Many of us may not even think about our joints until something has gone wrong—particularly if they become swollen or painful.

This is often the case in particular when it comes to exercise. It’s probably safe to assume that many of us exercise in order to keep our muscles strong and our cardiovascular system in good shape, but it’s important to remember to protect our joints at the same time. A study by Harvard Medical School concluded that becoming more active can protect your joints and help you to maintain independence further into old age.  ¹ .

As the connecting points between our bones, our joints—such as our elbows, knees, ankles, hips, wrists and neck—are held together by intricate groupings of ligaments, cartilage and muscles that serve as shock absorbers.

Protecting joints during exercise

We all know how different it feels when our muscles ache due to getting back into a fitness routine compared to when we have done some damage to a joint. Muscle pain (not a strain) will ache, whereas joint pain can feel relentless.

Think of all the work our joints do to help us reach, twist, bend, turn, stretch, climb, walk and even sit! It is imperative to protect our joints when moving our bodies—joint pain is a major reason why normally active people stop exercising.

In terms of exercise, there are some common causes of joint injury. A big one is doing too much too soon. Perhaps it is the first warm day in a while and you go for a long bike ride. While cycling is fairly easy on the joints, a long bike ride after weeks or months of not riding could mean some overuse damage to your joints.

The importance of going slow

As tempting as it is to jump back into an exercise or excitedly try a new one, take it easy!

Repetition may get a bad rap for being boring, but for many of us, doing the same exercise feels comforting and familiar. But that repetition could put some strain on the joints. As with all aspects of healthy living, variety is the key.

There is no one exercise or activity you can do to strengthen and protect your joints—a varied fitness and movement routine is what’s most helpful to avoid overusing or abusing a given joint.

Strengthening muscles with weights, keeping joints moving with cardiovascular activity, stretching after exercise—these are all part of any health and fitness program, and even more important for your joints.

Going slow does not mean avoiding movement

Beyond exercise, joint health is necessary for functional movement. At one point or another, we have all had a very deep sleep during which we may not have tossed or turned as much, leading to waking up in the morning with a stiff shoulder or neck. Or perhaps we stayed in front of the computer too long at work without getting up to take a walk and stretch. While those aren’t necessarily examples of joint damage, they do highlight the importance of keeping our joints moving all day (and all night) long. The arthritis foundation suggests taking a standing break every 30 minutes where possible and making time for simple stretches throughout the day. ²

Protect yourself with these joint health tips

Make sure you are wearing the right footwear and using the proper equipment. If you are cycling, go to a reputable bicycle shop to get measured for the right sized bike. If you are running, a shop that focuses on running shoes can be a great resource for analyzing your gait and foot movements to determine what is the best shoe for you. This is when social exercise or consulting a personal trainer is very helpful. Body alignment is essential to protecting joints.

Other joint health exercises that are joint-protective are leg squats and push-/pull-ups. Squats help strengthen the muscles that protect the ankles, knees and hips.

Take away some gravity and impact by getting into a pool. Swimming is a challenging workout that minimizes joint injury since there is much less impact on the joints. But beyond swimming, water walking and aqua aerobics help get our heart rate up while being good to our joints.

Push-ups and pull-ups are great joint health exercises to help strengthen the muscles in the arms, including the wrists and elbows, as well as the shoulders and neck. As mentioned above, make sure you are doing the exercise with proper form so as not to cause excessive joint strain or injury.

The most important joint health tip of all

Above all else, remember to give yourself a break. When considering what helps joint health, this is so important. As well as moving, you also need to rest and recuperate in order to achieve your fitness goals. Our whole body benefits from stretching and resting. It is a way to slow down and give your body time to absorb the benefits of an activity and heal from any strain.

1. https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise [↩]
2. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips [↩]

Building inspirational communities to inspire more and more people to lead healthier and happier lives.

We recently sat down with German professional cliff diver and Red Bull Athlete, Iris Schmidbauer, who continues to push the boundaries of the sport as she works towards being the next world champion. We spoke with her about how she got to where she is today, her goals for the future and her biggest challenges so far. Daring embodies female empowerment and inspires people every day to overcome their fears – read the interview below to find out more.

So, Iris, how did you get into cliff diving?

It’s a long story! I was doing a bit of leisure diving, just once a week or so. I taught myself with YouTube videos and had some lessons with the diving club, but it was nothing competitive or professional.

