Placeholder Content Image

Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/jackson-fyfe-134774">Jackson Fyfe</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p>The science is clear: <a href="https://cdnsciencepub.com/doi/full/10.1139/apnm-2020-0245">resistance training</a> is crucial to ageing well. Lifting weights (or doing bodyweight exercises like lunges, squats or push-ups) can help you live independently for longer, make your bones stronger, reduce your risk of diseases such as diabetes, and may even improve your <a href="https://pubmed.ncbi.nlm.nih.gov/28919335/">sleep and mental health</a>.</p> <p>But not everyone loves the gym. Perhaps you feel you’re not a “gym person” and never will be, or you’re too old to start. Being a gym-goer can be expensive and time-consuming, and some people report feeling <a href="https://www.reddit.com/r/StartingStrength/comments/j3hq32/unwelcome_feeling_at_the_gym/">unwelcome</a> or <a href="https://www.quora.com/I-feel-awkward-and-I-want-to-start-a-gym-but-could-not-What-should-I-do">awkward</a> at the gym.</p> <p>The good news is you don’t need the gym, or lots of free time, to get the health benefits resistance training can offer.</p> <p>You can try “exercise snacking” instead.</p> <h2>What is exercise snacking?</h2> <p>Exercise snacking involves doing multiple shorter bouts (as little as 20 seconds) of exercise throughout the day – often with minimal or no equipment. It’s OK to have <a href="https://doi.org/10.1007/s40279-021-01605-8">several hours of rest</a> between.</p> <p>You could do simple bodyweight exercises such as:</p> <ul> <li> <p>chair sit-to-stand (squats)</p> </li> <li> <p>lunges</p> </li> <li> <p>box step-ups</p> </li> <li> <p>calf raises</p> </li> <li> <p>push-ups.</p> </li> </ul> <p>Exercise snacking like this can help improve muscle mass, strength and physical function.</p> <p>It’s OK to hold onto a nearby object for balance, if you need. And doing these exercises regularly will also improve your balance. That, in turn, reduces your risk of falls and fractures.</p> <h2>OK I have done all those, now what?</h2> <p>Great! You can also try using resistance bands or dumbbells to do the previously mentioned five exercises as well as some of the following exercises:</p> <ul> <li> <p><a href="https://youtu.be/IP4wM2JpDdQ?si=1B1GyV_FY5rcArW8&amp;t=6">seated rows</a></p> </li> <li> <p><a href="https://youtu.be/G6GIffCaJCQ?si=RxXZtzMqQ0DGxF3k&amp;t=48">chest</a> and <a href="https://www.youtube.com/watch?v=TUnnz5i4Mnw&amp;t=5s">shoulder presses</a></p> </li> <li> <p><a href="https://youtu.be/z0omicIkYu4?si=8WffT3ij12SNTqEs">bicep curls</a></p> </li> <li> <p><a href="https://www.youtube.com/watch?v=5wXVnxBgLHo">knee extensions</a></p> </li> <li> <p><a href="https://www.youtube.com/watch?v=LtTcXXgeRYo">leg curls</a>.</p> </li> </ul> <p>When using resistance bands, make sure you hold them tightly and that they’re securely attached to an immovable object.</p> <p>Exercise snacking works well when you pair it with an activity you do often throughout the day. Perhaps you could:</p> <ul> <li> <p>do a few extra squats every time you get up from a bed or chair</p> </li> <li> <p>do some lunges during a TV ad break</p> </li> <li> <p>chuck in a few half squats while you’re waiting for your kettle to boil</p> </li> <li> <p>do a couple of elevated push-ups (where you support your body with your hands on a chair or a bench while doing the push-up) before tucking into lunch</p> </li> <li> <p>sneak in a couple of calf raises while you’re brushing your teeth.</p> </li> </ul> <h2>What does the evidence say about exercise snacking?</h2> <p>One <a href="https://pubmed.ncbi.nlm.nih.gov/31687210/">study</a> had older adults without a history of resistance training do exercise snacks at home twice per day for four weeks.</p> <p>Each session involved five simple bodyweight exercises (chair sit-to-stand, seated knee extension, standing knee bends, marching on the spot, and standing calf raises). The participants did each exercise continuously for one minute, with a one-minute break between exercises.</p> <p>These short and simple exercise sessions, which lasted just nine minutes, were enough to improve a person’s ability to stand up from a chair by 31% after four weeks (compared to a control group who didn’t exercise). Leg power and thigh muscle size improved, too.</p> <p>Research involving one of us (Jackson Fyfe) has also <a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-022-03207-z">shown</a> older adults found “exercise snacking” feasible and enjoyable when done at home either once, twice, or three times per day for four weeks.</p> <p>Exercise snacking may be a more sustainable approach to improve muscle health in those who don’t want to – or can’t – lift heavier weights in a gym.</p> <h2>A little can yield a lot</h2> <p>We know from other research that the more you exercise, the more likely it is you will <a href="https://www.sciencedirect.com/science/article/pii/S0167268119302586">keep exercising in future</a>.</p> <p>Very brief resistance training, albeit with heavier weights, may be more <a href="https://pubmed.ncbi.nlm.nih.gov/29975122/">enjoyable</a> than traditional approaches where people aim to do many, many sets.</p> <p>We also know brief-and-frequent exercise sessions can break up <a href="https://pubmed.ncbi.nlm.nih.gov/26378942/">periods</a> of sedentary behaviour (which usually means sitting too much). Too much sitting increases your risk of chronic diseases such as diabetes, whereas exercise snacking can help keep your <a href="https://pubmed.ncbi.nlm.nih.gov/36921112/">blood sugar levels steady</a>.</p> <p>Of course, longer-term studies are needed. But the evidence we do have suggests exercise snacking really helps.</p> <h2>Why does any of this matter?</h2> <p>As you age, you lose strength and mass in the muscles you use to walk, or stand up. Everyday tasks can become a struggle.</p> <p>All this <a href="https://pubmed.ncbi.nlm.nih.gov/36907247/">contributes</a> to disability, hospitalisation, chronic disease, and reliance on community and residential aged care support.</p> <p>By preserving your muscle mass and strength, you can:</p> <ul> <li> <p>reduce joint pain</p> </li> <li> <p>get on with activities you enjoy</p> </li> <li> <p>live independently in your own home</p> </li> <li> <p>delay or even eliminate the need for expensive health care or residential aged care.</p> </li> </ul> <h2>What if I walk a lot – is that enough?</h2> <p>Walking may maintain some level of lower body muscle mass, but it won’t preserve your <a href="https://pubmed.ncbi.nlm.nih.gov/38190393/">upper body muscles</a>.</p> <p>If you find it difficult to get out of a chair, or can only walk short distances without getting out of breath, resistance training is the best way to regain some of the independence and function you’ve lost.</p> <p>It’s even more important for women, as muscle mass and strength are typically lower in older women than men. And if you’ve been diagnosed with osteoporosis, which is more common in older women than men, resistance exercise snacking at home can improve your balance, strength, and bone mineral density. All of this reduces the risk of falls and fractures.</p> <p>You don’t need <a href="https://pubmed.ncbi.nlm.nih.gov/37171517/">heavy weights</a> or fancy equipment to benefit from resistance training.</p> <p>So, will you start exercise snacking today?<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/232374/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/justin-keogh-129041">Justin Keogh</a>, Associate Dean of Research, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> and <a href="https://theconversation.com/profiles/jackson-fyfe-134774">Jackson Fyfe</a>, Senior Lecturer, Strength and Conditioning Sciences, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/want-the-health-benefits-of-strength-training-but-not-keen-on-the-gym-try-exercise-snacking-232374">original article</a>.</em></p> </div>

