Fitness

Best sports and fitness equipment: Turn your home into a haven of good health

Published

4 weeks ago

June 6, 2024

Best sports and fitness equipment: Turn your home into a haven of good health

Whether you’re looking to build a comprehensive home gym or simply add a few key pieces to your fitness routine, our selection will help you make the right choice. Fret not and explore our top picks, including high-quality treadmills, walking pads, exercise cycles, and various gym equipment designed to meet all your workout needs.

With treadmills and walking pads, users can conveniently meet their cardio needs and fortunately, most of our picks don’t require extensive space. This way, you can burn calories and improve your cardiovascular health without taking over your space.

Exercise cycles are able to provide a low-impact workout that strengthens your legs and core and with our range of gym equipment, from weights to resistance bands, you can perform a full-body workout without leaving home. So, what are you waiting for? Take advantage of these incredible deals to invest in your health and fitness and turn your home into the ultimate wellness retreat.

1. Kore PVC 16 Kg Home Gym Set With One 3 Ft Curl And One Pair Dumbbell Rods With Gym Accessories, Black

The Kore PVC 10-40 Kg home gym set includes a 3 ft curl rod and a pair of dumbbell rods, along with essential gym accessories, making it a great addition to your home gym. With this versatile set, buyers can enjoy a comprehensive workout at home, catering to various strength training needs. With the PVC weights, buyers can enjoy ease of use and long-term durability, making it perfect for both beginners and seasoned fitness enthusiasts. So, what are you waiting for? Transform your home gym with this all-in-one set that is designed to take your fitness routine to the next level.

Specifications of Kore PVC 10-40 Kg Home Gym Set:

Weight range: 10-40 Kg

Rod lengths: Includes one 3 ft curl rod and a pair of dumbbell rods

Material: Durable PVC weights

Accessories: Comes with essential gym accessories for a complete workout setup

Reasons to buy	Reasons to avoid Advertisement
Versatile workout: Suitable for various exercises	Limited weight range: Max 40 Kg
Durable material: PVC weights ensure longevity	Space required: Needs storage space

What are buyers saying on Amazon?

Buyers praise its suitability for beginners and ease of use, along with performance and value. However, some report missing pieces and material issues.

Why choose this product?

Choose the Kore PVC Home Gym Set for its versatile workout options, durable materials, and comprehensive accessories, ideal for home fitness.

2. Lifelong FitPro Motorised Treadmill

The Lifelong FitPro (2.5 HP Peak) manual incline motorised treadmill is designed for home use and features 12 preset workouts and a maximum speed of 12km/hr. In addition, it includes a Bluetooth speaker for an improved exercise experience and also supports a maximum user weight of 100 kg. With this treadmill, you get a reliable and efficient workout solution that’s perfect for people who wish to maintain fitness at home. With its robust motor and user-friendly features, the Lifelong FitPro will deliver an enjoyable workout experience at home.

Specifications of Lifelong FitPro Motorised Treadmill:

Motor power: 2.5 HP Peak

Incline: Manual Incline

Preset workouts: 12 preset workouts

Maximum speed: 12 km/hr

Reasons to buy	Reasons to avoid
Versatile workouts: 12 preset programs	Manual incline: No automatic adjustment
Entertainment: Built-in Bluetooth speaker	Max speed: Limited to 12 km/hr

What are buyers saying on Amazon?

Most buyers like the treadmill’s speed, compactness, and affordability. They mention it works well with 8 speed levels and is easy to install. Mixed opinions on noise and size.

Why choose this product?

Pick the Lifelong FitPro for its versatile 12 preset workouts, built-in Bluetooth speaker, robust 2.5 HP motor, and user-friendly features.

3. Reach AB-110 BST Air Bike Exercise Cycle with Moving or Stationary Handle | with Back Support Seat & Twister | Adjustable Resistance | Fitness Cycle for Home Gym

The Reach AB-110 BST air bike is a marvel for gym rats. This exercise cycle offers multiple workout options with moving or stationary handles and includes a back support seat and twister. Still want more? With this bike, you can enjoy adjustable resistance levels catering to various fitness levels, making it great for home gyms. In essence, this fitness cycle provides an effective cardiovascular workout, promoting overall health and fitness from the comfort of your home. With the Reach air bike, you can reach the height of good health without having to leave the comfort of your home.