When I was 19, I was just about to finish school and I saw the World Championships. Back then, there were only five girls diving. I was amazed that they could dive 20 meters off a platform. I fell in love with the sport and just wanted to learn how to do it, not thinking that I could actually end up competing.

What achievement are you most proud of?

Probably becoming European champion, but I was also really proud that I learned some new dives this year, including the back triple double, which is the hardest dive that I do. When I started getting into the sport, I always dreamed of doing these big dives, and now I’m doing them!

What are your goals for next year?

I’ve got a couple of goals. I want to get into 10-meter diving and get a full 10-meter ‘list’ on the side. For high diving or cliff diving, I want to do my best at every competition, get more consistent and get this ‘rip entry’ on every dive. Ideally, I want to finish top five in the world in the Red Bull Cliff Diving World Series. Of course, the goal is to get a podium next year, or maybe more than one!

What do you love about the sport?

I love that it’s always a challenge – that you always have to overcome your fear and push boundaries. It never gets easy. You just have to believe in yourself, and trust in your skills, and trust that everything you’ve learned will come together.

And I love that there’s not much you need in this sport. You just need a swimsuit and that’s it. It’s just about you, the height, the water, and also perfection. What I really love is when I’m just in nature, standing on a cliff, can feel the rocks underneath my feet, and just dive into the foaming ocean. When I swim back up to the surface and take that very first breath, I’m just so happy that I overcame that fear.

What does training look like for you?

I train with a traditional diving team in the pool, or we do dryland training, which is gymnastic based. We’ve got trampolines, dry boards, and do a lot of conditioning. We split the time: two hours on dryland and two hours in the pool. That’s one session. We do two sessions a day.

What does your diet and nutrition plan look like? Does it change leading up to a competition?

I don’t really have a specific diet I follow, but I just try to use my common sense and eat healthily. But I do want to enhance my diet more this year, especially alongside Lifeplus supplements that can help me to become the best athlete I can be.

What is your advice for those starting out a new sport?

Oh, it’s tough. It’s always going to be tough to do something out of the ordinary, but if you really want it, you can do it. Just go and do it.

What is your mantra?

‘Push your impossible.’

What makes you stand out?

Most people who get into high diving come from a professional diving background. I only started training with 19, which is pretty late. Now I’m one of three girls who compete the hardest dive in the world. I’ve got the hardest list in the world right now. I just had to figure it all out myself. I don’t have an official high diving coach; I get coaching here and there and then have to put it all together and push myself.

What’s the biggest challenge you’ve overcome?

There have been a couple of big challenges. My parents aren’t really supportive of my diving. They don’t try and stop me, but they’re also not happy about it. They want me to be financially secure and to have a normal career.

Another big challenge was that when I started the sport, I pushed myself beyond my experience to do ‘triples’. I crashed three times with that dive. The last time that I crashed, I landed flat on my back from 20 meters. I was coughing blood and I had whiplash, but I was actually lucky I didn’t have any severe injuries. The injuries were more mental to be honest. When I had to get back up there and do the dive, I was so terrified. It took several years to get my confidence back.

Which strengths do you believe you have that make you a great diver?

I never give up. I always believe in myself and don’t listen to what other people tell me. If you know you can do something, don’t give up, and follow that dream.

Inspiring us with her tenacity and bravery, we couldn’t be prouder to sponsor Iris as she strives for greatness in the diving world. Follow our social media channels to keep up-to-date with her activity and join us in cheering her on!

How do you feel when you get to the office after being stuck in morning traffic or on the train? Like most of us who drive to work, probably slightly hassled and unnerved. Maybe you’ve caught yourself looking enviously at the cyclists passing by the long queue of cars or gliding across a railroad bridge, thinking about joining them? Why not?

The Facts about Cycling

Some countries, like the Netherlands have a long-standing cycling tradition. In those who don’t, there’s been some debate whether the benefits of cycling outweigh its risks, so let’s have a look at both…

Cycling is good for your body and your mind!

Firstly, cycling is the most efficient form of muscle powered locomotion on the planet.¹ Why? Because the bike carries most of our weight, which means much less strain for the entire body. It takes a third of the energy to cycle a given distance than it would take to walk it.

