8 Simple Exercises That Will Improve Your Health

Incorporating simple exercises into your daily life can be a great way for you to keep healthy and boost your health in a variety of ways. Smaller exercises are great as they can be done in a matter of minutes, and while they, ay not be as effective as a more intense workout, they can have benefits when done daily. It is understandable that you may be struggling with finding time to exercise within your busy life but to neglect it completely, you are putting yourself at risk of health issues as you get older.


Yoga is a prevalent form of exercise that focuses on stretching the body and training the muscles to work in accordance with each other to balance the body in a single position.

Yoga is very popular with those who are looking for a lighter form of exercise as it is not very strenuous and instead focuses on mental and physical wellbeing.

Yoga can actually be very complex as you develop the moves and positions you can, which will also strengthen your body and overall fitness level.

Workout DVDs

Many people dislike the idea of using a workout DVD as they question its effectiveness; however, workout DVDs are perfect for those of you that struggle with putting together your own exercise routines as they come ready-made for you. It is important that if you are going to use an exercise DVD, you choose one that has been produced by someone you trust and that the eventual outcomes of the training are something that you would like to achieve. Most workout DVDs consist of multiple levels of smaller workouts that can be in small amounts of time to suit a busy lifestyle.

Bike Riding

Bike riding can be done in many ways to fit around any schedule, with many people combining the morning commute with working with their exercise regime by riding their bike to work. Bike riding is a relatively light exercise meaning that it can be done by many different people no matter their skill level. You could even take it further, and the next time you are away on holiday for a trip, why not try using a bike to get around? In some parts of the world, biking is even encouraged, and you can rent the best bikes in Haarlem at a very affordable price point.

Small Runs and Jogging

In the same respect that biking can be implemented into a busy lifestyle, you could even start walking or jogging to the places you already need to go to implement an exercise workout or any errands you are already going to do. This not only provides a light workout that can be done on a daily basis but also cuts down the amount of time you are spending driving your car and contributing to environmental pollution. The thing about doing this kind of exercise is that you are in complete control of your own workout.

Speed Walking

Speed walking is also a very popular form of light exercise that can be done in groups; walking groups are very popular with the older generation, and as well as the exercise element, they help provide a social opportunity to those who may not have many. Speed walking over long distances can be extremely helpful when it comes to getting fit and looking after your fitness, and if you are someone who has a good level of stamina, there is no reason why you cannot set yourself long-term goals of gradually increasing your distance.


High-intensity interval training may not sound simple, but the fact that it can be done within small amounts of time and still generate high levels of fitness results must be why it has become so popular. You can do these workouts yourself or in your local gym classes if you are unsure about what to do. The main thing about this type of exercise is that it is high intensity but done in small sessions to avoid overworking, meaning that it can be implemented into a busy lifestyle with ease due to it only taking a small amount of time to complete.

Exercise Machines

If you are looking for some form of light exercise that you can do with little interruption to your day-to-day life, then it would be a good idea to invest in some form of gym equipment for your home. If you have the space available in your home, you could save a lot of travel time by exercising in the comfort of your own home; treadmills or gym bikes are great investments for those of you that would like to have access to a small cardio workout without having to go out.


Weight lifting is often daunting for many people; it is a common misconception that lifting weights can only be done by bodybuilders or big gym buffs, when in fact, anyone can lift weights as long as you are sticking to their limits in terms of what you can comfortably hold and exercise with. If you would prefer to implement light weight lifting into your regime but don’t want to go to the gym to do so, you could pick up your own set of weights to be used alongside your yoga and DVD exercises which will be a great way to increase your skill level.

These Inspiring Women are Changing the Face of Weightlifting

When most people think of the average weightlifter they will probably picture a macho steroid abusing, eastern European man; and yet, this idea could not be any further from the truth. Weightlifting is actually a sport without any borders or fixed gender, and actually creates a safe space for all. This passage will detail some of the women that are breaking this stereotype and forcing a space for women within the sport.


Erika Yamisaki

Let us start this passage off right with an Aussie Weightlifter. Erika Yamisaki is slowly building a reputation for herself throughout the sport as one of the most honest and reliable competitors. Despite spending the majority of her career in the amateurs which is yet to have answered the question of are sarms legal Erika has still decided to remain clean throughout her career and has become a role model for young women not only in Australia but throughout the world. This clean energy has come with its success, as she recently became the first and only Australian woman to clean and jerk double her body weight, lifting 106 kilograms! Erika herself is quite self-aware of her position in the sport and the influence she holds, as this interview highlights. “People were saying ‘oh, women shouldn’t do weightlifting, they’ll damage themselves’ — it’s all changed now,” she continued. “As the years have progressed, it’s a lot more socially acceptable for a female to have some sort of muscle and be strong and be confident.” This extract really goes to highlight that Erika understands her importance within the sport and how she understands that what she is doing is truly revolutionizing the sport.


