Skipping, is a high-intensity cardiovascular exercise that has several benefits when performed in the cold: 1. Increased calorie burn: Cold temperatures cause the body to work harder to maintain its core temperature, resulting in increased calorie expenditure. When skipping in the cold, your body has to work even harder to generate heat, leading to a higher calorie burn. 2. Improved cardiovascular endurance: Skipping is a demanding aerobic exercise that elevates the heart rate and strengthens the cardiovascular system. Exercising in the cold adds an extra challenge, as the body needs to pump blood efficiently to keep warm, thereby improving cardiovascular endurance. 3. Enhanced lung capacity: Cold air tends to be drier and denser, which can help expand lung capacity and improve overall respiratory function. This can lead to better oxygen uptake and delivery to the muscles during skipping, resulting in increased endurance and performance. 4. Mental health benefits: Exercising outdoors in the cold can have positive effects on mental health. The exposure to natural light and fresh air, combined with the endorphin release from exercise, can boost mood, reduce stress, and alleviate symptoms of seasonal affective disorder (SAD). 5. Increased fat burning: Cold temperatures activate brown adipose tissue (BAT), which is responsible for burning stored fat to generate heat. When skipping in the cold, your body taps into these fat stores more effectively, promoting weight loss and fat burning. However, it's important to note that proper warm-up and appropriate clothing are essential when exercising in cold weather to prevent injury and protect against hypothermia.

Getting outside in the winter is important for several reasons: 1. Vitamin D: Exposure to sunlight helps our bodies produce vitamin D, which is essential for maintaining strong bones and a healthy immune system. During the winter months, when days are shorter and sunlight is limited, it becomes even more crucial to get outside and soak up some sun. 2. Mental health: Spending time outdoors, regardless of the season, has been proven to boost mood and reduce symptoms of depression and anxiety. Winter can often bring about feelings of isolation and sadness, so getting outside and engaging in outdoor activities can help combat these negative emotions. 3. Physical activity: Winter shouldn't be a reason to stay sedentary. Engaging in outdoor activities like walking, running, cycling, or boxing can provide excellent exercise opportunities. Staying active during the winter helps maintain physical fitness, improves cardiovascular health, and boosts overall well-being. 4. Fresh air: Spending time indoors during the winter means being exposed to recycled air, which can lead to poor air quality and increased risk of respiratory infections. Going outside allows you to breathe in fresh air, which is beneficial for your respiratory system and can help prevent illnesses. 5. Appreciation of nature: Winter landscapes can be incredibly beautiful, with snow-covered trees, frosty landscapes, and serene surroundings. Taking the time to explore and appreciate the natural beauty of winter can be a refreshing and calming experience. 6. Socialisation: Winter can often lead to a decrease in social interactions due to the tendency to stay indoors. Going outside provides an opportunity to meet and interact with others, whether it's participating in winter sports or simply taking a walk in the community . Socialisation is important for our mental and emotional well-being. Getting outside in the winter is important for maintaining physical and mental health, as well as for enjoying the unique beauty and social opportunities that come with the season.

TOP 5 REASONS WHY WE SHOULD REMAIN ACTIVE IN THE WINTER. 1. Boosts mood and fights seasonal affective disorder (SAD): Regular exercise releases endorphins, which are natural mood boosters. Staying active in the winter helps combat the winter blues and reduces the risk of developing SAD. 2. Strengthens the immune system: Engaging in physical activity enhances the immune system, making you less susceptible to winter illnesses like colds and flu. Regular exercise also reduces the severity and duration of these illnesses if you do get sick. 3. Increases energy levels: It may be tempting to hibernate during the winter months, but staying active actually increases energy levels. Exercise improves blood circulation and oxygen flow, making you feel more alert and energized throughout the day. 4. Maintains weight and prevents holiday weight gain: The winter season is often associated with indulgent food and festive treats. By staying active, you can burn calories, maintain your weight, and even prevent holiday weight gain. 5. Improves cardiovascular health: Cold weather can put extra strain on the heart, especially when combined with sedentary behavior. Engaging in regular physical activity helps keep your heart healthy, reduces the risk of heart disease, and improves overall cardiovascular fitness.

