However, we also know it's not always easy, so we've asked our fitness professionals and personal trainers for some advice and top tips to help us get started and keep going. Click on the tabs below to find out what they said.
This is mytime to...
|Lose weight||Feel healthier||Improve my fitness||Get in shape||Feel more energetic|
Advice from Dan Lee, Physical Activity Lead
If you want to lose weight research suggests early morning workouts could be part of the solution. Exercising before breakfast can force your body to burn off excess fat stores helping to set your body up for all day fat burn. Our centres are open in the early morning, so you will always have the opportunity.
We know that the best way to lose weight is to increase exercise and monitor our food and drink intake.
Whatever your goal you can talk to one of our fitness professionals in our gyms. They will be able to suggest some things to try and personal training sessions are really good to keep you motivated.
Try this in the gym: Jump on a treadmill and start with a fast walk. Take your time and build up to go longer distances faster as your fitness improves and weight starts to decrease.
Try this in the pool: Start slow and build up. Increase the amount of time you spend being active in the pool each time you come. Then increase the intensity of your swimming.
Try this in the studio: Try a class like Zumba. The music and energy will keep you going and you'll feel the difference very quickly.
Name: Dan Lee
Job Title: Physical Activity Lead
Centre: Head Office
Getting healthier is a marathon, not a sprint and you can’t change or improve your health overnight: Instead, it’s the result of hundreds of decisions that we make over a long period of time such as eating a greens and vegetables every day, running or walking two to three times a week, choosing water over wine.
But even the healthiest of us look for something quick and easy to support our need and want for a healthier lifestyle.
So, here is our top 5 tips to take in to 2019 that are proven ways to boost your well-being, getting you on the road to feeling healthier, inside and out:
Advice from Lee White, Product Manager
Smile—Especially If You Don’t Feel Like It
There is scientific evidence that smiling can help the body and mind recover from stress. Smiling can jump-start the process of happiness and when you smile, you trigger a psychological and neurobiological alignment with positive emotions, and that can lead to healthier living. In other words: Fake it till you make it.
Snacking on a mix of strawberries and blueberries may lower your risk of a heart attack by up to 34 percent. Berries Are Loaded with Antioxidants, are high in Fiber and are packed with nutrients. Berries have high levels of Antioxidants, which helps to fight inflammation. Berries may also help to lower Cholesterol levels. Here’s another reason to smile: Strawberries may make your teeth whiter. They contain malic acid, which acts as a natural astringent, removing surface stains from teeth and lightening mild discoloration. Check out our brand-new menu’s in Centre which help support a healthy lifestyle.
Get some “micro exercise”
Our bodies were designed to move yet we’ve designed our world to have everything at arm’s reach, which means we need to take every opportunity we get to add extra activity into our day. Being more active every day means everything from cognition to the lymphatic system improves which can lead to benefits, including lowering blood pressure and cholesterol. Simple adjustments, such as taking the stairs instead of lift or Parking in the furthest parking spot from work or the shops instead of looking for the closest to the door – every little helps.
For once, focus on the negative
If you want to get more out of your exercise routine, focus on the “negative” phase of a weight-lifting routine, which is when you’re lowering the weight back to the starting position. We build more strength when we’re lowering a weight than when we’re lifting it so pay special attention to your form during the lowering phase and take it slow. Not a weights person? This modified push-up can give you the same rewards: Hold the top (or plank position) for 10 seconds, then lower as slowly as you can. When you get to the floor, push up onto your knees to get back into plank position. Why not book in for a gym reassessment to find out more about negative training. Or buy the MyGoal programme for just £40 and get 100% money back on completion, or upgrade to MyGoal+ and enjoy two sessions with a personal trainer at no extra cost. To get started, talk to your fitness professional today.
Being exhausted or fatigued after work might have less to do with your job than it does with your waistline. Reducing your waist size may help restore energy and can also improve your overall health. Fat that gathers around your middle is believed to be more dangerous to your heart than the fat that clings to your thighs, because it releases more hormones, fatty acids, and other compounds that can contribute to high cholesterol and blood pressure. For women, the risk of disease increases with a waist size of 35 inches or more; for men, it’s 40 inches or more. Swimming is a fantastic non-impact exercise that increases your heart rate without stressing your body. It tones muscles, builds strength and builds endurance. Check out our pool timetables to book your next swim in.
Pull on some socks at bedtime
Research suggest that people fall asleep faster when their hands and feet are warmer than the ambient temperature of the bedroom. Warming the feet dilates the blood vessels, which is a physiological cue for the rapid onset of sleep. All hail the sock!
More from Lee: Twenty top tips to feel healthier
Improving fitness can mean different things to different people. The first advice I’d give you is to purchase a MyGoal, the refundable programme setting product will help you set clear goals and also introduce you to different styles of training.
The second bit of advice would be stay patient; results won’t happen overnight but if your consistent and stick to a programme it will come.
Thirdly if you’re not sure on something always ask one of the Personal Trainers, we’re here to help and get you to where you want to be.
Try this in the gym: Treadmill, walk 2 minutes, run 2 minutes (max effort) x5.
Try this in the pool: Swim as many lengths as you can in 20 minutes, each week to try to improve by 1/2 lengths.
Try this in the studio: Circuits, Step interval, aerobics
Walnuts Leisure Centre
Having the above information will enable you or a fitness professional to set realistic goals and targets and understand what your motivation is.
Which areas do you want to get in shape? And where do you want to see the biggest improvement?
The Spa at Beckenham
Believe it or not, research has shown exercising actually increases energy levels. It might feel like the last thing you want to do when you’re tired, but being physically active can help you feel more energetic.
Physical activity increases heart health, helping to make daily activities easier to undertake and leaving you with more energy left for other things. Being active can also improve the quality of your sleep, helping you to feel more refreshed the next day.
Name: Dan Lee
Job Title: Physical Activity Lead
Centre: Head Office