Vitality Magazine - Summer 2013 by Vitality

JULY 2013 • WWW.PRUHEALTH.CO.UK

LIVE SUMMER WELL

Swim Your Way To Summer Fitness

8-PAGE HEALTH INSURANCE PLAN UPDATE

COMPETITION

WIN a trip to meet Jonny See p66

PruCare, the new Vitality Healthcheck and much more See p31

BEACH HOLIDAY?

Work on your wobbly bits! See p40

MEMBER’S STORY

“Vitality has benefits for every part of my life”

Jonny Wilkinson Q+A with our new Vitality Ambassador

PRUHM20877

SUMMER SKINCARE

HEALTHY BBQ RULES

JESSICA ENNIS-HILL GOES BACK TO SCHOOL!

welcome

SUMMER 2013 • WWW.PRUHEALTH.CO.UK

Welcome to

Magazine!

Look out for extra content play

Videos, galleries and loads more online. www.pruhealth.co.uk/vitalitymagazine

YOUR GUIDE TO LIVING LIFE WELL

16 07

Welcome to the Summer edition of Vitality Magazine! Firstly, I would like to thank you for the overwhelmingly positive response that we received to our first edition. The theme for our second edition is to Live Summer Well. While we all enjoy the long days and warmer weather, the season brings its own unique challenges. From looking after our skin in the sun to helping you feel fit and healthy, our aim is to provide you with useful information and tips to help you get the most out of the Great British Summer. We all get more health-conscious over the summer months, but at PruHealth we want to support you in managing and improving your lifestyle all year round. Through Vitality, we offer fantastic discounts and incentives to our members to help keep you motivated and healthy, while our market-leading Health Cover provides you with a safety net of benefits just in case you need them. In this edition, we’ll share some inspirational member stories with you, about people who are embracing healthy living and others who have been diagnosed with lifethreatening illnesses. And last but by no means least, I am very excited to introduce Jonny Wilkinson as our next Vitality Ambassador. I’m sure you’ll agree that his determination and achievements make him a fantastic role model to help motivate each of us to take small steps today to improve our long-term health. Enjoy the read! Yours in health and wellness,

Contents Rugby legend and new Vitality

26 Triathlon training Our plan can help you reach race

15 Member’s story ”With PruCare, I was reassured at every stage”

16 Pool rules swimming plan

20 Healthy BBQ For the best outdoor feasts ever

52 Holiday stress Make sure you enjoy that hotly awaited summer holiday

fitness in just eight weeks

A beginner’s guide to running

59 Member’s story “We saved hundreds of pounds lan your p

0877 PRUHM2

60 Summer Q&A Travel sickness, bites, heat rash and other holiday worries

65 Sports day Vitality Ambassador Jessica Ennis-Hill goes back to school!

PruCare member’s story, Vitality Health Checks and more See page 31

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Data Protection and Fair Processing Notice The aim of our Vitality magazine is to provide you with useful health and wellbeing information, and updates and information about your Vitality and PruHealth plan. The magazine will also inform you of special promotions and offers from our Vitality Partners and selected third parties, including PruProtect. If you would like to opt out of future issues of the magazine you can do so by visiting the following website and unsubscribing. To unsubscribe visit: www.pruhealth.co.uk/ stopmag

If you do unsubscribe you will still always be able to see the Vitality partners and offers currently available on your plan by logging in to the Member Zone. Vitality is published on behalf of PruHealth by John Brown, 136-142 Bramley Road, London W10 6SR. johnbrownmedia.com, 020 7565 3000

”Vitality has benefits for every part of my life”

40 Work on your wobbly bits! Body-specific exercises

45 “My BMI health screening” health numbers mean

YOUR PLAN

in our first year”

29 Member’s story

What it feels like - and what all those

54 On your marks

France to meet Jonny Wilkinson

tells us how he keeps healthy

Health tips to live summer well

Simple summer skincare rules

A five-star trip to the south of

Ambassador Jonny Wilkinson

08 Notes

48 Sun and skin

66 Win!

07 Cover star

Jump into fitness with our simple

Neville CEO, PruHealth

Being a Vitality Ambassador is a big responsibility and a very exciting prospect. I think it’s hugely important that everyone should have the opportunity to live well, live healthy and be able to make the most of their lives. So to have the opportunity to influence that, in whatever way, is exciting and I look forward to doing it.

PHOTOS THROUGHOUT: DANIEL FARMER, ERIC MURPHY, THINKSTOCK, GETTY IMAGES, LAURA ASHMAN PHOTO WITH STYLIST KATHY KORDALIS, CORBIS, ALAMY.

While every care is taken to ensure accuracy, PruHealth, the publishers, authors and printers cannot accept liability for errors or omissions. All rights reserved. No part of this publication may be reproduced in any form without the written permission of the copyright holder and publisher, application for which should be made to the publisher. Opinions expressed in this magazine are not necessarily those PEFC Certified of PruHealth or the publisher. This product is from sustainably Details and prices managed forests and controlled sources correct at time of going to press. www.pefc.org PEFC/16-33-275

quit smoking

Vitality

hether it’s increasing the amount of exercise you do, eating a more balanced diet or reducing your stress levels, there are things everyone can do to ensure we live life as healthily as possible – and it’s easy to achieve with the Vitality programme. Vitality and its partners will help you understand your body, get healthier and then be rewarded for your efforts. As you journey through it, you’ll collect points – taking you from the bronze status where you begin all the way up to platinum – and the more points you earn, the bigger the rewards. Just follow these three steps to a healthier future…

Three steps to healthy living How the Vitality programme can help you live life well

“Champneys, the cinema, all these things – they’re giving you the added value back”

Understand your health

Before you can improve your wellbeing, you need to find out just how healthy you are. Vitality has all the tools you need to do this. To get you started, we suggest you log in to the Member Zone and take the quick, free online health review. This will give you your ‘Vitality Age’, which shows your health age vs your actual age, and highlights areas you can improve. If you want more information, you can take a Vitality Healthcheck at a local pharmacy, which will give you your health numbers or for a more in-depth view of your health, go for a full health screen with our partners BMI Healthcare and Nuffield Health. You’ll earn points for any and all of these assessments.

Get healthier

Once you know how healthy you are, you can start to pinpoint the areas you want to work on to improve your health. There are lots of ways you can get active with Vitality and its many partners - for example running with parkrun or monitoring how active you are with FitBug. Bonus Nectar points on healthy food at Sainsbury’s will help and reward you for eating a balanced diet, while Champneys and the National Trust are on hand to help you relax. And if you’re looking to put a stop to a very

“Once you get into collecting all these points, it actually gets really addictive” unhealthy habit, Allan Carr’s EasyWay To Stop Smoking can guide you through the process. Vitality gives you excellent value discounts to encourage you to do all these things and many more.

Reap the rewards

Improving your fitness, eating a healthy diet and increasing your mental wellbeing isn’t easy and the temptation will always be there to slip back into your old ways. So to keep you on track, Vitality has lots of motivating rewards to look forward to as you build your points. From holidays to mobile phone deals, cinema tickets to cashback, there’s a wide range of Vitality rewards to suit everyone.

LOOK FOR THESE BOXES THROUGHOUT THE MAGAZINE

They’ll tell you about Vitality offers and discounts, plus other useful stuff to be found in our Member Zone, with details of how to locate them quickly at www.pruhealth.co.uk. Vitality partners and discounts vary according to your plan type. Some of the offers in this magazine may not apply to your specific plan.

play

The partners and rewards mentioned are based on the Vitality Plus programme. To see the full list of partners available on your plan and the terms and conditions that apply to those partners, please log in to the Member Zone. 4 www.pruhealth.co.uk/member

“I wear a heart-rate monitor when I cycle to make sure I get my points!”

Watch our testimonials in the Member Zone

Simply register or log in to hear what other customers say about Vitality... www.pruhealth.co.uk/vitalitymagazine

www.pruhealth.co.uk/member 5

Vitality Ambassador

“How I stay healthy”

£50 for you, £50 for your friend when they join.

by Jonny Wilkinson

Our new Vitality Ambassador talks about the fitness regime, motivation, approach to food and lifestyle that have allowed him to stay at the top of his game for so long

If you refer a friend to PruHealth and they join, both of you will receive a £50 John Lewis voucher

advice would you give Q What anyone looking to improve

their fitness? This is a great ambition to have. For me, the key is to develop great habits – day in, day out. These may be a combination of physical challenges and nutritional disciplines, interspersed with good rest and recovery sessions.

your favourite activity Q What’s in the gym? Anything anaerobic,

To refer a friend call us on 0808 256 1741 or text FRIEND to 80800 and we’ll call you back

so exercise where I push myself very hard for short bursts with limited recovery time before going again. Pushing myself to the limit brings me the greatest rewards.

JONNY’S QUICKFIRE ROUND Cinema or gig? Tablet or mobile? Chocolate or cheese? Phone or in person? Cricket or tennis? Beach or city break? Wine or beer? Ice bath or sauna? Gym or park? Tea or coffee? TV box set or film?

For terms and conditions please login to the Member Zone. Calls may be recorded and monitored to help improve our customer service. Call charges may vary. For text messages, PruHealth will not charge you to send a text message. Your mobile operator may charge for some services. Please check with them.

Cinema Tablet Chocolate In person Tennis Beach Mmmm... Sauna Park Tea TV box set

do you motivate yourself Q How when you don’t want to train?

foods do you like to Q What indulge in as a treat? Dessert-

I think about how little time we all have to find the best in ourselves and try to imagine that the next game or training session might be my last.

wise, I will sometimes treat myself every now and again. But I also love natural yoghurt, which can be spruced up with small amounts of raisins and other things.

much sleep do you get? Q How It varies. I try to get around eight

nutritional advice do you Q What have for anyone looking to train

hours, a minimum of seven, and a couple of days before a game, closer to nine.

and what do you eat Q When before training? One and a half

hours before training in the morning, I eat a large bowl of muesli with skimmed milk. I then fry myself an egg white omelette with wholemeal toast. On the way to training, I will eat a pre-training bar, consisting of protein, carbohydrates and good metabolism-boosting fats – I’m in the process of developing my own brand at the moment. Straight after weight training, I have a protein shake, and after team training, which follows, I have a post-training bar. This helps the body to recover and make the most of all the hard work using the right types and ratios of carbohydrates and protein.

on a regular basis? Trying to get the right balance between good fats, proteins and carbohydrates depending on whether you’re eating before training or refueling after training is important. I also try to drink plenty of water throughout the day and think this is vital for helping to ensure that you reap the real benefits of doing the right thing with your diet.

Liked our Q&A with Jonny?

This is only a small snippet of our chat with Jonny. To read the full interview, visit our Member Zone

READ MORE HERE:

www.pruhealth.co.uk/member www.pruhealth.co.uk/member 7

quitnotes smoking

Notes

YOGA

Breathe easy

Get a burst of energy with this simple breathing exercise from yoga expert Barbara Currie

LIVE SUMMER WELL

Stand up straight and place your arms by your side

2 Gently push your

abdominal muscles out and start to inhale, lifting your arms in the air

If your body has reached this temperature, there’s a good chance you’re suffering from heatstroke. It can happen if you ignore the signs of the less serious heat-related condition heat exhaustion, and can even lead to organ failure and brain damage. See our Q&A on page 60 for more symptoms and to find out how to make sure it doesn’t happen to you. HEALTHY DIET

JUNK FOOD MAY RAISE THE RISK OF ASTHMA

4 As you inhale,

Need another reason to dump the junk? A study has suggested that there may be a link between the foods children eat and the likelihood of developing asthma. According to findings from the International Study of Asthma and Allergies in Childhood, published in the journal Thorax, eating fruit three or more times a week was shown to have a potential protective effect on severe asthma and allergies, with the severity of symptoms reduced by 11 per cent in teenagers and 14 per cent in younger children. However, fast food-loving youngsters were more likely to have severe asthma, rhinitis (inflammation inside the nose) and eczema. Teenagers who ate fast food, such as burgers, three or more times a week had an almost 40 per cent higher chance of having severe asthma, while children aged six to seven were 27 per cent more likely to have the condition.

think energy. As you exhale, think calm

5 Repeat 10 times

WELLBEING

According to a study in the Environmental Science & Technology journal, exercising outdoors, surrounded by nature, has a positive effect on people’s mental wellbeing both in the short and long term. The study found that the great outdoors benefits both your self-esteem and your mood - and for reasons yet to be understood, the effects are amplified when you’re around water.

40ºC

3 Hold for a count of

five, then slowly exhale, lowering your arms

EXERCISING OUTDOORS BENEFITS MENTAL WELLBEING

YOUR BODY

WORK

Please don’t be seated If you spend long periods of time sitting down, you might want to stand up more often. Research suggests that sitting down for prolonged periods increases your risk of chronic health problems. The study of 63,000 men aged 4564 years, published earlier this year in the International Journal of Behavioral Nutrition and Physical Activity, found that

people who sat down for between four and eight hours a day were more likely to have a chronic disease such as cancer or heart disease, while those who sat for more than four hours a day were also more likely to have diabetes. If your work is desk-based, there are lots of simple things you can do to get up off that chair: go and talk to colleagues instead of emailing them; go for a walk at lunchtime rather than eat at your desk; and get yourself a glass of water every hour or so, which will help keep you hydrated, too.

www.pruhealth.co.uk/member 9

quitnotes smoking

In a study by the University of Southern California, cinemagoers were given either stale or fresh popcorn – and out of habit, those who regularly enjoyed popcorn at the flicks ate as much stale as those with fresh. But when they were placed in a room, those with the stale snack realised their treat was past its sell-by date and stopped. When we do something out of habit, we don’t think about it - if you want to stop your bad habits, make changes to your routine, too.

WEIGHT LOSS

NO-BREAKFAST EXERCISERS BURN UP TO 20% MORE FAT According to research by the University of Northumbria, we can burn more body fat by exercising in the morning on an empty stomach. In the study, published in the British Journal of Nutrition earlier this year, participants who exercised after an overnight fast burned almost 20 per cent more fat compared to those who had eaten breakfast before their physical activity. The researchers also found that during the day they didn’t consume additional calories, or experience increased appetite, to compensate for the earlier activity they performed in a fasted state, having not eaten since the evening before.

HOW TO

Kick your bad habits Whether you want to cut down on alcohol or quit smoking, there are simple steps you can take to kick those bad habits for good...

PSST!

Walk this way and see what you find... Take part in a Great British Walk and you can discover some of the nation’s best-kept secrets, while reaping the health benefits of walking. Between 1 September and 3 November, the National Trust, in partnership with PruHealth, is aiming to get the nation out and about with guided walks and downloadable trails that take visitors to special places that can only be accessed on foot. For details, visit: www.nationaltrust.org.uk/greatbritishwalk details.

