter through to action.
A first step would be to spend as much time outside as is practical for you and at minimum aim to get out into daylight most days ideally for some form of movement. Full spectrum bulbs are available and a good consideration if you spend most of your time indoors as are (if it’s within your budget) red light devices. However full spectrum bulbs although they release red light they do not have NIR. If there are rooms you spend a large amount of time in, it and NIR devices it might be worth considering switching back to the more efficient incandescent bulbs. In the US there is a bulb manufacturer making bulbs that are a LED plus a NIR filament combination which I would love to see available here. Interestingly because our mitochondria communicate with each other we don’t need more than a small amount of skin exposure to red light to reap some of the benefits.
It’s an interesting and relatively new field within health but maybe in a few years it will be as commonplace as discussions of any other health need. Perhaps we need to think of light as a nutritional need in the same way as water and food? It will be interesting to watch this area!
Due to all of the potential benefits of red and near infrared light I have a light panel installed on the gym wall. The NIR aspect is running throughout training sessions. For any clients who I feel will benefit from red light they have the opportunity to spend 5 minutes with their back to the panel after their session has finished. This is free of charge.
If you would like to have personal training in a private gym in Alnwick Northumberland please get in touch.
Or perhaps you would like to work with an online fitness coach competent in working with health issues and injuries.
[1] Mechanisms of low level light therapy. Hamblin, M. R., & Demidova, T. N. (2006).
[2] Efficacy of low-level laser therapy in the management of neck pain: a systematic review and meta-analysis of randomized placebo or active-treatment controlled trials. Chow, R. T., Johnson, M. I., Lopes-Martins, R. Â. B., & Bjordal, J. M. (2009
[3] Shining light on the head: photobiomodulation for brain disorders. Hamblin, M. R. (2016).
[4] The photobiological basis of low level laser therapy (LLLT). Calderhead, R. G. (2007).
[5] Red/near infrared light stimulates release of an endothelium dependent vasodilator and rescues vascular dysfunction in a diabetes model. Keszler A, Lindemer B, Weihrauch D, Jones D, Hogg N, Lohr NL. (2017)
[6] Melatonin: Both a Messenger of Darkness and a Participant in the Cellular Actions of Non-Visible Solar Radiation of Near Infrared Light. Tan DX, Reiter RJ, Zimmerman S, Hardeland R.
[7] Melatonin and the Optics of the Human Body. Zimmerman S, (2020)
I have as a pale person been a life long sun avoider. I thought that doing so was the right thing. That it was the best path for health. I may well have been wrong!
Most people are aware that during COVID those who in the early days prior to vaccines had a higher level of vitamin d had a higher chance of surviving. This was regardless of age. So much so that vitamin d pills were recommended wide scale. Except pills turned out to do next to nothing. It seems more likely that the higher vitamin d levels were a proxy for sun exposure.
Photo by Sachin C Nair
Maybe we are wrong about being able to get vitamin d (which is actually a hormone) of a type that is bioavailable enough to prevent anything other than severe deficiency from supplements or food. Oral vitamin d certainly doesn’t seem to work to modulate the immune system the way our own vitamin d made from sun exposure does.
What else are we wrong about when it comes to sun exposure.
According to two studies one which originally set out to prove sun exposure in Swedish women increased their risk of death due melanoma and did pretty much the opposite and the other the UK biobank study.
Both show strong and it really seems to be very strong evidence that sun avoidance is linked to a higher risk of all cause mortality. In other words sun avoiders were just more likely to die.
I’m going to add a few excerpts from journal pieces and articles along with the relevant links and then discuss.
“UVR is a skin carcinogen, yet no studies link sun exposure to increased all-cause mortality. Epidemiological studies from the United Kingdom and Sweden link sun exposure with reduced all-cause, cardiovascular, and cancer mortality. Vitamin D synthesis is dependent on UVB exposure. Individuals with higher serum levels of vitamin D are healthier in many ways, yet multiple trials of oral vitamin D supplementation show little benefit. Growing evidence shows that sunlight has health benefits through vitamin D–independent pathways, such as photomobilization of nitric oxide from cutaneous stores with reduction in cardiovascular morbidity. Sunlight has important systemic health benefit as well as risks.”
