Healthy

Staying healthy during menopause is a crucial thing to do for every woman. As you age and you start to go through menopause your body changes a great deal. To ensure that you have reduced menopause symptoms and are still able to feel your best it is critical that you keep your mind and body healthy. Here are the top six things you can do to help keep your body healthy during menopause

#1) Exercise Frequently

When going through menopause many women are more irritable, more stressed, and have lower energy levels. To help combat these symptoms you can exercise regularly. Regular exercise has been proven to help reduce stress and increase your energy levels. Exercise can also help to improve your metabolism, help you maintain a healthy weight, and improve your bone strength.

All of these things will fluctuate and change during menopause. Exercise on a regular basis can also help you achieve a better night’s sleep, which is a very difficult thing to do when you are undergoing night sweats, mood swings, and hormonal changes.

#2) Use Menopause Supplements

An ideal way to improve your life and to reduce menopausal symptoms is to buy menopause supplements online. Menopause supplements are a great way to increase your overall health and to give your body everything it needs to function better. Menopause supplements often contain calcium and vitamin D to support bone strength as well as many natural herbs to help with hot flashes and mood swings. There are many supplements on the market and you should consult your doctor before trying any.

#3) Drink Water

Drinking water is essential during menopause because it can help minimize the symptoms of menopause and help you maintain a healthy weight. Experts recommend that you consume about eight to twelve glasses of water each day when you are going through menopause. This can help reduce bloating, help you feel full faster, and promote weight loss.

#4) Eat Foods Rich in Calcium

One of the main things that happen to your body during menopause is that your bones start to weaken. When your bones start to weaken because of the hormonal changes that your body is going through you are at an increased risk of osteoporosis.

To ensure that your bones stay strong and healthy it is crucial that you eat and drink a lot of calcium. Calcium is proven to help support bone strength. Keeping your bones strong can help reduce the risk of bone fractures and sprains. It can help ensure that you stay strong and able to live the life you want.

#5) Eat Fruits and Vegetables

There are many benefits that come from eating fruits and vegetables and even though you have been told to eat them your whole life, it is crucial that you eat them during menopause. Fruits and vegetables can help minimize the symptoms of menopause and help you feel better each day. Staying at a healthy weight while your hormones are fluctuating can be difficult to do, however, eating plenty of fruits and vegetables can make this goal realistic.

Another main reason to eat fruits and vegetables during menopause is to reduce your risk of heart disease. Many women are not at risk for heart disease until they reach menopause. To help maintain a healthy life and a healthy weight it is crucial that you eat fruits and vegetables every day.

#6) Eat Less Processed Foods

While we all have a sweet tooth at some points in our lives it is crucial that you eat sweets and processed foods in moderation when you are going through menopause. Eating high amounts of processed foods during menopause can negatively affect your health and worsen the symptoms of menopause that are caused by hormonal changes.

Studies have shown that eating processed foods can have a negative impact on your bone health and put you at risk for developing osteoporosis. It can also increase depression for women in menopause. Most women are already experiencing too many hormonal changes and negative feelings, so the addition of depression could make this time in a woman’s life even worse.

Menopause is a significant moment in a woman’s life when their mind and body change forever. This stepping stone is a woman’s life is something that should be celebrated, however, the hormonal changes often cause a variety of different symptoms that make it incredibly difficult to appreciate. These negative symptoms are sometimes unbearable.

To reduce the impact that these symptoms have on a person’s life you can follow these six steps to help you maintain a healthy life. Maintaining a healthy mind and body during menopause is one of the most efficient ways to cope with the changes your body is going through and to lessen the symptoms that menopause causes.

 

If you are someone who is soon to be going under private chemotherapy treatment, the vital aspect to keep in consideration is that you as the patient needs to be in good condition before going into the treatment. Alongside just being healthy, here are other tips that should be kept noted before going into chemotherapy.

1. Side Effects of Chemo and how to Cope

Because there are side effects to chemotherapy such as appetite changes, diarrhea, nausea/vomiting, and fatigue, here are some ways of keeping sure that make sure you can cope with the effects.

