Lindsey Fitness News - 9th November 2023 - Joint Health this Autumn

Published: Thu, 11/09/23

I do hope you are having a really good week... With both Halloween and Bonfire night over we are racing through the Autumn.

I spent such a busy and very special weekend last week. After the Saturday classes (thank you everyone for being there early for me!) I was then most privileged to conduct my very first Wedding Celebration in the beautiful Kings Chapel in Amersham. All the preparation of the bespoke Ceremony crafted with the lovely couple paid off in a unique and very special and moving way. I received some lovely compliments and a couple of enquiries too - which was so encouraging.

Then on Sunday after the running club it was off to Windsor Great Park for a 2 hour horse ride , a gift from some lovely friends for my 60th birthday last year. Now I haven't ridden for some years, and there a small worry of would I still be as capable now that I am older? I was most pleasantly surprised at how comfortable I was from start to finish and in the days after - joint and muscles all felt fine!

So in the newsletter this week, how being active pays off for your joint health, and never more so at this time of year, its time to ACTIVATE NOT hibernate!

Also in this weeks newsletter......

Grab one of the last few spaces for the CPR & Defibrillator Training on November 25th. Last weeks newsletter saw a rush of people sign up - only 6 places left now.
Delicious and Nutritious Vegetarian 'Joint Friendly. recipe to try.
Get your classes booked up until Christmas - No excuses!

Have a wonderful week, see you in classes and online too!

Joint Health through the Autumn months

As the leaves change colour and the weather cools, Autumn is a beautiful time of year to engage in outdoor activities and maintain joint health through exercise. Whether you prefer simply going for a walk or jogging, there are numerous benefits to staying active during this season.

One of the primary advantages of exercising in the autumn is the milder temperatures. The cooler weather allows for more comfortable workouts, as you won't be battling the scorching heat of summer or the freezing cold of winter. This makes it easier to engage in physical activities for longer periods without feeling exhausted or uncomfortable.

Furthermore, autumn is a great time to take advantage of the beautiful scenery. The vibrant colours of the falling leaves create a picturesque environment, making outdoor exercises more enjoyable and motivating. Whether you explore local parks, trails, or even your own neighborhood, the autumn landscape can provide a serene and calming backdrop to your workout routine.

When it comes to joint health, exercise plays a crucial role. Regular physical activity helps to strengthen the muscles around your joints, providing them with better support and stability. This can reduce the risk of joint pain, stiffness, and injury. Additionally, exercise promotes the production of synovial fluid, which lubricates the joints and helps to maintain their flexibility.

In autumn, it is essential to engage in exercises that are gentle on your joints. Low-impact activities such as walking, cycling, or swimming are ideal choices. These exercises put less stress on your joints while still providing a great cardiovascular workout. Swimming, in particular, is highly recommended as it is a non-weight bearing exercise that provides resistance, helping to strengthen the muscles around your joints without putting excessive strain on them. The Walkfit Class at Monks Walk School on Saturday mornings is proving to be one of the most popular classes for all ages and abilities.- low impact , functional fun!

Another option for joint-friendly exercise is Fitness Pilates. Fitness Pilates not only improves flexibility and balance but also helps to relieve joint pain and stiffness. The gentle stretching and controlled movements can increase joint mobility and enhance overall joint health. Use the Lindsey Fitness Home online Mindfulness & Mobilisation and Fitness Pilates sessions to incorporate this beneficial practice into your autumn exercise routine.

In addition to exercise, it is important to maintain a healthy diet and stay hydrated to support joint health. Consuming foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, can help reduce inflammation in the joints. Incorporating plenty of fruits, vegetables, and whole grains into your meals provides essential vitamins and minerals that support joint health.

Lastly, don't forget to warm up and cool down before and after your workout sessions. Proper warm-up exercises help to increase blood flow to your muscles and joints, reducing the risk of injury. Cooling down with gentle stretches helps to improve flexibility and prevent post-exercise muscle soreness.

In conclusion, autumn presents a wonderful opportunity to engage in outdoor activities and prioritize joint health through exercise. The pleasant temperatures and picturesque scenery make it an ideal time to stay active and maintain physical well-being. By choosing low-impact exercises, incorporating Fitness Pilates, and following a healthy diet, you can ensure that your joints remain strong and flexible throughout the season. So, grab your jacket, lace up your shoes, and embrace the beauty of autumn while taking care of your joints.

Last 6 Places Left for this Training Session

A practical session will be held on Saturday 25th November with Arline and Dave Hursey from DiPPs.

"Did you know over 30.000 out of hospital cardiac arrests occur every year within the UK"

Read more about DiPPs - Click Here!

This 1 hour practical session will be at The Ridgeway Academy in WGC starting at 2pm.

I am extending the invite to Lindsey Fitness members and their friends and families. I cannot stress how useful this practical session is - because you just never know!

Arline and Dave do not charge for this service but a donation to DiPPs is invited. If you or any family of friends would like to take part in this session for a £10 minimum donation to DiPPs please contact me to book your place.

(Contact details can be found at the end of this newsletter)

FOOD MATTERS >>>>>>

One popular joint-friendly vegetarian recipe is roasted vegetable quinoa salad. Here's how to make it:

INGREDIENTS:

1 pkt Merchant Gourmet Glorious Grains (pictured)
1 red pepper, sliced
1 yellow pepper, sliced
1 courgette sliced
1 butternut squash cut into chunks
1 red onion, sliced
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
1/4 cup balsamic vinegar
2 tablespoons honey
1/4 cup crumbled feta cheese

INSTRUCTIONS:

Preheat your oven to 400°F (200°C).
In a large baking dish, combine the sliced bell peppers, zucchini, yellow squash, and red onion. Drizzle with olive oil and sprinkle with dried oregano, dried basil, salt, and pepper. Toss to coat the vegetables evenly.
Roast the vegetables in the preheated oven for about 20-25 minutes or until they are tender and slightly browned.
Heat the Quinoa and Grains mix as per instructions on packet.
In a small bowl, whisk together balsamic vinegar and honey to make the dressing.
In a large mixing bowl, combine the cooked quinoa and roasted vegetables. Pour the balsamic dressing over the mixture and toss gently to coat.
Serve the salad warm or chilled, topped with crumbled feta cheese.
*Super boost with some chopped walnuts and flaxseed

This recipe is not only joint-friendly but also packed with nutrients from the vegetables and quinoa. It can be enjoyed as a main dish or served as a side.