Work that body and then relax and revitalise, says Sara Whatley as she looks at massage and spa treatments, and strength training
Looking after ourselves comes in many different shapes and forms, and sometimes at different ends of the spectrum. For example, relaxation and hard work. But opposite ends of the spectrum can also be complementary to each other – take this month’s topics; massage and spa therapies, and strength training.
Train your muscles hard, build your strength, then rejuvenate with a gorgeous revitalising treatment or spa break. Pure bliss to see you through these winter months.
WELLNESS: MASSAGE & SPA THERAPIES
Finding the time and space to relax and replenish our bodies is paramount to keeping us fit and healthy in both mind and body. Easier said than done, however! It’s all too easy to eat away into that ‘me time’, especially at this time of year, but one guaranteed way of making sure you get some quality wellbeing time to yourself is to book a massage or spa treatment. Or even a spa break.
The benefits of having a treatment or visiting a spa are multiple. Pain can be reduced by massage, gentle exercise, heat and steam; detoxification can occur; relaxation can help to lower blood pressure, and promote healthy sleep; and having a day, or even an hour away from the normal routines of daily life will give you some vital down time in mind and body – something we all need to help maintain good mental and physical health.
Spas and treatments can also be a refreshing place to socialise and bond with others. Couples can spend some quality time together and groups of friends or family can interact without the distraction of children, work and life in general.
Of course, you can do treatments at home too – just find a quiet time when you won’t be disturbed and recreate the spa experience. Light some candles, play soothing music, invest in some face masks and luxurious oils and spend some time pampering yourself. Making this type of therapy a regular habit will help you face the world with renewed vigour, a positive attitude and a calm and confident glow.
MOVEMENT: STRENGTH TRAINING
Many of us take relatively simple movements for granted, such as getting in and out of chairs; walking up the stairs; or even opening jars in the kitchen. However, as we get older these movements may become more challenging as our lean muscle mass naturally diminishes, and if we are not careful, gets replaced by an increase in body fat.
Strength training is the perfect way to address this. It can be started at any time in life, but if you haven’t thought about strength training by the age of about 40, then it’s time to put a plan together. Strength training doesn’t mean that you must become a body builder, it can simply help to maintain a healthy weight, develop stronger muscles and bones, and help with balance and everyday movements.
You can use your own body weight for strength training with exercises such as push ups (or wall push ups), squats, planks, lunges, and pull ups. Start small and work up in endurance and use a chair to help you balance if needed.
Introducing free weights is another way to train. Use dumbbells, barbells or even household items such as cans of soup to help build muscle. Choose a weight which will fatigue your muscle after about 12 to 15 reps, or use a lighter weight to allow you to do more reps with better control and form.
It’s preferable to do a quick warm up and cool down with strength training, as cold muscles are more prone to injury, and it’s important to listen to your body – if it hurts, stop! Give your body time to rest between workouts as this is when the muscle repairs and builds strength. Get professional advice if you are unsure about where to start.
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