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      7 Useful Mind Hacks To Overcome Tough Runs

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      Reaching the end of a long run and seeing that you outdid your last pace and set a new PB feels like glory. It’s everything that warrants an Insta Story to let the world know of the day’s great feat. The reality? Not every race feels like you’re flying through it, with every song in your playlist egging you on. Sometimes, pushing through to overcome tough runs is… tough.

      Do we ever talk about the gruelling moments in the run? That moment when you’ve only hit 600m, but you already know it’s going to be a difficult one? Or that moment when you’re 2km from completing your goal, but it feels like torture to continue? 

      For many of us, those moments can be too excruciating and end not only that one run but the motivation to try again tomorrow. But what if you could fight through those moments, overcome tough runs and come out even more victorious at the finish line? At the end of the day, your ability to push past the pain is an integral part of your running life. 

      Here we’ll go through some of the most effective strategies to help you overcome tough runs. 

      Believe in your pain threshold 

      If you believe that you can push past the bouts of muscle pain throughout your run, then you’re already one step ahead. This is according to a study done by researchers at the University of Illinois. The study found that athletes who believed they could push through leg muscle pain did better than those who did not.

      Remember your why

      Sports psychologists Noel Brick and Stuart Holliday wrote a new book, specifically looking at ways to make running more enjoyable. Their first tip? Decide why you’re doing it. With motivation, things are far more likely to get done. “We know that those who have meaningful reasons for running are more likely to maintain running longer term and get through those challenging experiences when running can feel hard, unpleasant, and not particularly enjoyable,” Brick told Newsweek.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

      Have a mantra 

      Numerous studies have found that repeating mantras can relieve stress and do wonders for calming the mind. One study concluded that silently repeating one word to yourself brings you peace of mind. This type of positive affirmation is important for any run – particularly a painful one. Repeating the mantra is also a good way to keep yourself distracted so that your focus is not only on muscle pain. 

      Create a power playlist 

      We all know that listening to music while exercising changes everything! But not every song on your Spotify might work well for your routine, so shuffling isn’t the answer. It’s important to take the time and curate a playlist of your power songs. These are the songs that you know always keep you going. It’s also important to try identify one particular power song that can get you through the extremely tough moments. 

      A 2017 study looked at the effect of music tempo on exercise performance among young adults and found that there was an increase in total duration of exercise and heart rate when fast and loud music was played. 

      “Motivation by music can lead to an increase in exercise duration, which is a stress alleviator in young people,” the study says. “Nevertheless, the importance and beneficial effect of music on health cannot be underestimated.” 

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      If you can overcome a tough run, you can overcome anything

      One of the many wonders of sport is its ability to create grit and mental fortitude that inevitably impacts other areas of your life. The discipline of forging ahead, even when you’d much rather curl up in a ball, spills over into work, relationships and everything else. Remind yourself of this when the going gets tough.

      Focus on the moment

      It’s true: running can become meditation. That’s because by focusing on every step, every breath, the feeling of moving through the air – and nothing else, becomes meditative and reaps benefits. In one study, cyclists who did seven weeks of mindfulness training had changed brain patterns, making them better able to adapt to stress.

      The pain is not forever (if it’s not an injury)

      One thing that can help you get through a tough moment in a run is realising that that’s all it is: a tough moment. It’s not going to hurt forever. It will come and go and each step forward you’re taking is bringing you closer to the finish line. 

      Know when to stop

      Not every difficult moment is an opportunity to fight through – sometimes you have to stop or you could run the risk of getting a serious injury. Here are quick signs that you should never ignore:

      Chest pain 

      Limping 

      Vomiting 

      Diarrhoea 

      Sharp and sudden pain 

      If you experience any of these on your run, stop and get professional medical help.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? More

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      5 Signs You’ve Bought The Wrong Running Shoes

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      Raise your hand if you’ve been a victim of this? We’ve all done it, promise. Running shoes should not be chosen based on colour, sale price or even the size you think you are (you’re generally half a size bigger). If you happen to have bought the wrong running shoes, don’t keep wearing them! You will only end up hurting yourself and “hate running”. Here’s how to know when to let the wrong shoes go…

      1. You have to keep adjusting your running shoes

      Look, running never feels amazing for the first couple kms. Your body takes a bit of time to warm up and find its rhythm. However, if you have to keep adjusting the shoe, retying the laces and in general trying to make the shoe feel “more comfortable” that is not ideal. If any part of your foot goes numb or there is chafing or if you develop “sore spots” the shoe most likely does not fit you the way it should.