Specifications of Reach AB-110 BST Air Bike:

Handle type: Moving or stationary handles

Additional features: Back support seat and twister

Resistance: Adjustable resistance levels

Intended use: Fitness cycle for home gym

Reasons to buy	Reasons to avoid
Versatile workout: Moving or stationary handles	Compact design: Limited space required
Additional features: Back support seat and twister	Limited resistance levels: Few options for intensity adjustment

What are buyers saying on Amazon?

According to buyers, the bike offers realism, sturdiness, and ease of assembly. They value its appearance, performance, and affordability. Mixed opinions on comfort and durability.

Why choose this product?

Consider buying the Reach AB-110 BST Air Bike for its versatile workout options, adjustable resistance, back support seat, and compact design for home gyms.

Also Read: Best gym ball to achieve your fitness goals: Top 10 options to enhance your workout routine

4. PowerMax Fitness TD-M1 (4HP Peak) Pre-installed Motorized Foldable Treadmill for Home Use | Manual-Incline Treadmill | Semi-Auto Lubrication | Multifunction Console LCD Display, BT, Speaker, MP3, AUX

The PowerMax Fitness TD-M1 is a foldable treadmill designed for home use. It comes with a host of features and capabilities, including a 4HP peak motor and manual incline. It’s also equipped with semi-auto lubrication, a multifunction console with LCD display, Bluetooth, speaker, MP3, and AUX compatibility, making this treadmill a dependable workout companion with numerous options for added convenience. With its compact design, home gym owners will enjoy working out without compromising their available space. This way, you get an efficient cardio workout solution for all fitness levels.

Specifications of PowerMax Fitness Motorised Foldable Treadmill:

Motor: 4HP Peak

Incline: Manual

Lubrication: Semi-Auto

Console: Multifunction LCD Display with Bluetooth, Speaker, MP3, and AUX compatibility

Reasons to buy	Reasons to avoid Advertisement
Powerful motor: 4HP peak for efficient workouts	Manual incline: Lack of automatic adjustment
Convenient features: Bluetooth, speaker, MP3	Lubrication system: Semi-auto may require maintenance

What are buyers saying on Amazon?

Customers praise the treadmill’s ease of installation and user-friendliness, citing smooth operation and performance. They appreciate its durability, value, sturdiness, and quality. Mixed opinions on service and noise.

Why choose this product?

Buy the PowerMax Fitness TD-M1 for its powerful 4HP motor, convenient features like Bluetooth and MP3 compatibility, and foldable design for home use.

5. Reach Mini Bike Digital Pedal Exerciser | Home Exercise Equipment | Mini Cycle for Home Workout with Fixing Strap, Adjustable Resistance & LCD Display | for Light Exercise & Physiotherapy at Home

The Reach Mini Bike Digital Pedal Exerciser is a great choice for home workouts and physiotherapy. This exerciser comes with adjustable resistance, a fixing strap, and an LCD display, making it a convenient way to engage in light exercise. It’s also compact and may be used for multiple purposes, making this mini cycle an effective means to stay active and improve mobility from the comfort of your home. If you’re looking for a rehabilitation companion or a regular exercise tool, this practical tool will mark a worthy addition to any home fitness routine.

Specifications of Reach Mini Bike Digital Pedal Exerciser:

Adjustable resistance: Yes

Fixing strap: Included

LCD display: Yes

Exercise intensity: Light

Reasons to buy Advertisement	Reasons to avoid
Adjustable resistance: Tailored workout intensity	Limited exercise intensity: Designed for light exercise
LCD display: Track progress	Basic features: Few additional features

What are buyers saying on Amazon?

Buyers appreciate the stationary bicycle for its effectiveness and portability, ideal for home exercise and quick workouts. They value its quality, comfort, and value, but have mixed opinions on the display.

Why choose this product?

