Month: March 2023

How does exercise reduce stress? We hear so much of “Rest and Relaxation” – how can exercise be relaxing? It can be seen as a form of physical stress on the body so can it also relieve mental stress? The answer is most definitely yes!

After years of training clients as a PT the one common lines of feedback is “It makes me feel so much better”!  As April is Stress Awareness Month I wanted to look into this a little deeper.

How exercise reduces stress

When you set out on your fitness regime, exercise can feel far from “fun” but as you start to form new habits and you begin to see the benefits that exercise can bring you realise that it is as much of a benefit to your mental health as it is physically.

Regular aerobic and strength exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. Whilst stimulating and exhilarating it also has the power to counter depression and dissipate stress. Clinical trials have proven time and time again how exercise is a powerful tool against anxiety. 

So how does this work? Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body’s natural painkillers and mood elevators. Endorphins are responsible for the “runner’s high” and for the feelings of relaxation and optimism that accompany many hard workouts.

 In addition to this are the additional benefits that come from being consistent with an exercise routine – your self confidence grows, you may lose weight (if that is your goal) your daily energy levels are boosted. Exercise helps hugely with our sleep so you may be benefiting from a full night’s rest and more able to cope with the day ahead and any stress that brings. It is also “me time” and a chance to have a short period to yourself with a different focus!

In addition peri menopause/menopause brings women additional stress & anxiety symptoms. So many women notice that exercise really helps them at this stage of life and they feel way more positive and confident.

So which exercise should we be doing?

Strength exercises help hugely with stress – lifting weights not only helps with everyday functional fitness but the feeling of being strong and confident is a huge mood booster. Whereas high impact exercise can cause the body further stress if done excessively, working out with weights can be low impact and kinder on the joints as well as supporting bone health.

A walk or jog in the fresh air for 20 minutes a day can be a huge stress reliever as can a gentle stretch sequence. Clearing the mind and reducing anxiety. Yoga and meditation with a focus on slow deep breath work can also be hugely effective – you can learn to use your mind to relax your body.  The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

And finally..

Not only will exercise reduce stress mentally but it also prevents illness which has a direct correlation to physical stresses on the body. Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia (memory loss). Exercise slows the aging process, increases energy, and prolongs life.

So how much should we do? If you can walk every day then this will be a wonderful start – you don’t need to be doing gym workouts or marathon training! But adding in some strength work and stretching 3x a week will really provide you with a brilliant framework for a healthy balanced routine. You can split the sessions up into manageable chunks and even 15 minutes a day can be beneficial.

As always, any questions please do get in touch.

Caroline x

@carolinescircuits

If you’re in the UK you may well be currently asking “Where is Spring?!” However even with grey skies and low temperatures there are still so many benefits (both mental and physical) to being outside in nature. Read on to find out exactly how spending time outside each day can do wonders for your health and wellbeing. 

Firstly let’s look at the mental benefits of time with nature. The mental health charity Mind is a huge advocate of this. The charity states that spending time in green spaces or bringing nature into your everyday life can benefit your mental wellbeing by improving your mood, reducing feelings of stress and anxiety and improving confidence and self-esteem. Time outside can include getting stuck into some gardening, growing herbs and vegetables (which are SO rewarding!), walking, exercising outdoors and spending time with animals. All of these activities have been proven to support strong positive correlations with improved mental health and wellness. 

Now let’s talk about the physical benefits that mother nature can bring to you. Firstly, and it’s topical if you caught last week’s blog, it’s improved sleep. Exposure to fresh air and sunlight can improve your sleep quality by helping your circadian rhythm and helping you feel more tired at bedtime as well as shortening the time it takes you to fall asleep. 

Immune function is boosted with time spent outside. Micro-organisms which are found in nature can help prepare your immune system for more serious illnesses, meaning your body can fight infections more efficiently.

Believe it or not, being outside can increase your motivation for exercise. When we are outside we move more, we take more steps and breathe more deeply. This releases endorphins and makes us feel good, which in turn makes us more inclined to do it again and again.

Another huge health benefit of being outdoors is lower blood pressure and heart rate. Studies have shown that just a 30 minute dose of nature can lower your pulse and blood pressure which as we know has far reaching benefits for your body. 

So time in the fresh air really does do wonders for both mental and physical health. I cannot recommend highly enough carving out just 30 minutes of your day to walk, garden, run, cycle or even wild swim to reap the benefits that time outside brings. Even in this cold spell that we are currently experiencing!

Those who have followed me for a while will know that I am a daily dog walker  – even if I am having a particularly manic, stressful day I always come back feeling more positive and ready to tackle whatever comes next following a trot around the fields. I know it can be harder to do when the weather is unpleasant and the days are short but trust me, it is so worth it! 

It won’t be long before I can take my classes outside too!

Caroline x 

It’s World Sleep Day on Friday 17th March with the theme this year “Sleep is Essential for Health” so what better time to talk about the importance of a good night’s sleep? Sleep is an essential function which allows your body and mind to recharge which in turns boosts immunity, helps prevent injury and generally keeps you fit and healthy.

So, how does it work, what is the science behind sleep?