      2. Your running shoes never “break in”

      There’s a theory that new running shoes need to be broken in. The truth is, running shoes are not like your sleek new stilettos. And you should not be okay with constant blistering. Your running shoes should be comfortable right away! However, they will be the most comfortable two to three weeks into owning them. That’s when the cushioning begins to respond and adapt to your foot strike pattern. The upper will also start to fit and flex to your foot.

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      3. There’s fraying on the inside heel

      Early breakdown of the heel is an example of wearing the wrong size shoe. For example, your ankle keeps pushing out and causes friction on the run. You can try correct this by retying your shoelaces to provide greater support, preventing the heel and ankle from “escaping the shoe”.

      4. Side wear and tear on your running shoes

      If your shoe sole is still in great/newish condition, but the sides of the shoes start wearing through, it could mean you’re wearing the wrong size shoe. Often we measure by length, but width is also important and there are certain shoes better suited to wider or more narrow feet.

      5. Black toenails

      You should not be getting a black toenail or losing toenails for any distance under a marathon (even then, not cool).

      What causes black toenails? When the tip of the nail bed repeatedly interacts with the front wall or top of the shoe it causes bruising. This leads to blistering and the nail lifting off the bed.

      READ MORE: Maximise Your Runs With These Tips From The Pros

      It’s not your running shoes, it’s your socks!

      Lower-cut socks can also wear down the inside cushioning and material before their time, so consider higher-length socks if you start to notice the back of the shoe coming undone. Not wearing the right socks can also cause blisters.

      How To Prevent Buying the Wrong Shoe

      Visit a proper running store (not just your local sports shop) and get your feet analysed before buying a pair of shoes.

      You need to check your gait, your arch, your foot size and whether you might have a pronation of sorts.

      Get the right shoe(s) for the type of running you’re doing. Some shoes are made for short, sharp running and others are designed for marathon distances. They give you different kinds of support and bounce. More

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      This Beginner Callisthenics Workout Builds Serious Strength & Mobility

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      If you’ve ever watched gymnast Caitlin Rooskrantz perform gravity-defying feats, you’ve probably wistfully imagined yourself being *that* strong and flexible. The truth? Those fabulous moves are built on callisthenics: the body-weight workout style that prioritises using your own body as the weight. Practising body-weight moves is an effective way to build functional strength and sculpt sexy, lean muscle tone. And, in case the title didn’t clue you in, you can start as a total beginner and still feel like Simone Biles. Ahead, reasons to tap into callisthenics workouts and the moves to start with.

      Why callisthenics workouts are so good

      You can do it anywhere, anytime

      The great thing about body-weight training (or a callisthenics workout, as it’s technically called) is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, most of the time, you don’t need to move very far, so it can be done in relatively small spaces, depending on what you’re doing.

      It builds killer abs

      There’s a lot of balance and stabilising required in body-weight moves, so your core will work overtime (yay, abs!) Plus, having this improved stability means less falling around in the long run, making you sturdy and strong.

      Callisthenics sculpts your upper bod

      All the pulling and pushing you do with your upper body will sculpt your back, arms and shoulders. If you’re aiming to try a pull-up or handstand, these moves will help you reach those goals.

      How to do this beginner callisthenics workout

      These moves, from Tim and Jacko of the training community School of Calisthenics,  are ideal as callisthenics for beginners starting body-weight training. And all they require are a floor with a cushioned surface (like an exercise mat, carpet or grass), a wall and something to hang from. We’ve used gymnastic rings, but a straight bar at your local park will also work fine.

      Tim and Jacko from School of Calisthenics, with trainer Hayley Ryan, show us how to master these moves…

      [embedded content]

      1 Frog Stand

      This foundational move helps you build the upper-body strength and balance that you’ll need for more advanced body-weight moves like freestanding handstands. If you find your feet can’t lift off the ground, that’s totally fine. Over time, you’ll build enough strength to lift them!

