Finding the Strategies to Overcome Barriers and Unlock the Physical and Mental Health Benefits of Exercise.

We all know moving regularly is good for us. As well as the medical benefits, in a recent study (the largest global study of its kind) by Asics), it was reported that over 80% of women endorsed the intrinsic and health related reasons for exercise, including the physical benefits, self-care, mental wellbeing, staying in shape, managing stress, feeling happy, and enjoying exercise/sport. However, Asics have uncovered a significant gender exercise gap, indicating that women, especially young women, exercise less than men, and this disparity increases with age. So, if we understand the benefits, and actually feel the positive effects of them, why aren’t we making the time to ensure exercise is part of our daily routine?

The findings

There was a direct link between women’s physical activity and their state of mind, women who moved more, felt better. If they were exercising regularly, women reported feeling happier, more confident and less stressed. However, it was also reported that around the world over half of women are not exercising as much as they would like to and are losing out on the mental and physical health benefits.

Employed women, mothers and homemakers were the least active groups of women, while students and retired women were the most active. Although 51% of women reported decreasing or stopping exercise as they got older, and all women were facing a myriad universal challenging and barriers to exercise throughout their lifetime.

 ‘If they were exercising regularly, women reported feeling happier, more confident and less stressed’.

 

Key barriers

We may try to fit in a morning workout, a lunchtime run or a post work class, but unless we are committed to our schedule, life, how we feel, and work, can too easily get in the way. How often do we then give up on the plan completely, before making a new promise a few months later and starting again? Often only when a holiday or an event is looming! The most reported barriers were lack of time (74%), too many other commitments (76%), low self-confidence (55%), the cost of gyms (59%) and the cost of coaches and trainers (62%). Almost two-thirds of mothers cited motherhood as the primary reason they dropped out of doing regular exercise. Gendered expectations and stereotypes about caregiving and household responsibilities were also shown to negatively impact women’s exercise levels and 38% of women said they lacked the access to the relevant equipment or space to exercise.

 

 

 

 

 

 

 

The importance of creating a foundation of regular movement

Exercise can reduce our risk of major illness (coronary heart disease, strokes, type 2 diabetes and cancer) as well as lower risk of early death by up to 30%. As well as that, exercise improves our quality of life while we are here as well, our bone and muscle strength, recovery from illness, how tired we feel and how easily we can move and run around after the family. Further benefits also include quality of sleep, boosting self-esteem and improving our mood. All benefits the study noted that the participants endorsed. So how much do we need to do? The NHS recommends completing 150 minutes per week (or 75 minutes of vigorous exercise) through a variety of activity and including strength training sessions during that time. They also recommend reducing the time sitting down (standing desk anyone?) and breaking up long periods of inactivity. However, if you hit your target and are also spending a lot of time sitting or lying down, this can still have a negative impact on your health, so it’s important to note to keep moving throughout the day.

 

 

Motivation

How do we get motivated and, more importantly stay motivated? According to the report friends are women’s most important exercise influencers. Women are most motivated to exercise by those who are similar to themselves. However, if your friends don’t exercise, or you feel you have no one close to workout with, you can find likeminded women of all ages and abilities to workout with. This Girl Can promotes hundreds of classes and clubs for a diversity of women. There are so many trainers from all backgrounds online or in person, where you can find new friends to exercise with and support you!

After friends, the second most common exercise or sport influencers for women were parents in childhood (twice as likely for younger women) or romantic partners in adulthood. This is a great reminder of the examples we set and encourage in our children and that exercise, and healthy habits should be top of that list to support a lifetime of health and fitness. You don’t need to feel guilty and take time away from the family and partners to exercise, you can incorporate weekend walks, bike rides, home workouts and yoga sessions together to create precious family time while staying active, hitting your step count and weekly exercise goals.

 

Actions we can take – report recommendations.

