Wellbeing Exercise

Would a pay rise make you happier? The instinctive response is "Yes, of course" – but ithe chances are that you'll be happier still if you exercise regularly, according to a study by Yale and Oxford Universities. The scientists measured the physical activity and emotional wellbeing of 1.2 million people and cross-referenced the results with the subjects' income levels. They found that you'd have to earn around £20,000 a year more to be as happy as people who are active for just 17 minutes a day. What's more, their definition of activity included taking a walk, gardening and housework as well as sports and gym visits. Want to amp up your happiness factor? Get active with friends and family – the social aspect boosts the happy hormones your body generates when you move.

Zero waste is nothing new. My grandmother lived through two world wars, so it's no surprise she hated wasting food. As she got older and rather blind, this could have its downside but she was an excellent cook and the inspiration for this tomato and basil oil risotto – a great way of turning overripe and bruised tomatoes into a delicious meal. Tomatoes, in case you missed the memo, are the major dietary source of the antioxidant lycopene, which has been linked to many health ...benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K. Use up old heels of cheese too – the kind that's gone hard and gnarly but isn't yet (remembering my grandmother) green. Make this vegan by using veg stock and omitting cheese, vegetarian by substituting veg stock for chicken. This serves 4, generously. I'd serve a crisp green salad with it.
Heat 1l of chicken/veggie stock (I make my own with the carcass of a roast chicken and wrinkly carrots, old onions, leeks, garlic and herbs) until simmering, then set aside. Heat 1tbs of olive oil in a large saucepan over a medium heat and add a large, finely chopped onion and 2 crushed garlic cloves (or more if you want to keep vampires at bay). Cook for about 3 mins or until soft but not brown. Stir in 150g of arborio rice and cook, stirring for about 2 mins, until it's gone translucent at the edges. Then chuck in 400g of chopped, overripe tomatoes. Some people would blanch, doeskin and deseed them – I can't be bothered and keeping every little bit ups the nutrition anyway. Add about 100mls of stock to the pan and cook, stirring, until it's all absorbed. Keep repeating this until all the stock has been absorbed – it'll take about 20 mins, so make sure the kitchen is the social centre while this goes on. Meanwhile, pick some small, whole leaves from a bunch (or pot) of basil and set them aside for garnish. Take the rest, stems and wilted leaves included, and dump them in a food processor with about 75-100g of extra virgin olive oil and whizz until it's as smooth as you like (you can do this is a deep bowl with a hand-held liquidiser too). Stir in about 75g grated strong cheese (parmesan, cheddar and pecorino sardo are all good but use what you've got). Serve with another 75g of grated cheese and the reserved basil leaves. You could garnish with some roasted cherry vine tomatoes too.
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When you've spent too long sitting bent forward, here's a quick posture reset that will open up your chest, stretch tight shoulders and prevent you morphing into Quasimodo. Stand up tall, reach your hands behind your back and either hold one wrist or clasp them together. breathe in. As you exhale, pull your hands downward and feel your shoulder blades come closer together. Inhale and relax. Repeat 3-6 times. Another good option: every time you need the loo, grasp one elbow with the other hand, behind your back, and walk to the loo that way. Return clasping the other elbow, to balance yourself out.

Keep having "I know I came in here for something..." moments? Eat more mushrooms. A six-year study in Singapore found that eating two 150 gram portions of cooked mushrooms each week halved incidents of forgetfulness and memory loss. A specific compound in mushrooms, ergothioneine, has antioxidant and anti-inflammatory properties, while other compounds protect the brain from degeneration and promote the synthesis of nerve growth factors. Plus mushrooms are easy to perm into your diet (pasta sauce, pizza, salad, soup, casserole) – and they taste good. Always a plus.

