Fitness

Play tennis, don’t do the marathon – and other rules for 50-plus fitness

Published

2 years ago

January 9, 2024

Press Room

5. I aim for high-intensity intervals three times a week, including tennis

On top of that, I row for 6-8 intervals of 2-4 minutes each at close to maximum, with a recovery of a similar duration.

6. Spend 10-20 minutes per day doing mobility work

This is a killer because it can be boring, but not half as boring or disconcerting as the involuntary grunts and noises you can make when you stand up if you aren’t mobile.

7. An ice bath or cold shower for 5 minutes, four to five days a week

There are well-documented benefits of this to our DNA, our dopamine system, or cardiovascular system, our mitochondria and our fat burning. Suck it up for the gruelling first minute – the gains are from 90 seconds onwards.

8. A sauna

…increases my cardiovascular strength, my circulation, aids my kidney and internal organ function and speeds up my recovery from exercise. This is a 15-20 minute process repeated three times, so it’s time-consuming but invaluable.

9. Good sleep

Six hours is the minimum, seven is great, and eight is amazing. Average five hours and you have real problems; and if that’s a disturbed five or less, then you are more than likely suffering with some significant hormone disturbance and need to address this right now.

Eating late causes digestive issues that can wake you overnight. Alcohol disturbs your sleep patterns, as will a too-warm room. If you have a drink within an hour of going to bed, it will possibly wake you up.

There are some very good sleep-aid supplements: I swear by Magnesium Threonate, 5HTP, and Ashwagandha.

10. If it’s niggling or injured, I fix it

Strains, niggles, stiffness are all the things that disturb our exercise patterns, and if you don’t fix them straight away they will either stop you or they will make you use a “workaround” that leads to another problem.

Fix it, then get back to functioning as you should. Get a blood test done, get it analysed properly and take action on the exact areas that need attention.

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Fitness

One minute of this exercise could be ‘six times better’ than walking for heart health, scientists reveal in new study

Published

8 hours ago

November 27, 2025

Press Room

One minute of this exercise could be ‘six times better’ than walking for heart health, scientists reveal in new study

Movement is key to longevity. We bang on about it a lot, but it really is the best thing we can do for our physical and mental health in the short and long term. But how much movement we should be doing is up for discussion.

Studies have shown that exercising for long periods of time isn’t always necessary, which is good news, as so many of us are busy and time-poor. Now, new research shows that even just one minute of intense exercise is better for our heart health than walking for much longer amounts of time.

This new study found that one minute of vigorous intensity activity gives the same overall health benefits as around eight minutes of moderate intensity activity and 53 to 156 minutes of light intensity exercise, such as walking. Vigorous exercise could include brisk walking, running, climbing the stairs, fast cycling, dancing or any other activity that gets your heart rate up and leaves you out of breath.

The team behind this new study, published in Nature Communications, states that previous studies using fitness trackers found that “vigorous activity may be considerably more time efficient than moderate or light intensity activities in producing cardiovascular and metabolic adaptations”. To further prove this, they used 73,485 participants, with a mean age of 61, and asked them to wear a device 24 hours a day for seven days.

The researchers say their findings are in “stark contrast” to the often cited ratio of 1:2 minutes for vigorous and moderate intensity exercise. The NHS uses this ratio for its online exercise guidelines, where it recommends adults aged 19 to 64 do at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity activity a week.

The authors say: “These findings are particularly relevant for adults at high risk of disease, or those who are time poor, and suggest different health promotion strategies. For example, exercising at different intensities or completing light intensity daily activities such as household tasks, stair climbing, or light strolling could be interspersed with short bursts of fast walking for a more impactful physical activity session.”

The findings come just a few months after woman&home reported on another study using fitness trackers on participants, which found that short one-minute bursts of vigorous exercise helped us all live longer. Researchers from the University of Sydney reviewed 3,293 American adults with an average age of 51 from the 2011-2014 National Health and Nutrition Examination Survey (NHANES) who didn’t do any structured exercise.

What counts as vigorous intensity exercise?

The key to getting the benefits of vigorous intensity exercise is doing it at the right level. You’ll know you’re working hard enough when you can only say a couple of words without pausing for a breath, and you’re starting to sweat after a few minutes.

If you wear a fitness tracker, make sure you’re in 80 to 100% of your maximum heart rate (220 minus your age).

Should we still be walking?

Absolutely. While more studies are proving significant health benefits can be seen with short bursts of exercise, walking should still be included in your exercise regimen. Regular walking workouts will be better than doing one minute of vigorous intensity exercise every few days, that’s for sure.

