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.
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.
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.
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.
