When it comes to getting a good night’s sleep, relaxing both your muscles and your mind can help. 

Various studies suggest that yoga can not only improve the quality of your sleep, mood and wellbeing, but it may also help reduce symptoms of depression and anxiety. 

With all this in mind, why not try this gentle stretch before bed: 

1. In a seated position, take a deep breath and stretch out your arms either side of you. 
2. As you breathe out, turn the palms of your hands, so that your thumbs point downwards. 
3. Bring your arms down and place the backs of your hands behind you, resting on your lower back.  
4. Take 5 long breaths, or hold the position for as long as is comfortable.  
5. Repeat the first 4 steps 3 to 5 times.

A man sleeping on his back, wearing an eye mask

Most of us know how to give our body a workout – but what can we do to exercise our brain?

Scientists have found that just as exercise is good for the body, it can also positively impact the brain, strengthening the areas that control memory and skills such as planning and organising.

What’s more, research has found that dancing has a particularly positive impact on brain health. It’s believed that this may be due to the combination of simple movements with rhythm, balance and music – usually all in a social setting.

__Get your groove on.__

There are plenty of ways you can get dancing, whether that’s by jumping around in the kitchen to your favourite band, joining a dance class or learning a fun routine online. Go on, get grooving.

Person dancing with their hands above their head

Get your groove on and have a dance to give your brain a workout and boost cognitive function.

Dancing can actually burn more than 400 calories in an hour.

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Boogie for your brain 

Do you struggle to get comfortable when getting into bed? A light stretching routine can be a relaxing remedy for a tense body and may help you sleep better.

As well as relieving stiffness, stretching boosts blood circulation and increases flexibility. Stretching is also a healthy habit to help you switch off at night, as it lets your brain know it’s time to wind down. 

For a simple bedtime stretch, lie down with your arms relaxed above your head. Inhale. Slowly stretch your body by extending your fingers and pointing your toes as you exhale. Relax and repeat.

Did you know, you can use the Healthily [app](/app) to track your sleep? Go to ‘My account’ then 'My trackers' and choose 'Sleep length' and 'Sleep quality'.

Analogue alarm clock under bed sheets

Do you struggle to get comfortable when getting into bed? Try this relaxing bedtime stretch.

Lack of sleep is associated with weight gain, which may be because we feel more hungry when we’re sleep-deprived.

Stretch your way to a better night’s sleep

When you’re busy, it’s easy to sacrifice exercise – but you’ll also be missing out on chemicals that can make you feel calmer, happier and more like yourself.

Endorphins released during exercise are the body’s feel-good chemical and can take the edge off stress and anxiety and brighten your mood. Aerobic exercise is any activity that gets your heart rate up, raises your body temperature and pushes you to breathe a little harder (yes, taking the stairs counts).

__Exercise shouldn't feel like punishment. __

Start with something you enjoy and can commit to regularly – a brisk walk or gentle bike ride. You could even work up a sweat with chores like gardening, painting or some good old-fashioned cleaning.

Woman on a blue background smiling and laughing

Exercise to boost the body’s feel-good chemical and take the edge off stress and anxiety.

Gentle exercise can reduce your perception of pain by stopping pain signals reaching the brain. 

Why raising your heart rate boosts your mood

If you practise yoga regularly, you’ll know it’s as good for building strength as it is for relaxing the body and mind.

Yoga can challenge every major muscle group in your body. By flowing through sequences of yoga poses, you build up strength (and a sweat) and improve flexibility at the same time. 

__Try sitting while standing to build strong legs.__

Chair pose (also called utkatasana) is an ideal posture to engage your leg muscles from hip to toe. Stand with your arms at your sides and feet touching. Breathe in and raise your arms above your head, palms together. As you breathe out, bend your knees as if you’re sitting down in a chair. See if you can hold the posture for several breaths.

Did you know, you can use the Healthily [app](/app) to track your activity? Go to ‘My account’ then 'My trackers' and choose 'Activity levels'. 

Person performing the chair pose

Build strong legs while you relax your mind and body with this simple yoga pose.

Yoga may reduce stress and inflammation in the body, which is good for the heart.


A yoga pose for strong legs

Feeling drained during your workouts? You may not be fuelling yourself with the right foods to make the most of your exercise session. 

Nutrition has a massive impact on energy, muscle growth and performance during exercise. Eating easily digestible foods an hour before exercise can boost your energy, without forcing your stomach to work too hard. Avoid foods rich in fats or high in fibre, like avocados, nuts or raw vegetables, as they could leave you with tummy discomfort.

__Optimise your next pre-workout snack by munching on healthy carbohydrates that contain protein.__ 

Porridge is a great option, or a slice of wholegrain bread topped with a thin layer of your favourite nut butter.

Boxes in the fridge full of pre-prepared food food

Munch on healthy carbohydrates pre-workout to give your energy levels a boost.

For most people, supplements are not needed for exercise – a balanced diet can deliver all the nutrients and energy you need.

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What to eat before exercise

Do you have a friend you can chat to for hours and it feels like no time has passed? If you find it tough to stay active, why not reach out to a friend and make a social event out of your daily stroll? 

Walking can help you overcome feelings of isolation and feel more a part of your community. Walking and talking is also an excellent opportunity to reconnect with friends as you rack up your daily step count together. 

__To boost your motivation for exercise, try making a walking-date friend. __

If you’re serious about your steps, join a local walking group. And if you can’t meet a friend in person, give them a call for some company while you wander. 

Couple walking outdoors and smiling

Boost your motivation for exercise by partnering up with a walking buddy. It's a great way to reconnect while you get those all important steps in. 

As well as strengthening your muscles, low-impact exercise like walking prevents age-related loss of bone density too.

The benefits of walking and talking

Do you love capturing life’s daily moments with your camera or phone? You might have found a whole new way to practise mindfulness.

Mindfulness is about actively paying attention to the present moment – getting into the habit of doing this can enhance your wellbeing and enjoyment of the world around you.

Photography gives you the chance to slow down and notice your surroundings. 

__The next time you’re capturing a moment, try to be more mindful.__ 

Bring your full awareness to the features in the scene you’re photographing, pay attention to your senses (what you hear and smell, as well as see) and how the camera or phone feels in your hands. 

Perhaps challenge yourself to take fewer, more valuable photos and revisit them later to appreciate a second time.  

Camera being held up between plants 

Photography gives you the chance to slow down and notice your surroundings.

Mindfulness benefits physical health in a number of ways, including lowering blood pressure.

A surprising way to be more mindful

Relaxing both your muscles and your mind before bed can help when it comes to getting a good night’s sleep. Try this gentle stretch.

It’s quite the opposite. Yoga has been practised for 5,000 years, and comes from India.
