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Category: Fitness

  • The simple walking tweak that could keep you fit for life

    The simple walking tweak that could keep you fit for life

    We’ve all heard it: 10,000 steps a day. It’s one of those fitness mantras that’s somehow lodged itself in the collective consciousness, right up there with “drink more water” and “get your eight hours of sleep”. But here’s something you might not know: how you walk could matter more than how much you walk.

    According to new research, one longer, continuous walk a day could do more for your health than lots of short strolls scattered through the day, especially if you’re not exercising much right now. And the best part? It only takes about 15 minutes.

    This small tweak can help you stay stronger, steadier and more energised for years to come. Here’s how it works, and how to make it part of your daily routine.

    Why one longer walk makes a bigger difference

    Walking as a workout is brilliant because it’s simple: no compulsory gear or kit, and no pressure. But when you walk for a bit longer without stopping (say, 1,500 steps in a row), you give your heart and muscles time to properly warm up and get into rhythm.

    That steady effort helps your heart pump more efficiently, boosts circulation, and even improves how your body manages blood sugar and cholesterol. You might also find your mind clears, your mood lifts, and your stress levels take a noticeable dip. And that’s all in the space of a quarter of an hour.

    Think of it as quality over quantity. Yes, total steps still count, but it’s those unbroken minutes of movement that seem to deliver the biggest benefits.

    You could also take your walk to the next level by incorporating intervals, as in the Japanese Walking Method.

    How to make it your new daily habit

    A single longer walk doesn’t have to be a huge production. Try building one “anchor walk” into your day: a dedicated 15- to 20-minute stretch where you just move and breathe.

    Pick your moment:

    • Morning reset: Start your day with light, steady energy before emails and errands take over.
    • Midday loop: A brisk lunch-break lap around your local park or on the treadmill does wonders for focus.
    • Evening unwind: A gentle walk after dinner helps digestion and signals to your body that it’s time to slow down.

    If you’re starting from scratch, begin with ten minutes and add a few more each week. The goal isn’t speed or distance. It’s about finding your rhythm and making it part of your day.

    What ‘fit for life’ really means

    Being fit for life isn’t about chasing performance or perfect numbers. It’s about staying strong, mobile and confident enough to do the things that bring you joy, whether that’s playing with the kids or grandchildren, travelling, gardening, or simply feeling comfortable in your own body.

    A regular 15-minute walk might sound small, but the payoff is lasting independence. The more often you move, the easier movement stays. And that’s the real definition of lifelong fitness.

    Stay safe, warm and comfortable

    A few quick tips to make your walking habit stick through every season:

    • Dress for the weather: Layers are your friend. Think breathable base, warm mid-layer, waterproof outer when you’re choosing your outdoor exercise outfit.
    • Light the way: If you’re walking early or late, reflective clothing or a small torch makes a big difference.
    • Choose your route wisely: Well-lit, even paths are best. Vary the scenery to keep it interesting.
    • Mind your feet: Supportive trainers or walking shoes help prevent aches and keep joints happy.

    And remember: if the weather’s grim, there’s always the treadmill at your local David Lloyd Club — or even a few laps around the poolside before your swim.

    Small steps, big impact

    The NHS recommends about 150 minutes of moderate activity a week. A single 15- to 20-minute walk each day gets you most of the way there. Add a couple of strength and yoga sessions, and you’ve got a well-rounded fitness foundation without overhauling your life.

    It’s proof that staying active doesn’t have to mean working harder, just working smarter.

    A fitness habit to savour

    The beauty of walking is that it’s endlessly adaptable. Fast or slow, solo or social, indoors or out, it meets you where you are. So this week, carve out one longer walk in your day. Notice how your body feels afterwards: warmer, looser, lighter. That’s your heart saying thank you.

    Because when it comes to lifelong fitness, it’s not about chasing miles. It’s about moving with purpose. And one simple tweak may be all it takes to keep you fit for life.

  • The joy of solo training: Finding your rhythm

    The joy of solo training: Finding your rhythm

    Every song needs a verse. A moment of quiet rhythm before the chorus sweeps in. The verse is where you breathe, focus and find your footing. The chorus is where you rise: where energy builds, and everything connects.

    Training solo is your verse. It’s that space between the noise where you hear your own rhythm again. It’s slipping into the pool before the morning rush, feeling the water hold and release with each stroke. It’s the hum of the treadmill matching your heartbeat, the soft echo of breath and movement in perfect time. It’s not lonely, it’s lyrical.

    There’s a romance to those moments. You move purely for yourself, unobserved and unhurried. No choreography to follow, no pace to match. Just instinct and intention, quietly unfolding. In that stillness, something shifts: focus sharpens, confidence builds, calm returns. You train not to escape the world, but to reconnect with yourself.