      2 Wall Walk

      As adults, we don’t spend much time upside down, so this is a fun challenge. Keep your core braced and only go as far as you feel comfortable, but aim to walk a bit closer to the wall every time.

      3 Dead Bug

      This body-weight move from Pilates works different core muscles simultaneously, strengthening your stabilisers, lowering your injury risk and improving your coordination. Be sure to keep your lower back glued to the floor at all times.

      4 Hollow-Body Hold

      Kind of the upside-down cousin of a plank, this isometric body-weight move (holding a single position; not moving) targets your whole core from multiple directions. It’s brilliant for building core strength, as well as body position patterning to protect your lower back in other exercises. The goal is to create a bowl shape with your body. Again, keep your lower back glued to the ground at all times. See how long you can hold it for.

      5 Hollow-Body Rock

      This is a classic example of how a body-weight move can turn into a fun game. Once you can do the hold for 10 seconds without breaking form, the goal is to rock back and forth like a rocking horse, while in that hollow-hold position. Way easier said than done.

      6 Skin The Cat

      You might need a few practice rounds to really nail this, and that’s ok. It’s a good idea to warm up the shoulders before attempting this one (check out this warm-up you can do with a broom). Then, see how many reps you can knock out. Even if you can’t skin the entire cat, you’ll still get a top callisthenics workout.

      Try these workouts next: More

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      6 Workout Moves You Can Actually Do With Your Dog

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      Working out with your dog doesn’t just benefit your health. It can be a real treat for your pet – and for you. “A dog is the best motivator you’ll ever have,” says Tricia Montgomery, founder and president of K9 Fit Club, a fitness club for people and their pets. “All they want to do is spend time with you and please you,” she says. “They look forward to it.” And although they won’t judge you for skipping workouts, it’s tough to say no when you have to face a wagging tail.

      Montgomery created this 30-minute circuit, which alternates between cardio and body-weight training moves, to give you and your canine a heart-pumping full-body workout.

      The only equipment you need is your leashed four-legged friend. Holding the leash, warm up together with a minute-long power walk, then perform high knees and butt kicks until you feel loose. Standing in place, perform arm circles while your dog stands next to you until your shoulders feel warmed up.

      Then repeat the following circuit three times, two to three times per week:

      Rover’s reverse lunges with paw

      Tell your dog to sit. Then face him with your feet together. Step back with one foot so that your front leg is bent at a 90-degree angle with your knee directly above your ankle. At the bottom of each lunge, ask your dog for his paw to “shake.” Release the dog’s paw as you stand to return to your starting position. Repeat on the other side, and ask your dog for his other paw. Repeat for 20 reps.

      NOTE: If your dog doesn’t know how to “shake” or won’t do it 20 times, pat him on the head instead.

      READ MORE: Are Stiff Joints Affecting Your Pet This Winter?

      Sit-and-stay side shuffles

      Holding the leash so your dog moves with you, perform a side shuffle across the room or workout area. Then, facing the same direction, shuffle back to your starting position. Repeat 10 times.

      Paws push-ups

      Ask your dog to sit or lie down next to you while you get into push-up position. Keeping your abs tight, and elbows tucked into your sides, lower your body until it hovers above the ground, then push back up. Do as many as you can, dropping from your toes to your knees if needed. While you recover, have your dog do five Doggy Push Ups: Tell him to sit, then lay down five times.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

      Waggin’ wall sit

      With your back against a wall, sit so your knees are bent at a 90-degree angle. If your dog is small, hold him. If your dog is large, ask him to put his paws on your lap to increase the challenge. Hold the wall sit for up to one minute.

      High-paw knees

      Perform high knees back and forth across the room or outdoor space while your dog walks or jogs next to you. Repeat for one minute.

      Puppy planks

      With your dog laying next to you, get into push-up position on your toes or knees with your elbows under your shoulders. Tighten your core and make sure your butt is aligned with your shoulders so your body forms a straight line. Hold for up to one minute while breathing normally. More

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      What You Really Need To Know About Running For Weight Loss, According To Experts

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      Running has soooo many benefits. Just to name a few, it’s good for your heart health, strengthens your bones and reduces stress. It’s also known to burn quite a few calories, making it a solid workout choice if you’re looking to lose weight.

