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Category: Physical Wellbeing

Body MechanicsPhysical Wellbeing
Image of a forest with someone walking towards to the trees

Walk Your Way to Mental Wellbeing with Stag Walkers

With many of our favourite pastimes closed off to us during lockdown, walking remained a simple but vital way for many of us to stay fit and de-stress.

As the country continues to gradually move out of lockdown, we are hopeful that we are finally moving on to better times. The impact of Covid-19 has been huge and devastating for a variety of reasons, especially with regard to mental health.

The awareness surrounding mental health has improved in recent years, but the potential remains to do more. According to the Mental Health Foundation, mental health and behavioural problems (e.g. depression, anxiety and drug use) are reported to be the primary drivers of disability worldwide, causing over 40 million years of disability in 20 to 29-year-olds. It is also estimated that one in six people in the past week experienced a common mental health problem.

The past year or so has been particularly difficult for people who have found themselves out of work due to lockdown, either because of redundancy or furlough. Having our day-to-day normality suddenly interrupted and the concern caused by new practices being put in place, not to mention the challenges of juggling a job with parenting and home-schooling, can place a huge burden on a person's mental health. Our pastimes and pleasures, such as playing sport, going to the pub or cinema or simply visiting friends and family, often play a vital role in helping us deal with the pressures of everyday life. But with many of those avenues closed off during the pandemic, walking has become something of a saving grace for many.

Lift Your Mood

Photograph of a group of young people walking in woodland as part of Stag WalkersMental Health Awareness Week, which took place between 10th-16th May, provided some top tips on how to connect with nature to improve mental health. For example, visiting natural places like parks, gardens or forests can help you reduce your risk of mental health issues, lift your mood and help you feel better about things. Throughout the pandemic, increasing numbers of people have turned to walking, either for exercise, relieving stress or spending some valuable time with someone for a socially distanced catch up. In the second half of last year, the Ramblers, welcomed 30 per cent more new members than for the same period the previous year. The Ramblers is a charity whose goal is to protect the ability of people to enjoy the sense of freedom and benefits that come from being outdoors on foot.

There are thousands of miles of beautiful countryside to explore, and that is how members of Ramblers groups often spend their leisure time. Stag Walkers, for example, is a friendly and sociable Ramblers group aimed at people in their 20s and 30s across Hertfordshire, Bedfordshire and Cambridgeshire.

Staying Connected

The Stag Walking group walking in an urban area under a bridgeDespite not being able to meet up for group walks during lockdown, many of the group’s members have stayed connected by sharing photos from their solo walks. As well as the physical benefits, being a part of a group like Stag Walkers has further advantages when it comes to mental health. Face-to-face contact and just being able to talk to a friend now and again is extremely important to help us remain happy and balanced, whatever the day throws at us. This is something the Stag Walkers group remained conscious of as the group's Chair, Rebecca Dawson, explains:

“During lockdown we realised that many of our members might appreciate some virtual events to keep us all in touch. So, as well as online socials and the ubiquitous pub quiz, we also put on some virtual walking events such as our recent Icknield Way virtual challenge, and Land’s End to John O’Groats virtual group walk.”

Ramblers groups can also provide a relaxing and social way for people to familiarise themselves with new locations. Vicky joined Stag Walkers in July 2019 after moving to Letchworth in Hertfordshire. She said: “I knew nobody in the area so I was keen to explore and meet new people. I love being able to explore the countryside on a led walk and not have to check my map constantly. During lockdown the group has also been a real lifeline as I live on my own and even though group walks were suspended I was still able to meet up with members one-on-one for a walk.”

Thankfully for Vicky and her fellow Ramblers, group walks are back on - with appropriate Covid-safe measures in place.

Rebecca Dawson concluded: “For a walking group like ours, whose main purpose is to enjoy the great outdoors together, we’ve missed being able to do what we love. We can now look forward to welcoming back our members and anybody with a new-found appreciation for walking.”

