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We all know the importance sleep plays in managing our health and well-being. Sleep and ensuring you’re getting enough of it, is vital for achieving many health benefits. Unfortunately, unhealthy habits that impact our ability to experience quality sleep, are easy to develop.
Below are 5 tips to improve the quality of your sleep.
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Limit screen time.
On average, adults spend 7.5 hours per day looking at a computer. Short term effects of high use screen time include painful headaches, strained eyes, blurred vision, dry eyes and raised stimulation. This will impact on your body’s ability to unwind and prepare itself for sleep. Removing smart devices, as part of an unwinding process will assist you in preparing the body and mind for sleep. It has been recommended that this activity commence 30 minutes before your intended bedtime. -
Create a healthy sleep routine
It is well documented that a positive sleep routine is essential for our body’s day to day functions. Developing a positive sleep routine will not occur overnight. It will require discipline and commitment. Going to bed and waking at the same time each day and night, will assist your body develop a routine that will support memory consolidation, body healing and metabolic regulation. Consider the time you are going to bed and the time you are waking. Aim for 6-8 hours of unbroken sleep where possible. -
Manage stress
It is completely normal to experience stress. How we manage stress can assist with allowing the body the required rest it deserves. A common practice used to assist people manage stress is called the Four A’s: Avoid learn how to say no. Limit the professional or personal tasks or commitments you take on. Alter If you cannot avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life. Adapt Reframe problems, try to view a stressful situation from a more positive perspective. An example could be you are stuck in traffic. Instead see this as an opportunity to listen to your favourite artist or audible book. And Accept, you cannot control everything; accept the things you cannot change and recognise the things you can. We can control our communication and behaviour. -
Environment
Considering your sleep environment will aid in assisting your body recognise the routine you are trying to achieve. Remove all smart devices and technology from the bedroom. Be sure to eliminate any light from entering the room. Darkness will assist the body in understanding it is time for bed. Consider the temperature of your room. Your bodies temperature begins to drop as it prepares itself for sleep. Keeping your room, a cool temperature can help the bodies process of cooling. -
Make an investment
We spend (hopefully) 6-8 hours a night in bed. That’s 2920 hours a year. Spending a little more money on a quality mattress, will go a long way to achieving a good night’s sleep. Complete your due diligence on what you need. Consider that we are all different. Some people will like a firm mattress and some like a plush mattress. Do not be impulsive. Take your time deciding on what may work best for you.
Ashley
Yarnold
Wellness Coach
Personal Trainer Level 3 AusActive
Fitness Dr Ambassador
Picture this; It’s 2019 & you and a group of mates are smashing out one of the hardest group training sessions you have ever participated in. Sweat & tears, high 5’s, fist pumps? If you were desperate enough, you may have even shared a water bottle. Ahhh the good old days.
Fast forward to 2022. In the blink of an eye, we are now well trained to be considerate and cautious of our environment. If we demonstrate signs or symptoms, we are asked to stay home. Our working rhythm is a mix of being in the office and not. Life as we knew it, has changed.
There are many challenges to our health and fitness, that the Pandemic presented us. During the first lockdown in Sydney, many were left without correct, ergonomically set up, at home, workstations. This impacted the health of our mobility and has promoted the need for postural correction today. Social anxiety and specifically, fear of large groups is another. The larger the group, the more risk associated with contracting COVID right?
However, with all the doom and gloom the pandemic presented, it should be well promoted that we are a resilient bunch. The health and fitness sector in Australia, overnight became Zoom experts. The communities that so many of us strive to achieve in our training studios, continued to come together and support one another virtually. We all have our fingers crossed, hoping that lockdowns are a thing of the past, but we would all be lying if we said, there was not a small part of us that believes they could come back.
The modern fitness regime needs to be a resilient one. It needs to factor in lockdowns, working from home, kids being picked up or dropped off. It needs to be financially considerate & it needs to be covid safe.
As a trainer of 15years and leading over 150 clients through the pandemic, the best advice I could provide someone with, when speaking about the designing of a modern fitness regime and considering the new world of living would be the following.
- At home training equipment is a must. For the record, pre-covid, I would never have promoted owning equipment at home. Now, I have a garage full of Dumbbells, Barbells, Benches & a rowing machine. This allows me to priorities my fitness regime, regardless of working from home, having to self-isolate due to being a close contact or dare I say it, another pandemic kicks off. IMPORTANT TIP* Do not be a hoarder of equipment. Speak with an exercise professional or at home, fit out expert. Pay for what you need and always look at functionality and multi-purpose use. This will allow you to spend less and gain more.
