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Issue 157 ~ 5th April 2024

Hello,  

I hope you had a really enjoyable Easter and you were able to get out into the garden. With the clocks having changed last weekend our days are staying lighter for longer and this really does enable us to go for a walk in the evening which is such a treat at this time of the year with leaves appearing on the trees, blossom in full flower and daffodils glowing like sunshine in our garden. I love it!

Next to post-Christmas, I recognise that Easter is the second most popular period of the year for folks to be motivated to shed a few lbs and become fitter for the summer. Even when I was running my earliest classes in the 1970s, this is when I used to advertise for more members. Over the next couple of weeks, we will see lots of advertisements for diet products, slimming clubs, gyms and fitness classes appearing on television and on social media offering to help us look fabulous for our holidays. But for me, the biggest motivation to get in shape is the fact that after a very wet winter, spring brings us real joy, and for those who suffer from seasonal affective disorder (SAD) in the dark winter months, they can begin to live life to the full again.

Mary is going to describe to you the enormous benefits of gardening and recently I heard of a lady who adores gardening and has made a business out of it. She makes the most beautiful bouquets and on Mother’s Day a few weeks ago, Dawn, my daughter, came over to visit and presented me with one that was exquisite and full of fresh spring flowers. The blooms were quite unusual with some really beautiful colours and different varieties from the normal Mother's Day flowers we all recognise. I absolutely loved it.

Dawn went on to tell me the story of her friend Lauren and how she followed her passion for growing flowers by filling her own garden with plants and bulbs, then her next-door neighbour’s (who was delighted that she also took over her garden!) and, on top of that, also had an allotment.

Lauren was planning on taking a stall at a local Spring Fayre where she hoped to sell her beautiful blooms for Mother’s Day but her reputation had spread and she received so many private orders that she didn’t have enough flowers left to hold a stall!

I thought this was such a charming story and I loved hearing of an enterprising woman who had turned her hand to combine her passion with hard work as well as caring for a family and three dogs, and make a great success of it.

For the last 15 years I have been delighted to be the President of Young Enterprise in Leicestershire – an organisation where students at school sign up for the one-year programme through which they will be taught how to run a business, create a product to make money, experience the likely personnel issues that being in business inevitably brings and finally, how to wind up the business in an appropriate way. At the end of each year the Young Enterprise ‘companies’ present their ups and downs of running a company and share their experiences in a competition to find the best-run and most effective business.

Each company team is judged by a panel of experienced and successful businessmen and women as well as experts in health and safety, the environment, and so on. I absolutely love seeing the teams working with such cohesion and confidence. It is positively inspiring!

Whenever I am invited to speak to them or at any Speech Day at a school, I always say 'Look at what you are good at right now, in school. Where do you excel? What do you enjoy most? Which subjects are you really interested in? And if you can incorporate all of those elements into your future career, you will love every single day of your working life and it won’t feel like work - and you’ll be successful.’

Mary and I are very fortunate that we both, in our different ways, created businesses that involved our passions – helping folks to become fitter for Mary and helping people to lose weight for me. Mary was inspired by her amazing PE teacher who managed to get even those pupils who hated PE to participate by incorporating music and dance. This was all Mary needed, to know what career path she wanted to take and she qualified as a PE teacher and later started her own very successful Health Club business.

I was average at school but I enjoyed art, movement to music, English and biology - all things that unknowingly led me to start my local slimming club 52 years ago. Over the years, all of those subjects have played a very big part!

I hope you are able to cultivate your interests in a way that still motivates and inspires you to get out of bed every morning. It is so wonderful if it does.

Recipe of the Week

Serves 1  (Multiply ingredients for more servings)
Per serving: 300 calories (approx.)
Prep time 10 mins

For the Coronation Chicken:

60g cooked chicken, (no skin) chopped
1 tbsp Heinz Salad Cream
1 tbsp 0% fat Live natural yogurt
½ tsp curry powder.