Make your food flavorful:

The therapy itself can make your tastebuds taste something different than what you would expect individual dishes to be. It can even make water and meat taste bad, which are two that are usually distasteful after treatment. So, the best way to cope with this issue would be to add something. Add lemon to water or try flavoured mineral water. For meat, try another source of protein such as eggs, beans, or fish.

Manage weight gain:

It is common for most chemotherapy patients undergoing treatment to gain weight. To manage weight gain, it is suggested you should eat low-fat carbs, snacks, and a good amount of vegetables.

Control your bowel movements:

Because diarrhea is a side effect seen in patients undergoing chemo, try to avoid foods that are greasy. Other foods you should also avoid are salad greens, fruit juices, raw produce, and sugar alcohols. Try to eat foods that are more tolerable for your body. For example, try oatmeal, bananas, cantaloupe, and squash.

2. For staying comfortable during chemo

Since you will probably be feeling fatigued and nauseous after treatment, here are some ways to help you cope and survive post-chemo.

Stay hydrated:

The significant thing for you as a chemotherapy patient is to hydrate. Symptoms of Chemotherapy include diarrhea and vomiting are susceptible to cause dehydration. Make sure to drink water and fluids to avoid dehydration.

Eat small portions/meals:

Being able to eat small meals will help you in a good way. Your body will tolerate this way more than eating a big meal. You will also be able to control the nauseous feeling of vomiting.

Talk to a dietitian:

Communicating with a dietitian can be beneficial for you. Talking to a dietitian can help you get the necessary nutrients you need along with helping you avoid foods that cause symptoms of post-chemotherapy radiation.

3. IMPORTANT: Stay healthy while recovering from treatment!

For you, it is important you don’t go haywire with the foods and fluids you take in. Make sure that you avoid certain foods in order to lead to a healthy recovery from chemo. Below mentioned are some ways for you to make sure of it.

Avoid alcohol!:

Make sure that you are not treating your liver badly during chemo. According to a source called Anselmo, alcohol can cause stress on the liver, making it difficult to process the chemo drugs used in treatment. So, please put that bottle down of beer, wine, or liquor and be kind to your liver!

Watch the Supplements you take in:

Some of the dietary supplements such as vitamins, minerals, and herbals should not be taken because it can cause unwanted reactions with chemo drugs. So do not take dietary supplements while recovering.

Limit your green tea intake:

For patients who are undergoing chemo treatment, physicians recommend limiting your intake on green tea. Green and white teas contain antioxidants which can interfere with the effects of the treatment. So avoid green/white tea!

The fact that drunk and drugged driving is extremely dangerous is nothing new, but looking at how the brain acts while under the influence is always a good review. Different kinds of drugs affect the brain differently, so there can be a variety of dangers to drivers depending on the drug type. Frequent reports of an individual driving while under the influence may be a sign that they need to enter an alcohol or drug rehab center. Things like having a license revoked or being arrested should be seen as warning signs. It is also important to know that risks can still be present for those driving while undergoing a drug detox., and that those going through withdrawals should refrain from driving as well. Using two or more substances increases the likelihood of accidents even more, and this may cause the signs of drug use to become increasingly extreme. Here are some of the ways that using drugs and alcohol can cause dangerous driving.

Alcohol and Marjuana

These are the most common substances found in drivers who are driving under the influence. Both cause a slowed reaction time, reduced motor function, and poor decision making. Therefore, using either substance before or while driving increases the chances for an accident. Alcohol withdrawal symptoms like shakiness, seizures, and hallucinations make driving especially dangerous. Those experiencing these serious symptoms definitely should not drive, and, depending on the severity, should seek medical attention immediately.

Opioids

Opioids can cause tiredness, making falling asleep at the wheel a very real danger. It is also not uncommon to experience disorientation, which can cause panic or anxiety attacks. These symptoms of disorientation also present risks to those on the road. Like with alcohol, those detoxing shouldn’t drive due to the severe withdrawal symptoms. Mental symptoms like hallucinations and physical symptoms like excessive vomiting or seizures may make driving impossible if not difficult.

Hallucinogens

Hallucinogens greatly reduces your judgement. Seeing and/or hearing things that are not there cause obvious dangers while driving a vehicle, and anxiety that may result also can pose a risk. This is especially true for those who are having a bad trip, as they often make poor rash decisions out of fear or panic. Blurred vision is also a common symptom, creating an obvious problem for driving.