Body

Placeholder Content Image

Can’t afford a gym membership or fitness class? 3 things to include in a DIY exercise program

<p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>With the rising cost of living, gyms memberships and fitness classes are becoming increasingly unaffordable. But the good news is you can make <a href="https://pubmed.ncbi.nlm.nih.gov/28655559/">just as much progress at home</a>.</p> <p>Cardiovascular endurance, muscle strength and flexibility are the <a href="https://www.acsm.org/docs/default-source/publications-files/acsms-exercise-testing-prescription.pdf?sfvrsn=111e9306_4">most important</a> components of fitness. And each can be trained with little or no equipment. Let’s look at why – and how – to fit them into your DIY exercise program.</p> <h2>1. Cardiovascular endurance</h2> <p>Cardiovascular endurance exercise (or “cardio”) forces the heart and lungs to increase the supply of oxygen to the working muscles. Heart disease is a <a href="https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death">leading cause of death</a> and cardiovascular endurance exercise helps keep the heart healthy.</p> <p>The best thing about cardio is you don’t need any fancy equipment to do it. Walking, jogging and running are great options, as are cycling, skipping rope and swimming.</p> <p>There are two approaches to maximise cardiovascular endurance:</p> <ul> <li> <p><a href="https://pubmed.ncbi.nlm.nih.gov/8897392/">high-intensity interval training</a> (HIIT) – short bouts of hard exercise (around 80% to 95% of your maximum heart rate) interspersed with lower intensity recovery periods (around 40% to 50% of your maximum heart rate)</p> </li> <li> <p><a href="http://pubmed.ncbi.nlm.nih.gov/26664271/">low-intensity steady-state</a> (LISS) exercise – aerobic activity performed continuously at a low-to-moderate intensity (around 50% to 65% of your maximum heart rate) for an extended duration.</p> </li> </ul> <p>Both are great options. While high-intensity interval training can be more time efficient, low-intensity steady-state training might be more enjoyable and easier to sustain long-term.</p> <p>No matter what you choose, <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">aim for</a> a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week. For example, you could try 30 minutes, five days per week of low intensity cardio, or 25 minutes, three days per week of high-intensity activity, or a combination of the two.</p> <p>How do you know if you’re exercising at the right intensity?</p> <p>Smart watches that measure heart rate can help to monitor intensity. Or you can rely on the good old-fashioned <a href="https://pubmed.ncbi.nlm.nih.gov/25536539/">talk test</a>. During low-intensity activity, you should be able to speak in full sentences. Conversely, short phrases (initially) or single words (towards the end) should be all that’s manageable during high-intensity exercise.</p> <h2>2. Muscle strength</h2> <p>Next is muscle strength, which we train through resistance exercise. This is important for bone health, balance and metabolic health, especially as we age and our <a href="https://pubmed.ncbi.nlm.nih.gov/30276173/">muscle mass and strength declines</a>.</p> <p>Aim for two days per week of whole-body resistance exercise performed at a moderate or <a href="https://www.who.int/news-room/fact-sheets/detail/physical-activity">greater intensity</a>. Try to build two weekly sessions that target the major muscle groups. This could include:</p> <ul> <li>squats – lower to the ground from standing by bending the hips, knees, and ankles while keeping the chest up tall before returning to standing by straightening the hips, knees and ankles</li> </ul> <ul> <li> <p><a href="https://www.physio-pedia.com/Hip_Hinge">hinges</a> – fold forward at the hips by pushing your bottom back to the wall behind you, keeping your back straight. A slight bend in the knees is fine but aim to keep your shins vertical</p> </li> <li> <p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7196742/">push-ups</a> – if a full push-up is too difficult, you can place your hands on a raised surface such as a step or a chair</p> </li> <li> <p>horizontal and vertical pull ups – using something like a portable chin up bar, which you can buy from sports supply stores</p> </li> <li> <p>vertical pushes – pushing an object (or weight) vertically from the top of your chest to an overhead position.</p> </li> </ul> <p>Once you have selected your exercises, <a href="https://pubmed.ncbi.nlm.nih.gov/35873210/">perform</a> 2–3 sets of 8–12 repetitions at a moderate to greater intensity, with about 90 seconds rest between each set.</p> <p>As you progress, continue to challenge your muscles by adding an extra set to each exercise, or including dumbbells, changing body position or wearing a backpack with weights. The goal should be to progress slightly each session.</p> <p>However, if you have any underlying health conditions, disabilities, or are unsure how best to do this, see an exercise physiologist or physiotherapist.</p> <h2>3. Flexibility</h2> <p>Improved flexibility can <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">increase your range of motion</a> and improve your ability to manage daily life.</p> <p>While we don’t know the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/">best means of increasing flexibility</a>, the most basic and readily accessible is static <a href="https://www.topendsports.com/testing/flex.htm">stretching</a>. Here, we lengthen the muscle – for example, the hamstrings, until we feel a “stretching” sensation. Hold that position for 15–30 seconds.</p> <p>While the precise intensity of this stretching sensation <a href="https://pubmed.ncbi.nlm.nih.gov/26347668/">remains elusive</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/29506306/">around 5–10 minutes</a> per week per <a href="https://exrx.net/Lists/Directory">muscle group</a>, spread across five days, seems to provide the best results.</p> <h2>How to stick with it?</h2> <p>The best exercise is the one that gets done. So, whatever you choose, make sure you enjoy it. After all, it’s about creating an ongoing commitment to exercise that will deliver long-term health benefits.</p> <p>It’s also important to ensure you’re ready to exercise, especially if you have any underlying health issues, have been previously inactive, or are unsure how to start. A <a href="https://www.ausactive.org.au/apss">pre-exercise screening</a> can help you to determine whether you should see a doctor or allied health professional before starting an exercise program and for guidance on the next steps. <!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/206204/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/lewis-ingram-1427671">Lewis Ingram</a>, Lecturer in Physiotherapy, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>; <a href="https://theconversation.com/profiles/hunter-bennett-1053061">Hunter Bennett</a>, Lecturer in Exercise Science, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a>, and <a href="https://theconversation.com/profiles/saravana-kumar-181105">Saravana Kumar</a>, Professor in Allied Health and Health Services Research, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cant-afford-a-gym-membership-or-fitness-class-3-things-to-include-in-a-diy-exercise-program-206204">original article</a>.</em></p>

