The Benefits Of Exercise Snacks

When I hear the word ‘snack’ – my mind goes to slices of apple and almond butter or those fabulous Nairns coconut oat biscuits, but no, I’m talking about exercise snacks here.  Convenient bitesize chunks of exercise, which we can easily fit into our day and which research has shown to be as beneficial than longer bouts of exercise and in some areas even more beneficial.  

The HSE and NHS recommend a minimum of 30 minutes of moderate-intensity exercise (e.g. brisk walking, cycling or any activity where you’re breathing a little harder, upping the heart rate) for adults five days a week.  It doesn’t sound like much however life can get in the way and sometimes 30 minutes can get swallowed up by our day.

So what are the benefits…?

1.     Convenience
One of the top reasons people give for not exercising is time.  But finding 15, 10 or even 5 minutes a few times a day make exercise a lot more accessible.  It might mean getting up 15 minutes earlier to do a quick online class, it might be just doing 3 x sets of squats while you’re in your kitchen waiting for the kettle to boil, if you’re going to be on a call for walk can you put your earplugs in and do it while you’re walking?  Perhaps it’s just going up and down the stairs a few times.  Another convenient thing here is that we don’t need to get changed into our fitness gear or use equipment.  We just need to move.

2.     Boost Metabolism (several times a day!)
Short chunks of exercise during the day may actually help you burn more calories – because you can maintain a higher intensity for a shorter period, but also you’re powering up your ‘engine’ more than once a day benefitting from that afterburn effect of exercise.  

There is evidence from a small number of studies that short bouts of exercise throughout the day can have a more favourable effect on fat loss and LDL cholesterol than longer bouts.

3.     A great way to start to exercise or return to exercise
If you have never exercised before, and it’s never too late to start, short bursts of exercise a few times a day is a great way of easing yourself in gradually.  The same applies if you’re returning to fitness after an injury or illness, start with small chunks and build yourself up, allowing your body to adapt and fitness to rebuild. Be mindful that you should seek clearance from a health professional if you’re starting out or if you are returning after serious health issues.

4.     Improve Your Energy & Productivity
Apparently Dan Brown, author of the ‘Da Vinci Code’ does one minute of push-ups for every hour that he writes. He finds it helps boost his energy and productivity and we all know that sitting at our desk for hours on end can have a detrimental effect. Setting a timer to get up and move every 45 - 60 minutes can be a useful way to help you get snacking.

5.     Enjoy the exercise mood boost several times a day!
Physical exercise works as a trigger for happy hormones, helping to improve our mood and benefitting not just our physical health but our mental health too. 

Snacking just doesn’t get any better!

If you’d like to try out some exercise snacks I’m doing a 15 – 20 minute exercise challenge Monday to Thursday from 7.30 on Insta live.  Join in or do the recording. 

An Afternoon of Aerial Acrobatics

Swinging From The Ceiling
The last weekend in July found me literally swinging from the ceiling – I know the word ‘literally’ tends to be overused these days but trust me, I’m using it in context thanks to my Aerial Cirque ‘Introduction To Silks’ workshop.

I managed to persuade two of my pals to come along with me – Debbie, who was a willing victim and Aoife, less willing but suffers from severe FOMO which makes her an easy target. 

What? Who? Where?
 In case you’re not familiar with it, Aerial silks is the performance of aerial acrobatics while hanging from long lengths of fabric.   Perhaps you saw Pink’s unforgettable performance at the 2010 Grammy’s…as if singing in front of a massive audience of your peers wasn’t challenging enough, she threw in some aerial silks work aswell ttps://www.youtube.com/watch?v=htaKHoihSSA

 Aerial Cirque is run by aerialist extraordinaire Ria Murphy and is situated in an old Victorian building at no. 10 Exchequer street. The studio itself is full of space and character, with beautiful stained glass windows providing colour and light to the shabby chic interior.   

An Historical Site
Bear with me while I go off on a bit of a tangent, but the building itself is so interesting I had to do a little bit of snooping.  As it turns out Exchequer Street has a fascinating and at times sordid history.  The site of at least three political assassinations, home to the 12th century exchequer, that’s probably not a revelation, and later on brothels and at one stage a temperance hotel - that was never going to catch on.  Particularly interesting it seems No. 10 played home or at least ‘office’ to the Irish National Aid and Volunteers’ Dependants’ Fund and in turn was workplace to Michael Collins who became secretary to the fund in February 1917.    

