The benefits of working out are really real. I am guilty of this. Occasionally I don't work out and that is not good for my health. Exercise makes you feel better, think more clearly, and look your best. It also helps you control your appetite, feel better, sleep better, and lower your risk of heart disease, stroke, diabetes, dementia, depression, and many types of cancer.
One of the best methods to enhance your energy is still to exercise consistently, which is just one more benefit on that long list below. When it comes to keeping your health and energy up, nothing medicine has ever made or found is better than regular exercise.
Working out gives you more energy.
Think of your energy level like a battery that can be charged. Being active is like plugging in the battery and recharging it, but sitting still makes the energy go away.
You lose muscle cells when you don't move about. The cells that are left have fewer mitochondria, which makes it harder for them to make energy. It's amazing how quickly this works.
People who can't move a limb because of an injury or illness start to lose muscle cells within six hours. When your muscles are weaker, they have to work harder to achieve what you need them to do, which leaves you with less energy for other things.
As you get older, it's especially vital to remain exercising because your muscles tend to lose mass over time. Sarcopenia, or the slow loss of muscular tissue, starts sooner than you might think—around age 30.
By the time a 30-year-old is 70, he or she will have lost around 25% of his or her muscle mass and strength. By the time he or she is 90, he or she will have lost another 25%. Not only does losing muscle mass make you less energetic, but it also raises your risk of getting a number of other diseases.
Not working out may impact your heart and lungs. When the lungs and heart don't work as well, it's harder for your body to get the oxygen and nutrients it needs.
That, in turn, influences how much energy you have, especially when you are doing anything strenuous. When doing a physically demanding task, a sedentary person gets more tired than an active person. They also have a greater heart rate and lower oxygen intake.
Being inactive might also affect your mental health. The less you move, the less you desire to move. People who don't work out feel more tired than people who do.
If you really want to stay healthy, you need to stop eating junk and exercise. Exercise doesn’t always mean lifting heavy weights or going to the gym. If you’re like me—someone who enjoys the gym but doesn’t always have time to go—you find other ways to stay active. My partner has a gym membership, so I join him sometimes, but I mostly stick to walking.
Lately, I’ve been wearing the Get Set 2-in-1 Multi-Train Shorts by Sweaty Betty during my walks. They’re perfect for staying comfortable while staying active. The inner short has 4-way stretch and wicks away sweat, while the looser outer layer gives more coverage. Plus, the side slip pockets are super handy for carrying small essentials. They’re designed for training, but honestly, they work great for everyday movement too.
We walk whenever we can, especially when the sun is out. We love the warmth, and our skin even glows more under the sun. Walking doesn’t feel like a chore when you’re enjoying nature. It becomes part of your life—and a simple, effective way to stay healthy.
Rolling 101: A Quick Guide to Relief & Recovery
If you've ever walked into a gym, you’ve probably seen people rolling their legs, glutes, or backs on cylindrical foam rollers. These tools have gained popularity for a reason they can help loosen up tight muscles, improve flexibility, and even reduce soreness after a workout. But are they right for you? Let’s dive in.What Is a Foam Roller?
A foam roller is a firm cylinder, typically around six inches in diameter and available in different lengths and densities. They are made to help relax muscles and connective tissue so that you can move better and feel less pain.The surface of most rollers is smooth, and to use them, you press different parts of your body against them. Physical medicine and rehabilitation expert Dr. Marwa A. Ahmed at Harvard Medical School says the process is like "ironing out" tight muscles and tissues, which makes movement feel better and smoother.
How Do Foam Rollers Work?
When you apply pressure to your muscles and fascia (the connective tissue around muscles) using a foam roller, it helps break up tension and knots, much like a deep-tissue massage. This self-massage technique can improve flexibility, relieve muscle soreness, and enhance blood circulation to the targeted area. Essentially, foam rolling helps your body move more freely with less pain.The Benefits of Foam Rolling
- Regular foam rolling can provide several benefits, including:
- Reducing muscle soreness and tension
- Increasing flexibility and range of motion
- Boosting circulation to help muscles recover faster
- Supporting fluid movement through the lymphatic system
- Enhancing performance by improving movement efficiency
How to Use a Foam Roller Correctly
Do this 3–5 times a week, at least twice a week, for 30 to 60 seconds for each muscle group in your body. If you want to get the most out of foam rolling, try to do it every day.
According to a recent Japanese study that was written about in the January 2024 edition of JAMA Network Open, a smartphone-based mall walking program could inspire people to get more active.
The study examined step records from 217,344 mall patrons who carried a free smartphone step-tracking app. After walking 1,000 steps at the mall, participants received a digital coupon to participate in a lottery for shopping points.