    The best solo workouts

    Some workouts shine brightest when you do them alone. Swimming, for instance, is the ultimate moving meditation: every length a rhythm, every breath a verse. Strength training becomes a dialogue with yourself: setting pace, testing progress, finding power in repetition. A steady run on the treadmill or outdoors can clear the mind as much as it works the body.

    And then there’s Pilates. It’s precision in motion: slow, steady, quietly powerful. At selected David Lloyd Clubs, Reformer machines in the gym let you follow guided workouts on-screen — no instructor needed, just you and the flow. It’s focus without distraction; strength with softness.

    Staying in the tech sphere, we also have Intuitive Strength gym kit that supports training in a way that feels completely personal. You move alone, yet never without guidance.

    Even yoga, practised quietly in a corner of the studio, becomes a grounding ritual, your mat a space that belongs only to you.

    And then, of course, there’s the simplicity of a good walk, whether you’re taking it at an easy pace, or doing interval walking with a method such as Japanese Walking.

    Why train on your own

    When you’re training alone, motivation takes on a new form. It’s not driven by comparison or competition; it comes from within.

    What’s more, you learn to listen: to your body, to your breathing, to the subtle cues that say go further or rest today. Solo workouts teach a kind of self-awareness that lingers long after you’ve left the Club.

    And then, when the chorus comes — the class, the laughter, the post-workout buzz — you feel it more deeply. Because you’ve found your rhythm first. The joy of company lands differently when you’ve already learned to move alone.

    At David Lloyd Clubs, both have their place. The verse and the chorus. The solo and the shared. Some days you crave the pulse of the group, others the peace of your own company. The beauty is in choosing, and knowing that wherever you are in your song, there’s space for it here.

  • The Japanese Walking Method: The simple workout with serious results

    The Japanese Walking Method: The simple workout with serious results

    Every so often, a wellness practice emerges that has the power to reshape how we move. The Japanese Walking Method is one such approach: a structured way of walking, developed in Japan, that has caught global attention for its ability to strengthen the heart, sculpt the legs and energise the mind. And all you need is a pair of trainers and 30 minutes.

    What is the Japanese Walking Method?

    At its core, this is interval walking. You move through short bursts of brisk, fast-paced strides: the kind that quicken your breath and lengthen your gait. Then you ease back into a slower, gentler rhythm. And then you repeat.

    Typically, it’s three minutes of purposeful walking followed by three minutes of recovery walking. The pattern continues for around half an hour, creating a rhythm that feels structured but never punishing. The beauty is that “fast” is relative: it’s about pushing yourself just beyond comfort, then reeling it back in, over and over.

    Why it works

    This isn’t just a fleeting fitness craze. Japanese researchers found that interval walking delivered greater gains than steady-paced strolls. By alternating the intensity, you train your heart and lungs more efficiently, build strength in your legs, and boost stamina, without needing to spend hours on a treadmill.

    The benefits go beyond the physical. That shift between effort and ease sharpens focus, makes the time fly, and leaves you finishing fresher rather than drained. It’s why so many people who try it find themselves returning to it again and again.

    What you can expect

    With consistency — even just a few sessions a week — results can creep up surprisingly quickly:

    • More energy: daily tasks and longer walks feel easier, thanks to improved aerobic fitness.
    • Stronger legs: inclines, stairs and long days on your feet demand less effort.
    • Sharper focus: the interval rhythm doubles as moving meditation or walking yoga, breaking stress patterns.
    • Visible tone: over time, brisk intervals help sculpt lean muscle in your lower body.

    It’s not about chasing dramatic ‘before and afters’, it’s about cultivating a pace of life that feels lighter, fitter and more confident.

    How to start

    • Begin with a 30-minute route you enjoy.
    • Alternate 3 minutes fast, 3 minutes slow.
    • Stick with it two to four times a week.
    • As it gets easier, dial up the pace of the fast segments.

    That’s it. No gadgets required. Just a little rhythm, a little attitude, and a willingness to play with your stride.

    Where to try it

    Outdoors, it’s as simple as lacing up and heading to your favourite park or trail. But when the skies turn grey or the evenings draw in, a gym treadmill offers another kind of walking experience altogether. Picture this: striding out confidently under the soft glow of the gym lights, playlist set to your mood, pace and incline shifting at the touch of a button. No drizzle, no darkness: just you, your rhythm and a perfect interval walk delivered in style.

  • When more isn’t more: Escaping the scarcity mindset in fitness

    When more isn’t more: Escaping the scarcity mindset in fitness

    You’re training hard. You’re showing up. You’re ticking all the right boxes. But something still feels off — like you’re chasing progress that keeps slipping just out of reach.

    It might not be your body. It might be your mindset.

    One of the most quietly disruptive forces in fitness and wellbeing is something called scarcity mindset. Put simply, this is the belief that there’s never enough. Not enough time, not enough energy, not enough progress. And it can shape how you move, rest and recover without you even realising it.