      Plus, running works your muscles and has positive effects on the metabolism, says Leigh Daigle. That said, it’s always wise to loop in your doctor or healthcare pro any time you’re considering picking up a new fitness routine, especially if you have specific medical concerns.

      Before you lace up and attempt to run for kilometres, there are a few things you need to know about running for weight loss, including how to get started and nutrition tips to support your journey. Ahead, experts break it down.

      Meet the experts: Leigh Daigle, MD, is a board-certified obesity medicine physician at Methodist Le Bonheur Healthcare. Dani Rancourt, RD is a certified sports dietician and founder of Pivot Nutrition Coaching. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

      Is Running Good For Weight Loss?

      We repeat: Running can be a great way to lose weight, but it’s not a magic solution, says Dr. Daigle. On its own, running won’t necessarily induce weight loss, but it can lead to significant weight loss when *combined* with a healthy diet and regular strength training routine, she says.

      After all, at its core, successful weight loss requires a calorie deficit (consuming fewer calories than your body requires to stay at its current weight), says dietician Dani Rancourt. “A calorie deficit can be created one of three ways: reducing calorie intake, increasing calorie expenditure via exercise, or a combination of both, and research shows that the combination of exercise and dietary interventions produces more weight loss than dieting alone,” she says.

      “Running can certainly be beneficial in helping someone lose weight, however, it’s important to note that you can’t out-run a poor diet.”

      With that in mind, running can definitely support your weight loss goals since it burns around 60 calories per km, says Rancourt. It’s also a full-body workout that engages your legs, glutes and core which helps increase muscle mass and boost your metabolism, in turn, supporting your weight loss goals, adds Dr. Daigle.

      Now may be wondering, “Does running burn belly fat?” Well, it depends. Running can certainly help burn belly fat (also known as visceral fat), however, it’s not possible to target a certain area to lose weight, says Rancourt. If you want to burn belly fat, it’s a multifaceted approach that requires a balanced diet full of fruits, veggies and fibre, resistance training, limited alcohol and stress management, *in addition* to a running routine, she says.

      How Much Running Should I Do In A Day To Lose Weight?

      Generally speaking, the American College of Sports Medicine (ACSM) recommends that adults get at least 150 to 300 minutes of moderate-intensity aerobic activity (like brisk walking, bike riding, ballroom dancing, or even general yard work and home repair) or 75 to 150 minutes of vigorous-intensity aerobic activity (like running, tennis, or heavy yard work) per week. Adults should also incorporate muscle-strengthening activities into their routines, like lifting weights and working with resistance bands, per ACSM.

      The Distance And Duration

      When it comes to distance and duration, you must take into consideration your baseline fitness level, says Rancourt. Beginners should start running or walking short distances—between 800m to 1.5km—and gradually increase over time, says Dr. Daigle. If you’re an intermediate runner with some movement experience already, aim for 2.5 to five kilometres per session, she says. Finally, if you’re more advanced, aim for five to ten kilometres per workout.

      In addition to steady-state running, high-intensity interval running, which involves short bursts of intense running (like sprints) followed by periods of rest, is also worth your time, Dr. Daigle says. Not only will it spike your heart rate, but HIIT intervals burn lots of calories even after you’ve finished working out.

      All that said, you don’t have to exclusively run, because any form of cardio or movement will burn calories and help you lose weight, says Sarah Pelc Graca. If you’re new to running or exercise in general, start small and aim for one or two 15- to 30-minute cardio workouts per week, whether that’s walking, biking, or using the elliptical, she says. Once you build endurance, you can work your way up to a jog or run. “It can be easy to want to ‘jump the gun’ and commit to doing four or five days of cardio workouts right from the start because you feel motivated on your weight loss journey, but I recommend starting out small so that you can consistently execute your workouts safely,” she says.

      Other Exercises To Try

      And if you don’t catch the running bug, don’t force it! “If it’s not enjoyable, it’s not sustainable and if you hate running, you’re likely not going to stick with it long-term, which is going to make it extremely difficult to maintain weight loss,” says Rancourt. Running is not the only way to lose weight and walking, swimming, or biking are other great aerobic workouts to up your heart rate and support weight loss.

