Keeping Moving: The Importance of Little and Often for Lifelong Health

What did you do during lockdown? I chuckled to see so may recipes for baking. Lemon drizzle, banana bread and sour dough! Then there were all the creative hobbies being dusted off. Crochet, knitting, macrame. And those hilarious videos of how people were spending their time. You see, having taught creative subjects for many years, I am firmly in the camp that we all need a creative / sporting / musical / artistic / drama. It saddened me enormously that school inspections concentrate on the core subjects of English, Maths, Science. There is even an unwritten hierarchy within the staff where the artistic, sporting, creative subjects and their teachers are seen as ‘less academic’. What a nonsense! Have you ever seen a Fair Isle knitting pattern or the musical score of a Beethoven sonata? We can easily get sidetracked here on the different types of intelligence. Intelligence needed to co-ordinate a film crew on location in a hostile environment? Maybe A level maths was not needed but some intelligent common sense on reading people was. I believe we devalue the creative arts at our peril. As lockdown showed they give enormous satisfaction. Handmade does not mean poorer quality. See the wonderful pottery of Bernard Leach, Phil Evans. See too the fabulous knitted creations of Nordic women. Finding a hobby that delights you – model railways Rod? – brings a chance for our brains to work on another level. It develops that concentration skill, so missing in current instant gratification plains. A chance to relax, to rewind, to work on puzzling something out whilst not under pressure to perform. My last complicated hobby was knitting fingerless gloves with a cable pattern! Five needles – took some patience. And most of all hobbies bring joy! A real pleasure in a tray of home made bread rolls, a shelf of marmalade, a knitted gift to give away. The sheer frivolity of trying something new. I spend many a Friday afternoon in a local watercolour art class. It is challenging – Mary does not allow us to use black, brown or grey, we have to mix all the colours ourselves!! It is a wonderful way to finish the week. Could I spend it clearing my desk? Probably. Should I round off my accounts? Possibly.

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.