We are regularly bombarded with health messages regarding being physically active, and while the magic 10,000 step guideline seems rather basic. Could there be other benefits from the two main type of physical activity groups; aerobic and strength training?

Physical activity is an excellent way to lose or maintain weight and should form part of a healthy lifestyle. Speaking about long term health, the different types of physical activity, resistance or aerobic exercise, can have many health benefits for your body. Getting the balance right could be key to healthy aging. While hitting the 10,000 step guideline is a good target, it is important to know that different types of exercise are important for a healthy lifestyle. In 2011 the UK recommendations were set at a minimum of 150 minutes of moderate, or 75 minutes of vigorous aerobic exercise with some strength training for all adults.

Aerobic Physical Activity

Moderate aerobic exercise is characterised by an increased heart rate and perspiration, whereas in high intensity exercise you may find it hard to say more than a few words in a sentence. This type of exercise is good for weight loss through burning calories when doing the exercise, as well as improving heart muscle strength.

Aerobic activities include:

• Jogging or running
• Dancing
• Cycling
• Swimming
• Aerobics
• Tennis

Dancing can count as moderate or vigorous exercise depending on the style, and is also sociable and fun. Find local dance classes. Fast cycling can count as vigorous exercise.

Resistance Physical Activity

Resistance exercise is commonly thought of as strength conditioning. This is where you use either your own body weight, or training with weights to work your muscles through repeated (reps) lifting exercises. Doing this type of physical activity can increase muscle strength. This includes major muscle groups such as your core (important for balance), arms and legs, and can benefit in everyday life.

Strength training activities include:

• Yoga
• Tai Chi and Qigong
• Weight lifting
• Using resistance bands
• Exercises using your own body weight e.g. press-ups and sit-ups

Yoga and Tai Chi are both good for building and maintaining flexibility as well as core strength.

Physical activity is important for many other conditions, such as reducing the risk of coronary heart disease, stroke and type 2 diabetes. In addition exercise can help improve self esteem and also everyday tasks such as grocery shopping. Therefore in terms of healthy aging, physical activity is important for building and maintaining strong and healthy bones. Both aerobic and resistance physical activity can help build bone density and muscle mass in conjunction with a healthy diet including adequate intakes of calcium and vitamin D, preventing osteoporosis (weakening of the bones) in later life.

Why not try the Couch to 5k plan, aimed at those who need a little help to get physically active along with tips to stay healthy when exercising.

The post Let’s get physical appeared first on Neals Yard Holidays Blog.

From the key signs of work-related stress to advice on how to beat it, it seems awareness of one of the gremlins of modern life is swelling. Not just in the media, but in the business world too. Tips for less stress in demand.

But stress isn’t necessarily the product of a poor life-work balance. It can also result from emotional trauma, financial worries, pre-exam jitters, and a myriad other factors. The fact that National Stress Awareness Day is still here – this week marked its 16^th anniversary – suggests we still have a thing or two to learn about stress and how to beat it.

One thing we do know is that no one is immune to the claws of stress. So just how can you fend them off, should they strike? As ever, talking to your doctor is a good start if you’re at all worried. In the meantime, we’ve been scouting out practical tips for less stress that can help you be yourself again.

Get in the driving seat

According to Cary Cooper, Professor of organisational psychology and health at Manchester Business School, sensing loss of control is a major catalyst for stress. In turn, doing nothing about stress makes matters even worse. His tips for less stress? Don’t hide. Take control and remember that you definitely can do something about stress.

Make time for you

Escape at home or away – whatever rocks your boat, just do it. If you’ve been working too hard or are drained emotionally, make sure you take the time to recharge. Unplug the computer, put the phone on flight mode, and fly – to Cyprus, the bath tub, anywhere.

Get plenty of exercise

Staying physically active is frequently among the top tips for less stress. Exercise won’t get rid of stress completely, but it can put you in a positive frame of mind that can help you achieve just that. Stress-relief yoga might be a good start, but virtually any kind of wholesome physical activity goes.

Talk it out

Probably one of most important tips for less stress anyone can give. ‘Call a friend’ isn’t just an option on Who wants to be a millionaire. There’s no need to do it all on your own, so tap into the support network around you – from family and friends to counsellors and life coaches who can support you through a difficult time.

Practise mindfulness

Like physical exercise, the buzzword of the moment is no magic wand for disappearing stress. But simple exercises to help you reconnect with the here and now offer yet another way to control the impact of external pressures and other worries on your mental and physical wellbeing.

Tried all of these tips for less stress already? Plenty more advice and tips are available on the NHS’s dedicated stress-busting web page.

The post Overwhelmed? Here are 5 tips for less stress appeared first on Neals Yard Holidays Blog.

Health and Wellbeing – and holidays with summer offers

Recent surveys from the Office of National Statistics (ONS) revealed that the number of people from the UK going abroad each year is increasing, while the number of people satisfied with their health is decreasing. Here at Neal’s Yard Holidays, we have the solution. What better way to improve health and wellbeing and satisfy the desire for a holiday abroad than a yoga or wellbeing retreat?

We have the perfect summer offer of up to 50% off full-board accommodation at the West Coast Ayurveda Resort in Sri Lanka for stays between 24 April and 7 November. So if you’re looking to improve your health and wellbeing while enjoying a fantastic relaxing holiday abroad, then this is it. Yoga is optional.

In fact, all our health and wellbeing holidays are suited to individuals looking to relax and unwind, detox and cleanse, which in turn will help you be more satisfied with your health. Our retreats offer a number of holistic therapies, yoga, Pilates, and outdoor activities so you can make the most of your holiday.

Some of our other summer offers include a free 30-minute massage at this detox yoga retreat in Mallorca, Spain where you can enjoy hatha yoga, meditation and use of the spa and holistic therapies.

So if you’re looking to improve your health or simply relax and rejuvenate, we have some of the best holidays abroad for just that, so you can combine a great trip abroad with a boost to your health and wellbeing.

We’re certain that if more people went on yoga retreats, the ONS would find the number of people satisfied with their health and wellbeing increasing.

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The post Improve Health and Wellbeing and Enjoy a Holiday Too appeared first on Neals Yard Holidays Blog.