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Did you know that?… Water is the single largest additive of the human body, making up 50 to 80 per cent. It plays a major role in most bodily functions. Proper hydration is essential for your heart.

Your heart is pumping blood through your body over and over again. Beating on average 72 times a minute, it pumps around 7,600 litres every day. Staying well hydrated helps your heart do its job and more easily pump blood through the blood vessels to your muscles. This then helps your muscles work better.

If you are dehydrated, the amount of blood circulating through your body lowers. Your heart will then try to compensate by beating faster, which then increases your heart rate. This places strain on your heart as it needs to work harder than normal.

They say that drinking water may boost mental performance, boost your mood and may boost physical performance. So how much water should we drink every day? Each individual’s needs are individual to them and depend on their health, age, size and weight as well as activity levels, the type of job they do and the climate they live in. Drinking a little and often is the best way to stay hydrated. In the UK, the NHS Eatwell Guide informs you should aim for 6-8 glasses of water and other liquids each day to replace normal water loss – around 1.2 to 1.5 litres.

Water, milk, sugar-free drinks and tea and coffee all count, but remember that caffeinated drinks like tea and coffee can make the body produce urine much more quicker. Fruit juice and smoothies also count, but because they contain ‘free’ sugars (the type we are told to cut back on), you should limit these to a combined total of 150ml per day.

Basically, it should be controlled by your own thirst. Lengthy physical activity and exposure to heat can increase your fluid or water needs. It is all a case of balance. The more water you use or lose, the more you should replace it to be in water balance.

You should aim to drink one and a half times the fluid you lost while exercising, spread out over the following several hours. This is because you continue to lose fluid through sweating and urination for some time afterwards.

It is also possible to go the other way and drink too much water. Hyponatraemia is a condition caused by too much water which causes sodium levels to fall dangerously low. Athletes who take part in endurance events and take on too much fluid may be at risk of this condition.

A few tips on how to increase your water intake include –

  • Carry a water bottle with you or leave one at your desk/workspace.
  • Use an app to track your water intake.
  • Add freshly cut fruit to your water jug or bottle for some flavour.
  • Set reminders on your phone to have a glass of water.
  • Keep an easily accessible jug of water in your fridge.
  • Switch one of your tea/coffee breaks to water instead.
  • Tie it into a routine. Drink a glass of water every time you brush your teeth, eat a meal or use the bathroom
  • Drink one glass of water before each meal


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White Ribbon Day Friday, 25 November.

On White Ribbon Day Friday 25 November, and the 16 days to end violence against women that follow, we are asking people in their communities, organisations and workplaces, to come together, and say ‘no’ to violence against women. This year, White Ribbon Day, 25th November, falls on the same week as the start of the FIFA men’s World Cup. There has never been a better time for us to come together and start playing as a team to end violence against women and girls.

Because of thousands of people like you, we are able to get the message out that men’s violence against women and girls must end. And that all men can make a difference.#TheGoal. is White Ribbon Day’s leading message this year. It was developed for us in March 2021 when the murder of Sarah Everard brought women’s experience of men’s violence to the forefront of everyone’s minds. It also opened up so many conversations about men taking action and making a stand.

All men can join the team to end violence against women and girls – that’s #TheGoal. Whether you’re a football fan or not, let’s work together to achieve gender equality. White Ribbon Day 2022 highlights 11 traits men and boys can nurture to help create a world of equality and safety for women.

Support White Ribbon Day and make a difference towards ending violence against women and girls. Plan now to mark White Ribbon Day in your workplace, school, sports club, local pub and bars, and communities. There are ideas and resources free online. White Ribbons and lots more can be bought in the online shop here.

Together we can unite on White Ribbon Day, 25th November, to work towards ending violence against women and girls and achieve #TheGoal.

Please help them reach as many individuals, workplaces, communities and schools as you can. For lots more information and details about White Ribbon Day head to their website.

Source: White Ribbon

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It’s hard enough to keep fit or even do a workout when in chronic pain and during the winter months it can literally just go out the window. We all know that walking is one of the best things we can do even if it’s only a short walk but during the cold and wet days it sometimes makes it impossible to even do this.

With that in mind, I scoured the internet to find the simplest of workouts you could do indoors without too much effort to keep you feeling fitter and your muscles in good order.

Gentle stretching is a great way for anyone to increase their flexibility and mobility. They suggest that you stretch for at least ten minutes twice per week to stay limber. If doing floor exercises is too hard on their joints, they can perform seated stretches like side bends and knee raises on a chair or stool. 

The website Prevention has 15 deep stretches to ease everyday aches and pains, with images that are easy to understand. These simple moves can be done almost anywhere with minimal equipment. If you struggle to do an on the floor then you could try doing them on your bed.

Failing that the British Heart Foundation has some easy chair exercises. Whether you’re a wheelchair user or just spend a lot of time sitting down, the right moves will let you warm up and build strength at the same time. Gradually increase the duration and frequency as you feel more comfortable.

Don’t forget that doing household chores around the house is a great way to stay active during the winter. You can burn up to 200 calories hoovering the house if you can manage it and as many as 300 calories making the bed in the morning for 30 minutes. When I read this I realised why I needed my husband to help with the hoovering and why I felt so exhausted after making our bed !!!!! Because housework is an aerobic activity that gets the heart pumping, doing it for a few hours every day can help keep you healthy.

Yoga is becoming accepted as a great workout. It can help with mobility, relaxation and reduce aches and pains, maintain muscle strength, and improves general strength and fitness. Age Space have a link to five simple poses for older beginners to try, suggested by The Chopra Centre. The NHS also has a website an-all-ability level video class of Vinyasa yoga here.

Other forms of indoor exercises include lifting light weights and performing bodyweight exercises like squats and wall push-ups which can also improve bone health, increase mobility, and even prevent cognitive decline, but I think this is something quite hard for people in chronic pain to try and if well enough should really try it under supervision in a gym environment first.

As I always say, please please speak to your Doctor first before trying any form of new exercise even the chair workouts. If they give you the all clear to give them a go then check out the links I posted on this post.

Source: Prevention The British Heart Foundation Age Space NHS