Amphetamines

In contrast to those drunk or high on marjuana that tend to drive slowly and cause accidents, people high on amphetamines are known for getting into high speed crashes. Wreckless behaviors such as speeding, swerving, weaving, and drifting off of the road are not uncommon in these drugged drivers. Impaired judgement and potential aggressive behaviors are the cause for this

Benzos

In addition to impairing judgement, benzos also reduces motor function by relaxing muscles. This slows down reaction time, making accidents more likely. Benzos are also known to cause dizziness and blurred vision, two things that you definitely do not want while driving. Similar to opioids, benzos can cause drowsiness which could cause someone to fall asleep while operating a vehicle.

Strength training is good for your health and for your body. It protects bone health and muscle mass and it helps you keep the weight off. People usually start strength training for one of two reasons: to lose weight or to gain muscle. While some people add strength training to a cardio routine, others lift weight purely to gain muscle. If you have been lifting weights for a while, then your gains may have become stagnant. There are a few things you can do to continue gaining muscle.

1. Warm-Up Properly

Whatever type of exercise you are doing, the warmup is important. Even with strength training, you need to give your muscles and your nervous system the chance to warm up. Now it may not seem like a bid deal but if you just immediately go into your strength training workout with your cold muscles you will do more harm to your body then not. For your warmup, you need to slowly increase your weight as you decrease your reps.

For example: Let’s say that your goal maximum weight is 200lbs, then your warmup would look something like this:

• First set: 16 reps with 80lbs
• Second set: 8 reps with 115lbs
• Third set: 4 reps with 175llbs
• Last set: 1 rep with 200lbs

2. Basic Moves First

When it comes to weightlifting there are four basic moves. Everyone knows the bench press, squats, standing overhead press and the deadlift. These four basic moves will give you total body development. They require a lot of energy and use several muscle groups. When you do these workouts, do them first. Or do them as early in your workout as possible. This will ensure that you will have the energy and strength do as many reps as you need.

3. Increase Weight, Decrease Reps

Many people think that in order to gain muscle you need to do multiple reps with a heavyweight, but that’s not true. When you are lifting to gain muscle, you need to use heavier weights but with fewer reps. What you do is take the heaviest weight you can work with and work up to it.

Start with the lightest weight and do 8 reps and then go a little heavier and do 6 reps. And so on and so on. Work your way to the heaviest weight you can work with and do at least 4 sets of 4 reps. Slowly increasing your weights while decreasing your reps will help you gain muscle.

4. Longer Rest Periods

You may think that in order to gain muscle you should take shorter rest periods; you would be wrong. It may not seem like your rest periods have anything to do with you gaining muscle, but it does make a difference. Take longer rest periods between sets if you are lifting heavier weights.

Lifting heavier weights is much more taxing on your body. This means that your body is going to need a longer rest time between sets. Take a rest period longer than 3 minutes for any type of recovery to happen.

5. Eat More

For better gains, you need to eat more. Now that doesn’t mean eat crap. You don’t need to eat a dozen doughnuts for breakfast. Whatever you eat you need to make sure it is nutritious. Your diet should consist of lean meat, fruits and vegetables, and carbs. You should also be eating a lot of protein.

Eat food high in calories but not high in saturated and trans fat. Before you start your strength training routine, create a meal plan. If you can’t create one do your research online and find one you can follow. Make sure you follow it and keep track of what you eat and how much.

6. Creatine Supplements

There are certain creative supplements that you can take that will help you with your muscle gains. Protein powder is a good way to get your protein in especially if you have a busy lifestyle. Now, you should be getting most of your protein from actual food. But if for whatever reason that is not possible then drinking protein shakes and eating protein bars is a good way to do it.

Research the protein products before consumption to make sure it is not high in sugar and other ingredients that would be detrimental to your diet. Whey protein is the best type of protein if you can get it. Whey protein is one of the proteins found in milk. Whey protein increases muscle protein synthesis and is absorbed faster.

Or you could use Creatine. Creatine is something that our bodies produce naturally, and our muscles use for energy. Taking Creatine as a supplement may increase strength and muscle size. This will help you exponentially while strength training. It also has minimal side effects.

