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<h2>Understanding Dopamine and Its Role</h2><p>Dopamine is a neurotransmitter that plays a key role in how we feel pleasure. It helps regulate mood, motivation, and attention. For women over 35, maintaining healthy dopamine levels can be crucial for overall well-being.</p><p>As we age, dopamine levels naturally decline. This can lead to feelings of fatigue, lack of motivation, and even depression. However, there are natural ways to boost dopamine levels, and one of the most effective methods is through exercise.</p><figure id="figure-mfocvqofkkm1v3ijq5"><img id="mfocvqofkkm1v3ijq5" src="https://images.unsplash.com/photo-1518458717367-249ba15389d2?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8ZXhlcmNpc2UlMjBiZW5lZml0c3xlbnwwfHx8fDE3MjgwNjg3NDh8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="exercise benefits" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518458717367-249ba15389d2?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8ZXhlcmNpc2UlMjBiZW5lZml0c3xlbnwwfHx8fDE3MjgwNjg3NDh8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>The Science Behind Exercise and Dopamine</h2><p>Exercise stimulates of dopamine and other neurotransmitters.</p><p>For women over 35, incorporating regular exercise into their routine can have significant mental health benefits. It can improve mood, increase energy levels, and reduce stress.</p><h3>Types of Exercise That Boost Dopamine</h3><p>Not all exercises are created equal when it comes to boosting dopamine. Here are some of the most effective types:</p><ul><li><strong>Aerobic exercises:</strong> Activities like running, swimming, and cycling can significantly increase dopamine levels.</li><li><strong>Strength training:</strong> Lifting weights or doing bodyweight exercises can also help boost dopamine.</li><li><strong>Yoga and Pilates:</strong> These exercises not only improve flexibility and strength but also promote relaxation and mental well-being.</li></ul><figure id="figure-u2ex9wr189m1v3iljh"><img id="u2ex9wr189m1v3iljh" src="https://images.unsplash.com/photo-1536007164800-b7f11331f35c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNnx8d29tYW4lMjB5b2dhfGVufDB8fHx8MTcyODA2ODc1MHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman yoga" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1536007164800-b7f11331f35c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNnx8d29tYW4lMjB5b2dhfGVufDB8fHx8MTcyODA2ODc1MHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Creating a Sustainable Exercise Routine</h2><p>Consistency is with small, achievable goals and gradually increase intensity and duration.</p><p>Incorporating a variety of exercises can help keep things interesting and prevent boredom. Mixing aerobic exercises with strength training and flexibility workouts can provide a well-rounded fitness routine.</p><h3>The Social Aspect of Exercise</h3><p>Exercising with friends or joining a fitness group can add a social component to your routine. This can make workouts more enjoyable and provide additional motivation. Social interactions also have a positive impact on mental health, further boosting dopamine levels.</p><figure id="figure-b9253o238lm1v3in00"><img id="b9253o238lm1v3in00" src="https://images.unsplash.com/photo-1524594152303-9fd13543fe6e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxncm91cCUyMGV4ZXJjaXNlfGVufDB8fHx8MTcyODA2ODc1Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="group exercise" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1524594152303-9fd13543fe6e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxfHxncm91cCUyMGV4ZXJjaXNlfGVufDB8fHx8MTcyODA2ODc1Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Listening to Your Body</h2><p>Consulting with a fitness professional can help you create a personalized exercise plan that meets your needs and goals. They can provide guidance on proper form and technique to prevent injury.</p><h3>The Long-Term Benefits</h3><p>Regular exercise offers long-term benefits beyond just boosting dopamine. It can improve cardiovascular health, enhance muscle strength, and increase flexibility. For women over 35, these benefits can contribute to a higher quality of life and greater independence as they age.</p><p>Incorporating exercise into your daily routine can be a powerful tool for maintaining mental and physical health. By boosting dopamine levels, you can improve your mood, increase motivation, and feel more energized.</p><p>To join our community of ladies 35+ embracing fitness and wellbeing join <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/" href="https://sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener">here </a><br></p><p><br></p>