Of course you wear sunscreen at this time of year – you don't want skin cancer or to look like a prune. But sunshine does have a string of benefits – increased vitamin D production, which means stronger bones; lower blood pressure and a more efficient immune system; higher serotonin and dopamine production for the feel good factor; and it helps to normalise your body clock, so you're energetic in the day and sleepy at night. The knack is working out how much sun you need to g...et the good stuff and avoid the bad. It all depends on how dark your skin is and how close to the equator you live – dark skins need more exposure to benefit, while people living close to the equator need less, because of the strength of the sun. Equally, burning is not desirable. Most experts agree that exposing unscreened arms or legs for 10-15 minutes a day, 2-3 times a week, will do the trick for a fairish person living in the UK. You need to go outside, which sounds like a good reason for a quick walk or a spot of gardening. Avoid sun binges when you go on holiday to a warmer country and minimise exposure when it's really hot between 11am and 3pm, when the risk of burning is highest. And please note: sunblock on your face and any other areas that are pretty constantly exposed is non-negotiable.
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Joyful movement is big in wellbeing circles now. It's not about losing weight or acquiring that mythical beach body or even getting healthy but about the real pleasure that we can all find in moving our bodies – the diametric opposite of No Pain, No Gain. Perhaps you'll achieve those other goals as a result. Maybe you won't – but you'll have a great time and your mind and body will be the better for it. Your joyful movement might be tap dancing or gardening. Your colleague mi...ght love running or simply walking the dog. Your neighbour could choose bouldering or tennis. What unites all of you is the joy you get from the activity. My regulars are Pilates, strength training and table tennis but there are other activities that I love and perm in when possible – swimming, for example, when I'm on holiday. Try making a list of every activity you love and anything you'd like to try. Focus on those and exercise become a highlight of your life, not something to tick off your To Do list.
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With today's news that drinking 100mls of fresh but sugary fruit juice every day is associated with an increased risk of cancer (alongside the heart disease, diabetes, obesity and high blood pressure we already knew that sugar contributes to), it's time for some common sense. How about not eating free or refined sugars too often, from the pure white stuff/honey/syrups via biscuits, cakes and sweets to juices and foods that quickly convert to sugar, such as white bread, rice a...nd pasta? If you're after sweetness, fresh fruit binds its sugar in fibre and the darker the fruit the lower the sugar content. Cinnamon also gives sweetness without tears. If you're used to a high sugar diet, be aware that it's mildly addictive, so cutting back may give you a few grouchy days and maybe a mild headache, but that will disappear inside a few weeks. You'll probably lose weight, your skin will improve and your energy levels will be more consistent. And it doesn't mean that you can't have sweet treats occasionally – just don't make them a staple.
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Simple way to reduce your risk of developing brittle bones, which affect one in three women and one in five men over the age of 50: take a downhill walk after eating. Our bodies have cells whose job is to build bone (osteoblasts) and others that destroy it (osteoclasts). A drop in oestrogen or testosterone can put this delicate balance out of kilter, with more bone being reabsorbed than built. Result: osteopenia or osteoporosis. Weight-bearing exercise (for which read walking..., jogging, jumping, hopping) helps to stimulate new bone formation – and walking downhill amplifies the effect of gravity. Going downstairs or a ramp has a similar effect. Scientists believe that exercise after eating helps nutrients in the bloodstream to be absorbed and used to create the components of heathy bones. Footnote (pun intended): participants in the trial walked for 40 minutes but every little will help and if you can only snatch 10, then walk several times a day. Bonus: walking uphill (which you presumably have to do to get back to wherever you started) is particularly good for heart and lung capacity, as well as building strong legs and bottoms.
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We all know by now that we should be nurturing our microbiome – the beneficial bugs in our guts that help with everything from maintaining a healthy weight and managing mood to sustaining our immune systems and protecting us from allergies. Apart from going light on sugar and heavy on fibre, a new contender for promoting gut health emerged early this year: you guessed, it's exercise, which boosts both the number and diversity of good bacteria in our gut. Equally, our microbio...me influences energy levels and endurance when we exercise and helps our bodies to recover afterwards, playing a role in muscle maintenance and boosting the absorption of nutrients that helps to rebuild and repair. So it's not just the Pilates that's giving you a flat stomach, the running routine that's helping you to set new personal bests or the weights you lift that are building those biceps – it's the friendly bugs who love you to be active. Trust your gut.