BREAK THAT ROUTINE

A study in the Public Library of Science journal PLOS One has shown that despite being around 40 per cent smaller than non-organic tomatoes, organic ones have higher nutrient levels: the concentration of vitamin C in organic tomatoes was as much as 57 per cent higher than in nonorganic fruit. FAMILIES

MOTHER KNOWS BEST

A new survey of Mumsnet users by PruHealth has found that many mums in the UK are anxious that their family isn’t eating well or exercising enough. Almost half of those surveyed said they would like their family to eat healthier foods, while more than 40 per cent would prefer it if their family exercised more. Our advice: cook a healthy BBQ (see page 20) and take them swimming – see our guide on page 16!

DON’T TRY TOO HARD

Willpower may be limited, according to a study by Case Western Reserve University. In an experiment with 67 students, researchers placed a bowl of cookies and a bowl of radishes on a table. Some were offered cookies, others radishes, then they were asked to complete a puzzle. Those who’d controlled their impulse by not eating the cookies gave up sooner – suggesting they had used up a limited resource, impairing their ability to persist. Be realistic about your goals. You’re more likely to succeed if you cut your bad habits one at a time.

Small but smarter?

BE PATIENT

In a study published by the European Journal of Social Psychology, 96 volunteers were asked to choose a behaviour to carry out in the same context every day for 12 weeks. The results showed some people taking just 18 days to learn their new habit while others took 254 days! So don’t be put off if you don’t manage to change your habits overnight. If you’re a smoker who wants to quit, we can help. With Vitality we give you 75 per cent off Allen Carr’s Easyway To Stop Smoking course. Find out more here: www.pruhealth.co.uk/allencarr

MEMBERS

12,065,053 Vitality points earned by members so far in 2013. YOUR HEALTH

22% The reduction in the risk of stroke in older adults as a result of having a greater purpose in life. Researchers at the University of Michigan studying 6,739 adults over the age of 50 found a lower risk of stroke to be linked with high levels of “directedness” and defined goals. www.pruhealth.co.uk/member 11

quitnotes smoking

HIGH-SPF SUNSCREENS CAN BE MISLEADING

SKINCARE

BARBECUING

77ºC

The Environmental Working Group (EWG) has found that many studies suggest people are misled by the claims on high-SPF (sun protection factor) sunscreen bottles. The EWG says that sunbathers often assume they get twice as much protection from SPF 100 as from SPF 50 but that in reality the extra protection is negligible – properly applied SPF 50 should block out 98 per cent of sunburn rays while SPF 100 blocks out 99 per cent. Another issue is that a sunscreen’s SPF primarily shows its protection against UVB rays - not UVA rays, which penetrate the skin more deeply. Sunscreen users may not be aware that in the UK, UVA protection is displayed on a bottle by a UVA rating of up to five stars, indicating the percentage of UVA radiation absorbed by the sunscreen in comparison to its UVB protection. Another problem highlighted by the EWG is that high-SPF product users, perhaps with a false sense of security, tend to stay in the sun longer. Sunscreen users also commonly apply a much thinner coating than recommended on the packaging. See page 48 for our advice on summer skincare. HEALTHY EATING

4 ways to use less salt FITNESS

People enjoy exercise more than they think Participants in a study by the University of British Columbia significantly underestimated how much they enjoy exercising. The study found that this was largely due to them placing disproportionate weight on the beginning of a workout, which is usually the worst bit. Reminding yourself of that fact might just help persuade you that it will all be worth it once you get going! Convinced? Try our specific body-part summer toning exercises starting on page 40.

12 www.pruhealth.co.uk/member

Sodium chloride - the technical name for salt - is essential to the body. The sodium in salt helps to transmit nerve impulses and contract muscle fibres, and working with potassium, it balances fluid levels. But we only need a tiny amount of salt – too much can raise our blood pressure, putting us at increased risk of cardiovascular disease. The recommended daily salt allowance for adults is 6g, but research by the Department

of Health suggests that as many as 70 per cent of us are consuming too much – the average British adult consumes 8.1g per day. The same research also indicates that men have a much saltier diet than women, consuming 9.3g of salt per day compared to 6.8g for women. But you needn’t worry that cutting down on salt will affect the taste of your food, there are plenty of other ways to add flavour...

USE SPICES AND OTHER FLAVOUR ENHANCERS Spices, dried and fresh herbs, roots such as garlic and ginger, citrus fruits, vinegars and wine all add flavour to food

SEAR, SAUTÉ AND ROAST Searing and sautéing food adds flavour, while roasting brings out the sweetness of many vegetables, as well as the taste of fish and chicken

COOK WITH HEALTHY FATS Using healthy fats, such as roasted nuts, avocados, and olive and sesame oils, can add rich flavour to food

AVOID BREAD Bread often contains salt for flavour and to ensure that the dough rises. Get your wholegrains from other sources such as oats

That’s the minimum internal temperature that a chicken breast needs to be cooked to in order to destroy harmful bacteria. Burgers made of ground beef, and all cuts of pork, should reach 71ºC. Undercooking is just one of the reasons why summer barbecues can lead to food poisoning, but they can all be avoided. See page 20 for our BARBECUE DOs and DON’Ts, and directions to the Vitality Member Zone for loads more healthy cooking tips.

SKIPPING

It works for schoolgirls and boxers...

Every summer, about a quarter of Britons who travel abroad fall ill. Common problems include holiday tummy – see p60 for advice.

FIGHT THE BITES

parkrun events PruHealth members have taken part in since January. Turn to page 54 to do the next one!

RUNNING

1,846

MOSQUITOES The way our sweat smells may explain why some of us end up covered in mosquito bites while others are left alone. According to separate studies in Current Biology and the Journal of Medical Entomology, it’s the proportion of compounds – such as carbon dioxide – in the odour that makes it so compelling to the bloodsucking insects.

If you’re looking to lose weight this summer, a skipping rope could be a cheap but effective option. Research has shown skipping to have a greater effect on suppressing hunger than cycling. In the study by the Faculty of Sport Sciences at Waseda University in Japan, published in the journal Appetite, researchers asked 15 men to fast for 12 hours then participate in three trials. In the first one, the men did a skipping exercise for three sets of 10 minutes with five-minute intervals in between, followed by a two-hour rest period. In the second test, they were asked to cycle for three sets of 10 minutes, again with five-minute intervals and two hours of rest. The third trial saw the men rest for the entire 160 minutes as a control. When the researchers measured the men’s appetites, they found that while both skipping and cycling helped to suppress appetite during and after exercising, skipping - as a weightbearing exercise - had the greatest impact on keeping hunger pangs at bay during the activity. www.pruhealth.co.uk/member 13

member case study

“With PruCare, I was reassured at every stage” Clive Marshall, 65, is an IT company director from Cheshire. He reveals how PruCare offered him peace of mind when not one, but two life-threatening illnesses struck at the same time

Main photo: Clive was best man at the recent wedding of his partner’s son, Andrew. Right, having a welcome breath of fresh air in April

or a while I’d been having problems with gastric reflux, so PruHealth advised me to see a specialist. This led to several years of routine testing – until on my December 2012 visit, I discovered I had oesophageal cancer. At this point, my surgeon was also concerned by my recent hearing loss so advised me to see another specialist. I did that, and within two days I had an MRI scan of the head. This showed a very serious brain tumour completely unrelated to the cancer. To receive two catastrophic diagnoses in the space of a few days was a big shock. But had I not been with PruHealth, I wouldn’t have known about either, and I might not know now. As soon as I was diagnosed with cancer, the PruCare service kicked in, and I felt sure that, no matter what happened to me, it would be well managed.

Within a week, a brain operation was carried out by the most eminent brain surgeon in my area, operating from the very best neurological hospital, with the very best tools. I was in and out of hospital in just 30 hours, which is absolutely phenomenal. This allowed me to enjoy a very happy Christmas with the family. At the following consultation, I discovered that my brain tumour was not good news. My surgeon told me that despite his eradicating at least 99 per

“As soon as I was diagnosed with cancer, the PruCare service kicked in...”

cent of the tumour, it could easily come back over time. Yet, having no significant symptoms and knowing nearly all the tumour had been removed still gave me great relief. The surgeon’s view then was that I should have the oesophageal operation a few weeks later. This operation was swift but there were massive complications eight days later and I was in hospital for four weeks. Throughout this period, my PruCare case manager was in constant touch with my partner Christine and always seemed to understand the nature and progression of my treatment. “Don’t worry. Everything’s covered,” she kept saying. We were both reassured that at no point during any of this treatment would we have to worry about payment. Six weeks of radiotherapy and chemotherapy then followed with very few problems. And, of course, it was all covered by PruHealth. I even felt that, if Christine or I had wanted psychological support, we would have got that, too. The entire PruCare team was very supportive throughout. Whenever I rang up, the result was always helpful, positive and instantaneous, and I was reassured at every stage. Everything was very well thought-through and extremely well organised. My condition now is that I have some trouble walking and require significant ongoing consultant support and treatment - but in May I was delighted to be well enough to attend the wedding of Christine’s son, Andrew, on a lovely day. To anyone wondering about whether to become a PruHealth member, I would say don’t think about it – just do it. People of 65, 25, even four years old get the same problems as I’ve just had. It might be a small risk, but it’s a risk you don’t want to take. www.pruhealth.co.uk/member 15

swimming

the pool – just 30 minutes three times a week helps to build muscle and burn fat, which results in a toned silhouette, says Woolrich. “Swimming elevates the heart and metabolic rate – the rate at which food energy is burned. Because it’s a form of resistance training, a by-product of regular swimming is improved muscle tone,” she explains. The extra muscle mass you gain from regular exercise further increases your metabolic rate, both at rest and during exercise (since muscle tissue is more metabolically active than fat tissue), meaning you continue to burn calories long after you’ve stepped out of the pool, which is a great feeling.

Get in the swim

The ultimate all-in-one fitness package No other workout burns calories, Why water works may not have the get-up-and-go boosts metabolism and firms every Itconvenience of running, but because muscle in your body (while being gentle it’s a non-impact activity, it’s the perfect on your joints) better than swimming. low-risk workout, whether you’re injured, So what are you waiting for? Jump in! overweight, pregnant, young or old, says

ou need look no further than the Olympic swimmers to see how water can carve a perfect body – Great Britain’s Michael Jamieson, South Africa’s Chad le Clos and the USA’s Missy Franklin all boast toned, hard bodies. But with swimming, you don’t have to be an Olympic medallist to get the body you want. When US researchers compared recreational fitness swimmers with nonswimmers, they found that swimmers of all ages had more lean muscle and trimmer waists and hips.

Sports Science Institute of SA (SSISA) biokineticist and swimming enthusiast Kim Woolrich. “Swimming is a total body workout and a great form of both cardiovascular and resistance training, as the arms make wide arcs and the legs scissor constantly to propel you against the force of the water. It also improves joint movement and flexibility, especially in the upper body. Completing laps in a pool is not only an excellent source of aerobic activity – meaning it works your heart and lungs – but thanks to the resistance of the water, it’s also a great strength-training workout.”

Dive in – and lose yourself

If you’re looking to shift weight (and let’s face it, most of us are), swimming should feature in your exercise regime. And you don’t need to spend hours in

On the starting block

Most beginners hit the pool with high expectations, jumping into the water with bold plans to swim endless laps. “Four minutes later, they’re inevitably hanging onto the edge, feeling completely defeated, unable to take another stroke,” says Joey Calhau, head coach at Seals Swimming. That’s because training in water requires your cardiovascular system and muscles to work differently than they do on land. Your lungs have to adjust to a new way of breathing and unlike any other form of exercise, swimming requires every muscle in your body to work together to keep you moving and staying afloat. “The key to an effective swim routine is splitting it into shorter segments, mixing in a variety of work and rest intervals, and using different strokes, drills and intensities,” says Calhau. “It’s more interesting, and a better workout,” he says. If you’re a

total novice, it’s best to enlist the help of a coach, who’ll not only ensure your technique is spot-on and help get you comfortable in the water, but will also help to eliminate bad habits.

Different strokes

Swimming features four strokes: freestyle, breaststroke, butterfly and backstroke. It increases flexibility, because it encourages the swimmer to extend their limbs (especially the arms) beyond their normal range of movement. This should be done gradually to prevent injury, explains Calhau.“To overcome the resistive force of water, your body position should be as close to horizontal as possible (core strength is needed here), with your head position low. An effective kick is crucial for maintaining your trunk stability and body position,” he adds. For great forward propulsion, he says, an effective pull – which combines acceleration through the pull with maintaining a long stroke length – is key. Rotation of the trunk (instead of swimming flat) is also important. Finally, getting your timing right, especially when to breathe, will bring it all together, and over time, it comes naturally, explains Calhau. You can invest in equipment to help make the most of your water workout. Fins will help strengthen your legs; hand paddles increase resistance, working the chest muscles and arms harder; kickboards isolate the major muscles in your legs, working them harder; and pull buoys (foam pieces you clamp between your thighs) keep you horizontal, allowing

your arms to work. But, cautions Woolrich, flippers or fins should only be used as a training aid – often beginners become completely dependent on them. It’s ideal to use when doing drills, focusing on technique or kicking only, but they should never be used for your entire swim session. Experts agree that there are countless psychological benefits to swimming regularly. Learn to relax and swim with a very low effort – though this may seem tricky at first. Let your mind wander, focusing on nothing but the rhythm of your stroke. This form of meditation can help you to gain a feeling of calm and leave your water session refreshed and ready to go on with the rest of your day. Beside the physical benefits that regular exercise brings, such as improved mood and better sleep, swimmers often find indirect benefits, such as better time management, self-discipline, goal setting and an increased sense of self-worth, confirms Woolrich.

TRACK YOUR HEART RATE AND EARN VITALITY POINTS

Wherever you choose to swim you can track your heart rate and earn Vitality points by wearing a Polar device that’s designed for swimmers. FIND OUT MORE: www.pruhealth.co.uk/polar www.pruhealth.co.uk/member 17

swimming

GET A PLAN

Lap swimming is far more productive (and a whole lot more fun) when you have a training plan, such as this beginner-friendly one designed by SISSA’S Kim Woolrich

A BEGINNER’S SWIMMING WORKOUT Option 1 800m Warm-up 100m any stroke 2 x 25m one-arm 25m freestyle (anything) 2 x 25m catch-up 25m freestyle

Option 2 900m Warm-up 100m any stroke 3 x 25m one-arm drill 25m freestyle 25m catch-up 25m freestyle

Option 3 1km Warm-up 100m any stroke 4 x 25m drill 25m freestyle 25m kick, 25m catch-up 25m freestyle

Option 4 1km Warm-up 200m any stroke 4 x 25m kick 50m freestyle 4 x 25m building up speed

Main 4 x 25m kick 25m freestyle 8 x 25m high effort with 30 seconds rest

Main 4 x 50m medium effort with 45 seconds rest 4 x 50m high effort with one minute rest

Main 4 x 100m medium effort with one minute rest 4 x 25m high effort with 30 seconds rest

Main 50m, 100m, 50m medium-high effort with 45 seconds rest in between

Cool-down 100m any stroke

Take to the open water

Option 5 1.2km Warm-up 200m any stroke 4 x 25m kick 50m freestyle 25m kick Main 5 x 100m medium-high effort with 45 seconds rest in between Cool-down 100m any stroke

Option 6 1.5km Warm-up 200m any stroke 4 x 25m drill 50m freestyle 25m kick, 25m catch-up 25m freestyle Main 2 x 200m medium effort with one minute rest 4 x 100m high effort with 45 seconds rest Cool-down 100m any stroke

WORKOUT KEY FREESTYLE (ANY STROKE YOU LIKE) ONE-ARM DRILL One arm stays outstretched while the other completes a full stroke. Breathe every 2-3 strokes. Change arms after one length. CATCH-UP FREESTYLE The lead arm waits in the front of the stroke until the following arm catches it in the front, before the first arm begins the stroke again. KICK Focus on your legs – try holding a float in front of you to help you do this. FREQUENCY Rotate through the swim sessions – aim to do 3-6 sessions a week.