Warm Up
Back to the business of aerial acrobatics.  After we all signed the very thorough waiver, we met our teacher Nicola. As bendy as she was patient, she got us off to an energetic start with our warm-up which served as a good ice breaker. 

Tying Ourselves Up In Knots
As soon as the warm-up was done, the crash mats come out – yikes.  We were split up into groups of twos and threes to each silk.  The vibrantly coloured silks all hang from the ceiling looking like props from a Bollywood movie.  Our first lesson was how to tie a knot.  I failed miserably at this, thankfully one of my team was more than competent and happy to be the chief knot tyer.  

Once our silks were safely knotted (thanks Hayley), we were ready to start some simple ‘bum hoists’, I’m not sure what the official term is.  Nicola demonstrated each move a couple of times and then it was our turn.  We quickly graduated from sitting to standing and onwards to a standing lunge out of the silks, on to the flying splits or at least that’s what it looked like when Nicola was doing it.  My version of it looked a bit more like Penelope Pitstop with a hamstring strain.  

Taking Things Upside Down
After quite a bit of to-ing and fro-ing, again I’m talking literally here, we graduated to the inversions. Although hanging upside down looked quite complicated in the demo and yes, I had to be talked through it very slowly, we all managed it.  The two hours flew by and I would certainly recommend it as a fun way to spend a Saturday afternoon.  The workshop kicks off at 15.30 and costs €30.

That’s a (Silk) Wrap!
It is quite strenuous, if you have any issues at all I would make sure to discuss with Aerial Cirque before booking in.  I would suggest bringing a long sleeved top as there are one or two moves which are a little bit chafey on the old underarms.  Remove your jewellery, bring your friends, or go it alone, the vibe is welcoming and fun for all.  If you fall in love with aerial performance on your first date, there’s a six week beginners course take you to the next level.

 www.aerialcirque.org
(01) 444 8959
info@aerialcirque.org

Skip, Hop and Happening.

There is something nostalgic about skipping, with playground memories of ‘I like coffee, I like tea, I like whoever is not going to jump on my toes and can skip to the beat in with me.  It hadn’t the intensity of a Mohammad Ali warm up and we never managed to get our double dutch on, despite our best tangled rope efforts, but it was good fun and good exercise.  Who could forget  the excitement of the Skipathon?!  That reminds me I must give me sponsorship money in.

Your Own Pace
I use skipping with my personal training clients and quite often after a tentative first time, or at least first time in a very long time, they find their rhythm and really start to enjoy it.  There’s something almost meditative once you find the right tempo. 

The trick is not to jump more than one inch from the floor thereby keeping the impact moderate. Think about keeping it on the balls of the feet, quiet so you’re never pounding. Go you silent skipper!

The Benefits
It’s a simple, convenient and a cheap way of exercising.  You don’t have to leave home and don’t need loads of time, just your rope and a little bit of space.

The benefits include improved cardiovascular fitness, stronger and more toned legs, arms and shoulders and it’s not just physical. According to the Jump Rope Institute (yep, there’s a jump rope institute), skipping helps to develop the left and right hemispheres of the brain, improving spacial awareness and reading skills, and can enhance memory and mental alertness.  That’s mad Ted. Further to that, jumping on the balls of the feet can lead to improved dynamic balance, coordination, reflexes, bone density and muscular endurance. Who knew?!

A ten minute skipping session can burn around 125 calories depending on the intensity and the person, but clearly if you’re aiming for weight loss two 10 minute skipping sessions per day will give you approximately an extra 1500 calorie burn per week (notice how I’ve given you one day off - you're welcome).  If that feels like too much to start with, you can build up to it. If something is hurting - stop! As with all exercise if you’re new to it or have any concerns do check in with your doctor before getting stuck in. 

I realise skipping can be right up there (or down there) with trampolining for many of us – Pilates is a great cure for pelvic floor issues, but this deserves a whole blog to itself - watch out out for it next month…now back to the rope.

Measure Up
Before you start cutting up the washing line, make sure your skipping rope measures up!  Stand in the middle of the rope with one foot, pull the handles straight up making sure the rope is taut.  For beginners, top of the handles should reach close to the shoulder.  For more experienced jumpers, the top of the handles should reach the armpit or a little below.

I’m thinking move over fidget spinners and let’s get those kids skipping!

Next stop Skipathon!