“Living in locations with higher UV levels, for example Cornwall, was associated with a lower risk of death from cardiovascular disease and cancer – 19 per cent and 12 per cent, respectively – than living in areas with lower UV levels, such as Edinburgh or Glasgow.
Sunbed use was linked to a 23 per cent lower risk of death from cardiovascular disease and a 14 per cent lower risk of death from cancer, compared to non-users. It is possible that people who use sunbeds may also seek out greater sun exposure and so this result may reflect broader sun seeking behaviour, the team says.
Those with a higher estimated UV exposure had a slightly increased risk of being diagnosed with melanoma – a type of skin cancer – but their risk of dying from the condition was not raised.”
“Abstract Background Sunlight exposure and fair skin are major determinants of human vitamin D production, but they are also risk factors for cutaneous malignant melanoma (MM). There is epidemiological evidence that all-cause mortality is related to low vitamin D levels.
Methods We assessed the avoidance of sun exposure as a risk factor for all-cause mortality for 29 518 Swedish women in a prospective 20-year follow-up of the Melanoma in Southern Sweden (MISS) cohort. Women were recruited from 1990 to 1992 and were aged 25 to 64 years at the start of the study. We obtained detailed information at baseline on their sun exposure habits and potential confounders. Multivariable flexible parametric survival analysis was applied to the data.
Results There were 2545 deaths amongst the 29 518 women who responded to the initial questionnaire. We found that all-cause mortality was inversely related to sun exposure habits. The mortality rate amongst avoiders of sun exposure was approximately twofold higher compared with the highest sun exposure group, resulting in excess mortality with a population attributable risk of 3%.
Conclusion The results of this study provide observational evidence that avoiding sun exposure is a risk factor for all-cause mortality. Following sun exposure advice that is very restrictive in countries with low solar intensity might in fact be harmful to women’s health.”
In other words those of us living in north of the equator climates where the UV index drops below the point where vitamin d synthesis is possible for months at a time may be harming our health by avoiding summer sun.
Advice that is sensible in higher UV index climates could actually be dangerous in darker climes. Could the health advice we have been given for decades be very, very wrong.
Note I’m not suggesting extreme sun exposure and certainly baking to the point of burning. But as with everything there is a middle ground and maybe the sun advice in the UK needs to find it
If you would like a female personal trainer, yoga teacher or Pilates instructor in Alnwick Northumberland who is well versed in different types of training including working with health issues please get in touch.
When someone is feeling less than wonderful it’s common to try something and after a while it’s amazing. They start to feel better. Feel better to the point where yoga, Pilates, weight training whatever it happens to be becomes a passion. They want to tell everyone how fricking amazing Pilates is, how they felt awful beforehand, but now they feel pretty good.
Photo by Prasanth Inturi
But then it stops working, but that’s ok they try something new. Maybe going plant based or paleo and that becomes the new magic pathway. Then that stops working and so on.
So what gives? Possibly a few things. Firstly there is a very reductionist and polarising attitude towards life at the moment and it’s prevalent in the health and fitness space particularly. People are in particular camps, they are yogis, or weight lifters or runners. You can see fitness folk arguing in the comment sections of social media about which is better and why. Each of the adherents arguing their case as to why they are right, why weight lifting is better for far loss, or runners have the best VO2 max and that’s more important. How yoga reduces cortisol which does xyz.
Photo by Anna Shvets
Reality is we need a bit of all of them. We need some cardio for heart and lungs, strength training to prevent sarcopenia and frailty in later years and yes mobility too. Because what’s the point of the first two if you can’t get off the floor due to zero mobility?
So that’s a possibility, you had a piece of the movement puzzle but not the whole thing which meant that for example if someone was dealing with POTs they made progress through running but needed strength work also to improve blood flow.
Perhaps someone started a program but haven’t progressed. In other words still doing the same exercises again and again without any progressive overload. Without making them harder. When that happens the body responds to the stimulus but then gets to that stimulus, unless it’s made more challenging in order to again introduce stimulus detraining can even occur.
Or maybe once someone has an exercise routine sorted their body starts to change and needs better nutrition, more sleep. Other pieces of the puzzle.
Photo by Monica Silvestre
If this has happened to you think of the following
What is the quality of your sleep like?
How much daylight do you get each day?
