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physical exercise

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New year, new body! That should be your mantra and motivation to stay fit. Staying fit is important, not just because your body gets to look better but also because it generally enhances your health and keeps your body’s mind and soul in check. This is essential as it helps your life get better as unfitness is a leading cause of many terminal diseases. Therefore, as the year unravels, it is important to start a fitness journey so that you’ll be able to have a hitch-free year health-wise.

How Do I Start My Fitness Journey?

There are vital steps you need to take to start your fitness journey. If these steps are followed religiously and done properly, you will attain your fitness goal for the year. They include:

Get A Gym Membership

There is a lot of working out that needs to be done to stay fit. And sometimes, you may need to use certain equipment to aid your exercise routine. However, these types of equipment are not cheap, so buying them for personal use will not be recommended. Instead, it is advisable to subscribe to a gym membership to access different equipment and tools for a small monthly fee. A gym membership will also go a long way in motivating you and giving you a detailed and well-organized routine to achieve your fitness goal.

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Exercise Daily

After getting your gym membership, you should exercise for at least an hour each day. It doesn’t have to be strenuous and exhausting. It could just be moderate physical activities that you could include in your everyday life. However, if your goal is to shed a few pounds, you must do a higher-level intensive workout. For example, you could take a brisk walk for an hour. Or even jog and set certain intervals to sprint during that hour. As you do all of these, ensure that you are not undergoing any form of pain during your workout session apart from the muscle ache that is bound to occur when you undergo high-intensity workouts.

Keep Track of Daily Calories and Food Consumption

To keep fit, you have to keep track of how many calories you consume or burn in a day. This will go a long way in planning out your physical exercise. This is the reason why bodybuilders’ can amass so much body mass. By simply planning out their meals and taking in more calories than the average person, they can achieve their body goals. On the other hand, if you intend to lose weight because you want a skinnier physique, you will cut down the calories you consume.

Get Sufficient  Sleep

This is very important, but it is very neglected. The fact that many people have busy schedules that cannot be compromised cannot be ignored, but it is extremely important to get sufficient sleep to recharge the body’s batteries. Having an average of six to eight hours of sleep will keep the body going throughout the day, but it is important to take a break and get a nap if you are experiencing fatigue and tiredness. Ensure that you have rested a bit before delving into your routine if you intend to exercise.

Stay Motivated

This is the most important part of your fitness journey. Staying motivated is key to sustaining your fitness journey all year round. If you can stay positive, you will push yourself to get that fit body you’ve always wanted.

Your fitness should be your priority as it determines your general well-being. You owe it to yourself to always stay fit and healthy. Therefore, make your fitness your priority.


If you find yourself counting down the minutes to bedtime as soon as you wake, yawning your way through the working day and struggling to stay awake on the journey home, you are not alone. As many as one in five of us feel unusually tired at any one time.

If you feel constantly fatigued, you will know that carrying out even the simplest of tasks can be difficult. Your quality of life is diminished as you struggle to enjoy your usual activities, such as playing sports, reading a good book or spending time with loved ones. To resolve your problem, you first need to determine its cause. To help you, here are five energy-sappers that may be to blame:

1. Lack of sleep

It may seem obvious but lack of sleep can have a disastrous effect on your energy levels. The amount of sleep you require varies depending on age, lifestyle and health. Just because six hours of sleep has sufficed for you in the past doesn’t mean it will be all you need forever. If you suspect you are not getting enough sleep, try to change your routine by winding down and going to bed earlier or setting your morning alarm later. It may be useful to stop watching television, using  computers, phones and tablet devices and finish any work you’ve taken home well in advance of bedtime to improve the quality of your sleep.

Five reasons you’re tired all the time

Five reasons you’re tired all the time

2. Poor diet

Not eating a balanced diet can lead to many problems, including tiredness. It is important to get the right quantities of carbohydrates, proteins, fats, vitamins and minerals if you are to feel at your best. Try to get at least five portions of fruit and vegetables a day and eat starches, such as potatoes, pasta and bread, for slow-release energy. Avoid quick fixes like caffeine and sugar as once the temporary energy boost has subsided, you will end up feeling even more tired. If you think you are not getting enough of a particular vitamin or mineral, you may want to visit your GP to arrange a blood test to find out if you are suffering from any deficiencies.

3. Exercising too much or too little

Excessive exercise can cause you to feel drained but so too can getting too little exercise. Assessing your activity levels relative to your diet can help you to determine if you are overdoing it or need to move about more. If you are just starting to exercise after a long period of time, build up your activity levels gradually to avoid exhaustion. It is recommended that healthy adults get 150 minutes of moderate-intensity aerobic exercise per week.

4. Drinking too much

Too much alcohol can leave you feeling sluggish and struggling to focus the following day. If you regularly binge drink and often exceed 2-3 units per day if you’re a woman or 3-4 units a day if you’re a man, consider reducing your alcohol intake. Not only will this help you to boost your energy levels, but it will also improve your overall health. If you are concerned about how much you are drinking or are finding it difficult to cut down, you should seek the advice of your GP.

5. Health conditions

There are a number of health conditions that can leave you feeling worn out. If you find yourself tired, gaining weight, being sensitive to the cold, and depressed for no apparent reason, you may have an underactive thyroid. If you are lethargic, short of breath, pale and experiencing heart palpitations, you may be suffering from iron-deficiency anemia. The symptoms of type 2 diabetes also includes extreme tiredness, as well as needing to pass urine more frequently and losing weight unexpectedly. These conditions need to be diagnosed and treated by a GP, so if you are experiencing any of these symptoms you should book an appointment.