Body

Placeholder Content Image

Four ways to mix up your fitness routine

<p>More Aussies in their 60s are choosing to turn up the heat at the gym than the bowling green. Here's why.</p> <p>The image of retirees spending their time playing lawn bowls and pruning back the hydrangea stems as part of their winter garden maintenance have been replaced with over 60s pumping it out at the gym.</p> <p>A recent study by over 50s insurer Apia found that older Aussies were almost five times more likely to regularly attend a gym or fitness group than they are to play bowls down at the local RSL club.</p> <p>Apia’s David Skapinker says many people tend to think that the lifestyles of older Australians have not changed much since our grandparent’s generation, when in fact they’ve changed quite dramatically.</p> <p>“Three quarters of our over 50s say they regularly walk to keep physically active and 14 per cent attend a gym or fitness group once a week or more, while just three per cent play bowls,” he reveals.</p> <p>The survey found that Aussies between 65 and 69 are the most likely to attend a gym or fitness group, which may indicate more free time as people reach retirement. With that in mind, here’s a few activities and classes you can try at the gym to get the blood pumping.</p> <p><strong>Hit the weights</strong></p> <p>This area isn’t just for those younger men who like to show off their muscles in tank tops. It’s for you too. Strong muscles don’t just make it easier to open that tight jam jar, they’re an important part of your health and fitness at every age. Muscles keep your bones strong, which is especially important as you get older as they are a powerful remedy to frailty and potential falls. You don’t need to pick up big 20 kilogram weights.</p> <p>Grab the dumbbells, which come in a range of weights, and do simple exercises, like bringing your arms from your hips to your chest. If you’re unsure about certain exercises, ask one of the gym’s personal trainers to show you a couple of different moves. You’ll feel the difference in no time. It doesn’t take long to build muscle, so nurture it by working at it and eating right.</p> <p><strong>Do some laps</strong></p> <p>Swimming is a great low-impact activity that you can do at any age. While it works a number of muscles in your body, it has also been shown to improve mental fitness. The next time you’re at the gym, why not jump in the pool and do some laps. It’ll keep your heart rate up but will take some of the impact stress off your body, which is important for those with joint pain or discomfit.</p> <p>Swimming also builds endurance, muscle strength and cardiovascular fitness while helping you maintain a healthy weight, a healthy heart and lungs. Some gyms also offer group exercise classes in the swimming pool, which can offer a similar low-impact workout. Whether you like backstroke, breaststroke or freestyle, change up your gym routine by doing a session in the pool.</p> <p><strong>Get into your dancing groove</strong></p> <p>Have you tried a Zumba class? The Latin-inspired dance fitness classes are popular with Aussies because they combine exercise and fun. While it’s usually a high intensity routine that incorporates fast and slow rhythms to achieve a balance of cardio and muscle-toning benefits, there are classes tailored for beginners and older Aussies.</p> <p>Check with your gym to see if they offer these specialised classes, which will be a low impact, low intensity version but with all the benefits of being a total body workout. Swivel those hips and move those feet to a South American beat that’s full of fun.</p> <p><strong>Bring the mind and body together</strong></p> <p>Yoga continues to attract fans all over the world for good reason. With a focus on breathing and calming the mind in connection with physical postures, the discipline is great for relaxation and as a form of physical activity. You’ll find that after a week at the gym, your muscles may be sore and a yoga class at the end of the week can be the best way to iron out those kinks.</p> <p>There are a number of different styles of yoga, so choose one you feel comfortable with. A common yoga class will usually involve an introduction, including some breathing exercises, a physical warm up, yoga postures and movements, and the best part, a bit of relaxation or meditation to finish off the session.</p> <p><em>Images: Getty</em></p>

Body

Placeholder Content Image

Gym slammed as “fatphobic” over detail in advertisement

<p dir="ltr">A small detail in a gym’s advertising calling for models to promote their new apparel range has sparked outrage online for being “fatphobic” and lacking size inclusivity.</p> <p dir="ltr">The gym chain shared a notice online looking for female models between a size extra small and a small.</p> <p dir="ltr">Hundreds of people called out the gym for the “sickening” size requirement, saying it is unfair to gym-goers bigger than a size eight.</p> <p dir="ltr">However, some pointed out models of larger sizes could already be included or casters are trying to find people who fit in sample sizes. </p> <p dir="ltr">The gym has explained the post was a “miscommunication” and that they were looking for models of a specific size based on the clothing their suppliers provided.</p> <p dir="ltr">“How's this for size inclusivity?” one of the gym members wrote online alongside a screenshot of the advertisement.</p> <p dir="ltr">“We are looking for male and female eCommerce models to shoot our new apparel - Melbourne based,” the message from the gym read. </p> <p dir="ltr">It said they were after medium-sized male models and female models who fit an XS or S.</p> <p dir="ltr">The woman’s post reached hundreds of people, many sharing their outrage over the ad.</p> <p dir="ltr">“Yuck they actually put this on the internet," one woman wrote.</p> <p dir="ltr">“I hate it here. How hard is it to just support inclusivity??” another added.</p> <p dir="ltr">“Because people still don't like us fat people, especially gyms,” a third replied. </p> <p dir="ltr">Many came to the gym’s defence and didn’t see any issue with the detail asking for smaller models.</p> <p dir="ltr">"I'm a chunky girl and honestly this isn't that serious or offensive. More important things to worry about!” one woman wrote. </p> <p dir="ltr">“It's really not that deep, they are probably modelling sample sizes,” a second added.</p> <p dir="ltr">“It's also a gym so they're gonna wanna be promoting 'fitter' people more than likely,” a third responded. </p> <p dir="ltr">Sample sizes refer to clothing sent out by brands and designers for press, modelling and PR purposes. </p> <p dir="ltr">They are typically made in small sizes supposedly to save money on fabric but have been slammed for not representing average body types.</p> <p dir="ltr">Those angered by the ad were not convinced by the defenders’ reasons, with one saying, “The fact there are so many 'what ifs!' Instead of just supporting body inclusivity is mind boggling to me.”</p> <p dir="ltr">“I'm gonna need a follow up when they post photos from their model call because the amount of people in here assuming they've already shot larger sizes are sweet, but most likely wrong,” a second added.</p> <p dir="ltr">After explaining it was a “miscommunication”, a spokesperson for the gym added that it did not intend to exclude anyone or insinuate negative stereotypes.</p> <p dir="ltr">They said they had only received clothing in extra small and small from suppliers despite requesting a range of sizes. </p> <p><span id="docs-internal-guid-973765ca-7fff-a9e2-91dd-ca3c86a8aa80"></span></p> <p dir="ltr"><em>Image credit: Instagram/Shutterstock</em></p>

Body

Placeholder Content Image

"Help me!": Sydney dad executed in front of son identified

<p>A father has been gunned down in front of his 12-year-old son in a suspected organised crime attack. </p> <p>Taha Sabbagh, a chauffeur who had often dealt with celebrities in his line of work, was in the car with his child when the horrific attack took place. The two were sitting inside of Taha’s Mercedes SUV outside of Elite Fight Force gym in Sydney’s southwestern auburn of Sefton at around 6:30 am when the shots were fired. </p> <p>Police responded to the reports of gunshots, and arrived to find a wounded Taha, who was treated by paramedics but ultimately passed away at the scene. The authorities have reported that the morning attack appeared to be targeted, and that Taha’s son made it out without physical injury. </p> <p>However, the young boy didn’t make it out entirely unscathed, having watched the entire scene unfold. Police made the confirmation, stating that 40-year-old Taha had been “shot with his 12-year-old son right next to him.”</p> <p>As one witness told <em>The Daily Telegraph</em>, “all I heard was a young guy screaming ‘help me, help me, my dad’s been shot’.”</p> <p>Another witness spoke to 2GB’s <em>Ben Fordham Live </em>about the incident, recalling his hope that it had just been a car backfiring, and that he “hesitated to go to the front of the workshop, obviously, and slowly looked out the window and saw people coming out.</p> <p>“Within minutes there was a load of ambulances, police everywhere, and then we saw a man on the ground, not in a good way ... It was frightening.”</p> <p>"It is horrendous a 12-year-old had to witness his father being shot dead in this manner," Superintendent Danny Doherty told reporters, commenting that what Taha’s son had seen was “very traumatising.” </p> <p>He also shared the police suspicion that Taha’s death “has all the hallmarks of an organised crime related murder … it was callous and brazen and [Taha’s killer] had little regard for human life.” </p> <p>“I know this happened in daylight in a suburban area of Sydney,” head of NSW’s Homicide Squad Detective Superintendent Doherty said, “and I think the community should be appalled that this happened in front of a 12-year-old. Quite rightly.</p> <p>“We’ve got a 40-year-old man who has been shot down in front of his son, and he is the victim.”</p> <p>Facebook’s Request Dua page shared the news of Taha’s death with its followers, paying tribute to the fallen man and remembering him as “a loving son, brother, father, husband, he was loved by many.</p> <p>“He will be missed greatly by all who knew him … Please remember our beloved and family and loved ones in your Dua. We ask Allah to give his family, wife and children comfort during this test.”</p> <p><em>Images: Instagram, 9News</em></p>