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Here's a quick way to find out if you're at risk of heart disease. Sit on the floor facing a step, legs out straight and feet pressed against the riser of the step, toes pointing up. Inhale. As you breathe out, bend at your waist and reach forward towards the step. If you can't sit on the floor, prop yourself up in bed, back flat against the headboard, legs straight, and reach for your toes. The further you can reach, the more flexible you are – and the less your risk of hear...t disease. Here's the science: separate studies in the US and Japan have found a correlation between flexibility (or lack of it) in your torso and flexibility of your arteries in people over 40. Stiff arteries lead to high blood pressure, a propensity to develop blood clots and the possibility of strokes and heart attacks. Here's the good news: the scientists believe that a programme of stretching can lower your risk. They theorise that stretching starts a physiological chain reaction, which slows down or counteracts age-related arterial stiffening. Muscles are made flexible by collagen and elastin and when the production of these is stimulated through stretches, it may also keep arteries flexible, in turn reducing your chance of developing cardiovascular disease. For the best results, try a stretch class, Pilates or yoga with a reputable teacher, as you could hurt yourself if you go it alone. You'll need consistent practise to make a real difference – but at the very least you'll be able to pick your socks up from the floor more easily.
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Hot weather means you need more fluid and may lose your appetite – but you still need to eat. Icy drinks and ice creams sound like a good option but can actually lead to an increase in body temperature, as your system gets a brief shock and can overcompensate by heating you even more. Better to focus on fruits and veg, which should account for 20-30% of essential hydration. Keep food light and low calorie but (of course) packed with nutrients, like this bright asparagus soup,... which also brings in garlic, shallots and spinach to provide up to three of your five a day. The asparagus is exceptionally nutritious, filled with fibre, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. And it's so quick that you won't sweat it over the stove. Serves 4 – the perfect light lunch or supper, perhaps accompanied by a chunk of bread or (more greens!) a side salad. This is also perfect if you're on an intermittent fast, as it clocks up just 100 or so calories per bowl.
Heat 25g butter and a dash of olive oil in a large saucepan and fry the tips of 350g asparagus for a few minutes to soften. Remove and set aside. Add 3 finely sliced shallots, 2 crushed cloves of garlic and the chopped stalks of the asparagus (discard the woody ends first) and cook for 5-10 mins until soft but still bright. I'd put the lid on for this bit. Stir in 2 large handful of spinach, pour in 700mls vegetable stock (fresh is best – you could use the woody asparagus stems when you make it), bring to the boil and immediately take off the heat and blitz with a stick liquidiser. Add more stock or hot water if it's too thick and ladle into bowls, scattering the asparagus tips on top. Drizzle with extra virgin olive oil and allow people to add their own salt and ground black pepper.
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Sad-faced clients often ask if exercising first thing, on an empty stomach, is the best way to burn fat. The answer is yes – and no. First, the body will always choose the easiest way to get the energy it needs, which can involve burning muscle, which is more easily metabolised into sugary fuel than the fat the covers it. A carb-heavy meal the night before might prevent this but it's risky, as muscle burns more calories than fat even at rest and we all lose muscle mass as we ...age anyway, so we need more rather than less. And although some studies show a 20-30% increase in fat burned if you exercise before breakfast, they also find that this only happens during and immediately after exercise. 12 hours later, people who'd had a light breakfast were burning more fat than fasting exercisers. In other words, it all balances out over time. My advice would be to eat a light meal/snack (think a small portion of complex carbs and some protein, like peanut butter on wholegrain bread or banana) and to avoid anything that might upset your stomach (acidic orange juice, very high fibre foods or dairy if it makes you phlegmy). You'll have more energy for whatever activity you choose, are less likely to feel dizzy and will probably enjoy it more – and that's crucial, if you want to make exercise part of your life.
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If you're active in your 40s and 50s and keep on exercising into your 60s and 70s, you're set for a long and healthy life, according to a new study from Cambridge University – and the more you do, the better. The research tracked almost 15,000 people between 1993 and 2016 and found that meeting guidelines of 150 minutes of moderate intensity (that's 20 mins a day, feeling warmer, breathing faster) activity a week reduces your chances of keeling over by almost a quarter. Even ...if you already do double this, adding an extra 20 mins a day lowers your risk of premature death by 42%. Any form of sufficiently demanding activity counts – walking, cycling, gardening, housework, sport, classes, gym, whatever.
A few caveats to this, though. 1/ Brisk walking is a lot better than nothing but you should also be doing strength work, or your muscles will shrink and you'll become weak and wobbly. 2/ Train your balance, which gets worse with age, or you risk falls and injuries. And 3/ The study talks about exercise in "later life". That starts at 40? I am fed up with patronising pronouncements based on arbitrary age ranges, when what really counts is mental and physical fitness.
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Do you find dawdlers incredibly frustrating? Guilty as charged – I just want to get where I'm going as quickly as possible. And it turns out that being a fast walker is seriously good for you. A breakthrough study from the National Institute for Health Research found that brisk walkers live longer than those who amble along. The really exciting thing is that this applies regardless of weight or even known dangers such as smoking, raising the possibility that physical fitness is a better predictor of long term health than BMI or other risk factors. Sharpen up your elbows and get a move on.

