It is hugely important that we stand for regular periods throughout the day. The average person sits for 9 and a half hours a day and we just aren’t designed to be that way. Our ancestors would have been roaming around a lot more.
We know from many studies that sitting a lot is increasing our risk of heart attacks, strokes and other health issues so it’s recommended we get up and move around for a few minutes every 30 minutes.
Find ways to slot more standing into your life including using a standing desk, standing on public transport or getting up every time you receive a phone call.
There’s nothing worse than reaching for your alarm and wondering how morning has arrived so quickly! A night of tossing and turning is never fun, but good sleep is built on healthy habits that you can implement throughout the day.
Increase light exposure: Natural light regulates your body clock, signalling went to wake up and went to feel sleepy. Maximising morning light exposure helps set your bodies and rhythm and can promote a more restful sleep at night.
Limit evening screen time: Many of us love watching a TV series in the evening but tried to stick to one episode per night. The blue light emitted from screens is known to suppress melatonin production – and this hormone is crucial for regulating our sleep. Plus, limiting your screen time minimise his mental stimulation before bed, allowing for a longer sleep.
Avoid late-night snacking: Eating a heavy meal within a few hours of going to bed releases energy during the night when your body doesn’t need it, causing sleep disruption and increased snoring. Have a light to evening meal at least three hours before bed to prime yourself for a good night’s rest. If you’re still hungry, a light snack before bed won’t do any harm – Bananas are particularly safe bet, as they are rich in potassium and magnesium, both of which are known to promote muscle relaxation.
Reflect and unwind: Journalling or spending time with your thoughts is a helpful way to close off the day before sleep. Writing down what’s on your mind helps you let go of any worries that could otherwise disturb your sleep. Studies have shown that writing a to-do list can help people fall asleep faster, and it’s a great way to empty your mind.
Put the hours in: The amount of sleep we need varies from person to person. However, if you’re consistently struggling with morning tiredness, this may indicate you’re not getting enough sleep. Tracking your sleep with an app, or keeping a written sleep journal, can help you discover more about your sleep patterns and encourage you to go to bed earlier.
Choosing a Mediterranean diet offers numerous health benefits and promotes overall well-being. This diet, inspired by the traditional eating habits of countries bordering the Mediterranean Sea, emphasises whole foods such as fruits, vegetables, whole grains, legumes, nuts, and olive oil. It includes moderate consumption of fish and poultry, while red meat and sweets are eaten sparingly.
One significant advantage of the Mediterranean diet is its potential to improve heart health. The high intake of healthy fats, particularly from olive oil and nuts, along with omega-3 fatty acids from fish, helps reduce the risk of cardiovascular diseases. Additionally, the diet’s rich array of antioxidants from fruits and vegetables can combat inflammation and oxidative stress.
The Mediterranean diet also supports weight management and may reduce the risk of type 2 diabetes due to its emphasis on fiber-rich foods that promote satiety and stabilize blood sugar levels. Overall, this balanced and flavourful diet contributes to a healthier, more sustainable lifestyle.
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.
Technology and AI Integration: The use of AI and advanced technology in fitness will continue to grow, with smart wearables and apps providing real-time data on performance, sleep, and nutrition. These tools will increasingly use AI to offer personalized training plans and health insights.
Hybrid Fitness Models: The blending of in-person and digital fitness experiences will become more prominent. Many people will continue to use home workouts and digital fitness platforms alongside traditional gym memberships, valuing the flexibility and variety this approach offers.
Mind-Body Practices: Practices that emphasise the connection between mental and physical health, such as yoga, meditation, and breathwork, will gain more popularity. This reflects a broader trend towards holistic health and wellness, addressing both physical and mental well-being.
Focus on Recovery and Mobility: There will be an increased emphasis on recovery techniques like foam rolling, massage guns, and restorative yoga. Mobility training, aimed at improving joint range of motion and overall movement efficiency, will also become more widespread.
Inclusive Fitness: The fitness industry will place greater emphasis on inclusivity, catering to older adults and beginners with more accessible, joyful, and functional exercise options. This shift responds to the demographic changes and the need for fitness routines that are less intense and more welcoming for all ages and abilities.
Sustainable and Outdoor Fitness: Exercising in nature will continue to be a popular trend, with activities like forest bathing, outdoor boot camps, and adventure sports gaining traction. This aligns with the growing awareness of the benefits of being in nature for both physical and mental health.
Metabolic and Functional Training: There will be a focus on training methods that enhance metabolic function and prepare individuals for real-world activities. This includes metabolic training to boost calorie burn and endurance, as well as functional fitness that builds overall strength and resilience.
Mental Health and Male Body Positivity: The fitness industry is expected to address issues related to male body image and muscle dysmorphia. There will be more support for body positivity among men and a shift away from promoting unrealistic body standards.
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.
Did you know that houseplants can reduce stress, boost our mood, increase productivity and improve oxygen levels in a room?
And that’s not all… looking after our plants generally makes us feel good, giving us a sense of purpose and joy when we see them thrive.
The more houseplants you have, the more air-purifying benefits thay may bring. Plus potting soil is full of microbes which could increase your serotonin levels helping to make you feel more relaxed and happy.
Try easy-to-grow, good-value varieties, such as Boston ferns, and enjoy the positive effects of s leafy living space for yourself.
Aim to spend a few hours each week in a green space, enjoying the sights, sounds and smells.
It’s great to just stop, look around, breathe in the smell of the trees and appreciate the pattern of light passing through the leaves.
Pausing to notice your environment in this way shifts your focus outwards, makes you more engaged in the world around you and less in your own thoughts.
There are plenty of studies showing that just being in green spaces can help reduce stress and anxiety.
Surprisingly, it can help boost your immune system too. So go to a park or a patch of woodland whenever you get the chance.
One in 20 people reading this will have a gene that increases the risk of Alzheimer’s disease 15-fold. This gene, called AP0E4, doubles someone’s risk. And having two copies of this gene, as some people do, increases the risk significantly.
However, experts say most carriers are able to ‘out-exercise’ their genetics, meaning that if they look after themselves, exercise and eat well, then their risks are reduced to a similar level to those without the gene.
Around 150 minutes of moderate exercise a week is needed: this includes cycling, swimming, power-walking or strenuous gardening.
It goes to show how we are so much more than our genes, and how environmental factors – such as how healthy a lifestyle we choose to live – influence our health in such an important way.
It is often said that an apple a day keep the doctor away – but now in-depth research looking at more than 150 studies has shown this might well be true.
It concluded that flavan-3-ols, a compound found in high quantities in apples, can improve blood pressure, cholesterol and blood sugar levels.
For maximum benefits, aim for 500mg of flavan-3-ol a day, which is the equivalent of an apple, some berries and two cups of tea.
First things first: don’t beat yourself up if you’re not exercising as much or as hard as you think you should.
Many people believe you have to be dripping with sweat and working as hard as you possibly can in order to make gains from a workout. But that’s not what exercise is all about.
Whatever you’re doing, as long as you commit to it and you’re consistent, you’re going to get benefits. Don’t ever think that just doing 10 minutes of something is not enough. It’s better than doing nothing.
