• Healthy joints and bones
• Reduces stress levels
• A reduced risk of developing type 2 diabetes
• Improved memory

We also discussed the importance of choosing the correct shoe for the type of running you will be doing and analyzing what your feet are doing during your run.

This time in “How To Start Running For The First Time Part Two” we will look at goal setting, clothing, accessories and much more so read on.

Goal Setting

It is our advice that if you are new to running then setting yourself small and manageable goals is invaluable. Remember the old saying, “slow and steady wins the race”. Well this is very good advice. At Team Thomas Outdoor Fitness we offer a couch to 5K which is designed to help you run a full distance 5K by the end of a structured and coach led 9 weeks. Each week you will be coached through the programme which is broken down into manageable walking and running segments working steadily and systematically towards you be able to run continuously for 5K. This is done in such a way that the 5K is achieved without it seeming like a huge task that is insurmountable.

If you have been inactive for a period of time and running seems like it is a bit overwhelming then walking is in itself a great form of exercise with massive health benefits. You can vary the pace of your walks, set distances and gradually increase the pace up to a light jog. Once you are comfortable jogging and when you feel ready, you may want to step it up again and increase the pace and try to reduce the time taken to cover a set distance.

Clothing

Running is an activity you can do all year round outside so wearing the correct clothing for the conditions is essential. During the summer it can get hot so it is important to keep cool and dry and in the winter extra layers are what is needed to keep the body warm as well as a hat and gloves for the head and extremities.

In recent years modern fabrics like, nylon, spandex, polyester and Lycra have been developed which have been great for running as they keep the body cool and dry from sweat in warmer weather, reducing chaffing and not leaving you feel damp and uncomfortable. During the winter they are easy to layer up providing extra warmth and still providing the same qualities and benefits as you sweat.

Socks are another important piece of clothing which can make or break a run. It is difficult to relax and enjoy a run when your socks are slipping down in your trainers, wet with sweat and rubbing on your toes or heel. It is worth getting socks designed specifically for running which are breathable, padded and are designed specifically for your left and right foot and just check you have the right size and you are good to go.

Just a word on safety, if you are running at night please wear some high visibility clothing just so drivers and other road/path users can see you.

Accessories

If you are planning to listen to music on your run then it can be stored on your phone, IPod, mp3. Once you have decided which device to use you will have to work out how you are going to carry it when you run. Amazon is great if you are looking to run hands free and offer a great range of armbands(no not for swimming) to hold your phone. They are lightweight, comfortable and will keep your phone nice and dry in all weathers.

Next up is headphones. Standard headphones and ear buds are not really designed for running, are not waterproof and can slip out or off your ears. If you really cannot run without some music for motivation or to make your run more enjoyable it is well worth investing in some running specific earbuds/headphones.

If you are going to be running near roads and need to be aware of any other road users it is important to be able to hear what is going on around you. This is where bone conduction headphones have the advantage. Bone conduction headphones do not cover your ear so that when you are listening to your music or podcast you can still hear what is going on around you and be aware of potential dangers such as passing cars. These work by sitting on the outside of the ear and sending sound vibrations along the cheek bones and into the inner ear. A really clever bit of tech if you ask me and I have been using them for just over a year to great effect.

There are many more accessories out there from hydration systems to high tech watches, we advise do your research and if you think a bit of kit will be useful purchase from a trusted source such as Amazon or other established running outlets.

To Sum Up

Running is a very popular all around the world and the health benefits are well documented. This however does not mean running is for everyone and the best approach we have found to see if running really is for you is the run and walk approach. Basically set a timer for the time spent walking and the time spent running, once you get used to this increase the time running and reduce the time walking (find out more details Here). Once you have done this a few times you can make an informed decision where running really is for you.

Above all try to have some fun, especially when you first start, don’t take it too seriously. Like most things, when we first start there are going to be some ups and downs, if you start a run and have to walk that is fine and if you manage to complete it that is great, it really is just about having some fun and spending time in the fresh air and the great outdoors.

In How To Start Running For The First Time. Part 3 

We will be looking at

• Establishing your running style
• Finding out how you run best
• Stretching
• Extra expert tips

See you then

Team Thomas Outdoor Fitness

The post How To Start Running For The First Time (Part 2) appeared first on Team Thomas Outdoor Fitness.

Cholesterol can be a great indicator of what is happening in the body as a whole, if levels are raised most of the time it is just telling us that we need to make some adjustments to our lifestyle that promote health, however some people are naturally more prone to higher levels of cholesterol genetically and may require some form of medication. We will now explore exactly what cholesterol is and how to maintain healthy levels.

What is cholesterol?

Cholesterol is an essential fatty substance required by the body to stay healthy. It is located in the blood and has important functions in producing hormones and vitamin D as well as helping us digest food. That is the good news, it is however a bit of a double-edged sword as at the right levels it is essential but if we produce too much cholesterol and it stays in the blood vessels it has the potential to block arteries and lead to heart disease and stroke among other health issues.

We receive cholesterol from two sources

1. Produced naturally in our livers.
2. The food that we eat such as meat and dairy products.

There are also two main types of cholesterol

1. High-density lipoproteins. HDLs are generally known as ‘good cholesterol’ due to the fact that it helps to remove excessive cholesterol consumed in our diet so less finishes up in the arteries.
2. Low-density lipoproteins. LDLs are generally known as ‘bad cholesterol’ as it is transported to the arteries where it can build up. This build up can result in a plaque forming inside the arteries known as atherosclerosis which can increase the risk of heart disease and stroke.