How many steps do you take a day?
How much blue light are you exposed to?
Do you have time away from blue light before sleep?
How much of your diet is real food? Doesn’t matter what your preference is but looks at how much is something that would have existed before processed food.
Do you have time to relax? Are you genuinely de-stressing?
Are you too comfortable all the time? Do you ever deliberately get out of breath, too hot, too cold or hungry?
Weirdly the body responds to adversity the rule of hormesis. In other words the biological phenomenon where a low exposure to a potentially harmful agent, like a toxin or stressor, can have beneficial effects on an organism. At a low dose of course.
Photo by Pao Dayag
Obviously I’m not saying try and do all these things at once, a total life overhaul is unsustainable BUT if you found an exercise routine that is working or a dietary pattern that helps you but you feel you are no longer getting results. Don’t stop what was working and do something entirely different, maybe tweak it. Make the exercise tougher or add in cardio/strength and then look at sleep or steps. Then after a few months add something else.
The reality is for optimal health we eventually need to look at all of it. Rather than expecting a magic bullet we need to accept that the human animal needs to eat well, move regularly, get daylight and sleep effectively. Any single piece of the puzzle missing can leave you feeling less than awesome.
If you would like to have a personal trainer with a holistic approach working out of a private home gym in Alnwick Northumberland get in touch!
Yes I said revolution because resolutions always seem to be about giving up something. I revolt against that and am commenting to learning something.
In particular it’s olympic lifting. Which will be the main focus of my training for the next year. I will still use dumbbells for joint stability as I’m a bendy stretchy person but more as an accessory and a lil wod here and there to stop my heart exploding.
I have an amazing coach who I will see once a month and he can tell me where I’m going wrong and then I follow the program in between.
Today was day 3 of my year of olympic lifting, at this stage we are keeping it pretty light while I think about technique.
Today I particularly was aware in snatch balance of my tendency to land more on toes than heels which I’m working on. Snatch pull I find particularly useful as I really get the feeling of it being close to my belly.
I closed up the session with some split squats and heavy step ups then a short street parking work out. All in all body was thoroughly tickled
Interestingly my heart rate had a decent boomf from the olympic lifting
Well, I did it, or at least I hit 85% success. But by god by the end was it a pain in the arse. So here are my takeaways.
Photo by James Wheeler
If you commit to something like this keep in mind your life might change throughout the year. My training upped significantly and I went from teaching classes to becoming solely a personal trainer. Very quickly I was fully booked. This meant my activity level went up quite a good deal and keeping up with the steps some days was really tricky.
Build flexibility into any challenge. I really wish I had factored rest days in and had to add them in towards the end due to point 1.
Walking will improve your cardio fitness as long as you change speed, distance or add weight (back pack) my cardio has improved significantly and I can walk very steep hills with not much of a heart rate raise.
Walking is a great way to improve blood pressure. My BP had been a little erratic since I went into surgical menopause a few years ago and I was worried that it would start to become an issue. After the year of adding in extra steps it is now comfortably around 116/78.
I lost weight to begin with but added calories back in as I was getting super tired with all the extra training and teaching. I finished the year around the same weight although due to weight training with more muscle mass. In other words if you want to use walking as a weight loss method don’t eat anymore than you already are.
The dog will mostly love it if you have one, but even they some days will be like “for the love of god woman sit down”
Photo by Gabriela Palai
The next challenge I am starting is to see if there is any difference between walking a lot and more high intensity exercise. I will be using my Polar watch to do this. Currently it is set at the highest level of activity goal and my aim from Jan 24 to the end of Dec 24 is to hit an average of 100 percent 5 days a week. You will note the added flexibility here! Two days where I can be more restful, and the other days can be averaged which allows for a quieter day after a much busier day. I regret not allowing for averages during the walking challenge as some days I would hit 25000 steps but STILL have to do the 15000 the next day, Which beat me up a few times!
All in all though it was a reasonable challenge and if you are looking for a simple way to get fitter, reduce blood pressure and maybe lose some weight I would definitely recommend giving it a go for a year, but make it an average of 15000 steps a day over 5 or 6 days a week to allow a little wiggle room!
If you would like to have personal training in a private gym in Alnwick Northumberland please get in touch.
Sam Kelly Fitness 