1. Making movement accessible and affordable.

A home workout with an affordable training programme and compact, convenient workout equipment is really all you need to get going, or back into exercising regularly. There are a huge number of home workout programmes to choose from, and you can easily find one to suit your budget, level, needs, interests, and goals.

Whether you are into a short, quick HIIT session a few times a week, strength training, Pilates class or nourishing yoga flow, there are options for everyone, including pre-and post-natal programmes for pregnancy and new Mums. You can find trainers with home workout programmes on You Tube (including the Amp Wellbeing channel), on Instagram, or on our workout centre platform! There is no need to splash out on a full home gym to start with, many programmes can be completed with no equipment, using bodyweight resistance, or starting with water bottles for weights and build up from there.

 

 

2. Creating safe and inclusive spaces for women.

Of course, this is essential for gyms and studios to review and home workouts are not an alternative to the importance of safety for those who prefer that environment in which to workout. There are now more workout spaces solely for women, but really the point is that all gyms should be safe and welcoming for women. However, given the high percentage of women that cite body insecurity, lack of confidence to exercise and feeling too intimidated to start, home workouts can be a safe and inexpensive place to start, test out different types of exercise and develop a foundation and confidence to build onto attending gyms and studio classes.

3. Workout with friends, partners and family

Having a personal goal to work towards facilitated exercise for 65% of women and for 43% of women booking races or events was a motivator for exercise. Think about what you want to achieve this year and set a clear SMART goal to work towards! Goals really do help you keep on track and adding a workout buddy, or exercising with your partner helps to keep you accountable and motivated to achieve it.

In the report, 43% of women said that working out with teammates or friends encouraged them to embrace physical activity and/or kept them going. Even if it is one session a week, for a run, a boot camp or a tennis match, find someone who can help keep you accountable for moving on that day. If you workout online, share in the comments and community to keep engaged and committed to showing up.

4. Exercise can just be for fun, feeling good and enjoyment. Impress yourself!

Let’s get rid of the stigma around what exercise is, what it needs to look like, as well as the reasons why we exercise. You don’t have to be a pro athlete to enjoy team sports or want to be the first to finish the race. You don’t have to workout 5 times a week at home and follow a strict programme to be fit and for it to be worth it (unless you have a particular goal in mind, then that helps!). And women don’t just exercise ‘look good’ (however it has been shown men exercise more for enjoyment than women do). Just focus on exercises that are beneficial to you and that you can enjoy doing regularly. Enjoy a walk? Try and fit in 150 minutes over the week. Enjoy a mix? Schedule different classes such as yoga, Pilates and strength training and work around that, often a varied routine helps keep our interest, and motivation, high.

 

 

5. Encouraging women now, and our future generations 

Educating everyone about the specific needs of girls and women in sport an exercise is an important step in helping make exercise an accepted and encouraged part of every day. This Girl Can, Women in Sport,  and Asics have launched Move her Mind as a platform to support all women get involved in sport and exercise. The platform shares resources and stories to support, encourage and inspire more women to move.

This Girl Can has a wealth of information, motivation and support on getting started, or back into exercise. There are so many tips, ideas and signposts on how to ease yourself in, juggle life and exercise, keeping motivated and overcoming any nerves of joining in.

It was also found that supporting, role-modelling and encouraging exercise in children and within the family is central to keep women exercising throughout their lives. How can you incorporate exercise into your families weekly habits? Read our blog on Balancing Family, Work and Fitness here for ideas. If you already do, please share your tips in the comments below!

 

 

Next steps

Women are already at a disadvantage from the gender health gap, however the gender exercise gap is something we can takes steps to address in our own life, which can also contribute to supporting our overall health and wellbeing. We know by incorporating more movement into our lives we can maximise the physical benefits, enjoy self-care, support our mental wellbeing, stay in shape, manage stress, feel happier, and just enjoy exercise and sport. Let’s all encourage each other, and ourselves, to move more and feel better, then we can all enjoy the benefits and close the gap. How will you move today?

