Showing posts with label exercise. Show all posts

How to Stay Stylish Whilst Being Active

If you lead an active lifestyle (or aspire to lead one), then the way that you look might be a secondary concern. But keeping fit doesn’t mean compromising on style, especially given the amazing preponderance of great-looking fitness apparel now on offer.

Picking the clothes that will support your performance and look the part means bearing in mind a few key concerns. Let’s take a look at a few of the more important ones.

Finding the Balance Between Comfort and Style

trainers

If you aren’t comfortable, then you’ll be unlikely to perform well when you come to do your chosen activity. Jogging without the right trainers, sports bra, or socks is sometimes unpleasant. Look for breathable fabrics that will provide the sweat with a means of dissipating. Make sure, above all, that the items you pick out actually fit your body.

Choosing Pieces That Work Everywhere

The ‘athleisure’ movement is about clothing that works just as well for fitness as it does for general relaxation. Picking out items that will allow you to move effortlessly from one activity to the next will lessen the mental workload that comes with working out. This, in turn, will encourage you to stick to your chosen fitness plan.

Staying stylish while you do this often means picking out neutral-toned items that can be effortlessly layered. When everything you own is black and grey, it’s difficult to go wrong.

Adding Personal Flair to Your Active Look

Like any other collection of clothing, your active-wear can be made stylish with the help of a few small touches. The use of hats, scarves, and other accessories can be excellent for elevating a casual look. Above all, make sure that these things reflect your personality.

If you want to really express yourself, then your footwear is a great place to do it. After all, this is something that you’ll wear a great deal. Orange trainers can lend new vibrancy to that black-and-grey jogging ensemble. Even women’s hiking boots can be made more impressive by styling them with some trendy cargo trousers.

Keeping the Look Fresh Throughout the Day

If you want to stay looking put-together, then you’ll want to adopt a few small maintenance habits. Wipe your boots when you enter the house. Tuck in your layers to keep things neat and tidy. Swap out your accessories from time to time, for the sake of variety. These touches, among others, might help you to keep your look fresh!
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3 Tips to Design the Best Charity Running Vests

Charity running events are fun activities for all participants. However, organising successful fundraisers requires charity organisations to invest in branded running clothes, such as vests, to help improve the event’s awareness. Printing branded clothes, including t-shirts, can enable you to boost revenue by selling them to participants. Well-customised charity running attire can also act as a form of identity for attendees. You should consider designing charity clothes appropriately to ensure that they are functional and fit the fundraiser's objectives. It's essential for charity organisations to choose the best material, colour, vest size, and information to print on their running vests.

How to Design Running Vests for Your Charity Event


Vest
If you intend to organise a charity running event, follow this guide to design the most effective running vests.

Embrace Ergonomic Design

Focusing on ergonomic design can help you create great quality running vests for your fundraiser. As a tip, you should design custom running vests that support the natural movement of the body. You can consult The Charity Clothing Company and other apparel manufacturers to help you choose ergonomic design options that will enable your running vests to enhance body movement without restrictions. A proven technique to create ergonomically friendly vests is to create raglan sleeves or articulated seams to enhance comfort and reduce friction. Please see more info on how to customise your charity running vests on the Charity Clothing Company’s website.

Consider Choosing Fabrics That Boost Performance

Using custom vest fabrics that promote better performance and comfort is a powerful way to elevate your fundraiser running event. The level of comfort of a running vest impacts the user’s performance. It’s advisable to select moisture-wicking materials such as polyester. The advantage of this fabric is that it effectively absorbs sweat from the skin, ensuring that the wearer stays dry and comfy. Apart from focusing on fabrics with great moisture-absorbing properties, you should also consider lightweight and breathable materials for your running vests. Such fabrics support better airflow and prevent runners from overheating during intense training sessions. In addition, charity organisations should ensure good stitching quality to reduce chafing and create a comfortable running experience for event participants.

Add a Printed Message and Choose the Right Colour

Your custom charity running vest design will be incomplete if you don't incorporate the right printed message on the attire. The message you add should highlight the focus of the agenda. Boldly printing the name of the charity organisation and its associated sponsors can improve public awareness of the event. You may want to use colours that signify your charity organisation's running event theme. The manufacturer can help you implement the appropriate colour for clothes.

The key idea behind organising a fundraiser is to encourage the participants to support the event’s cause. Creating the best running vests can wow people and help generate public interest in the fundraiser. The easiest way to customise running vests for charity is to collaborate with professional charity clothing makers, such as the Charity Clothing Company. They have a team of experts who will guide you to choose the right designs from a vast catalogue. You can request a quote to help you set your budget to create custom running vests for your next fundraiser.

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Create Your Ideal Home Gym in Your Garage

Transforming your garage into a powerful home gym is one of the best DIY projects for fitness enthusiasts. Not only does it save you time and money, but it also offers the convenience of working out whenever you want. In this blog, we’ll give you tips and tricks to help you convert your garage space into a functional and efficient home gym. Whether you’re a DIY lover, a beginner looking to build confidence, or simply seeking the ease of having a home gym, this guide is for you.

Why Choose a Garage Home Gym?

woman in gym


The Convenience Factor

Having a home gym in your garage means you can work out whenever the mood strikes. No more commuting to a gym, waiting for equipment, or dealing with gym hours. Convenience is key to maintaining a consistent workout routine.

Privacy and Comfort

For beginners, building confidence at home can be much easier than in a crowded gym. In your garage, you control the environment, music, and pace, making it a comfortable space to achieve your fitness goals.

Cost-Effective

Investing in a home gym can save you money in the long run. Monthly gym memberships add up, but setting up a home gym is a one-time investment that pays off over time.

Planning Your Garage Gym Layout

Assessing Space

Before you start, measure your garage space to determine how much room you have for equipment. Consider the height, width, and length of the area and make sure there’s enough clearance for overhead exercises.