Check out the Reach Mini Bike for its convenience, offering adjustable resistance, LCD display, and portability for light exercise and physiotherapy at home.

Also Read: Best workout bike for home: Pedal toward your fitness goals with our 8 picks worth considering

6. PowerMax Fitness JOGPAD-2 Treadmill

The PowerMax Fitness JOGPAD-2 is a multi-purpose 2-in-1 treadmill and walking pad that offers a compact design for easy storage. With a 4.0HP peak motor, this treadmill provides a powerful workout experience. This treadmill has a slim profile that allows for convenient storage under the bed or sofa. In addition, it also comes with a remote controller and Bluetooth speaker for extra convenience and entertainment during workouts. Who is this ideal for? If you’re looking for options to stay fit at home, consider this treadmill that’s perfect for users who wish to stay active in compact spaces.

Specifications of PowerMax Fitness JOGPAD-2 Treadmill:

Motor: 4.0HP Peak

Design: 2-in-1 Compact Foldable (Treadmill + Under Desk Walking Pad)

Storage: Slim design for under bed or sofa storage

Features: Remote controller, Bluetooth speaker

Reasons to buy	Reasons to avoid
2-in-1 design: Treadmill and Walking Pad	Limited features: Basic functionality
Compact and foldable: Easy storage	Motor power: Peak power may not suit all users

What are buyers saying on Amazon?

Buyers appreciate the treadmill’s quality, ease of installation, value, and portability. Mixed opinions exist on speed and noise levels.

Why choose this product?

Pick the PowerMax Fitness JOGPAD-2 for its versatile 2-in-1 design, compact foldable structure, remote controller, and Bluetooth speaker convenience.

7. Reach NM-200 Curved Manual Treadmill

The Reach NM-200 Curved Manual Treadmill is designed for a well-rounded workout experience for walking, jogging, and running. This treadmill comes with a maximum user weight of 150kgs and provides a sturdy platform for a full-body workout, making it ideal for home gyms. With this treadmill, users can achieve their fitness goals with cardio exercises tailored to their needs. In addition, its curved design means a natural running motion, promoting better form and reduced joint impact for a hard-hitting workout session everyday at home. Bring one home today!

Specifications of Reach NM-200 Curved Manual Treadmill:

Type: Curved Manual Treadmill

Maximum user weight: 150kgs

Fitness functionality: Walking, Jogging, Running

Usage: Suitable for Home Gyms

Reasons to buy Advertisement	Reasons to avoid
Versatile workout: Walking, Jogging, Running	Manual operation: Requires physical effort
High weight capacity: Supports up to 150kgs	Limited features: Basic functionality

What are buyers saying on Amazon?

The treadmill’s space-saving design, value, quality, and comfort, with a spacious running pad and ease of use are appreciated by users. There are mixed opinions on noise and service.

Why choose this product?

Pick the Reach NM-200 for its versatile fitness functionality, sturdy build supporting up to 150kgs, and effective full-body cardio workout capability.

Also Read: Best air bike for your home gym: Pedal your way to fitness with top 10 picks for intense workouts

8. amazon basics Air Bike Exercise Cycle With Moving Or Stationary Handles, Adjustable Cushioned Seat, Max User Weight 110 Kg, Multi

The Amazon Basics Air Bike is a worthy consideration for your exercise needs. Why do we say that? This bike promises diverse usage with moving or stationary handles and an adjustable cushioned seat. It comes with a maximum user weight of 110 kg and accommodates users of various sizes. This exercise cycle provides a full-body workout that promotes cardiovascular health and muscle toning. In addition, its sturdy build ensures stability during intense workouts, making it a reliable addition to any home gym. Look no further and enjoy personalised fitness routines with this multifunctional exercise cycle from Amazon Basics.

Specifications of Amazon Basics Air Bike:

Handle type: Moving or stationary handles

Seat: Adjustable cushioned seat

Maximum user weight: 110 kg

Functionality: Multifunctional

Reasons to buy	Reasons to avoid
Versatile handles: Moving or stationary	Limited weight capacity: Max 110 kg
Adjustable seat: Cushioned for comfort	Basic functionality: Few additional features

What are buyers saying on Amazon?