      The Big Book Of Walking Workouts eBook

      Inside this guide you’ll find easy-to-do workouts that will reshape your body, boost your energy and help you surpass your weight-loss and fitness targets.

      Nutrition Tips For Running

      Nutrition is crucial when it comes to successful weight loss—whether you’re running or not. However, all vigorous exercise, including running, can increase hunger due to the higher caloric burn and potential hormonal and metabolic changes (running increases muscle mass which increases metabolism), says Dr. Daigle.

      As a result, the goal is to create blood sugar-balancing meals and snacks containing protein, fibre and healthy fats to increase energy levels and reduce hunger—which ultimately makes fat loss more manageable, says Rancourt.

      READ MORE: 10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

      To break it down a bit more, protein is the key macronutrient when it comes to fat loss because it regulates blood sugars, keeps you fuller for longer and helps maintain muscle mass while in a calorie deficit, says Rancourt. So, try to incorporate high-protein foods like fish, chicken, beef, tofu, Greek yoghurt and eggs at each meal, she says.

      A diet rich in healthy fats (like nuts, seeds, avocado and olives) and complex carbohydrates (like whole grains, fruits, veggies) and low in processed foods and sugar will also fuel your workouts while maximising weight loss results, adds Dr Daigle.

      What To Eat Pre- And Post-Run

      When it comes to eating pre- and post-run, fuelling before a workout generally requires more carbohydrates, as carbs are the preferred fuel source of muscles, says Rancourt. So, if you’re crushing a 6 a.m. run, your best bet is to have 15 to 30 grams of low-fibre carbs (like a banana) 15 to 30 minutes beforehand to provide your body with a dose of fuel, she explains.

      After a run, eat a balanced meal full of protein, carbs, fruits and veggies within an hour, Rancourt recommends. If a full meal isn’t doable, consume a post-workout snack ASAP containing protein, carbs and fluids (like a fruit smoothie made with Greek yoghurt or protein powder), she adds.

      Last but not least, if you’re focusing on low-carb foods right now, prioritise eating carbs around your workouts to help you fuel and recover from your training, says Rancourt.

      Running For Weight Loss Pro Tips

      First things first: If you have any medical concerns, talk to your doctor before you begin walking or running, especially if you have joint or muscle issues, Pelc Graca says. If that’s the case, your doctor may recommend a brace to wear while exercising or a set of specific stretches to supplement your walks or runs, she adds.

      Running shoes are also key for your health to help you run or walk with proper form and reduce the risk of injury, says Pelc Graca. “I recommend visiting a running store to get properly fitted for running shoes, because oftentimes, the store professionals will look at the shape of your feet and perhaps even your running form using a treadmill to recommend the best running shoe for you,” she explains. “Not all running shoes are best for all people.”

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      Finally, remember that consistency is key for weight loss. “Aim for consistency in your walks and runs, rather than intensity at the beginning,” says Pelc Graca. “Building a habit of regular exercise will contribute to long-term success.”

      This article written by Andi Breitowich was originally published on womenshealthmag.com. More

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      How To Get Fit At 40 – And Thriving Healthy Tips

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      This is the prime of your life – yes, your 40s are it! It’s a time when staying active and taking care of your health becomes even more crucial. As your body goes through changes, it’s essential to understand how to adapt your fitness routines accordingly.

      Engaging in physical activity also supports cognitive function, keeping your mind sharp and focused as you navigate the challenges of work and family life. It can improve sleep quality, which becomes increasingly important as hormonal changes may disrupt your rest.

      By incorporating exercise into your routine, you’re investing in a healthier future self by promoting cardiovascular health and supporting bone density. Plus, staying active can enhance flexibility and balance to prevent injuries that may be more common as we age.

      “If you’re not engaging in regular aerobic and strength training by your forties, it’s possible there may be a shift towards insulin insensitivity,” says Dr Amal Hassan, a sports and exercise medicine consultant. Oestrogen optimises insulin levels (the hormone needed to move glucose out of your bloodstream and keep blood sugar levels regulated)

      Unilateral Training

      In your forties, unilateral (single-sided) moves should be front and centre of your strength training routine. “Exercises such as single-leg Romanian deadlifts and single-arm dumbbell rows, are great for improving balance and ironing out any muscular imbalances,” says McGowan. “By doing them, you test your balance and work oneside of your body at a time, which isolates and strengthens weak muscles.” It’s a game changer for injury prevention, too.

