FIVE WAYS TO TURN YOUR DAILY OUTING INTO A FITNESS ROUTINE

AS THE UK adjusts to life in lockdown, the Government’s ruling that we should only leave our homes once per day is making time spent outdoors increasingly precious.

Whilst many will choose to use this outing to nip to the shops, others may use the time to get some exercise in the great outdoors – but why not do both?

To explain how you can maximise your daily outing, Steven Virtue, Fitness Content and Programming Manager at Total Fitness, the North’s leading mid-market health club, reveals five tips to help you turn your daily trip to the shops into a fitness routine:

  1. Walk to the shops; don’t drive

It can be tempting to hop in the car to quickly nip out to the shops – especially if it’s a cold day or you’re planning on doing a large food shop – but walking to the shops is a great way of getting the blood pumping and the heart rate up. A 30-minute walk to the shops and back can help you burn between 90-200 calories. But not to worry if the shops really are too far to walk or your shopping will be too much to carry, simply park the car at the far end of the car park to get your step-count up. Every little counts.

  1. Load up a basket instead of a trolley

For a simple full body workout, opt for a basket in each hand. Carrying baskets around the shops rather than using a trolley can be a great way to build up your core strength, whilst working your legs and arms. The added weight of the baskets is a great little calorie burner and to increase the arm workout engage your biceps or even go for a full set of bicep curls with the basket. You’ll also feel the benefits in your glutes as you squat to put your baskets down while you peruse the shelves. This exercise also works as a fantastic deterrent for those with a tendency to stockpile, as the more items you pick up the harder the daily shop becomes!

  1. Take a backpack

Another great way to burn extra calories on your daily outing is to take a backpack. Fill your backpack with household items such as books or clothes until the backpack is heavy enough to make your trip to the shops feel like a workout. Carrying around the extra weight on your back will strengthen your core, back and leg muscles. You can even vary the weight on different days, depending on whether you want to break a light sweat or really feel the burn.

  1. Load your shopping bags

Load up your shopping bags in Farmers Carry. This exercise is a great one for building core strength and work capacity, and it also contributes toward great posture. Load up your shopping as equally as possible in each hand and walk with your shoulders slightly back whilst gently bracing your core. Focusing on keeping your body balanced all the way home will not only help build strength in the right areas, but also get your heart rate up slightly, ensuring you get some additional aerobic work. As you get stronger, make it more of a challenge and load up your back pack too.

  1. Head out for a jog

Plenty of people have been using the lockdown as a good excuse to get out of the house and go for a walk more often, but why not step things up even further and try a light jog or run? You can extend your trip to the shops by mapping out a route for yourself that ends at the supermarket. If you’re new to jogging then be sure to have a good stretch before you start as this will help you avoid injuries and just go at your own pace. Once you’ve arrived at the supermarket, the frozen food isle will be the perfect cool down!

Total Fitness is the leading mid-market health club in the north and provides more ways to get fit, stay in shape, and more support to keep members focused. With 17 health clubs across the North of England and Wales, Total Fitness provides a full-service fitness offering; guided by knowledgeable and supportive fitness teams, the brand works hard to meet the individual needs of its members.

For more information, please visit: www.totalfitness.co.uk

Small study shows paper towels much more effective at removing viruses than hand dryers


Research due to be presented at this year’s European Congress on Clinical Microbiology and Infectious Diseases (ECCMID)* shows that using paper towels is substantially more effective than jet dryers for removing microbes when still contaminated hands are dried. The study is by Dr Ines Moura, University of Leeds, UK, and colleagues Duncan Ewin and Professor Mark Wilcox, from the University of Leeds and Leeds Teaching Hospitals NHS Trust.

Hand drying is important to minimise the spread of dangerous microbes – including the novel coronavirus – since failure to remove them increases transfer to environmental surfaces and increases the opportunities for transmission and spread. In this study, the authors investigated whether there are differences in extent of virus transmission, according to hand drying method, beyond the toilet/washroom to the hospital environment.

Four volunteers simulated contamination of their hands/gloved hands using a bacteriophage (which is a virus that infects bacteria – and so is harmless to humans). Their hands were not washed after contamination – this was to simulate poorly/inadequately washed hands. Hands were dried using either paper towels (PT) or a jet air dryer (JAD). Each volunteer wore an apron, to enable measurement of body/clothing contamination during hand drying. Hand drying was performed in a hospital public toilet and, after exiting, samples were collected from public and ward areas.

Environmental/surface sites (n=11) were sampled following contact with hands or apron. The sites samples were doors (both push- and pull-type doors), stairs handrails, lift buttons, chairs in public and ward areas, phones, buttons on access intercoms to wards, stethoscope tubing, stethoscope head piece and chest piece, the aprons themselves, and armchairs that had been indirectly in contact with the apron. For the latter, volunteers were asked to cross their arms across their chest while using the apron, before resting on the arms of the chair.

The team found that both JAD and PT methods statistically significantly reduced virus contamination of hands (by ~100 and ~1000 virus units/μl, respectively, see figure in full abstract). For 10 out of 11 surfaces, significantly greater environmental contamination was detected after JAD versus PT use. All surfaces sampled following JAD use showed phage contamination, compared with only 6 surfaces after PT use. Average surface contamination following hand contact was more than 10 times higher after JAD versus PT use (shown by a difference of 1.1 on the log scale: 4.1 vs 3.0 log10 copies/μl). Viral dispersal to apron/clothing was 5-fold higher with JAD compared to PT (3.5 and 2.8 log10 copies/μl, respectively). Phage transfer from apron to the armchairs via the crossed arms was detected only after JAD use (average 3.2 log10 copies/μl). This suggests transference of microbes to environmental surfaces can occur directly from hands that remain contaminated after hand drying, but also indirectly from a person’s body that has itself been contaminated during hand drying.

The authors conclude: “There are clear differences, according to hand drying method, in the residual microbial contamination of the subject’s hands and body. Crucially, these differences in contamination translate into significantly greater levels of microbe contamination after jet air drying versus paper towel use from hands and body beyond the toilet/washroom. As public toilets are used by patients, visitors and staff, the hand drying method chosen has the potential to increase (using jet dryers) or reduce (using paper towels) pathogen transmission in hospital settings.”

They also note their findings have particular importance since there has been a general migration from use of paper towels to hand dryers in many settings and areas of the world, especially within healthcare environments in the UK. Both UK NHS** and WHO hand washing guidelines recommend use of a paper towel to dry hands (and also using a paper towel to turn off the tap).

They conclude: “We believe that our results are relevant to the control of the novel coronavirus that is spreading at pace worldwide. Paper towels should be the preferred way to dry hands after washing and so reduce the risk of virus contamination and spread.”