Boosting Dopamine: How Exercise Benefits Women Over 35

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<h2>Understanding Mindfulness</h2><p>Mindfulness is the practice of being present in the moment. It involves paying attention to your thoughts, feelings, and surroundings without judgement. Many people use mindfulness to reduce stress and improve mental clarity.</p><p>When you practice mindfulness, you focus on the here and now. This can help you manage your emotions better and improve your overall well-being.</p><p>Mindfulness can be practiced through meditation, breathing exercises, or simply paying attention to your daily activities. It is a skill that anyone can develop.</p><figure id="figure-imysqd6f9m1rp467n"><img id="imysqd6f9m1rp467n" src="https://images.unsplash.com/photo-1593810451199-03b386224c59?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8bWluZGZ1bG5lc3MlMjBtZWRpdGF0aW9ufGVufDB8fHx8MTcyNzg2MzE2M3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="mindfulness meditation" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1593810451199-03b386224c59?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxN3x8bWluZGZ1bG5lc3MlMjBtZWRpdGF0aW9ufGVufDB8fHx8MTcyNzg2MzE2M3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>When you are mindful, you are more aware of your thoughts and feelings. This awareness allows you to respond to situations more calmly and thoughtfully. Over time, this can help you develop greater emotional resilience.</p><p>Mindfulness also helps you stay grounded during difficult times. It can provide a sense of stability and calm, even when things are tough.</p><figure id="figure-mr4qf2edqvm1rp47i1"><img id="mr4qf2edqvm1rp47i1" src="https://images.unsplash.com/photo-1564769662533-4f00a87b4056?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNHx8cmVzaWxpZW5jZSUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNzg2MzE2NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="resilience strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1564769662533-4f00a87b4056?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNHx8cmVzaWxpZW5jZSUyMHN0cmVuZ3RofGVufDB8fHx8MTcyNzg2MzE2NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Try paying attention to your senses while you eat. Notice the taste, texture, and smell of your food. This can make your meals more enjoyable and help you stay present.</p><p>You can also practice mindfulness while walking. Focus on the sensation of your feet touching the ground and the rhythm of your steps. This can turn a simple walk into a calming experience.</p><figure id="figure-3lvtxcwzqsm1rp4chn"><img id="3lvtxcwzqsm1rp4chn" src="https://images.unsplash.com/photo-1518708909080-704599b19972?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxkYWlseSUyMG1pbmRmdWxuZXNzfGVufDB8fHx8MTcyNzg2MzE3Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="daily mindfulness" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1518708909080-704599b19972?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxkYWlseSUyMG1pbmRmdWxuZXNzfGVufDB8fHx8MTcyNzg2MzE3Mnww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Mindfulness and Mental Health</h3><p>Mindfulness is a valuable tool for mental health. It can help manage anxiety, depression, and other mental health issues.</p><p>By staying present, you can reduce worry and rumination. This can lead to a more positive outlook on life.</p><p>Many therapists recommend mindfulness as part of a comprehensive treatment plan for mental health conditions.</p><h2>Conclusion</h2><p>Mindfulness is a powerful practice that can help you build resilience and inner strength. By incorporating mindfulness into your daily life, you can improve your mental and emotional well-being.</p><p>Start with small steps and gradually increase your practice. Over time, you will notice the positive impact on your life.</p><p>Remember, mindfulness is a journey. Be patient with yourself and enjoy the process of becoming more mindful and resilient.</p><p>To join one of our yoga sessions that feature Mindfulness click <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/prices" href="https://sevenoaksdancefitnessyoga.co.uk/prices" target="_blank" rel="noopener">HERE</a><br data-mce-bogus="1"></p>