    So what is it exactly, and how do you break the cycle?

    What is scarcity mindset?

    Scarcity mindset is the belief that there’s not enough of something — not enough time, energy, progress, willpower, motivation or even success — and that you need to do more, faster, to avoid falling behind. It’s a survival response, not a character flaw, and it can creep in especially when you’re juggling a lot or comparing yourself to others.

    In a fitness context, it might sound like:

    • “If I skip a day, I’ll lose momentum.”
    • “Everyone else is fitter/further ahead than me.”
    • “There’s not enough time for a proper workout, so I’ll just do something quick.”
    • “If I rest, I’m being lazy.”

    These thoughts are common — and completely human. But if left unchecked, they can lead to burnout, injury and an unhealthy relationship with exercise.

    How scarcity mindset shows up in fitness

    1.You treat rest like a reward — not a requirement

    You only allow yourself to rest after you’ve earned it through high effort. But recovery isn’t a luxury — it’s a key part of progress.

    2.You overtrain or overschedule

    Feeling like you constantly need to “make the most of it” can lead to cramming workouts into already-packed days — even when your body’s asking for a break.

    3.You rush through workouts

    If time feels scarce, your focus might shift from intention and form to speed and completion. You get it done, but it doesn’t always feel good.

    4.You compare yourself to others

    Someone else’s progress might make you feel like you’re behind — which can fuel all-or-nothing thinking (“I’ve missed too much; what’s the point now?”).

    How to shift from scarcity to sustainability

    You don’t need to overhaul everything. A mindset shift often starts with awareness — and small, consistent changes.

    1.Redefine what counts

    A walk, a stretch, or even ten deep breaths can be meaningful movement. Not every session needs to be intense to be effective.

    2.Schedule recovery with intention

    Rest days aren’t signs you’re slacking — they’re what let your body adapt and grow. Try treating recovery like a training block: deliberate and non-negotiable.

    3.Build solo wellness rituals

    Create moments just for you: a warm-up without distraction, a quiet post-gym cooldown, or five screen-free minutes before bed. They reinforce the idea that your wellbeing is worth protecting, even in small doses.

    4.Focus on what’s enough, not what’s missing

    Instead of chasing the next PB, ask: what did I gain from today’s session? Strength? Headspace? A moment of calm? That’s valuable — and it’s yours.

    The bottom line

    Fitness shouldn’t feel like a race against the clock or a competition you’re destined to lose. Shifting out of a scarcity mindset doesn’t mean doing less — it means doing what serves you better.

    Reclaim your time. Honour your effort. Trust that your body knows the difference between burnout and balance. And understand that you have the power to choose which one you build.

  • Discover the best indoor workouts for the whole family

    Discover the best indoor workouts for the whole family

    We all know how important it is to keep active, even on colder, rainier days. But let’s be honest, tempting the kids out to the park – or even into the garden – is far from easy when it’s pouring down or teeth-chatteringly cold.

    That’s why we’ve put together a guide to family workouts you can do indoors. From at-home activities to fun days out, you can combine fitness with quality time together, and boost your wellbeing whatever the weather.

    Exercise is always easier when you’re enjoying it. We’ve made sure to choose indoor family workouts that are (almost) guaranteed to put a smile on everyone’s faces.

    1.Pick up a racquet

    Racquets sports are brilliant for getting in a family cardio workout with a competitive edge. Tennis improves coordination, reflexes and overall fitness, and on an indoor court, you can play come rain or shine.

    If you’re looking for a game that’s particularly family-friendly, why not search for your nearest indoor Padel court? This addictive racquets sport is super-easy to pick up. What’s more, with a lighter racquet and ball, and smaller courts than tennis, it may prove easier for smaller children and older adults playing together.

    Saying that, you’ll still get a real workout! Padel is fast-paced and requires quick thinking on your feet.

    Similarly, pickleball is a great racquets game for novices and experienced racquets players alike. As with Padel, pickleball courts are smaller than tennis courts, so you don’t have to cover as much ground, making it more accessible to different fitness levels.

    2.Try a winter sport

    Who says you have to do winter sports outdoors? You’ll find indoor venues across the UK for skiing and ice skating, so you can enjoy all the fun together as a family without the cold weather.

    3.Bond during a family exercise class

    Look out for family-friendly versions of your favourite adults’ exercise classes, and see if your kids enjoy them as much as you do!

    In fact, they love these sessions so much that we’ll be adding more classes to the Rebels family. Expect Rebels SPIRIT, which combines yoga and Pilates, and Rebels IGN1TE, for martial-arts-infused HIIT*.

    4.Work on your putting skills

    Walking as a family is an excellent way to spend quality time together while improving your fitness. It’s not necessarily a tempting prospect, however, when it’s cold and rainy outside.

