Exercise, Fitness, Gym, Health, Lifestyle, Uncategorised, Wellbeing
Regular exercise boosts energy, improves sleep, manages blood sugar, and prevents chronic diseases—but it also slows aging. A 2023 study in Exercise and Sports Sciences Reviews found that exercise helps maintain telomere length, protecting cells from aging-related damage.
Telomeres are like plastic tips on shoelaces, preventing chromosome deterioration. As they shorten, aging accelerates, increasing disease risk. Research shows endurance exercise helps preserve telomeres, reducing risks of cardiovascular disease and cancer.
You don’t need to run marathons—brisk walks totaling 30 minutes most days can make a difference. Activities like walking, jogging, cycling, swimming, and rowing keep telomeres intact. Aim for 30 minutes of endurance exercise, 3-5 times a week, at 70% of your max heart rate.
Pair exercise with strength training, stress management, quality sleep, and a nutritious diet for optimal aging.
At Base Fitness, we believe movement is medicine—join us and take charge of your well-being today!
Health, Lifestyle, Wellbeing
Valentine’s Day is often marketed as a day for couples to celebrate their love for one another, but what if we flipped the script? What if, instead of focusing solely on romantic love, we used this time to honour and nurture the most important relationship in our lives—the one we have with ourselves?
Self-love is a fundamental aspect of overall wellbeing, and February 14th can serve as a reminder to practice self-compassion, appreciation, and care. Here are a few reasons why celebrating yourself on Valentine’s Day can be just as fulfilling as celebrating with a partner.
- You Are Your Own Best Friend
In life, relationships come and go, but you will always have yourself. Embracing self-love means recognizing your worth and treating yourself with kindness, respect, and empathy. Take the opportunity on Valentine’s Day to reflect on your achievements, your strengths, and the qualities that make you unique. Remind yourself that you deserve the same love and attention you would give to your best friend.
- Boost Your Confidence and Happiness
When we take the time to care for ourselves, it positively impacts our confidence and mental wellbeing. Doing something kind for yourself, whether it’s indulging in your favourite activity, treating yourself to a relaxing bath, or simply taking a break from the chaos of daily life, can lead to greater happiness and satisfaction. It’s a powerful reminder that your happiness is not reliant on anyone else but you.
- Build a Foundation for Healthier Relationships
When you practice self-love, you create a stronger foundation for all of your relationships. By recognizing your own worth and setting healthy boundaries, you teach others how to treat you with respect. When you love and accept yourself, you become better equipped to love and accept others. Self-love empowers you to show up as the best version of yourself in all your relationships.
- Pamper Yourself Without Guilt
On Valentine’s Day, give yourself permission to indulge in whatever makes you feel good—whether that’s a special treat, a solo date to your favourite restaurant, or curling up with a good book. Self-love isn’t about being indulgent in a way that’s harmful, but about honouring your needs and taking time for rest and relaxation without guilt.
- Set an Example for Others
By celebrating your own self-love, you not only improve your own life but also inspire others to do the same. When we prioritize our mental, emotional, and physical well-being, we send a powerful message that self-care and self-respect are essential.
This Valentine’s Day, take a moment to celebrate the love you have for yourself. Whether it’s through acts of self-care, words of affirmation, or simply pausing to appreciate how far you’ve come, honouring yourself on this day can set the tone for a healthier, happier, and more fulfilled year ahead.
Exercise, Fitness, Gym, Health, Lifestyle, Wellbeing
Every year, millions of us set New Year’s resolutions with high hopes. But by February, many of those goals are abandoned, leaving us feeling frustrated or defeated. The good news? It doesn’t have to be this way. With a few practical strategies, you can keep your resolutions going long after January has passed.
- Refine Your Goals
A common reason resolutions fail is that they’re too vague or unrealistic. Instead of saying, “I want to get fit,” set specific, measurable goals like, “I’ll exercise three times a week.” Break big resolutions into smaller, manageable steps that you can track over time.
- Build Habits, Not Just Goals
Lasting change comes from building habits, not just chasing milestones. For example, if you want to save money, automate a monthly transfer to your savings account. Small, consistent actions build momentum and make it easier to stick to your goals.
- Celebrate Small Wins
Motivation tends to dip after the initial excitement wears off. Keep yourself inspired by celebrating progress, no matter how small. Treat yourself for hitting a milestone or simply acknowledge the effort you’re putting in.
- Adjust as Needed
Life happens, and it’s okay to adapt your resolutions. If a goal feels too overwhelming, scale it down. Flexibility doesn’t mean failure—it’s a sign of resilience and commitment to long-term success.
- Stay Accountable
Tell a friend or join a community that shares your goals. Having someone to check in with keeps you motivated and helps you stay on track, even when you feel like giving up.