Mindfulness for Resilience: Cultivating Inner Strength

Asian woman feeling pain in her foot at home

<p>any people develop plantar fasciitis from activities that put stress on their feet. This includes running, standing for long periods, or wearing shoes with poor support.</p><p>Plantar fasciitis is a common condition that causes heel pain, often experienced as a sharp, stabbing sensation when taking the first few steps of the day. While it can be frustrating and limiting, there are natural ways to manage and alleviate the symptoms. </p><p>Yoga, with its focus on flexibility, strength, and stress reduction, offers a holistic approach to healing plantar fasciitis.</p><p><strong>Benefits of Yoga for Plantar Fasciitis</strong></p><p><em>Improved Flexibility:</em> Yoga helps stretch and lengthen the plantar fascia, a thick band of tissue that connects your heel bone to your toes. By improving flexibility, you can reduce tension and strain on the plantar fascia.</p><p><em>Reduced Inflammation:</em> Gentle yoga poses can help reduce inflammation in the affected area, promoting healing and reducing pain.</p><p><em>Strengthened Foot Muscles</em>: Strengthening the muscles in your feet and ankles can provide better support for the plantar fascia and help prevent future injuries.</p><p>&nbsp;Here are some yoga poses that can provide relief.</p><h3>Downdog</h3><figure id="figure-83fw5lp34m1gl6xoi"><img id="83fw5lp34m1gl6xoi" src="https://media.gettyimages.com/id/1352745517/photo/young-sporty-indian-woman-performs-yoga-asana-indoor.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=R6K0QHZZLz1pFXUmjOJo6FGn9D27QmWsMe96vCN1E6o=" alt="Young sporty Indian woman performs yoga asana indoor" title="Young sporty Indian woman performs yoga asana indoor" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1352745517/photo/young-sporty-indian-woman-performs-yoga-asana-indoor.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=R6K0QHZZLz1pFXUmjOJo6FGn9D27QmWsMe96vCN1E6o=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>This classic pose stretches your calves and the bottoms of your feet. Start on your hands and knees. Lift your hips toward the ceiling, forming an inverted V shape with your body. Hold for a few breaths.</p><h3>Child's Pose (Balasana):</h3><p>This pose gently stretches the calves, hamstrings and lower back, while providing a soothing stretch for the feet.&nbsp; Bring your bottom to your heels, your toes should be tucked under, extend your arms forward. <br></p><p><br></p><figure id="figure-i121a26zem1gl71nm"><img id="i121a26zem1gl71nm" src="https://media.gettyimages.com/id/863580848/photo/fitness-woman-working-out-on-yoga-mat.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=d10a7pyHZZbZ-QdF_30gqslHPl8BodDYVdJXJx9R-V8=" alt="Fitness woman working out on yoga mat" title="Fitness woman working out on yoga mat" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/863580848/photo/fitness-woman-working-out-on-yoga-mat.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=d10a7pyHZZbZ-QdF_30gqslHPl8BodDYVdJXJx9R-V8=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><br></p><ul><li><strong>Calf Stretch</strong>Standing calf stretches can help to lengthen the plantar fascia and Achilles tendon.&nbsp; To perform a standing calf stretch, &nbsp;stand facing a wall with your hands placed on the wall at shoulder height. Step back with one leg, keeping your back heel on the ground. Bend your front knee until you feel a stretch in your calf. &nbsp;Hold for 30 seconds, then switch legs.<br></li></ul><figure id="figure-ugre0uv4xm1glj6uz"><img id="ugre0uv4xm1glj6uz" src="https://media.gettyimages.com/id/615885144/photo/fitness-woman-stretching-the-calf-on-the-wall.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=b_Wv6iJFnZzUebAae8RyviQMqxodnr4MDTK8JLAh3d0=" alt="fitness woman stretching the calf on the wall" title="fitness woman stretching the calf on the wall" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg selected" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/615885144/photo/fitness-woman-stretching-the-calf-on-the-wall.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=b_Wv6iJFnZzUebAae8RyviQMqxodnr4MDTK8JLAh3d0=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3><strong>Tips and Tricks</strong></h3><p>Listen to Your Body: If you experience any pain during yoga, stop immediately and rest.</p><p>Use Props: Props like blocks or blankets can help modify poses to accommodate your flexibility level.</p><p>Practice Regularly: Consistency is key when it comes to managing plantar fasciitis. Aim to practice yoga for 20-30 minutes most days of the week.</p><figure id="figure-abstvukfbgm1gl75g7"><img id="abstvukfbgm1gl75g7" src="https://images.unsplash.com/photo-1627094522148-ac0c843a1383?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8ZGFpbHklMjByb3V0aW5lfGVufDB8fHx8MTcyNzE5MTQ1N3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="daily routine" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1627094522148-ac0c843a1383?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8ZGFpbHklMjByb3V0aW5lfGVufDB8fHx8MTcyNzE5MTQ1N3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Yoga is a gentle and effective way to soothe the pain of plantar fasciitis. Give these poses a try and take the first step toward relief.</p><p><strong>Testimonials</strong></p><p>"I used to dread getting out of bed in the morning because of the pain in my heels. After starting yoga, I noticed a significant improvement in my plantar fasciitis symptoms. The poses helped to loosen up my tight muscles and reduce the inflammation." – Sarah</p><p>"I was skeptical at first, but yoga has been a game-changer for my plantar fasciitis. The gentle stretches and deep breathing have helped me to manage the pain and improve my overall foot health."</p><p>By incorporating these yoga poses and tips into your routine, you can find relief from plantar fasciitis and improve your overall foot health. Remember to consult with a healthcare professional before starting any new exercise program.</p><p>If you wish to join a coached yoga session see our timetable <a data-mce-href="efitnessyoga.co.uk/schedule-2/class-schedule---book" href="efitnessyoga.co.uk/schedule-2/class-schedule---book" target="_blank" rel="noopener">HERE</a> to join </p>