    Get your steps in – and add an extra injection of fun – with an indoor mini golf session. It’ll get you moving without being too strenuous, and you can bond over any fiendishly tricky holes.

    5.Find a family climbing wall

    Climbing can provide an excellent workout for both brain and body. Adults and kids can improve balance, strength and co-ordination, as well as boosting problem-solving abilities as you figure out the best way to the top.

    You’ll find family-friendly climbing walls across the UK, with some catering to children aged 4 plus. Book in for a family lesson with an instructor to build confidence and learn the technique.

    6.Play balloon volleyball

    If you’re working out at home, throwing a ball around indoors has obvious disadvantages. Swap the ball for a balloon, though, and there’s less chance of having to call out an emergency glazier. Put up a sheet or a piece of string to make a net and have fun with a family volleyball tournament.

    7.Throw a kitchen disco

    Or a living room disco, or a hallway disco – whichever space works for you! For an at-home indoor workout that’s fun for all the family, simply put on your favourite tracks and get moving.

    To avoid any music-based fallouts, it’s probably worth setting up a playlist in advance, with each family member getting three choices. It’s up to you whether you give the kids the power to veto your picks…

    8.Get the kids started in the gym

    If you’re a gym member, find out what their minimum age is to use the facilities.

    A family gym workout should have fun at its heart.

    9.Head to the pool

    The great thing about an indoor family swim is that you can make it as challenging – or as easy – as you want. Simply splashing about together in the shallow end of your nearest pool will give you a cardio blast, and the resistance of the water means you’ll get more of a workout than on dry land.

    What’s more, water workouts are kind to joints, so getting together in the pool is ideal for some multi-generational quality time.

    Want to take things up a gear? Try doing jumping jacks, or hold onto the edge of the pool and do different types of swimming kicks for 30 seconds to one minute.

    Creatively-minded older kids might also enjoy putting together a synchronised swimming routine or, pool rules allowing, you could enjoy family swimming races – after all, there’s nothing quite as fun as beating mum or dad. However you choose to spend your pool time, there are so many health benefits to children swimming.

  • 11 running myths you can ignore

    11 running myths you can ignore

    In theory, running is one of the simplest exercises to do. All you really need are trainers, some space and a dose of motivation – everything else is optional. So what’s stopping you from adding a run to your routine? It might well be running myths.

    We’re talking about the kind of myths that make beginners feel like running is somehow out of their reach. Or the sort of myths that overcomplicate the process, giving the impression that going for a run requires the same level of kit and preparation as an attempt at scaling the Eiger.

    We’ve examined the most popular misconceptions about running. Read on to learn the truth behind the myths, and hopefully you’ll feel more confident and positive about your next run.

    If you run, you are a runner… There’s no test to pass, no licence to earn, no membership card to get. You just run.

    John Bingham, marathon runner & writer

    Myth 1: It only counts if you run fast

    When you’re out and about, you’ll probably spot some runners hurtling along at full pelt. Maybe they’re sprint training, perhaps they’re simply built for speed. Whatever the reason, it’s a myth that ‘real’ running involves going fast.

    It’s all about finding what works for your individual mind and body. If you find it more enjoyable to go at a slower pace, you’re more likely to show up regularly for your runs.

    What’s more, in recent years there has been a huge rise in awareness of the benefits of slow running, from reduced frequency of injury to improving oxygen capacity. One study from the Journal of the American College of Cardiology found that the optimal pace of running to reduce mortality was ‘slow to average’.

    In fact, you don’t even have to run the whole time. Run-walks, where, as the name suggests, you alternate between walking and running, are a perfectly valid way to get your cardio fix.

    Run-walks are particularly good if you’re tacking a new distance for the first time – for example, check out our 5k training plan.

    In short: you choose the pace.

    Myth 2: Running will destroy your knees

    There’s a lot of controversy about this one. Any form of high-impact exercise can put stress on your joints, and running is often cited as one of the chief culprits of knee pain, particularly later in life.

    However, recent studies have shown that running can actually strengthen the knee joints, reducing the prevalence of knee and hip osteoarthritis.

    If you’re concerned about potential knee damage while running, make sure you’re wearing well-fitting trainers, and warm up before and after your run to maximise recovery. Most importantly, listen to your body – take plenty of rest days, and if you’re experiencing soreness, consider switching from the pavement to a treadmill or grass for a softer surface.

    You could also check in with a Personal Trainer to make sure your running form is correct, as incorrect form is one of the main reasons for injury.

    Myth 3: You have to take a water bottle on every run

    You’ll work this out for yourself through trial and error. If you find that you never think to swig from your bottle on an average run, you should consider leaving it at home. As a general rule, if you’re going on a short run – sub-5k – and it’s not scorching hot, you should be fine to head out without water. Just make sure you hydrate beforehand.