If you’re ready to graduate from your safe, slightly heated indoor pool to the unpredictability of the open water, there’s no better time of the year to take to the sea – or a secluded lake or babbling river – than in summer. It’s been proven that swimming in chilly water lowers blood pressure, cholesterol and fat storage...and increases the libido. The growing interest in triathlons has meant that open-water swimming is one of the fastest growing pursuits (see page 26 for more on triathlons). So take the plunge, but not before noting these safety tips from Terry Griffin of the Cape Long Distance Swimming Association: 18 www.pruhealth.co.uk/member

� Don’t swim alone or without a

‘spotter’. Open-water sea swimming can be dangerous. Never discount the fact that you may need rescuing and always put your safety first. � Be prepared for a change in conditions. Check the weather before starting any long swim.Buy a wetsuit if you’re planning to swim regularly. � Speak to locals to find out about hazards such as strong currents and rip tides. If possible, follow local swimmers into the water. � Adjust your stroke so you don’t stray off course. Learn to look up and check your position every few minutes.

Swim your way strong Try this routine regularly in the pool - and you’ll soon be firmer and fitter than ever This plan combines deep-water running and whole-body exercises to make you toned and lean from head to toe. Deepwater running blasts almost as many calories as a jog on dry land: studies have found that running in water keeps you just as fit, but without the impact. The programme is aimed at beginners as well as advanced water enthusiasts and can be completed in 35-50 minutes (in a 25m pool). You’ll need access to a pool that allows you to be in the water up to your hip and/or chest. Start with a warm-up of water jogging – walk or jog 3-4 laps for five minutes.

LEGS AND BUM STANDING KICK BACKS � Stand facing the pool wall, hold onto the side of the pool with straight arms � Bend both legs slightly � Start by raising your right leg forward and then swinging it back gently � Keep your supporting leg bent, repeat on left leg � Tighten your glutes and abs to prevent you arching your back Do: 8-15 reps, 3-5 times over (depending on your fitness level)

ADVANCED Don’t try option 5 and 6 until you can comfortably manage 1km three times a week. PROGRESSION More advanced swimmers can increase the number of repeats. Build up to 2km swim sets. � Train for time – not distance. In open

water, you’ll find that although you’ve been swimming for long periods, the actual distance you cover is fairly short due to currents and tides. � Get good-quality goggles and a swimming cap. They should fit well and be comfortable.

3 TIPS... ...TO INCREASE YOUR HEART RATE 1. Add a few laps of swimming or water jogging between each exercise 2. Start off with slow movements; once you’re more comfortable you can increase speed of movement for extra sweat 3. Remember to practise correct breathing: exhale when contracting the muscle and inhale when releasing

ARMS LATERAL RAISES � Stand in the water allowing the water to level at shoulder height, with your arms hanging at your sides � Start raising your straight arms out to the sides to shoulder height, and bring back down � Keep your shoulders relaxed Do: 8-15 reps, 3-5 times over (depending on your fitness level)

ABS WAIST TRIMMER � Stand with your back against the pool wall, arms resting on the side of the pool � Bend your knees and raise your legs until your thighs are horizontal � Swing your knees to the right and left, and back to the centre � Keep your back against the wall, and tighten your abs to prevent arching your back Do: 8-15 reps, 3-5 times over (depending on your fitness level)

TOTAL BODY STRETCH COOL-DOWN � Facing the pool wall, hold on to the side of the pool � Lift both your feet and press them against the pool wall � While exhaling, extend your knees as far as you can � The higher you lift your legs against the pool wall, the more intense the stretch Do: Three stretches of 30 seconds each

WHY WE LOVE SWIMMING

� In water, your weight is partially supported

and your movements slowed, so you are less likely to injure yourself �W ater offers a constant, gentle resistance allowing the intensity to be varied to suit all fitness levels � T he decreasing effect of gravity allows the joints to move more easily through a wider range of motion and improve flexibility

DOES YOUR LOCAL VIRGIN ACTIVE HAVE A POOL?

If you’d like to join, you can get 50% off flexible monthly gym membership fees. A separate joining fee may apply. If you’re an individual member, you need to activate Vitality Plus to enjoy this benefit. FIND OUT MORE: www.pruhealth.co.uk/virginactive www.pruhealth.co.uk/member 19

eat better

How to have a

healthy barbecue

DON’T spread germs

DON’T start cooking before the BBQ is ready

DO wrap food in foil It can protect it from getting over-charred and stop it falling apart. Try wrapping tomatoes with garlic and onion or par-boiled potatoes with herbs and olive oil.

Wait until the charcoal has burnt down to make sure it’s stopped smoking and is hot enough to cook food properly. It should look like ash - white with red glowing embers. If you’re holding your own barbecue, light it half an hour to an hour before the guests arrive.

Have plenty of clean tongs, plates and chopping boards ready so you don’t use the same ones to handle raw meat as the ones you use for food that’s been safely cooked. Wash hands before and after handling food to avoid contamination – if you are away from fresh water, have a bag of wipes handy. Keep different batches of food separate on the barbecue to reduce the chance of crosscontamination. If you can, clean the grill with a stiff wire brush every time you take off a batch.

DO plan ahead If you are holding your own barbecue, you can fully or partially pre-cook food indoors in the oven or microwave to reduce the time it needs to be barbecued – especially larger cuts like a leg of lamb or rack of ribs that take longer to cook. Once it’s ready, pop it straight onto the barbecue for a few minutes to give it that barbecue flavour and make it crisp.

DO defrost first Thaw frozen meat and poultry thoroughly before you barbecue it. Thaw overnight in the fridge or thaw sealed packages in cold water. Only defrost it by microwave if you are ready to barbecue it immediately afterwards.

DON’T forget BBQ can be part of a Vitality healthy meal plan Create one every six months and we’ll give you 50 Vitality points! Not sure what we’re on about? Find out more in the Member Zone: www.pruhealth.co.uk/mealplan

DO keep it cold Make sure food you buy for the barbecue, especially meat and poultry, reaches the fridge as soon as possible (within an hour on a hot day). Only take it out of the fridge when you are ready to cook it. If you buy it more than a day or two beforehand, it’s best to freeze it.

DO make sure sausages, burgers and chicken are cooked

BONUS NECTAR POINTS WHEN YOU BUY HEALTHY FOODS AT SAINSBURY’S And we’ll reward you with Vitality points. FIND OUT MORE: www.pruhealth.co.uk/allpartners 20 website www.pruhealth.co.uk/member address contact number

Food-poisoning germs will multiply if you leave salads, sandwiches, milk, yoghurt, cooked rice, other cooked meat or cream-based puddings out of the fridge for more than a couple of hours. And definitely don’t leave them out in the sun.

PICTURE CREDIT

DON’T bring salads out too early

Charred on the outside needn’t mean cooked on the inside. You shouldn’t be able to see any pink meat and it should be piping hot in the centre. Juices should be clear. Do turn the meat but don’t keep moving it around constantly as it will be less likely to cook through. Take one of a batch of sausages or burgers off the barbecue first and cut it in half on a clean chopping board to test it before removing the rest.

DON’T overindulge on barbecued meat There is some evidence that cooking meat such as beef, pork or lamb as well as chicken and fish at high temperatures produces chemicals that cause changes in DNA that may increase the risk of cancer. Harvard Medical School recommends barbecuing smaller pieces of meat as they will cook more quickly.

contact number website address 21

...and keep it lean

anaging your weight can be a challenge around a barbecue that just keeps on giving! In its favour, a barbecue is all about grilling rather than frying, but when food is served sporadically, portion control can be difficult. However, although for meat-eaters the smell of sizzling sausages, burgers and kebabs may seem impossible to resist, a few careful choices will help make sure you enjoy the food without unintentionally overindulging. Handy hints for hosts If you’re holding your own barbecue, as well as serving up the traditional meat, include healthier options such as vegetable kebabs, corn on the cob and baked potatoes. Consider making your own burgers using leaner meats. Dress salads

in lemon juice and balsamic vinegar rather than lashings of full-fat dressing and oil – leave other dressings on the side so guests can add their own. Make a big fruit salad for dessert and serve with frozen yoghurt rather than fresh cream or ice cream. Barbecued fruit kebabs are delicious too. Great for guests If you’re going along to a barbecue as a guest, take healthier food and drink with you so you know there will be something there you are happy to have. Instead of fattier meat such as steak or pork, choose skinless chicken, seafood or fish – trout and monkfish cook well on a barbecue, as do prawns and chicken breasts. Avoid potato salads that are more mayo than potato – the same goes for coleslaws swimming in salad cream.

WEIGHTLOSS WINNERS

500

c a lo r i

es That’s h ow man y you’ll fi a bottle nd in of for thos wine so watch o e empty ut calories! medium One -size gla ss (175m has abo l) ut 125 a n d a pint of lager or cide about 20 r 0.

BALANCE YOUR PLATE Start by picking a smaller size plate (and a smaller glass too). Rather than filling it up with meat, save some space for salad and vegetables. And remember that not every sausage or burger needs to be in a bun! Don’t hold onto your plate for longer than you need to so you’re not tempted to keep filling it up. WATCH THE SAUCE If you’ve gone to the trouble of making healthier choices from the barbecue, it would be a shame to ruin it by piling on the calories in sauces. Select a low-fat mayo or salad dressing and only have a small squirt of ketchup or barbecue sauce rather than a large dollop. THIRSTY? Being out in the sun can make it tempting to grab another beer or glass of wine to cool you down. But as well as adding to the calories, these will end up making you more dehydrated – leading you to drink even more. If you’re drinking booze, have plenty of water or sugar-free soft drinks in between. Water down your wine too by making spritzers – just add sparkling water or soda to the glass.

Lots more in the Member Zone For more advice on having a healthy barbecue, visit the Member Zone. Here’s some of the extra content you’ll find:

LIGHTING UP Close-up shots of a BBQ in action show you when it’s safe to start cooking.

SEE MORE: 22

www.pruhealth.co.uk/member

TESTING, TESTING Find out how to check your chicken so you know it’s properly cooked.

SEAFOOD SAFETY See what prawns look like when they are ready to eat and when they’re not!

www.pruhealth.co.uk/vitalitymagazine

working well

workplace wellness

Who Are Britain’s Healthiest Companies?

Photograph by Geoff Waugh for HOY

SO…WHAT DOES HELP PruHealth, in partnership MAKE A DIFFERENCE? with The Telegraph and From all the initiatives run across the Mercer, have just announced participating companies, these 10 areas the first winners of Britain’s were shown to have a positive impact on Healthiest Company. Find out workplace health... Discounted gym membership to who came out top in all the encourage employees to exercise categories and what’s been shown to make a difference to Talks by nutritionists, dieticians and other experts on healthy living workplace wellness

Developed by Sir Chris Hoy Exclusively at Evans Cycles www.hoybikes.com | @hoybikes

bsenteeism costs British businesses over £32 billion a year with over 131 million days lost to sickness absence, so we could certainly do more to keep ourselves healthy. Through Vitality, you already have access to tools, discounts and rewards to help you stay healthy in your own time but many of us spend a lot of our time in the workplace…so what is your company doing to help you stay healthy? Britain’s Healthiest Company is the first initiative of its kind in the UK, the aim of which is to understand how healthy Britain’s workers really are and to investigate what initiatives are making a big difference to workplace health, and to reward companies that have put steps in place to help their workforce get healthier.

1 2 3 4 5 6 7 8 9 10

Healthy eating information in the kitchen, canteen or dining room Information on the effects of drugs and alcohol, and sources of support

Encouraging staff to use the cycle-to-work scheme A smoking cessation course or resources to help people quit

Onsite lunchtime/evening exercise classes such as yoga or pilates

THE WINNERS

The awards covered the following categories: Most Smoke Free, Most Active, Healthiest Diet and Most Healthy Workplace as well as the overall award of Britain’s Healthiest Company. The winners are:

Mid-sized:

Companies with under 1000 employees eligible to complete the survey Britain’s Healthiest Company Adidas Most Healthy Workplace Adidas Most Smoke Free D B Apparrel Healthiest Diet The International Tennis Federation Most Active Sweaty Betty

Large:

Companies with over 1000 employees eligible to complete the survey Britain’s Healthiest Company Quintiles Most Healthy Workplace Quintiles Most Smoke Free Nomura International plc Healthiest Diet Nomura International plc Most Active Nomura International plc

Rest breaks for staff who are engaged in repetitive tasks Raising awareness among employees of mental health issues Changes to office layout to promote a relaxed and effective atmosphere

VITALITY TIP If you’re interested in getting healthier, you’ll probably find that quite a few of your colleagues are too. You don’t have to wait for your company to make the changes, if you’re going for a healthy walk at lunchtime why not invite a friend? In no time at all you could have a walking group!

You can now register your interest to take part in Britain’s Healthiest Company 2014. Ask your company to enter and find out how healthy your workplace is.

FIND OUT MORE:

www.britainshealthiestcompany.co.uk

www.pruhealth.co.uk/member 25

triathlon get fitter

Your 8-week triathlon training plan

Swim, cycle, run

THE PERFECT SWITCH Transitions can be intimidating for first-time triathletes, but this is one area where preparation – not fitness – is the key to success. � Pool to bike Rehearse the change from swim to cycle/running kit to help you save vital minutes during the race � Bike to run As you approach the end of your session and get ready to run, stay in an easy gear at a high cadence to save energy and stop your legs turning to jelly � Keep calm Transitions take longer if you panic or rush. Try to stay calm and most importantly, enjoy!

he triathlon has grown in popularity over the last few years and it’s easy to see why it’s becoming the fitness test of choice. Training for three different disciplines gives your body a complete workout, while the variety of training stops it from becoming dull and repetitive. Becoming a fit and competent runner, swimmer and cyclist also opens up a range of events where you can test your fitness.

THE PLAN

An entry-level triathlon involves a 600m swim, a 20km cycle and a 5km run – and the primary aim of any first-time athlete is to cover the distance and finish. Top triathlete Donovan van Gelder has designed this eight-week triathlon plan with someone who can swim for 20 minutes, cycle for half an hour and run for 20 minutes at a leisurely pace in mind. Not able to do that yet? Don’t worry, just repeat Week 1 two or three times before you move on to Week 2.

ng! d Go alo un tes from aro

athle Over 5,000 be competing in the ill w d rl n Grand the wo orld Triathlo from W h lt a e H Pru takes place Final, which ber on the same m 11-15 Septe e London 2012 th s a e rs u t. co ames even Olympic G . w w w t a re o Find out m rg thlon.o london.tria

Get the kit You’ll need a bicycle, running shoes, swimming goggles and a swimming cap as well as race clothing. It’s also worth investing in a wetsuit and cycling shoes.