Secondly, the physical and mental benefits of cycling include (but are not limited to) increased cardiovascular fitness, muscle strength and flexibility, improved posture, joint mobility and coordination as well as reduced stress, anxiety and depression.² Cycling has also been linked to a decreased likelihood of developing major conditions such as Type 2 diabetes and arthritis. So, cycling can be a great counteraction against anything that is linked to a sedentary lifestyle.

Generally speaking, cycling, as a low-impact exercise can be enjoyed by people of all ages, young or old. Similarly, it doesn’t matter if you casually cycle to work every morning or if you’re training for a triathlon – cycling is beneficial, no matter how intensely you pursue it.

Thirdly, cycling is not just good for us, but also for everyone else! By leaving the car in the garage, we decrease air and noise pollution, as well as road congestion, thereby improving the quality of life for all of us.

Addressing the barriers to cycling…

Yet however much evidence or experience there is to suggest the range of benefits that cycling can bring, there’s always some contention about supposed risks – and often presented in rather black and white terms.  For example, there can be an unhealthy notion that cycling is simply “dangerous.”³ In fact, accidents involving cyclists are proportionately rare in every country.

Given the health benefits of cycling, there’s an equally strong argument that it’s more harmful to your health not to cycle.⁴ Common sense when cycling such as reflective clothing, sticking to cycle lanes and respecting the rules of the road and being aware of traffic will help ensure a safe experience.  A full and regular check of the bike’s set-up and condition also goes a long way towards peace of mind.

The Inspired Cyclist

If you’re looking to cycle more how can you become inspired?

First, look at what you’ve got to work with: Is the bike you’ve kept in the shed for the last 10 years up to standard? And if not, what does it need – just a wipe-down, bike check and a little adjustment, or some time in a bike shop with a proper assessment by a bicycle expert? If you have a sturdy, reliable bike you’ve loved for years, you should invest some time, effort and possibly money to upgrade it. If you think your bike’s best days are behind it – find your nearest bike retailer and look at their selection. Whatever is necessary to get out and pedaling – do it.

How about cycling to work?⁵ Many people who used their car to get to work and switched to cycling reported an entirely new perspective on their neighborhoods, discovering lovely streets, shops, and sights. You’ll seldom find bike congestion on the road (except maybe in some major cities) making your trip to work much more pleasant. If you’re worried about getting there slightly sweaty, keep in mind that cycling doesn’t need to be strenuous to be beneficial, just plan a little more time and go at a comfortable speed.

Even if you don’t own a bike, if you live in a major city, there’s a good chance to find an easy-to-rent bike service, which has bikes positioned all across town. If you’re on a city break it’s a great alternative to (often costly) public transportation. Why not check out if your future vacation destination offers this service – and pack some comfortable clothes?

Lately, more and more people invite their colleagues, friends and family to support their extraordinary cycling challenges such as an Argentina – Chile race, donating to charity and raising awareness. It’s a great opportunity to spend quality time on your bike and contribute to a good cause.

And don’t forget – it’s an ideal family activity. Don’t we all remember the moment when we, or our children were able to keep our balance on a bike for the first time – what an accomplishment! So, go out and get your loved ones on a bike – and start creating those memories.

1. https://www.exploratorium.edu/cycling/humanpower1.html [↩]
2. https://www.health.harvard.edu/blog/11813-2017061511813 [↩]
3. https://www.bbc.co.uk/news/uk-england-39856219 [↩]
4. https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits [↩]
5. https://www.independent.co.uk/life-style/cycling-commute-bike-work-train-traffic-pollution-danger-a7906361.html [↩]

Exercise. Whether the word brings a rush of excitement or sparks a fear in you, there’s no denying the fundamental truth that it’s good for us.¹ Taking part in regular exercise not only makes you feel better about yourself; it has a couple of pretty impressive shorter-term effects too.

Exercise helps us sleep better, reduces stress and flushes out toxins to help leave us with fresher skin and a healthier glow. There is a misconception though that exercise has to be hard work. This is not the case! Exercise can be fun and, what’s more, if you exercise as a family you will be able to share these fun experiences together.

Wondering what activities you can do as a family? Here are a couple of great ideas to get you started:

Walking²

It’s free, it’s simple and virtually anyone can do it. We should all be aiming for around 10,000 steps a day but the vast majority of us are doing way less than that. Think walking sounds boring? Think again! Try a new route, drive to the coast, explore your nearest woods or follow a public footpath that you have never ventured along before. With so much to see you will barely know you’re exercising. Have a pet dog? Even better! Follow their nose and see where you end up. You can take things even further by wearing a smart tracker and challenge your family members to see who can complete the most steps!