Zoning Your Workout Areas

Plan different zones for various types of workouts. For example, designate one corner for cardio, another for strength training, and a space for stretching or yoga. This helps keep your workouts organised and efficient.

Ventilation and Lighting

Good ventilation is crucial for a comfortable workout environment. Install fans or consider a portable air conditioner and open windows or doors. Additionally, ensure adequate lighting, natural light is best, but bright LED lights work well too.

Essential Equipment for Your Home Gym

Cardio Machines

Depending on your fitness goals, choose from treadmills, bikes, rowing machines or ski machines. If space is limited, consider foldable options that can be stored away when not in use.

Strength Training Gear

Invest in a set of dumbbells, kettlebells, and resistance bands. A barbell and weight plates are also great for compound exercises. Don’t forget a sturdy bench for versatility.

Functional Equipment

Items like medicine balls, jump ropes, and a pull-up bar add variety to your workouts. These pieces are often compact and easy to store.

Garage Flooring Options


man exercising

There are many options of garage flooring to choose from so it can be hard to choose the one that's best for you and your space.

Foam Mats

Foam mats are an affordable and versatile option. They provide cushioning for your joints and can be easily assembled in a puzzle-like manner. Plus, they’re easy to clean and replace.

Rubber Flooring

Rubber flooring is durable and offers excellent shock absorption. It’s ideal for weightlifting areas as it protects both the floor and your equipment. Look for interlocking rubber tiles for easy installation.

Carpet Tiles

Carpet tiles are another practical choice, offering comfort and warmth. They’re simple to install and can be replaced individually if damaged.

Maximising Storage with Shelving Boxes

Wall-Mounted Shelves

Utilise vertical space by installing wall-mounted shelves or storage boxes. Store lighter items like resistance bands, yoga mats, and smaller weights on these shelves to keep your floor area clear.

Storage Bins

Shelving boxes and storage bins are perfect for organising your gym accessories. Label each bin for easy access to items like gloves, jump ropes, and foam rollers.

Pegboards

Pegboards are a fantastic way to keep your gym tidy. Hang your equipment on hooks for quick and easy access. It’s a great solution for storing items like jump ropes and resistance bands.

Creating a Motivating Atmosphere

Sound System

Music can be a major motivator during workouts. Set up a sound system or Bluetooth speakers to play your favourite workout playlists. Music can energise you and make your workouts more enjoyable.

Mirrors

Installing mirrors can help you monitor your form and make your space feel larger. Mirrors also add a professional gym vibe to your home setup.

Personal Touch

Add personal touches like inspirational quotes, posters, or a whiteboard to track your progress. Making the space uniquely yours can enhance your motivation and make your gym feel more inviting.

Gym Maintenance

Proper Installation

Ensure that all equipment and shelving are securely installed. Follow manufacturer instructions and consider hiring a professional if needed. Safety should be your top priority.

Regular Checks

Keep your equipment in good working condition by performing regular maintenance checks. Lubricate moving parts and replace worn-out components to prevent accidents.

First Aid Kit

Have a first aid kit readily available in your gym. Accidents can happen, and it’s better to be prepared with bandages, antiseptics, and other essentials.

Building Confidence at Home

woman in gym


Start Slow

If you’re new to working out, start with simple exercises and gradually increase intensity. Building confidence takes time, so be patient with yourself.

Set Realistic Goals

Set achievable goals and celebrate your progress. Whether it’s lifting a heavier weight or running a longer distance, acknowledging your achievements can boost your confidence.

Seek Support

Join online fitness communities or follow fitness influencers for tips and motivation. Engaging with others who share your goals can provide encouragement and accountability.

Benefits of a Home Gym for Families

Family Bonding

A home gym can be a great way for families to bond and stay active together. Plan fun workout sessions or challenges that everyone can participate in.

Health Benefits

Regular exercise has numerous health benefits, including improved cardiovascular health, increased strength, and better mental well-being. A home gym makes it easier for every family member to stay active.

Teaching Healthy Habits

Having a home gym sets a positive example for children. They learn the importance of physical activity and healthy living from a young age, fostering lifelong habits.

Your Transformation Awaits

Transforming your garage into a powerful home gym is a rewarding DIY project that offers countless benefits. From convenience and privacy to cost savings and a personalised atmosphere, a home gym can revolutionise your fitness routine. By following these steps and incorporating the right equipment and storage solutions, you can create a functional and motivating workout space.

Ready to get started? Share your progress with us or book a consultation with one of our experts to help you design the perfect home gym tailored to your needs.

Here’s to achieving your fitness goals right at home!

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Maximising Fitness: Park Gym Equipment, the Benefits of a 2.2 Litre Water Bottle, and Body Balancer Treatment

Achieving optimal fitness requires more than just a commitment to regular exercise; it involves using the right tools, staying properly hydrated, and ensuring your body recovers effectively. In this blog, I'll explore how park gym equipment can elevate your workout routine, the benefits of carrying a 2.2 litre water bottle, and how Body Balancer treatments can enhance recovery and overall well-being.


Park Gym Equipment: Transforming Outdoor Workouts

man exercising in outdoor gym


Outdoor gym equipment has become increasingly popular as people seek to combine their love for nature with their fitness routines. Park gym equipment offers a versatile and accessible way to engage in a full-body workout while enjoying the benefits of being outdoors.

Benefits of Park Gym Equipment

Accessibility and Convenience
  • Park gym equipment is often available for free in public parks, making it accessible to everyone. You don’t need a gym membership to get a good workout; a trip to your local park can suffice. The convenience of having gym equipment in parks means you can easily incorporate exercise into your daily routine, whether it's a quick workout during a lunch break or an extended session on the weekends.

Versatility
  • Outdoor gym equipment is designed to target various muscle groups. Equipment such as pull-up bars, parallel bars, and leg presses allow for a comprehensive workout. The variety of equipment available means you can perform cardio, strength training, flexibility, and balance exercises all in one place.

