Good Health Matters
April 2025
Spring into Health
Here at GHC, this seasonal warmth and sunshine is turning our minds to the great outdoors! There are so many ways to enjoy being outside, on land or water, fast or slow, exhilarating or gentle.
This month, then, we look at some of the different ways you can get outside and get moving this spring. Plus, we consider spring nutrition, and we offer you our top tips for seasonal health.
Enjoy reading!
Embracing Movement: Ways to Get Active This Spring
Outdoor exercise is one of the best investments you can make in your physical and mental health. Make the most of spring’s gentle warmth and longer daylight hours to kickstart your health and fitness goals with one of these ideas.
Brisk walking: Pound the pavements around your area or head into nature. Walk briskly enough to raise your breathing and heart rate. Learn to love hills – keep your pace up and gently lean in to really maximise the benefits for heart, lungs, muscles and joints. Walk with friends or in a group for the social benefits – look out for local organised walks or try Nordic walking for a full body workout.
Cycling: Leeds is a great area for getting out and about on two wheels. Try towpaths or cycle trails, such as those in Roundhay Park, for traffic-free routes. Or, if you’re feeling more adventurous, head out of the city to explore the villages and beautiful scenery of Yorkshire.
Gardening: getting more movement into your day needn’t mean formal exercise. Gardening involves squatting, carrying weight, pushing, pulling – all the fundamental exercises you’ll find people doing in the gym! Spend a few hours working outdoors and benefit from improved physical and mental health, as well as a beautiful garden.
Team sports: if it’s the social scene that really gets you motivated, get in touch with a local sports team or club. From old familiars such as cricket, netball and football to newer sports such as padel and pickleball, there’s something to suit every taste.
Wild swimming: Cold water immersion has seen a huge surge in popularity in recent years. Just 30 minutes of swimming a week can boost mood, reduce stress and inflammation, improve cardiovascular health and muscle strength, and support your immune system. Plus, it’s one of the best ways to burn calories. If you’re a first-timer, we’d recommend joining a group or taking a course for safety.
Hybrid workouts: if you’ve come across the hugely popular HYROX competitions, which mix cardio and resistance exercise, you might be interested in trying hybrid workouts. Found to be one of the best ways to improve cardiometabolic health, combined workouts also aid injury prevention. Even better, you can still train outdoors with a group like Fortitude Fitness.
These are just some ways to get out and moving this spring. The important thing is to find something you enjoy – fun is the best motivator!
Start small: book a taster session or schedule a walk. Once you’ve found something you love to do, do it regularly. Consistency is key to progress, so show up for your activity, even if you don’t complete it.
And don’t forget, the GHC team are here to support you. Our dedicated osteopaths, physiotherapists and massage therapists can help get you performance-ready, aid with strength and flexibility, and nip pain and injuries in the bud.
Renew your health this spring! Make a change, starting today.
Spring Nutrition: Light and Easy
With warmer weather comes a move away from heavy, starchy comfort foods. New spring produce is making an appearance in the shops. Asparagus, spring greens, beetroot, radishes and rhubarb bring freshness and colour.
Now is the time to make the most of the gentle sunshine and get a dose of vitamin D. As a rule of thumb, there’s enough sunlight for vitamin D production if your shadow is shorter than you are.
At this time of year, just 15 minutes of skin exposure to sun for light skin or around 30 minutes for dark skin produces sufficient levels of the vital vitamin.
Importantly, if you are in the sun for a more prolonged period, cover up and use sun protection to avoid the risk of skin cancers.
People who have skin conditions or cancer risk that means sun exposure is not suitable can get their vitamin D using diet and supplements. Include oily fish, egg yolks and fortified foods (certain cereals, plant milks and fat spreads), and consider a daily supplement.
If you’re looking for specific and tailored recommendations for your nutrition goals, book an appointment with our expert nutritionist.
Clinic News
The observant among you may have spotted our new sign outside the clinic – we’re very proud of what we do here, and we want to let everyone know about it!