With your big day approaching, you’re probably experiencing a few jitters and worries as the wedding preparation ramps up. For many of us, part of the anxiety is around wanting to look and feel our absolute best, but with all the stress and busyness surrounding the event, how do we even begin to focus on ourselves?

 

To make your life a little easier, we’ve put together the ultimate wedding wellness guide. Following these top tips will ensure you are physically, mentally, and emotionally on top form for the big day.

Get stuck in to exercise

Having gone to all the effort of choosing the perfect dress, you don’t want to be feeling uncomfortable wearing it because your body confidence is low. Exercise is the best way to lose those few extra pounds, tone up, and can also help ease any pre-wedding stress, ensuring you feel amazing and look killer.

To get the best results, include a combination of both cardio and strength training in your workout routine. Some great cardio exercises to blast away the calories, helping you slim down and shift weight, are running, cycling, swimming, or even brisk walking. Research has found that high-intensity interval training (HIIT) is a more effective way to lose weight than moderate-intensity exercise and results are noticeable quicker - perfect if you’ve not got long left until the wedding! 

 

For strength training, you might want to focus on exercises that target your arms, as they are often on display in sleeveless or strapless gowns. Exercises like bicep curls, tricep dips, and push-ups are great for sculpting and defining your arms, while exercises like the plank and shoulder presses can help strengthen your upper body and improve posture, giving you an elegant and poised presence as you walk down the aisle. 

 

To accompany your arm toning workouts, include AMPs 2kg strength bars which add just the right amount of weight to give you the physique you need. These come in a variety of colours and are super easy and comfortable to hold. If you’re looking for something heavier to take your workouts to the next level, try the 3kg or 4.6 weighted triangle.

 

Establish a Self-Care Routine

Self-care is essential during wedding planning as it helps you maintain balance and rejuvenates your mind and body so that you feel fresh and radiant on the day. Here are some of the best self-care practices to incorporate into your daily routine.

Meditation

With all the stress surrounding the wedding, setting aside some time to practice meditation or mindfulness is essential for calming your mind. If you spend your days fretting, your physical appearance can also suffer - you don’t want to have bad skin or bags under your eyes at your wedding. Meditation is a great way to bring you back into the present moment and has been proven to have many bountiful benefits for our mental health.

 

Pamper yourself

Treat yourself to regular home spa treatments such as facials, hair masks, or body scrubs. Not only will these pampering sessions relax your body, but they will also give you that radiant bridal glow.

Practice Gratitude

Keep a gratitude journal and write down things you're grateful for each day. Focusing on the positive aspects of your life will help you maintain a positive mindset throughout the wedding planning process.

Nourish Your Body with Nutritious Foods

A well-balanced and nourishing diet not only fuels your body with everything it needs to function properly, but it also enhances your skin, hair and nail health. By eating the foods with the right vitamins and minerals, you can ensure you look and feel a million dollars. Here are three of the best foods to eat for your hair, skin and nails.

 Fish high in Omega-3

Fish like tuna, salmon and mackerel are rich in omega-3 fatty acids which are powerful antioxidants that help fight cell damage, helping reduce inflammation and redness in the skin. 

They are also a great source of protein, the building block of hair, and biotin, a nutrient that supports the production of one of the most important hair proteins, keratin. Both of these nutrients give your hair strength, bounce and sheen. 

Avocados

Avocados are rich in healthy fats including vitamins A, E and C which are important for healthy skin, hair and nails. These nutrients help moisturise and strengthen hair, support collagen and keratin production to reduce the appearance of fine lines and wrinkles and increase nail toughness, and protect against oxidative cell damage to combat hair loss.

Dark leafy greens

Dark leafy greens like spinach and kale are packed full of amazing nutrients that help strengthen brittle hair, including vitamin A, iron, beta carotene, folate and vitamin C. These all work together to keep the hair and scalp hydrated and support hair growth.