It’s NEVER to late to START and there’s NEVER a time to STOP. #fitnessisforever #fitnessisforlife. Exercise for a lifetime is essential for maintaining good physical and mental health. Here is a sample exercise routine that can be followed throughout your life: 1. Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity every week. This can include activities like brisk walking, cycling, swimming, or dancing. Choose activities that you enjoy to make it more sustainable. 2. Strength Training: Include strength training exercises at least two days a week. This can involve using free weights, resistance bands, or bodyweight exercises like push-ups, squats, and lunges. Strength training helps to build muscle and maintain bone density. 3. Flexibility and Stretching: Include stretching exercises to improve flexibility and prevent muscle stiffness. Yoga, Pilates, or simple stretching exercises can be done to maintain flexibility and range of motion in your joints. 4. Balance and Stability: Incorporate exercises that improve balance and stability to prevent falls and maintain overall body control. This can include activities like tai chi, yoga, or standing on one leg. 5. Active Lifestyle: In addition to dedicated exercise sessions, incorporate physical activity into your daily life. Take the stairs instead of the elevator, walk or cycle to run errands, or participate in recreational activities like sports or gardening. Remember to consult with a Fitness professional before starting any exercise routine, especially if you have any underlying health conditions. Adjust the intensity and duration of the exercises according to your fitness level and listen to your body to avoid injury. Make exercise a part of your daily routine and enjoy the benefits it brings to your life. #longevity 💪🏾

@greatormondst Team spirit plays a crucial role in fostering a positive environment, enhancing collaboration, motivation, trust, and overall team success. It is the driving force behind a cohesive team that can achieve extraordinary results. You are not alone this winter - ask for help, if you need it. 💜💪🏾👍🏽🙏🏽🍌. We are better together! @anniefoulds Fitness

The colder days are coming, but we MUST just wrap up warmly and GO OUT. Don’t be afraid of the cold. Grab a hot drink and a friend or go solo! We must keep moving. SAD disorder, also known as Seasonal Affective Disorder, is a type of depression that occurs during specific seasons, typically the winter months. It is characterized by symptoms such as low mood, lack of energy, increased sleepiness, changes in appetite, and social withdrawal. SAD is believed to be caused by a combination of factors including reduced exposure to sunlight, disrupted circadian rhythm, and lower levels of serotonin and melatonin in the brain. (SAD) is a real thing. #londonmarathontraining cold, wet and windy. But we did it. 👍🏽💜

KINGSTON UNIVERSITY. It was an honour to listen to the experts on mental health. I was privileged guests and I wanted everyone to more and feel the joy of it. It was amazing to share. 🙏🏽

KINGSTON UNIVERSITY. It was a huge honour to be one of your guest at the Mental Health Day 10th October 2023. Exercise plays a crucial role in maintaining good mental health. Here are some important ways in which exercise benefits mental well-being: 1. Reduces symptoms of depression and anxiety: Exercise has been shown to alleviate symptoms of depression and anxiety by increasing the production of endorphins, which are natural mood boosters. It also helps in reducing stress hormones like cortisol. 2. Boosts self-confidence: Regular exercise can improve self-esteem and self-confidence. Achieving fitness goals or simply engaging in physical activity can give a sense of accomplishment, leading to a more positive self-image. 3. Enhances cognitive function: Exercise has been found to improve memory, concentration, and overall cognitive function. It increases blood flow to the brain, promoting the growth of new brain cells and improving neural connections. 4. Alleviates sleep problems: Regular exercise can improve the quality of sleep by reducing insomnia and promoting deeper, more restful sleep. Better sleep, in turn, enhances mood and overall mental well-being. 5. Provides a distraction and improves resilience: Engaging in physical activity can provide a temporary distraction from negative thoughts and worries. It can also serve as a healthy coping mechanism, helping individuals build resilience and better manage stress. 6. Promotes social interaction and reduces feelings of loneliness: Participating in group exercises or sports activities offers opportunities for social interaction, which can foster a sense of belonging and reduce feelings of loneliness or isolation. Exercise is vital for maintaining good mental health. It has numerous benefits, including reducing symptoms of depression and anxiety, boosting self-confidence, enhancing cognitive function, improving sleep, providing a distraction and resilience, promoting social interaction, and reducing the risk of mental health disorders. Incorporating regular physical activity into one's routine can have a significant positive impact on mental well-being.

KINGSTON UNIVERSITY - Thank you. We realised are happy hormones. 🌸. 1. Dopamine: This hormone is associated with pleasure and reward. It is released in response to pleasurable activities such as eating delicious food, achieving goals, or engaging in activities that bring joy and satisfaction. 2. Serotonin: Serotonin is often referred to as the "feel-good" hormone. It helps regulate mood, sleep, and appetite, and plays a role in promoting feelings of happiness and well-being. Low levels of serotonin have been linked to depression and anxiety. 3. Endorphins: Endorphins are natural painkillers produced by the body. They are released in response to physical exercise, excitement, laughter, and other activities that stimulate the body. Endorphins can create a sense of euphoria and contribute to feelings of happiness and pleasure.

GRATEFUL! 🙏🏽. Number 95 completed ☑️ safely.

LIVING IN THE MOMENT. 🖤

I am a grafter and proud of it. I have grown into a proud women with a strong mind, body and soul. #respect yourself.