There is a third type of fat in the blood we also have to be aware of and these are triglycerides. Triglycerides are our main source of energy, are supplied from our livers and also from the food we eat. Although great at supplying us with energy high levels paired with HDLs and LDLs can increase the risk of plaque formation in arteries and the subsequent diseases caused by this.

For further information on

• HDLs
• LDLs
• Triglycerides

Please watch the video from the British Heart Foundation Here

High cholesterol, the warning signs.

The problem with high cholesterol is that there are no warning signs or symptoms which can lead to an increase in levels going unchecked. The best precaution is to have regular checks to make sure that cholesterol levels are healthy and increases are identified early.

Family history of high cholesterol may be an indicator that you may be more susceptible to higher levels, so extra vigilance and checks would be a good idea as high levels in cholesterol can lead to coronary artery (heart) disease.

The symptoms of coronary artery disease include, chest pain, shortness of breath, feeling faint and extreme fatigue so if you are displaying one or all of these it is important to seek medical advice from your doctor immediately.

How can I get my cholesterol levels checked.

The recommendation is that all adults have their cholesterol levels checked once every five years regardless of your health or how you feel. The test involves a simple blood test to measure your LDLs, HDLs and triglycerides and a full break down of the results can be obtained by speaking to your doctor.

Other tests such as blood pressure and your BMI can also be done to give an indication of your overall cardiovascular health and subsequent risk of other health issues.

All the above tests can be done at your GP clinic or health center and some gyms now offer this service. Cholesterol tests should be offered to everyone between 40 and 70 as part of your regular NHS health check( more information can be found Here)

If you are concerned regarding your cholesterol levels please get in touch with your local GP as you can request a test at any time and if you want to know more regarding the testing procedure please click here.

Healthy cholesterol levels.

The chart below is taken from the NHS website and for more information on healthy cholesterol levels please visit the NHS website click here

This is just a guide. The levels you should aim for might be different. Ask your doctor or nurse what your levels should be.

Healthy levels for different types of cholesterol.

What can affect cholesterol levels.

Certain factors that have a negative affect on cholesterol levels can be controlled through lifestyle choices, such as a reduction in the amount of saturated fats in the diet, an increase in physical activity, a healthy diet to reduce weight gain and stopping smoking. Other factors that can have an affect are age, gender, ethnic background, if you have kidney, liver disease, an under active thyroid or genetic conditions

To sum up.

In the first of the two articles we have mainly concentrated on what is cholesterol, the warning signs of elevated levels, how to get checked out, what my levels should be and what can affect my cholesterol levels.

In Part 2 we will explore how and what we can do to help lower cholesterol levels through, reducing stress, quitting smoking, increasing physical activity, healthier food choices and maintaining a healthy weight.

Team Thomas

The post How To Lower My Cholesterol Levels (Part 1) appeared first on Team Thomas Outdoor Fitness.

In Weight Loss Over 50 For Women Part 1, we looked at:

• What exercise is great for weight loss.
• The advantages of getting involved with others on your weight loss journey.
• Dietary alternatives to aid in weight loss.

In this article we are going to expand a little further on strategies that can be very beneficial to anyone looking to reduce their body weight in a healthy and controlled manner.

Increase your protein intake

When we look at our daily intake of food it is very important to see that we are eating enough protein rich foods. This is not only important for weight loss but is also critical for reducing and to some degree reversing age related muscle loss.

Eating a protein rich diet at 50 and beyond with some form of resistance/strength training will be a great advantage in the ability to stay active and strong, burn more calories with the beneficial result of losing excessive calories stored as body fat. Foods such as eggs, almonds, chicken, yogurt, lentils, fish and pumpkin seeds are all great sources of protein and can be great to add to any meal.

Be more active, move more and sit less

If your goal is to reduce your body fat then it is very important to burn more calories than you consume in your diet. This is why being more active as part of your daily routine will really help you in reducing body fat.

If you do find yourself sitting for long periods of time, you could set an alarm every hour to remind you to get up and move around, this will burn more calories and thus reduce body fat by increasing calorie expenditure. A great way to be more active is to track your steps per day with a pedometer or invest in a something a bit more technical like a Fitbit which can be a great way to monitor your activity levels and will give you a rough idea how many calories you are burning per day.

Reduce processed and convenience food intake

Eating foods such as take aways, highly processed and high sugar content foods regularly may taste great but unfortunately are not so good when trying to lose body fat. These types of food predominantly are very high in calories and low in essential nutrients like, protein, fiber, vitamins and minerals. This means you have to eat a lot more calories to gain the same nutrition that are in high nutritional foods.

Reducing convenience and highly processed foods and replacing with nutritious, nutrient-dense whole foods really is a great way to lose weight.

Find an activity you really enjoy

Finding and exercise routine or program that you can stick with long term can be tricky so it is important that you spend a bit of time looking for something you really enjoy. There are so many activities, classes, gyms and exercise routines that it can be a little daunting at times. However, most places and classes offer try before you buy packages and it is well worth taking advantage of these and finding something that is a good fit with what you are trying to achieve and that you really enjoy.

The simple fact that you enjoy going and look forward to attending an activity will be a great advantage when it comes to sticking to an exercise routine and making consistent fitness gains and achieving weight loss targets.

Stay hydrated and healthy

Hydration is very important and staying well hydrated with the right kinds of beverage is just as important. Sweetened drinks such as soda, fizzy drinks, sports drinks, coffee and pre-made smoothies can be full of added sugar, calories and artificial sweeteners.

Drinking highly sweetened beverages containing things such as high- fructose corn syrup has a high correlation with not only weight gain but also heart disease, obesity, diabetes and fatty liver disease. By substituting sugary and sweetened drinks with healthier options such as water, herbal teas and home made drinks such as pure fruit juice and water, mint tea and fresh ginger and lemon drinks can make sure the body is fully hydrated and reduce any excess in unwanted calories, chemicals and sugar.