 

Destress and look after your emotional well-being

Let’s face it, wedding planning can be stressful. But it's important to take care of your emotional well-being and limit stress during this time because stress can have several negative impacts on your physical and mental health. Try some of our tried and tested strategies to manage stress and cultivate emotional balance.

Connect with Loved Ones

Spend quality time with family and friends who provide support and positivity. Share your concerns, seek their advice, or simply enjoy their company. Social connections are essential for emotional well-being and can offer a sense of comfort during stressful times.

Connect with Nature

Spending time in nature is the perfect calming tonic and helps ground you in the moment so your worries can melt away. Take a walk in a park, go for a hike, or simply sit in a garden and soak in the beauty around you. 

 Practice Mind-Body Techniques

Explore relaxation techniques such as deep breathing exercises, gentle yoga, or aromatherapy. These practices will help you find moments of tranquillity, reduce anxiety and ensure you approach your wedding day with a calm and rejuvenated mind.

 

Summary

Your wedding day is a once-in-a-lifetime experience, so of course you want to look and feel fabulous! By following our top tips in this guide, you'll radiate beauty, confidence, and bliss on your special day. 

Most importantly, don’t forget to exercise as this is key to feeling confident and comfortable in your wedding attire. Incorporate a combination of cardio and strength training exercises into your routine to tone up and achieve your desired physique. Alongside exercise, nourish your body with nutritious foods like fatty fish, avocado and leafy greens as these provide essential nutrients that allow you to shine both inside and out. 

It's completely normal to feel a bit anxious and overwhelmed with all the wedding preparations. By connecting with loved ones, nature and practising mind-body relaxation techniques you can manage stress levels and boost your emotional wellbeing. Establishing a self-care routine that includes meditation, indulgent pamper sessions and gratitude practice can also help you maintain emotional balance and rejuvenates your mind and body. 

Focusing on your wellbeing in 2023

The new year is a time when we look back on the last 12 months and decide what changes we want to make for the future. The fitness industry has seen a significant increase in the number of people making New Year's resolutions to start exercising more, eat healthier and lose weight. However, January can also be a hard month to get going on these plans. It's cold, dark and busy, so we can feel more like hibernating in our free time than jumping around. If you're one of these people, you might be wondering how to keep up with your goals throughout the year. Here are some tips:

Set some goals. It doesn't have to be new year new you, or require making a 180 degree change in lifestyle, but if you want to get into healthier habits and make those fitness changes you want to make stick for the long term, then you have to start somewhere. Goals can be a really fun, motivating way of turning habits into a healthy lifestyle, particularly when they incorporate all of your wellbeing. They help in many ways, from scheduling time to relax and enjoy self care, to spending time with friends and family, getting those finances in order and prioritising sleep as well as improving your exercise and nutrition. Taking a more balanced approach and using small step changes, can help you improve the likelihood that you will make positive and lasting changes in all areas of your health.

Make it specific. The first step in setting New Year's health and fitness goals is to make them specific. Instead of saying "I want to get more exercise," try "I want to walk (run/bike/dance) three times a week for 30 minutes after dinner." Schedule it in your diary, but if something comes up that prevents you from walking one night, at least you can count it as missed instead of giving up completely and you have 3 days out of 7 to achieve your goal. If you want to achieve more strength and tone, you could sign up to an online class and commit to taking two full body 30 minute classes a week to start off with, then review your actions each month to ensure you're moving towards your goal.

Make sure your goals are realistic. If you're just starting out, don't expect to run a marathon or lose 50 pounds in a month. Setting unrealistic expectations can lead to frustration if you don't reach them right away, overeating when you've restricted yourself too much and burnout from trying to do too much too soon, which can lead you to stop all together. Instead of aiming too high, start small and increase your level of activity gradually over time. Consistency in exercise routines and approach to nutrition is key to those health and fitness goals, and you don't need a gym or heavy equipment to achieve body confidence or a toned physique, but you do need to allow time for yourself to get there in a healthy and sustainable way. Read our blog on the benefits and reasons to use light weights in your workouts here. And remember, abs are made in the kitchen! 