    Myth 4: You’re not a ‘real’ runner unless you track your times/take part in races

    The Cambridge Dictionary defines running as “the act of going somewhere quickly on foot, as a sport or for pleasure”. And that’s all there is to it.

    Some people enjoy tracking their times and taking part in races, for the social and motivational boost. That might be you, or it might not. If anyone asks what your 5k time is and you answer truthfully, “No idea”, it doesn’t make you less of a runner. You might prefer measuring your progress through other metrics, such as how you feel during and after a run, or how easily you can increase the frequency of your runs.

    Myth 5: Running is an outdoor activity

    Are you an indoor or an outdoor runner? People who run tend to develop strong opinions about this, but in truth there are advantages and disadvantages to both.

    Running indoors can allay any safety concerns you have, particularly on the dark mornings and evenings in winter. On a treadmill, you can control the pace and set the incline.

    It’s also possible to combine both – outdoor runs in spring and summer, say, while taking it indoors when it’s icy.

    Myth 6: If you take any time off, you’ll lose running fitness

    Worried that a holiday will derail all your running progress? Studies vary, and it also depends on factors such as age and your fitness routine, but it’s unlikely you’ll lose much in the way of aerobic fitness from a couple of weeks away.

    Ease back into your routine, and don’t push too hard or you could find yourself on an enforced break due to injury. You should be back to your running best soon.

    Myth 7: The only way to improve your running? More running

    Studies show that strength training is hugely important to runners, both in terms of injury prevention and improving your performance. Accordingly, try to incorporate strength training into your routine, whether that’s lifting weights, plyometrics or isometrics.

    And don’t just focus on the legs. Building a strong core can help with balance and posture while you’re running. Classes such as yoga and Pilates can help with this, as well as giving you a full-body workout.

    Myth 8: You need to stop running when you get older

    There’s plenty of research to show that our speed will reduce as we age. But studies also show that there are health benefits of running as you move into later years, improving quality of life and reducing the risk of injury.

    Muscle mass starts declining in our 30s or 40s, and this decline increases in our 60s. That’s why strength training, along with mobility training, is key to keeping us on track as we age – and continue to run, if that’s what we love.

    Myth 9: You need expensive trainers to run

    It’s a good idea to invest time in finding your running shoes, but you don’t necessarily have to invest a lot of money.

    Do some online research and you’ll doubtless find plenty of pairs at the £200+ price point. But it could well be that these shoes don’t suit your feet or stride, and a sub-£100 pair will do a better job for you.

    Try to buy during the sales, always shop around and check out outlet stores. It’s also worth looking out for the launch of a new version of a popular running shoe – you’ll often find that the older versions go down in price.

    If you can, try on as many pairs as possible to get a sense of what you need. If you can get a fitting in a specialist store and test them out on a treadmill, all the better.

    Myth 10: Developing running fitness is a linear process

    It would be lovely if every run saw you get fitter and faster. Sadly, the likelihood is that there will be setbacks along the way, such as an inexplicable bad run or hitting a plateau.

    And that’s ok. Everyone experiences the ups and downs of a regular running practice. If you didn’t have the lows, you wouldn’t have the highs.

    Myth 11: “I’m not a runner”

    Nobody is, until they start running.

  • How to get the most out of fitness trackers and reach your health goals

    How to get the most out of fitness trackers and reach your health goals

    Wearable technology has quietly revolutionised our daily lives, seamlessly integrating the power of advanced tech into our everyday routines. What was once the domain of futuristic films has now become an accessible reality. Convenience and practical insights are right at our fingertips — or rather, our wrists, fingers and even our clothes.

    From enhancing our fitness regimes to providing a detailed picture of our overall health, these smart devices do more than just tell time or count steps. They act as our personal health and wellness consultants, offering data-driven insights that can help optimise our day-to-day lives.

    What are your wearable tech options?

    Choices, choices, choices! The sheer variety in the world of wearable tech can be astonishing. Many of these devices tether to your smartphone, consolidating data to offer a comprehensive view of your health and activities.

    But which type of wearable tech will suit you best? Smartwatches lean closer to smartphones in terms of functions. They let you manage calls, texts, payments and, yes, also monitor your steps, heart rate and other fitness metrics. At the other end of the spectrum, heart monitors, step trackers and fitness trackers prioritise health metrics alone. Some might notify you of calls or texts but remain health-centric at heart.

    Before diving in, consider these pointers:

    • Purpose: Pinpoint your core need. Dedicated fitness trackers excel if you want to focus exclusively on your workouts, while smartwatches offer a more rounded experience.
    • Budget: Premium smartwatches generally come with a premium price tag. Fitness trackers, on the other hand, cater to varied budgets.
    • Battery life: Smartwatches, like smartphones, need to be charged often. Fitness trackers, in contrast, can offer extended battery longevity.
    • Fashion meets function: The wearables world isn’t confined to wristbands. Rings, necklaces and even smart clothing and shoes can be your health-tracking companions, combining aesthetics with utility.