Be more mindful of what you are eating

Becoming more aware of what you are eating can be a simple but effective way to improve your relationship with food and therefore limit excessive calorie intake and weight gain.

The more conscious and mindful of your eating patterns and the foods you are eating gives you a better understanding of when you are hungry, what foods make you feel full and what foods leave you wanting more. This is also great for noticing how the foods you are eating are impacting on how you feel, your moods and the effect it has on your body.

Eating slowly, paying attention to how your food smells and tastes with each bite and being aware of how you feel after you eat are simple but effective ways to becoming more aware of what you are eating.

Talk to a health care professional

If you are struggling with weight loss and you are following an active lifestyle with good eating habits it might be worth talking to a health care professional. Conditions such as hypothyroidism and polycystic ovarian syndrome can interfere with weight loss and may be need to be ruled out through testing and if present can be discussed and treatments advised.

Seek advice from a dietitian

Knowing what to eat and when can be confusing and finding an eating pattern that promotes weight loss and nourishes your body can feel like an uphill struggle at times. This is where talking to a dietitian may be valuable.

Consulting with a registered dietitian can be one of the best ways to lose excessive body fat without having to follow excessively strict diets and avoid the many fad diets that can waste both your time and your money. Dietitians also provide great support and knowledge throughout your weigh loss journey and research shows working with one can significantly improve your success rates over time to reach your weight loss goals.

To sum up

Although it may seem that weight loss can become more difficult as we age, there are many evidence based strategies that can help you achieve your health and fat loss goals at 50 and beyond.

Reducing sugar and processed food intake, including strength training in your fitness routine, eating more protein, cooking your own meals at home and following a whole food based diet are just a few of the ways you can take control and improve your overall health and reduce excessive body fat.

Try out the above suggestions and add them one by one into your daily routine and you will be surprised by how quickly and easily weight loss after 50 can be.

Team Thomas

The post Weight Loss Over 50 For Women (Part 2) appeared first on Team Thomas Outdoor Fitness.

This can then have a knock on effect with the gaining of a few extra ponds of body fat, not really knowing how to regulate a healthy balance of food intake and exercise and how to stay healthy as you age for yourself and family.

Due to this major hormonal shift and it’s knock on effect women over 50 require a change in approach to nutrition, fitness, sleep and recovery. This is why we have decided at Team Thomas to tell you about our best way to lose weight over 50 for women.

Exercise is important at any age however as women reach their 40s and 50s bone and muscle mass do decrease naturally, which means the body needs a little help in reducing this loss and keep itself as strong as it can. This is where exercise is important as it slows down this decrease and keeps the body strong and healthy as you age.

So exercise is good for you, however it isn’t quite that simple as we age, we do have to take certain things into consideration.

• Underlying medical conditions that may restrict you from taking part in certain exercises.
• A structured exercise routine tailored to your individual needs.
• Expert guidance to make sure we are gaining maximum benefits from the exercise being undertaken.

As a quick check list if you are in any doubt regarding the exercise you want to do, consult your doctor, then ask a qualified and experienced fitness provider for a routine that is suitable to you and then start slow and steady to build up your fitness and confidence with a fully trained fitness instructor.

This leads us on to our next question;

What exercise should I do?

There are many types of exercise that are beneficial as you age and my advice would be, do your research and chose something that you think you will enjoy. A lot of fitness providers offer free try before you buy offers which is great as you can try a variety of different activities before you commit to just one or two.

Some activity suggestions would be;

• Low impact aerobic activity such as walking, dancing or cycling
• Strength training using resistance bands or weights
• Higher impact activities include running, jumping may be taking up a sport like tennis
• An outdoor fitness class which incorporated a variety of different activities with high and low impact variations.

Learn and enjoy strength training

For weight loss especially as we get older it is important to specifically train to increase your strength.

As we age our muscle mass declines and this predominantlty starts around the age of 50. This has a knock on effect of slowing down your metabolism and leading to weight gain. The effects of this muscle loss, estimated at 1-2% per year and a subsequent loss in muscle strength by 1.5-5% per year needs to be addressed and this is where a strength training comes in.

Muscle strengthening exercises help slow down this muscle and strength loss and can be a great help in preventing age related weight gain. Combine this with a health diet and you are well on your way to maintaining a healthy body as we age.

Team up when exercising

Introducing a new fitness class or healthy eating pattern can be challenging especially on your own without any help or support from the people around you. This is when having a team of like-minded and supportive people that you are in contact with can be a massive bonus. Joining a group that has experience in what you are trying to achieve, will answer any questions you may have or just being there when things get a bit tricky is a great help and will give you a much better chance at sticking to your plan and achieving your health and wellness goals. This can also have a positive effect of strengthening your commitment to your fitness program and make exercising with your friends more enjoyable.

Working out in a group environment can significantly benefit individuals who don’t really know how to get started on their health journey. Health and fitness professionals who run classes and in addition can work one on one will be able to show you the correct way to exercise, promote healthy weight loss and avoid such pitfalls as injuries. This in turn will speed up the time it takes to achieve your goals and keep you motivated as you see and feel the progress you are making.
This is where classes such as those run by Team Thomas can be a great tool in having fun, getting fitter and being safe in the knowledge that we will be with you every step of the way.

Eat more fruit and vegetables

Fruit and vegetables are packed with vitamins, minerals and essential nutrients that are vital to our health at any age. The great thing is adding them to our daily intake of food and reducing more proccessed alternatives couldn’t be easier, and the great news is the evidence below shows it is a simple and effective way to reduce excessive body fat.