Case Study: Will joined the Ramblers after a life-changing operation. This is his story:

“I had always enjoyed longer walks but there was a period in my life where walking was almost impossible. I could barely walk 100 metres let alone anything else. In early 2018 I had a life-transforming operation that gave me my life back. Though breathing wasn’t the only thing that I needed to get back on track. I had become incredibly insular and was barely coping with depression. So, late in 2018 I joined my local Ramblers group, Stag Walkers. It did a number of things for me as well as improving my physical fitness, but it gave me a social life back. Almost three years later I have made a great group of friends and I now have the confidence to lead walks and take an active role in helping to run the group. Stag Walkers has almost given me as much of a life as the life-saving operation did.”

Walking for Health has some top tips to help you stay motivated when walking:

Set (realistic) goals
Setting yourself personal goals can really help to keep you focused and keep you walking. Make sure that they are challenging, but realistic – and that you set a time limit so that you can tell if you’ve achieved them.

Take on a challenge
Signing up for a walking challenge is another way to give yourself a goal to aim for. Having an event to aim for and people sponsoring you will give you the encouragement you need to get training by walking more day to day.

Don’t do it alone
Walking with a friend or a group is a great way to keep motivated – you can help and encourage each other to keep going. If you set specific dates to go out with other people, then you’re less likely to decide against it at the last minute.

Find new routes
It’s great to get out and discover new places – with a group or on your own. You can find new routes by joining different Walking for Health walks around you.

Or if you want to branch out on your own, you can find routes to follow in your area using Ramblers Routes. They’re all developed by trained volunteers, so you know that you’re in expert hands.

Use technology and track your progress
It can be really satisfying to see the distance you’ve walked, the steps you’ve taken, or the calories you’ve burnt mounting up. If you have a smartphone, there are lots of great apps around to help you track how far you’ve walked and provide lots of other stats. Or you could use a pedometer or step counter to keep track of how many steps you’re doing.

Image of a girl with her back to the camera, holding a phone to photograph the woodland

Connect with local groups

To view and book on to upcoming Stag Walkers group walks visit their MeetUp page.

There are 500 Ramblers groups across GB, with most counties having a younger-age walking group nearby.

Image of salmon on plates with vegetables

5 Foods that Promote Healthy Skin

We all have our favourite moisturiser or skin care routine but healthy skin starts with our dietary choices. Body Mechanics Partners Mindful Chef team up with their friends at Sönd in this article to share 5 foods that promote healthier skin.

Article written by Olivia Parker, Mindful Chef

On a day-to-day basis our older skin cells are constantly replaced by new cells and it’s essential that through our nutritional intake that we supply the necessary nutrients to support cell turnover and growth. Over time our skin will inevitably age, yet there are food choices we can make to promote healthy skin.

Eating a diet that is rich in antioxidants has been shown to have a protective effect, whilst research has suggested that eating a diet that is high in processed foods, refined sugars and unhealthy fats can lead to skin damage and in some cases premature aging. Here are 5 foods that promote healthy looking skin…

1. Salmon
Salmon is one of the best sources of the long chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Unlike most other fats, omega-3 fats are considered “essential” and must be obtained from our diet as our body cannot naturally produce them. Research has shown that omega-3s may moisturise our skin and help combat dry or itchy skin caused by skin disorders like atopic dermatitis or psoriasis.

2. Nuts
Selenium is a powerful antioxidant that has been shown to protect against skin damage and age related spots. Brazil nuts are rich in selenium and just 4 nuts provide enough to meet our recommended daily amount (RDA). Consider snacking on Brazil nuts or adding them to salads to meet your daily requirements.

3. Berries
Berries are rich in antioxidants that help fight cell-damaging free radicals. Berries contain high amounts of plant compounds known as anthocyanins that have strong antioxidant properties and give the berries themselves their purple-blue appearance.

As we age our body’s natural ability to fight off free radicals diminishes, which in turn leads to higher levels that can have a detrimental impact upon our skin cells. When there are more free radicals present than there are antioxidants, our skin cells begin to weaken and show signs of ageing.

Collagen and elastin are two proteins that give our skin structure but poor lifestyle habits can accelerate damage to these proteins which can leave our skin sagging in appearance and increase fine lines and wrinkles. A diet rich in antioxidants such as blueberries may help combat free radical damage and promote healthier looking skin.