 

While you might see a lot of tall trees spreading greenery and goodness out to the world, but with changing time, indoor plants have been proved to be no less even. The power of that Lil bundle of joy which shines the brightest even lying at some corner of your house is something often underrated by many people. Whether people have a green thumb or not, people like to bring home indoor plants not to just flaunt it as a decor item. But, also it is favoured because of its innate properties of acting as an inflow of “Chi” to even purifying the air around us. They might be Lil in their size, but their capability is something which one cannot deny falling in love with. So, here are a few indoor plants that cast a magical spell on its owners, as they are brought indoors.

1. Asparagus Fern – Cutesy, fluffy in its appearance, it might seem like too many as a fern, but it’s not. Although, it tolerates a lot more difficult conditions with ease than other ferns. It adapts to both bright spots and darker corners. And one needs to keep the soil moist and for it to thrive.
2. Peperomia – One of the trendiest succulents, a peperomia plant has got waxy leaves that helps it to do best in humid conditions. Such species can even flourish under fluorescent lights.
3. Spider Plant – Nothing seems better than a spider plant. Period! Having an appeal quite similar to that of spider-web, this plant is an excellent air-purifying plant. Available in green or variegated varieties, these spiderettes often start out as small white flowers.
4. Peace Lily – An ornamental plant with white, serene flowers seems no less than a dream, in itself. Peace lilies can “almost grow in a fish tank”. Yes, you heard us, right! And according to the findings of NASA, this powerful plant can also filter toxins from the air.
5. Aloe Vera – Its spiky leaves certainly look cool, and they’ll really thrive on your desk or bedside table. Get one aloe vera plant at your home you will fall in love with its superpowers immediately. From being able to treat various skin conditions to have a calming effect, and aloe vera plant is something which will end up making one say “Aloe, you very much!”
6. English Ivy – Beauty at its best! An English Ivy plant beings sheer joy not just with its long tendrils hang from mantel or shelf, but also cleans the air, that you breathe, like a pro. So, make sure to bring this beauty indoors, as it is effective at cleansing benzene, formaldehyde, xylene and toluene from the air.
7. Calathea – Also known as “Prayer plants”. This plant species are grown for their foliage alone, and it’s quite evident. Comes in purple, green, pink, and red leaves, Calathea is quite a showstopping plant that puts on quite the show. For the best results, keep the plant moist (not drenched) and avoid bright light.

So, these were a few indoor plants which you can think of bringing in your house nest not just for beautification purposes but also, for their beautiful innate properties.

 

Nearly a third of the elderly, particularly over the age of 65, have a disability. People are living longer and longer, but that doesn’t mean that being elderly is all about taking cruises to the South of France or vacationing in Hawaii with the grandkids.

The plain fact is that strokes, falls, and accidents affect thousands every day, and without simple tools to make life easy and bearable, many of those would be forced to move into a nursing home. According to the CDC, one out of every four people over 65 if the U.S. falls each year. Many of those falls take place in the shower, something simple handrails and flip-down seat rests can help eliminate. They are relatively cheap to purchase, easy to install, and they save lives.

Climbing and Descending Stairs:

Another high risk for the elderly is climbing and descending stairs.

Consider these tips:

1. Eliminate Stair Runners as a slip hazard

2. Make sure the stairway has sturdy railings

3. Create fold down rest seats about every 7 or 8 feet They are cheap and easy to install

4. Install non-slip stair slips

5. Make sure there is adequate lighting on the stairs

By Dressing Aids:

There are numerous aids you can purchase for a very reasonable price, that helps the elderly dress themselves. Hooks on sticks allow you to pick up a shirt or sweater and bring it up to your shoulders. Long shoehorns will help you put on and remove your shoes. There are hooking devices that allow the infirm to button and unbutton a sweater with only one hand.

Fire Egress Systems:

Unfortunately, if there is a fire in the house, most disabled elderly can’t run down the stairs. However, there are various places where Fire Evac Systems are available such an under the mattress fire egress system that allows the disabled to be towed quickly downstairs for around $120.

There are various retailers such as Safety+Mobility evacuation equipment for products that can be helpful and are used for EVAC Safe. The way this one works is it fits under the mattress, and in the event of a fire, an adult helper straps the disabled person onto their bed, and the system allows both the disabled person and the mattress to be towed down the stairs. The system allows the bed to slide on both carpet and vinyl. More expensive systems allow a person who uses a wheelchair to transfer to a chair designed to be quickly moved down the stairs.