Swimming³

Most towns have a local swimming pool and they are generally a fairly inexpensive way to keep fit. Swimming is a great family-friendly activity where all can be included. If you have young children that can’t swim there are armbands and floats to help them and if you have family members who are elderly or who suffer with mobility issues, the water will provide extra buoyancy and protection so that they can still get a workout with a lower risk of injury.

Watching television…

If you can’t tear your family away from the television, then why fight it? Perhaps it’s time to take an “if you can’t beat them, join them” approach? We don’t mean sitting on the sofa of course, but how about investing in a games console that subtly forces everyone to remain active? Many of the leading brands now come with motion detection technology that means you can simulate playing sports, running, dancing and much more. Essentially, you can get a fun workout as a family without ever leaving your living room!

1. https://greatist.com/fitness/13-awesome-mental-health-benefits-exercise#1 [↩]
2. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking [↩]
3. https://www.medicalnewstoday.com/articles/321496 [↩]

Regular physical activity is one of the most important things you can focus on for your health. From managing your weight, to improving your state of mind and overall fitness – the benefits of staying active are well known.

And this is the case no matter your age. Whilst motivations and activities may be different through the years, from the moment you take your first steps through to your teenage years, adulthood and elder years, the need to stay active relates to all.

Olympic athlete, James Ellington, talks us through how his experiences and mind-set of leading an active lifestyle has changed over the years – considering nutrition, his body and recovery, his motivations, his challenges, mental benefits and his general feelings towards an active lifestyle.

Nutrition

How have your attitudes towards nutrition changed through the years?

Like most children, I assume, nutrition wasn’t a focus for me as a child as I simply had the food provided to me. I had no real awareness of how important what you put inside your body was for your health and growth. It’s something you learn to understand as you get older and it’s great to see more education around nutrition starting from the younger years.

As I grew up, I was already leading an active lifestyle, so I did follow a fairly balanced diet but indulged in more treats than I do now.

Now as an adult, I’m well aware of the importance of nutrition – for both leading a healthy lifestyle and to support my career in athletics. Variety is key. I still have a day or two during the week when I eat what I want but I remain very conscious to make sure I get all the vitamins and minerals my body needs even on those days, through the food and drink I consume and with the help of Lifeplus products.

The physical body and recovery

Have you seen a difference in your body and recovery over the years?

As is the case with a lot of people, when you’re younger, you feel invincible and seem to bounce back from any fall, scratch and setback with no worry. So as a child, recovery was something I didn’t pay much attention to at all.

As I’ve got older, into my teenage years and adulthood, I started to have more of an awareness and made a conscious effort to stay on top of my flexibility – especially my passion for a career in athletics was ever-growing. Stretching is an activity that is often ignored but improves flexibility – it plays a huge role in aiding recovery post-competitions. Physically, as I’ve got older, I’ve had to focus more on recovery in order to deal with the demands on the body. That’s why I now prioritize my time on activities I previously wouldn’t have considered, for example, finding time for a sports massage around my training and for life in general.

Motivations to stay active

How have your motivations changed over the years?

Health means everything to me and has done so from my teenage years so that’s always been my main motivation to stay active. My passion for the sport of athletics and my potential as an athlete continues to drive me to lead an active lifestyle – and it has done so from a young age as this career was always a childhood dream.

Challenges

Which challenges have you encountered over the years?

I’ve had a life of tough roads and hurdles in my way but no matter what age I was, I’ve always managed to overcome them with a strong, positive mind-set that has only grown and evolved through these setbacks. My most notable challenge is the road traffic accident I suffered in 2017 which sent me back to my childhood, where I had to learn how to walk again. Even when I was forced to lead a non-active lifestyle, my determination to get back to activity was stronger than ever.

As you get older, it’s these experiences and setbacks that shape who you are as a person. While the challenges may have been tough at the time, I look back on them now as learning opportunities.

Feelings towards an active lifestyle

Have your feelings towards leading an active lifestyle changed at all?

Personally, for me, I will always train and be active – it’s never been just about performance. My overall health and fitness take precedence over performance. As I’ve got older and mental health has become more of a prevalent topic, I’ve recognized even more so that living an active lifestyle can help anyone, at any age, to feel fulfilled and support mental wellbeing.