- Use Data. Using data is an important tool that assists me create synergy between my mind and body. I use the Garmin Fenix 6 Pro but an Apple Watch or similar brand can also achieve this. As change will be forever present during these times, the use of data helps me recognise what is good for me and what is not. Specifically speaking, I enjoy the use of Garmins Body Battery feature. The body battery feature is a score out of 100. This score is calculated based on a number of data that is collected from you. Some of these include, your REM score, your previous training recorded, your average resting heart rate, how hard your previous sessions were and your VO2 max. The list goes on! This Body battery score allows me to consider whether or not I go for a run or swim. In training terms, do I load up my body with weight baring exercise or do I consider achieving VO2 intensity without the high impact on my body. The Body Battery feature also manages our ego. We can sometimes fall victim to thinking all training sessions need to be hard (they don’t by the way). By considering my data and the feedback provided. I can potentially, minimise the chance of injury through training. & lastly
- Make it fun. Fun being used to describe training, might sound crazy to some. From experience, I have had the most boring of exercises be deemed as“ fun” by clients, who despise the thought of doing a single leg, body weighted deadlift. Mainly as it exposes their balance and or lack of it. I stress this because training situations, can be controlled by our narrative. A run in a nice scenic location, can become therapeutic. An early morning walk before people are awake can be uplifting and personally rewarding. Equipment at home could be the reason a teenager and Father spend more time together doing something that they both enjoy. We always can control our narrative.
The modern fitness regime needs to be adaptable and accountable. There has never really been a more important time to consider your health and well-being then now. After all, your bodies first line of defence against infection, is your immunity. Your immunity is a direct reflection of how well you manage your health, fitness, nutrition, mental well-being and social interactions.
Looking after yourself, is the best way to fuel you with the energy to look after others.
Yours in fitness,
Michael Yarnold
PT EXPERT & AMBASSADOR FOR THE FITNESS DR 2022
About the Author;
Michael Yarnold is a Personal Trainer of 15 years and has conducted over 60,000 1 on 1 PT sessions. Michael has managed large, medium and boutique fitness businesses, as well as owned and operated his own bespoke Personal Training studio in the heart of Sydney’s Central Business District for the last 10 years. Michael is an accredited Organisational Coach, Wellness Coach, Mental Health First Aider and was awarded a position in the top 10, AusActive (formerly known as Fitness Australia) Male Personal Trainers of the year, for 2021.
Why you need to maintain and look after your treadmill.
1 Set Your Treadmill on a Level Surface
2 Wipe Down Machine (After Each U se)
This might sound like a no-brainer, Running or walking on a treadmill means that you’re going to sweat. This sweat will eventually drop on the machine. Similarly, any dirt from your running shoes will accumulate on the treadmill. As moisture and dirt start to accumulate, rust will eventually start to thrive on the belt and frame. Moreover, this will promote fungal as well as bacterial growth on the treadmill.
To avoid these challenges, make sure you wipe down your machine with a damp cloth after every workout. Using a soft brush, get rid of the dirt buildup on the treadmill belt. You can also use sanitizing wipes to remove sweat from the console, handlebars, and belt. Lastly, inspect and wipe the metal parts with a dry cloth.
It’s a good idea to clean the console weekly too. Don’t use any fancy detergents, a damp cloth will do just fine. Make sure you use a different cloth, or use wipes as by using the same cloth all the time you are essentially spreading the sweat to other areas.
Pro Tip: See The Fitness Doctor Gold Treadmill Kit as this can be used on all treadmills.
https://fitnessdoctor.com.au/products/gold-maintenance-pack
3 Clean Under Belt (Monthly)
It’s also a good idea to clean the area between the deck and the belt. Why this is important this is the part of the treadmill that is most susceptible to wear and tear.
Dust and dirt can accumulate under the belt with time. As this happens, it can lead to faster belt breakdown and prematurely wears the weave on the walking belt and cause ripples in the walking deck.
A cloth or vacuum attachment can be used to get unwanted debris out of the way.
It’s also a good idea to keep the floor around and underneath your treadmill clean. While you’re cleaning under your belt, you are best to go ahead and vacuum the floor around it.
Pro Tip: Do not try and wipe away the lubricant that is still present on the walking deck as this is important. Your goal is to remove the excessive dust and debris.
4 Clean Around Motor (Monthly)
We recommend that you remove the motor hood off the treadmill and vacuum around to get any dust or debris out of there. This will help keep your motor running at max efficiency.
First step is to turn off and unplug your treadmill to make sure there is no power to the unit. Once this is completed then you can remove the mo tor hood to complete the cleaning process.
You can use a vacuum with the bristle attachment to help get in those tricky areas. As an alternative, you can wipe the area with a lint-free cloth Make sure you are taking extra care around the wiring.
Pro Tip: I would take a few photos of the wiring to have on hand if you accidently unplug a wire.
5 Lubricate Belt (As Needed)
Home treadmills require belt lubrication, others have “self-lubricating belts”. Consult your user manual to determine whether or not you have to lubricate your belt. Always best to speak to a professional or the wholesaler to get clear indication on this process as it’s quite a pivotal maintenance step in owning a Treadmill.
