Living with anxiety can be difficult, but there are steps you can make that may help.

Note: It’s important to seek help if you need it. You can contact Samaritans for free by calling 116 123 or by visiting their website. Also, NHS 111 can tell you the right place to get help if you need to see someone. Go to NHS 111 online or call 111.

Get active

Exercise can be hugely beneficial for our mental health as it releases endorphins, helping us to feel good. Many people also find it useful as it occupies their time when they may be having anxious thoughts. You could try a local route to get some fresh air and help clear your mind.

There are many easy ways you can incorporate activity into your daily life. Whether you’re doing star jumps and stretches whilst the kettle is boiling, or trying out a new hobby such as jogging, it all counts.

Another free and convenient way to get moving is getting active at home. Check out our activity finder where you can find a variety of videos and tutorials.

Mind also has some suggestions on other ways to get active at home, such as putting on a music playlist and having a dance around.

Get out in nature

Spending time around nature benefits us both physically and mentally. Getting outdoors and being around greenery naturally helps to calm your mind, as well as giving you fresh air at the same time.

Why not try a new route or nature spot? In one study, 70% of UK adults agreed that being close to nature improves their mood.

Spending time around animals is also a great mood-lifter. If you don’t have a pet, you could try offering to walk a friend’s dog, or joining them on a walk.

Read more about how nature can benefit your mental health.

Focus on your breathing

Mental Health Foundation suggest a breathing technique to help. When you’re having anxious thoughts try focusing on your breathing, concentrating on the feeling of your body as you breathe in and out.

4-7-8 breathing technique:

Close your mouth and quietly breath in through your nose, counting to four in your head. Hold your breath and count to seven. Breathe out through your mouth, making a whoosh sound while counting to eight. Repeat three more times for a total of four breath cycles.

Learn to relax

As well as using breathing techniques, there are many other ways you can help yourself to relax.

Practising mindfulness can help you manage your thoughts, feelings and mental health. Mindfulness exercises are ways of paying attention to the present moment using techniques like meditation, breathing, and yoga.

Pilates is a brilliant way to get active whilst taking it slow and feeling relaxed.

The NHS has a useful audio guide where a doctor explains how you can take control of anxiety.

Keep a diary or journal

It’s important that we don’t try to ignore our worries. Writing down or drawing what’s happening in your life and how it’s affecting you can help you understand what’s triggering your anxiety.

This can also help you better prepare for and manage situations that may cause feelings of anxiety.

Join a support group

Talking with or spending time with people who are experiencing similar feelings to you can be helpful.

You can find details of support groups, forums and helplines on the Anxiety Care UK, Anxiety UK, No More Panic, No Panic and Triumph Over Phobia UK websites.

You could also join Side by Side, Mind’s supportive online community.

If you’re looking for a support group near you, contact Mind’s Infoline. Alternatively you could find your local Mind and contact them directly.

More advice

For more advice on dealing with anxiety, please see the below links:

NHS
Mind
Mental Health UK
Young Minds
Mental Health Foundation

The post Small ways you can help manage feelings of anxiety appeared first on Active My Way.

Being active can increase our self-esteem and can reduce anxiety and stress. Endorphins released during exercise also help you to feel better as they trigger a positive feeling in the body.

When dealing with stress, it may be difficult to find the motivation or time to get active. We’ve put together some tips to help you find a way that suits you to get moving.

Reducing cortisol levels

Cortisol is a hormone produced by the adrenal glands in response to stress, often referred to as the ‘stress hormone’. Whilst it plays an important role in the body’s stress response, high levels of cortisol over an extended period of time can have negative effects on our health.

Cortisol can impact physical activity levels by reducing motivation and energy levels. This can make it more difficult to engage in regular exercise, which can further exacerbate the negative effects of cortisol on the body.

One way to counteract this is to engage in stress-reducing activities such as meditation, yoga, or deep breathing exercises. These activities can help reduce cortisol levels and improve mood and energy levels, making it easier to engage in regular physical activity.

Regular exercise itself can also help reduce cortisol levels and improve overall stress levels. However, it’s important to strike a balance between exercise and recovery, as excessive exercise can lead to an increase in cortisol levels and exacerbate the negative effects of stress on the body. Read more here.

Getting active

When exercising, it’s important to know how much you should be doing and how often.

Check out the NHS’s exercise guidelines for advice on this. If you have a health condition, please contact your doctor or health professional before starting a new exercise or sport.

Mind have some brilliant advice on getting active to benefit mental health. They’ve got tips on choosing an activity to suit you, useful contacts and more.

We have also put together some small, easy ways to get active for you to try.

Spending time around nature

Getting outdoors whilst being active has even more benefits. Being around nature can help improve your mood; why not try a new spot or a route you haven’t done in a while?

