7 quick wins for your health

A bad diet often equals a bad mood. But exercise can undo it

In an age where ultra-processed foods are increasingly common, understanding how to undo the mood-damaging effects of a poor diet is more important than ever. Researchers have found exercise – specifically running – can restore metabolites tied to mental wellbeing and help balance key hormones like insulin and leptin. This gut hormonal response can help alleviate depressive-like feelings triggered by a diet high in fat and sugar.

What should you do:

Go for a run (check out the run training on LES MILLS+) or choose any type of cardio workout.

Your handgrip strength can predict your future health

How hard you can squeeze could forecast whether you’ll face health problems as you age. A study of 93,000 adults highlighted the link between stronger muscles, lower inflammation and better metabolic markers, showing that a strong grip in midlife predicts slower disease progression and lower mortality in the years to come. Researchers behind another study linked low grip strength to a higher risk of cardiovascular disease, respiratory illness and cancer. They found that for every 5kg decrease in grip strength, mortality risk increased by 16-20%, cardiovascular death risk increased by 19-22% and respiratory disease death risk increased by 24-31%.

What you should do:

Deadlifts, farmer's carries or hanging from a pull-up bar are all great ways to increase grip strength. Weight-based workouts like BODYPUMP™ and LES MILLS STRENGTH DEVELOPMENT™ provide full-body strength training and also help increase grip strength.

Bananas could be ruining your smoothie’s health benefits

Bananas are a smoothie staple, but researchers believe they may be sabotaging your smoothie’s superpowers. It all comes down to the high level of polyphenol oxidase (PPO) in bananas, which can interfere with the absorption of heart and brain-boosting flavanols. Testing shows that when you choose a banana-based smoothie over a berry-based smoothie, flavanol absorption is reduced by 84%.

What you should do:

It's simple, switch bananas for berries. If you want more healthy eating ideas, check out the Les Mills Fuel Reset.

Exercise (and omega-3s) can make a big difference for oral health

Combining moderate exercise with omega-3 supplementation can improve immune function and help fight off periodontitis, a type of chronic tooth and gum infection. Researchers believe this combo helps limit bacterial growth, reduce bone loss, balance the production of inflammatory molecules called cytokines, and stimulate fibroblasts – the cells that repair and maintain tissues.

What you should do:

Exercise regularly and include foods that are rich in omega-3s in your diet – things like salmon, mackerel, and sardines, chia seeds, flaxseeds, walnuts, and soybeans.

Working out could reverse your body’s aging clock

There’s mounting evidence to show exercise doesn’t just make us feel and look younger – it can actually slow or reverse our body’s molecular clock. Scientists have drawn direct links between exercise and aging-related DNA markers. And, what's most interesting, it's structured workouts (not just casual activity) that have the most profound impact.

What you should do:

Choose regular, well-structured workouts – either at home, or at a gym near you.

Endurance exercise can sharpen your immune system as you age

Endurance-based cardio exercise, like running or cycling, appears to condition not just the body, but also the immune system. Older individuals who maintained these habits showed immune cells that aged more slowly and functioned more effectively. They also had greater resistance to stress-induced fatigue.

What you should do:

Whatever your age, dedicate time to regular cardio endurance training. Try a workout like RPM™ or check out the guided run workouts on LES MILLS+.

The top exercise for healthy knees

A major review of over 200 clinical trials has pinpointed aerobic exercise – like walking or cycling – as the most effective way to reduce pain and improve mobility for anyone with knee osteoarthritis. The research, involving data from more than 15,000 participants, suggests that other exercise types can still help alleviate pain born from knee osteoarthritis, but when it comes to lasting relief and better movement, cardio comes out on top.

What you should do:

Enjoy a gentle walk, or get your legs spinning with RPM, LES MILLS SPRINT™ or THE TRIP™.

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