A Treadmill usually require the belt to be lubricated every few months or so, depending on how much use it’s getting and the environment it’s in.
Most belts require a 100% silicone lubricant. It’s critical to use the right type of lubrication to ensure you protect the walking belt and walking deck.
This will keep its components in excellent condition and extend their longevity.
The best form of silicone is in a liquid form as it’s a higher viscosity and will protect much better than the spray can form. You only need to use around 5-10 ml on either side of the treadmill deck trying to apply liberally to the impact zone as this is where the most wear will occur.
Pro Tip: See The Fitness Doctor Treadmill Lubricant as this can be used on all treadmills.
https://fitnessdoctor.com.au/products/the-fitness-doctor-treadmill-lube
6 Tighten Belt (As Needed)
Overtime treadmills walking belts will start to loosen due to wear and tear.
As the belt gradually stretches, its tension on the deck will decrease. You’ll be able to feel this, as it will feel like the best will stop underfoot, it can make using the treadmill feel awkward.
There are two Allen bolts at the end of the treadmill dec k you can tighten to adjust the tension of the belt. The Allen key would have come with your Treadmill at the time of purchase.
Make sure the Treadmill is not running and insert the Allen key into one side adjust quarter turn clockwise and then repeat on the opposite side.
Once you have completed these small adjustments turn the treadmill on and proceed to walk on the unit.
If the belt does not slip under foot you have completed this task but if it does slip again perform the same process again until you stop the belt slipping under foot.
Pro Tip: See Allen Key suitable for NordicTrack & Pro-Form 7/32"
If you have tighten the roller bolts completely this is a sign you need a new walking belt.
You can always consult your user manual for guidance.
7 Adjustment of Waking Belt (As Needed)
When running perfectly, the walking belt should be centered on the deck. Sometimes as the belt loosens, it may get off centered and glide closer to one side or the other.
I mentioned that this can also happen if the treadmill isn’t placed on a level surface or if the user favors one leg over the other.
If you notice this, you should immediately center the belt to reduce chances of accidentally wearing down the walking belt.
You will use the same bolts mentioned in above to do this Have the unit running around 6km/h in order to center to the right, you will want to tighten the right bolt clockwise by a ¼ turn and wait 30 seconds you will see the belt move to the center if its not completely to the center perform the same task again.
To center to the left, tighten left bolt clockwise with the and perform¼ turn and wait 30 seconds you will see the belt move to the center if its not completely to the center perform the same task again.
Your user manual should have specific directions for doing this. Again, make sure you follow their directions to ensure you are completing this task correctly.
8 Replace Belt (As Needed)
Even with proper cleaning and lubricating, if you have your treadmill long enough, you will eventually have to replace the belt. Due to being a wear and tear item.
To determine if your belt requires replacement, look for signs of wear after every 3 months. If it appears worn and rough, it’s good to ensure that it’s replaced. Otherwise, the belt’s roughness will make the deck wear out more rapidly . As a result, you’ll be forced to replace both the belt and the deck.
Purchasing a new walking belt might cost you around $200-$250. As long as your motor and deck are still holding up fine, it’ll probably make sense to invest in a new walking belt instead of purchasing a new treadmill.
9 Use A Surge Protector
In order to protect the electronics of the treadmill (which is essential to its function). it’s a good idea to plug it into a surge protector to protect it from any unexpected power surges.
Pro Tip - We recommend The Fitness Doctor Platinum kit
https://fitnessdoctor.com.au/products/platinum-maintenance-pack-1
10 Use a Treadmill Mat
This one isn’t crucial, by placing your treadmill on a mat can help protect your floor from unwanted damage. It might also help decrease how often you have to vacuum under your treadmill.
I think it also gives your machine a nice, finished look. Always got to keep it classy.
Pro Tip - We recommend the iFit Under Treadmill Mat
11 Check for loose screws
Treadmills are held together by bolts and screws. With heavy and repeated use, these screws and bolts will gradually loosen over time. For this reason, you should check and tighten any loose screws regularly.
On the same note, check and replace any corroded bolts and screws. If you don’t have replacement screws, buy them from the machine’s manufacturer. Otherwise, using the wrong bolts/ screw can damage your equipment.
12 Treadmill servicing
The maintenance tips we’ve looked at so far, are quick and simple DIY tasks. I’m talking about things like lubricating the belt and cleaning. However, at some point, maintenance will not help you anymore. For instance, if the treadmill is broken, maintenance will not fix the problem.
The same case applies to other parts like rollers, belts, motor, and console are damage. The ideal action to take is to contact a technician or professional. Hiring a professional for more detailed work will help you solve the issue with ease. Alternatively, contact the manufacturer, especially if your machine is still under warranty. Just don’t try to fix the problem yourself since it can cause more damage.
