do in the week ahead Making a break for fitness

10
Friday, May 30, 2014
www.inverness-courier.co.uk
ChoiCes
Ten things to see and
do in the week ahead
30th/31st May Northern Roots
Festival, Inverness — bringing
together the best of folk, roots
and world music for a weekend of
gigs, sessions and good crack, at
Eden Court and the city centre. For
details, call 01463 772800 or visit
www.northernrootsfestival.com
31st May Around the Heart of
Badenoch, Kingussie — a chance
to walk the new path linking
Kingussie with Newtonmore past
Loch Gynack with the ranger.
From 10am-3pm. Tickets £10 (£5
concession). Call 01479 873706
or visit www.outdoorhighlands.
co.uk
1st June Highland Chamber
Orchestra, Strathpeffer Pavilion —
Sunday afternoon concert starting
at 3pm, featuring Mendelssohn’s
Overture to A Midsummer Night’s
Dream, Copland’s Quiet City,
Cello Concerto No. 1 in A minor
by Saint-Saëns and Beethoven’s
7th Symphony. Conductor Susan
Dingle, cello Stephen Laidlaw. Call
01997 420124 or visit http://
strathpefferpavilion.org
1st June Elio Pace performs the
Billy Joel Songbook, Eden Court
Theatre, Inverness — celebrating
the phenomenal music of Billy
Joel. Tickets £20. Call 01463
234234 or visit www.eden-court.
co.uk
2nd June Puffin Skies and Pies
— illustrated talk on Caithness
seabirds with coffee/tea and home
baking before taking a short walk
to view a puffin colony, 7.30pm9pm. Booking essential. Meet
at Laidhay tearoom. Adults £6,
concessions £5. Contact Marina
Swanson on 01955 604588;
email marina.swanson@highland.
gov.uk
2nd June Stars of Strictly Come
Dancing, Eden Court, Inverness —
featuring Pasha Kovalev and Katya
Virshilas and a carnival of music,
dance, costumes and sparkle.
Tickets £25. Call 01463 234234
or visit www.eden-court.co.uk
2nd-3rd June Uncle Varick, Eden
Court Theatre, Inverness — written
by John Byrne, this is a moving yet
humorous adaptation of Chekhov’s
Uncle Vanya, relocated to 1960s
rural Scotland. Tickets £14. Call
01463 234234 or visit www.edencourt.co.uk
4th June Garden Open Day,
Inverewe Garden and Estate,
Poolewe — magnificent 54-acre
Highland garden, surrounded
by mountains, moorland and
sea-loch. Created by Osgood
Mackenzie in the late 19th
century, it now includes a wealth of
exotic plants from Australian tree
ferns to Chinese rhododendrons
to South African bulbs. First
gardener’s walk from 2pm will
focus on the National Collection
planting. Open 10am-4pm.
Admission adult £10, concessions
£7, NT/NTS members free; in aid
of Scotland’s Gardens. Also open
all year round. Call 0844 493
2225, visit www.nts.org.uk or www.
scotlandsgardens.org
5th June Garden Open Day,
Dundonnell House, Little Broom,
Wester Ross — camellias,
magnolias and bulbs in spring,
rhododendrons and laburnum
walk all feature in this ancient
walled garden. Exciting planting in
new borders gives all year colour
centred around one of the oldest
yew trees in Scotland. Home-made
teas available in the house. Open
2pm to 5pm. Admission £3.50
(children free) in aid of Scotland’s
Gardens and other charities.
Also open by arrangement AprilNovember. Call 07789 390028 or
visit www.scotlandsgardens.org
8th June Garden Open Day, Field
House, Belladrum, Beauly — an
informal country garden in a
one-acre site with mixed borders
and some unusual plants. A
plantsman’s garden featured in
the Beechgrove Garden. Open
2pm to 5pm. Admission £4
in aid of Scotland’s Gardens
and other charities. Visit www.
scotlandsgardens.org
Making a break for fitness
advertising feature
W
E all know regular exercise
is important, especially as
we get into our fifties, but
finding the time isn’t always easy
— especially if you work irregular
shift patterns or have family
commitments.
The answer, though, or at least
part of it, could lie where you least
expect it: the office.
Many of us spend the bulk of our
days at work, which for some can
mean hours slouched over a desk
or slumping into a chair, with the
tea and coffee run the only time you
actually leave your seat. A recent
survey from the Health and Social
Care Information Centre (HSCIC)
showed men and women average
six or more hours of total sedentary
time every day, with men more
likely to identify work as a barrier
to increasing their physical activity,
while lack of leisure time was the
barrier most cited by women.
