Contents - 3 minute read:

• Inform - How to get active in spite of yourself?

• Motivate - Get those quads moving

• Celebrate - Women’s world cup fever and how you can participate

Not everyone likes to exercise 😃 The mere thought of getting your jogging pants on and heading to the gym is enough to bring you out in a cold sweat. You are well aware of the abundant benefits that physical activity can add to your health and well being but you just can’t seem to get started. Well never fear there are subtle but beneficial little habits you can build into your day that can get you active without it feeling like such a chore. 👏 Let’s dive in and explore some examples of how you can get the benefit of physical activity without reaching for the dumbbell.

• 100 steps after tea - foster the habit of taking a walk/stroll, whatever you want to call it after your evening meal. Activity after a sizeable meal can help your blood sugar regulation and can be a joy. Mooch around your garden, walk around the block with your spouse before you settle down for the evening on the sofa.

• Look for opportunities to take the stairs - if you are out shopping, try to choose the stairs rather than the escalators. It is excellent way to build your leg strength and it works your heart too. Don’t avoid nipping up and down the stairs at home if you need something, look at it as an opportunity to be kind to yourself

• Be more creative about where you meet your mates - Does it always have to be a house visit or a get together in the pub? Could you meet at the local park, swimming pool, country house? Once you have made the effort, you are setting the tone for some great socialisation combined with exercise

• Find a reason to leave your house every day - Don’t order everything you need on line. Having a letter to post, needing to pick up some strawberries for tea , making the effort to call on a friend rather than phoning reaps its rewards

Before you know it, you are considered an active person. Assess yourself - Are you getting 30 mins moderate exercise 5 times per week? If not, what minute changes can you make that ensure you reach that target. Your body will love you for it. You will sleep better, it is good for the brain, heart , lungs , joints , muscles - Need I go on 😁 

Wednesday's exercises involve practising moving backwards, an essential skill for balancing. Press the button and give them a try !

Let’s marvel at the quadriceps muscles. They are a group of muscles at the front of your thigh. They are responsible for getting you out of a low chair, getting you up the stairs and working your knee joint. The stronger this muscle group is , the easier these tasks will be. When was the last time you spent some time strengthening up these power houses?

Starter quadriceps exercises

• Beginner Quads - Sitting and straightening your knee, tighten this muscle and lock your knee straight at the top of the movement. Try 3 sets of 10

• Sit to stand - From sitting, bring your body weight forward and use your legs to pull you in to a standing position. Use the chair arms to help if it is tough to get going

• Mini squat - hold the back of a chair keep your feet shoulder width apart and bend your knees , sticking out your bottom then stand up straight again.

If you need more guidance then press pink button above, we regularly work the quadriceps in our 2 minute routines

If you have not been paying attention over the last week, you might have missed World Cup Fever. The 9th Women’s World Cup Competition is being held in Australia and New Zealand and so far the Lionesses’ of England are having a storm! They have just convincingly seen off China 6-1 this week and top their group to enter in the last 16. They will meet tough opposition though no doubt as many countries are setting up for some spectacular matches. It is not only women players that will be in action, there are many more female officials this time round including the first Arab referee to feature on the World Cup Stage in both the Women and the Mens Game.

You have not missed your chance to give football a try yourself! Age Uk champions walking football as an excellent way of keeping fit and is open to both sexes. They even have some women’s teams and are looking for more participants. So if you love the beautiful game and would love to have the ball at your feet, then check out the link below.

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life. Just reply to this newsletter