Image of red smoothie being poured into a class surrounded by berries

4. Beans
Research has shown that a variety of beans, in particular navy and black beans can enhance gut health by improving the function of our intestinal barrier and increasing the number of beneficial bacteria within the gut itself. A healthy functioning gut is integral to our physical and mental wellbeing and it should come as no surprise to hear that gut bacteria (or lack thereof) can lead to skin allergies such as eczema and rosacea.

5. Oranges
Vitamin C is a water soluble vitamin that’s commonly associated with oranges. Vitamin C is a super antioxidant that helps produce collagen that helps strengthen our capillaries which are vital to supplying our skin with nutrients. Other notable sources of vitamin C include blueberries, broccoli, guava, kiwi fruits, sweet potato, strawberries and blackcurrants.

Image of Harissa chicken, cucumber & orange salad
Image of Harissa chicken, cucumber & orange salad

5 Ways to Improve Your Sleep

This article first appeared as a blog on https://fiit.tv/

Stress can disrupt the quality of our sleep, which in turn can result in reduced energy, brain fog, and a general lack of engagement. Our partners at Fiit highlight 5 ways we can get our sleep patterns back on track during stressful times.

Sleep is important. Like… really important.

We spend more than a third of our lives throwing Z’s. And sleep problems impact around 45% of the world’s population.

Professionals talk about the four pillars of health: exercise, relaxation, nutrition and sleep. The first three are conscious decisions. The fact you’re reading this means you’re probably smashing the first one. So how can we get the best out of our sleep?

1. CARDIO
Exercise does an excellent job of making us tired. Cardio improves our performance on the mat. But it also boosts our performance in the bedroom. And yes, we’re still talking about sleep.

Regular cardio helps stabilise your mood and relax your mind. Helping you get to sleep quicker.

One study showed that exercise can halve the time it takes for you to get snoozing – giving you an extra 41 mins a night. Which sounds as luscious as it does luxurious.

2. STRENGTH
Turns out pumping iron makes for a good night’s kip. Which makes us slightly jealous of Arnold Schwarzenegger.

Resistance training results in lots of micro muscle tears. For your body to repair them, it changes your glucose levels, blood pressure and boosts your metabolism. And this reduces stress indicators like cortisol – which can be a real pain in your sleep side.

3. YOGA
Getting bendy does more than open you up and feel amazing. Just like strength, yoga can lower blood pressure and cortisol levels.

One survey found that over 55% of people report better Z’s when they zen.

Which is fair enough. Because sleep seems like a logical step after savasana.

4. BREATHWORK
We’re not talking about everyday breathing. Although that it’s pretty damn important.

We’re talking about deep breathing exercises and techniques. And they’ve been known to improve your mental and physical well-being.

This works by slowing down the heart rate, lowering blood pressure and relaxing tension – giving you a lovely feeling of calm. The more you do it. The more you can replicate it when your head hits the pillow.

5. ROUTINE
One of the best ways to improve your sleep is to sync up with your circadian rhythm.

This is your body’s natural sleep-wake cycle. And working your routine around it is an absolute game changer. Try and get up and go to bed at the same time each day and exercise at the right time.

We recommend getting your cardio in early. Your strength during the day. And yoga and breathwork at night.

Plus, you can schedule any of these classes into your Fiit app. Locking in a routine. And adding some extra accountability.

If you’re new to Fiit and you’re looking to get sleepy – we’ve got a huge variety of cardio, strength, yoga and breathwork classes – specifically designed to take your fitness to the next level. And your sleep.

Want to improve your quality of sleep through fitness?

Click here to get access to Fiit.

Find out more about our partners Fiit by clicking here.

7 Ways to Level Up in 10 Minutes

This article first appeared as a blog on https://fiit.tv/

2,580 people are born.

Lightning strikes the ground 26,400 times.

Oprah earns $1,900 USD.

And...get this...there are 15,000,000 orgasms (it’s nice to know someone’s happy).

