Low-impact exercise is the new buzz word for this year. Also known as ‘Japanese walking’, as it was developed by researchers in Japan, it’s linked to improved fitness and muscle strength as well as lower blood pressure.
The technique is simple: walk quickly for three minutes, then slowly for three minutes. Repeat this at least five times to start feeling the benefits.
Imagine not being able to sit down into a chair, walk up a set of stairs, or get something out of the bottom cupboard in your kitchen. That could be the case if you don’t practice squats regularly.
Squats aren’t just an exercise, they’re a movement you do daily. When you sit down onto the toilet, or onto a chair and back up again, or when you walk up a flight of stairs and come back down. Your ankles bend, your knees bend, and your hips bend – that’s the fundamental squat pattern.
The only thing that’s very different is the degree of range of motion you go through, or the degree that a part of your body moves around your joints.
Stepping up onto a step, like a staircase, involves quite a short range of motion. On the other hand, crouching down to look into the bottom cabinet of your kitchen requires a much deeper range of motion! But, importantly, the pattern of movement remains exactly the same.
By performing squats in a workout setting regularly, you’ll train your body to move through deeper range of motions at different joint angles. The next time you come to squat down to your cupboard, you should be able to go lower without feeling any discomfort. Likewise, you might be able to take two stairs at a time the next time you go upstairs!
How often should you be training squats to yield the benefits? You should include one exercise that includes the squat pattern in every strength training workout you do – ideally at least once per week.
We all know regular exercise is good for our bodies — but did you know it’s great for your eyes too?
From boosting circulation to lowering the risk of serious eye conditions, staying active plays an important role in keeping your vision healthy.
Why Blood Flow Matters for Eye Health
Your eyes rely on a rich supply of oxygen and nutrients delivered through tiny blood vessels. Good circulation helps keep these vessels healthy, supporting the retina and optic nerve — two key players in how well you see.
Poor circulation, on the other hand, can contribute to eye problems like glaucoma, diabetic retinopathy, and age-related macular degeneration.
How Exercise Helps
Regular physical activity supports overall cardiovascular health, which in turn benefits your eyes. Exercise can:
1. Improve blood flow to nourish delicate eyes
2. Lower blood pressure and reduce strain on eye vessels
3. Help regulate blood sugar – important for people with diabetes
4. Reduce inflammation that can impact eye health.
Even moderate activities like brisk walking, cycling, or swimming a few times a week can make a difference.
The Long-Term Benefits
Staying active isn’t just about avoiding disease — it’s also about maintaining your quality of life. Better circulation supports sharper vision for longer, helping you keep doing the things you love — from reading and driving to enjoying the great outdoors.
Digestive issues are on the rise – 86% of Brits have had gastrointestinal complaints, ranging from bloating to extreme pain, and Google searches for ‘gut health’ have risen by 400% in recent years.
The good news is that improving your gut health can have a massive impact on both your physical and mental health, and it needn’t be complicated or require expensive ingredients or supplements
Here are some of the main reasons you might need care, and simple changes you can make.
1. Limit ultra processed.
They are bursting with additives and emulsifiers, which can have a negative effect on our microbes. Aim to eat a diet higher in natural foods that don’t come with a long ingredient list, such as wholegrains, lean meats, vegetables and fruit.
2. Enjoy more fibre.
A lack of fibre can negatively affect your microbes. Get more plant diversity into your life to increase your fibre intake. 30 different plant variants a week is a good target. Try mixed bags of salad, different colours of peppers, mixed frozen veg, lentils, pulses, and use a sprinkle of nuts and seed mixes on soups and salads.
3. Reduce stress.
Stress is bad news for your beneficial microbes and one of the biggest hurdles in modern life. Take three deep breaths before eating, to switch to rest and digest mode. Planning your meals and taking your time to eat can help reduce overeating (and stress).
4. Don’t eat late at night.
Overindulging before bedtime can disrupt your sleep and your microbes. Research shows the better quality of sleep you have the more likely it is that you have a greater number of beneficial microbes. Try going to bed earlier too – aim for at least seven hours a night.
