5 ways of improving your fitness at any age

Let’s be honest, most of us would benefit if we knew how we could improve our fitness easily and inexpensively.


Think of the obvious benefits – a selection of which include:

  • Reducing the risk of type 2 diabetes
  • Reducing the risk of cancer
  • Reducing the risk of dementia
  • Reducing the risk of cardiovascular disease
  • Reducing stress
  • Reducing anxiety

According to the world health organisation we are a very sedentary society with 1 in 4 adults just not active enough.


So how can we improve our situation? What are the easy wins for us in terms of fitness?


Workout with a partner


According to a study of 1,813 adults, dogs are by far the best workout partners! In fact, dog owners were 77% more likely to have sufficient physical activity than their friends who do not own a dog.


If you are one of many who don't have a dog, do you have a friend who would be prepared to cycle with you on a regular basis or go for a brisk walk? These are the two easiest and least expensive methods of improving fitness.



Walking is an easy exercise option so track your steps with a pedometer or other fitness tracking device that records your progress. An app on your phone would be equally efficient.


Set yourself a daily target and monitor your progress in hitting your target. As soon as you are consistently reaching the target raise it to extend yourself a little more.




Make your workout intense. Many people will argue that they do not have time to exercise promptly. This is just not true. 60 seconds of highly intense exercise within a 10 minute exercise session has been shown to be comparable with 45 minutes of gentler exercise.


Revisit your daily habits


Do you always take the lift in an office block?

Why not walk up the stairs from now on?


Do you always park as near as possible to the location you are visiting?

Why not park half a mile away and walk?


Do you always use your car for those short journeys to the shop?

Why not walk instead? It will do you good and also give you time to think and reflect and enjoy the surroundings.




Make regular exercise a way of life not just a once a week token gesture. Once good habits are established they will become natural, so begin to replace those bad habits with good ones!!

We have discussed the importance of exercise to health and well-being here. Click on the link to remind yourself why you are doing it if paragraph 1 above isn’t enough!


Remember, Mayfair cares.


Some Zika virus do’s & don’ts – a practical guide.

With the Rio Olympics and Paralympics over, the focus for the Zika virus has moved with hotspots of the virus being reported across the Africa and Asia Pacific regions due largely to mosquito friendly weather conditions.

A recent cluster of cases in Singapore has given cause for concern and if you live in any of the regions affected, or are likely to be visiting, then you may find the following facts, do’s and don’ts very helpful:

Key facts

·         Zika virus disease is caused by a virus transmitted primarily by Aedes mosquitoes.

·         People with Zika virus disease can have symptoms including mild fever, skin rash, conjunctivitis, muscle and joint pain, malaise or headache.

·         These symptoms normally last for 2-7 days.

·         There is scientific consensus that Zika virus is a cause of microcephaly and Guillain-Barré syndrome.

·         Links to other neurological complications are also being investigated


Prevent and control mosquito breeding by:

    • Covering all water tanks and containers with tight lids.
    • Disposing & destroying all unused containers, junk materials, tyres, coconut shells etc.
    • Emptying, scrubbing & dry deserting coolers every week before refilling.
    • Using larvivorous fish in ornamental tanks at houses and hotels
    • Observing a weekly dry day
    • Emptying and scrubbing all containers holding water for a week like bird bath, flower vase, ant-trappers etc


For Personal Protection

·         Use bed-net at home and hospital during Dengue/ Zika Virus fever to prevent mosquito bite so as to interrupt transmission.

·         To avoid mosquito bite during day time wear full sleeved clothing and apply mosquito repellent.

For managing fever

·         Use paracetamol for fever.


    • Don’t allow water to stagnate in and around your house in coolers, buckets barrels, flower pots, bird baths, freeze trays, coconut shells etc.
    • Don’t throw broken utensils, unused bottles, tins, old tyres and other junk materials here and there as Aedes mosquitoes breed in these objects during rainy season.
    • Don’t use Aspirin to treat fever.
    • There is no specific medicine for Zika Virus disease
    • Don't self-medicate – always consult your doctor 

Prevention against Mosquito Bites

Protection against mosquito bites is a key measure to prevent Zika virus infection. This can be done by wearing clothes (preferably light-coloured) that cover as much of the body as possible; using physical barriers such as window screens or closing doors and windows; sleeping under mosquito nets; and using insect repellent containing DEET, IR3535 or icaridin according to the product label instructions.

Special attention and help should be given to those who may not be able to protect themselves adequately, such as young children, the sick or elderly. Travellers and those living in affected areas should take the basic precautions described above to protect themselves from mosquito bites.

More information is available on www.who.int as well as government websites.

Keep safe if you are travelling around and remember – Mayfair Cares.

With acknowledgement and thanks to the World Health Organisation

5 Ways to Beat Procrastination

Have you ever experienced procrastination? Stupid question? All of us have, at one time or another!

Procrastination is the number one killer of success. It is the single most common state that keeps people from taking action. It's when you know that you should do something, but keep putting it off.

This article provides you with five ideas that you can apply immediately in your everyday life to help you overcome procrastination and get more things done in 10 minutes a day.

Break down your goals into a series of smaller goals.

If you have a long-term goal, break them down into a series of short-term goals.