Soothe the Pain: Discover Yoga Poses for Plantar Fasciitis

<h2>Understanding the Mind-Body Connection</h2><p>The mind-body connection refers to how our mental state can influence our physical health. This connection is especially important in fitness. When we are mindful of our thoughts and feelings, we can improve our physical performance and overall well-being.</p><p>Mindfulness involves being present and fully engaged with whatever we are doing. In fitness, this means focusing on our movements, breathing, and the sensations in our body. By doing so, we can enhance our workouts and reduce the risk of injury.</p><figure id="figure-j6sbvgccv5m1b8nrtj"><img id="j6sbvgccv5m1b8nrtj" src="https://images.unsplash.com/photo-1560233026-ad254fa8da38?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8bWluZGZ1bG5lc3MlMjBmaXRuZXNzfGVufDB8fHx8MTcyNjg2ODA2OHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="mindfulness fitness" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1560233026-ad254fa8da38?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8bWluZGZ1bG5lc3MlMjBmaXRuZXNzfGVufDB8fHx8MTcyNjg2ODA2OHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>The Benefits, we are more likely to enjoy our workouts and stick to our fitness routines. This leads to better long-term results.</h3><p>Second, mindfulness can improve our physical performance. By paying attention to our body, we can perform exercises with better form and technique. This can lead to greater strength, flexibility, and endurance.</p><p>Third, mindfulness helps reduce stress. Exercise is a natural stress reliever, and being mindful during workouts can amplify this effect. This can lead to improved mental health and a greater sense of well-being.</p><figure id="figure-m3ly1uddy8m1b8nsz6"><img id="m3ly1uddy8m1b8nsz6" src="https://images.unsplash.com/photo-1434494878577-86c23bcb06b9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxmaXRuZXNzJTIwYmVuZWZpdHN8ZW58MHx8fHwxNzI2ODY4MDY5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="fitness benefits" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1434494878577-86c23bcb06b9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw2fHxmaXRuZXNzJTIwYmVuZWZpdHN8ZW58MHx8fHwxNzI2ODY4MDY5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>How to Practice Mindfulness in Fitness</h3><p>Incorporating mindfulness into your fitness routine is simple. Here are a few tips to get started:</p><ul><li>Focus on your breath. Pay attention to your breathing pattern and try to synchronize it with your movements.</li><li>Be aware of your body. Notice how your muscles feel during each exercise and make adjustments as needed.</li><li>Set intentions. Before starting your workout, set a clear intention for what you want to achieve.</li></ul><p>By following these tips, you can make your workouts more effective and enjoyable.</p><figure id="figure-zt9cparasm1b8nu8w"><img id="zt9cparasm1b8nu8w" src="https://images.unsplash.com/photo-1593810450967-f9c42742e326?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxtaW5kZnVsJTIwZXhlcmNpc2V8ZW58MHx8fHwxNzI2ODY4MDcxfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="mindful exercise" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1593810450967-f9c42742e326?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxtaW5kZnVsJTIwZXhlcmNpc2V8ZW58MHx8fHwxNzI2ODY4MDcxfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>For cardio exercises like running or cycling, try to stay present by focusing on your breath and the rhythm of your movements. This can help you maintain a steady pace and avoid burnout.</p><p>Mindfulness can also be applied to group fitness classes. Instead of comparing yourself to others, focus on your own progress and how your body feels during the workout.</p><h3>Conclusion</h3><p>The mind-body connection is a powerful tool in fitness. By practicing mindfulness, we can enhance our physical performance, reduce stress, and enjoy our workouts more. Start incorporating mindfulness into your fitness routine today and experience the benefits for yourself.</p><p>To join our community of ladies 35+ embracing fitness and wellbeing, including mindfulness join <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/prices" href="https://sevenoaksdancefitnessyoga.co.uk/prices" target="_blank" rel="noopener">here</a><br data-mce-bogus="1"></p>