Christine Girard

Christine Girard is a Canadian weightlifter that has rose to prominence over recent years. British readers may recognize the name from the London 2012 Olympics wherein the women’s weightlifting event she finished second. Some may not realize that this result was actually overturned in 2018 after it was found that her fellow competitors where actually doping. This meant that her silver medal for London turned into a gold medal and her fifth-place finish for Beijing 2008 turned into a bronze medal. Her home country simply could not let Christine be robbed of her moment, as the city of Ontario put on its own medal ceremony for Girard; as she became a double Olympic medallist overnight. With thousands of Canadians coming to the ceremony to celebrate Canadas first Olympic weightlifting champion. As Christine, herself is quoted as saying at the event “We can do this the right way and we can win the right way. That’s what my medals mean.” Truly encapsulating what it means to be an Olympian by staying honest to herself; and in the end she was truly victorious setting the golden standard for the sport.


Rusmeris Villar

Villar’s inclusion in this list is entirely based on her origins in the sport. She is a Columbian woman who goes against every stereotype I listed in the introduction of the passage. Her origins of being not only a woman but a South American, a continent that is hardly known for its prowess in weightlifting, really highlights the beauty of this sport. It does not matter where you come from as long as you stay true to yourself and be completely dedicated to its practices you can be a success. As I stated in the introduction weightlifting is a sport that knows no borders and knows no gender, it is a sport for the world. What Villar truly encapsulates is this genuine spirit and discipline, breaking stereotypes and changing weightlifting for the better.

The Menstrual Cycle: What’s Normal and What’s Not

A typical menstrual cycle lasts 28 days and the last seven tend to be when the lining of the uterus begins to break down and reset – this is normally when you will have your period. Periods tend to last around 5 days per cycle, with most in between 3-7 days. As your period is your cycle resetting itself, this is the reason women tend to bleed once a month. Any more could potentially indicate a problem within your cycle. Whilst shorter periods are generally nothing to be concerned about, if you’re bleeding considerably longer than 7 days, it may be worth getting in contact with your doctor to see if there is an issue with your cycle. Cramps are also normal, but if you find yourself in excruciating pain, don’t be afraid to seek help.

Keeping up the trend of having a wide variation between women, the average menstrual flow of each cycle is roughly around 35ml and the clinical definition of heavy menstrual bleeding is 80 ml. If you think you’re bleeding more or less than these two amounts, there probably isn’t any cause for concern. If you feel your flow is a lot heavier than it usually is or if you find yourself bleeding at irregular intervals in between when you would expect your period, clinically referred to as intermenstrual bleeding, it may be worth a trip to your doctor just to be sure there isn’t any underlying issues.


How Can I Keep it Under Control?

There are a lot of factors involved in the successful functioning of your periods. But if you have something planned, like a holiday or a celebration that you think will end up clashing with your period, the thought of dealing with cramps and having to constantly change your pads and tampons may seem like a bit of a nightmare, but there are actually several ways to make your period come faster.

After some online research, you are likely to come across ways to keep your cycle under control. One of the most popular methods is using birth control. There are tonnes of options available out there, from the pill, the injection or the implant to the copper coil. Each method has its own list of pros and cons. Unfortunately, as women tend to vary so drastically in terms of their reaction to each birth control method, the best way to find out which method is right for you is through trial and error.

Regardless, it’s important to remember that periods themselves are perfectly normal. Menstruation is a totally natural process, (grueling as it may be) and there is nothing shameful about it. So, the next time you’re in the store trying your best to hide your pads or your tampons from any passers-by, take a second to remember nearly half of the population has had to do the same at least once a month, so don’t be ashamed have them in full view. If anybody does have an issue with them, simply remind them that there is no shame in buying toilet roll, so why should menstrual products be any different?



4 Reasons Why Lifting Weights is Great for Women

Fitness and the gym have been dominated by men for centuries. But lately, things have changed for the better. Women are finally able to leave their mark and prove they are just as good, if not better than men when it comes to fitness and weightlifting. Below are a few reasons why Weightlifting is great for women.

Overall Fitness

Weightlifting is an excellent way to stay fit and build muscle. There are hundreds of different weightlifting exercises to target different areas of the body and build your muscles. Nothing feels better than getting a pump on and toning your muscles. There are some excellent groups out there, like Sunce Fit that can guide you on how to approach weightlifting in a positive, and safe way.

Making a statement

Weightlifting is an excellent display of raw strength and power. Powerlifting massive weights over you head to raucous applause is an exhilarating experience. Maybe you need to prove something to those around you or prove something to yourself.

Confidence boost.

Working out, aside from the physical benefits, is a great way to boost your confidence. In a world that is extremely harsh and judgemental of women, it can be difficult to find ways to keep your confidence up. Lifting massive weights is a perfect way to boost your self-esteem.

Mental Health

Physical health is not the only thing you need to keep an eye on. Your mental wellbeing is just as important. And physical exercise is a proven way to improve your mental well-being. And weightlifting is one of the most vigorous and rewarding forms of exercise going. So don’t be afraid to push your self and boost your mental and physical wellbeing.