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Fitness
I'm a personal trainer and this is why 11 minutes of daily exercise can save your life
Personal trainer Lavina Mehta is on a mission to get the nation moving. Awarded an MBE in 2020 for her services to health and fitness, the 46-year-old coach is known for the workout videos she hosts on YouTube with her mother-in-law Nishaben, as well launching the ‘Get UK Asians Fit’ campaign.
Now she’s released her debut book, The Feel Good Fix, in which she shares her personal toolkit of food hacks, workouts and wellness exercises, all designed to boost fitness and mood in the menopause years and beyond. “I want people to start moving, whatever their age. It’s never too late to start,” she tells HELLO!. “But midlife is the time that we really need to focus and invest in our health for our long-term wellbeing and future.”
The mum of three talks to HELLO! about her guide to exercise snacking and how she’s helping to break the stigmas around women’s health.
Lavina, how did you get into fitness?
“Growing up, I wasn’t into fitness – there isn’t enough awareness about the power of exercise for South Asian women. But 16 years ago, I gave up my job to become a mum and after losing my father-in-law very suddenly to a brain tumour and having some health scares of my own, I started to rethink my health.
“I joined the gym – I had put on so much weight, it was getting unhealthy, although it’s not about how we look, more how we feel and the magic of exercise. I invested in a personal trainer, who was a specialist in strength training, and lifting weights transformed my body and mental health. My slogan, ‘Exercise for sanity, not vanity’, got me through some of the hardest challenges.
“I qualified as a personal trainer and started training my friends in my home basement. Then, in 2019, I kicked off a national campaign because I was so alarmed about statistics around UK Asians being so physically inactive and the higher risks of diabetes and heart disease. The rest is history.”
What inspired you to write The Feel Good Fix?
“From my own experience and the menopause revolution. Also, so many of us are busy, juggling home, work and family pressures alongside the symptoms of menopause.
“This feel-good toolkit works for me and so many other women I’ve trained. It helps remove the barriers people have around exercise. The Government guidelines around physical activity can be really daunting, so this is a bit more approachable, flexible and sustainable. Hopefully it’s going to give a lot of people the confidence they’ve been lacking.”
What is ‘exercise snacking’?
“It’s short, bite-sized amounts of movement that you can do throughout the day, and the book has snacks that range from one minute to three, five and ten. Studies show that 11 minutes of daily exercise can substantially reduce a person’s risk of early death and heart disease, and science shows us that even a minute counts and that exercise snacking can be as effective, if not more, than the hour-long workout that we can’t fit into our busy lifestyles.
“I am very passionate about disease risk reduction, especially diabetes, dementia, osteoporosis, cancers and heart disease. Exercise snacking is so good at helping with metabolic health and maintaining a healthy weight, which reduces the risk of chronic diseases.
© Lavina Mehta“Little and often is the best way to fit it in. You can piggyback these snacks onto your existing lifestyle, like brushing your teeth on one leg or doing a strength snack while the kettle’s boiling and a shoulder-floss snack at your desk.”
What advice do you have for women who worry about bulking up by lifting weights?
“You’re not going to bulk up – let’s stop that myth straight away. Strength training is crucial for our health because we lose muscle mass and bone density from around the age of 30 and it’s accelerated through perimenopause, menopause and beyond, which can lead to osteoporosis. It’s important for our bone, brain, heart, muscle and mental health. Start off small, even with simple bodyweight exercises, and increase your weights gradually over time.”
Are there any effective exercises to address low energy or brain fog?
“Squats are the king of lower-body exercises, and for energising your body, there’s one called the Superbrain Snack. It’s a holistic technique where you squat, cross your arms and connect your tongue to the roof of your mouth, and then clasp your earlobes with the opposite thumb and forefinger. Inhale deeply and lower into a squat. Repeat for 2-3 minutes or ten to 21 reps. This stimulates acupressure points on your earlobes and sends signals to the brain, boosting your cognitive clarity.”
What was your first perimenopause symptom?
“On my 40th birthday, I noticed I was getting erratic periods, but like a lot of women, you suppress it and think: ‘It’s because I’m busy, stressed and there’s a lot going on.’ My family were getting frustrated with me, saying: ‘I’ve told you that before, Mum, you’re forgetting everything.’ My grandmother had Alzheimer’s and when I started forgetting people’s names or what I was doing at certain times, I was really worried it was early onset dementia.