It turns out a lot can happen in 10 minutes. And we’ve got a lot of 10 minute classes. See where we’re going with this?

Here are 7 ways to level up with our 10 minutes workouts.

1. BOOST YOUR PRODUCTIVITY
Work faster, smarter, hit targets, get promoted. Sounds easy, right? Exercise increases blood flow to your brain – which helps clear your mind and improve problem solving skills. Can’t crack an idea? Got a busy afternoon? A tight deadline looming? Our 10 min classes could be just what you need.

Try an Energy Shot or Energising Flow and notice the difference.

4. WAKE UP LIGHTER
Workouts help you relax and promote better sleep. And it’s not just because you’re tired. The better you sleep. The better you feel the next day.

Try adding a Chaser to the end of a HIIT or strength workout. The 10 minutes extra will improve your performance on the mat. And give you a fuller forty winks.

5. BOOST YOUR MENTAL HEALTH
It’s not just a physical thing. Pumping blood reduces anxiety and stress, and helps you feel more balanced. If you aren’t feeling yourself or you’re distracted, a little 10 minute mover is the perfect elixir.

2. OPTIMISE YOUR DAY
Peak performers pack a lot in. But they’re smart about it. They know that exercise is important. But so are the thousands of other things they need to do. With Fiit, you can schedule classes to work around you. If you’ve got 15 minutes between meetings – then it’s probably a nice spot to book in a 10 minute yoga flow.

Simply find the class. Hit ‘Add class to calendar’. Pick a time. And you’re good to go.

3. SHOW UP BRIGHTER
Hit the mat and people notice. It’s all to do with those scrumptious endorphins. HIIT, strength, yoga, pilates – they all give you that feel-good feeling – even after 10 minutes. And nothing looks better than feeling good.

6. ROLL WITH CONVENIENCE
Fast and fiery workouts have never been easier. With the world’s best trainers ready to rumble at the swipe of a screen – your best is always in reach. With Fiit, you’ve literally got a pocket-sized gym – 24/7.

10 minutes? Let’s go!

7. HAVE IT ALL
Literally. Fitness, friends, work, family. They’re all part of life’s rich tapestry. But we only have space and time to do so much. So, let’s make the most of it. Think carpe diem. But only 10 minutes and probably sweatier.

If you’re looking to squeeze a bit more in, we recommend a Wind Down before bed and Morning Mobility first thing.

Find out more about our partners Fiit by clicking here.

Massage at Work

This article first appeared in Holistic Therapist Magazine in 2017

Before I retrained as a Massage Therapist, I worked in sales and sales management for 12 years. I was used to managing sickness absence and return to work programmes, but I experienced the frustration and pressure to get back to work as soon as possible, after I developed a work-related back injury and going on long term sick. Massage formed part of my rehab and that’s when I decided to leave sales, re-train and start Body Mechanics Remedial, specifically to work in the corporate sector.

My clients are businesses where people have demanding jobs and personal commitments – they’re time poor and they crave convenience. Body Mechanics Remedial treats people with stress and muscular aches and pains in their workplace to eliminate these problems.

Each business is reliant on its employees. If you keep people healthy, feeling appreciated and engaged, they’ll be more productive. At the end of the day, businesses want productive employees who help make them profit. When you look at it like this, corporate health and wellbeing is paramount.

According to a report for the Health Work Wellbeing Executive, for every £1 invested in an employee health and wellbeing programme, at least £4.17 can be expected as a benefit to cost ratio (BCR). The BCR return on the specific treatment of MSDs are significantly greater when treated at the outset. Other benefits include increasing employee engagement and productivity, reducing sickness absence, boosting morale and positioning the business as desirable to work for. The Health and Safety Executive has stated that more than three quarters of MSDs and stress is workplace related, so it makes sense to reduce problems and improve well-being in a workplace setting.

Our clients range from global media companies and Pan-European e-marketing businesses, to UK based sports teams and charities. They all show a commendable duty of care towards their employees and players. Our treatments last 20-30 mins and can be seated (clothed) or couch (oil) massages. We bring all the necessary equipment, clients just need to provide the space. A consultation form is completed in advance and discussed at the start of the treatment. The client’s modesty and comfort are respected at all times and client information is strictly confidential.

