One Simple Secret to Better Health: Drink More Water

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.

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?