Simple mood-booster picked up from the Happiness & Its Causes conference in Sydney: every day, write down three good things that have happened. Note the time, the place and why each thing made you feel better. It might be anything from an especially welcome cup of coffee to a genuine compliment or a beautiful sunset. After a few days, you should notice a lift in your mood, so keep at it.

It's too hot to spend ages slaving over a gas ring but a (wo)man's got to eat, right? Enter the wonderful Nigel Slater's super-quick chicken with haricot beans and lemon. I have to think about breathing over clients and this has no garlic – feel free to add a clove or two if you don't share my constraints. Anyway: chicken we all know – the breasts Nigel recommends are ultra-low fat, high protein, easily-digested and other good things. Haricot beans are surprisingly high in m...agnesium for good sleep, as well as having lots of fibre and slow release carbs – oh, did I mention the vitamin C (lots), B6 and iron? I'd serve this with crisp green beans, mange touts/sugar snaps/spring cabbage or perhaps a green salad. This is for 2 people, although I reckon it would do 3-4, with extra veg – multiply at will.
Cut 2 bone-in, free range chicken breasts in half, warm a little olive oil in a frying pan, add the chicken and let it brown on both sides. Drain a couple of 400g cans of haricot beans (I rinse in cold water too but am told it's not needed) and add them to the pan together with 8 small sprigs of thyme, 500ml of chicken stock and the juice of a lemon. Bring the stock and beans to the boil then lower the heat and simmer for 10-15 minutes. Stir in 4 tbsp of chopped parsley, check the seasoning and serve. Job done.
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One problem with trying to eat healthily is that it can seem all about deprivation. So instead of telling yourself that you shouldn't have biscuits/wine/whatever, practice positive eating. Make a list of all the things you know are great for your body and mind – fruit, veg, protein, complex carbs, good fats, nuts, water – and tell yourself that you really should eat/drink some. At the very least, you won't have so much room for empty calories. And you'll be happier because you're not beating yourself up all the time.

Glastonbury starts today – mud, music, mayhem and a fitness bootcamp, apparently. Scientists at Sunderland University persuaded attendees aged between 22 and 57 to wear fitness trackers at the festival and discovered that they walked, danced and jumped up to 50 miles over the long weekend – more than six times more than the government's recommended 150 minutes of moderate intensity exercise. Their conclusion: a festival a week would rapidly solve the nation's obesity and inactivity epidemics.