• A review of 10 studies found that for every daily serving increase of vegetables was associated with a 0.36 cm waist circumference reduction in women.
• In a study of 26,340 men and women aged 35-65 associated eating fruit and vegetables with lower body weight, a reduced body fat percentage and a reduced waist circumference.

When you combine an increase in eating whole foods such as fruit and vegetables, nuts, seeds, fish, grains and high quality meats your body is going to get the nutrients it needs to thrive. Studies have shown that whole food based diets with or without meat have a strong correlation to weight loss.

To sum up

It may seem that loosing weight can become more difficult as we age but there are many evidence based strategies that can help us achieve and maintain a healthy body weight at 50 and beyond. Try to implement some or all of the above and see for yourself which are most effective for you.

For more info read: Weight Loss Over 50 for Women Part 2

Team Thomas

The post Weight Loss Over 50 For Women (Part 1) appeared first on Team Thomas Outdoor Fitness.

What are the benefits of running

When it comes to activities that are going to get us outside, clear our minds and strengthen our hearts and lungs running is one of the most accessible things we can do.

As we have highlighted running is great for both mental and physical health and now we are going to look at these in a little more detail.

Healthy joints and bones

Studies have shown that people who run regularly could expect to have less arthritis as they age than non-runners and this goes against the common misconception that running has a detrimental effect on your joints especially as you age. This is mainly due to your muscles getting stronger around joints when running and results in the muscles absorbing more shock and pressure than the joint itself. Couple this with an increase in bone density and strength due to impact during a run, you really do have a great way to strengthen both muscle and bone.

Reduces stress levels

When you run our brains release endorphins which are our natural mood enhancers(happy chemicals) which make us feel more relaxed and generally happier. This is great for our mental well-being, refocusing the mind, improving clarity of thought and focusing us on the here and now and not on the 101 things we have got to do in our everyday lives.

A reduced risk of developing type 2 diabetes

A great side effect of running is it improves the body’s ability to regulate its blood sugar levels by increasing its sensitivity to insulin. This is great news and combining this with maintaining a healthy weight by regular exercise could reduce the risk of developing type 2 diabetes by as much as 50%.

Improved memory

As you built the amount of exercise you do over weeks and months, it has been shown that your memory also improves. It is thought that due to exercise the part of the brain responsible for memory and learning(the hippocampus) increases in size and the growth of the hippocampus leads to an improvement in your memory and speed of learning.

How To Get Started

Choose the correct footwear

The most important thing to do when you start running is to invest in the correct type of running shoes. The correct type of shoes will not only make your running more enjoyable, they will also speed up your progress and help avoid injuries and blisters.

There are a lot of different brands and styles of running shoe on the market and it can be a little daunting, however by asking yourself a couple of simple questions you can narrow this down and find the right ones for you;

What is the surface I will be running on?

If you will be mostly running on pavements or on a treadmill then road running trainers will usually be your best option. These are the most common running shoes available and provide excellent cushioning in the heel and foot which is great for shock absorption and injury prevention. They are designed for running on hard surfaces and are great at protecting your joints from the impact of running.

If you will be mostly running off-road, for example on beaches, muddy trails or nature trails then a trail trainer would be the way to go. These type of running shoe are designed to give better ankle support, a firmer sole, and deeper tread to give you more grip with flexibility to adapt to uneven terrain. Trail trainers can also be used to run on pavements however they do tend to wear out a lot quicker and are generally a little heavier.

There are also running shoes that you can use for both pavements/treadmill and off-road running called hybrid trainers. As the name implies they offer the flexibility and grip of a trail trainer, with the stability and cushioning of a road running trainer. These are great when training on multiple surfaces offering the best of both running shoes.

Running Style and foot type

Once you have agreed on what running surface and running shoe you will need it is time to think of your running style and foot type. This is when it helps if you know what your foot is doing when it hits the ground while you run and is known as your gait and whether your foot has any degree of pronation.

OK so what is pronation?

Pronation is the way your foot hits the ground when you walk or run and refers to the amount your foot rolls in, out or stays in line with the ankle. Most good running shops will offer a free gait analysis service that will help you chose the correct trainers for you so it is well worth a visit. If you can’t get to a shop your best bet is to watch https://www.youtube.com/watch?v=EVnnVkGTIH0 and you can see how to do this at home.

There is definitely more to choosing a running shoe than just ordering a pair on line and hoping for the best, Team Thomas highly recommends firstly getting your pronation analyzed either at home or a running shop, then taking these results to a sports and/or running specialist shop for advice and to try on a few pairs to get the correct fit. If for whatever reason you cannot get to a shop then the next best option is to order a pair from a reputable online running store following the outlined criteria. It is however very important to make sure your running shoes fit properly and are comfortable and  if necessary returned until the correct running shoes are found. 

To get off on the right foot when you start your running journey it is important to put in some time, effort and patience into finding the correct shoes for you.

To sum up

In this  article “How To Start Running For The First Time Part One” we have mainly looked at the health benefits of running

• Healthy joints and bones
• Reduces stress levels
• A reduced risk of developing type 2 diabetes
• Improved memory

We have also discussed the importance of choosing the correct shoe for the type of running you will be doing and analyzing what your feet are doing during your run.

Next time in “How To Start Running For The First Time Part Two” we will look  at goal setting, clothing, accessories and much more so stay tuned.

Team Thomas

The post How To Start Running For The First Time (Part 1) appeared first on Team Thomas Outdoor Fitness.

That being said here at Team Thomas we have come up with some small things everyone can do to improve their health a little at a time without any confusion and without any drastic changes to your life style.