Researchers collected daily step count data for the entirety of 2021. They discovered that on days when individuals engaged in the mall walking program, they averaged over 1,200 additional steps compared to days they didn’t participate. Notably, women and those aged 65 and older exhibited the most significant increases in their daily step counts.
The authors highlight that malls can be an excellent environment for walking, offering a spacious and safe area free from the complications of poor weather or heavy traffic.
This research is still being monitored.
Photo by Jonathan Borba from Pexels
Here’s what the latest research suggests. Intermittent fasting, which involves following a strict eating schedule to aid weight loss, is becoming increasingly popular. But does it really work?
Recent studies indicate that intermittent fasting might offer similar or even slightly better benefits for weight loss compared to traditional calorie-restriction diets. One of its key advantages is its simplicity, which can make it easier to stick to than other weight-loss plans.
While other diets focus on what foods to eat and how much, intermittent fasting centers on when to eat. It involves not eating for specific periods throughout the day. There are several methods, but one of the most common is the 16/8 approach. In this method, you eat during an eight-hour window (like from 10 a.m. to 6 p.m.) and fast for the next 16 hours (from 6 p.m. until 10 a.m. the following day). During the fasting hours, you can drink plain water, tea, or coffee, and it’s important to maintain healthy eating habits during your eating window.
Short-term studies show that people often find it easier to stick with intermittent fasting compared to low-carb diets. The 16/8 schedule can be simpler to follow since you’ll be sleeping for about half of the fasting period. This means you just skip late-night snacks and either delay or skip breakfast.
The State of Ketosis
So, how does intermittent fasting aid weight loss? Going for long periods without eating can push your body into a temporary state of ketosis, where it burns fat for energy. Ketosis occurs when your body runs low on glucose (its main energy source) and starts using stored fat instead. For some people, fasting for sixteen hours is enough time to begin producing ketones and enter ketosis.
Intermittent fasting is associated with several health benefits, including a reduction in cardiovascular disease risk factors such as obesity, high blood sugar, high blood pressure, and high cholesterol levels. Some research even suggests it may promote a healthier gut microbiome, improving digestion and offering protection against infections. Many who practice intermittent fasting report increased energy levels. However, the current evidence supporting these benefits is still limited, and the long-term effects remain unknown. Most studies have focused on smaller populations and only observed the effects over a few weeks to a year.
There’s no secret about it: staying fit is essential to maintaining good health. In today's fast-paced world, many people struggle to find time for themselves, leading to health challenges that can feel overwhelming. Various fitness pathways are being promoted, and while some offer quick results, many are unsafe or unsustainable. It’s important to be cautious—looking fit is not the same as being healthy.
Health statistics show a worrying trend: more people are experiencing serious health issues than ever before. Many in their 40s are starting to feel like they’re older. We cannot let this happen. Now is the time to take charge of your health. While it may be tempting to stay lazy or come up with excuses, remember this: if you want to enjoy your later years, you need to invest in your health now. And the good news is—it’s never too late to start.
Imagine transforming your overall health in just 12 weeks. You might be asking yourself, "Is this really possible?" The answer is yes, and Candour offers a proven fitness program to help make it happen.
With the holiday season just around the corner, now is the perfect time to commit to a healthier, happier you. Imagine starting the new year feeling confident, energized, and in the best shape of your life. While most people think the "new year" begins on January 1st, a fresh start can happen any day you decide to make a change.
What is the Candour 12-Week Program About?
This 12-week program is a personalized, one-to-one personal training sessions and online coaching plan designed specifically for individuals over 40 years of age who are ready to reclaim their health, fitness, and confidence.
Why Focus on People Over 40?As we age, maintaining fitness and healthy habits becomes more challenging. Our bodies change, energy levels fluctuate, and finding time to focus on health can feel impossible. This program is tailored for those who may have lost sight of their fitness goals but are ready for a lasting, meaningful transformation.
This isn’t just another workout plan—it’s a comprehensive wellness journey that blends fitness, nutrition, and habit-building for long-term success.
Here’s what makes it unique:
- Tailored to Your Life: Every fitness routine, nutrition plan, and habit-building strategy is customized to meet your personal goals and fit seamlessly into your daily routine.
- Real Human Support: The expert coaches at Candour guide you through every step, providing real-time feedback, encouragement, and motivation. Plus, there’s a dedicated Candour Facebook group where you can connect with like-minded individuals on the same journey. This supportive community helps keep you motivated and accountable, ensuring you stay on track.
- Convenience of Online Coaching: With Candour’s easy-to-use app, you can complete your workouts anytime, anywhere, making it a flexible option for even the busiest schedules.