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

MONDAY Swim 6 x 100m at a steady pace TUESDAY Cycle Intervals on a flat road: 4 minutes, 3 minutes, 2 minutes with easy 4-minute recovery cycling in between WEDNESDAY Run Vary your intensity and speed (known as ‘fartlek’) on a flat road for 4km. Run for 6 minutes at race pace, with 1 minute easy running after every 6 minutes THURSDAY Cycle Ride with effort that doesn’t tire you out quickly (tempo) on an undulating road for 30 minutes at around 90% perceived effort. Refer to heart rate and power metres after the session FRIDAY Swim 500m continuous fartlek as follows: 100m easy, 25m hard, 75m easy, 50m hard, 50m easy, 75m hard, 25m easy, 100m hard SATURDAY Cycle 1 and a half hour ride on a flat-toundulating route at 60-70% of your maximum heart rate for at least 75% of the time SUNDAY Run 40 minutes on a flat-to-undulating route. Start relaxed at 65-75% of your maximum heart rate for 10 minutes. Then 10 minutes at 70-80%, the next 10 minutes at 75-85%, and the final 10 minutes go easy to finish

MONDAY Rest day TUESDAY Swim 4 x 150m at a steady pace WEDNESDAY Run Tempo for 20 minutes. Start easy, then pick up your tempo until you’re running at 85-90% of your maximum heart rate and hold that until 3 minutes to go, then cool down THURSDAY Cycle 1 hour on a hilly route. 80-90% perceived effort on the hills and easy elsewhere. Stay in the saddle on the hills FRIDAY Swim 1,000m fartlek continuous as follows: 200m easy, 50m hard, 150m easy, 100m hard, 100m easy, 150m hard, 50m easy, 200m hard SATURDAY Cycle 2 hours on a flat-to-rolling route. First hour relaxed, then pick up your effort for the next 30 minutes and ride at your perceived race pace. Ease up for the last 30 minutes Run Easy for 5 minutes straight off the bike with a quick transition SUNDAY Run 1 hour relaxed on an easy route at 65-75% of your maximum heart rate

MONDAY Swim 4 x 200m at a steady pace TUESDAY Cycle Intervals on a flat road: 2 minutes, 3 minutes, 4 minutes with easy 4-minute recovery cycling in between WEDNESDAY Run Fartlek on a flat road for 6km. Run 5 minutes at race pace with 1-minute easy recovery running after every 5 minutes for 6km THURSDAY Cycle Tempo on an undulating road for 30 minutes FRIDAY Swim 500m fartlek as follows: 100m easy, 25m hard, 75m easy, 50m hard, 50m easy, 75m hard, 25m easy, 100m hard SATURDAY Cycle 2 hours on flat to undulating route at 60-70% in light gears SUNDAY Run 45 minutes on an easy route. Start easy at 65-75%, then work up to 75-85%

MONDAY Rest day TUESDAY Swim 3 x 250m at a steady pace WEDNESDAY Run Tempo for 20 minutes THURSDAY Cycle 1 hour on a hilly route. After a warm-up pick up your effort so you’re riding a constant 80-90% perceived effort for the ride. This will result in your holding back slightly on the climbs and pushing the downs FRIDAY Swim 1,000m fartlek as follows: 200m easy, 50m hard, 150m easy, 100m hard, 100m easy, 150m hard, 50m easy, 200m hard. Should be faster than the previous time SATURDAY Cycle 2 hour ride on a rolling route as follows: 30 minutes easy at 60-70%, 30 minutes steady at 70-80%, 30 minutes hard at 80-90%, 30 minutes easing up to cool down SUNDAY Run 1 hour endurance run at a steady pace at 65-75% of your maximum heart rate on an easier route. Experiment with hydration options, clothing and equipment

MONDAY Swim 3 x 300m at a steady pace TUESDAY Cycle Intervals on a flat road or indoor trainer: 2 minutes, 3 minutes, 4 minutes, 3 minutes, 2 minutes with easy 3-minute recovery cycling in between WEDNESDAY Run Fartlek on same route as two weeks ago. Run 4 minutes at race pace with 1-minute easy recovery running after every 4 minutes for 4km. Aim for a better overall time THURSDAY Cycle Tempo riding on an undulating road the same as two weeks ago, competing with your time as before FRIDAY Swim 2 x 500m fartlek with 2 minutes rest in between. 500m continuous as follows: 100m easy, 25m hard, 75m easy, 50m hard, 50m easy, 75m hard, 25m easy, 100m hard SATURDAY Cycle 2 hour ride on flat to undulating route at 60-70% in light gears Run 10 minutes straight off the bike with a proper transition SUNDAY Run 1 hour on easy route at 65-75%

26 www.pruhealth.co.uk/member

WEEK 6

MONDAY Rest day TUESDAY Swim 2 x 400m at a steady pace WEDNESDAY Run Tempo for 20 minutes, but faster than your previous run THURSDAY Cycle 1 hour on a hilly route. Hard on the hills and easy elsewhere. Hit the hills at 100% perceived effort. Stay in the saddle FRIDAY Swim 1,000m fartlek as before SATURDAY Cycle 2 hour endurance ride on a hilly route. Maintain heart rate at 60-70% for as much as possible SUNDAY Run 1 hour on an easy route. 30 minutes easy at 65-75% of your maximum heart rate, 20 minutes at your perceived race pace effort, ease up for the last 10 minutes

WEEK 7

WEEK 8

MONDAY Swim 2 x 500m at a steady pace TUESDAY Cycle Intervals on a flat road or indoor trainer: 4 minutes, 3 minutes, 2 minutes, 3 minutes, 4 minutes with easy 3-minutes recovery cycling in between WEDNESDAY Run Fartlek on same route as 2 weeks ago. Run 3 minutes at race pace with 1-minute easy recovery running after every 3 minutes for 4km. Aim for a better overall time for the 4km THURSDAY Cycle Tempo riding on an undulating road the same as two weeks ago, competing with your performance as before FRIDAY Swim 2 x 500m fartlek with 2 minutes rest in between. 500m continuous as follows: 100m easy, 25m hard, 75m easy, 50m hard, 50m easy, 75m hard, 25m easy, 100m hard SATURDAY Cycle 1 and a half hour ride on flat to undulating route at 60-70% in light gears Run 20 minutes straight off the bike with a proper transition SUNDAY Run 1 hour relaxed at 65-75% on an easy route

MONDAY Rest day TUESDAY Cycle 1 hour light spinning on an easy route or trainer in light gears WEDNESDAY Swim 40-60 minutes of easy swimming with emphasis on technique THURSDAY Run 30 minutes relaxed on an easy route FRIDAY Rest day SATURDAY Swim 30-40 minutes of easy swimming at the race venue SUNDAY Race day

VITALITY BENEFIT: UP TO 50% OFF A NEW BIKE WITH EVANS CYCLES We’ve teamed up with Evans Cycles to give you a rebate of up to 50% on the price of a bike. If you’re an individual member, you’ll need Vitality Plus to get this benefit. FIND OUT MORE: www.pruhealth.co.uk/evans www.pruhealth.co.uk/member 27

20877

There are only eight weeks to go until the PruHealth World Triathlon Grand Final in London and while that’s not enough time to win you a place on the podium, you can still train for an entry-level triathlon with our eight-week plan

member case study

“Vitality has benefits for every part of my life” Katie Emslie, 28, is an account manager from London. She explains how she’s getting the best out of the Vitality programme Katie is currently at Gold status, but she’s got her eyes on reaching Platinum!

he benefits offered by Vitality have got better and better in the six years I’ve been with PruHealth. The discounted Virgin Active gym membership was one of the main reasons I first went online to activate my programme and I’ve since made some big savings on this. It’s great because the gym I use is really close to where I work. I go there as much as I can (depending on my workload) and Pilates is my thing at the moment. I’m a fairly active person so this reduction is a big deal for me. The Champneys spa discount is also very generous, and I’ve used this quite a few times now. As long as you’ve got your card with your membership number on it, it’s as simple as calling them up and choosing which dates you would like to stay. You then get your discounted rate automatically. It’s not a faff at all! I’ve also made savings on Eurostar trips to Paris, at Cineworld cinemas, and at Sainsbury’s, where I get points for the healthy food I buy. Next on my list is Sweatshop, as I need to get a new pair

“I love the fact that I can pick up points simply for being a nonsmoker”

of trainers. I can buy these at half price thanks to Vitality, and when you consider how much some sports shoes cost, this is really helpful. But there’s a lot more to Vitality than just discounts. I visit the online Member Zone regularly to see where I’m at in terms of status, and it’s quite satisfying to see my points total going up each time I work out or go to the supermarket. The website is easy to navigate and really well displayed and designed, too – plus it encourages me to get and stay healthy. For instance, I love the fact that I can pick up points simply for being a non-smoker. I also go to the Member Zone to use the meal plans, and to read the articles which I find

informative and trustworthy. Of course, Vitality magazine is good for that, too! I’m quite a health-conscious person so I like learning about what kind of foods I should be eating, and reading all the latest health developments. The online health review is interesting. It tells you what your Vitality Age is and where you can improve on bits. You can tailor it around you – maybe you’re trying to reduce stress levels or lose weight; stay the same or get fitter. Vitality gives you specific goals that you can achieve. It also encourages you to keep on top of your health statistics. Without being reminded, you might never think to have your blood glucose assessed, or go for an overall healthcheck. When you see Vitality offering these and other tests as options, it makes you think: “That’s a really good idea. I might go and do that.” I once had a skiing accident that prevented me from running in the London Marathon, so it was a big help to be able to go online to get my claim authorised. It was quick and easy and I never had to chase anybody. The same went for sorting out my follow-up physiotherapy treatments. The following year, I finally got to complete the marathon. It was such a fun day but perhaps once is enough! However, I do still sign up for triathlons and the occasional 5k run. Put simply, Vitality has a great deal of useful information and offers some big savings. It has benefits for every part of my life, and I can’t say I would be as healthy and aware without it. www.pruhealth.co.uk/member 29

YOUR PLAN PRUHM20877

WHAT’S INSIDE:

PRUCARE

THERE FOR EVERYONE WITH PRUHEALTH including: ONE MEMBER’S MOVING STORY

THE NEW VITALITY HEALTHCHECK Knowing your key health measurements has never been easier...

LAUREUS - SPORT FOR GOOD Why we’re delighted to be helping fund their charity projects as their UK Country Patron

VITALITY POINTS How to earn more - and why they’ll help improve your health

USEFUL INFORMATION FOR EVERY PRUHEALTH MEMBER

PruCare. Always there. WITH PRUCARE, PEACE OF MIND COMES AS STANDARD – AND IT’S THERE FOR EVERY PRUHEALTH MEMBER We know how tough it is for someone when they are diagnosed with a complex, life-threatening condition. That’s why all our members can rely on PruCare during the most difficult and stressful times. PruCare provides a dedicated team of doctors, nurses and technical claims associates who aim to make the treatment process as straightforward as possible. Each team is led by a dedicated case manager who will be fully briefed on the member’s particular situation, allowing them to provide appropriate support for the member and their family. The PruCare team will always manage costs without compromising our members’ care. The team will be on hand to facilitate access to a faster diagnosis, to provide information about treatment at home where possible, to

32 www.pruhealth.co.uk/member

explain our NHS Cash Benefit options, and more. The team will also make the best use of PruHealth’s extensive care network of clinical specialists and private hospitals, as well as provide access to the latest drugs and treatments. With PruCare, you can rest assured that no condition is too serious or complex for our expert teams of medical professionals. Best of all, our members don’t have to do anything to activate it – it’s there for everyone who is with PruHealth.

MEMBER’S STORY

“I felt like a person, not a patient”

Gemma Meddings realised the value of PruCare when she was diagnosed with breast cancer at the tender age of just 30... My husband and I - that’s us in the picture below - got engaged in February 2011 and started planning the wedding. The following January, I found a lump and went straight to the doctor’s, and it was in March that I discovered I had breast cancer. We stuck to our plans and got married in August – and that turned out to be halfway through my treatment plan, which involved having a mastectomy, followed by chemotherapy. PruCare kicked in from the moment I was diagnosed. We called PruHealth to say we had this diagnosis and wanted to use our healthcare plan. Later that day, my PruCare case manager Mandy called and said: “I’ll be your point of contact over here, so rather than speak to a different person every time you call up, you’ll come straight through to me. I’ll let you know when everything is approved and whether there’s any problems with the treatment

they want you to have.” Your biggest fear when you’re diagnosed is not knowing whether it’s spread or if it’s contained. You have so many questions, you just want answers straightaway. That’s where I was so lucky having PruCare because they made it all so much quicker. You build up a relationship with your case manager. I spoke to Mandy every couple of days, saying, “I need to get this approved, I need to get that approved”, and she was incredible. She went out of her way to help us as much as she could. If we ever needed anything, we knew we could call her and say, “We’re not sure about this”, and it made the whole process a lot easier. And whenever I spoke to her, she knew what I was having done. I think she could relate it to other cases she had worked on or other people she knew who had been through it. All my treatment was so simple and the team I had were incredible. My consultant would say, “I need to do an MRI scan. I can do it tomorrow.” We would get it approved and I’d be booked in that day for a scan the following day. There was never a problem in terms of treatment.

It all happened so smoothly and effectively. My consultant always made sure I understood what she was suggesting. I never felt that she was treating me as a patient. I was always treated as an individual. She’d always ask about the wedding and how our plans were going. I really felt that everyone took an interest in me as a person. I wasn’t just another cancer patient to them. It’s a difficult time for anyone when you’re diagnosed, no matter how old you are. But at 30, you just don’t expect it at all. My attitude the whole way through was, ‘There’s nothing you can do about it. You’ve just got to get on with it.’ I feel absolutely fine now. The experience makes you appreciate what you have and when you’re stressing about things like work, you realise it doesn’t matter. There are people going through things like this every single day.

Watch Gemma’s interview Simply log in to the Member Zone to see it. FIND IT AT: www.pruhealth.co.uk/vitalitymagazine

www.pruhealth.co.uk/member 33

Go figure KNOWING YOUR KEY HEALTH MEASUREMENTS AND WHAT TO DO WITH THEM IS EASY, THANKS TO THE NEW VITALITY HEALTHCHECK DO YOU KNOW YOUR NUMBERS? Keeping track of the key health indicators that relate to your blood pressure, cholesterol, glucose and Body Mass Index (BMI) will give you a clearer picture of your overall health and anything you need to do to stay healthy.

the healthy range and you pass the nonsmoking test.

The new Vitality Healthcheck is available for a special introductory price of just £15 and it is the easiest way to stay informed and empowered.

HOW TO BOOK It’s easy to book your Vitality Healthcheck online – just log in to the Member Zone and select Vitality Healthcheck from the Health partners menu. Through our partner roadtohealth, you’ll be able to select your preferred date and location, and pay via debit or credit card. They will then send you a reminder by email or text shortly before your appointment.

