Creativity and Hobbies

As we age, we begin to understand the value of simplicity—whether it's in our daily routines, our relationships, or our approach to health. One of the simplest and most effective things we can do for our wellbeing is to drink enough plain water. No complicated formulas, no fad diets—just good, clean water. Why Water Matters Our bodies are made up of around 60% water and every system relies on it to function properly. As we get older, our sense of thirst can diminish, meaning we may not always recognise when we need to drink. Yet, staying well-hydrated is essential for maintaining energy, supporting digestion, and keeping joints and skin supple. I am always surprised in my art class when many refuse a drink at the half way point. They are bothered by going to the loo on their journey home. OUCH! We need to keep hydrated or our kidneys are going to be under-strain. Perhaps we need more public toilets? I can sense another blog coming! Drinking enough water can help prevent common concerns such as: Fatigue – Dehydration can make us feel sluggish and less alert. Give it a try if you are feeling less energised. Digestive issues – Water helps to keep things moving, reducing the risk of constipation. We need the water to keep waste material soft and easy to expel. Common sense really! Joint pain – Staying hydrated keeps joints lubricated, which may ease stiffness. Those aches and pains may need some TLC. Urinary tract infections – Drinking enough water helps flush out bacteria and keeps the urinary system healthy. How many times have you heard friends mention UTI’s? Keeping hydrated again helps every body system. Headaches and dizziness – Dehydration is a common cause of these frustrating symptoms. Rather than reaching for the paracetamol, take a large glass of water and give it time to work. Gentle Ways to Increase Water Intake If you're not in the habit of drinking plain water, the good news is that small, mindful changes can make a big difference. Here are a few ways to encourage yourself to sip more throughout the day: Begin your morning with water – Before your first cup of tea or coffee, have a small glass of water to start the day right. I add a slice of lemon and have been having this start to the day for years. Followed by a shot of aloe of course. Use a lovely glass or jug – Sometimes, drinking from something attractive can make the experience more enjoyable. Water in a wine glass?? Why not! Pair it with routine moments – I always take a bottle of water with me when I go out in the car. No matter how short the journey, the internal competition is to finish the bottle before I get home. Road works, red traffic lights, all an excuse to take an extra sip. Have a glass with each meal or take a sip every time you check your phone. Now that latter really could see us increasing our water intake!! I find having a large glass of water to hand when I am preparing the evening meal reminds me to top up my hydration in the early evening. 

Hello, lovely readers! When it comes to defining a “healthy meal,” the conversation can often feel overwhelming, can’t it? From carb-cutting trends to superfood obsessions, it’s easy to get caught up in a whirlwind of dos and don’ts. As a Nutrition teacher, I often find myself coming back to the basics—and in my experience, the simplest approach is often the best.

When working full time, I dreamt of being able to go to the gym during the day. It felt like one of those illusive mirages I would always be chasing. Instead it was a snatched once a week exercise class and the weekend spent running my two children to their sporting activities whilst sitting in the car getting on with my marking. If you’re a busy working woman, finding time for exercise can feel like just another task on an endless to-do list. Between work, family and the general juggle of life, it’s easy to let movement slip down the priority list. Here’s the good news: keeping fit and healthy doesn’t require hours at the gym or exhausting workout sessions. In fact, science shows that little and often is the key to maintaining strength, flexibility and overall wellbeing. I wish I had known some time ago, that I could help my bone strength by fitting in some exercise every day in those pockets of time. Everyday small actions cumulate and contribute to our mobility, strength and feelings of well-being. health. Why Keeping Moving Matters Are you sitting comfortably, then I’ll begin. Our bodies are designed for movement, yet modern life encourages the opposite. Sitting for long periods can lead to stiff joints, weakened muscles and increased risk of chronic conditions such as heart disease, osteoporosis and even cognitive decline. Research suggests that after the age of 30, we can lose 3–8% of our muscle mass per decade if we don’t actively work to maintain it. By 50, this loss accelerates, making daily activities like climbing stairs or carrying shopping bags more difficult. Dr Rangan Chatterjee often speaks about the importance of “movement snacks” – short, simple bursts of activity that can easily be slotted into a busy day. Similarly, Dr Gabrielle Lyon emphasises that muscle is the key to longevity, not just strength. By maintaining our muscles through regular movement, we can improve metabolism, support joint health and reduce the risk of falls as we age. The Power of Little and Often The idea that exercise must be long and intense is outdated. Studies have shown that just 5–10 minutes of movement every hour can help counteract the effects of prolonged sitting. In fact, one study found that taking a short walk every 30 minutes lowered blood sugar levels and improved circulation better than one long workout at the end of the day. When you are heads down on a task, though, that may seem like an unrealistic goal. The trick is to weave movement into your daily routine. Here are a few simple ways to do just that: Stretch while the kettle boils – A quick calf stretch or some gentle shoulder rolls can loosen up tight muscles. If you are busy doing another kitchen task whilst the kettle is boiling, why not at least try this when waiting for the microwave to ping? March on the spot while brushing your teeth – An easy way to get your heart rate up first thing in the morning. Take the stairs, not the lift – Even one or two flights can build strength and endurance over time. Do a 60-second squat break – While waiting for an email to load or during a TV advert break. Try ‘walk and talk’ phone calls – A great way to get steps in without setting aside extra time. Use a stand up desk – these can be adjusted to various heights for your comfort. The Risks of Staying Still While this isn’t about scare tactics, it’s important to acknowledge the risks of prolonged inactivity. Lack of movement can lead to muscle weakness, joint pain and an increased risk of conditions like type 2 diabetes and cardiovascular disease. Research from Public Health England highlights that inactivity is responsible for one in six UK deaths— similar to smoking. Even small changes make a difference. Final Thoughts: Small Steps, Big Impact If there’s one takeaway from this, it’s that movement doesn’t have to be a chore. It’s about making small, sustainable changes that fit into your lifestyle. AND ENJOY IT. Make the exercise a bit of fun. Dance in the kitchen. Laugh as you are doing your squats. See who in your house can get up and out of a chair, no hands, the most in one minute! Whether it’s stretching before bed, taking a lunchtime walk or simply standing up every 30 minutes, every bit of movement counts. As my grandmother, Emme Whitehouse, a true Victorian, used to say: “After lunch rest a while, after supper walk a mile.” Her wisdom still holds true today. Your future self will thank you for keeping moving today. Something is always better than nothing. Let’s embrace the power of little and often and keep our bodies strong, mobile and full of energy for years to come.  What small movement can you add to your routine today?