      Quick, Short Bursts of Activity

      Giving your metabolism a boost is the name of the game, here. “Regular activity is vital for reducing the risk of insulin insensitivity, which could lead to diabetes and weight gain, as exercise moves blood sugar into the muscles for storage and promotes an immediate increase in insulin sensitivity, rather than leaving excess insulinfloating in your body,” explains Dr Hassan. “Short walks after meals and reducing alcohol intake to within the guidelines (or lower) are powerful ways to improve your metabolism.” The thinking is that rather than aiming for longer 20-minute sessions, know that four five-minute bursts could also work wonders.

      Do More Balanced Moves

      Your balance may also begin to wobble a little. Research in Frontiers In Neurology found that the ‘vestibular threshold’ was more than 80% higher in participants over the age of 40.

      Get Fit In Your 40s: The 10 Minute Stretch

      Instructions: Complete the exercises in this yoga workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to three rounds

      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

      1. Sukhasana To Half Moon

      Start in an easy seated pose (Sukhasana). Sit like this for a minute with your eyes closed and hands in your lap, breathing deeply. Raise your arms to the sky and then over to your right into half moon.

      Repeat on the left, then inhale, raising your arms up again and lengthening your spine. Exhale as you reach your hands in front of you.

      2. Cat And Cow

      Place your hands on the floor, then walk them forward and move onto all fours. Spend a few breaths performing cat and cow: inhale and arch your back, sticking your tailbone up.

      Exhale and round your back, tucking your tailbone. Continue alternating.

      READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

      3. Downward-facing Dog To Standing Mountain

      From cat and cow, push up into downward-facing dog .

      Walk your hands back towards your feet, or your feet towards your hands, and exhale into forward fold, then roll up into a standing mountain pose.

      READ MORE: This 6-Move Yoga Sequence Will Seriously Strengthen Your Tummy

      Foods You Should Be Eating In Your 40s

      Proper nutrition plays a critical role in staying fit and healthy, especially as you hit your 40s. As your metabolism starts to slow down, it becomes even more important to fuel your body with the right nutrients. Eating a balanced diet rich in fruits, vegetables, lean proteins and whole grains can help maintain a healthy weight and provide sustained energy throughout the day.

      In your 40s increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion.

      Switch to low-GI foods rich in soluble fibre, which helps to lower bad cholesterol. These include: Green vegetables, some fruits, kidney beans, chickpeas and lentils.

      Hydration is another essential aspect of proper nutrition that often gets overlooked but is crucial for maintaining energy levels and supporting bodily functions.

      Habits To Avoid In Your 40s

      “I often see clients putting pressure on themselves when they notice that their bodies are changing due to hormones,” says McGowan.

      “Consistency is key but going all out isn’t necessary. I recommend two or three moderate to intense workouts per week, but the most important thing is to reduce sedentary behaviour – stand as often as you can and always walk to your destination if it’s an option.”

      Bragg agrees: “Your body is going through a huge hormonal shift – oestrogen and progesterone levels decrease as ovaries stop producing them, and the control hormones (FSH, follicle-stimulating hormone and LH, luteinising hormone) released by the pituitary gland in the brain shoot up. This all contributes to the most common menopausal symptoms, including fatigue, weight gain and hot flushes. Doing intense workouts will only send hormonal imbalance further off-kilter as they increase the stress hormone cortisol.” Try incorporating at least one yoga session per week.

      This article written by Bridie Wilkins first appeared in the July/August 2022 Issue of Women’s Health UK additional reporting by the Women’s Health SA team.

      Icons at Freepik – Flaticon More

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      How To Get Fit At 30 – And Important Healthy Habits

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      How to get fit in your 30s is as simple as listening to your body’s cues. As you transition into your 30s, staying active becomes more crucial than ever. Not only does regular exercise help maintain a healthy weight and build strength, but it also plays a significant role in preventing age-related health issues. By incorporating physical activity into your daily routines, you can boost your metabolism, improve heart health and increase overall energy levels.