Most buyers value the stationary bicycle for its affordability, performance, and easy installation. However, some report issues with service. Mixed opinions on noise and quality.

Why choose this product?

Pick the Amazon Basics Air Bike for its versatile handles, adjustable cushioned seat, and sturdy build supporting up to 110 kg.

What specific fitness goals do you wish to meet with fitness and sports equipment?

If your goal is to improve cardiovascular health, cardio equipment like treadmills or stationary bikes may be suitable. For strength training, consider weightlifting equipment.

How much space do you have available for fitness and sports equipment?

Measure the available space in your home or gym to ensure the equipment fits comfortably without overcrowding.

What is your budget for fitness and sports equipment?

Determine a budget based on your limits and the quality of equipment you require. Consider both upfront costs and potential long-term maintenance expenses.

What features of fitness and sports equipment are essential for your workouts?

Consider factors such as adjustable resistance, workout programmes, display features, and durability to ensure the equipment meets your specific needs and preferences.

Also Read: Best home fitness cycle: 10 smooth, quiet, and effective picks to meet your workout needs everyday

Factors to consider while buying fitness and sports equipment

Fitness goals: Consider your specific fitness objectives, whether it’s weight loss, muscle gain, or cardiovascular health.
Space: Evaluate the available area in your home or gym to ensure the equipment fits comfortably.
Budget: Determine a realistic budget based on the quality and features you require.
Quality and durability: Invest in equipment made from durable materials to ensure longevity and safety during workouts.
Versatility: Choose equipment that offers a variety of exercise options to accommodate different workout routines.
Safety features: Look for equipment with safety features such as secure grips, adjustable settings, and emergency stop buttons.
User-friendly: Opt for equipment that is easy to use and adjust, with clear instructions and intuitive controls.
Warranty and support: Check the warranty coverage and available customer support services to address any issues or concerns after purchase.

Also Read: Best manual treadmill: Top 10 options to boost your home workout experience, pick from the budget-friendly options

Top 3 features of best sports and fitness equipment

Best sports and fitness equipment	Workout Device Type	Workout Features Advertisement	Target
Kore PVC Home Gym Set	Home Gym Set	Dumbbells, Curl Bar, Gym Accessories	Strength Training
Lifelong FitPro Treadmill	Motorized Treadmill	Manual Incline, Preset Workouts, Bluetooth Speaker	Cardio
Reach AB-110 BST Air Bike Exercise Cycle	Air Bike	Moving/Stationary Handle, Back Support Seat, Adjustable Resistance	Cardio
PowerMax Fitness TD-M1 Treadmill	Motorized Treadmill	Manual Incline, Semi-Auto Lubrication, Multifunction Console	Cardio
Reach Mini Bike Digital Pedal Exerciser	Mini Exercise Cycle	Fixing Strap, Adjustable Resistance, LCD Display	Light Exercise
PowerMax Fitness JOGPAD-2 2-in-1 Treadmill	Foldable Treadmill	Under Desk Walking Pad, Remote Controller, Bluetooth Speaker	Cardio
Reach NM-200 Curved Manual Treadmill	Curved Manual Treadmill	Walking, Jogging, Running	Full Body Workout
Amazon Basics Air Bike Exercise Cycle	Air Bike	Moving/Stationary Handles, Adjustable Seat, Multi-functional	Cardio

You don't think pole dancing's for you? That's what Stacey thought too and now she's 'obsessed'

Published

24 mins ago

July 1, 2024

Press Room

You don't think pole dancing's for you? That's what Stacey thought too and now she's 'obsessed'

Stacey Windsor gets some funny looks when she explains what activity got her hooked on fitness.

The Naracoorte local has been a dancer her whole life but, when it came to finding a way to stay fit throughout adulthood, she could never quite get into conventional sport.

That’s when she tried pole dancing, despite initially feeling that swinging around a pole in front of people probably wasn’t for her.

“I just saw classes advertised in my local neighbourhood, so I went along and I just fell madly in love with it,” she says.

