Whole-hearted health


As we referred to last week, our hearts are phenomenal and therefore we need to look after them.

They physically help us make sure we have years in our life, and they help us have life in our years!

Here are a few things we can do to keep our whole-hearts healthy…

Regular Physical activity

Regular physical activity helps flush any fatty deposits and prevents blockages, it also helps create muscle cells that are elastic which can expand and contract really well. In effect, every time we place our heart under a bit of controlled stress it responds by adapting to cope with the stress even better the next time. We know that our hearts can become unfit (and clogged) and this can lead to a heart episode so it is essential that we are physically active to protect the most important muscle in the body. For further health and advice about what physical activity is right for you, speak to your GP or visit the British Heart Foundation website

Eat a healthy balanced diet

Not all food is created equally!

There are foods that are high in unhealthy fats and sugars, that contain very little, or none of the essential nutrients our body needs. By eating the right foods, and in the right portions, we give our hearts (and the rest of our bodies) the best chance of getting all the nutrients it needs to work efficiently, and grow and repair new cells.

Be gracious with our words

As lovely as valentines day can be for many, it can also be a huge disappointment.

The Hollywood illusions of being cherished and at the centre of someone else's universe, for a brief moment in time, rarely materialises exactly as we imagine in the real world.

The gifts or cards we spent ages picking out may not be received with the same heart that they were sent, perhaps the words came out wrong or the dinner got burnt… So how about this Valentine’s day, we let our words show a little love and grace to others.

Look in the mirror

Remember how easy it can be to point the finger at others when 'they' get it wrong? It's also good to remember that there are 3 fingers pointing back at us! This applies even more so when we are kinder to others than we might be to ourselves! This week, think about where we could speak kindness over ourselves in the same way we might speak to a friend.

Connect with others

Connecting with others is one of the NHS' five ways to wellbeing.

We weren’t meant to live in isolation! Health evidence even says that loneliness is one of the main contributors to poor health and early death in the UK. On Valentine's day, any isolation we might feel is amplified, as we imagine everyone else in their "perfect" relationships.

If you find yourself on your own perhaps take that step to find someone else to hang out with and plan something fun. Not because you need them, but because they need you just as much.

Give to others

Giving is another of the 5 ways the NHS recognise to improve health and wellbeing.

God loves a cheerful giver, and giving to others out of a selfless place improves our own health and wellbeing no end. If you aren’t sure what to give? Have a think about who you are giving to and maybe consider their love languages.

We can give the gift of time, which is, of course, one of our most precious possessions!

It is always good to give kind words, a smile and encouragement to others, and although they might not cost any money - they do require intentionality. It is also good to remember that we can never go over budget with our good, and kind words!

Speaking of money: loving that too much isn't always great for your heart, so it is good to give some of that away too. (can I just take a moment to also say thank you to those Angels, who have given financially to Intentional Health supporting our journey in tackling health poverty through the church. And thank you to those for giving to us personally too ;-)

Greatest Love...

Finally, this Valentine’s day, let us remember that we are loved, and to have a healthy love and respect for ourselves as we love others too.

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Creating a habit of self control


This week I have been really proud of my husband, Gareth. Since Christmas, he’s been on a ‘lifestyle change’ diet. He’s been focusing on being more self-controlled with his eating and drinking habits, and with his physical activity levels; and particularly be less controlled by his cravings and snacking between meals.

We recently bought him a new surfboard; he says it’s probably his last shortboard as he is getting older! So he wants to make sure he is as fit as possible to ride it well, and get the most out of it this summer.

Over the past couple of months, he has been intentional about getting enough rest, taking part in a regular physical activity routine, and avoided overeating and snacking between meals.  Don’t get me wrong, he isn’t bad most of the time; none of his behaviours are necessarily bad! But in the past, he has been tempted like many of us, to come home after a long hard day to raid the cupboards for snacks, or start with a large glass of wine and end up having half a bottle without realising!

He set himself goals and stuck them on the wall in the kitchen, and then each day he gave himself a tick on the elements he has been able to resist.

Each tick has been a little motivator for that day, but over the last six weeks or so, I’ve noticed his ability to resist temptation and be more self-controlled has increased exponentially.

Gareth has become more habitual at making healthy eating choices.

I have also noticed how this has spilt over into other areas of his life with his physical activity, and his increased work focus too!

Today, on a gloriously sunny day in Cornwall, he heads out feeling fitter and leaner as a result of the positive consequences of all his small self-controlled choices and now habits of being more self-controlled, and is off to surf his new surfboard for the first time this year! And I'm really proud of him :)

I think I can see an Intentional habit of surfing this summer being created before too long too!

We are running a series of webinars starting in a few weeks, including exploring exactly what habits are, and how best to create new ones. If you'd like to find out more then why not fill in your name and email address and you can be the first to find out more. FILL IN YOUR NAME AND EMAIL BELOW TO BE THE FIRST TO KNOW WHEN WE RELEASE THEM!