News

Placeholder Content Image

Boss threatens to sue employees over wage talk

<p dir="ltr">An employee has called out her manager after he threatened to fire staff for talking about their wages. </p> <p dir="ltr">The business owner of Planet Fitness gym in Kentucky, US, hung a poster on the wall informing staff not to talk about their wages because it is illegal. </p> <p dir="ltr">However, under the National Labor Relations Act, employees are entitled to speak about their wages freely. </p> <p dir="ltr">“ATTENTION ALL SUBORDINATES,” the letter, which was shared to Reddit began.</p> <p dir="ltr">“Effective immediately, conversing about wages (both on duty and off duty) is strictly forbidden,</p> <p dir="ltr">“This is considered proprietary information and as such, it is protected legally.</p> <p dir="ltr">“If you are overheard speaking (OR LISTENING TO!!) a conversation in which wages are discussed, you will receive disciplinary action up to and including termination.”</p> <p dir="ltr">One of the gym’s employees, Shelly, did not accept her boss's premise and decided to get back at him.</p> <p dir="ltr">Another photo shared to the post shows multiple hammers and sickles drawn on it - representative of the communist party.</p> <p dir="ltr">“Seeing as you’re a manager in the great illustrious word (sic) of Planet Fitness gym franchises, it may behoove (sic) you to become familiar with the laws pertaining to it,” Shelly wrote.</p> <p dir="ltr">“Sprinkling legalese and word-salad across an 8.5x11 paper you printed does not make a legal doc.</p> <p dir="ltr">“Needless to say, you can’t legally tell us not to discuss wages in the good ol’ U.S. of A. We will continue to do so.”</p> <p dir="ltr">She ended the note with “Love, $10.50 an hour Shelly” which then saw her colleagues write their own wages. </p> <p dir="ltr">Viewers commended Shelly for the move which showed a united front against the boss who was very much in the wrong.</p> <p dir="ltr">"I LOVE $10.50 an hour Shelly!" someone wrote. </p> <p dir="ltr">"Long Live Shelly. I hope she is $25.00 an hour Shelly very very soon,” another commented.</p> <p dir="ltr">“I pledge allegiance to the flag of the United States of SHELLY SHELLY!" another joked.</p> <p dir="ltr"><em>Images: Reddit</em></p>

Money & Banking

Placeholder Content Image

“Millennials, gym junkies and fitness posers need not apply”

<p dir="ltr">Chris Hemsworth’s exercise physiologist has opened his own gym banning millennials from joining.</p> <p dir="ltr">Jonathan Freeman founded Club Active in Castle Hill, north-west of Sydney, to help Baby Boomers get fit like the other generations.</p> <p dir="ltr">However, the 35-year-old decided to take it a step further and ban millennials from the gym.</p> <p dir="ltr">“There’s lots of offerings in mainstream fitness, but there’s really no offerings when it comes to the Baby Boomer market,” Mr Freeman told <a href="https://www.dailytelegraph.com.au/newslocal/hills-shire-times/club-active-castle-hills-gym-set-up-by-chris-hemsworths-trainer-bans-millennials/news-story/5c42a6367036e2842d51c0fa80a4d731" target="_blank" rel="noopener">The Daily Telegraph</a>.</p> <p dir="ltr">“Club Active was born out of a need for those over 50 to exercise in a safe, fun, non-intimidating environment.”</p> <p dir="ltr">“As an exercise physiologist, I’ve just seen so many people over 50 who needed help with exercise, but didn’t want to go into a mainstream gym environment because the support wasn’t there.”</p> <p dir="ltr">He claims the reason why seniors don’t go to the gym is because of the intimidation they’re faced with when going to an all ages/sexes gym.</p> <p dir="ltr">“The majority of Australians, no matter how old they are, know that exercise is important for them to do … and the biggest barrier to a lot of people walking into a gym is the intimidation (relating) to what, in the past, gyms have always been,” he said.</p> <p dir="ltr">“We want Club Active to change the way people think about exercise and to change the way people think about going into a gym.”</p> <p dir="ltr">When the gym opened, a media alert was sent out informing those born after 1970 “need not apply”.</p> <p dir="ltr">“Sydney’s exclusive new fitness club banning all Millennials, gym junkies and fitness posers has opened in Castle Hill and is set to change the way Sydney Boomers view health and fitness,” it read.</p> <p dir="ltr">He argued that the policy was not discriminatory, because all one had to do was read the Club Active website to notice you actually didn’t have to be over 50 to join.</p> <p dir="ltr">“I’m not worried because if you look at (Club Active’s) website, it talks about the over 50s but never says you have to be over 50 to join,” he said.</p> <p dir="ltr">“We’re very comfortable catering towards the Baby Boomer population … but if you want to exercise at any age, Club Active will be able to help — you just might not be around younger people.”</p> <p dir="ltr">Mr Freeman hopes to open 100 clubs across Australia in the next five years, as well as launching overseas.</p> <p dir="ltr"><em>Image: Instagram</em></p>

Body

Placeholder Content Image

"Absolute chaos": All female gym buddies take down $80m Powerball lottery

<p><em>Image: 7News Perth</em></p> <p>A group of 55 gym-goers are the lucky winners of a life-changing $80 million Powerball jackpot.</p> <p>The women were part of a syndicate at their Curves gym in Beldon, northern Perth.</p> <p>Sue, the owner of the gym, said they each chipped in $5 for the huge jackpot prize, and she spent all morning calling her clients to pass on happy news.</p> <p>The lucky gym-goers will each pocket $1.5 million.</p> <p>‘I have just had the greatest morning ringing people to tell them they have won $1.5 million,’ Sue told Triple M Perth’s breakfast program on Friday.</p> <p>‘There’s still about 10 people I haven’t been able to get a hold of yet.’</p> <p>Some of the winners were enjoying a Christmas dinner at an Italian restaurant when they learned of the win.</p> <p>'A group of us ladies from my gym were out at our Christmas dinner and one of the husbands rang and said, 'Hey, I think you ladies just won the lotto' and we said, nah,' Sue recalled.</p> <p>'So I got the ticket out and we checked the numbers and you should have seen the restaurant it went into absolute chaos… it turned to mayhem.'</p> <p>The numbers from draw 1333 were 27, 30, 4, 5, 33, 26 and 19 and the all-important Powerball number was 8.</p> <p>The division one ticket was purchased from Lotterywest.</p> <p>One in four Aussies were estimated to have bought a ticket ahead of the jackpot.</p> <p>A handful of clients at the Curves Beldon gym opted out of entering the draw, Sue said. But for the 55 women who have won, the money will be 'life-changing'.</p> <p>Sue has no plans to quit or retire on the winnings, but said it is a weight off her shoulders after her husband was made redundant at his job recently.</p> <p>'So, we were starting to get a little bit worried about what the future was holding for us so this has taken all that away now. We don't have to worry anymore, life's good,' she said.</p>