There are so many benefits of walking. It’s great for maintaining muscle mass, mobility and flexibility as we age. It’s free and accessible for everyone, whatever your age or fitness level. Plus, getting a good amount of steps in each day will improve your sleep, blood pressure and stress levels.

As mentioned above, walking briskly will bring greater health benefits, but anything you can do will make a difference. A study by Brigham and Women’s Hospital found that women who averaged at least 4,400 steps a day had a significantly reduced mortality rate compared to those who took 2,700 steps. As the number of steps increased, the mortality rate decreased, up to 7,500 steps.

If you’re new to exercising, speak to a personal trainer and your GP first to make sure your regime is tailored to your individual needs and health.

Fitness

Local gym providing more space for exercise in South Salt Lake

Published

1 day ago

November 27, 2025

Press Room

Local gym providing more space for exercise in South Salt Lake

SOUTH SALT LAKE, Utah — Inside Define Fitness, Valeria Macias gets the gym ready for the next class, creating a space not just for movement, but a place for everyone to feel welcome.

After being a personal trainer in Millcreek, she decided to open her own gym. Her dream became a reality when she opened Define Fitness’s doors in March of 2025.

“I just really wanted to make lifting and pilates accessible to women,” she said. “I want to break the barriers down for fitness. I want people to feel welcome.”

She provides strength training, pilates and personal training classes for people of all skill levels.

“It’s good exercise to keep me sane,” she said. “Pilates is really well known for deep core work and getting your breathing in check.”

“We just want to get some good energy and movement going before you head back to your family and have a nice big meal.”

She will be holding a Thanksgiving Day class on November 27 at 9 a.m.

Anyone interested can register for it online here.

Fitness

Most Preschoolers Aren’t Getting Enough Daily Exercise, Study Finds

Published

2 days ago

November 26, 2025

Press Room

Most Preschoolers Aren’t Getting Enough Daily Exercise, Study Finds

Key Takeaways

Fewer than 1 in 4 preschoolers met daily movement goals in a UK study
Kids moved more at daycare, but not enough overall
Experts suggest that early childhood activity shapes long-term health

TUESDAY, Nov. 25, 2025 (HealthDay News) — Most kiddos ages 2 to 4 aren’t moving nearly enough each day, even when they attend preschool, a new UK study finds.

Researchers tracked the activity levels of 419 preschoolers in England and Scotland using special activity belts called accelerometers. These devices recorded how much children moved during school days and days spent at home.

Fewer than 1 in 4 children, about 23%, reached the World Health Organization’s (WHO) recommendation of 180 minutes of daily physical activity. Even fewer, only 2.4%, met the goal of at least 60 minutes of moderate to vigorous activity per day.

Children were more active on days they attended daycare and preschool settings, moving about 15 minutes more per day compared to days spent outside of care.

But most children were still not active enough overall, either at school or at home.

Boys were more likely to meet activity targets than girls, with 8% more boys hitting the guidelines. Older preschoolers also tended to be more active than younger ones.

Outside of daycare or preschool settings, children from less deprived backgrounds were more active than children from more deprived families.

But when kids were in early care and school settings, those differences mostly disappeared, showing these settings can help reduce gaps in physical activity.

“These findings highlight a critical gap in physical activity among preschoolers,” Kim Hannam, a research fellow at the University of Bristol in England and senior author of the study, said in a news release.

“While early years settings provide a more active environment, most children are still not achieving the movement levels needed for healthy growth and development,” she added.

“Our study highlights the need for coordinated strategies between policymakers, educators and families to support early childhood physical activity.”

University of Bristol professor Ruth Kipping, warned that low activity in early childhood may affect long-term health.

“Low levels of physical activity in early childhood can impact on children’s healthy development and increase the risk of a range of chronic conditions in later life,” she said.

“Early years settings play an important role in promoting physical activity and reducing inequalities, especially as government-funded childcare expands. However, the low proportion of children meeting activity guidelines highlights the need for continued investment and research to support healthy development in the early years,” she added.

The study was led by the University of Bristol, working with researchers from the University of Birmingham, University of Glasgow and Cardiff University, and was funded by the National Institute for Health and Care Research (NIHR).

It was published in the Journal of Physical Activity and Health on Nov. 24.

More information

The U.S. Centers for Disease Control and Prevention has more on child activity.

SOURCE: University of Bristol, news release, Nov. 21, 2025