Mental and Physical Benefits
  • Exercising outdoors has been shown to improve mental health. The combination of physical activity and exposure to nature can reduce stress, anxiety, and depression.
  • Fresh air and sunlight can boost your mood and energy levels, enhancing the overall exercise experience.

Community Engagement
  • Park gyms foster a sense of community. Working out in a communal space encourages social interaction and can provide motivation and support from fellow fitness enthusiasts.

2.2 Litre Water Bottle: Staying Hydrated

Proper hydration is crucial for maintaining optimal performance and overall health. Carrying a 2.2 litre water bottle ensures you have enough water to stay hydrated throughout your workout and daily activities.

Benefits of a 2.2 Litre Water Bottle

Adequate Hydration
  • A 2.2 litre water bottle holds enough water to meet the daily hydration needs of most individuals, especially those engaged in intense physical activity. Regular sips throughout the day help maintain fluid balance, which is vital for muscle function, energy levels, and overall health.

Convenience
  • Having a large water bottle means fewer refills, making it easier to track your water intake and ensuring you always have enough water on hand.The portability of the bottle allows you to carry it to the gym, park, or office, promoting consistent hydration habits.

Environmental Benefits
  • Using a reusable water bottle reduces reliance on single-use plastic bottles, contributing to environmental conservation. Many 2.2 litre bottles are made from durable, BPA-free materials, ensuring both health safety and longevity.

Encourages Healthy Habits
  • A visible reminder to drink water can help you develop and maintain healthy hydration habits, which are crucial for overall well-being.

Body Balancer Treatment: Enhancing Recovery

Recovery is a critical component of any fitness regimen. The Body Balancer treatment is a cutting-edge lymphatic drainage therapy that aids in recovery, reduces muscle soreness, and promotes overall wellness.

Benefits of Body Balancer Treatment

Improved Circulation
  • The Body Balancer uses a specialised compression garment to stimulate lymphatic drainage, which enhances circulation and helps flush out toxins and waste products from the body. Improved circulation aids in quicker muscle recovery and reduces the risk of injuries.

Reduced Muscle Soreness
  • By promoting lymphatic drainage, the Body Balancer helps reduce inflammation and muscle soreness post-exercise. This treatment can be particularly beneficial after intense workouts, allowing for faster recovery and better performance in subsequent sessions.

Enhanced Detoxification
  • The lymphatic system plays a crucial role in detoxification. Regular Body Balancer sessions can support the body’s natural detox processes, leading to improved overall health. Detoxification can result in clearer skin, better digestion, and enhanced energy levels.

Stress Relief and Relaxation
  • The gentle, rhythmic pressure of the Body Balancer treatment provides a relaxing experience, helping to reduce stress and promote mental well-being. This relaxation aspect can be a valuable addition to a comprehensive wellness routine, complementing the physical benefits of exercise.

Integrating These Elements into Your Fitness Routine

Combining the benefits of park gym equipment, proper hydration with a 2.2 litre water bottle, and Body Balancer treatments can significantly enhance your fitness journey. Here’s how you can integrate these elements effectively:

Plan Regular Outdoor Workouts
  • Take advantage of park gym equipment by planning regular workouts that target different muscle groups. Incorporate both cardio and strength training exercises to create a balanced routine.

Stay Hydrated
  • Carry your 2.2 litre water bottle with you throughout the day. Ensure you drink water before, during, and after your workouts to stay hydrated and support muscle function.

Schedule Body Balancer Sessions
  • Incorporate Body Balancer treatments into your recovery routine. Aim for sessions after particularly intense workouts to reduce muscle soreness and enhance recovery.

Conclusion

Maximising your fitness involves a holistic approach that includes effective workouts, proper hydration, and adequate recovery. Park gym equipment provides a versatile and accessible way to stay active, while a 2.2 litre water bottle ensures you remain hydrated throughout the day. Body Balancer treatments offer advanced recovery benefits, promoting circulation, reducing muscle soreness, and enhancing overall wellness. 

By integrating these elements into your routine, you can achieve a balanced and effective fitness regimen that supports both physical and mental well-being.

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Sunshine and Smiles: Sparking Joy and Curiosity with Outdoor Learning Adventures for Kids

In today's fast-paced digital world, finding ways to engage children with the great outdoors can be a challenge. It’s not just about tearing them away from screens but about creating experiences that are as educational as they are exhilarating. Engaging kids outside can enhance their physical health, foster creativity, and offer invaluable lessons in nature's own classroom. One brilliant way to achieve this is by incorporating fun, physical activities like bouncing on a trampoline into their routines. Here, we explore how a Trampoline 10ft, specifically designed for kids, can become a centrepiece of outdoor learning and unforgettable memories.

The Joy of Jumping: Physical and Educational Benefits of Trampolining

A trampoline offers more than just a fun activity; it provides many health benefits. Jumping on a trampoline, or 'rebounding', is an excellent cardiovascular workout that improves heart health and boosts metabolic rate. For children, whose energy seems boundless, a trampoline for kids provides a safe outlet for expending this energy. Moreover, trampolining enhances motor skills, balance, and coordination. This neurological development is crucial in children’s early years, as it underpins many other areas of learning and development.

Additionally, trampolining can be a tool for experiential learning. For instance, while jumping, kids can explore physical concepts like gravity, body mechanics, and even simple physics principles such as momentum and energy conservation. These lessons come to life far beyond the pages of textbooks dynamically and memorably.

Choosing the Right Trampoline: Safety First

trampoline


When selecting a trampoline, particularly a 10ft trampoline suitable for younger users, safety must be paramount. Look for models with robust safety nets, padded edges, and sturdy frames. Ensure that the product adheres to the stringent safety standards set forth in British law, guaranteeing that the fun remains uninterrupted by preventable accidents. The ideal trampoline for kids is one that balances size with safety, allowing enough room for freedom while keeping the bouncing area manageable for smaller bodies.