Reaching Devices:

Did you ever catch your 75-year-old mother teetering on a rickety step stool, or even climbing onto a chair to reach the salt or pepper in the kitchen? Besides giving you a near hard attack, the chances she will fall are extremely high. Buy her a reach tool that will retrieve the pepper or that bottle of ketchup for her. No ladders, no chairs. No chance of falling. These are extremely useful for those who live in older homes, which were built for speed and not designed with the elderly in mind.

Medical Alert Systems:

Whether in Australia, New Zealand, Canada, the U.S. Europe or Latin America, practically everywhere with Western technology, you can lease a medical alert system for the elderly. You’ve seen the television commercials. And Elderly woman falls in her basement and screams with agony, “help, I’ve fallen and can’t get up.” Untunatately, as much as some comedians might make jokes about them, Medical Alert Systems save the lives of people every single day.

Modern medical alert systems work indoors and outdoors, connect with cellular phone systems, detect falls automatically, and have GPS systems in case you fall out at the park in the parking lot of a shopping centre.

They come in wrist bands and alerts that hang around the neck, and while there may be an expense from $20 to $40 per month, compared to lying in agony for hours waiting for help, are worth the money spent on them.

Let’s face it; old habits are hard to change. It is a long and tedious process, filled with many roadblocks along the way. However, when it comes to your health, adopting healthier habits is one of the best things you can do. It will protect you from serious problems like diabetes and obesity. Listed below are some lifestyle changes you can make this year for a younger and healthier you.

• Stop Smoking

As you may already know, smoking has been linked to a lot of health problems; it also gives you a sallow, dull complexion and wrinkles. So, quitting this unhealthy habit will not only be great for your health, it will be good for your skin as well.

• Cut Back on your Sodium Intake

If you are constantly fighting a battle with bloating, one of the first things to reconsider is your sodium intake. Why? Salty foods make you retain water. To get rid of the bloat, look for all the sources of sodium in your diet. There is sodium in almost every meal, cereal, bread, condiments, deli meats, sauces, and even sweet baked goods, so limit your intake of these types of foods and eat more fresh vegetables and fruits.

• Eat Right

Eating less junk food is one of the best things you can do for your health and skin. Did you know that a diet filled with sugar speeds up the ageing process? This is why it is important to eat healthy meals that contain proteins, antioxidants, and healthy fats.

Don’t forget about water – you can improve the radiance of your skin and flush out toxins by regularly drinking water. As a rule of thumb, health professionals recommend taking at least two litres of water daily.

• Exercise Regularly

Exercising is a lifestyle habit that offers a lot of positive benefits for both your mental and physical health. It improves blood circulation and strengthens your immune system, which can lead to a younger-looking you. Not sure where to begin? Try Yoga.

Yoga will help you get a better posture, improve your mood and flexibility, and help you manage stress better. Yoga is a mind-body workout, which means that, unlike other exercises, its poses are designed to work both the outer and inner parts of your body.

• Reduce your Alcohol Consumption

Taking too much alcohol, just like smoking, is bad for your health. Alcohol dehydrates you because it is a diuretic. Haven’t you wondered why you have to use the bathroom more when you drink as opposed to when you are sober? Dehydration makes your skin look older, rougher and splotchy. So, if you are really serious about your health and your skin, swap alcohol for water.

• Prepare for the Unknown

No one plans to get hurt or sick, and even with a healthy lifestyle, you might need medical care at some point. Prepare for this by getting private health insurance. Health insurance will ensure your medical costs are adequately covered should you require medical assistance. The earlier you can see a medical professional for any health complaints, the better.

 

Fruits are known for their taste and nutrition. Aside from eating fresh fruits, another way to consume them is by drinking fruit juice. You can squeeze fresh fruits to extract the juice or use a juicer to make it quicker. There are also ready-made fruit juices that you can get from fruit juice suppliers UK juice vendors recommend, which offer more convenience. It’s ideal for busy individuals or people who are always on the go but still want to get a daily intake of fruits in their system.