For the salad:

Salad leaves
3 cherry tomatoes, chopped
2cm cucumber, chopped
1 small stick celery chopped
¼ red pepper, chopped
¼ yellow pepper, chopped
1 wedge each of different melons (eg Honeydew, Galia, Cantaloupe, Watermelon), chopped into chunks
½ fresh mango or papaya, skinned and chopped
4 strawberries, hulled and quartered
 

  1. Make up the Coronation dressing by mixing together the salad cream and live natural yogurt. Then stir in the curry powder and mix well. Set aside.
  2. Place a selection of salad leaves on a serving plate then top with the chopped salad vegetables, (retaining the tomatoes till the end). Then arrange the pieces of fruit on top of that.
  3. Finally place the coronation chicken mixture on top and decorate with the halved cherry tomatoes.
  4. Keep chilled until served.
Click here for more recipes

Fun, Facts & Fitness from Mary Morris MSc.


I have to admit to you that I do not like gardening. Sadly, something about soil and spades has no appeal for me, and I think it's because I simply dislike getting my hands muddy! 

Yet I do fully appreciate why, at this time of year, the gardeners among us are in full flow with their plans for the summer months ahead and cannot wait to get out there, to put those plans into action. In fact, I quite envy them, as they have great purpose in what they do, with the satisfying result of a beautiful garden and maybe with some very healthy home-grown fruit and veg too.

Gardening is consistently reported as one of the most popular hobbies, and despite my personal dislike, I love the fact that other people achieve so much pleasure from it. The health benefits of this beautiful hobby are really significant. It gives the participant a reason to regularly get out in the fresh air probably without them fully appreciating how very physical gardening is. In fact, it is a form of activity and exercise that reaps enormous health benefits. 

Apart from the obvious Vitamin D absorption from all that sunshine, recent research conducted at the University of Roehampton showed the significant effect gardening had on older people with regard to their bone health and reducing the risk of falls. Both major concerns for us oldies.  Also, there is no doubt that it will help to maintain muscle strength as well as stamina and a boost to our mental health. So, it is good to discover that it is the most preferred method of physical activity for older adults.
 

A Great Calorie Burner

There are enormous variations of intensity with gardening. Mowing the lawn can take quite a long time so it is a brilliant aerobic activity burning lots of calories and burning fat! Bending down to weed a flower bed involves flexibility and strength. Digging a vegetable plot is a hard-core strength exercise. Hedge cutting is hard work too because you use so many of your muscles to hold the hedge cutter steady, balance on your feet plus hold your core tight to lift the machinery or your hedge-clipping shears. Even a lightweight hedge cutter becomes heavy after a while because you are holding it up in one position for quite a long time. Unquestionably, gardening is a great workout!

Here are a few examples of the 30 minutes of calorie spend at various levels of intensity:

  • Watering flower beds, potting, light effort standing and walking - 160 cals
  • Mowing the lawn (average, depending on type of mower) - 175 – 225 cals
  • Planting, weeding, picking fruit and veg, clearing bushes - 250 cals
  • Digging, raking, wheelbarrow pushing, using heavy power tools - 450 cals

So, as usual, the harder you work the more calories you burn. Keep in mind that if you are spending a lovely summer's evening watching TV you are only burning 40 calories every 30 minutes but if you get out in the garden and potter for 30 minutes it is 160 calories - 4 times more!

 

Good for your Mental Health

The most compelling evidence for being a regular gardener is around mental health. It is an excellent tool for helping with stress management as it is creative and requires considerable concentration, aiding relaxation and wellbeing. It distracts you from your worries and puts problems into perspective, whilst being very rewarding.

The social interaction among avid gardeners must also play a part in good mental health. I overhear many conversations among my walking groups where they regularly swap ideas and pass on useful tips to each other. Offering support in this way connects like-minded people and becomes a great social interaction.  

 

The Benefit of Green Exercise (GE)

Green Exercise is defined as being physically active within a natural environment or green space. Whether you are a gardener or not, it is well-researched that we all benefit from being outdoors - simply going for a walk in the open countryside or through a beautiful forest with a carpet of bluebells - has an enormous capacity to lift our spirits.

The Japanese have a saying 'shinrin-yoku' which means 'forest bathing'. A study was done where subjects explored either a forest or city area. Stress levels were monitored, including heart rate, blood pressure and general nervous system activity. Unsurprisingly. the forest environment lowered all the stress markers significantly (whereas the city environment can send stress levels through the roof!). This was enough proof for the Japanese government to begin a programme of re-forestation, affording more opportunities for people to enjoy the benefits of the great outdoors.

