How to build serious muscle fast

To follow in the sandal-clad footsteps of Russell Crowe’s Oscar-winning performance of Maximus in Gladiator is not for the faint of heart. Nor the weedy of limb. Which is why Paul Mescal knew going from his brooding and bookish portrayal as Connell Waldron in the television adaptation of Sally Rooney’s Normal People to fearless, formidable […]

How to do Russian squats properly?

It is important to know how to do Russian squats the right way to avoid injuries as well as get maximum health benefits. Read on to know more. Squats are a lower-body exercise that increases leg and glute strength and endurance. While you hold a squat for an extended amount of time, various muscle groups […]

What is it and how to get rid of it?

You might not be aware of the medical term kyphosis, but chances are you will have heard of a ‘dowager’s hump’, or its modern day equivalent: tech neck. Used to describe any sort of rounding of the upper back, this outdated name stemmed from the fact that a pronounced hump in the spine at the […]

The health risks of being a skinny old person – and how to stay strong

Build up the length of your walks slowly  Walking is the starting point for someone who wants to strengthen their heart and lungs. Quinn advises against high intensity. “If anyone’s going to suffer a cardiovascular episode, an arrhythmia or atrial fibrillation, it will be someone in that older age bracket – the heart is ageing […]

How to start swimming from scratch or after a break

So how do swimming lessons progress as we get older? Essentially, the core approach to learning to swim or the technique used does not change between adults and children. “It’s your motivation for learning and, crucially, the delivery that may differ to reflect adults’ unique needs,” says Brownlie.  “When it comes to technique, adults will […]

How to Track Your Sleep Using Your Fitbit

With your Fitbit purchased and charged up, you can simply place it by your phone, then open the Fitbit app for Android or iOS, and you should see a prompt to connect the device—provided Bluetooth is enabled on your phone. All of your physical activities will then start to be logged and synced automatically to […]

How to lose 1lb per week by walking

The average person is sedentary for around 9.5 hours per day, according to the British Heart Foundation. This prolonged amount of inactivity can weaken muscles and bones and affect our body’s ability to regulate blood sugar and metabolise fat – all of which can lead to serious consequences and weight gain. The remedy? “Most people […]

Samantha Bluemel: How to build lasting fitness and wellbeing habits for a longer life

Longevity, seen as the ultimate reason for a healthy lifestyle, involves a mix of good eating, regular exercise, stress management, and quality sleep. Photo / 123rf Personal trainer Samantha Bluemel shares insights on how to balance pleasure and longevity, explore extreme longevity lifestyles, manage genetics for a healthier life, and prioritise well-being for a brighter, […]