    Harnessing wearable technology for fitness and exercise

    Wearable tech has become an invaluable fitness accessory in the space of a few short years. The capability to monitor your heart rate in real-time, for example, has the potential to redefine your workouts, ensuring you’re neither slacking off nor overexerting.

    But that’s just the beginning. Here are a few more ways wearable tech can help you reach your fitness goals:

    1.Distance and pace tracking

    Jogging, sprinting or walking: use your device to monitor distances and pacing, whether you’re following your usual route or ramping up from a 10k to a half-marathon.

    2.Swim metrics

    Dive deeper into your aquatic exercises with wearables designed for the pool. These devices capture key swim metrics such as lap counts, total distance swum, stroke identification and stroke rate to help you refine your technique and set tangible goals for improvement.

    3.Calorie and nutrition tracking

    Beyond just tracking your activities, some wearable devices integrate with nutrition apps or have built-in features to monitor your calorie intake. By balancing the calories burned during workouts with those consumed, you gain a holistic view of your fitness and can make informed dietary choices.

    4.Recovery monitoring

    Recovery after exercise is as crucial as the exercise itself. Wearable tech can monitor heart rate variability (HRV) and oxygen levels to help you optimise rest periods, prevent overtraining and ensure you’re always at your prime for the next session.

    Using wearable technology for daily wellness

    Wellness isn’t just about sweating it out in the gym. It’s an all-encompassing realm, and wearable tech offers insights beyond structured workouts. For instance, sleep trackers delve deep into your nocturnal patterns, reporting on sleep durations, disturbances and cycles. Such insights can steer changes in routines, helping you sleep better at night.

    Constant heart rate monitoring, another feature of many wearables, offers a window into your physiological reactions. A permanently elevated heart rate, for instance, might be a cue to embrace more cardiovascular exercises.

    Lastly, the step tracker, perhaps the pioneer of fitness tracking, still holds sway. It serves as a mirror, reflecting the activeness of one’s lifestyle. Although the “10,000 steps per day” myth may have been debunked (it’s closer to 7,500), it’s hard to overstate the importance of walking for at least 15 to 30 minutes each and every day. The humble step tracker will keep you, well, on track.

  • The surprising relationship between sleep & exercise

    The surprising relationship between sleep & exercise

    Is it morning already? For many people, sleep can feel like it’s in short supply. According to a 2022 sleep study by YouGov, nearly half of Britons (49%) say they don’t get enough sleep per night. Something as important as sleep should not be skimped on, so what can you do about it? Learn how exercise can be part of the solution for better quality sleep – and how getting enough rest can in turn benefit your workouts.

    How Sleep Helps with Exercise
    On average, adults should aim for seven to nine hours of sleep a day, according to the NHS. Keep in mind the number of hours you should sleep is not a strict rule and can vary from person to person. Regularly getting a good night’s rest has real benefits for your health:

    • Kickstarting the body’s healing process. When you sleep your body has time to repair itself. Your immune system sends out proteins called cytokines at night to fight infections and inflammation.
    • Improving cognitive functions. Good sleep is important for brain plasticity, or the brain’s ability to make new neural connections and retain new information. Exercise is good for the brain too – unless, according to recent research, you’re not getting enough sleep. Researchers at UCL found that lack of sleep undid the cognitive benefits of exercise in over-50s. All the more reason to get as much shut-eye as you can.
    • Keeping stress in check. When cortisol, the body’s primary stress hormone, is elevated it can cause fatigue and even exacerbate stress and anxiety. Consistent sleep helps the body keep cortisol production on a healthy consistent cycle.

    So, how does exercise factor in? Good sleep and good exercise go hand in hand. When you get the full amount of rest you need, your body is better prepared and energised for physical activity. This energy-boosting effect isn’t limited to a full night’s sleep. A 2021 study found promising data that napping before or after exercise can help with muscle fatigue and alertness. Our napping tip is to remember to keep it brief (no more than an hour, ideally more like 20 minutes) and before the late afternoon to avoid interfering with evening rest.

    How Exercise Benefits Sleep

    On the other side, exercise itself can play a role in how well you sleep at night. Emerging data from research like this 2020 exercise training study shows that moderate aerobic exercise can help people get better-uninterrupted sleep and even fall asleep faster. Here’s how to get the best sleep benefits from exercise.

    How Many Exercises Will Give You Better Sleep?

    Most people only need 30 minutes of aerobic exercise to start seeing a difference in their quality of sleep. Keep in mind, consistency is important. Choose a routine with workouts you can stick to throughout the week to maintain night after night of quality rest.

    When’s the Best Time to Exercise for Improving Sleep?