      Globally, the average age at which women become first-time mothers is 30+, even though it ranges between 20 and 29 in South Africa. “Only 3 to 15 percent of pregnant women meet the suggested physical activity guidelines, which decreases further postnatally,” says Dr Amal Hassan, a sports and exercise medicine consultant.

      When it comes to getting fit in your 30s, finding the right workout routine is key. With a plethora of options available, it’s essential to choose a plan that suits both your body and goals. Consider factors like your current fitness level, any injuries or health concerns and what you enjoy doing.

      HIIT The Workouts Hard

      “As oestrogen levels drop and bone density reduces, strength training helps keep bones strong, as the stress that comes from tugging and pushing on bones nudges bone-forming cells into action,” explains personal trainer Caroline Bragg.

      Incorporate high-intensity aerobic efforts to keep your heart and lungs functioning at optimum capacity, too, as the risk of cardiovascular disease increases with age as blood vessels stiffen, and exercise, which pushes blood around the body, keeps vessels nice and flexible. Try fitting in two strength training sessions with one high-intensity 30-minute cardio session, such as a spinning class or a run, per week.

      Do Some Breathwork

      Stress spans every decade, but if you’re juggling more responsibility than ever in your thirties, it might be timefor some new management techniques. “Focused breathwork can curb stress by increasing your oxygen intake, which in turn reduces blood pressure, slows your heart and releases tension in your body,” says Dr Hassan.

      There are plenty of free guided breathwork sessions on YouTube, while Breathwrk, Calm and Headspace all have their own. Start with one 10-minute session per week and see how you go.

      Just Move It

      NEAT, otherwise known as non-exercise activity thermogenesis, is basically the energy used for everything that’s not formal exercise – the stuff you do without realising it, such as walking around, hauling the washing up the stairs or using a standing desk.

      A study published in Mayo Clinic Proceedings found that two hours of sitting could cancel out the benefits of a 20-minute workout, so the goal with NEAT is to reduce sedentary time – less about going hard in the gym and more about simply getting yourself moving. Set yourself a realistic daily step count to keep track.

      Get Fit In Your 30s: The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts.

      READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

      Foods You Should Be Eating In Your 30s

      When it comes to maintaining a healthy and fit lifestyle in your 30s, nutrition plays a crucial role. It’s essential to fuel your body with the right foods that provide energy and support for your workouts.

      It’s recommended that women ages 31-50 consume 25 g of fibre per day. Examples include: oats, legumes, seeds, nuts, breads, cereals and pasta.

      Women should include omega-3s to help with inflammation and reducing heart disease risk. This fatty fish, algae, flaxseeds, chia seeds and some nuts.

      Your 30s are the time to focus on preserving bone density to prevent loss—and getting enough calcium is the best way to do so.

      Aim for a balanced diet rich in lean proteins, whole grains, fruits, vegetables and healthy fats.

      Habits To Avoid In Your 30s

      Finally found an exercise routine you genuinely enjoy? The last thing you’re going to want to do is change it, but that could be where you’re going wrong. The loss of muscle mass and bone density that marks this decade is your cue to stop going hell-for-leather in HIIT classes, or at least not so often. “If you regularly put your body through intense workouts in your twenties and are still keen to get your HIIT fix, once a week is enough. A reduction in oestrogen also means that recovery will come slower, as muscle regeneration relies on stem cells called satellite cells, which need oestrogen to function optimally,” says personal trainer Samantha McGowan.

      This article written by Bridie Wilkins first appeared in the July/August 2022 Issue of Women’s Health UK, additional reporting by Women’s Health SA team.

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      How To Reclaim Your Fitness Routine

      by

      We’re halfway through the year and the fitness resolutions that you set at the beginning of the year now seem like a far-fetched idea. According to Enterprise Apps Today, only 9% of people are successful in keeping with their New Year’s resolutions. Most people quit by the second Friday of the month. Therefore, you’re not alone. Don’t berate yourself too much and in the words of the late Aaliyah, “If it at first you don’t succeed, then dust yourself off and try again!”

