Exercise Tips for Beginners

Keen to start exercising but not sure where to start? We’ve got your back! We asked our fitness ambassador, Ellie Baker, for some exercise tips for beginners, from how to begin to how to stay motivated.

How would you recommend starting an exercise programme for someone who is nervous or unsure?

First of all, you want to have an idea on what you wish to improve on, whether it be getting slimmer in general, or toning up certain muscle groups. If you are too nervous to sign up to your local gym there are many exercise workout routines that can target exactly what you’re looking to improve on online, so you can workout in the comfort of your own home! YouTube is great for this!

What are things to look out for if you’re starting to exercise for the first time, or the first time in a while? 

Make sure that you don’t overdo it on your first session back. You want to be consistent with your training; if this the first day back and you overexert yourself by training  really hard you will experience a lot of muscle fatigue (DOMS – delayed onset muscle soreness), which will make you very achey for your next session, affecting your consistency in training. So you want to work at a sustainable pace for your first few sessions until your body gets used to the new load and then you can increase the intensity as you get fitter and stronger.

Are there any specific types of sport or exercises that you would recommend?

Running can be extremely beneficial. It is brilliant for weight loss and releases feel-good endorphins. Running is great not only for your health but it is also very efficient as you don’t have to drive to a gym, you can simply leave from your house, run for your set amount of time and then be back home and getting on with the rest of your day.

What benefits will you feel straight away, and what will you have to work a bit longer for? 

The benefits you will feel straight away will be your feel-good endorphins. When we exercise we release hormones that make us feel good about ourselves. When you start exercising there is also a great sense of accomplishment, so it’s very good for creating a positive mindset. It is different for everyone but your physical benefits tend to show a little later, as you need to be consistent with training and exercise for it to show physically. One run isn’t going to get you to your goal weight but after a couple of weeks you will see the difference in your body! 

What other lifestyle adaptations could be made to help stay on track?

Cutting down on junk food can really help you see a difference in your body quicker. It’s good to have a treat every now and then but you don’t want to make it an every day habit. To lose weight you need to be in a calorie deficit so if you’re overindulging, you may find yourself at a standstill with your weight loss.

How do you recommend staying motivated – even if you’re not seeing results straight away?

Set small goals each week and tick them off when you achieve them. Goal setting can can help you stay motivated as you can see your progress, small goals help you stay on track towards your big goals. Also you need to have a ‘why’, so why are you exercising? Then every time you’re struggling you need to think of your ‘why’ and get it done! 

Cleaning your Vagina and Vulva

The vagina is self-cleaning, keeping bacteria levels healthy with its own natural discharge. Trying to clean internally can upset the balance, causing irritation and infection. While you shouldn’t clean the vagina, what you should keep clean is the vulva – the external parts of the genitals including the labia and pubic area. However, it’s important not to be too enthusiastic about cleaning, as Consultant Gynaecologist Narendra Pisal outlines in an article for Metro. Click here to read it.

Pregnancy & Air Travel: Is Meghan Too Pregnant to Travel?

Women are often advised not to take air travel late in their pregnancy, Mr Pisal speaks to the Daily Express regarding The Duchess of Sussex’s upcoming trip to Morocco and what the advice is for pregnant ladies.  To read the article click here.

Three Quarters of Women Uncomfortable During Sex

According to a study commissioned by Durex that investigated sexual discomfort in more than 1200 UK adults, approximate 73% of women claimed some discomfort during sex.  Mr Pisal talks to the Independent about the possible reasons for sexual discomfort in women.  Click here to read the article.

The Seven Day Break

Taking the pill is currently the most popular method of birth control in the UK, with 41% of women taking it according to healthcare and pharmaceutical company Bayer. Consultant Gynaecologist Narendra Pisal speaks to Get the Gloss about the new guidelines concerning the 7 day break and why he advises women for and against it at London Gynaecology. Read the article here.

Adverse Weather Conditions

Despite the adverse weather conditions our clinics are open as normal.  We advise all patients who have an appointment to allow more time for their journey.

Consultant Gynaecologist Miss Heather Evans Joins the London Gynaecology Team

We are delighted to announce that Miss Heather Evans is joining the London Gynaecology team.  An experienced consultant gynaecologist, Miss Evans qualified in 2002 at The Royal Free Hospital, where she is currently the lead for colposcopy and gynaecological cancer.  Miss Evans is provides a range of gynaecological services including colposcopy and abnormal smear management, management of heavy periods, post-menopausal bleeding and hysteroscopy.

If you would like to book an appointment with Miss Evans, please call 0207 10 11 700 or email [email protected].

Hormones & The Menstrual Cycle

Consultant Gynaecologist Narendra Pisal explains how your hormones change at each stage of the menstrual cycle, and what symptoms might affect you as a result.