But incorporating some exercise
into your work day is a great way of
not impacting on your time after
work, while also helping “undo”
some of the damage of a sedentary
desk job. An added bonus is how
it promotes the management
of stress, improves your general
mental health and reduces your risk
of heart disease, stroke, diabetes
and cancer by up to 50 per cent.
Dr Gavin Sandercock, a senior
lecturer in clinical physiology and
a director of cardiac rehabilitation,
says: “Sitting down all day is bad,
so anything else can only be better.
Standing up and disturbing the
body’s mass makes the energy
systems work and blood flow.
“It’s about breaking up this
‘sitting time’ with some form of
movement.”
Not everybody has the luxury of
a full one-hour lunch break every
day, and your place of work might
be miles from a gym. But where
there’s a will there’s a way, and
even a short break can be turned
into a wellbeing-booster if you’re
determined.
Jog on
If the gym just doesn’t rock your
boat (or there isn’t one nearby)
then how about getting outside in
the fresh air for a run? If you are
close to a park then jog around
it, otherwise use the streets (and
people) as your playground. Things
like benches and steps can be
used to spice up your workout and
break up the run with various other
exercises, like push-ups.
Even a gentle 15-minute jog can
burn more than 100 calories, so
you don’t have to be super-fit to
reap the benefits, while a faster,
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Children receive the most help with
their garden. A fifth of parents say
they guide their children through the
gardening maze, with one in 10 doing
most of the spadework. Forty-four per
cent offer a horticultural hand now
and then and a fifth say they work
mostly in an advisory capacity for
their offspring.
Other relatives receiving a helping
hand from these constant gardeners
include parents and grandchildren.
Saga chief executive Roger
Ramsden said: “Britain is well known
for its love of gardening, and who
loves it more than the over-fifties?
Our customers tell us how much they
adore their gardens. Many of them say
it’s what keeps them from downsizing
in retirement.”
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releasing feelgood endorphins
and improving health and fitness
— plus you don’t even need to get
changed or showered afterwards.
All you need is suitable footwear
and off you go. Walking can be
an ideal activity for people with
injuries or health problems
that might make more vigorous
workouts unsuitable — but, while
it’s gentle, you still get your blood
pumping. Walking at a fast pace
burns twice as many calories as
a stroll, so how much you push
yourself is down to you. No matter
how time-starved you are, there’s
always time for a quick walk — and
you’ll feel loads better for it.
Stretch it out
If you only get very short breaks
and getting outdoors is simply
not an option, don’t let that be a
barrier for taking care of yourself.
Even if you have only 15 minutes,
find a quiet room and do some
gentle stretching exercises. Yoga
and Pilates increase flexibility, core
stability and strength — and also
get your blood pumping around
your body.
The breathing also benefits
your overall wellbeing. There are
exercises on YouTube, as well as
apps that guide you through the
movements. This is great option if
you have a high-pressured job or
sit at a desk all day and are prone to
back problems.
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Walk the walk
We do it every day to get from A
to B, yet this simple movement
has a range of benefits including
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30-minute run could burn four
times this amount. Interval running
has greater fat-burning benefits
than a slow, steady pace and
involves alternating sprinting and
jogging.
If you don’t have a watch, use
lampposts to trigger your speed, or
put your headphones in and run
faster when the beat kicks in. Get
your colleagues involved; it’s more
fun and will motivate you more —
even on those rainy Mondays…
THE over-fifties are so green-fingered
that almost a third tend to relatives’
gardens as well as their own, a poll
has found.
The survey for Saga Home
Insurance asked more than 10,600
people aged 50-plus how much they
help relatives till the soil. Twentyeight per cent say they regularly help
children, grandchildren or siblings
in the garden — whether it’s with
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Incorporating some exercise into your day will help undo some of the
damage of a sedentary desk job. Picture: PA Photo/thinkstockphotos
Over-fifties lend a horticultural hand
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Class act
If you are luckily enough to work
close to a gym, and don’t mind
dishing out on the fees, then fast
classes are a popular quick fitness
fix for workers, with many offering
speedy classes as short as 20
minutes. Classes will vary but tend
to focus on HIIT (high-intensity
interval training).
HIIT classes are based on
keeping your whole body moving
with minimal rest periods which
means you burn fat fast, increase
your cardiovascular fitness and
build strength in next to no time.
But be prepared to sweat; you’ll
need to factor in time for a quick
shower!
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