If you want to give or join in with the work of Intentional Health you can do so in 5 ways. Click on the links below for more info…

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3 tips to being more active...


Following on from last week's blog, about how and why exercise or physical activity is a miracle cure, today we are looking at how active we should be and what being that active actually looks and feel like… Government recommendations to reap maximum benefits (keeping your heart healthy, reducing your risk of serious illness and strengthening muscles and bones) suggest that you should be moderately active for 150 minutes a week. This was previously commonly referred to as 5 x 30 mins, but now agree that being active enough for more than 10 minute bouts at a time all counts towards your 150 minutes a week.

Mention the word exercise to some and they will be ecstatic – they go stir crazy if they can’t don their trainers and pound the pavements.

For others, the thought of moving in any direction makes their stomach turn!

For me personally, I used to get mum to write me notes to get out of PE as a child. Funny then that I ended up studying sport and exercise science at university and becoming a PE teacher for over 10 years!

Don’t get me wrong, given the choice I would probably still rather snuggle up on the sofa and not move for hours on end rather than get active! But I have learned how to make being active more of a part of my everyday life and… dare I say it, I actually even enjoy it now!

So here’s some of the things I’ve realised about physical activity…

1. Everybody else is not more active than me!

My husband and best friend are the “go stir crazy” types without exercise. This simply makes me feel completely inadequate when I compare myself to them and I wonder what the point is when I will never be able to keep up.

The truth is that the latest government research states that 1 in 4 women and 1 in 5 men are officially classed as inactive – that is, doing less than 30 minutes of activity a week!!


This just proves to me that our western culture makes it very difficult for us to be active.

It’s no wonder we suffer from ‘hyper sitting disorder’ when the working day revolves around the computer, or ‘walking deficiency syndrome’ when we have so little time the convenience of the car for the school run or get to and from the office become all too easy and normal. Added to that, all of our labour saving devices such as washing machines, dishwashers cooking appliances do exactly what they are meant to – save us labouring or working!

And although this means we don’t have to be too hard on ourselves when we find it hard to be active, it shouldn’t mean we simply settle or accept this.

To combat these lack of opportunities to be inactive we have to be intentional about including physical activity into as many other parts of our day as possible.

We can do this by not worrying about what anyone else is or isn’t doing and starting small. By simply focusing consistently on one step at a time we can create healthy habits of being active. Getting off a stop earlier or parking the car at the furthest point from the supermarket door, suggesting walking work meetings or catching up with friends whenever possible, and taking the lift instead of the stairs will all help!

So next time you find yourself sat in traffic, waiting in line at the supermarket or standing in a lift, why not think about how you could be being more active in that time instead?

2. Exercise isn’t always about sport!

If you can remember being forced to wear the smelly under or oversized PE kit from the lost property box, dropping the ball whenever it was thrust at you at high speed – and never quite getting the ball over or in the net, then your enthusiasm for sport is probably, unsurprisingly – not exactly exuberant!

But getting active doesn’t have to be all about sport - it can include anything that gets you moving moderately;

where your heart rate is increased and you become slightly out of breath – usually leaving you with just enough breath to still hold a conversation but not quite have able to have a sing-a-long.

Think about gardening, vacuum cleaning or simply going for a walk. You might have to pick up the pace a little more to make sure your heart rate is increasing, and if you haven’t been active for some time, then starting to include 10 minute of vacuum cleaning before taking a break will be a real workout.

Why not set a timer and don’t stop until it beeps to get you started!! Do this a few times a week and all that activity will be adding up, plus you’ll have spotless carpets!!

3. Being active is so much easier in community.

Don’t get me wrong, one of the benefits of sport is that you get added health and wellbeing benefits from social interactions. But there are still plenty of other opportunities to be active in community without joining the local netball team, especially when you are just starting out and growing in confidence!

One of the best things you do might be to find a friend and motivate each other!

It is much easier to drag yourself off the sofa when you’ve arranged to meet a friend on the corner to go for a walk and you know they will be waiting for you!

You could also ask a friend to join a Pilates class and benefit from strengthening activities or join a dance group with your spouse to also benefit from quality time together. Research even suggests that walking in a green space or by water is proven to be even more beneficial for our whole person health and wellbeing. picture1

There are many ways to be more active once you’ve decided that it’s important enough and these could include; more active leisure, active transport, everyday activities, organised activities and family activities (see infographic above for ideas on these!)

The government also have many resources to help including the change for life website for kids and families and the couch to 5k app is great!

Personally for me, I’ve learned that my body is the only thing I’ve been given that is unique to me, and if I want to live life to the full I need to choose to not go with the flow and instead be intentional about looking after it.

There are probably going to be people who take being active to the extreme, which doesn’t always improve a whole person health.

However, creating a habit of moving more is one of the best ways I’ve learned to both include physical activity and actually begin to enjoy it, as well as intentionally keeping it part of my everyday lifestyle.

If you’ve found a way that helps you be more active we'd love to hear about it! – please share it by emailing here.

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