great advice from our most amazing partner, Rebecca Traylen from Probio7
Did you know that on average we spend 9.5 hours per day of sedentary time? Therefore, it is more important than ever to make sure we keep moving! Exercise is known for the many physical benefits it has.
Exercising regularly can:
improve your muscular and cardiorespiratory fitness
improve your bone health
reduce your risk of high blood pressure (hypertension), coronary heart disease, stroke, type 2 diabetes and some cancers
help manage your weight and reduce your risk of becoming obese
reduce anxiety and depression, and help prevent other mental health problems
boost your mood and wellbeing
What should you aim for?
You should try and be active every day and aim to achieve 150 minutes of physical activity over a week. The easiest way to achieve this can be trying to walk and cycle as much as possible, instead of using the car to get around.
Try and incorporate daily movement into your routine - this doesn’t necessarily need to be completed in the gym. Start by trying to achieve 10,000 steps per day, park slightly further away from the shop so you carry your shopping for longer periods or try free online body weight classes (there are several free apps and YouTube videos online!).
Training with either a weight or using your body weight can improve the function of your muscles and helps keep your bones strong and healthy. Maintaining good muscle and bone strength throughout life is important to help prevent injury, falls and fractures, as well to prevent the bone thinning disease, osteoporosis.
Try and aim for 2 strengthen activities a week this can include resistance training with weights, yoga or some gardening!
How is exercise linked to my gut bacteria?
Studies have suggested that exercise has a number of benefits to gut health. It has been linked to an increase in the number of beneficial microbial species in the gut, increasing the diversity of microbes and increased short-chain fatty acid (SCFA) synthesis and carbohydrate metabolism.
SCFA are organic compounds produced by our gut bacteria from the digestion of certain types of fibre. These can have a number of beneficial properties, way beyond your gut!
Exercise can also help reduce stress and anxiety and improve your mood. Stress can negatively impact your gut microbiome so being able to control and reduce stress is vital.
Why not set yourself a challenge this week to get yourself moving? This could include starting couch to 5km, being able to do 5 press ups in a row or being able to touch your toes.
* Sedentary behaviour - The term refers to a group of behaviours that occur when sitting or lying down while awake and that typically require low energy expenditure. Examples include sitting while at work, home or school; watching television; using a computer or playing video games (unless it is ‘active’ gaming, such as Wii Fit); reading; sitting while socialising with friends or family; and sitting in a car or bus.
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