Feel Good with Bev Fitness

If you would like to improve fitness, tone and strength ..... join us Sat 9am for Bodyfit
You will need some dumb bells and a mat and a determination 😊👌
If you wish to book a place please message me direct . 🔥💪
07863 626 909

Good morning all . Thank you for following my page 😊🌻

Good morning all
Did you see the recent article in the news on 'Strength training'. 😊💪. Something I have been posting about for some time.

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Doing 90 minutes to two hours of weight training per week can greatly reduce the risk of an early death, according to new research, external.

Researchers writing in the British Journal of Sports Medicine looked at data from three studies involving 147,374 men and women over 30 years.

They found those who consistently did between 90 minutes and two hours of weight training every week lowered the risk of premature death from any cause by 13%.

The risk of dying from cardiovascular disease – a heart attack or stroke for example – was 19% lower.

For a death due to neurological disease - for example dementia - the fall was even greater, at 27%.

Researchers concluded that the "lowest risks" were observed among those people who were doing high levels of both aerobic exercise and strength training.

Among these most active people, who were doing many hours of aerobic exercise each week, the risk of an early death from any cause fell by up to 58%.

If this isnt the best reason to include strength amd aerobic activity, then I dont know what is!

Examples of Strength Training ...

Working with weights or kettlebells
Resistance bands
Squats & lunges
Press ups
Planks
Also .....
Dance fitness
Yoga
Cycling
Hill walking

So much to choose from ! 😊
Plan for your future. You only have one body look after it !

Let's talk about the importance of a healthy spine

A healthy spine is important because it supports your body, protects the spinal cord, and helps you move, bend, and stay balanced in daily life. When spine health declines, it can lead to pain, stiffness, poor sleep, reduced mobility, and a lower quality of life

Why it matters
- It provides structure and posture, helping you stand and sit upright
- It protects the spinal cord and nerve pathways that carry signals between the brain and body
- It enables movement, flexibility, and shock absorption for everyday activities like walking, lifting, and twisting
- It helps prevent chronic back and neck pain that can affect work, exercise, and sleep

Simple ways to protect it
Regular movement, stretching, core strengthening, good posture, and safe lifting all help keep the spine healthy. Avoid sitting too long without breaks, since prolonged sitting can increase stiffness and strain

Take a look at the attached image for good postures and stretches for the spine

Ps if you wish to join us for Yoga tonight at 7pm please message me direct 😊🙏

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Good morning all

What is the key to strong, healthy bones 💪

The key to strong bones lies in balancing nutrition, exercise, and healthy habits to support bone density and prevent loss over time.

EssentialsWeight-bearing activities like walking, jogging, or dancing stress bones positively to stimulate growth.
Strength training with weights or resistance 2-3 times weekly boosts bone density and muscle support.
Balance exercises such as yoga or tai chi cut fall risk, especially after age 65.

Healthy habits to Protect Bones are to
avoid smoking and limit alcohol to under 2 drinks daily, as both accelerate bone breakdown.
Maintain moderate weight—too low harms density, too high stresses joints

For strong bones, Vitamin D and Calcium are crucial, as D helps absorb calcium, while Vitamin K, Magnesium, and Vitamin C also play vital roles in bone structure, density, and protection, alongside B vitamins (B6, B9, B12) that support bone cells and control bone-weakening compound.

You only have one body, look after it 😊💪♥️

Dancefit returns tonight ! Its cooler 😎 however please bring water and towels if you wish. Please arrive before 6.30pm when doors lock and sign in. Pleaee ise code for carpark given to you See you soon ! 😊💃💃💃