Money & Banking

Placeholder Content Image

16 things to never do at the gym

<p>Don’t be that person<br />It makes sense that you get ‘in the zone’ at the gym, enjoying your ‘me time’ and doing your utmost to make the most of your fitness time. But gyms are still public places! You still need to be respectful of others, and that means avoiding these behaviours that’ll make your fellow exercisers give you the stink eye (perhaps literally). Of course, now with the rampant spread of COVID-19 leading to some gyms being closed and others enacting strict rules to reduce the spread, there is a whole new set of gym faux pas.</p> <p>Don’t leave a mess behind<br />So, you need a mat, Bosu ball, an assortment of free weights, a foam roller, an incline bench, and a few kettlebells to complete your workout? Great – but when you’re done, remember the cardinal rule of any gym. “At the end of your workout, or as you’re done with each piece of equipment, put everything back,” says Dawn Bartolini, a lifestyle and weight-loss coach (who happens to have lost more than 45 kilos). “Your mama doesn’t work here!” On that note, put everything back where it belongs, not where it’s convenient.</p> <p>Don’t grunt the entire time<br />Look, we get it: you’re lifting sooo much weight. But no one is impressed: “Lifting heavy weights is hard, but if you’re grunting on every single set – you’re a tool,” says trainer, James Shapiro. “No one is impressed, you’re awarded no points, and no one will talk to you. Please relearn how to breathe properly, which will also help you make greater increases in strength and lean muscle.”</p> <p>Don’t make the locker room public<br />There’s really no need to catch up with your boyfriend on video chat while you’re touching up your makeup in the locker room. Please move this to the top of your list of things to never do at the gym, says Eve Dawes, trainer and yoga, spin, and Zumba instructor. “Do not FaceTime in the locker room. We are trying to shower and get changed, not be part of a peep show.”</p> <p>Don’t set up camp by the weight rack<br />There’s an unspoken ‘no-lift zone’ in every gym, and it’s called the weight rack. In fact, consider one and a half metres all around the weight rack off limits for your workout. “If you start a set of bicep curls while standing right in front of the rack, you block the entire gym from accessing the weights,” says certified personal trainer, Dani Singer. “Grab the weights you need, and find an open spot on the weight floor to perform your workout. Stay out of the weight rack area, unless you’re grabbing or returning your weights.”</p> <p>Don’t praise a stranger’s progress<br />Just as you would never assume a woman is pregnant, you should never offer unsolicited praise to fellow gymgoers –­ even if you think you are being kind by giving them a compliment. “I am not a skinny woman,” says Jeanette DePatie, a plus-sized, certified fitness instructor. “I have had several people come up to me over the years and say things to me that they believe are encouraging – like, ‘good for you!’, ‘Stick with it, and you’ll lose the weight in no time,’ or ‘It’s so great that you’ve started on your fitness journey.’ Obviously, they are completely unaware that I’m a 20-year licensed fitness teacher who is not exercising to lose weight. Don’t assume you know where somebody is in their exercise journey or that you know why they are exercising.”</p> <p>Don’t be a machine hog<br />There are only so many machines and pieces of equipment to go around at a gym – and during peak times that may mean you have to remember the lessons you learned in the sandbox during preschool. “Be courteous of others when you’re using the equipment,” says certified personal trainer, Michael Kuang. “If you see someone waiting to use the same thing, tell them how much longer you will be. Or better yet, offer to let them work in between your sets.”</p> <p>Don’t throw your weights<br />Unless you’ve joined a power-lifting or CrossFit gym, there’s no reason to bang your weights down on the ground in between sets. “Besides giving people a heart attack when a 100-kilo bar slams to the floor, you are seriously putting people at risk for a broken foot,” warns personal trainer, James Cappola. “If you are in a regular gym with a general population, you have to act accordingly. Don’t be the guy who comes in, attempts to lift a 100-kilo barbell, and then throws them to the floor because the last few reps are too much.” Either use a spotter or use less weight, bro.</p> <p>Don’t crowd the squat racks<br />If you aren’t doing a compound exercise – like a squat, deadlift, or shoulder press – then stay out of the squat racks. “This isn’t the place to do your bicep curls, because you can use dumbbells or other bars specifically for that,” explains Nick Rizzo, who has spent six years as a competitive powerlifter and four years training others. “This applies to all other types of random exercises you see people doing in squat racks.”</p> <p>Don’t belt out a tune<br />You’re in the zone and your playlist dishes up your favourite tune. What do you do? Start singing? No, thank you. You’re not at home in your shower and everyone outside your headphones can hear your hums, whistles, not to mention profanities as you try to rap alongside Cardi B. “Please, no singing at the top of your lungs,” says Bartolini. “Nobody needs to hear your ‘na-na-nas!’” Yes, you can have fun during your workout, but not to the point of distracting others.</p> <p class="p1"><em>Written by Jill Schildhouse. This article first appeared on <a href="https://www.readersdigest.com.au/healthsmart/fitness/16-things-to-never-do-at-the-gym?pages=1"><span class="s1">Reader’s Digest</span></a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.com.au/subscribe"><span class="s1">here’s our best subscription offer</span></a>.</em></p>

Body

Placeholder Content Image

The Block’s Scotty Cam shocks fans with isolation body

<div class="post_body_wrapper"> <div class="post_body"> <div class="body_text "> <p>While some are taking advantage of their time in lockdown to rest,<span> </span>The Block’s<span> </span>Scott Cam has a different approach and has been taking advantage of his home gym.</p> <p>The 57-year-old surprised fans with his new muscular frame on social media last week, explaining that he’s using his home gym to get fit before<span> </span>The Block<span> </span>hits TV screens later on this year.</p> <p>"Training hard in the cave gym during isolation," the Gold Logie winner wrote.</p> <p>"Trying to counteract my beer intake.”</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/B_TwA3CFszn/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/B_TwA3CFszn/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">Training hard in the cave gym during isolation....trying to counteract my beer intake</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/scottycamofficial/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank"> Scotty Cam</a> (@scottycamofficial) on Apr 22, 2020 at 8:39pm PDT</p> </div> </blockquote> <p>Cam has raised eyebrows in recent years, saying that once he hit 40, he’s “woken up the size of a doona”.</p> <p>"I've tried to stay fit and healthy, I don't mind a beer," he once said.</p> <p>"But as you get old the metabolism slows down and you struggle to keep the weight off."</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/B-Wd6poFJH1/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/B-Wd6poFJH1/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">A post shared by Scotty Cam (@scottycamofficial)</a> on Mar 30, 2020 at 1:27am PDT</p> </div> </blockquote> <p>Cam has been keeping fit in isolation, and fans are impressed with his progress.</p> <p>“Get it Scotty, earn those beers!” one fan commented.</p> <p>Others were thrilled he was using his home gym.</p> <p>“You finally finished your cave gym Scotty. I seen you on telly putting the flooring down for it. Looks great!” they said.</p> </div> </div> </div>