© Lavina Mehta“During the pandemic, I had symptoms like numbness in my hands during the night, rosacea suddenly appeared and anxiety, but I never joined the dots. It was only when I watched Davina McCall’s documentary Sex, Myths & the Menopause two years ago, and saw the changes in the brain, the penny dropped that I was going through perimenopause.”
How can we destigmatise conversations about the menopause?
“As a South Asian woman, there are so many taboo subjects around women’s health – periods and sex, let alone menopause. But South Asian women can go through menopause five or six years earlier than the average white female and perimenopause can be a decade before that. Women in their late 30s need to be aware, stay in tune with their bodies and log symptoms. Be prepared, not scared. Start normalising the conversation.
“I openly share my own experiences, but I’m also a patron for Menopause Mandate. It’s important to educate and empower ourselves with knowledge, and to advocate for yourself.”
What do you wish you’d known before the perimenopause?
RELATED: 10 best menopause supplements with top reviews to have on your radar – plus expert tips
“The power of lifestyle changes and exercise. I wish I had started earlier, but it’s never too late, no matter what age you are. I’ve seen that with the free workouts I do for the elderly every week with my mother-in-law.”
© Lavina MehtaThe Feel Good Fix by Lavina Mehta (Penguin, £18.99) is available now.
research review
People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.
Fitness
These 20-Minute Burpee Workouts Replaced His Entire Gym Routine – and Transformed His Physique
While many swear by them, most people see burpees as a form of punishment – usually dished out drill sergeant-style by overzealous bootcamp PTs. Often the final blow in an already brutal workout, burpees are designed to test cardiovascular fitness, muscular endurance and mental grit. Love them or loathe them, they deliver every time.
For Max Edwards – aka Busy Dad Training on YouTube – they became a simple but highly effective way to stay fit and lean during lockdown. Once a committed powerlifter, spending upwards of 80 minutes a day in the gym, he was forced to overhaul his approach due to fatherhood, lockdown and a schedule that no longer allowed for long, structured lifting sessions.
‘Even though I was putting in hours and hours into the gym and even though my physique was pretty good, I wasn’t becoming truly excellent at any physical discipline,’ he explained in a YouTube video.
‘I loved the intentionality of training,’ says Edwards. ‘The fact that every session has a point, every rep in every set is helping you get towards a training goal, and I loved that there was a clear way of gauging progression – feeling like I was developing competence and moving towards mastery.’
Why He Walked Away From Powerlifting
Despite that structure, Edwards began to question whether powerlifting was sustainable long-term.
‘My sessions were very taxing on my central nervous system. I was exhausted between sessions. It felt as if I needed at least nine hours of sleep each night just to function.’
He also noted that his appetite was consistently high.
But the biggest drawback was time.
‘I could not justify taking 80 minutes a day away from my family for what felt like a self-centred pursuit,’ he says.
A Simpler Approach That Stuck
‘Over the course of that year I fixed my relationship with alcohol and I developed, for the first time in my adult life, a relationship with physical training,’ says Edwards.
With limited time and no access to equipment, he turned to burpees. Just two variations, four times a week, with each session lasting 20 minutes.
‘My approach in each workout was very simple. On a six-count training day I would do as many six-counts as I possibly could within 20 minutes. On a Navy Seal training day I would do as many Navy Seal burpees as I could within 20 minutes – then in the next workout I would simply try to beat the number I had managed previously.’
This style of training is known as AMRAP – as many reps (or rounds) as possible.
The Results
Edwards initially saw the routine as nothing more than a six-month stopgap to stay in shape. But that quickly changed.
‘I remember catching sight of myself in the mirror one morning and I was utterly baffled by the man I saw looking back at me.’
He found himself in the best shape of his life. His energy levels improved, his resting heart rate dropped and his physique changed in ways that powerlifting hadn’t quite delivered.
‘It has been five years since I have set foot in a gym,’ he says. ‘That six-month training practice has become the defining training practice of my life – and for five years I have trained for no more than 80 minutes per week.’
The Burpee Workouts
1/ 6-Count Burpees
20-minute AMRAP, twice a week
How to do them:
- Start standing, feet shoulder-width apart
- Crouch down and place your hands on the floor (count 1)
- Jump your feet back into a high plank (count 2)
- Lower into the bottom of a push-up (count 3)
- Push back up to plank (count 4)
- Jump your feet forward to your hands (count 5)
- Stand up straight (count 6)
20-minute AMRAP, twice a week
How to do them:
- Start standing, feet shoulder-width apart
- Crouch down and place your hands on the floor
- Jump your feet back into a high plank
- Perform a push-up (chest to floor)
- At the top, bring your right knee to your right elbow, then return
- Perform another push-up
- Bring your left knee to your left elbow, then return
- Perform a third push-up
- Jump your feet forward
- Stand or jump to finish
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
You check your smartwatch after a run. Your fitness score has dropped. You’ve burnt hardly any calories. Your recovery score is really low. It’s telling you to take the next 72 hours off exercise.