The biggest challenge has been educating businesses that private healthcare isn’t enough. Maintaining employee health and wellbeing on-site keeps the individuals and the business focused on their business goals with minimal disruption. We aim to provide a seamless service where each session is all about the client and the massage, so appointments and treatment scheduling are managed internally by the client.

Our client feedback is hugely positive. 100% of customers say it helps maintain their general health and well-being. 93% of staff attend regularly, with 50% using the service to help manage stress and 22% use it for treatment of specific injury. 87% say it helps their working performance and the only complaint we seem to get is that the treatments aren’t long enough!

I’d love Body Mechanics Remedial to become the global go-to organisation for corporate health and wellbeing, starting in Australia and Canada. Taking on quality therapists will be at the heart of this.

Nikki Roy founded Body Mechanics Remedial to help people lead pain free lives. She is ITEC qualified and a member of the CThA.

Better Body, Better Business

This article first appeared as an interview in Issue 131 of Business Info in June 2017

Business Info talks to Nikki Roy, Director of Body Mechanics Remedial, about whether employers should be doing more to look after employees’ wellbeing. 

Employers have a duty of care towards their employees, but with 78% of injuries and illnesses linked directly to the workplace, according to the HSE, are they doing enough?

Nikki Roy, Director of Body Mechanics Remedial, believes not. She argues that were businesses to pay more attention to the health and happiness of workers, they would not only see big benefits to their bottom line, but also help relieve the current crisis in the NHS by reducing musculo-skeletal and stress-related illness.

Feedback from clients of Body Mechanics Remedial Ltd, the company Nikki set up in 2012 after a work-related back injury meant she was unable to continue with her 12-year career in sales and sales management, shows that positive impact that on-site health and wellbeing programmes can have on the health and performance of employees:

  • 100% of clients say their programme helps maintain employees’ general health and wellbeing;
  • 93% of staff attend regularly;
  • 50% use the service to manage stress;
  • 22% use it for treatment of a specific injury;
  • 87% say it helps their working performance.

Before setting up Body Mechanics, Nikki retrained at St Mary’s University College in Twickenham and became a Massage Therapist, specialising in the treatment of back pain, deep tissue and sports massage. She started out providing massage on company premises, but since then has become more and more involved in developing strategic wellbeing programmes tailored for each client.

Business Info spoke to her about the importance of such programmes and why businesses should take wellbeing seriously.

Business Info: Can you tell me a bit about what you do? 
Nikki Roy: We help people lead pain-free lives, but we also help organisations increase their profits by keeping their employees healthy. We go on-site into offices and provide various health and wellbeing programmes depending on clients’ requirements – these could be around physical health, mental health, the work environment itself. We then put together a bespoke programme to help them fulfil their obligations of duty of care to their employees, but also to help them achieve their business goals.

We go on-site into offices and provide various health and wellbeing programmes depending on  clients’ requirements

BI: Why do businesses come to you initially?
NR:  A high level of sickness absence is a popular reason. They want to reduce absence levels and they want to prevent people getting back into that situation. We take a look at what’s happening in the working environment and what they can do to help people stay healthy in the office.

The other reason is retention – making the company more attractive to the people who work there now, improving their working day by giving them something to look forward to, like nipping out for a massage or going to a yoga or meditation session. It can help them de-stress and then find focus on the job at hand, and it’s nice to be part of an organisation that values you in that way.

BI: How often does a business utilise services such as massage? 
NR: It depends entirely on each individual organisation. Some people have us come twice a week to do full days; others only want us in once a month. The most popular option is every two or four weeks, usually around lunchtime or towards the end of the day. We don’t have to be there for a full day.

BI: Who are some of your clients? 
NR: We deal with a global e-marketing company; we’ve worked with a couple of charities; we’ve got a big media company; we’ve got a brewery; and we’ve also got a couple of schools.