Body

Placeholder Content Image

“That looks so hard”: Fans stunned by Rebel Wilson’s incredible workouts

<p>After Rebel Wilson declared 2020 her “year of health”, fans were watching and waiting to see if the star stuck to her plans.</p> <p>She has since been hitting the gym with some very intense workouts, thanks to her fitness instructor Jono Castano Acero.</p> <p>He took to Instagram to show off just how hard Wilson has been working, as she smashed out a core and upper body workout using a medicine ball.</p> <p>“That’s it, as hard as you can,” the celebrity trainer can be heard saying in the background before counting down from seven to one.</p> <p>Captioning the post, Castano Acero wrote: “The ball didn’t stand a CHANCE! Work it gurl @rebelwilson.”</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/B8-BhmsJPCx/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/B8-BhmsJPCx/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">The ball didn’t stand a CHANCE!! Work it gurl @rebelwilson ❤️🙏 @dogpound @acerotrainingseries</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/jonocastanoacero/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank"> JONO CASTANO</a> (@jonocastanoacero) on Feb 24, 2020 at 4:13pm PST</p> </div> </blockquote> <p>Fans were quick to commend Wilson for her hard work, saying that she was “killing it”.</p> <p>“That ball didn’t stand a chance,” another said.</p> <p>Wilson first made the claim that 2020 was her year of health after overindulging in the holiday season.</p> <p>“Okay so for me 2020 is going to be called ‘The Year of Health’ — so I put on the athleisure and went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food which is going to be hard after the holidays I’ve just had,” she shared in an Instagram post.</p> <p>“But I’m going to do it! Who’s with me in making some positive changes this year?”</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-permalink="https://www.instagram.com/p/B6z53A8peHH/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" rel="noopener" href="https://www.instagram.com/p/B6z53A8peHH/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">A post shared by Rebel Wilson (@rebelwilson)</a> on Jan 2, 2020 at 12:43am PST</p> </div> </blockquote> <p>Fans rallied behind the star, saying that she’s already looking great.</p> <p>“I’m so proud of you! You look fantastic already with your weight loss,” one said.</p> <p>“You look great, you look absolutely beautiful beforehand and still now. Such a role model,” another wrote.</p> <p>“You already look amazing! Killing it! Any positive changes are good changes,” another fan said.</p> <p>In an interview with<em> <a rel="noopener noreferrer" href="https://www.eonline.com/news/1114205/rebel-wilson-s-personal-trainer-shares-her-daily-exercise-routine?cmpid=rss-000000-rssfeed-365-topstories&amp;utm_source=eonline&amp;utm_medium=rssfeeds&amp;utm_campaign=rss_topstories" target="_blank">E!</a>,</em> her trainer explained that he had created a specific program for Wilson that covered six days.</p> <p>Over the six days, the workouts cover High Intensity Interval Training (HIIT), mobility, weights and resistance as well as a rest period.</p> <p>Although he said that there haven’t been any challenging moments, he said it’s been an “absolute pleasure” working with Rebel as she is a “role model with great humour”.</p>

Body

Placeholder Content Image

How much of your budget should be spent on health and fitness

<p><span style="font-weight: 400;">For those with a budget, putting a price on health and fitness can be difficult. How much is too much?</span></p> <p><span style="font-weight: 400;">Head of Fitness Australia, a not-for-profit industry association, Barrie Elvish says that you shouldn’t use money to avoid exercising all together.</span></p> <p><span style="font-weight: 400;">"The very straightforward answer is that there is no cost to fitness, or there's as much as you want to spend," he says to </span><a href="https://www.abc.net.au/life/how-much-of-our-budgets-should-be-allocated-to-fitness/11769830"><span style="font-weight: 400;">ABC Life</span></a><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">"Cost is a consideration, only if you want to make it a consideration."</span></p> <p><span style="font-weight: 400;">He also says that if you feel like you must pay for fitness, it could be worth what you pay. </span></p> <p><span style="font-weight: 400;">"The cost of not being physically active, to your purse and your wellbeing, is significantly higher," he says.</span></p> <p><span style="font-weight: 400;">Others have found out a way to work out for free, without compromising on the social aspect.</span></p> <p><span style="font-weight: 400;">Bek Foley, 25, does a free weekly timed 5-kilometre fun run held at parks in her local area.</span></p> <p><span style="font-weight: 400;">"I just love the community. You see the same faces all the time, with everyone passing you and giving you a high five and cheering you on," she says.</span></p> <p><span style="font-weight: 400;">"It's all run by volunteers, and the fact we have that many people willing to give up their time adds to the atmosphere and keeps me coming back."</span></p> <p><span style="font-weight: 400;">However, some are willing to prioritise fitness and the cost it comes at as it is important to them.</span></p> <p><span style="font-weight: 400;">48 year old Brisbane cyclist Rachel Edwards owns 20 bikes and spends hundreds of dollars a week pedalling after her passion for cycling.</span></p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/B7TxAoepGAT/?utm_source=ig_embed&amp;utm_campaign=loading" data-instgrm-version="12"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div> </div> </div> <div style="padding: 19% 0;"></div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"></div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <p style="margin: 8px 0 0 0; padding: 0 4px;"><a style="color: #000; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none; word-wrap: break-word;" rel="noopener" href="https://www.instagram.com/p/B7TxAoepGAT/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank">❗️Competition alert 2010 I won my last @uci_cycling WC title in Australia. I am thrilled to go back to Down Under in one week with a new partner that refers to that year. 😎 Any guess? The ones that are right will have the chance to win a very special goodie box! Good luck! #cycling #TeamCancellara #Cancellara #timetrial #roadcycling</a></p> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;">A post shared by <a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px;" rel="noopener" href="https://www.instagram.com/fabian_cancellara/?utm_source=ig_embed&amp;utm_campaign=loading" target="_blank"> Fabian Cancellara</a> (@fabian_cancellara) on Jan 14, 2020 at 9:42am PST</p> </div> </blockquote> <p><span style="font-weight: 400;">"I like to compete, so my version of fitness is really also my social life," she says.</span></p> <p><span style="font-weight: 400;">"I'll avoid buying clothes and general stuff that honestly you often don't even need. We are so inundated with 'buy this' messages — I resist those. My retail therapy is usually bike fashion related."</span></p> <p><span style="font-weight: 400;">Financial advisor Victoria Devine says that it’s also important to keep in mind just how much fitness is costing you.</span></p> <p><span style="font-weight: 400;">"It's really important to remember that your values are not the values of other people," she says.</span></p> <p><span style="font-weight: 400;">"If fitness is what drives you, and you get excited about it, and it makes you happy, it's literally down to personal values.</span></p> <p><span style="font-weight: 400;">"Ask yourself, would you be upset if it was taken away? If the answer is yes, you can figure out how to make it work."</span></p>