QUICK AND EASY All that’s involved is a simple consultation of up to 30 minutes in one of our partner pharmacies across the UK, including selected Lloyds Pharmacies and Sainsbury’s Pharmacies. A member of the pharmacy team will take a series of measurements including: ■ Your blood pressure and your resting heart rate ■ Blood profiling, including total cholesterol, high-density lipoprotein (HDL), and blood glucose ■ Height ■ Weight ■ Hip and waist measurements ■ Calculation of your BMI ■ Cotinine test (a saliva swab that checks for nicotine) You can then use your results to work out where to make any changes to improve your health. POINTS GALORE When you have your Vitality Healthcheck, you will earn Vitality points for some of the measurements you have taken – up to a maximum 780 points if your results are in 34 www.pruhealth.co.uk/member

You can earn Vitality points for these tests once every plan year and we will update your Vitality points within four weeks of receiving them.

And don’t worry if you need to reschedule or cancel your appointment. You can do so by visiting the online booking page or contacting roadtohealth directly.

BENEFITS YOU CAN COUNT ON Get 60 points for each measurement of blood pressure, glucose, cholesterol and BMI Get an extra 60 points for each measurement if you are in the healthy range Get 300 points by passing our new non-smoking test

Non-smoker’s cashback*

NOT SMOKING DOESN’T JUST SAVE YOU MONEY. WITH PRUHEALTH, YOU CAN ALSO MAKE MONEY FROM IT! Every three months, we will give you cashback simply for not smoking. And the higher your Vitality status, the more cashback you will receive. MAKE A PACKET You will need to have been smoke-free (that means you won’t have used tobacco or nicotine products for a minimum of 12 months) to qualify for the non-smoker’s cashback. You will also need to take a cotinine test as part of your £15 Vitality Healthcheck. If the result is negative, you will be entitled to non-smoker’s cashback of up to £37.50 every three months. What’s more, you will receive cashback payments on an ongoing basis if you take a Vitality Healthcheck every year and pass the cotinine test. Log in to the Member Zone to compare three years’ Vitality cashback with the new nonsmoker’s cashback. THINKING OF QUITTING? If you’re thinking of giving up smoking, there has never been a better time. Aside from the health and lifestyle benefits, you will qualify for non-smoker’s cashback after 12 months. Once you have signed your non-smoker’s declaration in the Member Zone, we will remind you after 12 months.

QUITTING IN NUMBERS ■ After 24 hours of not smoking, your lungs start to clear ■ Your sense of taste and smell improve after just two days ■ Within 12 weeks, your circulation improves ■ After 12 months, your heart-attack risk is half that of a smoker ■ In 10 years, your lung cancer risk is half that of a smoker ■ Non-smokers live on average 10 years longer than smokers ■ 90 per cent of lung cancer has been attributed to smoking ■ 94 per cent of smokers who smoke in excess of 20 cigarettes a day develop emphysema ■ 71 per cent of smokers say they would like to quit. That’s why we offer cashback, Vitality points and 75 per cent off the Allen Carr Easyway to Stop Smoking programme – a saving of more than £190 on the regular price

*Non-Smoker’s Cashback is not available if your plan features yearly cashback or if your group plan does not contain cashback.

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Get the point

AS THE UK COUNTRY PATRON FOR THE LAUREUS SPORT FOR GOOD FOUNDATION, VITALITY ARE HELPING TO FUND PROJECTS AROUND THE COUNTRY - USING SPORT TO HELP DISADVANTAGED YOUNG PEOPLE

IMPROVE YOUR HEALTH – AND EARN VITALITY POINTS AS WELL

We don’t know who won the race, but our money’s not on Sir Steve Redgrave, Michael Johnson or Lord Coe...

PruHealth and Laureus Laureus Patron Nelson Mandela put it best when he said, “Sport has the power to change the world” and this has been the vision for Laureus since its inception. The Laureus Sport for Good Foundation raises funds to provide financial and practical support to more than 140 projects worldwide, using the power of sport to provide coaching, education and employment prospects to young people in some of the most challenging and deprived environments. In the UK the projects include Laureus Urban Stars, Street League, Track Academy and Fight for Peace. Through funding, training and strategic advice the Laureus Sport for Good Foundation projects are able to help promote social change, through sport, within targeted communities. The uniqueness of Laureus is that at

its heart are 46 of the greatest sporting legends, the members of the Laureus World Sports Academy, who supported by over 100 Ambassadors volunteer their time to raise the profile for the impact sport can have on society. “We at Vitality are delighted to be the UK Country Patron for the Laureus Sport for Good Foundation”, says Director of Vitality Nick Read. “The Foundation’s ultimate goal is to help less fortunate people enjoy a better life through the power of sport. This is something we are equally passionate about – and we know many of our members are, too. “By placing sport and physical activity at the heart of communities, particularly in developing areas, the Foundation has achieved some amazing results in the UK. From setting

up boxing clubs and swimming pools to getting kids interested in football and rugby, its funding has been shown to have a direct impact on problems from gun crime and truancy to positive health and education for all. “Vitality has been instrumental in developing the Sport for Good Foundation in the UK and we share many of its values, such as integrity, driving tenacity and liberating the best in people. Our employees have demonstrated this themselves by putting their own time and effort into many Foundation projects. “As the UK Country Patron of the Laureus Sport for Good Foundation, we hope that, as we motivate and inspire you to become healthier, we can make a difference to children’s lives at the same time.”

6,000

98%

556

Over 6,000 young people in the UK directly benefited from Vitality and Laureus funding in 2012

36 www.pruhealth.co.uk/member

98% of participants completing Street League courses achieved a qualification in 2012

556 people gained sports qualifications and VRQ training in sport tackling youth crime as part of the Urban Stars Programme in 2012

Vitality points aren’t just a way to get bigger rewards, they’re also a scientific measure of behaviour which can really help you to keep track of your health. When we allocate Vitality points to a specific activity, the amount of points is directly related to the benefits it can have for your health – both in the short and the long term. This means that if you’re Vitality activity

earning Vitality points, you can be confident that you’re making a positive contribution to your health. People often ask what they can do to earn Vitality points so we’ve put together this quick guide. If you would like more information on Vitality points or just want to access the tools and partners that will help you to start improving your health, you will find them on the Member Zone.

Vitality points per event

Maximum frequency

Where to earn points

Online Health Review

100

Once a year

Member Zone

Mental Wellbeing Assessments

50 for completing all four

Once every 6 months

Member Zone

Non-smoker’s declaration

200*

Once a year

Member Zone

Non-smoker’s test as part of a Vitality Healthcheck

300*

Once a year

Vitality Healthcheck

Test your BMI, blood pressure, glucose and cholesterol

60 per measurement and 60 for each healthy result

Once a year

Vitality Healthcheck or half-price health screen

5-10 points per work-out

Maximum 40 points per week

Visit our health partner pages on the Member Zone for information on how to get started

Create a meal plan

Once every 6 months

Member Zone

Buy certain healthy foods from Sainsbury’s

1 point per £2 spend

£20 per adult per week

100 to 150

Once a year

Submit evidence on the Member Zone

UNDERSTAND YOUR HEALTH

GET ACTIVE Work out with Virgin Active, LA fitness, Polar, Fitbug, adidas miCoach or parkrun EAT WELL

CHECKUPS AND PREVENTION Routine vaccinations and checkups, including flu jab and dental checkup

TRACK YOUR PROGRESS

Visit the Member Zone for more details of all the different ways you can earn points and to see them adding up on your Vitality points statement.

*If you complete the non-smoker’s declaration and pass the non-smoker’s test, the maximum number of points is 300 per plan year.

FIND OUT MORE: www.pruhealth.co.uk/member

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Your Vitality partners Understand Your Health £15 Vitality Healthcheck 50% off Health screens Free fitness assessments

Get Active 50% off flexible monthly gym membership fees with Virgin Active or LA fitness* 50% off sports shoes with Sweatshop Up to 50% off a bike with Evans Cycles Money off fitness devices Vitality points with parkrun and Adidas miCoach

HUSH IN A WORLD OF RUSH

Eat Well 5x Nectar points on Sainsbury’s Healthy foods

Wellbeing and Relaxation 75% off Champneys healthy breaks and 25% off Champneys Spa Products An exclusive 12-month National Trust pass for £33.67 Self-help guides and tools from Living Life to the Full

Embrace health, fitness and wellbeing. Feel good inside and out with a luxurious break at one of Champneys’ country spa retreats.

Stop Smoking Over 75% off Allen Carr’s Easyway to Stop Smoking

Entertainment Free Cinema tickets with Cineworld and Vue A third off with Ticketmaster 30% off a Merlin Standard Annual Pass

Stay in Touch Monthly cash rebates of up to £15 with BuyMobilePhones.net

Holidays Up to 25% off with Thomas Cook Up to 25% off with Mark Warner Up to 50% off rail tickets with Eurostar *A separate joining fee of up to £55 per person may apply. This excludes Virgin Active Classic Clubs where the joining fee may be up to £150. We can’t offer discounts at Virgin Active Clements Hall, Rayleigh and Chiswick Riverside clubs. Prices and discounts for all partners are correct at June 2013. Find out more information about each partner including full terms and conditions on the Member Zone. Log in at pruhealth.co.uk/member

CHAMPNEYS ALIGNS PERFECTLY WITH THE VALUES OF VITALITY; THE MORE YOU LOOK AFTER YOURSELF, THE HEALTHIER AND HAPPIER YOU FEEL. TAKE TIME OUT AND BOOK A ONE, TWO OR THREE NIGHT PAMPER BREAK AT ONE OF OUR FOUR LUXURIOUS SPA RESORTS NOW AND RECEIVE AN AMAZING 75% OFF. EXCLUSIVE FOR PRUHEALTH MEMBERS. CHOOSE FROM • TRING IN HERTFORDSHIRE • HENLOW IN BEDFORDSHIRE

• SPRINGS IN LEICESTERSHIRE • FOREST MERE IN HAMPSHIRE

TO BOOK CALL 0843 3162 222 WITH YOUR PRUHEALTH MEMBERSHIP NUMBER CHAMPNEYS.COM 38 www.pruhealth.co.uk/member

TERMS AND CONDITIONS APPLY. VALID ON NEW RESERVATIONS ONLY. CANNOT BE USED IN CONJUNCTION WITH ANY OTHER OFFER OR DISCOUNT. LIMITED AVAILABILITY.

target toning

‘MAN-UP MY CHEST’ Hitting the beach or pool means only one thing – a bare torso! This exercise will help build up your pectorals (chest muscles).

‘SHAPE-UP MY ARMS’

Press-up GET READY Start in the plank position with your hands under your shoulders, your legs hip-width apart and your head in line with your spine. 1 Tuck in your bum and keep your core strong.

EXPERT TIP

‘WHEN CAN I EAT OR DRINK?’

GO! Bend your elbows outwards to lower your body until your chest is just off the floor 2 then straighten your arms to raise yourself back up.

LOWER...

TO MAKE IT HARDER Bring your hands

closer together.

REPETITIONS: 10-12

SETS: 3-4

Tone that wobbly bit!

You can’t shift fat from a specific body area, but you can work to improve, shape and tone where you think you need it most. Virgin Active personal trainer Rika Adam recommends these simple targeted toning exercises

‘TONE MY TUMMY’ Beachwear and fitted t-shirts call for toned abdominal muscles (abs) – these are your core muscles.

Sit-up

GET READY Stand upright with your feet hip-width apart, keeping your knees soft. Hold a pair of 4kg weights by your sides with palms facing out 1 .

PUSH

GO! Keeping your elbows close to your sides and your core strong so you don’t arch your back, squeeze and curl your arms up to bring your weights to your shoulders 2 . Rotate your arms to turn your palms out again 3 then push up, bringing the weights towards each other over your head 4 . Keep your elbows soft. Reverse the stages to bring your weights back down. TO MAKE IT HARDER Increase your weights. REPETITIONS: 12

SETS: 3-4

1 1

‘HOW OFTEN SHOULD I EXERCISE?’

GO! Keep looking up towards the ceiling as you raise your head, shoulders and back off the floor as high as you can 1 but don’t worry if you can’t come all the way up when you start. Slowly lower yourself back to the floor, squeezing your abs throughout to keep them activated.

SQUEEZE!

TO MAKE IT HARDER Hold some small

weights (2.5-3kg), crossing your arms over your chest 2 to come up.

SETS: 3 -4

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Make sure you drink water during your training session to keep you hydrated. Eat about an hour before you exercise – nibble something light, then have a substantial meal afterwards that includes carbohydrates.

Combined bicep curl and shoulder press

EXPERT TIP

GET READY Lie on your back with your feet flat on the floor hip-width apart. With your elbows out, place your hands behind your head (but don’t use them to force your head up).

REPETITIONS: 10-12

Switching to sleeveless tops means targeting your biceps, triceps and deltoid (shoulder) muscles. This exercise tones all three.

For best results, do these exercises three to four times a week. Start your routine with the exercise you find hardest (for men it’s probably the press-up and for women the ball squat – see next page). Try the number of repetitions and sets we suggest and rest for about 30 seconds between each set. Build up the number of repetitions and sets as you feel stronger. If you are new to exercise, seek expert advice before you start.

‘BUILD MY CALVES’ 2

Don’t allow your lower body to let you down when it’s time to drop the trousers and dig out your shorts.

Calf raise GET READY Place a step in front of a wall so you can lean on it for stability. Step both feet on to the step so your arches and heels are hanging off. Rest your feet in a neutral position 1 .

GO! Squeeze your calves to raise up onto your tip-toes 2 , then bring your heels down, almost to the floor 3 . If it feels easy, you’re not doing it properly!

STRETCH 3

TO MAKE IT HARDER Try doing the exercise seated with weights on your quads (thighs), lifting your heels off the floor. REPETITIONS: 20

SETS: 3-4 www.pruhealth.co.uk/member 41

target toning

Tone that wobbly bit!

‘TRIM MY THIGHS’

‘FLATTEN MY FLAB’

It’s skirts and shorts season so try this exercise with a medium-size Swiss ball to define your quads (thighs) and glutes (butt).

This exercise is rated by the US Council On Exercise as one of the most efficient ways to tone the major abdominal muscles.

Ball squat 2

The bicycle

FEET UP!

GET READY Lean on your Swiss ball,

GET READY Balance on your bum with your hands folded behind your head, keeping your upper body upright and raising your legs off the floor 1 . Your feet should be parallel with your knees.

against a wall to protect your lower back. Place your hands on your hips and keep your feet shoulder-width apart 1 .

GO! Roll down the ball until your legs

GO! Sucking in your stomach, twist to bring one elbow towards the opposite knee, and bring the knee in at the same time 2 . Keep both feet off the floor.

form a right angle – your knees should be in line with your heels 2 . Hold for 30 seconds to a minute. Roll back up 3 .

TO MAKE IT HARDER When you are at the bottom, gently pulse up and down.

TO MAKE IT HARDER Raise your feet higher

off the floor.

