What Are The Benefits Of Earthing (also known as Grounding)

You've probably heard me talk about Earthing (also known as Grounding) before...

But what is it? Why should we do it?

Basically, Earthing is just getting in contact with the Earth.

The same way you need to "Earth" an electrical socket, your body also needs to be Earthed.

As we move around in daily life, we build up a charge, and we need to be in contact with the Earth to dissipate that charge.

The problem is, most people never (ever) come into contact with the Earth.

We walk around in rubber-soled shoes, insulating ourselves from the Earth when we go outside...

and when we're inside, we might take our shoes off, but again, we're insulated with floor coverings - we're not actually in contact with the Earth.

The issue this causes is that that charge that builds up in our bodies promotes inflammation, and inflammation is the root cause of just about every illness we suffer!

I wanted to highlight a few key benefits of earthing that have been reported by proponents of this practice:

1. Reduced Inflammation: Grounding has been shown to have anti-inflammatory effects on the body. Studies have suggested that direct contact with the Earth's electrons can help neutralize free radicals and decrease inflammation, leading to improved pain management and enhanced recovery.

2. Improved Sleep: Many individuals have reported better sleep quality and reduced insomnia after incorporating earthing into their routine. The grounding process is believed to regulate cortisol levels, synchronize our circadian rhythm, and promote a sense of calm, ultimately leading to a more restful and rejuvenating sleep.

3. Enhanced Stress Reduction: In our fast-paced modern lives, stress has become an all too common companion. Earthing offers a natural and effective way to counteract the negative effects of stress on our bodies. By grounding ourselves, we can restore balance to our autonomic nervous system, reduce cortisol levels, and experience a greater sense of calm and relaxation.

4. Boosted Immune System: The Earth's electrons have been found to possess antioxidant properties, which can help neutralize harmful free radicals in our bodies. By bolstering our antioxidant defenses, earthing may support our immune system's ability to combat illnesses and promote overall health.

While the concept of earthing may sound unconventional and a bit hippy, many people have reported experiencing positive results from incorporating this practice into their lives. 

Whilst the scientific research on earthing is still evolving, and further studies are needed to fully understand its mechanisms and validate these claims, I truly believe that it's something everyone should be doing.

It's zero cost and can't do any harm - so why wouldn't you try it?!

If you are curious to explore earthing further, I encourage you to try incorporating it into your daily routine. 

Simply find a patch of grass, soil, or sand, kick off your shoes, and spend a few minutes connecting with the Earth. Observe any changes in how you feel and keep an open mind.

Take your shoes (and socks) off at any opportunity you have and get in contact with the ground. Just do it safely, obviously!

You could even hug a tree! 🤗🌳🤣

When I walk the dogs, there's a long stretch of grass that I know is safe to walk barefoot on, so I always do, and keep this going right up to the point it gets too cold in the winter.

I also like to paddle in the river. Water is a GREAT way to get earthed!

If you want to learn more about it I highly recommend that you read (or listen to) the book Earthing. It's a real eye-opener!

And if you want to take it to the next level (remember, we want to be grounded for as much of the day as possible), I'd recommend investing in an Earthing Bedsheet

If you can sleep grounded, that's a good 8 hours of your day covered, and it can also help you sleep better.

I've been sleeping grounded for years now! My last sheet actually fell apart because we'd slept on it almost every day for about 5 years! (So while it may seem a bit pricey for a bedsheet - it's worth it!). We only took it off to wash it, then it was straight back on again.

And while it may be difficult to tell if it makes a difference because it's a bit subjective, I truly believe it does (if you read the book - you will too) and I hate when we go away and don't have the sheet!

The final 2 things that I do personally to try and stay grounded as much as possible is to use a Grounding Mat when I'm working at the computer - you can either put it under your keyboard so your arms are touching it, or on the floor and have your (bare) feet on it.

And a grounding wrist band/anti-static wrist band when I'm sitting watching TV of an evening. You just plug it into the wall socket (don't worry, only the earthing pin is connected, not the live wires! ⚡)

Again, this may sound a bit crazy, and I've had to explain myself to guests (and my parents who think I'm mental) many times, but who cares what other people think - I'd rather try and convert them and have them benefit from it than try to hide it because of what they might think.

So, just try it.

I'd highly encourage you to read into it further, because the more you know and the more convinced of it you are, the more likely you are to do it and benefit from it.

We'll address the biomechanics benefits of being barefoot another time (probably should have started there as it's less hippy and easier for many to buy into, but hey ho!).

Mark

Summer Training

So, the weather’s improved a bit and summer’s just about to kick in – do you change your training accordingly? 

It’s not essential, but a nice way to mix things up a bit and keep it interesting is to change your training to suit the seasons. 

