Get fit for Summer

in Health & Beauty

It’s not too late to get fit for summer and you don’t even have to go to a gym to become fitter, healthier and happier. There are many benefits to exercising no matter what your age or ability, so the secret is to get moving a little bit more and find something that you really enjoy doing. Physical activity can also boost your self-esteem, mood, sleep quality and energy.

If you are new to exercise it is a good idea to start cautiously and progress slowly. Build activity into your daily routine; take the stairs instead of the lift, walk to work or get off the bus a few stops earlier than usual. You could even watch your favourite evening television programme while on a cardio machine at home.

Starting slow can also help you to create healthy habits that you continue with for a lifetime, but remember to listen to your body and be sure to take a break if you feel like you’ve pushed yourself too hard.

Adults should aim to do some form of physical activity every day and reduce the amount of time they’re sitting still or not moving for long periods of time. Your plan should include 150 minutes a week of moderate intensity activity or 75 minutes of vigorous intensity activity. Creating and writing down a varied plan can also help you keep on track to achieving your goals.

Brisk walking (take the dog along for the ride too), dancing, a bike ride, water aerobics, tennis and hikes all count towards the 150 minutes. If you want to opt for vigorous activity, try running and jogging, swimming, team sports like football or netball and martial arts.

It’s also advised to include short sessions of muscle strengthening exercises like Pilates, yoga, lifting weights and bodyweight exercises like push ups. Digging in the garden and carrying heavy shopping bags also count!

Exercise doesn’t always have to be done inside a gym, there are plenty of other fun activities you can try. Running along the beach engages more muscles than just pounding on solid ground – as the grains of sand shift, you engage extra muscles in the hips, legs and core to compensate.

Wet and tightly packed sand is the best to run on as you’ll sink less and therefore be less likely to overuse your muscles while trying to stabilise. It’s quite hard work, so start with around 20 to 30 minutes to make sure you don’t overdo it.

Swimming in the sea is one of the most effective forms of full-body exercise. It builds endurance, cardio fitness and strength, and it’s one of the most effective calorie-burning workouts because swimming through waves is much harder than in a pool, requiring your muscles to work more. It’s also a type of beach workout that’s completely non-load-bearing, taking all the stress out of your joints, and the perfect way to cool off after your run!

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as healthy. The patented SlimBiome formula contains the dietary fibres glucomannan and inulin, which expand in the stomach to keep you feeling fuller for longer. It also contains chromium which helps keep your blood sugar in check and helps you absorb macronutrients efficiently – leaving you less likely to crave snacks or overeat at mealtimes. Try Holland & Barrett Slimbiome Raspberry Flavour sachets. They contain glucomannan and chromium to help your body to metabolise macronutrients, maintain normal blood glucose levels and support overall weight management. Thermo Strawberry & Lime Flavour supports weight management, maintains blood sugar and boosts metabolism and is combined with guarana, green tea extract and garcinia cambogia to support fat oxidisation. Digest Pineapple Flavour includes Aloe Vera to help with digestion, apple cider vinegar, liquorice and 3 billion friendly bacteria.

Another option to consider are the Holland & Barrett Fat Binder Capsules which contain OMTEC50, a natural fibre with a high lipid binding capacity. It helps to neutralise calories from high fat content foods. If you want to control snacking, then try Glucomannan Complex from Holland & Barrett which contain a unique blend of Konjac glucomannan and garcinia cambogia. Glucomannan is a form of natural soluble fibre and has been shown to contribute to weight loss.

The capsaicin in chilli peppers helps increase our metabolism and may contribute to weight management. New Nordic Chili Burn Tablets, available at Holland & Barrett, are advanced chilli based tablets optimised with additional ingredients including green tea, and micronutrients that may help weight management when used in conjunction with a calorie restricted diet and exercise.

Advisory Information:

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, taking any medications or are under medical supervision, please consult a doctor or healthcare professional and always read the label before use.

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