REPETITIONS: 10

REPETITIONS: 12 on each side

EXPERT TIP

This is down to personal preference. If your weights are too heavy, your technique may suffer and you’ll get tired quickly. If they’re too light, you won’t be challenged. Start with a weight you know you can lift easily while you perfect your technique then build up.

HOLD

‘GIMME SOME GUNS!’

body, bend one arm to curl up and raise the dumbbell to your shoulder 2 . Curl back down and curl up the opposite arm 3 . You can also do this exercise raising both arms together. You could also try it seated.

‘I WANNA BE J-LO!’ Glute bridge

EXPERT TIP

‘HOW SOON WILL I NOTICE A DIFFERENCE?’

GET READY Lie on your back with your feet

flat on the floor in line with each other, about hip-width apart. Your arms should be by your sides 1 .

TIGHTEN

TO MAKE IT HARDER Hold for longer! 1

GET READY Stand with your arms

GO! Keeping your arms close to your

BEST BICEPS Watch how to get on a roll with lifting your weights.

The shape of your buttocks is defined by muscles known as glutes, and the fat that lies over them.

peel yourself off the floor vertebra by vertebra, tightening your glutes to raise your bottom high in the air 2 . Keep your shoulders relaxed and down. Hold for a few seconds, then lower in reverse.

Bicep curl extended down by your sides 1 , holding a pair of dumbbells (try 10kg).

GO! Starting at your tailbone, slowly

Building muscle in the arms isn’t just for show. Muscle mass and strength is also important for everyday activities such as shifting furniture and carrying shopping or children.

We take you through all the stages of these exercises so you can see exactly how to do them from start to finish BOTTOMS UP See the glute bridge from a different angle to help you perfect it.

‘HOW HEAVY SHOULD MY WEIGHTS BE?’

See how it’s done in the Member Zone

REPETITIONS: 20

If you are eating the right foods as well, you should notice the difference in anywhere between 2-4 weeks. Then it’s all about keeping it going!

AND PUSH! See all the stages of the bicep curl and shoulder press to help you follow the routine. HOW LOW CAN HE GO? Find out in the Member Zone!

SEE MORE:

www.pruhealth.co.uk/ vitalitymagazine

CONTROL

TO MAKE IT HARDER Increase your weights. REPETITIONS: 12-15

SETS: 3-4

42 www.pruhealth.co.uk/member

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your health section title

Healthcare case study

If there’s anybody that deserves great healthcare...

“My BMI screening”

it’s your body! When choosing your healthcare, it’s important to get the highest quality care you deserve. With leading specialists, short waiting times, free parking, modern facilities and great meals, these are just some of the reasons for choosing Ramsay Health Care.

Heart rate, blood glucose, body mass index… a screening will give you a lot of health measurements, but it’s the one-to-one with a very experienced GP that makes the procedure so worthwhile

QUIRE

d patients re u s in & y a p Self our Enquire about package Premium Care can to see how we benefit you

www.ramsayhealth.co.uk/goprivate 44 website address contact number

his must be how the Royal Family experience medicine: everyone I meet from start to finish at my BMI City Medical health screening just wants to make sure I’m comfortable and fully informed. First, I spend over an hour with a nurse, Rita Courtier, who measures every external and internal part of me she can. We start with my weight and height. Next, two waist measurements, to help formulate my Body Mass Index: a signpost as to how overweight I am, and therefore how urgently I need to rethink my food and drink intake. After that comes the blood withdrawal that will lead, two weeks later, to an avalanche of data, some of it a bit obscure (do you know what your potassium level is?), much of it very useful indeed. With diabetes rampaging through all levels and ages of our society, your blood glucose reading suddenly seems important.

We measure my hearing, my eyesight, my lung power – via long slow breaths into a funnel, and with explosive bursts – and all the while Rita jots down my numbers, explaining as we go what she’s doing and reassuring me that she’s not seeing anything troubling. She’s not happy with my first or second blood pressure readings, but explains that these can be tricky, volatile measurements: affected by the stress of rushing because you were late for your appointment, or because you’re nervous about being screened in case they find something. There’s really nothing to be nervous about. I’ll have my BP taken a dozen times before I leave the clinic; the last two will

“There’s no sense of being judged, only helped”

turn out to be perfect, as if to underline how much this reading can swing. When we discuss me being ‘a few kilos’ overweight, Rita and I sit together and go through a detailed booklet about nutrition and food groups. It’s not so much that you learn a lot as you undergo these processes, it’s more that they help you to be honest about what you’re really, actually doing in your daily life: how often you eat fruit and vegetables, how much water you drink, how much alcohol. And because from the first minute you feel you’re in a friendly, warm environment, where the sole focus is you and your wellbeing, you’re encouraged to be honest to yourself about any less than perfect habits. There’s no sense here of being judged, only helped. One final, 15-minute test sees me climbing a treadmill on a steep, and ever steeper, incline – with a dozen electrodes attached to my upper body, measuring the electrical activity of my heart when

The screening process: blood test, body mass index, blood pressure and more...

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your health

I exercise. The electrocardiogram or ECG is primarily trying to detect any signs of coronary artery disease, monitored by a technician under the watchful eye (and regular BP readings) of Rita, with several lines of heart activity belting up and down a sheet of paper that spills out of the machine. I’m fine, apparently; good to know. And finally, I reach the best bit: a one-hour one-to-one with a very experienced GP, Dr Dove, a reassuring doctor with a lifetime of general practice behind him. It’s the start of a private session at which he’s armed with the sheet of details Rita’s collected, and I feel completely empowered to talk about myself: whatever’s been worrying me, at the back or forefront of my mind, can be and is discussed during the session, in what feels like a hugely privileged amount of time to spend alone with a medical expert. There’s some tapping and listening, some things that should stay between a patient and his doctor, and a lot of questions that I didn’t even know I had – about a lifetime of niggles and small anxieties – all answered with confidence and warmth, and never so much as a glance at his wristwatch. It’s far and away the most satisfying medical experience of my life. I eventually leave the BMI City Medical clinic, knowing there are still those blood test results to come in the post a fortnight later (I’ve since received them – all welcome news, happily), feeling good about myself, mostly because nothing unpleasant has been uncovered, but also because the things I know I’m doing right – the cycling, the muesli for breakfast and fruit during the day, the bottle of drinking water on my desk – have just been confirmed as Good Things To Do. And that encourages and motivates me to keep up the good work and even make some changes. It will also help make my next screening, in however many years from now that is, as positive a process as this one was.

50% OFF A HEALTH SCREEN

As a Vitality member you can get 50 per cent off a range of health screens with BMI Healthcare or Nuffield Health. You can also take the free online Health Review on the Member Zone.

FIND OUT MORE:

www.pruhealth.com/healthscreens 46 www.pruhealth.co.uk/member

BUT WHAT DO ALL THOSE HEALTH NUMBERS ACTUALLY MEAN? Dr Niall Dove, BMI Healthcare, talks about the health numbers we can all get – from our GP or from several kinds of screening – and what they tell us about our wellbeing

CHOLESTEROL: 4.5MMOL/L Cholesterol is a lipid, produced in the body by the liver and also eaten in your diet. Doctors measure it in millimoles per litre, expecting to see a normal range for most people between 2.3 and 4.9 mmol/L. And if that level is elevated, perhaps at a routine consultation, then your doctor may be concerned that if it’s left untreated, and continues to rise, it may go on to cause problems for you over the coming months and years. The cholesterol is actually split into two types: a low density lipoprotein and a high density one, both measured in millimoles per litre. The high density of HDL is the good type, the protective one, while the low density or LDL is the one that causes some problems. So your doctor will often do a lipid screen that measures both types, the good and the bad. LDL, the bad one, gets deposited in the walls of our arteries, leading sometimes to blockages that can cause organ damage, especially to the heart. That’s why your doctor will always be keen to see if your cholesterol reading is in that healthy range, and discuss your options with you if it isn’t. There are a number of ways to improve your LDL reading if it’s elevated: reduce the amount of saturated fats in your diet, for example, eating a lot more fruit and vegetables, and putting unsaturated fatty acids onto the shopping list - with fish replacing meat, say – and this will bring that LDL down a little. And you can take plant esters: products such as Benecol, small yoghurt drinks that can sometimes reduce your LDL by as much as 10%. Your doctor will also look at other factors. He’ll be weighing up your family history, and your own previous medical history, and he may want to use medication such as statins to bring the cholesterol in the bloodstream down. There’s no need to rule any foods out completely – cheese and dairy products, for example, are absolutely fine. No doctor will ask you to have a completely restrictive diet, but they will advise you to eat and drink all things in moderation. And you need to find a diet you can maintain, not a regime you can keep up only for a week or two before reverting to your bad old LDL-raising days! Exercise in itself won’t reduce your cholesterol levels, but it will help reduce obesity. So if you’re overweight, introducing even a little exercise into your life is a healthy option to improve your general wellbeing.”

BLOOD PRESSURE: 120/80MM/HG Blood pressure is measured in millimetres of mercury, so when you see mm/hg, that’s what it means. There are two numbers: the top number is the systolic measurement, the one beneath it is the diastolic: both of them relating to the phases of the heart. When the heart contracts, that’s systolic pressure; when it relaxes, that’s when we measure the diastolic. Now if the higher number is beyond 140 ml of mercury, that can signify a problem; likewise if the lower one is beyond 90ml. Both numbers are important for a doctor making an assessment of your health. Often blood pressure is dynamic, it changes throughout the day – lower when you’re asleep, higher when you’re stuck in traffic. If it’s high one time it’s tested, that’s not to say you definitely have a problem; it needs to be checked again to look for repeated elevation. But high blood pressure isn’t a disease in itself: it’s a risk factor signifying diseases that can occur. Heart disease, strokes, kidney disease...if the pressure inside your arteries is continuously elevated, then you are vulnerable to what we call ‘target’ organ damage – damage to the organs that are fed by these arteries. And they themselves will fail, in time, if that high blood pressure isn’t monitored and controlled. If you have high blood pressure, there are things you can do in your lifestyle to help bring it down. If you’re overweight, reducing your weight to what’s roughly normal for your height and age is a good start. Regular physical exercise – 20 to 30 minutes a day, typically - will help reduce it. And in our diets, reduction in salt will help: use less in cooking and on your food. Give up smoking, which is terrible for your blood pressure, and reduce your alcohol intake. Last but not least, try to reduce the stress in your life – it’s difficult to measure, but continual stress is a substantial contributor to persistently high blood pressure.”

BLOOD GLUCOSE: 5MMOL/L One of the biggest health concerns of our time is the increased incidence of diabetes. It’s becoming an epidemic, and the medical profession is struggling to control it – we’re finding that levels of obesity are increasing, and thereby the number of people suffering from diabetes is increasing. We use something called a fasting glucose blood test to

screen for signs of this problem. We’re measuring the number of millimoles per litre of glucose in the blood, taken in the morning when you’ve had nothing except water following the night before. The level we’re looking for is below 6mmol/L. If it’s beyond that – between 6 and 7mmol/L – then we’re seeing signs of the beginning of some impairment in the way your body processes glucose. If it’s already beyond 7mmol/L, there’s a possibility that you’ve got diabetes. But below 7, your doctor will start to consider what behavioural changes could be implemented that could improve your outcomes in the future. The usual suspects apply here too: give up smoking, think about your diet, start an exercise regime, watch your blood pressure – all of these things can help you avoid developing diabetes in the future. Generally, the disease is related to obesity: so changing our diet for the better, and increasing our exercise hours, will attack that weight issue, and in turn reduce our chances of contracting diabetes. There are no guarantees; as you get older, diabetes becomes more prevalent, but it’s still important to try to pick up the increased glucose levels before you become symptomatic with diabetes. Your doctor wants to avoid having to prescribe medication if possible; prevention really is better than cure.”

BODY MASS INDEX: 18-25 This is a measurement of your height and weight. For a healthy individual, I’d expect to see a BMI of 18 to 25: if it’s below 18, the medical profession regards you as underweight; if it’s beyond 25, you’re deemed to be overweight. Anything over 30 is regarded as obese. This is an important health number for all of us: if your BMI is over 30 you’re two to three times more likely to develop cardiovascular disease. Another number to keep an eye on is waist measurement – this is a possible signpost to what we call central obesity, the concentration of weight in the abdomen, the fatty part of the stomach. If you’re seeing a BMI you don’t like and want to change it, you know what you have to do! You can’t change your height - one of the factors we use to measure it – but you can most definitely change your weight. Rethink your diet, watch your portion control, lower your alcohol consumption, exercise more…and down will come that BMI, for sure.”

Watch the doctor’s video... To listen to Dr Dove explaining the importance of health numbers, visit the Member Zone.

MEASUREMENTS Height, weight, BMI, lung capacity and much more

SEE:

YOUR HEART Looking for signs of coronary artery disease

ANALYSIS What doctors are looking for when they get your numbers

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healthy skin

Your guide to

LOWER EXPOSURE Limit the time you spend in the sun, especially in the middle of the day. The sun’s rays will be at their strongest between 11am and 3pm in the UK so try to avoid being out at this time. In hotter countries, avoid direct sun between 10am and 4pm. If you are out and about, you’ll still need sunscreen as the shade of a tree or parasol isn’t guaranteed to keep out the sun completely. Apply sunscreen at least 20 minutes before going in the sun as it takes time for your skin to absorb it.

summer skincare Whether you’re going abroad or staying in the UK, follow a few rules and you can keep your skin healthy all through the summer

Your skin is more than just a soft covering sliding in and out of your clothes – it’s also your body’s largest organ, containing blood and lymph vessels, nerve endings, hair follicles and glands. So it needs plenty of Tender Loving Care...

USE SUNSCREEN In a survey by the Centers for Disease Control and Protection, one third of adults admitted they burned in the last year. Using sunscreen is the number one factor that will protect against this. Mild sunburn damages the skin’s epidermis – the waterproof outer layer that acts as a barrier against the outside world. The skin can turn red, peel and sting but it usually heals itself in a few days. If the skin blisters, this is a sign of severe sunburn that has damaged the dermis – the thick layer underneath. Use a sunscreen that has a minimum SPF (sun protection factor) of 15.

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COVER UP CHECK THE LABEL Sunscreen needs to offer protection from two types of ultraviolet (UV) rays – UVA and UVB. UVA rays can penetrate through to the dermis, causing long-term damage to the skin’s collagen and elasticity, leading to premature ageing. UVB rays don’t penetrate so deeply but they are responsible for most sunburn. Both types can damage your skin cells’ DNA, causing skin cancer.

WATCH THE WATER Prolonged contact with chlorinated water can dehydrate the outer layer of your skin and make it feel rough. Always make sure you shower straight after you come out of the pool. The water can also irritate your skin if you’ve recently shaved, so leave a few hours between shaving and swimming – ideally shave the night before.

Our skin needs some exposure to sunlight to help it produce vitamin D. Vitamin D is important for healthy bones but as little as 10 minutes’ exposure is thought to be enough to prevent deficiencies. If you are out in the sun for any length of time, wear a wide-brimmed hat or a baseball cap with a large peak to shade your face, ears and neck. Pop on a blouse or shirt too – if it’s a thin loose-weave fabric, apply sunscreen underneath.

