London based fitness coach Deepa Goswami shares 20 accessible exercise tips to boost health and start a transformative journey
By Asjad NazirJun 14, 2023
The Department of Health and Social Care described inactivity as the ‘silent killer’, and it perhaps worsened after Covid-19 kept everyone locked indoors.
This sedentary lifestyle affects the physical and mental health of many, including amplifying mood disorders, such as depression and anxiety. Exercise is a great remedy for inactivity and an unhealthy lifestyle, but most people don’t know where to start or feel intimidated by the thought of it.
Eastern Eye remedied that by getting London based fitness coach Deepa Goswami to share 20 accessible exercise tips to boost health and start a transformative journey.
Identify: Whether it is Pilates, yoga, lifting, running, or gym group classes, find the fitness form you like. The best workouts are ones you will stick to, so find something enjoyable. If you want quiet time opt for a solo programme, but if you thrive on social interaction go for group classes. There are many options away from the gym like walking, dancing, or taking up a sport.
Goals: Without a goal, it’s easy to lose sight of why you started a fitness journey. Whether it is losing extra kilos, adding muscle, or getting in shape for a special occasion, write it down and keep yourself accountable. Get someone to check in on you like family, friends, or a personal trainer.
Discipline: No one wants to leave a comfy bed to exercise, but this is when you remind yourself of your long term goal and rely on commitment, by treating going to the gym as you would brushing your teeth.
Realistic: Don’t take on too much at once. Start by setting smaller goals and make sure you achieve them. It could be as simple as going to the gym once a week, instead of promising to do it five times and losing motivation after it doesn’t happen.
Home care: Putting in 110 per cent effort in the gym is pointless if you’re only doing five per cent at home. Eat. Sleep. Recover. Remember, you break down muscle in the gym and build it during recovery, ready for the next workout. Essential restoration of the mind and body happens when we get good sleep. Muscle growth happens after the workout rather than during the session, which makes rest and recovery equally important.
Deepa Goswami
Nutrition: Abs are made in the kitchen. Progression in fitness happens when you eat a balanced meal with enough vitamins and protein. Learn about how much you should eat for your body and goals, along with the right foods.
Hydrate: Water keeps basic bodily systems functioning, along with aiding in digestion, recovery from workouts and keeping you fuller between meals, which helps to avoid overeating. We’re 60 per cent water, so keep refuelling.
Technique: Incorrect techniques make an exercise less effective and can lead to injury.
Work with someone experienced, like a coach, and reap the full benefits of training.
Ask questions: Gym environments and equipment can be overwhelming. Never be afraid to
ask for help, especially if it’s your first time. Most gym staff are happy to help. Ask for a quick gym tour or a demo of the machines.
Buddy up: Showing up is the first step to getting in a good workout. Having someone with
you minimises skipping gym trips and you can motivate one another. You can also join a class environment and make like-minded friends to work out with.
Stretch: A stiff body is an injured body. Warming up before a session prepares our bodies physically and mentally and helps prevent injury, by getting essential fluids and blood flowing around the joints and muscles. This can be with dynamic stretching or a light walk. Cooling downs afterwards helps lower our heart rate, after a high energy session with relaxing stretches.
Appropriate attire: You don’t want to worry about leggings riding up in a squat or extra loose t-shirts falling over the face in a downward dog. Tight clothes can restrict blood flow, and anything too loose can get caught in equipment. Wear something that won’t get too hot or too cold. Get it just right, think Goldilocks.
Schedule: Whether it is in the early morning, after work or a walk during a lunch hour, learn to work around your schedule. Find a time of day that suits you, to get the work done.
Rest days: More doesn’t mean better. To keep workouts beneficial, it is essential to rest in between exercise days, otherwise you’ll be burnt out, injured or demotivated.
Keep it fresh: To prevent boredom in your exercise routine, learn a new skill or sport to keep fit, or change up your gym routine.
Coaching: You may think personal training is too expensive, but it is a long-term investment
in yourself. It can help you reach goals quicker, and more effectively. Perhaps budget by taking away unnecessary expenses that take you further away from your goals! It will keep you accountable, teach you correct and safe techniques, and help achieve fitness goals.
Strength: It is great for heart health, but only cardio without resistance training leads to excessive calorie burn, resulting in fatigue and loss of strength. For longevity, incorporate resistance training, whether that is lifting or bodyweight training such as push-ups and planks. And remember to refuel with protein.
Don’t compare: Your journey is unique. Do not compare yourself with others and remember they were once in the same place as you. Be patient and focus on your own progress.
Stick to it and soon someone will look at you and be inspired.
Universal: Remember everyone can take up exercise irrespective or age, size, shape, ability,
disability, or mobility issues. There is something available for everyone.
Have fun: The journey towards better health will become more enjoyable as you progress.
Have fun while doing it and remember, you can do this.
Eli Lilly had announced a steep price rise of up to 170% for Mounjaro.
A new discount deal with UK suppliers will limit the increase for patients.
Pharmacies will still apply a mark-up, but consumer costs are expected to rise less than initially feared.
