Strength training at home

Although I manage quite a bit of yoga and go for the occasional run (when I "run" out of excuses), I've been thinking about attempting some weight training at home.

This is because I'm aware my body feels weaker than it could be, and having just turned 40, it seems like an opportune time to begin a new resolution.

The website NHS Choices says "To reduce the rate of natural bone loss that occurs from age 35 onwards, aim to do muscle-strengthening activities at least two days a week". This includes "moderate-resistance weightlifting", or "exercising with resistance bands".

Why are girls less sporty than boys?

I've regularly noticed that, among my friends, it tends to be the men who take part in a regular sport or physical activity rather than the women. Though the women (including me) often feel we should be doing more. Even as teenagers, I remember the girls, on average, being less keen than the boys, with notable exceptions.

So this got me thinking: could it all begin in childhood? 

I recently came across a study asking this very question. A team from the University of Canberra in Australia looked at this disparity in physical activity between boys and girls.

Gym reluctance among women

Large numbers of women are avoiding the gym due to fears of being judged, and hence missing out on its health benefits, according to a new survey.

This feeling is reflected in conversations I've heard among many of my female friends. But the British Heart Foundation, who commissioned the survey, believe this problem can be challenged with positive action, such as their new initiative, the "MyMarathon challenge".



In a sample of 2,000 UK adults, surveyed earlier this year (2016), a third of the women feel intimidated by other fitter or more competitive people. Nearly as many (29%) feel "embarrassed or worried of what people think of me when I exercise".

Health risks at the gym

Having been inspired to run next year's 10k in my home town, my thoughts are turning to my cardiovascular fitness. It's not great. And my opportunities for running are limited to the late evening due to my family. So I've found a late-opening gym nearby, with treadmills. I can manage indoor running as long as I'm listening to music at the same time (fast music, of course).

But what risks may I face at the gym?

Salt vital for intense competitions

I've long been intrigued by the effects of salt on the body, and whether the reality is in line with official recommendations.

The NHS Choices website states that adults should eat no more than 6g of salt a day (about a teaspoon) or it could dangerously raise the blood pressure.

Toying with getting a personal trainer

Having put less effort into my exercise "regime" recently, I've been considering searching for a personal trainer to help motivate me. But where to start looking? How much will it cost? Will it be worth it?

A personal trainer would, in theory, create a specific exercise programme tailored to my needs that would help me get the most out of the time I spend exercising at the gym, at home, or out in the fresh air. Some would also give dietary advice and other lifestyle guidance.

Couch to 5k for the New Year?

At this time of year, the temptation to make a new start is strong.

Research shows that our best chance of success comes from selecting a goal that is challenging, valuable, measurable, and specific, with a set deadline.

One frequent New Year's resolution is to exercise more, and a popular method is the "couch to 5k" plan, that outlines how to go from absolute beginner to being able to run five kilometres, in nine weeks. It was created by Josh Clark, a novice runner who wanted to help his mum start running.

"Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit," says the Couch to 5k NHS website.

Kids' swimming skills 'dangerously' lacking

A new survey on children's swimming skills has rung alarm bells around the UK.

Some 45% of seven to 11-year-olds cannot swim one length of a pool, according to the Amateur Swimming Association. 

These findings come in the wake of recent reports that two-thirds of adults can't perform critical water-safety skills.

Golf - the clubbable answer to loneliness?

Unlike football or rugby, golf is a sport that many moderately fit older people could take part in and enjoy. So could it be the answer for widowers who are facing life alone?

The charity Independent Age warns that men are increasingly experiencing social isolation in old age. With loneliness currently blighting the lives of many older people, the Professional Golfers' Association (PGA) believes golf could provide the solution.

Marathon app to make a race-long video

A new app for marathon runners will be put to the test this weekend.

The app aims to create video films of individual runners' race - using videos collected by thousands of spectators.

It is going to be trialled this weekend at the Robin Hood Marathon and Half-Marathon in Nottingham, held on Sunday 28 September.

Stone age exercise

I've been reading a lot recently about "paleo" approaches to fitness - which goes hand in hand with the increasingly popular paleo diet (or "lifestyle" as it's often presented).

The principle behind paleo fitness is that we should be exercising in ways that we were designed to, in other words, more like humans from the paleolithic era. This time period covers most of human history, from the first recorded use of stone tools about 2.6 million years ago to the beginnings of agriculture about 10,000 years ago. Following this idea, the exercise we undertake should be incorporated into our general life, not just one-off trips to the gym or the pool.

Why casual swimmers may not be as safe as they think

 Every summer sees a spate of drownings - often in popular local swimming spots. Now a new study may help explain why some of those jumping into the water should not be doing it.

The alarming new survey results have found that, although four out of five of adults claim to be able to swim, most can't perform five critical water-safety skills.

Venturing into ballet

I've recently had a sort-out of my dvds and rediscovered a ballet workout that has been gathering dust for many years. It's called The New York City Ballet - Complete Workout. I'm not sure exactly what possessed me to buy it at the time, perhaps a Sunday supplement decided it was the latest thing.

 I vaguely remember attempting the whole disc, and feeling agonising pain the next day in my arms and legs.

However, I read the blurb on the box and was convinced to pop it on again. It says the workouts are "designed to help you develop the strength, grace and poise of a ballet dancer". Apparently the exercises will give me "the lean abs, firm buttocks, contoured waist, sculpted legs, slim thighs, strong arms and perfect posture I have always dreamed of".

So, feeling pretty motivated to give it a second chance, I put on my trainers and had another go.

Heart boosted by training at any age

I read with interest this week that the benefits of endurance exercise can be felt no matter how young or old you are. Adults who start running or cycling past the age of 40 feel the same health effects as those who start before 30, new research says.

I'm glad to hear that. Although I've exercised sporadically since leaving school, I wouldn't say it's ever reached the level of 'consistent', so now I know I haven't left it too late if I did want to give my fitness a boost.

The ups and downs of running

I've managed an average of three or so runs a week lately, which I'm fairly pleased with, but I've found my performance varies widely between runs. This could be due to things like the food and drink I've had that day, or how tiring my day's been (I run in the evenings).

But I thought, in case it might help, I'd read up about the best running technique. Performance Director of the Running School, Mike Antoniades, was asked by the BBC website for his top tips.

Running for fitness - and charity

Having been a fairly keen runner before becoming a parent, I'd always hoped to get back into it one day. But until recently, I lacked the mental or physical energy to do so. However, over a few drinks with a friend I was persuaded to enter a local 10 kilometre race. Frighteningly it's only eight weeks away! I've managed a total of three runs in the last fortnight, and discovered I can only go more than about 200 metres if on a downhill slope. Oh dear.

Still I'm sure I'll stagger to the end somehow, perhaps using a very quick walk. And with any luck the excitement of the occasion will help. 

I've also discovered that the Women's Running 10k Race Series holds an event in my city. This is the second year of the series, organised by the UK magazine Women's Running. This year there will be ten races across England, Wales and Scotland. Its official charity partner for 2014 is the breast cancer charity, Breakthrough Breast Cancer, so the organisers are encouraging runners to raise money for them.

Training for Ben Nevis

Recently, in a fit of New Year resolve, I made plans with a friend of mine to climb Ben Nevis, the highest mountain in the British Isles. We've decided on September this year, to optimise the weather versus midge problems!