The menstrual cycle is defined as the interval between first day of the menstrual period to the first day of next period. A typical menstrual cycle lasts for 28 days, but it is normal for it to range between 21 and 45 days. The menstrual cycle is regulated by ovarian hormones which fluctuate at various stages, as follows:

Menstrual phase (days 1-5): All hormones are at a low level; support to the uterine lining is withdrawn, which leads to a period. Symptoms are period-related, with bleeding and pain.

Follicular phase (days 1-14): Oestrogen levels start going up with development of ovarian follicle. This is usually a feel-good time of the cycle.

Ovulation (day 14): Oestrogen levels reach a peak leading to rise in LH (Luteinising hormone) which results in release of a mature egg. Sometimes ovulation related pain (Mittelschmerz) and occasional mid-cycle spotting. Some women can get clear discharge and the ovulation prediction test will become positive.

Luteal phase (day 14-28): Progesterone levels start rising after ovulation and will continue to stay high if there is a pregnancy. In the absence of pregnancy, progesterone levels start falling and period will start when the hormonal support is withdrawn. During this time, progesterone-related symptoms are common. Some women get physical symptoms, such as breast tenderness, tiredness, bloating, headaches, hot flushes and sleep disturbances, and psychological symptoms, such as anxiety, low mood, sometimes sadness or depression with mood swings and irritability. Some women describe feeling ‘foggy’ with the inability to make decisions. 

It is important to be in tune with your menstrual cycle and hormonal changes. There are many advantages:

• Being able to predict your next period and plan your life
• Being able to predict your ovulation and plan for pregnancy
• Being more aware of cyclical symptoms such as pain or PMS and correlate with your menstrual cycle
• Monitoring the severity of your periods and period-related symptoms
• Some apps such as Natural Cycles can also help you with natural methods of contraception

Painful Periods

Sometimes there isn’t a reason why some women have more painful periods than others, but often there is. And even if everything is normal, we can always do something to alleviate the pain. Consultant Gynaecologist Narendra Pisal explains why some women get painful periods, how to ease the pain, and when to worry it’s something more serious.

The most common reasons for painful periods are:

• Endometriosis: This is where the inner lining of the uterus is inside the abdomen causing painful periods (and sometimes also pain during sex)
• Fibroids: These are common benign (non-cancerous) lumps of the uterine muscle, which can cause painful and heavy periods.
• Adenomyosis: This is where the lining of the uterus is in the wall of the uterus and can cause of bruising during periods which is painful.
• Heavy periods with clots are often painful too.
• Hormonal imbalance is often the cause when there is no other physical explanation.

The best ways to alleviate painful periods are:  

• Always see your doctor to discuss your symptoms.
• Simple painkillers can help, but don’t underestimate the power of a hot water bottle.
• Prescription medications such as Tranexamic Acid (reduces the amount of bleeding) and Mefenamic Acid (great for relieving spasms) are very effective.
• Taking the combined contraceptive pill often can make the periods lighter and less painful.
• If these simple measures are not helpful, it is best to see a gynaecologist for an assessment and a pelvic ultrasound scan. 

There are a few signs that the pain could be more serious. These are:

• Intensity: If you need to take constant painkillers or cannot do your day to day activities, you need to seek medical attention.
• Associated symptoms: such as fainting, loose motions, painful motions, vomiting also indicate that you need to see a doctor.
• Taking time off work/school: If your periods are affecting the quality of life in a major way, it is important to take steps to alleviate the symptoms.
• Heaviness of periods: If the pain is associated with heavier periods with clots and flooding, that can indicate a physical problem such as uterine fibroids.
• Pain during sex: Deep pain during sex associated with painful periods can sometimes indicate a condition called Endometriosis.

If you are experiencing any of these symptoms or concerned about painful periods see your GP or gynaecologist or call us on 0207 10 11 700.

What is a ‘Normal’ Period?

There’s no such thing as a ‘normal’ period, but there are rough parameters we can use as a reference point. In the article below, Consultant Gynaecologist Narendra Pisal explains these key features of the menstrual cycle.

When it comes to menstrual cycles, women can have quite a lot of variation. The normal gap between the first day of two consecutive cycles (also known as cycle length) can range between 21 and 42 days. Having said that, many women have regular cycles like clockwork and can often predict their next period accurately to the day.

Knowing your own cycle pattern is important. A lot of women will use a diary or a smartphone app to document their periods. A variation of up to a week can occur because of various factors such as stress, long distance travel, minor hormonal imbalance or no reason at all. Anything beyond a week and you could consider your period as ‘late’.

A late period is very common and often nothing to be worried about.

Periods can vary considerably in different women. However, many women with extremely heavy periods still believe their periods to be normal as they have nothing else to compare with. Bleeding during an average period is supposed to be around 80ml (less than half a cup), but a lot of women do have more bleeding than this. You can call your periods heavy, if you are passing lots of clots or having to constantly use double protection, changing protection more frequently than every four hours or if your periods are making you anaemic. It is a subjective thing.

If you are concerned about changes to your menstrual cycle please contact your GP or gynaecologist or contact London Gynaecology on 0207 10 11 700.