NHS pricing remains unaffected due to separate arrangements.
Eli Lilly has agreed a discounted supply deal for its weight-loss drug Mounjaro, easing fears of a sharp rise in costs for UK patients. The new arrangement means that, from September, pharmacies and private services will face smaller wholesale increases than first expected, limiting the impact on consumers.
Why the price rise was announced
Earlier this month, Eli Lilly said it would raise Mounjaro’s list price by as much as 170%, which could have pushed the highest monthly dose from £122 to £330. The company argued that UK pricing needed to align more closely with higher costs in Europe and the United States.
Discount deal for UK suppliers
The revised agreement will see the top-dose price set at £247.50 for suppliers. While pharmacies and private providers will still add their own margins, the increase for patients is now likely to remain under 50% for higher doses, and even lower for smaller doses.
Eli Lilly confirmed:
“We are working with private providers on commercial arrangements to maintain affordability and expect these to be passed onto patients when the change is effective on 1 September.”
Impact on consumers
Around 1.5 million people in the UK are currently on weight-loss drugs, with more than half using Mounjaro. Most of these patients—around 90%—pay privately through online services or high street pharmacies.
Prices vary between providers, depending on the level of lifestyle and dietary support offered alongside the injections.
Olivier Picard of the National Pharmacy Association said:
“This rebate will mitigate some of the impact of the increase, but patients should still anticipate seeing a rise in prices from 1 September.”
NHS pricing unchanged
The deal does not affect the NHS, which has secured its own heavily-discounted price for patients prescribed the weekly injection.
Mounjaro works by helping patients feel fuller for longer, reducing food intake and supporting weight loss of up to 20% of body weight.
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The Department of Health said the rollout would reduce missed days at nursery and school, cut time parents take off work, and save the NHS about £15 million a year. (Representational image: iStock)
CHILDREN in England will be offered a free chickenpox vaccine for the first time from January 2026, the government has announced.
GP practices will give eligible children a combined vaccine for measles, mumps, rubella and varicella (MMRV) as part of the routine childhood vaccination schedule. Around half a million children each year are expected to be protected.
The Department of Health said the rollout would reduce missed days at nursery and school, cut time parents take off work, and save the NHS about £15 million a year. Research estimates chickenpox in childhood leads to £24 million in lost income and productivity annually.
Minister of State for Care, Stephen Kinnock, said: “We’re giving parents the power to protect their children from chickenpox and its serious complications, while keeping them in nursery or the classroom where they belong and preventing parents from scrambling for childcare or having to miss work. This vaccine puts children’s health first and gives working families the support they deserve. As part of our Plan for Change, we want to give every child the best possible start in life, and this rollout will help to do exactly that.”
Dr Gayatri Amirthalingam, Deputy Director of Immunisation at the UK Health Security Agency, said: “Most parents probably consider chickenpox to be a common and mild illness, but for some babies, young children and even adults, chickenpox can be very serious, leading to hospital admission and tragically, while rare, it can be fatal. It is excellent news that from next January we will be introducing a vaccine to protect against chickenpox into the NHS routine childhood vaccination programme – helping prevent what is for most a nasty illness and for those who develop severe symptoms, it could be a life saver.”
Amanda Doyle, National Director for Primary Care and Community Services at NHS England, said: “This is a hugely positive moment for families as the NHS gets ready to roll out a vaccine to protect children against chickenpox for the first time, adding to the arsenal of other routine jabs that safeguard against serious illness.”
The eligibility criteria will be set out in clinical guidance, and parents will be contacted by their GP surgery if their child is eligible.
WHEN broadcaster and journalist Naga Munchetty began speaking openly about her experiences with adenomyosis and debilitating menstrual pain, the response was overwhelming.
Emails and messages poured in from women who had endured years of dismissal, silence and shame when it came to their health. That outpouring became the driving force behind her new book, It’s Probably Nothing, which calls for women to be heard and to advocate for themselves in a medical system that has too often ignored them.
“For so long, so many women haven’t been listened to by the world of medicine,” Munchetty said. “I knew this from my own experience of not being given adequate pain relief, or waiting years for a diagnosis. My motivation was to help women and people who love women to advocate better for women’s health.”
The book blends Munchetty’s personal journey with the voices of other women who have faced similar struggles, alongside expert insights from medical professionals. Its purpose, she said, is clear: to empower people to fight for their health.
“We need to be unafraid of saying how we have been weakened by our symptoms,” the BBC presenter said.
“Too often, we try to keep afloat, keep our head above water, but we don’t want to seem weak. That needs to change.”
Munchetty’s candour is striking. She describes the shame of being told her excruciating periods were “just normal,” leaving her to feel weak and whiny for struggling.
“You might as well have told me people have heart attacks while I’m having a heart attack,” she said. “Debilitating pain is serious — it may not be lifelimiting, but it is life-impacting.”
Her determination to challenge that culture led to her giving evidence in parliament, contributing to what became a Women and Equalities Committee report, published in December 2024.
The report made headlines for its stark conclusion: medical misogyny exists.
