Get active and rip the benefits

Being active doesn’t just come down to your standard exercise routine though. Our bodies are designed to move, and with many of us spending the majority of our day sitting at a desk, it’s important to regularly move our bodies throughout the day.

Exercise supports a strong immune system. The digestive mucosa is home to about 70% of the cells in our immune system.
Clinical reviews in allergy and immunology 'The gut microbiota and inflammatory noncommunicable diseases: Associations and potentials for gut microbiota therapies.’

Exercising regularly brings a whole heap of benefits both short and long term to every aspect of your health. Improved cardiovascular fitness1 reduced blood pressure2 increased muscle strength and endurance3 increased bone density4 increased lung capacity5 improved metabolism6 increased energy levels7 to list a few, and it doesn’t stop at physical benefits. 

 

Probiotics contribute to the normal functioning of the immune system.

Bio-Kult Advanced contains 14 live bacterial cultures Bio-Kult Advanced contains live bacteria that complement the intestinal microbiota naturally present in the digestive system of a healthy person.

Exercising regularly could also improve brain function and has been shown to improve mood, reducing levels of anxiety and depression whilst releasing our feel good endorphins. National guidelines suggest 150 minutes of moderate physical activity a week or 75 minutes of vigorous activity spread across the week along with 2 strength exercise sessions.9

 
Make Exercise Enjoyable

Many people make efforts to stick to a regular exercise routine because they view it as a chore, endless running on a treadmill or lifting weights for a set amount of reps and sets can get boring and uninspiring, but there’s so much more to exercise and once you find something you enjoy you may even look forward to exercising!

If you need a helping hand in finding exercise you enjoy, there are many different types of exercise classes available at gyms and local outdoor areas, sign up for a variety and try them out.

Finding Time

Another pillar that stands in our way is time! Many lead busy, hectic lifestyles and often struggle to find the time to take an exercise class or visit the gym. But you don’t need equipment to workout, bodyweight exercises can be performed anywhere anytime, whether you’re at home, in a hotel room or if you have found a quiet space in the park!

There are also many bodyweight workout plans and videos online that are free and easy to follow.

Whilst watching TV perform small exercises during the ad breaks
What changes can we make to our daily routine to move more frequently? 

1. Cycle or walk to work in the nice weather. Or if you take the bus why not get off a stop or two earlier and briskly walk the last section of your journey. Try to elevate your heart rate for 10 minutes or more.

2. Set a regular reminder throughout your working day, perhaps every 30 minutes, to stand up from your seated position and move through a few dynamic stretches to engage your muscles and increase blood flow.

3. Take a walk with colleagues on your lunch break, aim for 30 minutes or more, talking and walking is a great way of increasing your heart rate!

4. Standing desks have become popular in the work place recently. You don’t have to stand all day, alternating between standing and sitting increases muscle activity.

5. Whilst watching TV perform small exercises during the ad breaks, eg. 10 squats on the first ad break, 10 sit ups on the second and 10 jumping jacks on the third.

6. Whilst talking on the phone or brushing your teeth pace the room or walk up and down the staircase.

Taking up a team sport is a great way to stay active.

Getting involved with a local club and team is a great way to get motivated, meet some new people and stay healthy. 

Self motivation

Exercise is inclusive of every person everywhere, no matter who you are, how old you are, what race you are, what sex you are or what you do for your day job. 

The key to sticking with exercise is finding something you enjoy, something that can be a hobby that brings you joy. If exercise is something you dread - it might be time to try something different.

 

Getting active with your little ones

Exercising not only supports a strong immune system and helps eliminate toxins from the body, it could also boost mood enhancing hormones.

It’s never too early to start an active lifestyle and there are no end of ways to workout with your little ones. Crank up the music and start your day with a boogie. Hit the park with a frisbee. Or dust off the bikes and get pedalling. 

Whether they love kicking a ball, making dens or pretending to be pirates, mucking about in the great outdoors is what childhood is all about.

Remember to keep your H2O levels topped up, especially if you’re out and about in the sun. Water’s essential to keep our brains in tip-top gear. If your kids aren’t keen on water, try adding natural good stuff like mint, limes or strawberries. Berries are packed with antioxidants like vitamins C and E, so it’s win-win.

 

Visit a farm

Soils contain a dynamic reservoir of biodiversity and exposure to soil microbes has been experimentally shown to increase the diversity of bacteria in the human gut, which is associated with numerous health benefits. Encouraging diversity in our soils and exposing ourselves to the natural environment is therefore likely to be beneficial. Therefore it could be said that spending some time visiting a farm could help support yours and your little one's microbiome and immune systems. Think of all those steps you'll pick up chasing your kids as they run excitedly from one animal to another!

 

Day at the Beach

Whether you're lucky to live beside the seaside or you're taking a staycation, summer holidays are all about adventure. Studies suggest the sea air is good for a sound sleep as it’s charged with healthy negative ions that accelerate the ability to absorb oxygen. 

What's more - spending a day in the sand dunes and salty air, building sandcastles and flying a kite are all great ways to get your little ones and you active.

Bio-Kult Infantis contains 7 strains of live bacteria and is enriched with Omega-3 fatty acids and vitamin D3, which contribute to the normal functioning of the immune system.

 

Gardening

Getting the kids to help out in the fresh air does wonders for their  immune system. Contact with soil at an early age exposes them to different bacteria and microbes. This interaction in the gut primes their immune system and makes them less susceptible to asthma and food intolerances later on.

So pull on your wellies and get planting. Kids love getting messy in the mud and creating their very own veg patch from seed. Crunchy carrots, tomatoes and crispy salad leaves are great starters for mini gardeners. You’ll be growing vitamins at your kitchen door and have a steady supply of delicious veg year round. Then you can have even more fun finding recipes for your home-grown goodies together.

 

Head to the park

Getting active doesn't always have to involve something sporty or heading somewhere that costs money. Why not head down to the nearest to play some football or just for a long walk.

If it's safe to do so - why not try cycling to the park too.

 

Get Outside and Connect with Nature 

Nature-based interventions for mental health are becoming more common, with evidence showing that those with good access to natural environments are more likely to have better mental well-being. 

GPs for example are now issuing ‘nature prescriptions’ for activities such as rambling, bird-watching and beach walks. So whether it's flip flops or hat and scarf weather we think getting outside is a great way to keep you and your little ones active. You might even want to try a natures treasure hunt - little ones love collecting stones, conkers, leaves, daisy's and bugs - although be sure to make sure they're gentle and return our tiny friends to their homes!

If you're lucky enough to have a  garden - settling up a paddling pool, kicking a ball about or even something as simple as hide and seek are all great ways to encourage a bit of activity! We're sure you'll enjoy yourself just as much as the tiny humans in your life!

 

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6. Gim M-N, Choi J-H. The effects of weekly exercise time on VO2max and resting metabolic rate in normal adults. J Phys Ther Sci 2016; 28: 1359–63. 
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8. Larun L, Brurberg KG, Odgaard-Jensen J, Price JR. Exercise therapy for chronic fatigue syndrome. Cochrane Database Syst Rev 2017; 4: CD003200. 
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