PROTECT YOUR EYES The skin on your eyelids is the thinnest skin on your entire body. At only 0.1mm-0.15mm thick, it can be easily damaged by the sun. UVA and UVB radiation can damage parts of the eye too – so sunglasses are not just for show! The colour and darkness of the shades won’t give any indication of the protection they offer – the labelling should clearly state that they block both UVA and UVB rays, ideally 99%-100%.

SKINCARE MISTAKE

“I didn’t think my skin would burn” People with darker complexions produce more of the brown pigment melanin, which helps absorb the sun’s radiation, so they can cope with more exposure to the sun – but they can still burn over time and are still susceptible to skin cancer. VITALITY TIP: Always use sunscreen with a minimum SPF (sun protection factor) of 15 but if you have lighter skin, choose one with a higher SPF. Always reapply sunscreen if you are out for more than two hours (whatever the SPF) and more often if you have a tendency to perspire.

Try not to let these common summer skincare mistakes catch you out. If you do burn and it’s mild enough not to need medical treatment, apply a cool compress to your skin or have a cool bath or shower. Apply some soothing aloe vera gel and drink plenty of water. Make sure you stay out of the sunshine until your sunburn has healed. SKINCARE MISTAKE

SKINCARE MISTAKE

PHOTOGRAPHY: DANIEL FARMER, THINKSTOCK

“I went running without cream on” Being on the move – whether you are running or even just walking to work or shopping – doesn’t mean the sun’s rays won’t catch you. You’re not that fast! VITALITY TIP: Before going out, apply sunscreen or a moisturiser and lipsalve with SPF. If you are going for a long run, carry a small stick of sunscreen to top up. It’s less likely to run into your eyes than cream when you sweat. Wear a cap or visor too.

“I fell asleep in the sun”

According to the National Council on Skin Cancer Prevention, accidental overexposure is probably the most common cause of sunburn, and falling asleep is a typical mistake. VITALITY TIP: Never sit in the sun without applying sunscreen. If you’re prone to nodding off, set an alarm on your phone.

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“I burnt my head...”

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We don’t do ‘BORED’

Not protecting your head is another common cause of accidental sunburn and can often happen if you are out playing a sport such as golf or tennis. VITALITY TIP: Try using a gel or spray sunscreen as it can be easier to apply to the head than cream (they are also good for hairy chests!). Don’t forget to take a hat!

Holidays with kayaking, windsurfing, sailing, tennis, mountain biking & Kids Clubs included

SKINCARE MISTAKE

“I forgot to put on more sunscreen after a swim”

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Some sunscreens claim to be waterresistant but none are completely water or sweat-proof and there is no guarantee that they won’t rub off. VITALITY TIP: Always reapply sunscreen whenever you come out of the water.

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Our summer resorts are hand-picked not only for their attractive waterfront settings, but also the family facilities they offer; family suites, 24 hour kitchens, bright airy crèches and a multitude of activities to try. Our professional British nannies are on hand to take the strain and make sure everyone gets the holiday they want. Beach resort holidays start at £378 including flights, transfers, half board accommodation, Kids Clubs (2-17 years) and activities. Childcare 4 months - 2 years is available at extra cost.

SKINCARE MISTAKE

“The sun didn’t feel very hot” Advice from the NHS is that while a nice breeze may make you feel cooler, the sun’s rays are just as powerful, so they can still damage your skin. UV radiation can also get through a cloudy sky. VITALITY TIP: Even if there isn’t strong sunlight, follow the same rules you would for full sun.

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enjoy life

How to manage summer holiday

stress

HIGH HOPES

Ignore your expectations and enjoy the moment

A summer holiday is richly anticipated as a break from everyday responsibilities and it is natural to have high expectations. But research has shown that if expectations aren’t met, this can lower the enjoyable experience of a break. Personal development coach Jane Ellis explains: “Expectations are merely created beliefs about what should and shouldn’t happen, and they come from our own thinking.” The more we understand that these expectations exist only in our own minds, the better we are able to deal with the actual reality. “If we’re caught up in stressful thinking on our holiday, then stress is all we’ll experience,” says Ellis. “However, the realisation that holiday expectations are merely self-created ideas – that don’t have to be taken seriously – is enough to dramatically decrease the levels of stress. And who knows? When we fall out of our thinking and into the present moment, we may discover we’re actually having a pretty wonderful time!”

Five top tips for avoiding stressful situations when you’re supposed to be having fun!

Holidays should be times of relaxation away from the cares of everyday life, but how do you ensure your summer break doesn’t cause more anxiety than being in the office or doing the school run?

ILLUSTRATION: ANNE SMITH

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BE PREPARED

Discussing the best destination will help the holiday go swimmingly

Research shows that more than half of all couples fail to agree on a destination, while 37 per cent fall out over the frustration of the booking process – which is not the best start to a holiday. Neil Shah, director of The Stress Management Society and author of The 10-Step Stress Solution, suggests people should start thinking about booking a holiday before they reach breaking point. “Start talking about it when you have some downtime, perhaps over Christmas or over a long weekend, for example,” he says. “It is less likely to lead to confrontation or dispute when you are in a relaxed state.” Being clear about what you and your partner or family want from a holiday can also help you identify the right destination. “Make a list of things you are looking for and what you want to achieve,” advises Shah, “so everyone can find a place where their needs are met.”

ALWAYS-ON OFFSPRING Plan ahead and give children time to adjust

Spending a prolonged period of time with your children, whether at home or away, can bring with it tensions as well as joy. Parenting coach and founder of www. parentingpeople.co.uk, Judy Reith, says that making room for adjustment – both yours and theirs – is key: “School and nursery days are solely focused on the children, while being at home can create tension and arguments as everyone adjusts. Aim low in those first few days, but be available and interested in what your children are doing.” Planning ahead for the school holidays as a whole can also help to maintain harmony. “The creation of a family chart detailing the comings and goings over the summer can be productive,” adds Reith. “Show everyone the chart and ask what is wanted out of the summer to keep it fun and as stress-free as possible, so that September arrives and everyone is still in relatively good shape.”

SWITCHING OFF

Communicate your intentions

Research this year from online travel agent sunshine.co.uk showed that around half of employed people in management roles check their emails every day while they are on an overseas break, with 44% admitting that this behaviour had caused friction with their holiday companions. While phones, tablets and laptops enable easy access to the office, it is we who ultimately decide whether to answer a phone or check an email. As personal development coach Jane Ellis points out: “We make up our own rules and

“When we fall out of our thinking and into the moment, we may discover we’re having a pretty wonderful time!” then get worried and feel insecure that we’re not living by them. By deciding in advance how much contact with work we want, and communicating these plans to everyone involved – including our holiday companions – we’re far more likely to pre-empt any misunderstandings and therefore enjoy a worry-free holiday.”

THREE’S A CROWD

Snatch some time alone as a couple too

Sharing some downtime alone with your partner is important, although with young children it can be tricky. Joanne Mallon, life coach and author of Toddlers: An Instruction Manual, says it’s helpful to decide in advance whether you’re going to stick with your kids’ usual bedtime, or go with the flow. “This partly depends on what adults want from the holiday and partly on the temperament of the children,” says Mallon. Using a kids’ club or hotel crèche – or asking a reputable babysitting agency to book a local babysitter – can give you a few hours to yourself. Mallon also suggests booking accommodation with outside space so you can sit on a terrace or in the garden once the children are in bed.

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Here are a few of the rewards that can help you rest, relax and live summer well: � See the latest movies, every week of the year – for FREE � Get discounted tickets to concerts and West End shows � Enjoy discounts on holidays with Mark Warner and Thomas Cook � Receive 30% off a Merlin Standard Annual Pass You’ll need Vitality Plus to enjoy these benefits. FIND OUT MORE: www.pruhealth.com/allpartners www.pruhealth.co.uk/member 53

outdoor fitness

A beginner’s guide to

RUNNING Want to become a runner? Here are the answers to 10 questions novices often ask

Tom Williams is MD of parkrun in the UK, which organises free weekly runs across the country. He’s been running since 1999 and has a masters degree in sport and exercise science…

HOW LONG SHOULD A BEGINNER AIM TO RUN FOR?

My advice would always be to start small and build gradually. People often do too much. But there’s no real rush, what you’re looking to do here is make a long-term lifestyle change, so just do 10 minutes or so. If that feels comfortable, do that next time too but maybe think about slowly increasing it as time goes on. As for the frequency, start with one or two runs a week and if your body isn’t telling you to slow down, gradually increase that if you want to. If you’re feeling tired, or haven’t got much energy, or are picking up injuries – you’re doing too much too soon.

DO I REALLY NEED TO SEE MY GP BEFORE I START?

I think it’s important to do so. My wife had a heart murmur, for example, so we went straight to a cardiologist to check that he was happy about her exercising. Time spent in the GP’s surgery is a very small price to pay for the all-clear to start a lifetime’s exercise regime.

IF I FEEL ANY PAIN – A STITCH, FOR EXAMPLE – SHOULD I PUSH ON THROUGH IT?

No one is completely sure what causes a stitch when we run, but there are types of pain that are normal when we’re running – and types that aren’t. Stitches are normal, just slow down or walk till it eases. And if you’re not wearing appropriate training shoes, that can cause pain. But chest pain should be taken more seriously, as should anything you think is unusual, such as 54 www.pruhealth.co.uk/member

having a very high heart rate. It’s worth getting things like that checked out by a medical professional.

OUT OF BREATH SHOULD I 4 HOW BE WHILE I’M RUNNING?

As a new runner, I’d look to be able to hold a bit of a conversation as I go – that level of breathlessness. My dad’s 68 and new to running, and when we go together, we try to keep it at a conversational level. If that means walking for a bit or going slower than he can, that’s fine. As your fitness builds up, you’ll find you can chat and go faster. One of the great benefits of running as an exercise is that you’re getting fit while building friendships, so I completely endorse trying to be a social runner. That’s what parkrun is all about: it’s a run where you can make friends and get fit.

I BREATHE IN THROUGH 5MOUTHSHOULD MY NOSE AND OUT THROUGH MY DURING MY RUN? You can overthink these issues – the human body is very good at naturally finding the right thing to do. Running as a whole is something we’re programmed to do, so I think it’s best not to worry too much about a right and a wrong way to do it. The only key here is to breathe in the most relaxing way possible.

IS COMPETITIVE RUNNING SOMETHING I SHOULD BE THINKING ABOUT?

For many of us, the competitive challenge is very useful for helping to maintain our running regime over a long period of time.

The core reason for running is that it makes us lead better, healthier lives and live longer – but it isn’t always easy to focus on that holistic long-term motivation. So I’m a huge fan of setting yourself competitive goals, timing yourself and setting a Personal Best, or entering a 5km run and training in preparation for the event.

WHAT’S THE DIFFERENCE 7TREADMILL BETWEEN OPEN-AIR AND RUNNING? There are several benefits to both. In the gym, it can feel safer if you’re a solo runner, particularly when the evenings get darker. If you’re injured or recovering from injury, a treadmill is a good way to check on your recovery, knowing you can stop and won’t have any issues getting home. Even though we have gadgets that measure our speed and distance outside, it’s so much easier to do this using a computer on a treadmill. Plus you’re less likely to fall down a pothole! The great outdoors, though, brings a great diversity – where you can go, what you can see and feel as you run. Fresh air can be a wonderful pick-me-up, and it’s much easier to run with other people outside. Although they aren’t quite the same, however, there is plenty of crossover in terms of training benefits.

DO I 8 IFNEEDI’M TOONSETA TREADMILL, AN INCLINE?

A lot of runners argue over this. My personal view is that unless I’m specifically hill-training, I’ll keep the treadmill flat on 0 per cent. I worked in gyms for 10 years and saw a lot of variation from treadmill to treadmill anyway in terms of how fast the belt is actually going. Whatever you do, treadmill running isn’t the same as outdoor running – so don’t worry about trying to replicate it. Outside, you’re propelling yourself forward; indoors, the belt is

pushing your legs backwards. It’s just not the same sport, but with lots of crossover and training benefits from one to the other.

I NEED TO BUY SPECIALIST 9 DORUNNING SHOES?

Having the right footwear is very important. If you’re running on extreme hills or in muddy conditions, for example, your trainers will need to have a good grip; otherwise you’re looking at slower times and an increased chance of injury. I have five or six pairs: off-road ones for those tricky conditions, and a light pair for when I’m competing in a race because the weight of the shoe can make a big difference. I’d always advise runners to seek specialist advice, to make sure the shoes they’re running in are right for them and the kinds of running they’re planning to do.

DO NOVICE RUNNERS 10 HOW PICK UP INJURIES?

In my experience, by far the most common cause of injury for a beginner is doing too much too soon. Beginners often don’t listen enough to their bodies, pushing through pain barriers until they hurt themselves. That’s the way to turn a niggle into a chronic injury: don’t do it! As soon as you feel an injury coming on, take a day or two off from exercise using that body part, then test it with a really easy run. If it’s not getting better - no matter how small an injury it may seem - it’s definitely best to seek professional advice.

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The basic building blocks you need are carbohydrates, protein and fat. Starchy (or complex) carbohydrates such as wholemeal bread, wholegrain pasta, brown rice, potatoes and cereals are better than simple sugars. Protein comes from meat, fish, eggs, beans, pulses, nuts and tofu. Fats should be unsaturated - find them in foods such as avocados, nuts and olive oil. Add plenty of vegetables and some fruit to make sure you get all the fibre, vitamins and minerals you need. Jessica always drinks plenty of water throughout the day to keep hydrated.

How much? Carbohydrates are your main source of fuel so they should make up a good proportion of your diet – Runner’s World suggests that around 60 per cent is a good rule. But Dr Trent Stellingwerff, senior physiologist at the Canadian Sport Centre, has found that each athlete will have their own “sweet-spot” of carbohydrate and fluid intake when they are doing prolonged, high-intensity exercise. Too little can result in less than optimal performance, but too much can lead to gastro-intestinal distress. It’s about working out by trial and error what’s best for your body.

“A good diet will help you get the most out of your training”

If you’re training for a 5k, you’re not likely to need to refuel while running, but depending on how long it is since you had breakfast or lunch, you may feel you need to snack on a cereal bar or fruit between meals. Website nutritionist-resource.org.uk recommends you drink fluid while you’re exercising, if you are going for longer than 30 minutes.

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Nutrition experts recommend that you wait between one to four hours after you’ve eaten a meal or snack until you exercise. The more you eat, the longer the digestion process will take. If Jess is training in the morning, she’ll have a light breakfast of high-fibre cereal or wholemeal toast and fruit juice at least an hour beforehand. She has a light lunch before training in the afternoon, then a bigger evening meal.

Not sure which one is right for you? Call one of our friendly experts on 0208 211 3666 – who will be happy to help.

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What should I eat and drink?