Integrating Educational Content

Consider thematic jumping sessions to elevate the humble trampoline from a piece of play equipment to a learning tool. For example, you can integrate counting or learning new vocabulary into each jump session, where each bounce could represent a number or a new word. Alternatively, set up challenges or small, structured games that require following instructions or solving problems, which can teach children about following rules and enhance their cognitive abilities.

Nature and Science Experiments

A trampoline can also be the base for science experiments that engage children with the natural world. Use the trampoline's outdoor setting to teach children about the weather, plants, and animals in their garden. Discuss how wind affects movement or how different weather conditions change the sensory experience of jumping on a trampoline. This direct interaction with nature can foster a lifelong love of the environment and a deeper understanding of the world. You could even experiment with shadows and sunlight at different times of the day, observing how light and temperature vary, adding an extra layer of discovery to their play.

Creating Lasting Memories

The most profound impact of integrating a trampoline into your outdoor learning activities could be the memories created, whether it’s the laughter that fills the air when family members join in or the thrill of learning a new jump. These experiences can strengthen bonds and build confidence. Photography or video projects can also complement trampoline activities; capturing moments of joy and achievement boosts children’s self-esteem and provides a visual progress report of their skills and confidence. This ongoing record of joyful leaps chronicles their physical growth and marks the evolution of their learning and emotional resilience.

Involving the Community

Extend the benefits of your trampoline by involving other children in the neighbourhood. Organising small, community-based events around the trampoline can teach children about teamwork and community engagement. Such activities help develop social skills and encourage a spirit of sharing and cooperation among young participants.

Conclusion



A trampoline, particularly a 10ft trampoline designed for kids, offers a versatile, fun, and educational enhancement to any garden. It promotes physical health and cognitive and social development through play-based learning. By choosing the right trampoline and integrating it thoughtfully into your child’s playtime, you can turn simple outdoor activities into rich, educational, and enjoyable experiences that they will remember for a lifetime. As children grow, the skills, knowledge, and memories they develop from these bouncing adventures will bounce right along with them, shaping confident, curious individuals eager to learn more about their world.
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Physical Activity Hacks

One of the most common reasons we lack motivation or give up on starting physical activity is that we don't have a plan or routine. Let's face it if you don't prioritize physical activity, it will not happen.

Adding physical activity hacks into your life will improve your physical activity and boost your confidence in yourself. 

woman yoga mat


Keep reading to learn how to incorporate physical activity hacks to stay motivated in your exercise routine.

Implementing Physical Activity Hacks


As much as we try, we don't always have the energy, time, space, or motivation for long workouts. Especially after the global pandemic and now being in cold weather when going outdoors is not an option.

But movement is essential for the mind and body connection, so it's important to prioritize it. I've rounded up the best physical activity hacks that make exercise possible, fun, and accessible.

Get Creative With Your Workout Space


I think it's important to rethink your idea or concept of exercise before even getting started. Because in reality, you don't need a gym or lots of expensive, fancy equipment to work out!

Instead, create a workout corner in your home or apartment with a simple mat and use everyday objects as weights. For example, use a thick book for bridge lifts, or fill two water bottles to use as hand weights. I am not saying it's not helpful to maybe have a small set of weights, bands, or yoga blocks, but it's not needed.

There are many things you can do with everyday objects or even just your body weight. By creating routines that involve these objects or just body weight, you will be able to do it anywhere. This gives a lot of flexibility in life, especially if you travel or move a lot.

Schedule Physical Activity Into Your Work Day


The majority of us still lead a mainly sedentary lifestyle as we sit at our desks from morning to early evening. However, while this might be required for our job, this doesn't mean we can't find time to work out.

For example, if you have a lot of calls to make, get up and take them outside as you go for a walk. If you have an hour lunch break, try sitting down for lunch for 30 minutes of it but then going to walk the remainder of it. Consider buying a yoga or stability ball to work your core and leg muscles for days that require long hours at the desk. You can also set a timer for 10 minutes every hour to get up and walk around or do a few pushups on the floor!

If you have the budget, you could consider getting a standing work desk or even an elliptical desk.

Maximize Chill Time


Now, I am not saying to relax and enjoy the chill time but instead rethink it. If you are someone that enjoys quality TV time, this can be a great way to incorporate physical activity. First, consider stretching whenever watching TV, as this is a great time to get on the floor and just relax and melt into a pose as you watch your favourite show.

It also can be a way to incorporate strength and cardio bursts. Every time a commercial break comes on, do jumping jacks and pushups, and you can even hold a plank till your show comes on. Commercial breaks can be anywhere from three to seven minutes, so this is a great way to get some movement in and even motivation, as your reward will be getting back on the couch!

Conclusion


I've found that making small habits of incorporating physical activity hacks can help you stay motivated on your fitness goals in the long run. I encourage you to try these tips to see what works best for you.

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Tips & Advice: Riding Electric Bikes As A Family

Electric bikes are easy and fun to ride, which makes them perfect for the whole family. Even if you have small children, you can easily carry them on the bike. E-bikes are an easy way to go grocery shopping or explore a park or a city where you live. In addition, electric bikes are environmentally friendly, which makes them even better. Here are some tips and advice on riding electric bikes as a family and how to take advantage of them.


Types of Electric Bikes for Families

electric bike


There are many types of electric bikes made for family and daily activities. Here are the main three types:

Standard Electric Bike with a Child Seat

Electric bikes that have a rear rack where you can place a child seat and your child can sit nice and comfortably. This standard electric bike is great for families with small children.

Cargo Electric Bikes with Passenger Seats

These types of e-bikes are made to carry heavier loads and you can carry a child or even an adult passenger. Cargo electric bikes are great for families because they are just like regular bikes, but with a nice electric boost.

