Davina McCall, 58, on the tough but transformational exercise regime she swears by

When GH decided to launch a fitness challenge, there was only one woman we could turn to. Because honestly, who doesn’t want just a tiny slice of Davina McCall’s irrepressible energy for themselves?

In October, Davina designed a 31-day programme of fun, feelgood movement for GH readers – no equipment, no gym, no pressure. Just five minutes of each movement every day with a mat and your favourite playlist.

She hasn’t exactly slowed her pace since then. ‘My workout today,’ she recently wrote on Instagram, beneath a video of her shadowboxing in leopard-print leggings. ‘I absolutely love a fight. I literally want to go and run a marathon now!’

So should we all step up to this next level of the challenge and try shadowboxing ourselves? ‘Boxing is a surprisingly brilliant way to get moving and feel good,’ says Kim Hawley, GH’s fitness expert. Daunted? Don’t be. While contact boxing has been linked to brain trauma, you don’t actually need to get punched or swing a fist at anyone else to experience its benefits. ‘Boxing for fitness isn’t about stepping into a ring or investing in a mouthguard,’ Kim promises. ‘It’s the training that does the magic and keeps the brain ticking as much as the body, with drills to learn, remember and build on. Add in footwork and suddenly you’re working coordination, balance and focus all in one go.’

Shadowboxing like Davina – where you punch, defend and move as if you’re fighting an imaginary component – boosts heart rate, builds core strength, improves technique and burns calories. In fact, physical therapists have begun using non-contact boxing to help people with Parkinson’s disease manage their symptoms. It also acts as a major stress-reliever – just picture whatever’s getting under your skin that day.

‘A few rounds of punching thin air will have your heart racing,’ summarises Kim. ‘Even basic simple skipping does wonders for cardio and bone strength – you can even “air skip” so you don’t even need a rope! Unlike sports that rely on courts, clubs or other people, this is something you can dip into whenever you like,’ says Kim.

There are plenty of ways to give it a try – most gyms now run classes, and you can find online shadow boxing workouts, too. ‘It’s genuinely fun,’ says Kim. ‘If you’re looking for something a little different for your health and fitness routine, boxing might just land the punch.’

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