The worst bit? The whole run felt amazing.
So why is your watch telling you the opposite?
Ultimately, it’s because smartwatches and other fitness trackers aren’t always accurate.
Smartwatches can shape how you exercise
Using wearable fitness technology, such as smartwatches, has been one of the top fitness trends for close to a decade. Millions of people around the world use them daily.
These devices shape how people think about health and exercise. For example, they provide data about how many calories you’ve burnt, how fit you are, how recovered you are after exercise, and whether you’re ready to exercise again.
But your smartwatch doesn’t measure most of these metrics directly. Instead, many common metrics are estimates. In other words, they’re not as accurate as you might think.
1. Calories burned
Calorie tracking is one of the most popular features on smartwatches. However, the accuracy leaves a lot to be desired.
Wearable devices can under- or overestimate energy expenditure (often expressed as calories burned) by more than 20 per cent. These errors also vary between activities. For example, strength training, cycling and high-intensity interval training can lead to even larger errors.
This matters because people often use these numbers to guide how much they eat.
For example, if your watch overestimates calories burned, you might think you need to eat more food than you really need, which could result in weight gain. Conversely, if your watch underestimates calories burned, it could lead you to under-eat, negatively impacting your exercise performance.
2. Step counts
Step counts are a great way to measure general physical activity, but wearables don’t capture them perfectly.
Smartwatches can under-count steps by about 10 per cent under normal exercise conditions. Activities such as pushing a pram, carrying weights, or walking with limited arm swing likely make step counts less accurate, as smartwatches rely on arm movement to register steps.
For most people, this isn’t a major problem, and step counts are still useful for tracking general activity levels. But view them as a guide, rather than a precise measure.
3. Heart rate
Smartwatches estimate your heart rate using sensors that measure changes in blood flow through the veins in your wrist.
This method is accurate at rest or low intensities, but gets less accurate as you increase exercise intensity.
Arm movement, sweat, skin tone and how tightly you wear the watch can also impact the heart rate measure it spits out. This means the accuracy can vary between people.
This can be problematic for people who use heart rate zones to guide their training, as small errors can lead to training at the wrong intensity.
4. Sleep tracking
Almost every smartwatch on the market gives you a “sleep score” and breaks your night into stages of light, deep and REM sleep.
The gold standard for measuring sleep is polysomnography. This is a lab-based test that records brain activity. But smartwatches estimate sleep using movement and heart rate.
This means they can detect when you’re asleep or awake reasonably well. But they are much less accurate at identifying sleep stages.
So even if your watch says you had “poor deep sleep”, this may not be the case.
5. Recovery scores
Most smartwatches track heart rate variability and use this, with your sleep score, to create a “readiness” or “recovery” score.
Heart rate variability reflects how your body responds to stress. In the lab it is measured using an electrocardiogram. But smartwatches estimate it using wrist-based sensors, which are much more prone to measurement errors.
This means most recovery metrics are based on two inaccurate measures (heart rate variability and sleep quality). This results in a metric that may not meaningfully reflect your recovery.
As a result, if your watch says you’re not recovered, you might skip training — even if you feel good (and are actually good to go).
6. VO₂max
Most devices estimate your VO₂max — which indicates your maximal fitness. It’s the maximum amount of oxygen your body can use during exercise.
The best way to measure VO₂max involves wearing a mask to analyse the amount of oxygen you breathe in and out, to determine how much oxygen you’re using to create energy.
But your watch cannot measure oxygen use. It estimates it based on your heart rate and movement.
But smartwatches tend to overestimate VO₂max in less active people and underestimate VO₂max in fitter ones.
This means the number on your watch may not reflect your true fitness.
What should you do?
While the data from your smartwatch is prone to errors, that doesn’t mean it is completely worthless.
These devices still offer a way to help you track general trends over time, but you should not pay attention to daily fluctuations or specific numbers.
It’s also important you pay attention to how you feel, how you perform and how you recover. This is likely to give you even more insight than what your smartwatch says.
Hunter Bennett is a lecturer in exercise science at Adelaide University. This piece first appeared on The Conversation.
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