5. Post antibiotic remedies.
Antibiotic can be lifesavers, but they’re like a nuclear bomb on your microbes! These can regenerate in time, but not always in a good balance. Having a regular intake of fermented foods rich in probiotics (good bacteria) can help improve this. Good choices include live yoghurt, miso, kimchi, sauerkraut, kefir and kombucha.
6. Move more.
Exercise can positively change your microbes and how they function. Studies in women have shown that those who did at least 3 hours of exercise a week had increased levels of gut bacteria associated with a lean BMI. You don’t need to do high-intensity exercise (as this can stress out the body and can therefore negatively influence your microbes) simply do more exercises you enjoy, such as walking with friends.
7. Cut down on booze.
Excess alcohol can damage your gut lining and reduce beneficial microbes. Binge drinking can be particularly problematic, with studies suggesting negative gut results can last 1 to 2 weeks. If you’re going to have a drink or two, then red wine is a good option as it’s packed with healthy polyphenols (plant-based chemicals) which can help your microbes be more efficient.
There have been many years of science to show how good walking is for you, it’s great for your mental health and your sense of well-being.
A walk around the park is great, but do it mindfully. Think of it as a little holiday in your day, even if it’s just 15 minutes.
Resist having your phone on or listening to a podcast. Just people-watch or look around you at your environment. It costs nothing, but the value of it is immense.
The idea of exercise snacks is that you fit short periods of exercise into your day. We think we have to do 30 minutes in one go but we don’t.
Fitting short bursts of exertion into your day – things like a brisk 10 to 15 minute walk, running up and down the stairs a few times, doing 60 seconds of star jumps or dancing enthusiastically to a couple of songs – can also boost your energy too.
When you sit there lethargically, your blood sugars can go up and your blood pressure might rise. Moving your body pumps more oxygen into your brain and stirs you up.
It is recommended that some of your exercise snacks include resistance exercise exercises, such as press-ups and squats, to build muscle.
Fitness trends for 2025 are set to reflect on-going innovations in technology, shifts towards holistic well-being, and the evolving needs of diverse populations.
Overall, these trends indicate a movement towards more personalised, inclusive, and holistic approaches to fitness, leveraging technology while also emphasising mental well-being and sustainable practices.
Personal trainers play a crucial role in motivating clients to achieve their fitness goals. One key method is through personalised encouragement. By understanding each client’s unique motivations, trainers can tailor their approach, providing positive reinforcement that resonates on an individual level. This could involve celebrating small milestones, which boosts confidence and fosters a sense of accomplishment.
Setting realistic and attainable goals is another effective strategy. Personal trainers can break down larger objectives into manageable steps, making progress feel more achievable and less overwhelming. This approach helps clients stay focused and motivated as they can see tangible results over time.
Personal trainers can also vary workouts to keep the experience engaging and fun. Routine changes prevent monotony and can reignite a client’s enthusiasm for their fitness journey. This variety not only keeps clients interested but also challenges different muscle groups, leading to more comprehensive fitness improvements.
Creating a supportive and positive environment is essential. Trainers who build a rapport and establish trust with their clients can provide emotional support, making the fitness journey less daunting. This connection encourages clients to push through difficult times, knowing they have a dedicated partner in their corner.
Lastly, personal trainers can educate clients on the benefits of their workouts, fostering a deeper understanding and appreciation of the process. Knowledge empowers clients, making them more likely to stay committed to their fitness routines.
Strength training uses weight to build muscle tone that supports the joints. Whether you choose to work out at home or a gym, pay attention to technique.
Working out in front of a mirror can help. Try to commit to exercise at least three times a week. You can mix it up, though. It doesn’t all have to be weights-related.
There’s been a misconception that impact sports like running can weaken joints. However, they can have their place. Running, being a high impact, weight bearing exercise, helps maintain lower body and pelvic bone strength. It also helps keep the tendons and ligaments healthy by putting load through them, which in turn makes them stronger.
Sports like swimming, exercise classes, water aerobics, Pilates- based exercise, even off-road walking, are all low impact but contribute towards strengthening and mobility.
Other valuable activities include golf (for walking and shoulder joint strengthening), paddle boarding (core and shoulder strengthening), swimming (a great all-rounder) and cycling (knee strengthening).