Although the most popular way of consuming fruit juices is by drinking, they are also now used in cooking and baking. Different kinds of fruits can be juiced and we listed some of the most popular, including their health benefits.

Apple juice

As the saying goes, an “apple a day keeps the doctor away”. Apple juice can also provide important nutrients if you prefer it over a fresh one for some reason. It has a component called quercetin, which has anti-inflammatory and anti-cancer properties. It’s also good for the heart, nerves and the digestive system. Expecting mums can also benefit from apple juice as it can efficiently fight anaemia.

Avocado juice

The creamy avocado fruit that is popularly used for sandwiches, salads and various dishes is also turned into juice. Some of its benefits are improved formation of red blood cells, lower cholesterol level, and maintaining blood pressure. It’s also rich in folic acid that helps in a baby’s brain development, which is why it is also good for pregnant women. Since it has anti-ageing properties, it can also help you look younger.

Tomato juice

Lycopene is a substance found in tomatoes and it’s known to have a good effect on the heart and in fighting cancer. Like avocado, tomatoes also have anti-ageing properties, which is why they are also used in different skincare products. They are also rich in fibre that improves digestion and glycogen that aids in ensuring that the liver works properly.

Mango juice

Mangoes are high in fibre, thus making them an effective relief for constipation. They can also help remove toxins from the blood and prevent certain types of cancer. Taking mango juice also has a beautifying effect as it aids in rejuvenating the skin. You will not only feel refreshed drinking this juice, but you will also look fresh.

Pomegranate juice

Some of the vitamins that you can find in pomegranate are A, C and E. It’s also rich in folic acid, which is good for a baby’s brain development. This type of fruit juice can help slow down the growth of certain types of cancer like lung and prostate. It’s also excellent for the heart as it aids in fighting bad cholesterol.

Orange juice

It’s a great way to strengthen the immune system and prevent sickness, especially since it’s loaded with vitamin C. Oranges are also fantastic sources of antioxidants that prevent cancer and also rejuvenate the skin. They are also helpful in maintaining blood pressure and preventing heart problems.

With all the benefits that you can get from these fruit juices, it’s time to include them in your daily diet, in case you have not yet.

 

Spa bathing is a life-changing experience that you would love to do over and over again. The idea of being in a tub to give your body a massage while bathing is the best way to cleanse and relax. This type of bath is ideal, especially for those who have an active lifestyle and yet find it necessary to take a plunge after a long and tiring day. Whether in a hot tub bath or jetted whirlpool bath, spa baths maintain the promise to help the body of anyone who uses them for a healthier condition.

Relaxes the body

One of the known benefits of spa baths is for general body relaxation. The jet-infused water aimed at problem areas of the body is what gives the relieving effect to the muscles. As the body relaxes, the chance to get better sleep increases and the release of stress is naturally achieved. The way these therapeutic baths relax the body makes this old technique still relevant nowadays.

Enhances mood

Bathing is essential to wash all the dirt from the body. Amazingly, this everyday routine is not only limited to this purpose but it also helps to enhance mood. The refreshing effects of bathing, especially when soaking in water for a considerable period, can put the mind at ease. Studies in hydrotherapy have long supported this claim as it helps lessen stress and anxiety. Spa baths also help increase the serotonin and dopamine, or commonly known as “happy hormones”, and decrease the release of cortisol and epinephrine, or the “stress” hormones. These benefits have lasting effects, especially if done regularly.

Beneficial to health

Spa baths, or often called therapeutic baths, are proven to have plenty of health benefits. Aside from being an effective defence against infections and disease as they stimulate the immune system, they also help improve blood circulation. When blood flows normally, oxygen and nutrients are delivered evenly in the body, protecting body functions and bones from injury. The massaging action of water pressure naturally produces all these health benefits through the jets that target the common problem areas in the body. With spa baths, the body is ensured to have a healthy state.

Gives a luxurious feeling

With all the innovations and advancements in the forms of spa baths, you may say it is too extravagant to experience. This notion is commonly raised by many since baths are usually found in spas and high-end hotels. But these baths can also be installed at home, and the luxurious feelings remain. The luxury these baths are referring to is the positive effects on beauty and wellness. The tub serves as a place to recondition the body and restore energy making it a pleasurable experience.