So read on to learn 10 natural ways to boost health and well-being.

1. Drink a glass of water every morning when you wake up.

During sleep your body can become dehydrated and by drinking a large glass of water as soon as you wake up can start the rehydration process straight away. Another great effect of drinking a glass of water before breakfast is that it can increase the feelings of fullness and therefore reduce calorie intake during the day.

2. Stand up and move at least every hour

The bottom line is our bodies are built to move and long periods of inactivity can have the effect of slowing down our metabolism. This can then have a knock on effect of interfering with our body’s ability to regulate blood pressure, blood sugar levels and the ability to break down fat.

The best way to remember to move more is as easy as setting an alarm to go off every hour which will tell us to get up and move around. Other good habits to get into could include, standing if taking the bus or train, meeting friends for a walk in the park or just walking up and down the stairs on a regular basis during the day.

3. Be aware of your posture

Having good posture is very important to our overall health as it can improve balance, stop muscles becoming tired, limits wear and tear at joints and thus reduce pain.

Many of us sit in a very weak position for extended periods which can lead to a weakening of the muscles that are needed to maintain a good posture, It is therefore good to make sure you are sitting up straight and tall, not for too long and with plenty of movement breaks.

It can be hard to assess your own posture so seeking the advice of a health care professional can be useful in identifying any problem areas.

4. Read food labels

How foods are described on adverts can be somewhat misleading and not a true representation of what it actually contains in its ingredients. This can lead us to not being in complete control of what we are eating. A great example of this is in the ‘low fat’ labels which implies it is a healthy option, however on further investigation very high quantities of sugar may be present which isn’t healthy. Food labeling can be very confusing but if you try to eat a majority of whole and unprocessed foods and get into the habit of reading food labels to see what is actually in the food you are eating will be a great help to your health.

5. Check yourself for any irregular lumps and bumps

Checking your bodies for anything out of the ordinary is a great routine to get into once or twice a month.

Men check your testicles

Women check your breasts

Men and women should also check for new moles and any existing moles for changes in colour, size or shape. Any questions or doubts please get in touch with your GP sooner rather than later.

6. Look at going to bed earlier

Going to bed earlier can be a great help to health and well-being. Avoid too much stimulus before going to bed can also help with the quality of your sleep, try to limit screen time and starting new projects late at night. A good nights sleep will improve productivity, reduce fatigue and give a feeling of restfulness.

Initially going to bed earlier can feel unnatural so take some time to wind down before going to bed by reading a book, listening to some relaxing music or a short meditation.

7. Eat Brazil Nuts

Eating as little as 2 Brazil nuts per day can provide you with all the selenium we need for that day.

What is selenium you ask?

Well, selenium is great at keeping cells of the body healthy and the immune system in tip-top shape. It reduces

oxidative stress that can occur in the body due to stress, poor diet and pollution.

So as you see it is well worth cracking a couple of nuts and helping out your body and immune system.

8. Deep breathing exercises

When we are busy and/or stress many of us take sort and shallow breaths when breathing leading to a rise in blood pressure and heart rate which keeps us in a prolonged state of heightened alertness.

By taking deep, full breaths using the muscles of the stomach we can take in more oxygen in relation to Carbon Dioxide being breathed out. This will relax the body and reverse the effects of rapid, shallow breathing.

9. Chew your food slowly and thoroughly

Chewing our food is often over looked and taken for granted however if you pause throughout your meal we can be more aware of what we are eating and gives the brain more time to register if we are full or not. Digestion starts in the mouth with the saliva so combine this with chewing each mouthful of food properly we can help the stomach and intestine out so food can be digested easier and quicker.

10. Keep your social media positive

Lets face it social media can be great, it helps us stay connected and discover new opportunities. Unfortunately the reverse is also true. The social media we view can have a significant impact on our mood and if we are connected to the wrong people or publications on line this can be detrimental. This is why it is important to keep what you look at online positive and if you are seeing a lot of posts that can negatively effect you it might be time to unsubscribe or block those sites.

To sum up

The most valuable thing we possess is our health as it is in direct proportion to living a fulfilled and productive life. Improving our health choices doesn’t have to be drastic it can be just changing one thing at a time and not all in one go.

There are a lot of little things you can do to improve your health and this is in no way a comprehensive list however a few small changes can offer immediate benefits and have a big impact. These changes do have to be consistent though so small steps is key to making lasting benefits.

Team Thomas

The post 10 Natural Ways To Boost Health And Well-being appeared first on Team Thomas Outdoor Fitness.

So how can you help prevent muscle loss as you age?

The Function of Muscles

Muscles have many roles within the body and there are various types of muscle, however in this article we are going to concentrate on skeletal muscle.

Skeletal muscle moves the bones of the body that they are attached to. They are used in lifting objects, movement such as walking, and maintains the posture of the body. They also provide protection to the body surrounding the bones which can cushion any impact to the body such as a trip or fall.

As we can see above skeletal muscle is very important to us especially as we age, so preventing the loss of muscle should be of great importance to everybody at any age.

Sarcopenia

Sarcopenia is the term used for age related muscle loss, and unfortunately it is an inevitable part of the aging process. It usually starts as we reach our 50s however lifestyle and health factors do play a role in when the effects start to be seen.

By the time we reach 75 almost everyone experiences the effects of sarcopenia as the effects of a reduction in nerve cells responsible for triggering muscle movement, a reduction in certain hormones and a decrease in the ability to turn protein into energy occurs thus causing a reduction in muscle mass.

So there is the bad news, however there are things we can do to slow down the effects of sarcopenia, when it starts and the speed of progression, which is what we are going to look at next.