Mentally, the biggest change for me was the amount of pressure and expectation, which any sportsman will experience the more levels you progress in competitions, and even at specific moments i.e., just before major championships. Self-belief is critical in helping to deal with this and especially after my accident, I like to break down my goals into smaller ones, so I don’t feel overwhelmed. Sleep also goes hand-in-hand with mental and physical wellbeing and its importance is often overlooked. I’ve recognized its importance from when I was a child until now.

Overall, my feelings haven’t necessarily changed towards an active lifestyle. I would say that the various factors that can impact and support an active lifestyle have become more and more apparent to me as I’ve got older.

While attitudes, motivations and even frequencies change over the years, the importance of its presence at all ages is key. Explore our ‘Life stages’ tag in our Wellness Center to see the benefits it brings for all ages.

When it comes to how often one should exercise, the answer is often subjective.

Generally, the recommendation is thirty minutes of exercise daily for five days a week. But when it comes to Pilates specifically, what’s the right amount to practice?

How often should you do Pilates?

The creator of Pilates himself, Joseph Pilates, recommended that those interested in Pilates practice it at least three times per week. However, if you’re getting exercise in other ways, it may be worth it to trim the amount of time spent in Pilates classes down to one class weekly.

Pilates is often used as a type of physical therapy. The impact it can have on the body is huge; regular practice can improve balance, flexibility, and mobility. Just that one class per week can result in enhanced recovery from injuries and your body relearning how to move correctly, preventing further injuries. Therefore, it might be wise to consider participating in Pilates regularly, even if you get the majority of your exercise from morning runs or evening strength-training sessions.

If you go beyond that and want to take your Pilates practice further, performing the core Pilates exercises twice or three times per week will help you see bigger chances in your strength, stability, flexibility, and mobility. With this level of dedicated practice, you may start to see a difference in the way you sit, walk, and carry yourself. Your posture and mobility will begin to improve, and you may even notice better mental concentration and control.

What about rest days?

Pilates is a low impact exercise, so the amount of rest and recovery needed between sessions is relatively low. So, if you want to participate in Pilates classes a few days in a row, worry not. In fact, Pilates is so gentle (and so beneficial) that it’s even okay to practice Pilates on your rest days from other exercises. Just be aware that even the smooth movements of Pilates can cause micro-damage to muscles, requiring time to refresh them and build them back up.

Many practitioners of Pilates find it to be more than a workout.

In lots of cases, Pilates is a lifestyle. The benefits that come with practicing its exercises are incomparable, especially as a regimen you can teach and train yourself to master.

What does Pilates do?

Pilates is about training your muscle groups to work together, creating smoother movements. This will also help with improving posture, supporting proper breathing, supporting healthy spinal and pelvic alignment, and help you become more in tune with the nuances of your own body.

It also helps to improve flexibility and range of motion as well as reducing stress. Another thing to keep in mind about Pilates is quality over quantity: it should be stressed that the quality of the movements practiced is vastly more crucial than the quantity of repetitions.

When practiced regularly (about three times a week), Pilates can help you develop a stronger core, a stronger back, and gain more lean muscles. It helps with flexibility and also helps to create an evenly conditioned body.

Pilates can do wonders for the body, and not just physically. When adding proper breathing to Pilates, you are better able to execute movements with maximum power and efficiency. Pilates teaches things like quality of breathing and proper body alignment. By engaging your mind while exercising the body, you’re reaping the biggest benefits from practicing Pilates. Pilates is beneficial for overall physical health and also supports mental wellness.

But what is it that makes Pilates different from other forms of exercise? In this article, we discuss the things that differentiate Pilates from other fitness regimens and why these distinctions are so important.

Fitness regimens that bear some commonalities with Pilates include yoga, tai chi, barre, and even swimming.

Pilates and yoga

Pilates and yoga have a lot in common, but they’re certainly not interchangeable. Yoga is almost more akin to a form of active meditation, in which the practitioner (in this case, yogi) performs asanas to help create a physical, mental, and emotional experience within and throughout the body.

On the other hand, Pilates helps the practitioner learn to train several muscle groups at once using smooth controlled movements. That’s not to say that there is not or cannot be a spiritual or emotional aspect to performing Pilates; any type of movement can be meditative when performed with mindfulness. It’s more to say that Pilates helps to retrain the body to move in more efficient – and ultimately safer – patterns of motion.

