Giving you fun fitness tips for optimum well-being

Fitness for Wellbeing

At Express Medicals we know the importance of keeping fit to improve your overall well-being. In support of #WorkoutsAndWellbeing we’re giving you fitness tips for optimum well-being to make fitness fun and enjoyable.

There is no ‘right’ or ‘wrong’ way of exercising

Do what works for you and most of all what you ENJOY. This could be going for a run outside, trying out a new class, playing sport, resistance weight training in the gym or quick and easy home workouts. Enjoyment and convenience are key factors, if the exercise you do is both enjoyable and convenient you are most likely to stick with it.

For example, a home workout is quick and easy. You can play your own music, be completely comfortable and get everything completed in an hour! Sometimes this consistency of training at home can see better results than the gym.  

Remember your body is totally unique

Don’t compare yourself to friends as their body may excel in certain movements and yours will excel in others. You may see others lifting more, squatting more but it’s important not to match them. Focus on what works for you, realise your body is different and concentrate on exercises to improve weaker areas.

Mind muscle connection

It’s incredibly important not to push yourself too hard.  For example, by lifting too much weight could be putting strain on other areas. Therefore, when doing an exercise on your first few repetitions ask yourself whether the muscle you intend to work is doing the majority of the work load. This could lead to you picking up a lighter weight. This will see your weaker muscle groups strengthen and prevent your more dominant muscles taking over.

Perseverance

You may feel silly doing certain movements for the first time, but like anything the more you do it the better you become. For example, running on the spot raising your knees high and punching the air admittedly makes you feel like a bit of a lemon. However, the more you persevere the more comfortable you feel and soon it will become second nature.

Stay motivated

When you are lacking motivation to workout think about the positive endorphin rush you will feel after your exercise. ‘When endorphins are released in the body of a person, he or she experiences a feeling of bliss, a flow of euphoria’ (Holloway, 2019). 

For more information about Express Medical’s range of occupational health services, visit expressmedicals.co.uk

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Top tips for optimum health and wellbeing

If you’ve not already heard, this week is National Nutrition and Hydration Week. Here at Express Medicals, we aim to provide tips and tricks to keep you at your healthy best.

Did you know that in the UK alone, around 3 million people are at risk of malnutrition? That’s a staggering figure. So in order to prevent malnutrition and dehydration related illnesses and to ensure good health and well-being, we’re giving you advice to keep you tip-top.

What you can do:

  1. First and foremost, don’t skip brekky! Starting your day right with a nutritious breakfast kick-starts your metabolism. Furthermore, there are even studies suggesting it may be linked to weight loss! (ref).
  2. Choose wholegrain high fibre carbohydrates such as the humble porridge. Check here for ways to spruce up your morning oats. 
  3. Variety is the spice of life – taste the rainbow and add multiple colours to your diet such as a Buddha salad bowl – find a delicious recipe here
  4. Aim to eat at least 5 portions of fruit and veg each day.
  5. Fish of the day – try to eat at least two portions of fish each week, preferably at least one oily fish such as mackerel or salmon. Lastly, make sure it’s sustainably sourced!
  6. Cut down on your saturates and on salt –  Check nutrition labels for high fats and sugars and keep salt intake less than 6g per day.
  7. Keep active to maintain a healthy weight. Whether that’s taking a walk in your lunch-break, taking up a sport hobby or heading to the gym, it all contributes to that daily step count.

Last but not least, it is essential to drink water throughout your day. Aim to drink about 8-10 glasses or 1-2 litres if you’re drinking from a bottle.  Getting your daily dosage has been proven to increase brain power and boost your energy levels.  It promotes healthy weight management, flushes out toxins, improves your complexion, boosts your immune system and prevents pesky headaches.

Source: British Nutrition Foundation

Need advice or help with your sleep/shift patterns?


We’re here to help: it’s our dream job.

If your job involves shift work, you’re likely to need some extra help or advice on how to maintain the right amount of sleep to keep you healthy at home, and safe at work.

Sleep deprivation has been linked to some of the largest industrial accidents in recent memory, including the Three Mile Island nuclear accident (4am); Chernobyl (1.30am); the Exxon Valdez Oil Spill, and the Space Shuttle Challenger disaster.

Our medical teams often face a range of questions from candidates who are new to, or struggling with, shift patterns. Dr Dan Hegarty deals with some common concerns, here, to help you make the right decisions.

We’ve all sat next to someone who’s fallen asleep on the train – how often have you wondered whether they were going to or coming back from work, or why they’re so tired, and what effect that will have on their performance or their colleagues’ safety?

‘Sleep issues have never been more important since sleep deprivation causes a whole range of health issues, from increased weight gain, to lack of concentration through to a number of mental health conditions. We’re working harder for longer hours – and there have never been more distractions to keep us awake.

We don’t just sleep in our bedrooms any more. In addition we watch TV, eat, browse on electronic devices – not exactly conducive to a calm, relaxing night’s rest.

So what can we do to help ourselves regain balance and ensure we wake up ready for the day, instead of planning when we can get back under the duvet?


What we know

Most adults need between 7 and 8 hours sleep a night, although this amount decreases with age. And, obviously, it can be harder to sleep in the daytime than at night, because it’s brighter and there are more noisy distractions.

If you’re trying to find a suitable sleep pattern that works for you, those you live with and those you work with, it can be helpful to keep a sleep diary, so you can work out when it’s best for you personally to get quality sleep. Once you’ve found that ideal pattern, try to stick to it. This pattern might include the following:


Creating a restful place to sleep

  • Sleep in a designated part of the house and make sure it’s dark, cool and comfortable
  • Ensure it’s as quiet as possible. If there is outside noise, or you’re trying to sleep while others are awake, either ask them to keep noise to a minimum (nicely, it’s not always possible) or invest in some earplugs
  • Use heavy curtains or blackout blinds to keep the room as dark as possible.


The right frame of mind

  • Go for a walk, listen to music or read a book before you go to sleep – get into a routine because it helps your body know what’s coming next
  • Don’t use electronic devices as the blue light they emit can affect the quality of your sleep
  • Avoid caffeine or energy drinks since these are highly stimulating to help a good night’s rest
  • Avoid alcohol as it lowers the quality of sleep


Other hygiene factors

  • Regular exercise can help you reach a deeper sleep. However, make sure it’s not too close to bedtime (within two hours) as that can make it harder to fall asleep
  • Try not to take your worries to bed since internal stimuli will affect your ability to get to sleep. Hardly anyone can voluntarily make themselves fall asleep instantly. If you have concerns, make a list and an action plan to deal with them, however, leave the list in a different room to confront yourself with when you wake up with a rested mind. Worrying, when you can’t do anything about it results in destructiveness to your physical and mental health.

If you’d like further information or sleep advice or want to find out more about our shift workers’ medical, contact our commercial team on 0207 500 6900.

Healthy Heart – lower your risks of heart disease

 

When it comes to heart health, many people don’t realize the fact that they can significantly reduce their risk of cardiovascular problems very easily. This only includes making a few minor changes in their lives.

Heart disease is the #1 cause of death in men and women, greater than the next five causes of death combined!

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