Front Leading Electric Bikes or Bakfiets

These types of electric bikes are mostly seen in Europe. You can place multiple small children at the front of your bike. This bike has a large passenger basket so they’re perfect if you have a couple or more small children.

Equipment

There are many benefits of electric bikes, however, in order to have the most fun and stay safe while riding an e-bike, you should have the proper equipment. The first and most important gear to have is a helmet. Never ride without a helmet, especially not with children. Make sure the helmet fits well over your head and your child’s head, too. Besides a good helmet, you should have proper and comfortable clothing that can handle rain or wind. Also, your children should wear gloves and arm and knee pads, so they stay protected in case of falling down. In addition, check if the e-bike has any reflective material on it, so other people can see you in the dark. Bring bike locks if you plan to stop somewhere and have lunch. Also, bring drinks and snacks, so the whole family stays hydrated and can easily snack on something in case they get hungry.

Plan Your Route


Even if you’re just going down the street on a family electric bike ride, it’s always smart to have a plan ahead of time. If you have a route planned, then you can easily avoid hills, tricky roads, and construction. Also, include your children in the plan. Let them know where you’re going and be the leader. Make sure to adjust and find the route that fits your child’s riding skills. You don’t want your child to ride on a difficult road if they just learned how to ride a bike. However, remember that riding with children includes lots of breaks, snacks, chill-out time, and waiting. Prepare to observe everything around you. The most important thing about family riding should be having fun and creating beautiful memories together. At the end of the day, praise your children for doing a great job and for riding their favourite electric bike.

Follow these tips and advice to have a great time while riding electric bikes with your family. Make sure to plan a route ahead, and pack extra clothes, snacks, and drinks. Be observant and make sure everyone in the family is enjoying their time. With the right electric bike type for you and your family, you will surely have a great day!

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5 Common Mistakes People Make On A Treadmill And What To Do Instead

Whilst using a treadmill isn’t rocket science, it is still easy to develop bad habits that could sabotage your results or put you at increased risk of injury.

woman on treadmill


To help ensure you’re getting the most out of your treadmill, here are 5 common mistakes to avoid and what to do instead.

1. Not warming up

Before getting into your treadmill workout, it’s so important to warm up for 5 or 10 minutes, but many people skip this vital step.

Walking and slow jogging are good ways to warm up and will gently prepare your body for exercise by gradually increasing your heart rate. This also increases blood flow to your muscles, loosens up your joints and prevents injuries. 

2. Holding onto the handrails

While the handrails of your treadmill are designed to offer support during your workout, relying on them to keep you propped up during your run could be doing more harm than good.

The only instance when holding onto the handrails is acceptable is when you are walking on an incline. If you find it hard to run on the treadmill without holding on, it will either be because the belt is going too fast, or the incline is set too steep. If so, adjust the settings and let go of the handrails. 

3. Running too close to the front of the machine

To get the most out of your workout, make sure you’re running in the middle of the treadmill belt instead of the front.

Running on the front of the treadmill will restrict your arm swing and negatively impact your posture, as you will naturally lean back to avoid hitting the front of the belt. This will put a strain on your shoulders and could put you at risk of injuries like lower back pain. 

4. Wearing the wrong shoes

One very common mistake people make on the treadmill doesn’t even involve the machine itself – wearing the wrong shoes could put you at risk of hip and knee pain.

Choosing an appropriate pair of running shoes and prioritising function before style will provide plenty of support and keep your toes snug, reducing the risk of injury. They will also help you perform better by minimising aches and soreness, allowing you to go the distance.

Look for shoes with extra padding in the soles to protect your heels and foot bones from the high impact of each foot strike. 

5. Looking at your feet

Looking at your feet while running on the treadmill can not only cause you to lose balance and fall, but it can also strain the back of your neck and misalign the rest of your body. This puts stress on your spine, hips, and knees and increases your chances of being injured.

Instead, look straight ahead when on your treadmill, and keep your shoulders level and chest open. This will help your spine create a straight line from your head to your feet.

Conclusion

Running machines are extremely effective, however, they can easily cause harm if you use them incorrectly.

The above mistakes are easily avoidable once you're aware of them, allowing you to reduce your risk for injury and optimise your workout for great results.

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Common Injuries At The Gym And How To Avoid Them

Exercising is fantastic for both physical and mental health. The NHS calls exercise a ‘miracle cure’ and the benefits are overwhelming. However, it’s important to exercise safely and carefully as there is always a chance that you could strain yourself or sustain an injury. 

woman lifting weights

In this article, we’ll take a look at the 5 most common gym injuries and how you can avoid them.

Groin Pull

Groin pulls are a common injury during exercise. They can happen when you’re running or when doing squats or lunges. Groin injuries are more common the older you are as your muscles and tissues will have less elasticity, however, they can happen to anyone at any age.

You can avoid groin pull by ensuring your inner thigh muscles are properly stretched and warmed up before exercising and by avoiding sudden movements (like bursting into a sprint) when your muscles are still cold.

Shin splints

Shin splints cause pain around your shins and calves. They happen when the tissues connecting to your lower leg bones are subject to repeated stress, making them a common issue among runners, including those who use treadmills at the gym. Some people are more at risk of shin splints than others, for example, beginner runners, dancers and people with high arches or flat arches.

Warming up properly before you run can reduce your risk of developing shin splints. You should also check your form, avoid running on uneven or hard surfaces and ensure that you’re wearing supportive footwear.

Equipment Related Injuries

Serious injuries can happen in the gym due to improper use of equipment or faulty equipment. Injuries can occur if hair, clothing, headphones, shoe laces or limbs become trapped or entangled in machinery or if you trip over or fall onto equipment. Heavy weights or unsecured machines can also fall onto and crush body parts. If you do sustain an injury in the gym that isn’t your fault, or if the equipment was damaged, you may be able to claim compensation for your injury.