Having admitted that I am personally not a gardener does not mean I do not appreciate a walk around a lovely garden or visit the beautiful gardens of a country estate. I love to spend time in green spaces.  Shane O'Mara, a neuroscientist at Trinity College Dublin has written a bestseller about the many benefits of walking outdoors on mood and our brain function.  In his book In Praise of Walking he confirms exactly what we convey to you every week through this Newsletter, that taking a daily walk outdoors is good for both your physical and mental health.

        

Watch your Back!

Over the years many, many people have come to me with a bad back and more so in the summer months. One of my first questions is whether they have been gardening recently and for how long? It becomes apparent that once they become focussed on the task at hand then there is no stopping them! However, I do urge them to take regular breaks after an hour or so to simply let the body have a rest and also to avoid the same repetitive action for too long. Mix the type of work you are doing and there will be far less stress on your body. A few key stretches after a gardening session will untangle those joints and muscles. Our Stretch sessions on our website are ideal.

There are some adaptations you can make to ease some of the risks such as:

  • Create raised garden beds so there isn't so much bending and stooping.
  • Reduce the lawn area and change to a slabbed area instead with pots to break it up which can be prepared and created at table level causing less bending.
  • Try using lightweight garden tools and long-handled forks, spades and secateurs.
  • Use kneeler pads – my hubby has an amazing pair of gel ones and can kneel comfortably after two knee replacements!
  • Fill your garden with a combination of high and low-maintenance plants.
  • Garden size too big?  Do a garden share with someone who may want a vegetable patch.

So, whether we are a gardener or not the overwhelming message here is that as we approach the most beautiful time of year get outdoors as much as we can and enjoy it as well as reaping tremendous benefits to our health.

This Week's Fitness Challenge


  1. If you have a garden then make use of it either by gardening or try a workout routine using garden furniture like The Outdoor Spring Workout from Issue 152 of the Newsletter.
     
  2. Do our Whole Body Stretch Programme  3 times this week and do it after gardening.
     
  3. Work on your 'core' this week with 2 Pilates sessions or try your hand at Ballet. Alternatively, find one of our Strength workouts on the site.
     
  4. Enjoy the lighter evenings and enjoy the beauty of nature on your Daily 30+ minute walk.

Don't forget that if you missed any of our previous Newsletters, or wish to re-read them, you can find them all filed in date order in the Rosemary's World area of our website.

https://rosemaryconley.com/rosemary-conley-weekly-newsletter/
Did you know... 

By Unknown author (Chadborn & Coldwell Manufacturing in Newburgh, New York) - Garden and Forest, February 29, 1888 issue (available from the Library of Congress)Transferred from en.wikipedia.org [1]: 2005-09-10 07:44 . . Kayaker . . 1300×1150 (82,708 bytes), Public Domain, https://commons.wikimedia.org/w/index.php?curid=1124801The Lawn-mower was invented and patented in 1830 by Edwin Beard Budding of Stroud, Gloucestershire. His device was intended for cutting the grass on sports grounds and other large gardens as an improvement to cropping such spaces by hand using a scythe!

His earliest customers included Regents Park Zoo and the various Oxford Colleges, with acres of grass to be tended. His invention still required a fair amount of physical energy as it was a small hand-propelled machine with the efforts of the pusher also turning the blades.

It was almost 100 years before a ride-on mower was created which could mow large areas of open space in a much shorter time. That must have been a huge bonus for those charged with tending big gardens, and who can forget the Yellow Pages advertisement of 1991 which told the tale of the arthritic elderly gardener who we were led to believe was about to be sacked, only to be presented with a ride-on mower bought from a shop advertising in the telephone directory? They don't make ads like that anymore!


By Bundesarchiv, Bild 102-09651 / CC-BY-SA 3.0, CC BY-SA 3.0 de,
https://commons.wikimedia.org/w/index.php?curid=5414546

And finally...

It is quite amusing that Mary and I have spoken about gardening as neither of us are gardeners! Hopefully, we haven’t used any inappropriate terms for the tasks that those with green fingers undertake.

Enjoy your garden whether you are working in it or just sitting in it with a glass of wine.

And finally, finally…! Next week I will tell you all about our new furry friend who joined our family last week! 😊

Lots of love,

Rosemary Conley CBE DL

LIVE LONGER | LIVE HEALTHIER | LIVE HAPPIER

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