Stacey Windsor started pole dancing for fitness while living in Melbourne.(ABC South East SA: Sam Bradbrook)

“I finally understood how it felt to be strong and to really challenge myself.

“I’ve always done dance for fun, but now it’s added that element of fitness that I never understood, but now I’m obsessed.”

After a stint away from Naracoorte in Melbourne, Ms Windsor, who performs and teaches under the stage name Dee Dee, is back in her home town and has established her own pole dancing studio.

Ms Windsor says pole dancing is a tough workout.(ABC South East SA: Sam Bradbrook)

Despite Naracoorte being known as a small, conservative country town, she hopes it will take off with locals looking for a challenge.

“I always tell people it’s harder than it looks but it’s also really addictive and way more fun than anything I’ve ever done,” she says.

“You don’t need anything to start, I think that’s one of the biggest myths where people say, ‘Now I want to get fit before I start.’

“No, you get yourself fit doing this.”

‘It changed my life’

Naracoorte mum Imogen Fudge has a similar background to Ms Windsor, as she too grew up dancing in a range of disciplines.

She is one of the first Naracoorte women to sign up for pole classes and said she wanted to rebuild her core strength after having a baby.

Naracoorte mum Imogen Fudge with her daughter, Maeve.(Supplied)

“There’s a bit of a social side of it as well. Being a mum and getting out and about is important,” she says.

“It will be really good, I think, for both my mental health and for my physical fitness as well, allowing me to build up my core strength again.

“You don’t realise how much you use and lose your core when you have a baby.”

Pole dancing has existed for centuries and has long been associated with the sex industry.

Ms Windsor says the discipline’s reputation does make some locals raise their eyebrows when she tells them about her job.

But, she says, pole dancing’s history should be celebrated.

“There is this dichotomy of strength and vulnerability,” she says.

“It takes a lot of bravery to bare yourself physically and emotionally like that but there’s also a vulnerability side of showing yourself and being that open.

“It’s not too far to say it’s changed my life.”

Ms Windsor says pole dancing shouldn’t be judged by its past reputation.(ABC South East SA: Sam Bradbrook)

Ms Windsor says those who may look down on pole dancing should come and give it a try.

“I found aspects of myself that I never dreamed that I would express, let alone put on a stage,” she says.

“If you see me walking down the street, I’m not the sort of person who you’d think would be up in lingerie for everyone to see.

“But I started off in my long shorts, thinking ‘I’ll never have to bare my body, it’s not for me.’”

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Posted 6 hours agoMon 1 Jul 2024 at 8:07pm, updated 6 hours agoMon 1 Jul 2024 at 8:08pm

Fitness

To Better Control Blood Sugar, Look to the Time of Day You Exercise

Published

7 hours ago

July 1, 2024

Press Room

To Better Control Blood Sugar, Look to the Time of Day You Exercise

New research points to the benefits of exercise timing on blood sugar regulation, pointing to evening exercise as the best option.
Researchers say to focus on moderate- to vigorous-intensity exercise done after 6 p.m. to lower blood glucose levels.

Although blood sugar control is essential for those with diabetes, it’s also key for maintaining health overall. Research indicates that blood sugar levels can affect a range of physical functions, including hormone regulation, body composition, digestive processes, and even cognitive health.

That’s why keeping control of blood glucose levels is important, and one way to help might include doing moderate- to vigorous-intensity exercise in the evening, according to a new study in Obesity.

Researchers looked at 186 men and women who were overweight or had obesity and were diagnosed with at least one metabolic impairment, such as high blood pressure or high cholesterol. Over a 14-day period, researchers tracked their physical activity and glucose levels, along with the time of day for exercise. Morning exercise was defined as before noon, with afternoon exercise between noon and 6:00 p.m, and evening exercise after that.

At the end of the two weeks, those who did more than 50 percent of their exercise in the evening had significantly lower glucose levels compared to those who were sedentary, and better glucose regulation than participants who mainly exercised in the mornings or afternoons.