Mind-Body Connection: The Power of Mindfulness in Fitness

<h2>Understanding the Importance of Injury Prevention</h2><p>As women age, the risk of injuries increases. This is especially true for women over 35. Our bodies undergo changes that can make us more susceptible to injuries. However, with the right precautions, you can stay active and healthy.</p><p>Preventing injuries is not just about avoiding pain. It is about maintaining your ability to enjoy life and stay active. Here are some essential tips to help you stay injury-free.</p><figure id="figure-5f06qdj7yem1b8hlcr"><img id="5f06qdj7yem1b8hlcr" src="https://images.unsplash.com/photo-1551523601-2a4edf72d521?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8ZXhlcmNpc2UlMjB3b21lbnxlbnwwfHx8fDE3MjY4Njc3Nzl8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="exercise women" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1551523601-2a4edf72d521?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8ZXhlcmNpc2UlMjB3b21lbnxlbnwwfHx8fDE3MjY4Njc3Nzl8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>It important to warm up. This can include light cardio, stretching, or dynamic movements.</p><p>Skipping the warm-up can lead to muscle strains and other injuries. Make it a habit to start every workout with a proper warm-up.</p><h3>Focus on Strength Training</h3><p>Strength training is important for women over 35. It helps maintain muscle mass and bone density. Strong muscles and bones reduce the risk of injuries.</p><p>Incorporate exercises that target all major muscle groups. Aim to strength train at least two times a week. Remember to use proper form to avoid injuries.</p><figure id="figure-riyqjx8pxm1b8hmnt"><img id="riyqjx8pxm1b8hmnt" src="https://media.gettyimages.com/id/621586122/photo/fit-strong-young-woman-lifting-weights.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=wLdhx4skQez1Fa19pE9oELp_4XRoYJcXr23LJu4tOQw=" alt="Fit strong young woman lifting weights" title="Fit strong young woman lifting weights" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/621586122/photo/fit-strong-young-woman-lifting-weights.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=wLdhx4skQez1Fa19pE9oELp_4XRoYJcXr23LJu4tOQw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Rest is also important. Give your body time to recover between workouts. Overtraining can increase the risk of injuries.</p><h3>Wear the Right Gear</h3><p>Wearing the right gear can prevent many injuries. This includes proper footwear, comfortable clothing, and any necessary protective equipment.</p><p>Your shoes should provide good support and cushioning. Replace them regularly to ensure they are in good condition.</p><figure id="figure-1xzcmb9oubm1b8ho8f"><img id="1xzcmb9oubm1b8ho8f" src="https://images.unsplash.com/photo-1571388208497-71bedc66e932?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8Zml0bmVzcyUyMGdlYXJ8ZW58MHx8fHwxNzI2ODY3NzgzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="fitness gear" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1571388208497-71bedc66e932?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8Zml0bmVzcyUyMGdlYXJ8ZW58MHx8fHwxNzI2ODY3NzgzfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Stay Hydrated</h3><h3>Have a professional guide you with an effective workout plan.</h3><p>They can also teach you the correct form and technique for various exercises. This reduces the risk of injuries.</p><h2>Conclusion</h2><p>Preventing injuries is essential for women over 35 who want to stay active and healthy. By following these tips, you can reduce your risk of injuries and enjoy a more active lifestyle.</p><p>Remember to warm up, strength train, listen to your body, wear the right gear, stay hydrated, and seek professional guidance when needed. Stay safe and keep moving!</p><p>To join our community of ladies 35+ embracing fitness and wellbeing join <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/prices" href="https://sevenoaksdancefitnessyoga.co.uk/prices" target="_blank" rel="noopener" data-mce-selected="inline-boundary">here</a><br data-mce-bogus="1"></p>