For example, Pilates emphasizes focusing on proper breathing, helping to maintain healthy spinal and pelvic alignment. Ultimately, this allows the body and mind to spend their combined focus on smooth movement, helping to facilitate an acute awareness of the body. In turn, this can help with things ranging from stress to back pain to gaining a stronger physical core.

Pilates and tai chi

Tai chi is an internal Chinese martial art, internal meaning that it focuses more on interior development than physiological development. It blends concepts of movement, meditation, and (sometimes) Traditional Chinese Medicine, or TCM. Tai chi does not require the same amount of physical movement that Pilates does, but both focus on building muscle strength and autonomic memory.

Pilates and barre

Barre is a hybrid exercise regimen that borrows elements from ballet, yoga, and Pilates. Its name comes from the use of a ballet barre throughout practice. When compared with yoga, Pilates, and tai chi, barre is significantly more physical and less mental, and is generally practiced without a spiritual component.

Pilates and swimming

Because of their shared focus on gentle and repetitive moments, Pilates and swimming have quite a bit in common when it comes to the type of muscle memory the two forms of exercise facilitate. Many find their swimming exercise to be meditative and look forward to their daily dip as a form of spiritual and emotional cleansing. Likewise, learning proper breath control is a major component of both Pilates and swimming.

Pilates shares similarities with other types of exercise, but there’s nothing out there that’s completely interchangeable. Try out different exercise regimens to see which one suits you best and provides you with the best physical, mental, and spiritual benefits.

Pilates was founded with six key principles in mind: Breath, concentration, center, control, precision, and flow.

By building a strong foundation in each of these areas, your practice will improve, and your body will respond more effectively to the gift of exercise you are giving it.

Let’s take a closer look at each one of these principles.

Breath

Breathing is key in most exercise regimens. In Pilates, you learn that controlling your breathing is one of the most beneficial things you can do for your overall health and wellbeing.  Joseph Pilates was quoted as saying, “Breathing is the first act of life, and the last… above all, learn how to breath correctly”.

Concentration

The act of Pilates itself requires concentration. You are training your body to do exercises and practice positions it’s probably not used to. Joseph Pilates instructed his students to focus solely on the movements their bodies were performing to get the maximum benefit from his exercise.

Center

Most people that have done any number of Pilates understand that one of the main parts of the body that it impacts is the core, or center. This principle is key in reminding you to control your posture, helping to heal pain in your lower back, tone your core, and even assisting with breathing.

Control

Unbeknownst to most, Pilates was originally called Contrology. Control plays one of the biggest roles in practicing Pilates correctly and efficiently. Joseph Pilates was adamant about the importance of purposefully controlling every movement and all the parts of the body when practicing Pilates. He found that this was key to maximizing both his mind and body exercise.

Precision

Precision is a key factor in all forms of exercise we practice. However, Joseph Pilates was adamant about how crucial he found precision to be. He believed this emphasis on a perfect technique and movement helped people to break down their existing bad habits and then relearn how to move in a better, more efficient way.

Flow

One of the main goals for Joseph Pilates was encouraging the body to move with ease and fluidity, even through challenging movements. Interesting fact: many of Joseph Pilates’s students were ballet students as well. This makes sense, as they practice graceful, beautiful, fluid motion. Having a good flow will come with practice and overall understanding of Pilates.

Malcolm Vincent, Lifeplus’ very own Managing Director and bike enthusiast, sat down with us to talk all things cycling. We discuss the benefits of being out on your bike, how Malcolm refuels after a ride, and the oldest bicycle in his collection (hint – it’s over 100 years)!

When and how did you first get into cycling?

I’ve been riding a bike since I was a child, both as a form of play and as a means of transport. It’s only since the year 2000 when I competed in several triathlons that I started cycling as a sport. In 2012, I cycled from London to Paris to get into shape before my twins were born. Then I visited the velodrome at the London 2012 Summer Olympics, and I really got the cycling bug!

Do you have a target in mind to achieve on your bike during Run the World?

I recently hurt my back in the gym, so my Run the World goals are really quite modest. To be honest, I’d be happy just to get back on a bike and start riding again… I really miss it. 

What’s your fondest memory of being out on your bike?