You can reduce your risk of injury from gym equipment by ensuring that you’re confident using each piece of equipment and seeking guidance from a qualified instructor if you aren’t sure. You should also be sure to read any instructions or safety guides on the machine. When using gym equipment, don’t get distracted and don’t start machinery such as treadmills, for example, until you’re properly positioned and ready to go.

Lower Back Sprain

This can happen due to lifting too much weight, which will affect your posture when lifting and exercising and create poor form. To avoid lower back pain after exercising, maintain a flat back when lifting weights and engage your core muscles. You should also know your personal limits and avoid pushing past them.

Shoulder Strain

This is another common gym injury that often happens due to lifting excessive weight or poor form when exercising. Shoulder pain is often a result of rotator cuff injury that can result in swelling, inflammation, tears and discomfort when moving the shoulder. If this happens, it’s important to rest to allow your shoulder to heal. The best way to prevent shoulder strain is to strengthen your upper body muscles gradually and to only lift weights that your body can handle without discomfort.

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Great Habits: Picking Up Your Child From School On Their Bike

Rather than just picking up and dropping off your kids from school in your car, why not kit everybody in the family out with bicycles and turn the event into one that builds better habits for everyone? Your kids are sure to love showing off their bikes at school, and you’ll be building stronger bonds in the process. Here’s why commuting to their classes on bikes can be a terrific choice for your children.

Creating a Lifetime Of Healthy Exercise Habits


Encouraging your kids to ride a bike to and from school may help them build habits that can keep them from developing couch potato lifestyles as they grow older. Daily exercise is recommended for most children, yet many schools offer limited physical education opportunities. Riding each day can have a strong influence over how much activity and exercise your kids will engage in for the rest of their lives. Bike riding is so much fun that children may not even realize that they’re doing something good for themselves, but you’ll know that they’re learning a great deal about how good it can feel to be active.

Showing Off Their Bike To Their Friends

family riding bikes

In the same way that many adults can’t wait to show off their new cars, kids often get excited about flaunting their new rides as well. For kids, owning a bicycle gives them the freedom to go places and do things they otherwise couldn’t do, and it also offers a cool way for them to express themselves. By adding an eye-catching paint job, decals, and accessories like wheel lights, horns, and handlebar streamers, your kids can customize their bikes to make them uniquely theirs. Riding their tricked-out beach cruisers into the parking lot at school is sure to have them beaming with pride.

Spending Time Together As A Family


Picking up your kids from school isn’t a task reserved only for those children who would otherwise walk home. If your kids bike to their classes, meeting them and riding home together can make for a safer journey while providing a good way to forge closer family bonds.

Connecting with kids right after school may make it easier for them to talk about what they learned and experienced throughout the day. By meeting them on a bike yourself, you’ll be reinforcing that cycling is a healthy habit at any age. As an added bonus, riding a hybrid trike with an ample rear basket can make it easy to combine your after-school meetup with other errands like going to the market or grabbing your dry cleaning.

Encouraging your kids to bike to and from school can lay the groundwork for healthy habits, provide them with a source of pride, and strengthen family bonds. To find the perfect ride for accompanying your kids, check out a Sixthreezero around the block review to learn about one great cruiser option for adults to ride. Then everyone can peddle home from school in style!

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Why You Should Ride A Tricycle In Winter Instead Of A Bike

When it turns frosty and cold outside, people automatically think this means packing away the trike or bike for the year. Whilst this might be the correct thinking for a bike, a tricycle is the perfect travelling companion for the winter months, and you are sure to be safe on the three-wheeler on a wide variety of terrain.  This is an ad.

Tricycles are well known to be sturdy and safe modes of transport, and this applies, even more so when it comes to riding a tricycle in the colder months.

But why is riding a tricycle safer than riding a bike in the winter? Well, here is a list of all the reasons tricycles are perfect for riding in the winter, and why they are much safer than riding a normal bike.

Tricycles work well on all terrain



Tricycles have three large wheels that have extremely effective grip, which paired with being lower to the ground than a bicycle, makes riding on all terrains extremely safe. So, this winter, when the roads get icy, you can be safe in the knowledge that riding a tricycle is still a safe option.

Also, as a tricycle is lower to the ground this means whilst climbing hills in the wind, rain and snow riders do not need to keep the same forward-leaning motion to gather momentum. Instead, trike cyclists can just lower the gear and climb with ease.

Jorvik tricycles offer various different tricycles, but one of their best trikes for winter weather is their Jorvik electric mountain trike. This tricycle has large tyres and a front suspension which will give you the confidence to conquer mud, ice or snow with ease.

Tricycles are more visible than bikes

Tricycles are much more noticeable than a normal bike, as they are bigger and have three wheels instead of two. This is extremely beneficial when riding in the winter, as the weather in the colder months can produce poor visibility on the roads, which can be dangerous for those on bicycles. For tricycle riders, there is also the added security that they are more likely to be seen due to the stature of the tricycle compared to a standard bike.

Tricycles are easy to ride

Having three wheels, tricycles are very easy to ride as they provide the rider with more balance and support. This means riders are not worrying about their balance at the same time as trying to concentrate on the road in front of them, this makes the riding experience a much more pleasurable one. Jorvik Tricycles also have a range of different seating options, one of the most popular options being the Jorvik adults tricycle seat with back rest.

Tricycles can carry all your bags

One of the worst things in winter when riding a bike is having to try and carry all of your things in a heavy backpack, it just makes the cold journey a tiresome one. But with a tricycle, you can pack all of your things away into safe cargo bag or a Jorvik mountain trike trailer that attaches to the tricycle itself. This is great if you have been shopping and have lots of carrier bags to take home with you.