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t’s important to make sure your body has plenty of fuel to give you enough energy to run - and to recover from the exertion, ready for the next time. It stands to reason that if you’re doing a lot of exercise, your body will need more energy, but don’t overestimate how much you need. “When I am in heavy training I choose what I eat carefully to give myself the maximum energy, but not heavy foods that make training uncomfortable,” explains Vitality Ambassador Jessica Ennis-Hill. “I am a real advocate of a balanced diet mixing all the different food groups to get the best overall nutrition. If you are training for a run you will soon find out what is best for you, both for energy and also comfort when you are pounding out those miles.”

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How Vitality works

“We saved hundreds in our first year” Tracey Foley, 34, from Solihull tells us how she and husband Mike are making the most of the great benefits offered by the Vitality programme With all the savings they’ve made, it’s no wonder Mike and Tracey are happy...

y husband Mike and I are expecting our first child, so at the moment I am bigger than I’ve ever been! We have a joint plan and have reached Platinum status. The benefits have really mounted up and there are still a lot more savings to be made. We get our Virgin Active gym membership at half price, which makes it easy and affordable to fit the membership into our monthly budget – even more important with a new arrival in the family due soon! Earning Vitality points gives us great motivation for going. Fairly often we will be driving home from work hungry and tired, but with the gym being on our way home it perks us up knowing that we can earn some more points

“The online Member Zone is colourful, nicely laid out and simple to use” when we stop off. Right now I am seven months pregnant, and I’m going to the outdoor pool at Virgin Active three or four times a week. I can’t do as much running as usual, but I know that once the baby is born I’ll be able to get back into it. We like to think that our child will also be active whey they grow up, going to the gym and swimming.

Vitality also allows us to earn points by using the Fitbug, which is a type of pedometer that monitors how many steps you do every day. The more steps you do, the more points you earn. This is great for when we go for our Sunday walks. Even if you’re just walking the dog, using the Fitbug regularly should get you points to help you increase your Vitality status. The online Member Zone is colourful, nicely laid out and simple to use – it’s easy to see where you’re going with it. We visit it regularly to see if there are any new benefits available. It’s great to see all your rewards and discounts, as very often you forget how many benefits you’ve got. We really have been using them to their full potential. We’ve saved hundreds of pounds in the last year alone. Once our baby is born, we plan to make use of the discount on Eurostar tickets as well as moneyoff visits to National Trust properties. These are the kinds of things I can see us enjoying as a family.

NOT REGISTERED ON THE MEMBER ZONE?

You’ll just need your Vitality membership number. Log in and see how much you could save.

FIND OUT MORE:

www.pruhealth.co.uk/member

www.pruhealth.co.uk/member 59

summer health

Expert Q&A Because summer can bring its own unique set of challenges

Here are some of the healthcare problems members experience most frequently and seek our advice on

How can I avoid being bitten by mosquitoes when I sit outside in the evening? There is no proof that tea tree oil, garlic, smoking, vitamin B tablets or yeast extract (such as Marmite) prevent mosquito bites. But while it is almost impossible to completely avoid bites, you can reduce the number of times you are bitten. The two most effective ways of doing this are wearing insect repellent and keeping your skin covered. Use insect repellents made with up to 50% of the chemical DEET (except for babies under two months). If you are using sunscreen, apply the insect repellent first. Wear long-sleeve tops and trousers - particularly at dawn and dusk. Make sure clothes are loose-fitting as mosquitoes can reach the skin through tight clothes. Burning an insecticide coil can be helpful too.

60 www.pruhealth.co.uk/member

Why do I get travel sickness? It is thought that motion sickness happens when there is a conflict between what your eyes see and your inner ears (which help you balance) sense. It is more common in women, people who tend to be affected by migraines and children under 12.

“Apart from acting as carriers of disease, mosquito bites can result in unpleasant and sometimes serious skin reactions,” explains Dr Lucy Goundry, Medical Director, Nuffield Health Wellbeing. “Portable, lightweight nets should be used at night when travelling to malaria endemic areas. In tropical areas mosquitoes can spread malaria, yellow fever, dengue fever, Japanese encephalitis, filariasis and Rift Valley fever, and other serious infections. As well as minimising the chance of being bitten by mosquitos, it is important to ensure that you have received the appropriate travel vaccinations prior to travel, and malaria prophylaxis where necessary.”

If you are flying, try and choose seats that are over the wing to keep motion to a minimum. If you are travelling by boat, stay on deck in the middle of the boat. During travel, don’t stare at moving objects such as waves. If travelling by car, don’t watch other cars. Stop and get some fresh air when you can. Avoid heavy meals before and during travel. To distract yourself and help you relax, close your eyes and listen to music, but don’t read or play games. Certain medications such as hyoscine or antihistamines can help control nausea and vomiting but these need to be taken before your journey. They can have side effects so contact your GP for more advice. There is little research on the use of ginger to treat motion sickness specifically, but it has been used as a remedy for nausea and vomiting so ginger supplements, biscuits or tea may help.

Is sun glare dangerous? Just as the sun can damage your skin, it can also damage your eyes. The Royal College of Ophthalmologists warns that over-exposure to UV light, such as a day at the beach without proper eye protection, can cause what is essentially a temporary but painful burn to the surface of the eye (the cornea), which is similar to sunburn on the skin. Ordinary glass filters out some UV light but only provides limited protection. The US Environmental Protection Agency advises wearing contact lenses, glasses and sunglasses that are UV-coated, offering 99-100% UV protection. It also recommends wrap-around sunglasses and wearing a wide-brimmed hat as these will help block UV rays from entering from the sides and above.

Should I worry about ticks when we go camping?

What should I do if I get heatstroke? Both heat exhaustion and the more serious heatstroke (sometimes referred to as sunstroke) happen when your body can no longer cool itself down. Heat exhaustion should be taken seriously as it can progress to heatstroke (which, if untreated, can lead to organ failure and brain damage). Symptoms include very hot skin, heavy sweating, fatigue, dizziness, nausea, vomiting, rapid heartbeat, mental confusion, urinating less often than usual or having dark-coloured urine (both are signs of dehydration). Move somewhere cool and shaded and drink plenty of fluids (no caffeine or alcohol) – preferably water. You should begin to feel better within 30 minutes, but if you don’t, seek medical advice. If you think someone might have heatstroke, call an ambulance immediately. ”The Department of Health recommend we drink about 1.2 litres of fluid per day,” adds Champneys Medical Director Dr Michael Curtin, “more if it’s hot and sunny. Water is the healthiest choice: it has no calories and contains no sugars that can damage teeth.”

Ticks live in meadows or grasslands near woods and forests. They attach themselves to your skin and can carry a number of infections that cause disease in humans and pets, including the bacterial infection Lyme disease (Borreliosis). Not all ticks carry infections but according to Borreliosis and Associated Diseases Awareness UK (BADA-UK), around 3,000 people in the UK contract Lyme disease from a tick bite every year. “Avoid shorts and skirts,” advises Dr Chris Dark, Medical Director, PruHealth. “Use insect repellent and tuck trousers into socks to stop ticks crawling up your legs. Wear lightcoloured clothing to help you spot ticks on your clothes. Check your body after being outdoors. Ticks must be removed from the skin carefully using fine-tipped tweezers or a special tick remover tool. Grasp the tick near the skin and steadily pull it upwards – don’t twist or jerk it as this may leave behind the mouth parts or crush its body. After removing the tick, disinfect the bite site and wash your hands with soap and water.”

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Expert

Do I need to wear flight socks to stop me getting DVT?

Q&A How can I make sure I don’t get holiday tummy? This is caused by eating food or drinking water that has been contaminated by bacteria, viruses or (less commonly) parasites. It can happen anywhere (although it is more likely to happen in parts of the world with poor sanitation). Symptoms should clear up without treatment in three to five days, but in around 1 in 10 people, symptoms will last for up to two weeks – so it can ruin your holiday and is therefore best avoided! “To reduce your risk,” advises Dr Maxton Pitcher, Consultant Gastroenterologist, London and Medical Director, Alliance Surgical PLC, “the best advice is that you drink only sealed bottled water or hot drinks made with water, boiled for three minutes. Don’t use tap water to brush your teeth if you are unsure if it is safe to drink and don’t put ice in your drinks. Don’t eat salads, uncooked vegetables or fruits unless you have washed and/or peeled them yourself, washing everything in sterile water. Make sure milk, cheese, ice cream and other dairy products you buy are pasteurised, and that seafood and meat is thoroughly cooked so it is very hot. If you do get diarrhoea, it is most important to drink plenty of (safe) fluids to avoid dehydration. Oral rehydration solution with Dioralyte can help with absorption of water and electrolytes, while Imodium can help with the symptoms for diarrhoea, bloating and cramps.”

62 www.pruhealth.co.uk/member

What should I do if I’m stung by a wasp? Most wasp and hornet stings only cause a localised reaction (LR), which is confined to the area of the sting, producing a swollen red mark that’s itchy. The first thing to do is to move away from the wasp as (unlike a bee) it can sting again. Try not to panic and move away slowly. The NHS advises you wash the area with soap and water, and place a cold compress - such as a cloth soaked in cold water - over it. If it’s painful, take paracetamol or ibuprofen. You can also use a spray or cream containing local anaesthetic, antihistamine or mild hydrocortisone (1%) and take an antihistamine tablet. Try not to scratch the sting as it can get infected – if you see signs of an infection such as pus in or around the sting, have swollen glands or the redness and itching gets worse, consult your GP. Some people can have a more serious allergic reaction – if you experience wheezing, a fast heart rate, dizziness, difficulty in swallowing or a swollen face, call 999 immediately.

Deep vein thrombosis can occur in the deep veins of the legs if you are immobile, dehydrated or damage the wall of the vein. It can occur after long haul flights, especially if you take the oral contraceptive pill or smoke. “It is important not to get dehydrated,” explains Consultant Vascular Surgeon, Professor Bruce Braithwaite, “especially as the aircraft air conditioning dries the air. It is probably best to avoid alcohol and don’t use sleeping pills as these will encourage inactivity. Wear loose, comfortable clothing and walk around during the flight. Don’t have unnecessary luggage by your feet so you can stretch your legs out. Do calf exercises every half-hour: raise your heels off the floor, then bring them back down 10 times, and do the same with your toes.”

50% off Nuffield Health retail rates for PruHealth members The fact is that many of us are unaware of our true state of health. And unless we have a pressing pain or niggle, or know of a problem that affects our family, we may not be doing much about it. Even then, things can be all too easy to ignore. After all, it can be hard to get to see a hard-pressed GP, especially for a lengthy consultation. That’s where Nuffield Health Assessments can help. Whether something has been bothering

you or you simply want to get a full, in-depth assessment of your health. Nuffield Health has 38 locations across the country. We’re always close at hand. We’re not just concerned about your current health. We use a combination of doctors and physiologists to give you a 360 view of your health. You’ll get a full hour with a doctor** to discuss your health concerns and results in detail. Our physiologists are clinically trained to coach you

on your lifestyle and help you to minimise the risks and maximise your health and wellbeing in the future. Peace of mind comes from knowing. There are four different levels of assessment. Each one is designed to address the concerns of people at different stages and ages, so you can choose the one that suits you best. ** Not available with the Lifestyle

Nuffield Health help people to get healthy and stay healthy. When you book a Nuffield health screen as a PruHealth member, you could get up to 50% off. Choose from one of four health screens available and keep track of your key health concerns. Having a health assessment can tell you how healthy you are and identify areas that might need improving.

To arrange your appointment and earn Vitality points call Nuffield Health on 08452 302040 nuffieldhealth.com

competition winner

It’s what you’ve always wanted. Only better.

When Wilmslow High School met

Jessica

The winner of last issue’s prize draw was Rosie Harris, Partnership Development Manager at Wilmslow High School. Here’s what happened when Jessica Ennis-Hill dropped by...

Product shown in Titanium Silver. Also available in Graphite Grey and Platinum White.

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n our last edition, Vitality Ambassador Jessica Ennis-Hill offered one of two prizes to a lucky PruHealth member: either a one-to-one session with you at Jessica’s favourite gym in Sheffield, or a surprise visit to a school. All you had to do was email us and state which prize you’d prefer - and more than a thousand of you did! By a margin of three to one, most of you wanted Jessica to make a school visit. She would have loved to go to all of them, but there could be only one winner: Rosie Harris from Wilmslow had her name drawn out of the PruHealth hat, and Jessica turned up at Wilmslow High School, where Rosie works as Partnership Development Manager. What did Rosie make of the whole experience?

“I was so excited to meet Jessica. Not only is she the face of the Olympic Games, a true inspirational icon, but she’s also from my hometown of Sheffield. We all learnt so much from her time with us: that to be the best you can be, it takes determination and effort - no matter how much it hurts - and that it is important to be true to yourself and follow your dreams. I was also really impressed with Jessica’s calm nature – that’s something I don’t have but I am now trying to imitate!

“We all learnt so much from her time with us”

“I do a lot of volunteering in sport, and being sporty and healthy means everything to me. I love all kinds of physical activity, I’m a bit of a netball geek, and I try to pass on this passion for sport to others through my daily life and my job. “There are so many reasons for young people to be active with the obvious one being that sport will make you fit and therefore happy. I think that’s why Jess is such a happy person and I so admire her for everything she represents.”

DIDN’T WIN? TRY AGAIN! We’ve lined up a meet and greet with Jonny Wilkinson in the south of France. Turn the page for details... www.pruhealth.co.uk/member 65

exclusive members section title competition

section title

WIN A trip to see Jonny play

…in the south of France – and you get to say hello after the match, and two nights in a luxurious 5-star hotel!

onny Wilkinson, our new Vitality Ambassador, has just finished a brilliant season in which he helped his club, Toulon, win the Heineken Cup, and was subsequently named European Player of the Year. Our fantastic prize draw will fly one lucky winner and a partner or friend from a UK airport to Toulon, where they’ll be transferred to spend two nights at the 5-star Hotel Ile Rousse, Bandol (that’s their pool, below). They’ll be handed two hospitality tickets to watch Toulon play at home, and subject to his availability (they play rough out there!) they’ll get a quick word with the man himself after the game.

Here’s all you need to do

email Jonny@pruhealth.co.uk on or before 10 August 2013. We’ll notify the winner by telephone or email by 17 August 2013 write either your membership number or your name and postcode in the message box Terms & Conditions: the competition is only open to Vitality members. Employees of PruHealth, PruProtect, John Brown and their families are not eligible to enter. Entry by email only, restricted to one entry per member. No cash alternative is available. For full terms and conditions please visit www.pruhealth.co.uk/jonnycompetition. 66 website address contact number

contact number website address 67

live happily ever active

Boost your vitality with half-price flexible monthly membership. Whether itâ&#x20AC;&#x2122;s a workout, stretch out or chill out that gets you going, you can do it in style at Virgin Active. And you can enjoy it all for less with an exclusive PruHealth discount, and no joining fee if you join before 31 July. To find your nearest Virgin Active and take advantage, go to virginactive.co.uk

Terms and conditions apply. Offer is open to individual members with Vitality Plus and any Group members with Vitality. Offer not available at The Riverside Health & Racquet Club Chiswick, Virgin Active Clements Hall or Virgin Active Rayleigh. Ends 31 July.