Cleansing, rejuvenating, relaxing, and comforting – these all are sufficient reasons to spend more quality time in spa tubs.

In clinic I’ve been seeing an increasing number of patients who are running for the first time as a way of keeping fit and all of them seem to be using the Couch to 5K app.  Personally, I think this app is amazing, it builds you up slowly in order to achieve your goal of running 5K. What I love most about it, is how it increases the distance gradually over 12 weeks in very manageable amounts and, as a chiropractor, this is incredibly important as it reduces the risk of injury. It also builds your confidence and you will honestly feel like you will be running 5K in no time at all! If you are thinking of starting running, or have started, but can’t seem to make much progress with it, I honestly urge you to download this app. It’s free too (bonus!).

However, I’m still seeing people picking up little niggles and injuries here and there as they are nearly reaching their 5K goal, and I see how frustrating it is when you’ve done so well. Just this past week I’ve seen ankle sprains, shin splints and Achilles tendonitis which were all related to running.

Many of my patients tell me they take up running as they spend a lot of their day sat down and they want to kick start their fitness again. Which means, when they take up running, they’re suddenly doing two extremes – either sitting for a long time or running without considering that they also need to build up their muscle strength. Think back to a time when you did your first run, you probably felt out of breath because you were not used to exerting yourself like that. Well your muscles are the same: if you’ve spent the last 2 years sat down most days, your leg muscles are also going to need a bit of strengthening to help get accustomed to running and prevent injury.

As many of you know, I also work with track and field athletes at Bristol & West Athletics club. These athletes often represent GB at various competitions and range from sprinters to marathon runners. A lot of my patients in clinic think that these athletes at Bristol & West are worlds apart from them and therefore they couldn’t possibly ever put themselves in the same category, however, let me tell you that athletics pays almost nothing, so these guys are managing full time jobs alongside their training. The only big difference between my pro and semi pro athletes and my Couch to 5K group, is their understanding of the importance of strength training.

Now before you stop reading and decide that strength training isn’t for you which is why you’re running rather than lifting weights in the gym, please consider that research shows that we only need to do as little as 20 minutes of strengthening 2 x a week to reduce risk of injury by 80%! 20 minutes twice a week is manageable; Especially once I show you that all these exercises can be done at home when it’s pouring with rain and you don’t feel like doing your run.

 

Every single one of these exercises are done without weights, however you can progress them holding either some dumbbells or something similar of weight. Do these exercises twice a week and I promise you will significantly reduce your chance of injury.

SQUAT 

• Stand feet shoulder width apart  (You may find it’s easier if you turn your feet outwards slightly at around 15 degrees).
• You can either have your arms out in front of you, or across your chest.
• Now imagine you’re going to sit back. You want to bend at the hips and push your bum out as you go down and then start to bend your knees.
• You don’t have to touch the floor with your bum, just go down as far as is comfortable, for most people this is around 90 degrees.
• Ensure your knees don’t go over the front of your feet.
• Push up from the floor, back into the start position.
• 2 sets x 6 reps

LUNGE 

 

• Start standing with your feet shoulder width apart.
• With one leg, take a step forward
• Now bring yourself down to the floor by bending the back knee.
• Your knees must not go over the front of your foot! – Remember you should be an elevator (up and down) NOT and escalator (Forward)
• Return back to the start position and repeat with the other leg
• 4 reps on each leg, 2 sets

SINGLE LEG BALANCE

 

This is an exercise I give to every single athlete and weekend runner as it is incredibly important in helping prevent ankle injuries and sprains.

Each step is a progression, and you don’t move onto the next stage until you can hold each one for 30 seconds without wobbling. 

Also worth mentioning, please make sure you are near something you can take hold of when doing eyes closed stages, as we don’t want injuries from you falling over!

1. Start by standing on one leg for 30 seconds
2. Stand on one leg, eyes closed, for 30 seconds
3. Stand on one leg on an uneven surface (i.e a cushion is perfect for this),  for 30 seconds
4. Same as step 3, but eyes closed

WOBBLE BOARD EXERCISE 

 

This is the next step after the above exercise, and is great because it incorporates a bit of core strength too – this one you may not be able to do at home if you don’t have a wobble board, so instead you can just do step 3 on some cushions.