Money & Banking

Placeholder Content Image

Why your New Year's resolution to go to the gym will fail

<p>Come January, <a href="https://www.washingtonpost.com/news/wonk/wp/2018/01/01/the-science-of-keeping-your-new-years-resolution/">40% of Americans will make New Years resolutions</a>, and <a href="https://www.statista.com/statistics/378105/new-years-resolution/">nearly half of them will aim</a> to lose weight or get in shape.</p> <p>But <a href="https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail">80% of New Year’s resolutions fail by February</a>, and gyms will experience a <a href="https://abcnews.go.com/Business/best-time-sign-gym-membership/story?id=21373583">decrease in traffic after the first and second months</a> of the year as those who made New Year’s resolutions to get in shape lose steam.</p> <p>As a lecturer at Binghamton and <a href="https://www.binghamton.edu/news/story/1737/binghamton-health-and-wellness-lecturer-earns-guinness-world-record/">former Olympic weightlifter, world champion powerlifter and strength coach</a>, much of my life has been spent in training halls and gyms around the country. People often ask me, “How do I stay motivated to work out?”</p> <p><iframe id="WFV9s" class="tc-infographic-datawrapper" src="https://datawrapper.dwcdn.net/WFV9s/1/" height="400px" width="100%" style="border: none;" frameborder="0"></iframe></p> <p><strong>Motivation and short-term objectives</strong></p> <p>Years back, when I was at the Olympic Training Center in Colorado Springs, Colorado, one of the sports psychologists told me that motivation is a lie.</p> <p>It took me years of experience and research to figure out why, but I believe she was right.</p> <p>Personally, I have no issues getting up on a cold and dark morning to train when a competition is drawing near. But when there is no immediate objective or goal in site, getting up that early is much harder.</p> <p>Motivation is driven by emotion and that can be positive, as long as it <a href="http://doi.org/10.1016/S0959-4388(96)80077-8">is used for a short-term objective</a>. For some, a New Year’s resolution can serve as a motivator. But since <a href="https://www.psychologytoday.com/us/blog/the-fundamental-four/201205/emotions-and-motivations">motivation is based on emotion</a>, it can’t last long.</p> <p>Think of it this way: No one can laugh or cry indefinitely, and that is exactly how we know that motivation will fail.</p> <p><a href="https://global.oup.com/academic/product/affective-neuroscience-9780195178050?cc=us&amp;lang=en&amp;">Emotion is a chemical release</a> yielding a physiological response. If someone attempting to get in shape is reliant upon this reaction to propel them towards working out, they are almost sure to burn out, just like with a resolution.</p> <p>When people buy gym memberships, they have the best of intentions in mind, but the commitments are made in a charged emotional state. Motivation helps with short-term objectives, but is virtually useless for objectives that require a greater length of time to accomplish.</p> <p>In other words, don’t totally discount the value of motivation, but don’t count on it to last long either because it won’t.</p> <p><strong>Discipline yields results</strong></p> <p>If motivation won’t help you reach your goals, what will?</p> <p>The answer is discipline. Discipline, as I define it, is the ability to do what is necessary for success when it is hardest to do so. Another way to think of it is having the ability, not necessarily the desire, to do what you need to when you least want to.</p> <p>Failure to get up when the alarm rings, the inability to walk away from a late night of partying before game day or eating a doughnut when you have committed to no processed sugar are all failures of discipline - not motivation.</p> <p>The keys to discipline are practice and consistency. Discipline means repetitive – and sometimes boring – action. There are no shortcuts. You can thank motivation for the first three weeks or so of your successful gym attendance, but after that you need to credit discipline.</p> <p>There is another clear line defining the difference between motivation and discipline. Motivation in and of itself typically fails to build other qualities necessary for advancement, but discipline does. Discipline <a href="https://books.google.com/books?hl=en&amp;lr=&amp;id=hy9mDwAAQBAJ&amp;oi=fnd&amp;pg=PT11&amp;dq=Discipline+builds+confidence&amp;ots=ga0Vo8UNjY&amp;sig=wsZ-N4x6NhasmmAnbGb610pbt3Y#v=onepage&amp;q=Discipline%20builds%20confidence&amp;f=false">develops confidence</a> and patience.</p> <p>Discipline builds consistency and consistency yields habits. It is those habits that, in the end, will ultimately define success.<em><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></em></p> <p><em><a href="https://theconversation.com/profiles/william-clark-887069">William Clark</a>, Adjunct Lecturer of Health and Wellness Studies, <a href="http://theconversation.com/institutions/binghamton-university-state-university-of-new-york-2252">Binghamton University, State University of New York</a></em></p> <p><em>This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-your-new-years-resolution-to-go-to-the-gym-will-fail-127090">original article</a>.</em></p>

Body

Placeholder Content Image

Man “breaks up” from gym with hilarious letter

<p>Anyone who’s ever tried to cancel a gym membership will know how onerous a process this can be, but for one man in the US who was asked to submit a written letter before opting out of his plan, this was an opportunity for a laugh.</p> <p>Robert Scucci was informed by Planet Fitness that he wouldn’t be able to cancel his membership over the phone, so he turned to his keyboard and wrote the following letter.</p> <blockquote class="twitter-tweet"> <p dir="ltr">Planet Fitness wouldn't let me cancel over the phone, and required a certified letter to cancel since I live in a different state now. I dropped this in the mail today. <a href="https://t.co/zkisWFjToJ">pic.twitter.com/zkisWFjToJ</a></p> — Bourbon &amp; Meat (@laughnowg) <a href="https://twitter.com/laughnowg/status/958761346413268993?ref_src=twsrc%5Etfw">January 31, 2018</a></blockquote> <p>The letter is nothing short of a masterpiece, as Scucci writes, “I don’t want you to be jealous, or to judge me based on this decision. That is not the Planet Fitness that I know and love.</p> <p>“I still love you, but more like a friend at this point. I’m sorry things couldn’t have been better between us.”</p> <p>But Scucci would soon learn that two could play at that game, with a representative from Twitter penning a lengthy response to his request which was just as heartfelt.</p> <p><img width="499" height="635" src="https://oversixtydev.blob.core.windows.net/media/7267880/planet-fitness-letter_499x635.jpg" alt="Planet -fitness -letter"/></p> <p><em>Image credit: Planet Fitness / Twitter </em></p> <p>What are your thoughts?</p>

Body

Placeholder Content Image

Casey Donovan's trainer reveals how singer lost 36kg without going to the gym

<p>Former Australian Idol star Casey Donovan has dropped five dress sizes and lost 36 kilograms, and now her personal trainer has revealed the secret to her success.</p> <p>The 29-year-old’s PT Ben Physick says the singer was able to shed the impressive amount of weight without going to the gym by following these three simple steps:</p> <blockquote style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 658px; padding: 0; width: calc(100% - 2px);" class="instagram-media"> <div style="padding: 8px;"> <div style="background: #F8F8F8; line-height: 0; margin-top: 40px; padding: 56.2037037037037% 0; text-align: center; width: 100%;"> <div style="background: url(data:image/png; base64,ivborw0kggoaaaansuheugaaacwaaaascamaaaapwqozaaaabgdbtueaalgpc/xhbqaaaafzukdcak7ohokaaaamuexurczmzpf399fx1+bm5mzy9amaaadisurbvdjlvzxbesmgces5/p8/t9furvcrmu73jwlzosgsiizurcjo/ad+eqjjb4hv8bft+idpqocx1wjosbfhh2xssxeiyn3uli/6mnree07uiwjev8ueowds88ly97kqytlijkktuybbruayvh5wohixmpi5we58ek028czwyuqdlkpg1bkb4nnm+veanfhqn1k4+gpt6ugqcvu2h2ovuif/gwufyy8owepdyzsa3avcqpvovvzzz2vtnn2wu8qzvjddeto90gsy9mvlqtgysy231mxry6i2ggqjrty0l8fxcxfcbbhwrsyyaaaaaelftksuqmcc); display: block; height: 44px; margin: 0 auto -44px; position: relative; top: -22px; width: 44px;"></div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/BdFt056hM2b/" target="_blank">A post shared by Casey Donovan (@caseydonovan88)</a> on Dec 24, 2017 at 7:03am PST</p> </div> </blockquote> <ul> <li><strong>Walking –</strong> Ben told <a href="https://au.be.yahoo.com/lifestyle/health-and-wellbeing/a/38643798/casey-donovans-weight-loss-coaching-works-trainer-shares-tips/" target="_blank"><span style="text-decoration: underline;"><em><strong>Be</strong> </em></span></a>that walking become an important part of Casey’s routine. <br /> “Casey was big on her morning steps and that was probably the reason for her good result. We told her not to join a gym, just focus on simple movement and food,” he explains.</li> <li><strong>Counting Carbs –</strong> Keeping track of her carbohydrate intake was also a important. <br /> “We follow a formula around carbs. We don't want low or high, we want just right, and we're very precise about the amount of carbohydrate your body needs to live on,” he said.<br />“And then when you're at that certain spot your body will use fat as fuel and when you maintain the right amount of movement the weight will fall off.</li> <li><strong>Accountability –</strong> Ben also explained how important accountability was to Casey. <br /> “You have to really want it. It has to be 10/10 level of commitment and if you're not quite there yet, we tell you to work out what is holding you back and come back when you're ready,” he said.</li> </ul> <p>What are your thoughts? Are you amazed by Casey’s weight loss transformation? </p>