      “As a fitness instructor, I’ve witnessed first-hand the enthusiasm that comes with setting New Year’s especially when it comes to health and fitness. Yet, by February a lot of people’s new year’s resolutions start fading, and by the time June rolls around, many of us have fallen into old habits,” says Colleen Petersen, owner of CrossFit AniWaya in Ruimsig, Johannesburg, who has cultivated a thriving community around health and wellness over the years.

      READ MORE: How To Get Fit In Your 20s – This Is Your Healthy Routine

      Whether it’s discipline, a lack of motivation. or time constraints, Petersen suggests these five steps below to beat any excuse that’s holding you back from working out:

      1. Not Enough Time

      “I don’t have time to exercise, I wear many hats.” But the truth is, we make time for the things we value. If exercise is an important aspect of your life, you will find the time for it. Whenever I hear someone say they don’t have enough time, I always recommend challenging that notion. I recommend a “reality check”, which is simply starting a day plan, where you list all your day’s activities and the amount of time you spend on each activity – from the time you wake up to when you go to bed.

      When you put pen to paper and break it down, it’s a big eye opener to where we’re spending our time. When you have this information in front of you, you can find places where you can carve out time for activities that nourish your soul, like fitness. It’s about prioritising and recognising that investing in your health is worth the time.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      2. Too Exhausted

      I’ve heard this line more times than I can recall. Many people find that fitness ends up being the last item on the to-do list, meaning that it frequently gets bumped off the list because, by the end of the day, we’re just too tired.

      So, finding the right time to prioritise exercise is crucial – whether it’s waking up 30 minutes earlier or squeezing in a short workout between meetings. It also doesn’t need to be at a gym, it could be a quick workout video online. Making fitness a non-negotiable part of your day can lead to improved energy levels and overall well-being.

      3. No Motivation Whatsoever

      Sometimes, the hardest part is getting started. As human beings, our innate nature is to be social beings, which is why sometimes exercising by yourself can get monotonous. This is where finding a supportive community can make all the difference – whether it’s joining a running club or finding a workout buddy who will keep you accountable.

      Another tactic to get out of your own way is through the 5-second rule. Author Mel Robbins describes this rule as ‘The moment you have an instinct to act on a goal you must 5-4-3-2-1 and physically move or your brain will stop you. There’s one thing that is guaranteed to increase your feelings of control over your life: a bias toward action.’ 

      So, if today is the day you have determined that you want to reclaim your fitness, the minute you think about it, you must physically do one small action, even if that means researching what you are going to do next.

      4. Fear Of Looking Silly

      Depending on your fitness journey, it is easy to fall prey to your own mind where you feel like you will look silly exercising, especially in a gym or training environment. The fear of judgement can be paralysing, but it’s essential to remember that everyone starts somewhere. There is also a physiological way to “get out of our own heads.” When we are excited or scared, our bodies release a hormone called cortisol. It’s released in the same way, but the difference is what our brains do with the information. It’s important to realign our thinking and give our brain the correct information by being determined to turn fear into excitement. By reframing fear as excitement and creating positive pathways in our brains, we can overcome self-doubt and take the next step towards growth.

      READ MORE: Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      5. Budgeting

      Many people view fitness as a luxury rather than a necessity. We need to start changing the narrative and categorise fitness as a top priority, because investing in our health is one of the most valuable investments we can make. It doesn’t have to break the bank either; there are so many cost-effective training activities that you can participate in, and one of the great things about our information-age is that we have knowledge right at our fingertips so access to information, training programmes or motivation is easily available.

      One way to start is by finding someone who has a fitness platform online, follow them, and start doing their home-workouts. When you are ready, investigate what fitness options suit your needs and find an environment that matches that, within your budget.

      In essence, we need to change the narrative of how we view fitness; it’s about overcoming mental barriers and finding balance in our busy lives. By addressing common obstacles and implementing practical strategies, we can reignite our motivation and get back on track towards a healthier, happier lifestyle. Fitness can be as simple as spending 20 minutes playing ball with your children or taking a brisk walk in the park. Remember, every step, no matter how small, brings us closer to our goals. So, let’s lace up our sneakers, embrace the journey, and reclaim our fitness one day at a time. More