Set small goals that are easily measurable. For example, if your goal is to run five miles every other day by June 1st, instead of saying "I'll run five miles every other day," write down "I'll run two miles, three times a week for the first month." You then have a starting point (achievable for you) which can help you to break down your goal over the next 6 months and work out how you can build up to achieving it realistically from there. Writing down your goal helps you stay accountable for it as well as track your progress toward achieving it. If you can share them with a friend or create an accountability partner, you're also more likely to stick to them. Depending on your overall goal, you don't have to be strict or rigid in your approach, allowing flexibility in your goals can help make them more enjoyable and achievable. You could set an intention, such as "workout 3 times per week for half an hour," as this lets you then choose the workout you feel like doing on the day so you're more likely to stick to the routine and feel good when you've done it, whether it was HIIT, sculpt or yoga. 

 

Some examples of simple SMART fitness goals: eat 5 servings of fruit/veggies every day (ideally aiming for 30 different types of plant over a week for optimal health benefits); go for a 30 min walk 3 times/week (at a time which works for you); do 10 push ups every other morning or before bed (build up to add a one minute plank hold!); drink 6-8 glasses of water per day throughout the day; get 8 hours of quality sleep every night; spend 1 hour reading each week, set aside 20 minutes 3 times a week. These small habits can then build into lasting lifestyle changes for overall wellbeing.

Lastly, it's important to take the time to think about what you want from your fitness plan. What are your ultimate fitness goals? What do you want to achieve in the next month or year? How do you want to feel by the summer? Once you have an idea of what you want, write them down so that you can break them down and track your progress along the way. What goals can you set today? We'd love to know how you're getting on, let us know in the comments below.

Having strong, toned arms can make all the difference to our appearance and body confidence. With the festive period in full swing and Christmas parties just around the corner, you might be wondering how to tone your arms fast.

 

Well don’t worry, we’ve got you covered! The following are some of the most effective exercises to include in your at-home arm workouts. For best results, repeat each exercise for three sets of 12 reps. And don’t forget to rest in between sets!

1. Bicep curl

This is a classic arm exercise that is great for targeting your biceps on the front of your upper arm.

How to do it:

• Begin standing with your feet hip-width apart.
• Hold a dumbbell in each of your hands at your sides, palms facing forward.
• Keeping your arms tucked into your sides, bend your elbows to bring the weights to your shoulders.
• Lower back down and repeat.

 

2. Triceps kickback

This exercise targets your triceps which are located at the back of your upper arm. They help stabilize your shoulders and support movements that involves extending your arms.

How to do it:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing each other.
• Bend your knees slightly and hinge forward at the waist.
• Keeping your arms close to your sides, straighten your arms and push the dumbbells backwards so that they are behind you.
• Hold and slowly bring your arms back to starting position.
• Repeat.

3. Chest press

Chest presses target multiple muscles in your upper body at once including your triceps, pectorals (chest muscles) and deltoids (shoulder muscles).

 

How to do it:

• Lie on an exercise mat on the floor with your knees bent and feet flat on the ground.
• Hold a dumbbell in each hand with your palms facing the floor.
• Bend your elbows to a 90-degree angle and hold the dumbbells wider than your chest. You are now in the starting position.
• Keep your elbows bent and push the dumbbells up above you until your arms are straight - don’t lock your elbows!
• Slowly lower back down to the starting position and repeat your reps.

4. Front and lateral raises

Lateral raises are great at working out your shoulder muscles and triceps, while front raises target shoulder and chest muscles as well as your biceps.

How to do a lateral raise:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing towards your body.
• With your elbows slightly bent, raise your arms so that they are parallel to the floor.
• Slowly lower to starting position and repeat.

How to do a front raise:

• Get into the same starting position as with a lateral raise, but hold your dumbbells in front of your legs and palms facing your thighs.
• Keeping your arms straight, raise them out in front of you so that they are parallel to the ground.
• Return to the starting position and repeat.