- A Proven, Holistic Approach: This program isn’t just about losing weight or toning muscles. It’s about transforming your body, mind, and lifestyle. By the end, you’ll have healthier habits, more energy, and a renewed outlook on life.
Over the course of 12 weeks, you’ll follow a program designed to progressively build better habits, increase your fitness, and improve your overall well-being. Here’s what you can expect:
Personalized Fitness Routines: Each workout is crafted to address your specific needs. Whether you’re aiming to improve strength, flexibility, or endurance, the program offers a customized plan just for you.
Nutrition Guidance: Say goodbye to confusing advice and diet trends. With so many misleading fitness videos on social media, it’s easy to get lost. Candour simplifies nutrition with realistic, sustainable meal plans tailored to your goals and lifestyle.
Habit Coaching: Real, lasting change doesn’t happen overnight. Week by week, the program focuses on helping you build better habits so that by the end of the 12 weeks, you’ve made life changes that stick for the long term.
Ask yourself:
- Do you struggle with low energy and constant fatigue?
- Have you tried other fitness programs but found it hard to stick with them?
- Do you want a personalized approach that fits into your busy life?
- Are you ready for a real, lasting transformation—not just a temporary fix?
If any of these resonate, this program could be the right fit.
Why This Program WorksThe success of "12 Weeks to a Better You" lies in its ability to meet you where you are, regardless of your current fitness level or lifestyle. Here’s what you’ll get:
- Expert Coaching: With years of experience, the trainers know exactly how to guide you toward success.
- Ongoing Support: Your coach will be with you every step of the way, helping you overcome challenges and celebrate your victories.
- Results That Last: The focus on habit-building ensures that the changes you make will stick long after the program ends.
This is your opportunity to start a fitness journey that goes beyond just looking good—it’s about feeling good inside and out. Imagine a future where you feel confident, strong, and energized every day. That future starts now.
Sign up for Candour’s 12-week program and take the first step toward becoming the best version of yourself. Don’t wait for change to happen—create it!
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A positive outlook might help women slow down physical decline as they get older, according to a new study.
This research, led by Harvard and published in JAMA Psychiatry on March 20, 2024, looked at data from nearly 6,000 postmenopausal women, with an average age of 70, who were part of the Women’s Health Initiative. These women joined the study between 1993 and 1998 and were followed for six years. At the start, researchers measured their optimism using questionnaires. Their physical abilities were tested four times during the study, including grip strength, a timed walk, and how many times they could stand up from a chair in 15 seconds without using their hands.
The study found that women with higher optimism had better grip strength and could stand up from a chair more times compared to those with lower optimism. They also experienced slower declines in walking speed and chair stands over the six years. While the exact reason for this link is unclear, researchers think that optimistic people might be more active, social, and eat healthier.
Grab your gym clothes and walking shoes because your friend is probably right. While there haven't been many studies on exercise protecting against infections, the few that exist all suggest it does.
The biggest study on this, done by Harvard Medical School, was published in JAMA Network Open in February 2024.
The study tracked almost 62,000 adults aged 45 and above from before the COVID pandemic started in early 2020 until the end of 2022. Researchers gathered information on factors like chronic diseases, income levels, and lifestyle habits that might affect the risk of infection. They also kept an eye on who got COVID-19 and how severe their symptoms were.
Out of all the participants, 69% were considered "sufficiently active," meaning they did moderate to vigorous exercise for at least 150 minutes every week. Another 11% were "insufficiently active," and 20% didn't exercise at all.
The results showed that those who kept up with enough physical activity were 10% less likely to get COVID-19 and 27% less likely to be hospitalized because of the virus compared to those who didn't exercise. This protective effect was especially clear among women. Interestingly, people who exercised a little (but not enough to meet the recommended amount) didn't see much better results than those who didn't exercise at all. These findings suggest that a good amount of physical activity is needed to protect against COVID-19.
Do you need a little extra push to increase your daily steps? According to a study published online on April 7, 2024, by Circulation, reminders or rewards might help. In the study, researchers asked over a thousand people (average age 67) to wear activity trackers, walk daily, and set step goals. They were then randomly placed into one of four groups, each receiving different encouragement to exercise: the chance to win game points, earn money, get both money and game points, or receive a daily text message with their previous day's step count. After one year, all groups increased their daily steps by at least 1,500.
In contrast to the message-only group, participants in the money or game points groups walked over 500 more steps daily, while those in the combined incentives group walked nearly 900 more steps daily. Would you like to give this a try at home? Use a walking app that gives game points and incentives, and set a phone reminder to work out.
Photo by Boys in Bristol Photography
Without a gym membership, walking is an excellent way to get exercise and lose weight. It's simple to fit into your everyday schedule and used for talking with friends or listening to music while strolling. These easy suggestions will help you shed extra pounds.