I have so many great cycling memories. But my favorites would probably be those early years as a kid, having that independence of being in charge of a vehicle for the first time! 

What physical/mental health benefits have you noticed because of cycling?

Physically, cycling is great for overall fitness, and as a low impact activity it can be enjoyed by nearly everyone. Mentally, it’s certainly one of my happy places. It’s my form of meditation and a way to get some alone time and personal headspace. It’s also a great mode of transport, for your own health and the health of the planet.

What advice would you give to those new to cycling?

I would say there’s a bicycle to suit everyone, and that the sense of enjoyment and freedom is unmatched. E-bikes are a great place to start and make things a lot easier. If you need some support, ride with friends and family. But most importantly, go at your own pace, ride with a smile, and enjoy the fresh air!

What’s your favorite bike in your collection, and why?

I have around 30 bikes in my collection, so picking a favorite is difficult. I have an original ‘Gladiator’ from 1917 which is a very special thing. Then there’s the bike I bought that started my deep love of cycling – a ‘Colnago’ – which has received a few ‘Campagnolo’ upgrades in recent times. To be honest, I could list the individual qualities of all my bikes… they’re all special in their own way!

Which Lifeplus product or recipe do you use to refuel after a big bike ride?

On the bike I like to have Key-Tonic mixed with water in my drinks bottle. After a ride, I love oat milk mixed with Be Refueled Red Berry, Solis Purple Flash, and a serving of Daily BioBasics.*

*Please note that some products may not be available in a particular country and are only available through normal channels.

Taking care of yourself and your growing baby is the priority during any pregnancy.

However, there’s an understandable temptation to view this as a green light to let exercise take a back seat for 9 months. The good news is that you can, and should, take things easier than usual – but this doesn’t mean stopping moving altogether. The health benefits of physical exercise are just as important as they were before you were pregnant. In fact, they could be considered more so, as any movement workout you do will now benefit your baby as well as yourself.

Why should you stay active?

The NHS stress the importance of keeping active during pregnancy as the more fit and active you are, the easier it will be for you to adapt to your changing shape and weight gain.¹ Regular exercise can also help reduce the likelihood of developing varicose veins, swelling in your ankles, feet and hands and may also help with back pain.²

Is exercise during pregnancy safe?

Exercise is not unsafe for your baby, but there are some exercises that are best to avoid – specifically those that carry a greater risk of falling; horse riding, skiing, cycling and gymnastics to name a few. It’s also advisable to avoid any contact sports that carry a risk of the baby being hit, such as martial arts or ball sports like tennis and squash. Going scuba diving is not advisable as your baby has no protection against decompression sickness. Finally, avoid anything that involves laying on your back for long periods once you pass 16-weeks. This is because the weight of your baby pressing on the main blood vessel that brings blood back to your heart can make you feel faint or even pass out. Yoga and Pilates are fine to do but be sure to tell your instructor that you are pregnant so that they can avoid putting you in positions that would make you uncomfortable or dizzy.

There are a few other precautions that are advisable to take too. Carrying the extra weight of a baby around will make you feel hotter more quickly, so it’s important to keep hydrated by drinking plenty of water and other fluids.

What exercises are best during pregnancy?

Many exercises are perfectly safe during pregnancy – from the early stages right up until your due date. But this is a time to listen to your body and while you can keep up your normal movement workout of choice, you should stop if you no longer feel comfortable. As your body shape changes, some exercises may feel more comfortable to complete than others and come with benefits specific to pregnancy:

Swimming in particular is a great option as the water will support the extra weight you are carrying. Some swimming pools even have prenatal classes especially for pregnant women, so if swimming is something you are interested in, it is worth contacting your local pool to see if this is something they offer.

Stomach strengthening exercises can support the abdominal muscles that can cause backache, which is a particular problem in many pregnancies. A simple exercise you can try at home is to start on all fours with your knees under your hips and hands under your shoulders, then pull in your stomach muscles while raising your back towards the ceiling and allowing your head to relax forward. Do this slowly about ten times to make your stomach muscles work harder.

Pelvic floor exercises help strengthen your pelvic floor muscles, which come under increased strain during pregnancy. If these muscles are weak, it can lead to stress incontinence when you cough, sneeze or strain and while it can be an embarrassing topic, it’s a common one that affects many women both during and beyond their pregnancy. To exercise your pelvic floor muscles, close up your bottom as if trying to prevent yourself going to the toilet and draw in your vagina in a gripping motion. Try to hold this position for as long as you can and then relax and repeat ten times, a couple of times each day.