- Focus on the ‘Why’
Remind yourself why you made the resolution in the first place. Write it down and revisit it often. Keeping your purpose in mind helps you stay committed, especially during tough times.
January is just the beginning. By refining your goals, building habits, and celebrating progress, you can carry the energy of New Year’s resolutions throughout the year—and beyond.
Exercise, Fitness, Health, Lifestyle, Wellbeing
As we age, maintaining balance and strength becomes more important than ever for overall health and well-being. A well-designed exercise program can help older adults stay independent, reduce the risk of falls, and improve mobility and confidence.
Why Balance and Strength Matter
Balance exercises help improve coordination and stability while strength training builds the muscles that support joints and bones. Together, these elements reduce the risk of falls and injuries, promote better posture and even enhance mental health, by reducing stress and boosting energy levels.
Key Benefits:
- Prevention of Falls: Strengthening leg muscles and improving balance helps prevent the most common cause of injuries among older adults falls.
- Increased Mobility: Exercises that enhance flexibility and muscle strength make everyday tasks like walking or climbing stairs, easier and safer.
- Better Posture and Stability: A strong core and leg muscles provide a solid foundation, leading to improved posture and steadiness in movement.
The Program
Our Balance and Strength Exercise Program for Over 55s is designed to be accessible, fun and effective. We focus on:
- Gentle stretches to improve flexibility and reduce muscle stiffness
- Strength exercises using body weight or light resistance such as bands or dumbbells can help to build key muscle groups
- Balance training with simple, safe movements to help improve coordination and prevent falls
All exercises can be tailored to your fitness level and progress is made at your own pace. Whether you’re new to exercise or have been active for years, this program will help you feel stronger, steadier and more confident in your daily life.
Start today and take the first step towards a healthier, more active lifestyle! Contact us at 068 22244 to book your Activity Class today.
Exercise, Fitness, Health, Lifestyle, Nutrition, Wellbeing
Dance to Three Songs Every Morning: Start your day with energy and joy by dancing to three of your favourite songs. This fun, light cardio workout boosts your mood, gets your body moving, and helps release endorphins to kickstart your day with positivity.
Balance While Brushing Your Teeth: Improve your core strength and stability by incorporating balance exercises into your daily routine. Stand on one leg while brushing your teeth, alternating legs each time. It’s a simple way to enhance balance and coordination without adding extra time to your day.
Laundry Detergent Jug Kettlebells: Get creative with your strength training by using full laundry detergent jugs as kettlebells. You can perform squats, lunges, and arm exercises with them, adding a resistance workout to your daily chores without needing fancy equipment.
Schedule Walking Meetings: Combine productivity with movement by turning some of your meetings into walking sessions. Whether it’s an informal check-in or brainstorming session, walking meetings can increase creativity and help you hit your step goal for the day.
Try Laughter Yoga: Engage in laughter yoga to strengthen your core muscles while reducing stress. This unique practice combines playful laughter with yoga breathing exercises, helping you release tension and improve both physical and emotional well-being.
Foam Roll While Watching TV: Make the most of your downtime by using a foam roller during your favourite shows. Foam rolling helps relieve muscle tension, improve flexibility, and promote faster recovery, making it an ideal addition to a relaxing evening routine.
Practice Deep Breathing for Recovery: Enhance muscle recovery and relaxation by incorporating deep breathing techniques into your routine. Controlled, mindful breathing can reduce stress, improve oxygen flow to your muscles, and aid in faster recovery after a workout.
Exercise, Fitness, Health, Wellbeing
If you’re not already doing the world’s greatest stretch, you’re missing out! Loved by trainers, athletes, and fitness enthusiasts, this dynamic stretch—also known as the ‘spiderman with thoracic rotation’—targets multiple muscle groups including your hips, hamstrings, spine, shoulders, and glutes. It’s ideal for improving mobility and reducing injury risk before any workout.
Designed to loosen up tight muscles, especially if you sit for long periods, this stretch combines hip mobility with thoracic rotation, engaging muscles often overlooked. According to personal trainer Nicole Chapman, it’s perfect for targeting hip flexors, the thoracic spine, hamstrings, calves, and shoulders—all while working on internal and external rotation.
Here’s how to do it:
- Lunge Forward: Step your right leg forward into a lunge, knee bent at 90 degrees, both hands on the floor inside your right leg.
- Hip Stretch: Feel the stretch in your hips before lifting your right hand off the floor.
- Thoracic Rotation: Rotate your upper body to the right, lifting your right arm towards the ceiling, keeping your back straight and core engaged.
- Repeat: Return to plank and repeat on the left side.
Incorporate this stretch into your warm-up routine to unlock greater mobility and reduce your risk of injury.