Body

Placeholder Content Image

Here’s my idea for an outdoor gym for seniors

<p><em><strong>Maurice Broome, from Paraparaumu, Kapiti Coast, is a chartered accountant and small business adviser. He was sitting in his home office one day thinking about fitness. As he has an aversion to indoor gyms, he started thinking about designing an outdoor gym or senior park.</strong></em></p> <p>This article is for the benefit of our “senior” citizens – that is, those over 60 years of age. If that includes YOU please read on. If you think this excludes YOU, then read on and see what you can have when you become a senior.</p> <p>As our bodies get older sometimes we often slowdown from the active lifestyles we enjoyed during our 20s to 50s. Some bones start to creak, some muscles start to stiffen up and generally, we tend to move at a slower pace.</p> <p>Do you remember how in your youth you enjoyed swinging at those children’s playgrounds? If you have forgotten maybe ask a fellow neighbour, if they remember. If not, ask another neighbour! Now we “seniors” can regain increased mobility, tone those muscles up, get those bones moving and start to enjoy the “Senior Parks”.</p> <p>China was the first to initiate Senior Parks, after a national law came into effect that mandated fitness programs for all ages. Now there are Senior Parks in Finland, Spain (300 in Barcelona alone), USA, UK (Hyde Park, London), and within New Zealand you can find them in Auckland, Hastings, Hamilton and other places.</p> <p>First what is needed is an area of recreational reserve land say 100 metres by 35 metres.  </p> <p><img width="500" height="334" src="https://oversixtydev.blob.core.windows.net/media/37033/shutterstock_475364950_500x334.jpg" alt="Shutterstock _475364950"/></p> <p>Overseas there are often elaborate “air walkers”.</p> <p><img width="500" height="334" src="https://oversixtydev.blob.core.windows.net/media/37034/shutterstock_490755769_500x334.jpg" alt="Shutterstock _490755769"/></p> <p>How about doing this the “Kiwi way”? Finding what we want to suit our needs.</p> <p>There can be raised stepping blocks such as fence posts dug in the ground at various heights.</p> <p> <img width="500" height="334" src="https://oversixtydev.blob.core.windows.net/media/37036/shutterstock_565004290_500x334.jpg" alt="Shutterstock _565004290"/></p> <p>These could have hand rails beside them if needed, but remember this is to practise balance so it would be good to have rubber mats or safety approved sawdust or similar product. Yes, you can walk along these and you may need a companion for assistance – so this excursion becomes a social activity.</p> <p>Another useful piece of equipment for seniors can be a walking plank. Another opportunity to improve balance and co-ordination.</p> <p>Now I am sure you are asking what about arm exercises? Well how about two different sets – one at ground level and one above shoulder level.</p> <p><img width="500" height="334" src="https://oversixtydev.blob.core.windows.net/media/37035/shutterstock_490755808_500x334.jpg" alt="Shutterstock _490755808"/></p> <p>Let’s say all this takes about 15 to 20 minutes per person and then we may need a rest. Of course some bench seats would be useful.</p> <p>Now what do we have? We start to see seniors more active, not only within these Senior Parks but more social activity as well – increased membership to local clubs as these persons have found a new lease of life.</p> <p>So what are we waiting for? Do these parks need local council funding (in a long-term plan) or can the first Senior Park in your area be funded by local sponsorship/donations? Of course, it will be helpful to have local support groups support a submission to a local council; and together we start to see these facilities available for us seniors.</p>

Body

Placeholder Content Image

78-year-old grandmother lifts weights like a pro athlete

<p class="x_MsoNormal">For most people approaching their 80s, when it comes to exercise, low-impact, easy workouts are the way to go. However, this 78-year-old US grandmother has proven that getting older doesn’t necessarily mean slowing down.</p> <p class="x_MsoNormal">Shirley Webb’s previous workout of choice was mowing the lawn, until she joined a local gym and started exercising with a trainer. Webb told <a href="http://espn.go.com/espnw/culture/the-buzz/article/15085470/seventy-eight-year-old-shirley-webb-deadlift-225-pounds?ex_cid=sportscenterFB&amp;sf23278475=1" target="_blank">ESPN</a> she used to be unable to get off the floor or climb stairs without a railing. Since she began weightlifting, she can do both.</p> <p class="x_MsoNormal">How? Webb started weightlifting about six months ago and is already able to lift over 100kg! Her trainer, John Wright, says he’s never trained someone her age but that she’s an inspiration to those around her. "She's gotten to the point where everybody greets her and is just absolutely impressed."</p> <p class="x_MsoNormal">Webb doesn’t plan on slowing down anytime soon. "When I go to the gym and work out, when I leave, I feel so much better than I did when I went in, and I just feel so good. I feel tremendous."</p> <p class="x_MsoNormal"><strong>Related links:</strong></p> <p class="x_MsoNormal"><a href="http://www.oversixty.co.nz/health/body/2016/03/fitness-tips-from-75-year-old-tennis-champions/"><strong><em><span style="text-decoration: underline;">Fitness inspiration from a 75-year-old tennis champion</span></em></strong></a></p> <p class="x_MsoNormal"><a href="http://www.oversixty.co.nz/health/body/2016/03/exercises-you-can-do-sitting-down/"><strong><em><span style="text-decoration: underline;">5 exercises that you can do sitting down</span></em></strong></a></p> <p class="x_MsoNormal"><a href="http://www.oversixty.co.nz/health/hearing/2016/03/can-exercise-damage-your-hearing/"><strong><em><span style="text-decoration: underline;">Can exercise damage your hearing?</span></em></strong></a></p>

Retirement Life

Placeholder Content Image

Super seniors: “I run six times a week, do three gym session and have done 15 City2Surfs”

<p><em><strong>Over60 community member, Heather Waters, 62, shares her story of how she went from someone who could barely run to fitness enthusiast who hits the pavement six times a week.</strong></em></p><p>“When I was at school I loved to run, but back in those days I was a sprinter and didn’t keep it up. Then later in life my daughter was a long distance runner so I decided to get healthy.&nbsp;</p><p>It was 1991 and I was 39 years old when I started to run. I could barely run a lap of the oval – which is 400 meters. Fast-forward to 1991 and after I did my first City2Surf I was hooked. In total I have done 15 City2Surfs now and I just love it! Everyone should either run it or at least walk it once in a lifetime. The atmosphere is magic. &nbsp;</p><p>Back then I didn’t have much of a training program and only ran three kilometers at a time and thought that was pretty good. I now have more of an idea of how much training to do. There are also a lot of training programs online today which help you get ready for an event you enter.&nbsp;</p><p>When I began training for the half marathon in 2004 I found that tough, as we didn’t do near enough training. We started in February of that year and the run was in May. At that time I didn’t push myself enough in training and I really wish I had done a marathon when I was younger. Since then I have learnt to push it a bit – you see it was necessary to do some hill runs and sprints every week in preparation as these make you stronger and more able to push yourself.</p><p>For the City2Surf this year I put in a lot of work with training and it paid off. I did my best time that I have done for a good few years. My fitness program I have been maintaining is three gym sessions per week, which includes weights and cardio).&nbsp;On top of this I run about five to six times a week. The distance varies depending whether I have a run on the weekend or if I am training for a longer run.&nbsp;</p><p>There’s nothing like the feeling of achievement at the end of a long run. If you run for 30 minutes to one hour nothing else matters except that run. As well as enjoying the feeling of being healthy, I just love to exercise as it makes daily chores easier and it’s also very good for clearing the mind.&nbsp;Furthermore I have found that this type of exercise keeps my weight stable, my blood pressure, cholesterol and diabetes.</p><p>My advice to other over-60s who have never exercised is to start small! Just walk around the block and do that for a week or so till it feels easier then increase the distance. If you are able to, find a gym that does classes for older people as this might help ease you into some kind of regime.&nbsp;And if you want to start to run just run between the guideposts then walk the next set.&nbsp;You will soon get better. I am quite lucky, as I don’t have any trouble with motivation. I also have very good knees and hips, which can sometimes be a problem when one gets into the 60-plus age group. The hardest part of any sort of exercise is getting out of bed or getting off the couch. Once you have mastered that hurdle you will be half way there.”</p>

Insurance

Our Partners