The effects were especially notable for those who’d struggled with regulating their blood sugar before participating in the study, according to co-author Antonia Clavero Jimeno, Ph.D.(c), researcher in the department of physical education and sports at the University of Granada in Spain.

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Although the study participants were specifically chosen based on metabolic factors and sedentary behavior, he told Bicycling that previous evidence has shown that the results might be the same for those without those factors, and who already exercise regularly.

“In fact, the impact of both physical activity volume and timing for glycemic control may be amplified in those with higher activity levels,” he said.

That’s backed up by previous research looking at active people who were assessed for blood sugar changes based on when they exercised. In that study, published in 2022, those who performed moderate-to-vigorous activity in the afternoon had 18 percent lower insulin resistance compared to morning exercisers, and the evening group fared even better, with a 25 percent reduction in insulin resistance.

One factor that was not explored in either study was the role of dietary changes, and this is an area that needs more research, said Clavero Jimeno. Determining whether a strategy like time-restricted eating—also called intermittent fasting—would be helpful or harmful to glucose regulation when paired with evening exercise is a next step, and is already being studied by Clavero Jimeno and his team.

“Dietary intake is, of course, recognized as crucial for glycemic control, and may influence the results overall,” he said. “But in the absence of that information, this current study does emphasize that if you want better control of your glucose levels, evening exercise, done at a higher intensity, may be beneficial.”

Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.

Fitness

I exercise less than ever but I'm still fit at 68 – here's how

Published

14 hours ago

July 1, 2024

Press Room

I exercise less than ever but I'm still fit at 68 – here's how

Exercise has never been a chore for me. It’s how I start my day and I look forward to it, which I know some people will find hard to believe.

Just a few short years ago I had quite a weekly routine that saw me do two yoga classes, at least one long hike and between four to six gym sessions a week. These sessions would alternate between cardio and weights, each session an hour or more long.

But then came the pandemic. I was the last person left in my gym before we locked down. I vividly remember my last workout because I looked around and there was no one else there. Just me and all the machines. I thought to myself, “What if they close the gyms, what will I do?”

Glynis’ workout routine changed during the pandemic

The next day we were in lockdown and my exercise regime has never been the same since. Even now, more than two years after the pandemic, I hardly ever go to the gym. And I feel great and just as fit as before.

How is this possible I hear you ask?

To begin with, there was no choice. We were in lockdown and that was that. I did what many people did and discovered the many workout videos available on YouTube.

I invested in some weights and tried to keep up with my previous regime. Yoga classes were by Zoom and walks in the park were still possible.

But inevitably things began to shift. I found I was using slightly lighter weights as the YouTube workouts tended to have more repetitions and therefore a lighter weight was needed. And I found most of the sessions I was doing were just thirty minutes long, half the length I was used to.

INSPIRATION: Just like Victoria Beckham, I’ve ditched restrictive diets and punishing exercise at 50

This suited me because the pandemic turned out to be a very busy time for me. While most actors were completely unable to work, I found myself doing a lot of voiceovers, mostly narrating documentaries. I was able to do this from home and did forty documentaries in the first lockdown period alone. I also expanded my Ageless by Glynis Barber website

Smiling woman in a green shirt — Glynis has a relaxed approach to working out

I had founded the website ten years previously to share my health, beauty and pro-ageing tips, after being asked constantly about what my secret was on social media. The pandemic gave me time to create an Ageless YouTube channel as well and to put Ageless on Instagram.

At the tail end of the pandemic, I got cast in Hollyoaks and so began a weekly commute to Liverpool.

I was filming five days a week most weeks with early starts and a late finish. Working out became almost impossible. And so, my already somewhat reduced routine, became almost non-existent.

I would work out on the weekends and if ever I had a morning off during the week, I would try and squeeze one in. But I was also tired. What with commuting, filming, writing Ageless articles, making YouTube videos as well as doing my voiceovers, I was run ragged. I felt like I had three full-time jobs, and something had to give.

Pushing myself too far

I’ve always been a person who pushes herself, who tries to do everything thrown at her, but it was all too much.

I felt a real shift in my thinking at this point. I decided I was going to cut myself some slack. For the first time in my adult life, I was going to give myself permission not to work out and not to feel bad about it.