Preventing Injuries: Essential Tips for Women Over 35

woman in pink long sleeve shirt and black pants holding black kettle bell

<h2>Understanding Menopause and Its Impact on Fitness</h2><p>Menopause is a natural phase in a woman's life. It brings various changes to the body. These changes can affect fitness levels and overall well-being. Understanding these impacts is the first step in overcoming them.</p><p>During menopause, women may experience weight gain, muscle loss, and decreased bone density. These changes can make it harder to stay active. However, with the right approach, it is possible to maintain and even improve fitness during this time.</p><figure id="figure-ag7c5h2gqjm1b86qmj"><img id="ag7c5h2gqjm1b86qmj" src="https://images.unsplash.com/photo-1434719079929-f61498a4828e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNHx8bWVub3BhdXNlJTIwZml0bmVzc3xlbnwwfHx8fDE3MjY4NjcyNzN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="menopause fitness" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1434719079929-f61498a4828e?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNHx8bWVub3BhdXNlJTIwZml0bmVzc3xlbnwwfHx8fDE3MjY4NjcyNzN8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Incorporate Cardiovascular Exercise</h3><p>Cardio exercises are also important. They help manage weight and improve heart health. Activities like walking, swimming, or cycling are great options. Try to get at least 150 minutes of moderate cardio each week.</p><figure id="figure-q8f2207zd7m1b86rq7"><img id="q8f2207zd7m1b86rq7" src="https://images.unsplash.com/photo-1434596922112-19c563067271?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOHx8d29tYW4lMjBzdHJlbmd0aHxlbnwwfHx8fDE3MjY4NjcyNzV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="woman strength" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1434596922112-19c563067271?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOHx8d29tYW4lMjBzdHJlbmd0aHxlbnwwfHx8fDE3MjY4NjcyNzV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Yoga and Pilates are excellent choices. They improve flexibility and strengthen core muscles. Include these activities in your routine a few times a week.</p><p>Balance exercises are also beneficial. They reduce the risk of falls, which can be more common during menopause. Simple exercises like standing on one leg can make a big difference.</p><figure id="figure-asytv7nmbm1b86v4c"><img id="asytv7nmbm1b86v4c" src="https://images.unsplash.com/photo-1598741256346-b1b08346fb8f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8eW9nYSUyMGJhbGFuY2V8ZW58MHx8fHwxNzI2ODY3Mjc5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="yoga balance" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1598741256346-b1b08346fb8f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxM3x8eW9nYSUyMGJhbGFuY2V8ZW58MHx8fHwxNzI2ODY3Mjc5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Staying hydrated and eating a balanced diet can also support your fitness goals. Proper nutrition helps fuel your workouts and aids in recovery.</p><h2>Seeking Professional Guidance</h2><p>If you're unsure where to start, consider seeking professional guidance. A fitness trainer with experience in menopause like me can create a tailored exercise plan. They can help you stay motivated and ensure you are exercising safely.</p><p>Joining a fitness class designed for women over 35 can also be beneficial. It provides a supportive environment and allows you to connect with others facing similar challenges.</p><figure id="figure-xfc7bpdcdm1b86x4u"><img id="xfc7bpdcdm1b86x4u" src="https://images.unsplash.com/photo-1600881333337-b360c14df997?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw5fHxmaXRuZXNzJTIwY2xhc3N8ZW58MHx8fHwxNzI2ODY3MjgxfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="fitness class" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1600881333337-b360c14df997?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw5fHxmaXRuZXNzJTIwY2xhc3N8ZW58MHx8fHwxNzI2ODY3MjgxfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>By making fitness a priority, you can navigate menopause with confidence. Regular exercise can improve your physical and mental health, making this transition smoother and more manageable.</p><p>To join our community of ladies 35+ embracing fitness and wellbeing join <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/prices" href="https://sevenoaksdancefitnessyoga.co.uk/prices" target="_blank" rel="noopener" data-mce-selected="inline-boundary">here </a><br data-mce-bogus="1"></p>

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Mind-Body Connection: The Power of Mindfulness in Fitness

Preventing Injuries: Essential Tips for Women Over 35

Fitness During Menopause: Overcoming the Challenges