Things to keep in mind when riding a tricycle this winter: 


Be seen

It’s important to ensure you are visible on the roads, especially when weather is poor and natural daylight is limited. So, equipping your tricycle with sufficient lights is necessary to reduce any possible collisions or accidents. Ideally, you will have a light on the front, back and on a wheel of your tricycle. Be sure to check your lights on a regular basis to ensure that they work.

Be bright

To ensure you are seen on the roads, purchasing reflective wear is essential, especially for when the weather is gloomy and dark. Some wearable reflective options for this include bright reflective gloves, reflective slap wraps and hi visibility vests.

Stay dry

This winter there is bound to be some rainy weather, so, investing in some protection for yourself and your phone could be worthwhile. A traditional cycling cape is the perfect accessory to take with you on your ride and can be worn over all clothing. Also, this weatherproof phone mount is the ultimate universal waterproof phone mount for all tricycles, and you can be comfortable in the knowledge that your phone isn’t getting wet in your pocket.

So, does a tricycle sound like the right mode of transport one for you? With all the safety benefits riding a tricycle brings, swapping to a tricycle and packing away the bike will be one of the best decisions you make this winter!

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Recovery Training - 5 Key Benefits

We all know how good it feels to work out regularly, but were you aware that recovery training is just as important too? Letting your muscles rest and recover after a vigorous workout will have nothing but a positive impact on your body and leave you feeling fitter and stronger. Read on to understand what exactly recovery training is, its five key benefits and why you should make it part of your fitness regime.

What is recovery training?

Rest and recovery is an important part of any training routine. It allows the body to replenish energy and rebuild damaged muscle tissue. It gives your body the well needed time to repair. A recovery routine could consist of stretching and using recovery tools such as foam rollers or a massage gun. This should be a key part of your training to ease muscle soreness, improve circulation and help prevent future injury. If you maintain your muscle recovery routine over a prolonged period of time, this will present huge benefits for your body.

Key benefits of recovery training


Whether you’re a keen cyclist, runner or just like to workout at home with a HIIT session, recovery training should be a vital part of your routine thanks to the following benefits:

Prevents future injury

 Increased circulation and improved flexibility are both key factors helping to prevent injury. By improving your circulation and flexibility, this will help keep the muscles healthy, meaning you're less likely to put strain on your muscles that could result in an injury.

Stress release

 Recovery training has many mental health benefits such as reducing stress levels. Loosening up tense muscles can have therapeutic advantages, so taking time to relax and stretch your body can generally make you feel rejuvenated and happier!

Improves mobility and flexibility

 Muscle recovery loosens stiff muscles, which over time will increase your flexibility and mobility. This will generally help you move more comfortably in your day-to-day life and also help improve athletic performance. Good flexibility means your body will be able to withstand more physical strain.

Eases muscle soreness

 If you suffer from DOMS after a workout, or you just have general aches and pains, a muscle recovery routine can ease any soreness. It works by reducing inflammation in muscles. Recovery training helps the muscles to heal and repair, helping you feel great also!

Increases circulation

 Recovery helps boost your body's circulation. When fresh blood is pumped around your body, fresh oxygen and nutrients such as glycogen are provided to the muscles. Both of which help in aiding muscle repair and recovery and are highly beneficial for muscles. Good circulation also allows your lungs, heart and muscles to function properly and efficiently. As you now know why recovery training is so important for not only your muscles but also for numerous other areas of your body - why not get started with a recovery regime today?

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Why A Little Daily Exercise Is So Important

This is a guest post by Phil Ashforth. Phil is a staff writer for Mobility Smart, an online retailer of health, well-being and mobility equipment to help you recover from injury, recuperation and protection of joints and muscles when exercising or just helping you in normal daily life, you’ll find their website here. This is an ad.

In these times of lockdown, we’ve all had to adjust to the many new ways of doing things and the huge restrictions on our normal activities and freedoms.
Whilst we’re all doing our bit to halt the spread of COVID-19, it’s important that we don’t completely give in to lethargy and inactivity, and one of the major ways we can look after our sanity in these very trying times is in the form of a little daily light exercise.



I’m not coming at this from the perspective of being a personal trainer or online exercise guru, I’m just a person who’s realised there’s only so many box-sets and boxed wines before you get that stir-crazy feeling making its presence felt!

If there’s one saving grace at the moment, with all of this grim stuff going on, it’s that we’re in Spring and at least the weather, so far, has been nice so the view outside isn’t as black as the whole situation we find ourselves in.

Daily exercise can come in many forms, but what if you’ve really let yourself go over the last few weeks? What if your motivation levels are as low as your ankle socks?

A good way to motivate for more exercise, (even just a little of), is to get your WHY in place. For me personally, this is easy, its simply because I feel better after I’ve exercised, I feel more mentally alert, less lethargic and as though I have greater energy to cope with whatever comes along.

The link between physical exercise and mental wellbeing is well documented, so I won’t go too much into that here, but I personally think what puts most people (myself included in the past) off doing any exercise, is that they think it has to be something hard and long-lasting to get any tangible benefit.


Research from Harvard University suggests that people could avoid weight gain by burning just 100 more calories a day - just an extra 15 minutes of walking in a day would do the trick. These smaller sessions of exercise are important as they can benefit health and mental wellbeing in many ways.

Firstly, the release of endorphins, the feel-good chemicals in the brain, staves off low mood and loss of libido. Check out this article by Healthline. Even moderate exercise can strengthen muscles needed to do simple things like reaching, bending to pick things up, getting up off the chair - but the reverse is true, no exercise at all can weaken muscles and make every-day tasks that little bit more difficult than they should be.

So, if your WHY needs any more encouragement, think that for a very paltry investment of walking a few steps on the spot with a couple of cans of beans, you’ll also be giving your circulatory system a huge boost. Increasing the efficiency of how oxygen, nutrients and hormones are delivered around your body will reduce greatly, the risk of strokes, angina and heart problems. This in turn, leads to a healthier all-around glow, and stronger hair, teeth and nails as the body is doing what it is meant to do, simply getting a bit of movement in. Your immune system will also be strengthened, with less chance of both bacterial and viral infections, (whether the current very serious one or common-or-garden variety) getting a hold as your natural resilience is strengthened.