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I would do it whenever I could and when I felt up to it. I got into the routine of getting up ten minutes earlier on filming days and would do a ten-minute yoga routine. This gave my body a wonderful stretch and it was amazing how this short routine set me up for the day.

Listening to my body

There were also days off when I just felt so exhausted from my gruelling schedule that I felt a workout was not the right thing for me. Instead, I would take my dog for a walk. This felt good and I started really listening to my body and what it needed.

My workouts now depend on the time I have available and how I feel. I’ve found the YouTube videos at home so wonderfully convenient and wonder where I used to find the time to drive to the gym and do those long workouts.

Woman in gym clothes in a workout studio — Glynis is less strict about her exercise regime at 68

I now go to the gym occasionally but have been too busy for it to become a regular thing. Now that I’ve finished with Hollyoaks filming, I will make more of an effort and will probably go at least once a week. But I’ve found that the thirty-minute sessions at home suit me. I no longer feel the need for longer sessions.

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The proof

Research shows that I may be onto something here. Make no mistake, we need exercise, but the latest research shows that we don’t need to do long or intense sessions. In fact, the research shows that many people, in their quest for health, are, in fact, overdoing it.

Dr. James O’Keefe, a cardiologist with the Mid-America Heart Institute at St. Luke’s Hospital in Kansas City, published a meta-analysis with three co-authors on the subject. Dr. O’Keefe says that the first twenty minutes of exercise give you the most benefit.

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His systematic review showed that if you move from a sedentary lifestyle to gently starting to exercise, you will have a decrease in many chronic diseases as well as mortality.

In other words, the benefits of exercising are immense. But he also found that people at the other end of the spectrum, doing a high volume of vigorous exercise, start to lose those benefits.

He goes on to say, however, that you can’t overdo moderate exercise, loosely defined as still being able to have a conversation while working out.

woman smiling in a dark top — Glynis’ workout regime shifted

He classes many regular everyday activities as moderate exercise eg. gardening, walking, swimming or housework. There are more health benefits to these moderate activities than vigorous exercise.

Exercise for over 45s

He stresses that over the age of 45, exercise should be fun and more about stress reduction and less about competitiveness. And whilst strength training is important for improving muscle mass, which declines as we age, we only need 20-40 minutes of it, twice, and no more than three times, a week. He calls this the sweet spot for longevity.

The takeaway from all of this is, too much exercise can backfire, being sedentary is bad and gentle or moderate exercise is good for us.

My reduced regime

This explains why my reduced regime and thirty-minute sessions are working well for me. It also explains why, over the last couple of years when I’ve been so busy, walking was often more beneficial for me than a workout.

In fact, Dr O’Keefe talks about the many benefits of spending time in nature, something I’ve often talked about on Ageless. Being surrounded by greenery can reduce blood pressure and improves our mood. It helps alleviate anxiety, supports our immune system and can even help improve sleep.

Walking in a park, or even a tree-lined street, is a wonderful exercise in every way. And walking is one of the best exercises there is.

This new gentle way of exercising feels right for me at this moment in time. I look back on my old routine with awe. It was impressive for sure, but that was then, and this is now. The important thing is that I’m still very active, I exercise in some way whenever I can, but I’ve taken the pressure off myself and feel good for it.

Introducing HELLO!’s Second Act

Two women out shopping for the day, taking a break and sitting down on a couch in a clothing store together.

HELLO! wanted to create a space dedicated to sharing incredible stories from midlife; somewhere you can find inspiring stories of like-minded women, living their best life beyond 45.

Enter, Second Act…

For too long, we were expected to fade into the background when we hit 45, but we’re here to reframe your Second Act as a celebratory, exciting new chapter with endless possibilities ahead.

From women who embarked on new careers in their fifties, to those who travelled the world alone after their children left home, to women who finally felt confident when they reached their forties, Second Act is devoted to celebrating the incredible stories of midlife, and we’d love to have you along for the journey – because being part of a community makes everything more enjoyable.

Visit HELLO!’s Second Act hub

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