So what can we do to slow down and reduce the effects of Sarcopenia?

Like most things prevention is the key, thinking about anti-aging in your 30s, 40s, 50s is a massive advantage as even if you have noticed the effects of sarcopenia it is never too late start to improve your physical health and reduce the effects of sarcopenia.

Lead An Active Lifestyle.

Keeping active can impact your heath in a very positive way, keeping your body resilient to disease and age related changes. It is important to try to incorporate gentle physical activity into your daily routine and try to reduce the amount of time seated, moving often and keeping mobile.

Some great examples of this are taking a walk around where you live, doing a physical activity you enjoy that you look forward to doing and where possible do it with friends. This will help with motivation and can be a great opportunity to catch up with friends

Eat A Healthy Diet.

Food is very important to our overall health and diet plays a major role in the efficient functioning of our body.

As we age we need to eat more protein rich foods such as lean meats and plant based sources. This will help as the body becomes less efficient at turning protein that we eat into energy and muscle mass thus requiring more protein to get the same results. Eating a healthy and balanced diet will also help maintain general physical health which in turn helps you to stay active, lift weights and reduce muscle loss.

Try Resistance/Strength Training.

At what ever age you are when it comes to following an exercise program or attending an exercise class, lifting weights or other resistance training is the best thing you can do to prevent muscle loss. It is important however if you are new to strength training that you know what you are doing. Always look up a qualified health and fitness professional and ask them for help or better still attend a local exercise class that can show you exactly what to do and can keep an eye on you and help with specific goal you may have. Doing an activity that incorporates total body resistance training 2-3 times a week is a great goal to have and will pay dividends in the reduction of sarcopenia.

Improve Your Balance and Flexibility. 

As great as strength work is,  it is always a great idea to balance this out with some flexibility training. Strength training can potentially shorten the length of a muscle over time and other forms of exercise such as Yoga and Pilates are great to length and help keep muscles flexible. Flexibility and stretching can also help with improved balance and a reduction in trips and falls which can reduce mobility and cause injury. It is important to balance the activities you do and not over work the body, especially as a beginner, we are trying to get the body to respond to manageable increases, over a period that is both healthy and enjoyable.

So as we can see from the above article although we will lose some muscle mass as we age there are definitely things we can do to help slow this process down and there is no better time than now to start. As with all things prevention is better than cure so get out there find an activity you think you are going to enjoy and see how you can get involved. Local groups and health classes are great as they combine health and social activities which can form firm friendships and meeting like-minded people. This can be great motivation and encouragement especially when you are first starting out, or if you need some guidance or advice on the activity you like the look of. It is important however you don’t run before you can walk, take it nice and slow, don’t over do it and have a great time knowing that you are helping your future self by delaying the reduction of your muscle as you age.

Team Thomas

The post Can You Help Prevent Muscle Loss As You Age? appeared first on Team Thomas Outdoor Fitness.

Staying active as we age is even more important and in many cases a lack of physical activity can be a risky option and can lead to more visits to the doctor, hospitalizations and more reliance on medications for a variety of illnesses.

There are many types of activities and exercise and most people tend to stick to one, but research has shown that it is important to focus on four main types of fitness.

In this article we will explore these four different types of fitness, why they are important and answer the question,

How does exercise improve physical health?

The 4 Types of Exercise:

1. Endurance
2. Strength
3. Balance
4. Flexibility

Endurance

The activities that improve endurance are often call aerobic which work on increasing your breathing and heart rate, keep you healthy, improve the fitness of the heart and lungs and improve your ability to complete day to day tasks a little easier without getting out of breath.

Regular aerobic exercise can improve your cardiovascular health(heart and lungs) and can delay or prevent many diseases that are common in the older adult such as diabetes, colon and breast cancer and others.

Great endurance exercises and physical activities:

• Gardening (mowing, raking)
• Dancing
• Swimming
• Cycling
• Climbing stairs or hills
• Playing tennis or basketball
• Brisk walking or jogging

All the above are great ways to improve your endurance and help keep up with your children and grandchildren in the park, dancing to your favorite songs on a night out or at a family wedding, or doing the gardening or working an allotment.

Start easy and gradually build up to at least 150 minutes of activity that leaves you slightly breathless trying to be active throughout the day to reach this goal. Try to avoid long periods of sitting and try to vary your activities during the week.

Before we move on here are just a few safety tips in relation to starting an endurance activity

• Do a warm up such as easy walking before your activity and after to cool down
• Listen to what your body is telling you. There should be no dizziness, chest pain or pressure or feeling like heart burn
• Make sure you drink water if you are likely to be doing an activity that will make you sweat
• If exercising outside be aware of your surroundings and let people know where you will be and take your phone
• Dress in layers that can be removed as you warm up and also put back on when you cool down
• Use safety equipment where necessary such as a cycle helmet when cycling

Strength Exercises

Muscular strength can make a big difference in everyday activities especially as we age. Activities such as climbing the stairs, carrying shopping from the car into the house, getting up in the morning become easier and create a feeling of achievement and independence. Strong muscles also help with balance and prevent injuries due to slips, trips and falls, increasing the rate of recovery and being able to reduce the occurrence of injury due to strong legs, hips and upper body strength.

There are various methods and equipment you can use to help improve your strength however when you start keep things nice and light until you are confident you know what you are doing, then increase the weight or resistance a little at a time but do not over do it. If using resistance bands, which are basically a piece of elastic of various lengths and thicknesses, start with a thin band and then progress gradually to a thicker band as your strength improves.