    Is timing everything? Kind of. When you exercise you increase your body’s core temperature, which makes you more alert. “Cooling down” back to a normal level can take at least 30 minutes, so don’t schedule workouts too close to bedtime.

    What Exercises Help You Sleep Better?

    Anything involving aerobic activity is helpful here. Running, swimming, cycling, or other moderate aerobic activities you fancy all check the box.

    Use Exercise to Support Your Health Goals

    When we think about the future of wellness, it’s about making choices for yourself that holistically support your health. And when it comes to these goals, good sleep and regular exercise play an important role.

  • What is cardio and why is it so important?

    What is cardio and why is it so important?

    Cardiovascular exercise is more than a cornerstone of a comprehensive fitness regime — it’s an essential part of our overall wellbeing. This form of exercise offers health, fitness and lifestyle benefits that can’t be replicated by any other means.

    If cardio isn’t already part of your regular routine, it’s never too late to start. Let’s begin by exploring what constitutes cardiovascular exercise, the remarkable benefits that accompany it, and how best to add it to your fitness journey.

    Key takeaways

    • Cardio is any activity that raises heart rate and breathing, boosting overall health and vitality.
    • Regular cardio strengthens heart and lungs, builds stamina and lowers the risk of cardiovascular disease.
    • Cardio also benefits mental health by lifting mood, improving sleep and balancing serotonin.
    • Aim for 150 minutes of moderate or 75 minutes of high-intensity cardio each week.
    • Pick activities you enjoy and that suit your fitness level — from running to swimming or aqua aerobics.
    • Warm up, cool down, stay hydrated and fuel properly to avoid injury and perform at your best.
    • Family-friendly cardio sessions can make fitness more fun and help build stronger connections.
    • Fitness trackers are a useful way to monitor progress and tailor your routine as you go.

    What is cardiovascular exercise?

    Cardiovascular exercise, or simply cardio, encompasses activities that elevate your heart rate and deepen your breath. From running and cycling to swimming and dancing, these dynamic exercises harness the power of movement to essentially prompt your body into an energised rhythm, promoting a state of health and vitality.

    The unique benefits of cardio exercise

    Cardiovascular exercise has wide-ranging benefits. Not only does it offer an excellent method for burning calories, it also helps strengthen your heart and lungs, making everyday tasks less challenging. Let’s look at how cardio influences different facets of our lives.

    Fitness

    When it comes to fitness, cardio exercise is your best friend. One of its most distinctive benefits is boosting stamina. By gradually increasing the intensity of your cardio routine, you can train your body to perform activities for extended durations without succumbing to fatigue. Exercises like running, cycling and aerobics stand out for their stamina-building qualities, conditioning your body to persevere through physical exertion with ease and efficiency.

    Lifestyle

    It’s not just about physical fitness. Cardio influences our general lifestyle too. The power of regular cardio exercise, combined with a balanced diet, can significantly reduce the risk of heart disease and other cardiovascular illnesses. Cardio exercise can help control blood pressure, reduce blood sugar levels and help you maintain a healthy weight — all vital components in staving off many potential health issues. By introducing cardio into your fitness routine, you’re adopting a proactive approach towards a healthier, more fulfilling life.

    Mental health

    Cardio exercise is a natural mood elevator. That’s because it triggers a surge in serotonin, the “feel-good” hormone that boosts feelings of happiness and well-being. Moreover, cardio can significantly enhance sleep quality, which in turn can drastically improve mental health.

    Group cardio classes also provide an excellent platform for social interaction, bolstering your mood and fostering a sense of community.

    Top tips for cardio exercise

    1. Intensity and frequency matter: Not all cardio exercise has to be high-intensity. In fact, low and medium-intensity cardio can yield substantial benefits. For optimal results, aim for about 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity activity per week.
    2. Exercise choice: Different types of cardio are suitable for different individuals, and what works best for you depends on your health and fitness goals, current fitness level and any physical conditions or injuries you may have. For instance, if you have any issues with your joints, you might find low-impact cardio like aqua aerobics more to your taste.
    3. Family fitness: Incorporating cardio into family activities can turn exercise into a fun bonding experience.
    4. Warm-up and cool-down: The importance of proper warm-up and cool-down routines cannot be overstated. These crucial stages prepare your body for cardio and help it recover afterwards, reducing the risk of injuries and enhancing your overall performance.
    5. Hydration and nutrition: Staying hydrated and fuelling your body with the right nutrients before and after a cardio workout can drastically impact your energy levels and recovery.

    What exercises can I do as part of my cardio routine?

    Cardio exercise comes in many shapes and forms, all offering a path to improved cardiovascular health. Cycling, for example, can boost cardiovascular fitness while working your lower body muscles. Swimming provides a full-body workout and is an excellent option for those seeking low-impact cardio. Dance classes, such as Zumba, can be an enjoyable way to get your heart rate up, offering a fusion of fitness and fun.