BI: You’ve mentioned massage and yoga, what other treatments do you offer? 
NR: We have Nutritionists, Personal Trainers, Massage Therapists, Psychologists, Pilates Instructors. Body Mechanics has a network of Associate Practitioners and that gives us the option to pick and choose the best people out there and put together a programme that organisations want. It’s not a one-size-fits-all; they get to say who they think would be the best fit for their business culture.

BI: Do you help employers create an all-round strategy for wellbeing? 
NR: We’re going that way. When I first set this up that wasn’t necessarily my intention; the main aim was service delivery, but we’re getting more involved with the strategy side of things. Clients want our input into how this works.

BI: What are the benefits of massage?
NR: For workers, it tends to be around alleviating stress, whether emotional, physical or financial – the mind-body connect presents itself in a number of ways; staying healthy; making sure that you’re able to work and feel mentally present.

For employers, it can improve productivity and overall employee engagement. Productivity and quality of engagement tends to go up if people are happier – you know the old adage ‘a happy, workforce is a productive workforce.’ You see people working better as a team, they become more innovative, more creative, and then customer satisfaction and employee satisfaction increase. When that all comes together your bottom line as a business will go up because everybody is working together as a team.

It’s not just about receiving a particular treatment; it’s about having that time out, having a company that cares. I think people then go ‘Well okay. I’m willing to give something back”.

BI: Do you think businesses could be doing more to address the wellbeing of their employees?
NR: Definitely. I think they’re doing the bare minimum. People will do things like ergonomic assessments, they’ll offer private healthcare, subsidised gym membership. But, really, those things are optional or reactive, so there tends to be an issue there already if people are using them. And with the gym, we’ve all been there, you don’t always go as often as you should! But now people are understanding that if they invest in people and if they do it on-site, it keeps them in the workplace, they’re not having to take time off to make doctor appointments, phone calls, childcare etc…

BI: Are health and wellbeing programmes an affordable option for small businesses? 
NR: Although this is an investment, a lot of businesses see it as a financial outlay. Research flagged up by the Health Work Wellbeing Executive in a report by PwC shows that for every £1 spent on an employee health and wellbeing programme, £4.17 can be expected back as a benefit. Business is all about the bottom line; senior management want to know figures, and I think that’s a really powerful statistic. If they can make a return on investment that high, and that’s a conservative estimate, then it starts to make business sense.

People tell me they hold their smartphone wedged between their ear and their shoulder, and they’re getting neck problems as a result

BI: People talk about RSI much less than they used to – is it still a problem? 
NR: I think it has gone down. In a lot of cases, RSI came down to the use of the mouse and the way the workspace was set up; ergonomic assessments tend to cover that now. I think health and safety are on the ball on that one.

But the thing that comes up time and time again is back pain, rather than RSI – lower back problems if you’re sitting too long or lifting and upper back and neck complaints if you’re at your desk a lot or driving a lot.

BI: How would you treat someone with back problems?
NR: It would depend on what the organisation and individual are open to. When you come in for a massage there’s an assessment and then the best way to move forward with treatment is agreed and carried out. We also offer after-care advice – stretches or movements to help with mobility of the spine or to ease discomfort and pain. We then feed that into the workstation assessment. A lot of people have to carry laptop bags or use laptop trolleys. If you’re doing that a lot, it puts strain on the back, so we’d also look at whether there are other, more body-friendly ways of carrying out your day-to-day activities.

BI: Is the use of smartphones and tablets producing different types of problem? 
NR: Yes definitely. And a lot of the time, problems occur out of work. I always hear people say ‘my thumbs really hurt’, which is from texting so much! People also tell me they hold their smartphone wedged between their ear and their shoulder, and they’re getting neck problems as a result. So yes, smartphones and tablets are an issue.

BI: If a business could change one thing today to help their employees’ health, what do you think that should be?
NR: To listen to your employees and ask them the problems they’re facing, because I think a lot of businesses make assumptions and don’t always get it right. It tends to be from senior management; they’re not doing the groundwork so they don’t necessarily understand what those issues are. Have a consultative meeting with your employees and listen to what the issues are.

You can read this article in Business Info Issue 31 here.