Monthly Archives :

March 2017

Closeup runner feet running outdoors on the green grass.

Fun ways to get healthy by walking

Walking is a simple, free and effective way of staying healthy and getting active. Walking is ideal for people of all ages and fitness levels and it has been proven to reduce the risk of chronic illnesses such as heart disease, some cancers and type 2 diabetes.

  • Before you start make sure you have some comfortable shoes that you can walk in. There is nothing worse than setting off on your walk and realising the shoes you are wearing are going to give you a blister.
  • Pace yourself – the great thing about walking is that you can do it at a speed that suits you.
  • Don’t forget to do a few gentle stretches after a long walk.

If you find yourself getting fed up with the same walking routine why not mix it up and joining a walking group to help keep you motivated. This is a great way to meet new people, get involved in your community and maintain a healthy lifestyle.

There are plenty of ways in which you can add a walk into your everyday routine, regardless of how busy you are.

Office Worker

  • Get off the tube or bus before you need to and walk the rest of the journey.
  • If you drive to work, park further away.

Over 65

  • Try and be as active as you can around the house, by doing housework, cooking or even walking while on the phone.
  • Find your local walking group.

Busy Parents

  • If you can walk your children to and from school.
  • Set some time aside in your busy schedule for some exercise. Even if you have to split this up throughout the day.

Disabled People

  • Try exercises such as yoga or Pilates as these can be adapted to suit the needs of people with different types of disabilities.
  • Swimming is great as the water gives extra support to your body and reduces any strain on your joints.

Tracking how many steps you are taking a day has never been easier. However, One You’s app, Active 10 will help support you by not only tracking how long you have walked for but also how briskly. Active 10 is specifically designed to demonstrate your walking within 10 minute chunks making it easier and less intimidating to get active. The app is free to download and is available on android and IPhone.

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Traditional oatmeal bowl topped with strawberries and blueberries

Don’t Have Time For Breakfast?

A lot of people skip breakfast for many reasons, whether it’s because you don’t have time, you think it’ll help you lose weight or you’re simply not a breakfast person. But the problem is that breakfast is an important part of a healthy diet, giving you the energy you need to begin the day. It plays an important part in weight management as it kick starts your metabolism each morning and therefore can help you to lose weight.

Here are some breakfast ideas to get you going and to help you get into the habit of eating in the morning.


If you find yourself rushing around every morning with breakfast being the last thing on your mind then try to make something you can either prepare the night before or quickly first thing so you can take it with you to eat at work or on the go. Adding some fruit – fresh, frozen or tinned (remember in natural juice thought not syrup!) to some yogurt and oats or other cereal can be a really quick and easy option, plus it can be easily transported if you need to eat on the go or at work.


If you are put off by breakfast because it simply doesn’t keep you full until lunch time then try and have a breakfast that is higher in protein. Try having scrambled egg on wholemeal toast or a wholemeal bagel with a littlepeanut butter and banana, both with keep you fuller for longer and are healthy options. Don’t forget though – it is fine to have a mid-morning snack as long as you choose wisely.

Weight loss

It is a myth that skipping breakfast will help you to lose weight by saving calories, in fact it often means you’re more likely to eat more when you do  next eat and choose less healthy foods because you’re starving. If you want to lose weight healthily breakfast is an important part of the process, you just need to eat the right foods. Try some different breakfast options such as poached eggs on whole meal muffins or porridge where you can add your own fruit and nuts to keep the taste interesting.

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