https://www.bhf.org.uk/heart-health/preventing-heart-disease/staying-active You don't need fancy gym gear or a lot of space to get active– just a few minutes and a positive attitude. Work up a living-room sweat with our simple 10 minute workout.

Dr Brendan Egan is a University College Dublin (UCD) lecturer in sport and exercise science in the UCD School of Public Health, Physiotherapy and Population Science, whose TEDxUCD 2014 talk is entitled 'Muscle Matters'. On the sporting front, Brendan has represented Co. Sligo in Gaelic football at Senior inter-county level since 2003. In his TEDxUCD 2014 talk Brendan explains the importance of maintaining muscle mass as we age. Modern science has led to automation which means that we are predisposed to being physically inactive and in his talk Brendan outlines the risks to our health of this development. Furthermore, better medicines are leading to greater longevity and as the global population is getting older, the long term impact on health care provision is a huge challenge to be addressed. Brendan in his talk focuses on Sarcopenia, a disease involving age related wasting of muscle, and talks about the connections with other diseases, including cancer and diabetes, and he encourages us to change our lifestyles now in order to keep our muscles strong as we age. Dr Brendan Egan is a lecturer in sport and exercise science in the UCD School of Public Health, Physiotherapy and Population Science covering modules in sports nutrition, exercise prescription and molecular exercise physiology. His current research interests concern the nutritional enhancement of sports performance and the molecular regulation of skeletal muscle function and adaptation in exercise, health and disease. Brendan graduated with a BSc in Sport and Exercise Science from the University of Limerick in 2003, before graduating from Loughborough University with distinction from the MSc in Sport and Exercise Nutrition programme. He returned to Ireland in late 2004 to commence doctoral studies under the supervision of Dr Donal O'Gorman at Dublin City University. The focus of this research was on skeletal muscle adaptation to exercise and in particular the continuity between acute molecular responses to individual bouts of exercise and the adaptations in skeletal muscle induced by exercise training. He was awarded his PhD in 2008, before moving on to the prestigious Karolinska Institute, Stockholm, Sweden. There he completed his post-doctoral training in Professor Juleen Zierath's Integrative Physiology group at the Department of Molecular Medicine and Surgery. Here his research, using animal and in-vitro cell systems, focused on the transcriptional regulation of skeletal muscle insulin resistance in Type 2 diabetes by small, non-coding RNAs. He joined the faculty at UCD in 2011. In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized.* (*Subject to certain rules and regulations)

