How often you should exercise for a healthy life

Inactivity is becoming a health issue. Our bodies are built for movement, and function better when you exercise regularly. Preferably you should move you body every hour. A few times a week you should get your pulse up as well as challenge your muscles. 

The NHS and the WHO recommends adults to exercise 75-150 minutes a week depending on intensity. In general though you could say that the more intense workout, the shorter you need to do it. And the other way around - if you exercise on a low intensity you need to move your body more often. However, everyone is recommended to do some cardio.  

Feeling confused? Check out this simple, and healthy workout plan

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What is Online Personal Training?

Online Personal Training gives you the help, motivation, inspiration, and coaching you need, in the comfort of your home. I specialise in helping people to a healthier life through a varied workout plan and regular support. This how it’s done more specifically:

LIFESTYLE ANALYSIS

We'll always do a lifestyle analysis first, to make sure we create a workout plan that works for YOU. 

TAILORED WORKOUT PLAN

I'll give you a plan tailored to you and your life. You'll get to do different kinds of exercises that you enjoy. (The exercise can be done in your home, at the gym, outdoors, in a class - really wherever you prefer). 

REGULAR CATCH UPS 

I'm here for you during your journey as much as you need via chat, emails or text messages.

Let me know if you have any questions at all or want to talk about getting started! (I'll have you up and running, literally if you like running, within 2 days from first contact)

Healthy regards,

Hannah

Online Personal Trainer

hi@healthierwithhannah.co.uk

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Get moving

Are you reading this post to get motivation to workout? Well, it’s simple: get up now and do something. Walk, dance, skip, yoga - just move your body. All exercise is good for you body (and head).

So get up and get going!

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Reward yourself

Do you remember to celebrate when you reach your targets? It's so easy to just check of that big goal from your list, and speed off to your next challenge. A bit of a celebration of your hard work might increase your results! 

A reward, or celebration, for nailing your target is so important. First of all, you are worth it. Secondly, it might help you to reach your next goal easier. If you connect an achievement to a reward, you will increase and prolong that feel good moment. You'll reenergize and get excited about your next project. 

The bigger goal - the bigger reward. But it can be anything that makes you feel good: a quiet night with a cup of tea and a book, a new nice workout top, a spa treatment - only your imagination sets the limits.

Healthy regards,

Hannah

Online PT

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Do what works for you

If you're goal with working out is a healthy life, all you need to do is move your body and eat well. With that I mean, it doesn't really matter what sort of exercise you do, as long as you get yourself going (and do not injure yourself). Try and get your heartrate up a few times through the week and challenge your muscles regularly.

Let go of all expectations of what exercise should be or should look like. Just get up, and get moving. You should move your body regularly, preferably every hour and you should avoid sitting or lying down too long. The rest is up to you.

You can exercise at home, on your way somewhere, outside, at work or a combination of all. Dancing, walking, cleaning, running, strength training, football, bowling, swimming, having a disco with your kids, playing in the park, skiing, yoga - it is all good for you, just try different things until you find your thing. 

Simply move your body.

Healthy regards,

Hannah

Online PT

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A simple mindfulness exercise to try at home

Here’s three simple steps to a mindful moment in the comfort of your home:

1. Sit comfortably

2. Focus on your breathe

3. Count your breathes; inhale while counting to three, hold for three, exhale on three 🧘‍♀️

Healthy regards,

Hannah

Online PT

Ps. Set a timer if you have some place to be and risk getting to comforable 😅

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3 quick tips for healthier meals

VEGETABLES, BERRIES (AND A LITTLE FRUIT)

With every meal, try to have a few different vegetables and/or fruit/berries. Keep it as varied as possible, think colourful. You can eat as much veg and berries as you like. Be aware that the sweetest fruits are too good to be true - they contain a lot of fructose which can trigger your sweet tooth.