If you really struggle to get things going, even when you recognise why you should, just try doing ‘five’ of anything, to get you going, then stop.

Then, same again tomorrow, on onwards… don’t feel that It’s totally pointless taking only five steps on the spot, or doing five heel lifts, honestly, this is how I’ve personally conquered a total loss of motivation towards exercise and built things up to reasonable levels from scratch.

If you’re currently not taking exercise as you may have mobility issues, or you’re still recovering from an injury, illness or surgery, then there are many low-cost mobility aids to help support your body while you build your strength and regain your confidence.

The current lockdown situation is challenging for all of us at the moment, regardless of our bank balance or postcode, and as we are given that one opportunity to get out of the house to exercise a day, why not take it and get out and feel the sun, (assuming it’s still shining)! 


Don’t overthink it, just grab your trainers or shoes and go, just a few minutes is good, and the vitamin D will do you good. If you have a dog… he or she will never refuse a short walk, if you don’t, just take yourself out!

In summary, you probably already knew that a little exercise is generally good for you, but you may have been putting it off as this horrible lethargy grabs a hold.

The main message is that just doing very little of something, is better than doing absolutely nothing, and once you’ve done that exercise it’s yours, nobody can ever take it away from you. A real investment in you and as good as money in the bank, yet with so many additional benefits.

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Activities To Keep Busy And Healthy With Your Kids

It’s not always easy to find something to occupy kids and teenagers during this period of isolation. Being confined in close proximity can easily drive family members crazy especially when parents are working from home. Here are some activities you can do as a family to keep busy and healthy. 

Gardening

Gardening is a great activity to take up if you are self-isolating. Give your child responsibilities such as taking care of a plant, have them water it and check on it every day. You could also take on a bigger project, especially if you have older children, for example you could install a polytunnel or a greenhouse in your garden to grow exotic fruits and vegetables such as avocadoes or chillies. It’s a great way to teach your children about the different varieties of plants you can potentially grow in the UK. 

Yoga

You don’t have to be fit and super stretchy to start practising yoga. All you need is a mat and a guided video. You’d be surprised how much your kids will love doing some stretches with you! In fact, children generally love moving and exploring how far they can push their bodies so maybe try to spare 10 minutes every day to learn some yoga. 

Walking


We’re still allowed to go for a walk once a day so make the most of it and go for short strolls with your children. It doesn’t have to be longwinded or arduous; you can just walk around your neighbourhood or explore your local green area. So, go outside and explore if you want to but try to keep your distance with people as much as possible, especially in places such as playgrounds, for example. 

Physically Active Video Games

Sometimes it can be hard to keep your kids away from screens, but it doesn’t have to be mind-numbing… There are loads of games out there which require you to move and burn energy. Games such as Ring Fit Adventure by Nintendo are a great way to get moving. 

 Biking 



If your little one loves riding their bike, then there is no reason for you not to cycle! All you need to remember is to be extremely careful as you don’t want to get injured and add more strain on hospitals. But by all means, you should definitely start exploring your neighbourhood with your kids for a short period of time once a day. 

Keeping your children happy and healthy doesn’t have to be hard work, but don’t feel bad if you keep your little ones inside for days... The most important thing is to stay home as much as possible and keep your children’s health your top priority.

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The Health Benefits Of Badminton And Win A Racket Set Ends 15/12

It won't be long until it's Chrismas and then the New Year's resolutions will be in full swing. I don't know about you but every New Year my resolutions always seem to revolve around health and fitness, generally trying to eat healthier and get more exercise. 

One exercise I enjoyed when I was younger was badminton and I'm looking to play it more in the future. Did you know that there are several health benefits of playing badminton regularly? Let's have a look at what they are, and if you read to the end you will also get a chance to win a badminton set!

 Improves reflexes, co-ordination and flexibility. 

 Badminton is a sport where you have to move quickly and hit a fast-moving shuttlecock. This improves your reflexes and over time your co-ordination. Flexibility is also improved as you have to use your racket to hit high shots and low shots and move your body more than you have in a long time.

 Great for your heart and lungs

 The physical benefits of sports are well documented and badminton is especially great for your heart and lungs.  All the running around makes your heart beat faster and improves your lung capacity. Physical exercise like this on a regular basis will lower your blood pressure too. 

 Can help you lose weight

 Due to the number of calories burnt off per hour, over 450, badminton can help you lose weight, reduce cholesterol and keep you within your BMI, which is great for your overall health. 

 Reduces stress

Exercise is well known to help you reduce stress levels. Concentrating on a sport like this will help you 'zone out' and make it difficult to think of anything else. After all the adrenaline of the physical exercise, the endorphins released will help you will feel relaxed and have a greater feeling of well being. 

 Improves your mood and sleep

 As mentioned above taking regular aerobic exercise like badminton will give you a greater feeling of well being and this, in turn, will improve your mood. Physical exercise like this will also improve your sleep, and you will feel better rested.

 Increases social skills and maintains friendships

 You need a partner to play badminton and it's a cool sport to play with friends or acquaintances if you join a badminton club. Playing with new people will increase your social circle too and you get to create new bonds as well.


So as you can see there are many health benefits of playing badminton. If you are looking to take up this sport, I have a great competition for you today. You can win this Asahaway starter set, from Badminton HQ, comprising of a pair of durable steel badminton rackets and a shuttlecock, suitable for beginners. Priced at £20 it is a great value set and would make a perfect Christmas gift.

Entry is easy via the Gleam app below, and once you are registered all it takes is a click on a button to enter. While you are here don't forget to enter my big Christmas competition too where you can win all your Christmas presents!
Good luck.

 Win a badminton set
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