If you know anyone you think we might be able to help, please do pass them our details. The more people we can get feeling fitter, healthier and well, the better – for us, for them, and for the whole community.
Easter opening
Please take note of the changes to our opening hours over the Easter weekend.
We’ll be closed on Good Friday, Easter Sunday and Easter Monday, but open as normal on Easter Saturday between 9am and 4pm. Clinic hours will be back to normal on Tuesday 22nd.
Wishing you and your family a lovely weekend!
The Wellness Edit
Tips from our team for supercharging your health this spring!
- Drink water from a glass bottle with markers. A visual cue to the amount you’re imbibing is a great way to stay on top of your hydration.
- Practise mini-mindfulness. Start the day with a few moments of deep breathing, focusing on a positive mindset for the day. Eat with awareness, really experiencing your food. Take time to notice small things in your environment, such as the sound of birdsong, the feel of a breeze, or the colour of blossom. Adopting these small practices can help limit stress and keep you feeling in control of your emotions.
- Stretch daily. A good stretching routine lengthens muscles, improves joint flexibility, boosts circulation, helps relaxation, lowers blood pressure and cholesterol, and even reduces arterial stiffness – a risk factor for cardiovascular disease. Find a stretch routine online or join a flexibility class.
Vibrant Spring Risotto with Asparagus, Lemon, Peas & Spring Greens
This risotto is a celebration of fresh spring flavours and vibrant green hues. It’s creamy, delicious, and packed with seasonal goodness.
Serves: 4 Prep time: 25 minutes Cook time: 30-35 minutes
Ingredients:
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, crushed
- 300g Arborio rice
- 100ml dry white wine
- 1 litre hot vegetable stock
- 150g asparagus, trimmed and cut into 1-inch pieces
- 100g frozen peas
- 100g spring greens, washed and thinly sliced
- Zest and juice of ½ lemon
- 50g grated Parmesan cheese, plus extra for serving
- 25g unsalted butter
- 2 tablespoons chopped fresh parsley or chives
- Salt and freshly ground black pepper to taste
Instructions:
Fry the onion and garlic: Heat the olive oil in a large, heavy-bottomed pan over medium heat. Add the chopped onion and cook until softened and translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
Toast the rice: Add the Arborio rice to the pan and stir constantly for 1–2 minutes until the grains become slightly translucent around the edges. This toasting process helps release the starch and creates a creamy risotto.
Deglaze: Pour in the white wine and stir until it is completely absorbed by the rice.
Add the stock gradually: Add one ladleful of the hot vegetable stock to the rice, stirring constantly until the liquid is fully absorbed. Continue adding the stock, one ladleful at a time, stirring continuously and allowing each addition to be absorbed before adding the next.
Cook the asparagus and peas: After about 15 minutes of adding stock, add the asparagus pieces to the risotto. Continue stirring and adding stock as needed. After another 2–3 minutes, add the frozen peas. Cook until the asparagus is just tender, and the peas are bright green and heated through.
Stir in the spring greens: Add the thinly sliced spring greens to the risotto and stir until they wilt and become tender, about 2–3 minutes.
Add the lemon and cheese: Stir in the lemon zest and lemon juice. Then, stir in the grated Parmesan cheese and butter until the risotto becomes creamy and glossy.
Season and serve: Season the risotto with salt and freshly ground black pepper to taste. Stir in the chopped fresh parsley or chives. Serve immediately in warm bowls, with extra grated Parmesan cheese on the side.
Clinic Opening Times
We offer appointments from 8am to 7pm or 7:30pm on weekdays, except Tuesday when we open late till 9pm. And on Saturdays we’re here from 9am to 4pm. Here is a handy reminder of our opening hours:
| MONDAY | 8am to 7pm (Closed Easter Monday) |
| TUESDAY | 8am to 9pm |
| WEDNESDAY | 8am to 7pm |
| THURSDAY | 8am to 7:30pm |
| FRIDAY | 8am to 7pm (Closed Good Friday) |
| SATURDAY | 9am to 4pm |
| SUNDAY | CLOSED |
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