For Munchetty, seeing that phrase in black and white was transformative. “It was almost self-affirming,” she said. “We now know it’s there, so we can challenge it. Women can say: I know my body, I know there’s not enough research, and I am entitled to push for answers.”
The parliamentary report went further than acknowledgement. It called for ring-fenced funding for women’s health hubs, better training for GPs, and greater investment in research into reproductive conditions like adenomyosis and endometriosis.
It highlighted how symptoms are routinely dismissed as “normal,” delaying diagnosis and disrupting women’s careers, education and daily lives. Munchetty wrote in her book — referencing the report — that medical misogyny is not about blaming individual doctors, but about challenging a system built on insufficient research into women’s bodies.
“It gives women the language and the confidence to not just be heard, but to insist on being taken seriously,” she wrote.
Her book also tackles the additional barriers faced by women from minority communities, who may be discouraged by stigma or embarrassment from speaking about menstruation or menopause. To them, Munchetty has a clear message: “You are so much more valuable than you realise. If you don’t prioritise your health, you are lessening your ability to hold up everyone around you.”
Those featured in the book are friends, colleagues, charities and everyday women who contributed their stories, many for the first time. “I was surprised at how many friends are in that book with such powerful experiences,” Munchetty said.
“It told me all the more that we’re not speaking about it, and that it is sadly so very common.”
At a launch event for the book, contributors, family and experts filled the room with what Munchetty describes as an “electric and inspiring atmosphere.”
She said, “It was full of joy, of women who felt safe to speak up and be heard. This is not a whiny book — it’s a positive book. People felt they were part of making things better, part of this women’s health revolution.”
For Munchetty, writing the book was exhausting, but transformative, she said.
“I never thought I’d be an author. I’m a journalist. But this is journalism — facilitating people’s stories to be told powerfully and truthfully. People trusted me, and I’m proud of that.”
And Munchetty’s aim is for the book to be a tool for change: arming women with the language, confidence and strategies to advocate for their health.
“It’s not easy to admit you need help, and it’s not instinctive for women to prioritise themselves,” she said. “But this book will help you do that. It’s the silent friend who has your back and gives you strength.”
It’s Probably Nothing - Critical Conversations on the Women’s Health Crisis is now available in all good bookshops
The Shree Kunj Bihari Vrindavan (UK) Temple has officially launched its project to establish a grand home for Shree Banke Bihari in London.
The inaugural event, held in Harrow from 4 pm, featured devotional chants, the Deep Pragtya ceremony, and a presentation outlining the temple’s vision. Speaking at the gathering, Shalini Bhargava described the planned temple as “a spiritual home promoting bhakti, unity and seva for generations to come.”
Several dignitaries were honoured at the ceremony, including Cllr Anjana Patel, Mayor of Harrow; Anuradha Pandey, Hindi and Cultural Attaché at the High Commission of India; Kamakshi Jani of the Royal Navy; Councillors Janet Mote, Nitin Parikh and Mina Parmar; Krishnaben Pujara, Chairperson of ALL UK; and Truptiben Patel, President of the Hindu Forum of Britain.
Organisers said the launch marks the beginning of a new spiritual and cultural hub for London’s Hindu community, offering a centre for devotion, learning and community service.
Martin Dickie has announced his departure from BrewDog and the alcohol industry.
He co-founded the Ellon-based brewer with James Watt in 2007.
Dickie cited family time and personal reasons for his exit.
His departure follows recent bar closures as part of a company restructuring.
BrewDog confirmed no further leadership changes will follow.
BrewDog co-founder Martin Dickie has announced he is leaving the Scottish brewer and the wider alcohol industry for “personal reasons.” Dickie, who founded the Ellon-based business with James Watt in 2007, said he wanted to spend more time with his family after more than two decades in brewing and distilling.
Early beginnings
Dickie and Watt launched BrewDog at the age of 24, starting from a garage in Fraserburgh and selling hand-filled bottles from a van at local markets. The company grew rapidly to become one of the UK’s best-known craft brewers.
Leadership changes
James Watt stepped down as chief executive last year after 17 years in the role, moving into a non-executive position as “captain and co-founder.” Dickie’s exit marks another major shift in the company’s founding leadership.
Dickie’s statement
“Leaving BrewDog isn’t easy, but I’m ready to spend less time travelling and spend some more time at home with my young family,” Dickie said. He added: “It has been an honour to have worked with incredible, like-minded colleagues who live in a world of flavour and experimentation. In James Taylor and Lauren Carrol, BrewDog is in very strong hands and I will always remain a massive fan.”
Company response
BrewDog chief executive James Taylor praised Dickie’s contribution, highlighting his focus on product quality, workplace safety, sustainable supplier relationships, and new product development. “Martin’s contributions to BrewDog have been immeasurable,” Taylor said. “His creativity, passion, and relentless drive have shaped our company over the years and inspired countless others in the industry.”
Recent challenges
The announcement comes a month after BrewDog closed ten of its bars, including its flagship Aberdeen Gallowgate site and a Dundee outlet, citing commercial unviability. The company stressed that Dickie’s departure will not result in further leadership changes.