You have an internal body clock, called the circadian rhythm, which regulates your sleep cycle and controls when you feel sleepy and tired and when you’re refreshed and alert. It is suggested that adults aged 26-64 need 7-9 hours of sleep per night and those over 65 need 7-8 hours. This sounds like a lot and for many of us this might not always be achievable – but it’s something to aim for. You go through sleep cycles in your sleep of 90-120 minutes which consist of lighter and deeper sleep. Throughout these stages your body has a chance to recharge and refresh.

What happens if you don’t get enough sleep? 

An insufficient amount of sleep over a prolonged period can lead to a higher risk of some medical conditions including high blood pressure, heart disease, stroke and poor mental health. Alongside this attention, reaction time and cognition are also reduced.

Exercise and sleep

When it comes to exercise and recovery, sleep really is so important. It has a huge impact on muscle recovery so if you’re running, strength training, doing anything that challenges your muscles then you’re going to need your rest. Earlier I said we go through different phases of lighter and deeper sleep during our sleep cycles – two of these phases are particularly important for your muscles. REM sleep accounts for 20-25% of total sleep time and occurs in the latter half of each cycle of sleep. This REM sleep provides energy to the brain that supports it during waking hours. Non-REM sleep or deep sleep is essential for muscle recovery. It accounts for 40% of total sleep time – as the blood pressure and heart rate drops and breathing becomes deeper and slower the brain is fully resting allowing more blood supply to reach your muscles. In doing so it delivers extra oxygen and nutrients to promote healing and growth.

How can we improve our sleep?

Here are some top tips on improving your sleep:

• Establish a realistic bedtime and stick to the same routine as much as you can
• Avoid heavy meals within a couple of hours of bedtime
• Jot down any worries you may have and set it aside for tomorrow
• Practice calm activities prior to bedtime ie a relaxing bath
• Keep the lights low in the bedroom
• Think about a screen ban before bed and maybe even in the bedroom (something I def need to do)
• Reduce caffeine intake in the afternoons – why not swap for a decaf
• Exercise during the day, not too close to bedtime so your body has a chance to wind down 
• One supplement I swear by for better sleep is Magnesium – I take Wild Nutrition supplements as well as using Better You flakes in the bath (which are fundamental in easing muscle tension and aiding recovery) Current findings show an overwhelmingly positive correlation between magnesium and sleep. It can also help reduce anxiety which can interfere with sleep. So not only does it help you fall asleep it also promotes more restorative sleep. I make sure I get plenty through my diet too via dark leafy greens, nuts and seeds and also dark chocolate! 

As always, any questions please do get in touch!

Caroline x

This is an ad for Wild Nutrition.

Ok time to bust some myths! I am often asked fitness questions relating to certain exercises, current fads etc so today I thought I would share the five that crop up most frequently!

Myth 1: “Is it true that I will bulk up if I start lifting weights?” and the answer is most definitely NO.

You will NOT bulk up by lifting weights – a total myth – you will build lean muscle & reduce body fat. To achieve a bodybuilder physique you’d need to be following a very defined nutritional program alongside using very heavy weights in a specific rep range . It is also worth mentioning that women have less testosterone than men & therefore it is much harder to bulk! 

Remember however that the benefits of lifting weights are almost endless! Not only does it contribute hugely to building and retaining lean muscle tissue and very importantly improving our bone density (which naturally reduces as we age especially post the menopause) it can also have such a positive effect on many aspects of the body including:

• Reducing back pain by enhancing core strength and stability 
• Reducing the risk of trips and falls by building strength
• Improving overall posture and balance  
• Enhancing mental wellbeing – lowering stress levels and releasing endorphins for that mental boost
• Boosting our immunity, improving sleep

Myth 2: “Is it true cardio is the only way to improve fitness?” NO!

Cardio is excellent for heart health & calorie burn BUT a strength programme will build muscle which we need to function daily & supports our health in so many ways esp improving our long-term fitness. Strength training also raises metabolism long after the session which is great for the calorie burn. In an ideal world we should incorporate strength alongside cardio into our weekly fitness plan.

Myth 3: “Is it true that exercise is all about weight loss?” This is most definitely not true.
If your goal is weight loss then exercise is definitely going to tick the box when combined with a healthy diet. BUT exercise is so much more than a number on a scale. It’s heart, bone, muscle, brain & mental health – its benefits are endless both physically & mentally. 

Myth 4: “Is it true that you need at least an hour for a good workout?” Anyone who knows me will know this is a firm no from me!

You do NOT need to be doing hour-long workouts. My classes are 30 minutes ~ challenging but achievable. If you follow a structured plan you can definitely work out for 30/45 minutes max & achieve excellent, long lasting results.

Final myth – “Is it true that exercise is just for young people?” Absolutely not! Exercise is for everyone!
It’s so important to exercise as we get older,  to keep us fit and active into our later years. Better balance, flexibility, posture, reduced injuries, bone health, muscle mass, mental health, pre/post-menopausal health are just some of the many reasons why it’s fundamental to keep moving & stay strong.

Any questions as always please get in touch or drop me a DM.

Caroline x