A final word of caution

Exercise during pregnancy can be perfectly safe but as with most things, there are always exceptions. If you are suffering from certain conditions including heart or lung disease, persistent vaginal bleeding, preeclampsia or high blood pressure, or if you are anemic, at risk of preterm labor or experiencing a multiple pregnancy, be sure to speak to your doctor before beginning any movement workout, just to be on the safe side.

1. https://www.nhs.uk/pregnancy/keeping-well/exercise/ [↩]
2. https://www.nct.org.uk/pregnancy/exercise-and-fitness/exercise-during-pregnancy-what-know [↩]

Top tips on preventing injury and enjoying the health benefits of physical exercise.

Sustaining an injury is one of the quickest ways to derail your fitness efforts. Whether you’re an avid exerciser or are just about to embark on a new fitness program, it’s important to know how to move and exercise properly so that you can avoid injuries and keep moving closer to your fitness goals.

Follow our top tips to stay injury free

• Choose your workout carefully

It’s tempting to go straight for what you think will have the maximum results in the quickest time, but there are many factors to consider when choosing workout plans that are right for you. High impact exercises, such as running, can be great for increasing stamina and cardiovascular fitness, but they also come with a higher risk of injury due to the extra stress placed on your joints. Lower impact exercises, such as swimming, can offer you just as good a cardiovascular and movement workout but with less impact on your joints and, therefore, less risk of injury.

• Learn the techniques and how to exercise properly

Small movements can result in big injuries. Particularly when it comes to something like weight lifting. Even what seems like a small weight can rip or tear muscles if lifted incorrectly. By speaking to a fitness trainer or coach, you can learn the appropriate techniques, how to stand and how to push yourself without overdoing it and causing damage. This is even more important if you have any underlying health conditions or if there are other factors that might affect your physical capabilities.

• Get the right gear

Exercise can be hard enough so don’t make it even more difficult by failing to invest in the right gear. Appropriate footwear can counteract any issues you may have with balance or with over, or under pronation – both of which can cause injury. If you’re exercising at night then reflective clothing can keep you safe and visible to others and be sure to dress appropriately for the weather. If running in the cold for example, wear layers that can be put back on once you stop because as hot as you might get, your body temperature will soon plummet when you stop moving.

• Warm up

Don’t just rush straight into things! Warming up your muscles prepares them for what’s to come. It loosens them and prepares them to move more freely so there is less chance of shocking them when you start your workout and less potential for pulling or overstretching a muscle to beyond its capacity. According to the NHS website, a warm up routine should take at least 6 minutes for best effect.¹

• Stay hydrated

Your body needs water. Without it you will not just feel unwell but you will have less mental as well as physical endurance and awareness. Exercise induces sweating which results in you losing water and makes it more important than ever to replace it regularly. Dehydration can leave you fatigued with impaired concentration, making you more injury prone and can also result in cramps, spasms and soreness.

• Vary your workouts – don’t focus and overuse one muscle group

Changing up your workout plans doesn’t just stop you getting bored but it helps to reduce the chance of you getting injured. That’s because you can in fact have too much of a good thing. So even if you find yourself really getting into your new workout, remember to take time out. Your muscles will tire and they need a chance to recover and repair. Try mixing things up. If you go for a hike one day, go for a swim the next time for example.

• Fuel your body with the right nutrition

The right nutrition is absolutely vital for getting the maximum health benefits of physical exercise. Different nutrients support your body in different ways. You need glycogen or carbohydrates to provide your body and brain with the fuel needed to recover and adapt to exercise. Plus, amino acids – the nutrients that help to build cells and support muscle repair – are essential for post-workout recovery as the rate at which they are used is increased during exercise.² Foods high in naturally occurring amino acids include meat and poultry, fish, eggs, soy, buts and seeds.

There’s a magic ‘window of recovery’ within the first 30 minutes of finishing your workout where you should aim to give your body the nutrition it needs to start repairing and, therefore, limit your chances of injury.

Follow these points and you are better placed to enjoy the health benefits of physical exercise with a lower risk of injury.

1. NHS: How to warm up before exercising [↩]
2. NCBI: Effect of exercise on amino acid concentrations in skeletal muscle and plasma [↩]