Obviously, you need to train towards your specific goal(s) but it’s a good idea to make the most of the better weather, and you’ll likely have spent the last couple of months “getting in shape” for summer, so you can change the focus of your training a bit to maintenance and building your fitness levels. 

A good split that I like to use in the summer months is to complete two resistance (weights) workouts per week to maintain strength and muscle mass, and then include a couple of outdoor workouts – that could be anything from playing a sport, to going to an outdoor fitness class, to taking a couple of kettlebells into the garden for a workout to make the most of the good weather. 

Any outdoor sport would be good for this – paddle-boarding, climbing, mountain-biking, football… anything that gets you moving in different ways and challenges your coordination and reactions is fantastic. 

Walking is ok, but you should be doing that anyway. ‘Physical activity’ is NOT the same as ‘exercise’ or ‘training’. 

It needs to be a bit higher intensity than just walking and moving around. It’s also a great time to add in some sprint work and really work on your High Heart Rate training. 

Find a track or a big field and work some intervals. 

Why in Earth would you want to do your HIIT training in a gym when you can do it outside in the sun?! 

The main thing is that you capitalise on the warmer weather and get outdoors as much as you can. 

Tweak your training routine to include outdoor training (trust me, by Autumn you’ll be missing it!) 

Sun, fresh air and being in contact with the Earth are incredibly good for us – essential in fact. 

So make the most of this opportunity. 

And you don’t even need to have a strict weekly plan! 

On the rainy days – do your gym workouts 

On the sunny days – do your outdoor workouts 

Don’t get too hung up on Monday’s being ‘chest day’ and Wednesdays being ‘Legs’, just aim to get something done on the days you can train, the order really isn’t that important if you’re not a professional athlete! 

As a special summer offer you can now get your first month free at www.MoveBetter.Club where you’ll find a range of workouts that can be done outdoors, at home or at the gym and would fit perfectly into your summer training to mix things up. 

PLUS you still get all of the Nutrition and Lifestyle content that’s on there too! 

Head over to www.MoveBetter.Club and use the code ‘Blog’ to get your free month.

Mark

How to calculate your Body Fat Percentage

I’ve mentioned before how tracking weight can be misleading, given that you’re weighing not only fat, but also muscle, bone, organs, fluids and more.

Another metric people use to track progress is body fat percentage. 

This is more useful since it’s, in theory, only measuring your body fat, so any changes do mean that you’ve changed the amount of body fat you have (as a percentage of your total bodyweight).

Whilst it’s a bit backward that we measure weight in kilos/pounds etc and bodyfat as a percentage, it is still a great way to track progress.

There are a number of ways to measure body fat percentage and you have to be very careful about which you use and how seriously you take it.

Bioelectrical Impedance (handheld monitors, scales that measure body fat, and similar devices that you simply hold, stand on, or attach to your body in some way) are incredibly inaccurate and can be affected by many factors – hydration levels, if you have any creams/lotions on your hands/feet, even how you are standing when testing. If you use these, don’t take the reading as being completely accurate, and at the very least, use the exact same equipment every time, and make sure the conditions are the same.

Skinfold/Caliper Testing. This is where someone (hopefully trained in the use of skinfold calipers) takes a number of measurements at certain points around your body and uses a calculation to determine your body fat percentage. This can be more accurate than the handheld devices, but depends completely on the competence and skill of the person taking the measurements. It’s also quite intrusive, having someone pinch your fat rolls and measure them! Again, be sure that your practitioner is well accustomed to taking these measurements to reduce the margin of error.

DEXA Scan is considered the gold standard and most accurate way of measuring body fat, but this is an expensive option, and will likely require some travelling to somewhere that offers it. By all means use this method if it is within your means.

The last method I’m going to talk about here is called the Navy Method, and I’ve found it to be a reasonably accurate method of measuring body fat percentage when a DEXA scan or skilled skinfold testing is not available or appropriate, and all you need to do it is a tape measure (and a helper).

To do this, you simply need to measure your navel, neck and height (for men), or your natural waist, hips, neck and height (for women).

Once you have these measurements you can enter them into a calculator that will give you a reasonably accurate estimate of your body fat percentage. A simple google search for “navy method body fat calculator” will give you plenty of options.

I find this to be a good way of measuring body fat without needless expense or intrusion.

Take all measurements 3 times to ensure better accuracy, and you can use the results to track progress and help you decide if you need to make any adjustments to your diet or training plan.


Remember though, if you aren't getting the results you want, be honest with yourself and ensure that you are sticking to your plan before you change it!

Most people, if they're being honest, probably aren't sticking to the plan, yet wonder why it isn't working. If you're (honestly) sticking to your plan at least 80% of the time and still aren't getting results, then adjust the plan; but if you're simply not sticking to it, work harder at that before you change anything.

The only caveat to this is if you're trying to follow a plan that's too strict and you can't follow it. Then you'll need to adjust it to something that is achievable for you.