If you’re a patient at Dr Rangan Chatterjee’s surgery, you might not present with an obvious stress issue. But chances are your IBS, your anxiety, insomnia, low libido or perimenopausal symptoms will have stress at their root. “As a GP, 80 per cent of what I see every single day is in some way related to stress,” Dr Chatterjee tells us. Being a GP and a bestselling author on stress, Dr Chatterjee is a realist and bases his advice on what he has seen working in his practice and in his own life. Here’s a summary of the advice he had for us. SUBSCRIBE TO GET THE GLOSS NOW - http://www.youtube.com/subscription_center?add_user=gettheglosstv Where to find more from the editorial team and our experts at Get The Gloss: ONLINE: http://www.getthegloss.com TWITTER: http://twitter.com/GetTheGloss FACEBOOK: http://www.facebook.com/GetTheGlossUK INSTAGRAM: http://instagram.com/getthegloss 1. What does stress do to the body? The stress response affects every organ and system in the body, our blood sugar, our brain our immune system and even our gut, says Dr Chatterjee. 2. How do I not let stress get to me? We’ve become so busy jumping from task to task that we’ve lost the connection between our bodies and our brain, he says. Taking time to reconnect with our bodies helps us to realise when our shoulders are tight, or back pain is increasing – all indicators that our stress levels are rising. 3. How do I start my day without getting stressed? Make sure you have a morning routine, he advises. It can be five minutes or even an hour but it should incorporate the three Ms: Mindfulness, Movement and Mindset. 4. How do I fix stress-related headaches? When we are stressed, our breathing changes. We breathe faster and with our chest (a more shallow breath). Try the 3,4,5, breath, where you breathe in for three, hold for four and breathe out for five. By making your out-breath longer than your in-breath you activate the relaxation part of your nervous system, which helps to switch off the stress side of it. 5. Can stress make my hormonal symptoms worse? Yes. The sex steroid hormones (e.g. oestrogen and testosterone) and the stress hormones (e.g. cortisol) are both made from the same precursor - LDL cholesterol. When we’re stressed, the body prioritises cortisol over sex hormones, which affects our hormone balance. Dr Chatterjee often addresses hormonal issues in patients by tackling stress levels first. 6. How do I make sure I don’t bring my stress home? Use your journey home to try to get into a more relaxed state. If you drive home, skip listening to the news which might gee you up. If you are on public transport, use the time to listen to something inspiring such as music, an uplifting podcast or a meditation app. Many people use alcohol to unwind, but it can impact your sleep, he cautions. 7. What are the best supplements for stress? While Dr Chatterjee always prefers that we address stress with lifestyle first, some supplements can be useful, he says. Magnesium is known as the relaxation mineral and many us have suboptimal levels of it. He’s seen how a good quality magnesium supplement can help particularly with menopausal symptoms, or if you have trouble sleeping or switching off. There’s increasing research to show that the health of our gut impacts our stress levels. Dr Chatterjee recommends a high-quality probiotic supplement to some of his patients. 8. How do I get to sleep when my mind is racing? Adults need a bedtime routine just like children. A bath can be a powerful signal to the body that it’s time to wind down. Switching off your technology for the final hour before bed is beneficial not only for avoiding the blue light which can keep you awake but avoiding the emotional stimulation. Deep breathing can help relax the body. Try the 3,4,5 breath as above or box breathing - breathe in for four, hold for four, breathe out for four, hold for four more. 9. How do I go to sleep earlier? It’s generally lifestyle rather than genetics that makes us night owls; too much caffeine in the day and light exposure in the evening can shift our body clocks. Enjoy caffeine before noon - remember that if you have a large cup off coffee at noon, a quarter of the caffeine will still be in your blood stream at midnight. Get at least 15-20 minutes of natural light during the day, limit electronic light exposure in the evening. Use night mode on your device or invest in some blue light blocking glasses. 10. What’s the best exercise for stress? Anything you want, says Dr Chatterjee. For some, a ten-minute walk or 20 press ups will be enough. Exercise not only helps us destress when we’re stressed it makes us more resilient to stress in the future. Credits: Dr Rangan Chatterjee is author of The Stress Solution, 4 Steps to Reset Your Body, Mind, Relationships and Purpose. https://amzn.to/2Cdk8bh Director: Sarah McGinnis Producer: Victoria Woodhall Find more from Dr Chatterjee at: https://drchatterjee.com

Learn about the importance of maintaining your routine and implementing "circle days" in your week to accomplish your most important goals. I will lead you through my box breathing practice that I use as a "spot drill" in the afternoons to reinforce positive thinking and center myself during the day. Hooyah! ================================================= Link to FREE Unbeatable Mind Webinar TOMORROW (3/26): https://unbeatablemind.com/webinar2020 ================================================= ======================================= Share this video: https://youtu.be/uchPZqMrErk ======================================= ===================================================== Subscribe to the Mark Divine channel: https://www.youtube.com/channel/UCLQm... ======================================================

Based on the article published in American College of Sports Medicine. It features 12 exercises deploying only body weight, a wall and a chair. If you're looking for more home workout plans, grab your 💪 FREE cardio home workout plan here: https://www.lifehack.org/free-cardio-workout-plan-youtube =====FOLLOW US===== Website: https://www.lifehack.org/ YouTube Subscribe: https://www.youtube.com/lifehack IG: https://www.instagram.com/lifehackorg/ FB: https://www.facebook.com/lifehackorg/

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's. Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more. The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know. Become a TED Member: http://ted.com/membership Follow TED on Twitter: http://twitter.com/TEDTalks Like TED on Facebook: http://facebook.com/TED Subscribe to our channel: http://youtube.com/TED TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

FIND OUT MORE ABOUT GETTING FIT WITHOUT THE GYM - http://www.nhs.uk/livewell/c25k/pages/get-running-with-couch-to-5k.aspx Laura hated exercise at school and never thought she'd see herself taking up running. But since she discovered the Couch to 5K programme she runs regularly, and not only is it improving her health, she really enjoys it. To download the C25K podcasts, go to: https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/