A rough guide is use a weight or band that you can achieve 20-30 repetitions of an exercise with a short rest had the 10-15 repetition point. If you can do more increase the weight/resistance, if you can’t complete 20-30 repetitions, reduce the weight/resistance. Try to complete a strength routine that targets all the major muscle groups of the body at least twice a week, but leave a rest day between working the same muscles. This will give them chance to recover and get stronger between exercise sessions.

Safety tips

• Be aware not to hold your breath during strength exercises and breathe regularly and in a controlled manner.
• Make sure you are breathing out as you lift or push, and breathe in as you relax.
• If you are unsure about doing a particular exercise always consult your doctor

Balance

Although you probably don’t think about it good balance is needed to do just about everything from walking, getting out of a chair and standing for an extended period. Balance training strengthens muscles that allow you to perform everyday tasks and keep yourself steady on a daily basis.

To improve balance exercises are performed that strengthen the muscles that keep you upright such as your legs and core helping to prevent falls due to an increase in stability on flat and uneven surfaces

The exercises that can be used range from yoga poses to something as simple as standing on one leg.

Examples of Balance Exercises:

• Yoga
• Tai Chi
• Standing on one foot
• Heel to toe walking
• Standing from a seated position.

Flexibility

With increased flexibility the body can move through an increased range of motion allowing for easier and more fluid movements and performing of everyday tasks. This leads to a reduction in fatigue, less or no pain when moving and an over all sense of relaxation and well-being.

Flexibility training is often overlooked and is very beneficial to the performing of daily tasks as well as increasing the performance of people who exercise. It is can also help with the reduction of fatigue, limited range of motion of a stiff joint and stiff tight muscles.

Benefits of flexibility include:

• Improved muscle condition and increased function and efficiency leading to less fatigue and tiredness.
• Improved balance
• A reduction in the risk of injury with less chance of straining a tight, stiff muscle due to over stretching.

Regular flexibility work with activities such as stretching, Yoga or Pilates will improve joint health, muscle efficiency and the feeling of overall well-being.

It is better to stretch multiple times a day however if you do suffer from recurring pain within your joints or any type of flexibility training becomes increasingly painful, please contact your doctor before continuing.

So as we can see from the above article exercise plays a large role in the improvement of physical health.

It improves our strength to perform everyday tasks easily and more efficiently,

It improves our endurance to perform tasks over a period and delays the onset of fatigue.

It improves our balance leading to less risk of trips and falls and the resulting injury.

It improves our flexibility which leads to an increased range of motion and healthier functioning of our joints as we age.

These a just a few of the benefits of exercise and we can all take advantage of these benefits by following a structured routine of physical activity and or exercise.

Team Thomas

The post How Does Exercise Improve Physical Health? appeared first on Team Thomas Outdoor Fitness.

As we age it is very important to look at our bodies slightly differently and so have to look at starting or maintaining fitness training over 50 differently than we did in our 20s, 30s, or 40s.

For some people achieving or simply maintaining a reasonable level of fitness can be quite a challenging task and with the sheer amount of what can seem like conflicting information in the media and online it can be a bit of an up-hill struggle.

So what can we do to keep ourselves fit and healthy over 50? Read on and hopefully we may give you a few ideas.

Increase Your Activity

Let’s face it life can be busy and making time to fit in a workout can be tricky. However physical exercise is essential to increase fitness and weight management. It doesn’t matter when the last time you attended an exercise class or visited the local park, there is never a better time to start than right now. It is never too late and finding time to increase your activity levels is the best thing you can do no matter if you are a complete beginner or a little more experienced on the fitness scale.

According to the Centers of Disease Control and Prevention, as we become older adults we should be aiming for 30 minutes of moderate exercise 5 times a week and strength training 2 twice a week.

Any form of exercise is great but a varied program in a structured, well organized and professionally run fitness class would be what we recommended and if it is in the great outdoors so much the better, this would really help manage age-related hormonal changes that affect muscle mass, weight and metabolism as we age.

Physical Activities to Try

Lift Weights

Lifting weights or resistance training may be the best way for older adults to maintain or increase overall fitness and stop weight gain.

We are not talking about lifting very heavy weights like you see in gyms we don’t want to cause ourselves an injury, we are talking a weight that is manageable however there is a degree of effort involved in moving the object that is lifted, which could be a dumbbell, medicine ball or resistance band.

Walk Regularly

Walking has constantly shown that it is a great activity to improve cardiovascular(heart and lung) fitness, is very beneficial to a weight management program, and improves mood in those who maintain a regular walking routine.

Walking has some specific benefits for those over 50:

1. There is very little risk of injury.
2. Walking is great for bone and joint health.
3. It can be done on your own or in groups which can combine socializing with exercise to reduce time in todays busy lifestyle.

High-Intensity Interval Training (HIIT)

OK then so high intensity interval training is a fast and effective way to boost your fitness in your 50s however it does come with a word of warning. Start slow and stop if you need to.

An example of how you could combine walking and HIIT would be

Walk for 5 minutes increase the pace for 30 seconds and repeat 5 times

As you repeat the above and get a bit fitter you could increase the number of fast paced 30 seconds in the 5-minute walk or maybe even jog instead of walk. The beauty of this type of training is you can control the effort put in and also the number of reps you do.

Just be careful when starting intervals and pay attention to any warning signs you are overdoing it.

Perform Core Exercises

As we become less active with age, core strength is one of the first things to suffer.

Poor core strength can lead to a knock on effect that can cause poor body mechanics and alignment lead to aches and pains in other areas of the body.

Pain in the lower back, knees, hips and neck can often be traced back to a weak core and its effects.

The muscles of the core are extremely important and a balanced core strengthening workout is highly recommended, performed 3 to 4 times a week to maintain core strength and stability.