The perfect arm workout accessories

Ready to get cracking but don’t have the right equipment? Our 4kg dumbbell strength bars are the perfect match for the exercises above. They are easy to hold and add just the right amount of resistance to your movements to help tone, sculpt and strengthen.

 

If you’re just getting started and looking for something lighter, try our 6lb fitness bars instead. Again, these are easy to hold and help you achieve toned and lean looking arms.

Let us know how you get on, we'd love to know what you think!







What are your favourite arm exercises? Tell us in the comments below.

If you’re looking to add a little intensity to your home workouts, resistance bands might just be what you’re looking for. They are a great way to build muscle and tone-up your body because they add tension and resistance to any exercise movement.


You can use resistance bands in a variety of ways, looping them around different parts of your body and attaching them to different anchor points, such as a door frame or bedpost. They also come in different resistances so you can alter the difficulty of your workouts and are suitable for all fitness levels.


Here, we explain a few of the main benefits of working out with resistance bands and share a few examples of effective moves to include in your workouts.

Benefits of using resistance bands

1 Portable

One of the major benefits of using resistance bands is their portability. Because they are so lightweight and take up very little room in a bag, you can take them with you wherever you go, whether that’s work trips or holidays! This makes them great for people who are constantly on the move and means you will never have to miss a workout.

2 Effective at building muscle mass and tone

Resistance bands are extremely effective at increasing muscle mass and tone because they add tension and load to movements, both of which are necessary for building muscle. Unlike weights which remain equally heavy through an entire rep, the tension of resistance bands increases as they’re pulled apart, which makes muscle work harder.

According to research, working out with resistance bands is equally effective at building muscle as working out with conventional resistance training equipment such as weight machines and dumbbells.

3 Reduces injury risk

Resistance bands place a very small amount of force on joints, meaning there is less chance of injury compared to weight training. You can also increase resistance without increasing injury risk. As such, this makes resistance bands a great option for elderly people, or anyone with existing injuries or joint pain.

4 Works multiple muscle groups

Because resistance bands are so versatile, you can train at specific angles in order to target certain muscle groups. For example, it is much easier to work the smaller muscle groups, which may otherwise get neglected in your workouts. You can also target several muscles at the same time, enabling you to get a full-body workout.

What’s more, the constant tension requires muscles to work extra hard and activates stablizer muscle groups to control the movement, improving balance, stability and core strength.

3 examples of exercises with resistance bands

1. Lateral Raise

How to do it:

• Start by standing with the right foot stepped forward infront of the left, flat on the floor with the middle of a resistance band lopped underneath the arch. Keep your left heel slightly raised off the floor.
• Grasp one end of the resistance band with either hand with your arms at your side.
• Raise both arms outward until they are parallel with the floor and return slowly to the starting position.
• Repeat for both sides

2. Banded front squat

How to do it:

• Stand on the middle of a resistance band with your feet hip-width apart.
• Hold one end of the band in either hand and bend your arms to bring your hands to your ears.
• Keeping your arms in this position, engage your core and sink your hips back into a squat.
• Extend your legs to return to the starting position.

3. Side plank high pull

How to do it:

• Start in a side plank position with a resistance band underneath your hand on the floor.
• With your other hand, grasp the other end of the band and bend your elbow to pull it away from the floor. Make sure to remain in a stable plank position.
• Repeat on both sides.

Summary

Resistance bands are a great way to add intensity to your workouts. They are effective at building, strengthening and toning muscle and offer numerous other benefits including a reduced risk of injury, portability, versatility and they are great for targeting multiple muscle groups. Once you start using them, it’s likely they’ll become a staple piece of equipment for your home workouts!

AMP offer latex resistance bands in five different strengths, from extra light to extra heavy, depending on how challenging you want your workouts.

Or, try the adjustable fabric bands which allow you to alter the intensity of your workouts by adjusting the length of the band.

Which bands do you prefer? Let us know.