Get Active!

Physical activity varies from day-to-day activities, like walking and gardening, to more structured exercise programmes, like fitness classes at the gym. There are lots of ways you can begin to be more active, and even the smallest increase in your physical activity can improve your quality of life. Keep an eye out below for a link to see how taking one small vitamin can help in the fight against Covid.

Below are some examples of how you can increase your physical activity levels …

 Ride a bike

Pedal power is one of the best ways you can help reduce harmful carbon emissions. You don’t need to buy a new bike; build or buy a used bike. This not only saves you money, but it also conserves the energy and mineral resources required to manufacture a new bike. Cycling is easy on your joints as your weight rests on your pelvis and not your legs. Its beneficial for your heart, brain and blood vessels and can trigger the release of endorphins, the body's feel-good chemicals. Different phases of pedalling also help you build muscles in your thighs, calves and hips. The exercise builds bone density and smaller muscles, too: You use your abdominal muscles to balance and stay upright, and your arm and shoulder muscles to hold on and steer.

Go swimming

Whether indoors or outdoors, swimming is a great way to keep fit and is a healthy activity that you can continue for a lifetime. Being a relaxing and peaceful form of exercise, swimming can help to:

• alleviate stress

• improve coordination, balance and posture

• improve flexibility

• provide good low-impact therapy for some injuries and conditions

Swimming is a good all-round activity because it:

• keeps your heart rate up but takes some of the impact stress off your body

• builds endurance, muscle strength and cardiovascular fitness

• helps maintain a healthy weight, healthy heart and lungs

• tones muscles and builds strength

Let’s Dance!

You can dance in a group, with a partner, or on your own. There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs. Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn’t matter whether it is cold or raining, as dancing is usually done indoors.

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and mental benefits including:

• improved condition of your heart and lungs

• increased muscular strength, endurance and motor fitness

• increased aerobic fitness

• improved muscle tone and strength

• weight management

• stronger bones and reduced risk of osteoporosis

• better coordination, agility and flexibility

• improved balance and spatial awareness

• increased physical confidence

• improved mental functioning

• improved general and psychological wellbeing

• greater self-confidence and self-esteem

• better social skills.

Walk places

The best way to discover the environment around you is on foot. Exercise, wander, and offset your carbon emissions while you explore. Walking at a brisk speed (you can still talk but not sing) may reduce your risk of developing high blood pressure, cholesterol and blood sugar levels as much as running. Walking can also improve joint and muscular pain or stiffness and diabetes. It encourages stronger bones, improved balance, increased muscle strength and reduced body fat.

Click the thumbnail below for a 3 minute walk with Ben one of our sports scientists who will explain the benefits of walking outdoors...and you can enjoy some of the most stunning scenery in the world too!

Run or jog

Running has been found to reduce stress, alleviate symptoms of depression and improve self-esteem. The activity has also been tied to living longer by improving heart health and sleep, and staving off cognitive decline. Running helps to build strong bones, strengthen muscles and improve cardiovascular fitness. 

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging. Both running and jogging are forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Here's the second in our series of outdoor walking with Ben...taking your exercise up a notch or two with some additional ideas...and again enjoying spectacular scenery:

 Benefits of Being More Active

The health benefits of being more active outdoors include: 

• Physical Health Benefits

  • Boosts energy

  • Decreasing blood pressure

  • Reducing the risk of cancer

  • Increasing the uptake of vitamin D - CLICK HERE TO SEE HOW VITAMIN D CAN HELP TO FIGHT COVID

  • Increasing exercise

  • Improving sleep

  • Increased immunity and immune function

• Mental Well-Being Benefits

  • Increasing memory, concentration and focus

  • Reducing stress

  • Decreasing fatigue

  • Reducing depression and anxiety, including Seasonal Affective Disorder (SAD)

  • Improving happiness and overall mood

  • Increasing connection with the community

    Increasing creativity and problem-solving skills