NATURAL, CLEAN PROTEINS (AND EVERYTHING ELSE FOR THAT MATTER)

With natural, clean food I mean "as few added ingredients as possible", that is pure, natural proteins. The shorter list on the back of the product, the better. Fish, beans, chicken, turkey, tofu are just a few of many great, healthy options. Have you seen that here is a lot of ready to eat fish or vegetarian options? Even microwavable options without any added junk! Perfect for a busy day.

WHOLEMEAL CARBS

Fajitas, potatoes, pasta, rice - all are good products as long as you choose wholemeal (brown) ones, and have a handful during breakfast and lunch. If you exercise a lot, you might find the need for having carbs in the evening as well. Balance is key. 

We are all different so what works for one might not work for someone else. Trial and error till you find your way. Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

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How little exercise makes a big difference

According to the World Health Organization, adults should do a minimum of 150 minutes moderate activity per week OR 75 minutes of more intense exercise.

Try to work hard enough for your hear rate to go up, and your body to get warmer. A couple of times a week you should challenge your muscles as well.

NHS recommends adults to be active every day and to do: 

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week, and  

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

OR

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) 

OR

  • A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity. One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on five days every week. All adults should also break up long periods of sitting with light activity.

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

Hannah NordlundComment
What do you want to achieve 2019?

Recent studies show that we sit way too much and that a sedentary lifestyle is threatening our health. Here is a post on why sitting too much is bad for you.

Are you wanting to change your eating and drinking habits? Here is an article on how much water you should drink and another one on healthy eating

By knowing why exercise is so good for you, you might find yourself working out more. Here are all the reasons to get going 2019. Remember to not exaggerate your goals, and here is how much exercise you should do to stay healthy

For more tips on how to get a healthier and happier 2019, check out this post on how to create a successful New Years resolution.

Remember that it's all about you - forget what other people do and just go for what feels good for you! 

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

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10 reasons to prioritise exercise during 2019

Here are 10 reasons to get up and get going this year! According to the NHS, it's medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke

  • up to a 50% lower risk of type 2 diabetes

  • up to a 50% lower risk of colon cancer

  • up to a 20% lower risk of breast cancer

  • a 30% lower risk of early death

  • up to an 83% lower risk of osteoarthritis

  • up to a 68% lower risk of hip fracture

  • a 30% lower risk of falls (among older adults)

  • up to a 30% lower risk of depression

  • up to a 30% lower risk of dementia 

That are some amazing numbers, right?! Read about NHS recommendations on exercise here.

19/10/2017 NHS website

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT


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Tips for a successful New Years resolution

Planning on making yourself a healthy promise this New Years eve? Keep reading, this article is for you. Here are my best tips for setting up a successful goal. Make sure your goal is: 

REALISTIC 

Read this article to learn how much exercise actually is enough according to the World Health Organization (a minimum of 150 minutes moderate activity per week OR 75 minutes of more intense exercise)

HEALTHY  

What can be more motivating long term than knowing that you're working towards a healthier, happier life? By focusing on  what actually matters - avoiding illness and reducing the risk for many difficult conditions - you might find yourself fulfilling your promise easier.

Avoid focusing on your looks or weight in your resolution, it's usually hard to manage and can create a negative spiral of thoughts. Also avoid creating a too tough workout plan. For instance to go without proper rest days or without variation can be directly harmful and instead of giving you a better year, it'd do the very opposite. 

Here's an example on a healthy workout plan, and in this article you can read about all the positive effects of exercise

EXCITING (OR AT LEAST FEELGOOD)

If possible, focus your target around activities that are exciting and fun. If you can't find anything that makes you tick, try find something that makes you feel good. All exercise is good exercise. You don't have to hit a gym to be healthy. It's just about moving your body! 

WRITE IT DOWN AND FOLLOW UP

Write it down where you see it often. Schedule a reminder in your calendar and be honest with yourself. Feedback and be prepared to change your action plan as and when needed. 

Remember that it's all about you - forget what other people do and just go for what feels good for you! 

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

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