You can also try:

• Aerobic activity: Regular aerobic exercise like walking, biking, or swimming benefits your overall health and makes it easier for you to manage your weight.
• Strength training: reduces muscle loss, boosts bone health, and improves functional movement (your body’s bio mechanics).
• Stretching exercises: lengthen your muscles, improves muscle flexibility.
• Balance exercises: keeps your body strong, improve stability, and reduce your risk of falls.

You can expect to see a lot of changes to your body when you reach your 50s and beyond, including your weight and your ability to stay at your goal weight, your bone and muscle strength and your energy levels.

The great thing is you don’t have to sit back and let the effects of aging affect you, you can can take a proactive approach to your health now and in the years to come. Don’t just focus on one aspect like your weight, focus on your overall health by making more nutritious food choices, adding more physical exercise to your lifestyle and make it a habit, and find health pastimes to relieve stress that benefit your physical and mental well-being.

So to sum up we would recommend a varied health and exercise plan that includes, aerobic activities such as walking, swimming or cycling, strength work with body weight exercises, HIIT training such as alternating steady walking with fast paced walking, core exercises such as Pilates and strength work with dumbbell, medicine balls or resistance bands.

An alternative is to find a local professionally run exercise class that incorporates all the above and have some fun while you get a fit and healthy in your 50s.

Be careful though, always seek medical advice if there is any doubt and don’t over do it.

Team Thomas

The post Fitness Training Over 50. What You Need To Know! appeared first on Team Thomas Outdoor Fitness.

In this blog post we are going answer the question, why is exercise good for your mental health mental?

If you asked most people what are the physical benefits of regular exercise they would probably be able to list one or all of the following;

• Weight control
• Lowerblood pressure
• Control of diabetes
• Increase in energy

However if you then asked the same people, what are the mental health benefits to regular exercise? They may find this a little more challenging.

There are many great mental/psychological benefits to following a regular, well-structured and enjoyable physical exercise routine however if we had to pick just 5, which is harder than it sounds, these would be the following.

So without further ado we will proceed.

The Team Thomas top 5 mental health benefits to exercise. Exercise can help reduce the symptoms of depression and anxiety.

1. Exercise can reduce the symptoms of anxiety and depression

Studies have shown exercise can have a positive effect on a persons’ mood and can decrease the symptoms f both depression and anxiety. Physical activity increases endorphin levels within the brain and spinal cord and these produce feelings of both happiness and euphoria due to the “feel good” effects of that the endorphins produce. Even if you only follow a moderate program of physical exercise the effects on depression and anxiety can be significant, so much so some doctors actively encourage the up take of physical exercise before turning to medication.

2. Exercise can increase brain activity.

Exercise can increase mental activity and brain health in a number of ways, including building intelligence and strengthening memory. Medical studies have shown that by taking up moderate exercise new brain cells are created and an overall improvement in brain function. It is also great in slowing down the degenerative effects of aging and memory loss by strengthening the area of the brain required for memory and learning. These are all great reasons to exercise by themselves but if you add in that physical exercise also improves creativity and mental energy there really is no better time to start exercising than right now.

3. Decrease in stress levels

In this day and age stress levels on the whole for most people are increasing at quite a frightening rate. This can have a very negative effect on a persons’ metal and physical well-being. Life today for some can be a battle from when they wake up to when they go to bed so knowing physical exercise can help reduce stress can be a very useful thing to know and can lead to making us happier and able to deal with everyday life a little easier. Raising your heart rate during moderate exercise can actually reduce stress levels by reducing stress induced brain damage, improve brain activity and mood. This can then have a knock on effect of improving a persons’ ability to think clearly in stressful situations and improve the body’s overall ability to react to stress.

4. An increase in self-cofidence and self-esteem.

There are no shortage of physically achievements that come from following a regular exercise routine ranging from improvements in physical endurance and muscle strength to losing body fat and a change in body shape. These improvements have a double benefit, not only do they have massive physical benefits they also have massive mental and psychological benefits such as increased self-confidence and a massive boost in self-esteem. You may not have started out with better fitting clothes, a slimmer body and the ability to do more than you though possible as your goal, but when you realize you have achieved these it can be a great lift to your body, mind and spirit.

5. Better quality of sleep.

Exercise can also help if you are struggling to get a good nights sleep. Physical activity can have a very calming effect on the mind which can result in less mind chatter leading up to and during the time you are trying to fall asleep. Add this to the regulating the body’s circadian rhythm(the bodies ability to control when we feel tired and when we are alert) then we can achieve a state of being tired and calm at the right time and being alert and ready for action. That being said and although improved sleep is a psychological and mental benefit to exercise we do recommend not exercising to near the time you want to go to sleep and ideally a couple of hours before.

So Why Is Exercise Good For Your Mental?

In a nutshell

• Reduces the symptoms of anxiety and depression
• Increases brain activity
• Decreases stress
• Increaes self-confidence and self-esteem
• Improves sleep patterns and quality of sleep

As well as these great mental benefits to physical activity the actual amount of time needed to see a significant improvement is very reasonable. In total, it is around 150 minutes of exercise split up into 5 manageable chunks(30 minutes) per week. The exercise you do is entirely up to you although we are a little biased and love the great outdoors it really is a person choice. You can mix it up as well, with slightly longer exercise sessions across a multitude of activities, the choice is yours. With results being seen in as little as 6 weeks now really is the best time to start.

We hope you found this article informative and enjoyable and if we can help you in any way please get in touch.

Many thanks,

Team Thomas

The post Why Is Exercise Good For Your Mental Health? Team Thomas Top 5 appeared first on Team Thomas Outdoor Fitness.