If you are experiencing pain from an illness or long-term condition, such as sciatica, joint pain or arthritis, you may find that your sleep is interrupted more regularly. To make life easier, you might want to consider investing in a orthopedic bed. Adjustable Beds provide a range of adjustable beds which utilize cutting-edge cyclo-therapy systems which can help to relieve a range of health conditions that can spoil your sleep and interfere with your energy levels.


Spinning is one of those evergreen gym classes that has stood the test of time, with other routines disappearing out of fashion spinning classes in London are as popular as ever and it is easy to see why. We all have goals and are looking to meet these with the results from our training, spinning is one of those programmes that after just three classes per week, each lasting between 30 minutes and an hour you will start seeing results in record time.


A class will typically burn around 300 calories, up to 800 for the longer classes and this will melt away the pounds and of course as you see the class is working you will want to keep going again and again. Who knew losing fat could be so fun?

The lower body is considered to be a trouble zone for many women and cycling can address these. Although it is not possible to target your fat burn to your legs, working the large muscles such as the hamstrings will tone up, improving the overall appearance.

You may think that a spinning class will only work out your leg muscles but, this is wrong, they aren’t the only muscle group that enjoys the benefits of spinning! With an experienced instructor you will be taught the correct posture to use whilst spinning, as well as combining this with side to side movements which will work to improve your core strength and as a result, once your body fat percentage is low enough you will have abs on display!

Of course, spinning isn’t easy, especially being on a static bike for a prolonged period of time and although the music and constant changes in music, speed and resistance will keep you on your toes it can still be a mentally tough workout to get through. The benefit of this is the increased mental endurance, strength and self confidence which develops from this.

Improving your strength and endurance during a spinning class may lead you to become more confident with cycling out of the gym and onto the roads. London cycling offers a whole new array of benefits on top of those enjoyed by spinning such as increased cardiovascular health, increased productivity, confidence and of course weight loss.


Researchers warn that extreme exercise, such as marathons, may permanently damage the heart and trigger rhythm abnormalities.

They say the safe “upper limit” for heart health is a maximum of an hour a day – after which there is little benefit to the individual.

A review of research evidence by US physicians says intensive training schedules and extreme endurance competitions can cause long-term harm to people’s hearts.

Activities such as marathons, iron man distance triathlons, and very long distance bicycle races may cause structural changes to the heart and large arteries, leading to lasting injury.

Lead author Dr. James O’Keefe, of Saint Luke’s Hospital of Kansas City, said exercise was generally beneficial for health but could tip into becoming harmful when taken to excessive lengths.

Dr. James O’Keefe said: “Physical exercise, though not a drug, possesses many traits of a powerful pharmacologic agent.

“A routine of daily physical activity can be highly effective for prevention and treatment of many diseases, including coronary heart disease, hypertension, heart failure, and obesity.

“However, as with any pharmacologic agent, a safe upper dose limit potentially exists, beyond which the adverse effects of physical exercise, such as musculoskeletal trauma and cardiovascular stress, may outweigh its benefits.”

A review of research evidence by US physicians says intensive training schedules and extreme endurance competitions can cause long-term harm to people’s hearts

A review of research evidence by US physicians says intensive training schedules and extreme endurance competitions can cause long-term harm to people’s hearts

A review published in the medical journal Mayo Clinic Proceedings (must credit) looked at studies detailing the mechanisms, pathophysiology, and clinical manifestations of cardiovascular injury from excessive endurance exercise.

Dr. James O’Keefe and colleagues said research suggests that extreme endurance training can cause transient structural cardiovascular changes and elevations of cardiac biomarkers, all of which return to normal within one week.

But for some individuals, over months and years of repetitive injury, this process can lead to the development of patchy scarring of certain areas of the heart, and abnormal heart rhythms.

In one study, approximately 12% of apparently healthy marathon runners showed evidence for patchy myocardial scarring, and the coronary heart disease event rate during a two-year follow up was significantly higher in marathon runners than in runners not doing marathons.

The review said it had been known that elite-level athletes commonly develop abnormal electrocardiogram readings.

However, studies now show that changes to the heart triggered by excessive exercise can lead to rhythm abnormalities.

Endurance sports such as ultramarathon running or professional cycling have been associated with as much as a five-fold increase in the prevalence of atrial fibrillation, or abnormal heart rhythms.

Chronic excessive sustained exercise may also be associated with other heart problems including artery wall stiffening.

Dr. James O’Keefe said lifelong vigorous exercisers generally have lower death and disability rates compared with non-exercisers, but it was becoming important to detect intense exercisers whose regime might put them at risk.

The phenomenon has been dubbed Phidippides cardiomyopathy – after the fatal heart damage suffered by the original marathon runner.

The young Greek messenger in 490BC died suddenly after running 175 miles in two days, with the last leg of 26.2 miles from Marathon to Athens.

His death was the first report of a sudden cardiac death of a long distance runner.

Dr. James O’Keefe stressed the review findings should not undermine the message that physical exercise was good for most people.

He said: “Physically active people are much healthier than their sedentary counterparts. Exercise is one of the most important things you need to do on a daily basis.

“But what this paper points out is that a lot of people do not understand that the lion’s share of health benefits accrue at a relatively modest level.

“Extreme exercise is not really conducive to great cardiovascular health. Beyond 30-60 minutes per day, you reach a point of diminishing returns.”

Government guidelines recommend adults take aerobic exercise five times a week for 30 minutes or more for maximum health benefits.

Children should have at least 60 minutes of moderate to vigorous exercise a day, including taking part in sports, brisk walking and running.

Aerobic exercise is achieved through sports such as jogging, running, cycling, tennis and swimming.

The level of aerobic exertion should be enough to raise the heart rate to 120 beats a minute or higher, which includes a brisk walk and swimming. But taking a stroll or even gardening is also regarded as healthy activity.