By breaking down big goals into smaller achievable steps, it makes you feel a constant sense of achievement. Ultimately, it motivates you to work harder and building a sense of fulfillment every time you accomplished each of them.

Replace negative images in your mind with inspiring positive images

Your mind runs with pictures. Think about this, what comes to your mind when it comes to working on your goal? Do you feel motivated, inspired, tired or lazy? Whenever you see negative images pop up in your mind; you know that your brain is associating negative states with your goal.

Identify all the negative images in your mind and replace them with motivating images. Think about how exciting, fun and happy you will be when you achieved all of them and become successful.

Place something meaningful besides your office desk

Place something that serves as motivational sources such as inspirational quotes, vision board or family photos just beside your workplace. This simple yet powerful tip helps to destroy procrastination because it serves as a constant reminder of why you are doing what you are doing.

Boost your energy to prevent exhaustion

Being too tired is the top reason for procrastination, and your energy stores (physically and mentally) are both limited. Therefore, actively replenish them and allocate your efforts wisely. Here are few things you can do to boost your energy and prevent burnout:

a) Make time for exercise several days each week. Exercise not only helps you to reduce stress, but it also increases your brain power, sharpens your memory and focuses at work.

b) Reserve your morning and mid-day peak performance hours for your most demanding tasks.

c) Take an afternoon nap. The boss might not approve so explain that research and study have found out that taking 20 minutes to 40 minutes rest dramatically improve your productivity, creativity, better stamina and work performance.

d) Respect your limitations. If after all this, you are still too tired to take on responsibilities, try to cut back on your commitments or get help completing them.

Taking charge of your physiology

When you were procrastinating, you were using your science in a particular way. Your breathing was probably slow and shallow. Your muscles were droopy; your eyes were looking down, and your facial muscles were probably flaccid.

Therefore, taking charge of your physiology is a key way to managing your states and overcome procrastination. You can snap out of procrastination by changing your entire physiology. For example, you can sit up straight, put your shoulders at the back, do stretches and take few deep breaths.

Remember that you can get control of your time and life only by changing the way you think, work and deal with the never-ending river of responsibility that flows over you each day.


Practice these simple ideas 10 minutes a day. Review them regularly until they become firmly ingrained in your thoughts, and watch how your performance improves.

And remember – Mayfair cares!

Why World First Aid Day 13th September 2016 is important

What is the Importance of World First Aid Day?

September 13, 2016, is the World First Aid Day, a campaign that happens every year to raise public awareness of how first aid training helps in saving lives and preventing injuries.

First Aid is defined as the first assistance provided to an individual who suffers a sudden illness or injury. You do not have to be a trained medic to offer first aid. We can all perform first aid to their relatives, colleagues or friends when an emergency occurs. But how many know how?

The primary objective of first aid is saving life and preventing the medical situation from worsening. With that in mind we should all make an effort to master basic first aid skills.

The first aid statistics are shocking. Every year, in the UK alone, more than 150,000 lives are lost in circumstances where first aid skills can have a significant difference. A worrying statistic is that only 9 percent of parents and guardians in the UK are willing and confident to carry out first aid on their children. That means 91% do not know where to start!!

In 2000, the IFRC (Federation of Red Cross and Red Crescent Societies) introduced the World First Aid Day. Every year over 100 Red Crescent and Red Cross society organize global ceremonies and events worldwide. The campaigns focus on promoting the role of first aid in saving lives in daily crisis. Each person should be ready to perform first aid on a loved one or a colleague.

First aid skills are something that should be available at all times, at work, leisure, and home. It is the responsibility of employers to ensure that key staff members have the essential skills that can save a life. Investing in a healthy and a safe workforce is an aspect that business owners should never overlook.

What Does IFRC Do?

The training provided by IFRC aims at promoting the objective of the British Red Cross to minimize and prevent suffering, save lives and boost the resilience and well-being of the UK populace and the whole world.

The Charity Fund operated by the British Red Cross benefits from the operational surplus from IFRC training. Therefore, they can design the most substantial impact for persons in crisis irrespective of wherever or whoever they are.

Participants in the World First Aid Day learn crucial life-saving skills that can assist you in responding to any emergency with confidence. You will also help IFRC to accomplish its vision of ensuring all people across the world enjoy the assistance they require in any crisis.

First Aid for Younger Generation

The British Red Cross aims to launch a campaign that will assist in developing first aid skills for children and teens aged 11 to 16 years in the same day.

Popular social networking platforms such as YouTube, Twitter, and Facebook, as well as, the Red Cross website (www.redcross.org.uk/lifeliveitnow) will provide teens with exceptional experiences. National dance clubs and sports clubs will also benefit from the first aid training provided by the professionals from the British Red Cross.

Additionally, the World First Aid Day will also feature lots of fun activities including celebrity gossip, blogs, competitions, and quizzes. All the activities will focus on raising awareness of the primary benefit of learning first aid skills.

In summary, the World First Aid Day is important to all of us. Learning to save a life is a skill that every person should master. Plan to participate in the coming World First Aid Day.

And remember – Mayfair Cares

With thanks to the following sources:

[1] http://www.realfirstaid.co.uk/fatality-statistics/

[2] http://www.heartrhythmfoundation.org/facts/scd.asp

[3] http://www.thefirstaidzone.co.uk/first-aid-facts