Frequently asked questions

How do I reduce my blood pressure?

Your diet, exercise levels and weight have a real effect on your blood pressure. If you have high blood pressure, you can start lowering blood pressure today by eating more healthily and being more active.

How do I reduce cholesterol?

To help reduce your cholesterol level, you need to cut down on saturated fats and trans fats and replace them with monounsaturated fats and polyunsaturated fats. You should also reduce the total amount of fat you eat.

How do I reduce my bmi?

If you are obese or overweight, you have an increased risk of developing various health problems. A realistic aim for many people is to lose 5-10% of your weight over three months. This is often about 5-10 kg. (10 kg is about one and a half stone.) This modest amount of weight loss will greatly reduce your increased health risks. The best chance of losing weight, and keeping the weight off, is to be committed to a change in lifestyle. This includes eating a healthy diet and doing some regular physical activity.

How do I reduce my body fat?

To shift 1lb of body fat, you need to ‘lose’ 3,500 calories. That might sound a lot, but over a week, it amounts to just 500 calories a day – and that can easily be done by making a few little changes to your diet, being a bit more active, or best of all, doing both.

How do I reduce stress?

It is interesting that in study after study exercise is found to be "almost" as effective as medication as a stress-reliever and anti-depressant. We have to be careful when rating techniques which reduce stress, anxiety, and depression. The placebo effect and the power of belief hold the trump cards here. But, if it works then it is worth doing, even if its basis is not scientifically proven. One thing is for sure. Exercise can be an excellent stress reliever which results in less stress and anxiety, better, sounder, longer sleep, better mood and less depression. We can state this as a fact, as doctors and complementary, alternative therapists are all agreed on it.

How do I become healthier?

You need to do activity that leaves you warmer and breathing harder than usual, but you should be able to talk. This is a moderate level of activity. Brisk walking, swimming, cycling, jogging, playing a team sport such as football, hockey, dancing or tennis are all activities that will help you to strengthen your heart and lungs (cardiovascular system).

You should also include activity that strengthens your muscles and helps you to stay supple and flexible. This kind of activity might include climbing stairs, walking uphill, yoga, pilates and gardening. Doing a range of activities will stop you from getting bored and help to keep you motivated.

How do I lose weight fast?

It is best not to lose weight too fast. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat. It is best to lose an average of ½-1 kg per week (about 1-2 lb per week). To do this you need to eat 500-1000 calories per day less than you did before your diet. You will lose 6-12 kg if you keep this up for three months. Don't be disheartened by minor increases or leveling off in weight for a few days. Look for the overall trend over several months.

How do I get fit?

Let's look at the options! Firstly you should find an activity that you are comfortable doing and one that you think you will enjoy. Beginners should think about exercising 2-3 times a week at the most to start with. To get any benefit from exercise you need to work the body harder than normal, by increasing your heart rate, this can be done by walking or jogging, by lifting weights, by swimming, or by many other forms of activity.

As your body becomes accustomed to exercise you need to increase the number of times you exercise, the intensity of the workout and the length of time of your session, to continue to improve your fitness levels.

How do I achieve my goals?

Goals are set on a number of different levels: First you create your "big picture" of what you want to achieve i.e. run a 10k or half marathon. Second, you break these down into the smaller and smaller targets that you must hit so that you reach your health & fitness goals. Finally, once you have your plan, you start working to achieve it.

How do I stay motivated to lose weight or exercise?

Keep a photo diary and also record your measurements, targets and feelings. Track your weight-loss monthly, not weekly, it's a good idea to consider your weight loss over a month rather than getting disheartened after a disappointing week.

I know how soul-destroying it can be to think how far you’ve got to go to achieve your fitness goal, so my advice is to set little targets along the way. Exercise with a group of friends with a similar goal.

How do I improve my flexibility?

A customised stretching routine to fit your individual needs is the most effective way of improving your flexibility. Stretching can be incorporated after a warm up / cool down or during an exercise programme.

Sports Massage can also improve flexibility by encouraging muscles to relax; this has a direct effect in extending the limit a joint can move.

How do I improve my immune system?

Get plenty of immune boosting exercise. As well as lowering your risk of getting long-term health conditions like heart disease and osteoporosis, exercising for 30 minutes five times a week will improve circulation and keep your body's defenses on top form.

Sports massage can improve the immune system by improved drainage of tissues, increased removal of waste from tissues and a flushing effect within the vessels of the lymphatic system.