    As you grow more comfortable with your cardio routine, consider using fitness trackers to monitor your progress, enabling you to adapt and evolve your workouts as per your needs.

    Cardiovascular exercise isn’t just an activity; it’s a lifestyle change that promotes health, wellness, and happiness. So, lace up those trainers, embrace the beat of your heart and let’s embark on this fitness journey together!

  • Unleash your power: An intro to strength and conditioning training and why you should be doing it

    Unleash your power: An intro to strength and conditioning training and why you should be doing it

    Once upon a time, only elite athletes would consider strength and conditioning training. But times have changed, and this form of exercise has become popular among amateurs and enthusiasts — at home, at the gym, and in group classes — because it not only enhances muscular strength but offers a comprehensive approach to overall physical performance, health and well-being.

    Join us as we delve deeper into the world of strength and conditioning training, its benefits and why it should be a fundamental part of your fitness routine.

    Strength and conditioning training vs. strength training

    It’s a common misconception that strength and conditioning training is basically the same as conventional strength training. In reality, they address distinct aspects of the body and cater to different fitness goals.

    Strength training is essentially about building muscle mass and power. It’s usually one component of a wider fitness regimen, focusing on improving muscle strength and tone through resistance training. This involves classic strength exercises like weightlifting and bodyweight training.

    In contrast, strength and conditioning training is like a Swiss army knife in your fitness toolkit, offering a much more well-rounded approach. It targets various facets of physical fitness, including power, agility, speed, endurance and flexibility. More importantly, it’s about improving overall performance and ability, helping you run faster, jump higher, lift heavier and endure longer.

    While strength and conditioning was originally designed to polish athletes’ performance, its versatility and wide-ranging benefits make it ideal for everyone from casual gym-goers to retirees seeking to maintain mobility and strength.

    Key strength and conditioning exercises

    Here are the most common exercises that make up a typical strength and conditioning workout:

    • Gym equipment workouts: Exercises like leg presses, rope climbing and pull-ups utilise gym equipment to target different muscle groups, increasing overall strength. Leg presses target your quadriceps, hamstrings and glutes, contributing to a strong lower body. Rope climbing is a full-body workout, boosting upper body strength and enhancing grip strength. Pull-ups, a classic strength training exercise, primarily target your back muscles, promoting a strong and toned upper body.
    • Bodyweight exercises: Exercises like push-ups, burpees and planks form the conditioning side of the training, improving stamina and muscle endurance. Push-ups are a compound exercise working for multiple muscle groups, enhancing upper body strength. Burpees, often termed the “king of exercises”, offer a full-body workout, skyrocketing your heart rate and improving cardiovascular fitness. Planks are a quintessential core-strengthening exercise, stabilising your entire core and improving posture.

    These exercises offer a unique set of strength and conditioning benefits, making this type of training ideal for individuals with diverse fitness goals and capabilities.

    The benefits of strength and conditioning

    The main attraction to strength and conditioning training is the fact that it covers virtually every aspect of your fitness — from physical strength and endurance to mental health.

    Fitness

    Whether you’re a passionate runner, a tennis enthusiast or a dance aficionado, strength and conditioning training can enhance your performance by strengthening muscles, enhancing bone density and improving overall body composition. By incorporating specific strength and conditioning exercises, such as lifting weights like kettlebells and barbells, you can enhance your overall performance while maintaining mobility and agility.

    Lifestyle

    Beyond fitness, strength and conditioning can permeate your daily life, transforming your lifestyle for the better. Regular training offers a host of lifestyle benefits, including better posture, lower risk of injury during exercise, improved energy levels, a boosted metabolism and more robust overall health.

    Mental Health

    Physical exercise, including strength and conditioning training, can increase the release of serotonin, known for enhancing mood and reducing stress. Moreover, the sense of progress from consistent workouts can significantly boost your self-confidence and motivation.

    Top tips for your strength and conditioning workouts

    1. Tailor your training: Strength and conditioning training is highly adaptable. That means you can modify workouts to suit your needs and limitations. Start with simpler exercises and gradually incorporate more challenging ones as your strength and endurance improve.
    2. Consider a personal trainer: When you work with a personal trainer, you can create a tailored program that targets your unique fitness goals. They’ll provide valuable insights into form, technique and progression, which will ensure you get the most out of your workouts and are far less likely to suffer setbacks like injuries.
    3. Join group classes: David Lloyd Clubs offer a variety of classes such as Total Body Conditioning and barre sessions. Group classes not only add variety to your workouts but also offer a supportive and motivating community of like-minded fitness enthusiasts.
    4. Complement your existing routine: Consider using strength and conditioning sessions as a supplement to your existing resistance and weight training routines. This can freshen up your schedule, introduce new challenges and ensure you continue to see improvements.