Or why not try walking sometimes when you usually drive, such as when taking the children to school. Try to take in your surroundings and enjoy the scenery and fresh air.

Putting yourself in motion helps you step back from the fast pace of modern life, particularly when outdoors.

We have put together some tips for getting started with running, as well as advice for getting started with cycling.

Image by Sport England.

Trying a new activity

There are plenty of ways you can get moving whilst having fun; one example is by having a dance!

You may want to start going to dance sessions, or you could have a dance at home or in the garden when it suits you. Put on a new playlist or some of your favourite songs that get you moving, and have a dance around the house.

Swimming is a relaxing activity as you can choose the pace you go. It’s also brilliant way to keep active as it gives you an all-round workout, working almost every part of your body. Check out our tips for getting started with swimming.

Yoga is a slower paced relaxing activity which you can do at a session, or online at home. You can find some online yoga videos on our Activity Finder, or on YouTube.

We hope this has helped you find an activity to try, or inspired you to get moving in a new way or a way you used to. However you do get active, remember to take it at your pace, and in a way you enjoy!

The post How physical activity can help with stress appeared first on Active My Way.

However, there are small, easy ways that you can incorporate activity into your routine in ways that suit you.

Whether you’re doing star jumps and stretches whilst the kettle is boiling, or trying out a new hobby such as jogging, it all counts.

Check out our tips below for some easy ways to keep active.

Getting active at home

Do an online tutorial

Why not grab your phone, laptop or even set your TV up for a home workout? We have lots of different online classes to try here. From strength and flexibility to relaxing yoga to calm your mind and improve your wellbeing, there’s something on there for everyone.

Do you have a health condition? Enjoy a wide range of classes that support your life and condition.

Have a kitchen disco

Kitchen, living room… anywhere in fact! Pop on some of your favourite songs and have a dance. Get the kids and dog involved! Combine it with washing the pots or making dinner but whatever you do, have fun and move your body to the beat. Music and dancing release endorphins (the happy hormone) and it’ll be an instant mood booster, as well as being great for your physical health.

Walk the dog

Or go alone, with a friend or with the kids. And don’t let the British weather put you off! Instead, embrace the elements come rain or shine; getting fresh air is always great.

(Image by Sport England.)

Try a new walk

Getting outside for a walk, even just for a short one, is hugely beneficial mentally and physically.

Why not look for a new walk to try, or go for a quick walk before or after walk for some fresh air.

The NHS has some useful tips for getting into walking.

Try a new hobby

Getting started with running

Running is a brilliant way to keep active; it’s free and you can do it almost anywhere. Regular running has a great range of benefits from boosting your mood and helping to keep your weight under control, to reducing your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke.

Getting started with swimming

Whether you want to go for a swim every now and then when the time suits you, or you want to start regularly going, everyone can find their own way to enjoy swimming. It’s a great way to keep active as it gives you an all-round workout, working almost every part of your body. It is also a great way to relax.

Getting started with cycling

Whether you want to enjoy peaceful rides locally or you want to aim to take part in a a cycling event eventually, there is a way for everyone to enjoy cycling.

It helps to keep you healthy physically as well as mentally, and is an easy way to ‘clear your head’ and explore locally scenery.

Gardening

Regardless of your age or fitness level, getting closer to nature can health improve your strength, reduce stress levels, and even support your memory as you get older.

Try a new fitness app

There’s a huge variety of fitness apps out there, with something for everyone. Why not have look on your App Store and see what you fancy trying? There are plenty of free options too.

We’ve put together our choice of top fitness apps below.

We hope this has inspired you to find new ways to get active in your everyday life. Whichever new way you try, remember to take it at your pace – and enjoy it!

The post Small, easy ways to get active appeared first on Active My Way.

There are plenty of ways you can get active in a way that suits you, whether that’s outdoors or indoors. Increasing your activity levels has a whole host of benefits both physically and mentally.

It may be that you have some experience being active previously, or maybe you don’t, and that’s okay! Getting some movement into your day is a great thing to do, no matter how much you have tried before. We hope that you can find something here to inspire you.

Walking

Walking is one of the most accessible forms of exercise; most people can add a little bit more walking into their day, and no matter how much you do, it all helps! As Spring approaches, walking is brilliant way to enjoy your local scenery and help clear your mind. Check out our tips on getting into walking. The NHS also has some useful advice.

Running

Running is another great way to keep active; it’s free and you can do it almost anywhere. However, it can be tricky to get started. Or, the idea of starting may be a bit daunting. We’ve put together some tips on getting started with running. Couch to 5K is a running plan for beginners that will help you gradually work up towards running 5km.

Cycling

Cycling is another brilliant way to get moving. Whether you want to enjoy peaceful rides locally, or you want to aim to take part in a a cycling event, or join a club, there is a way for everyone to enjoy it. Here are some of our tips for getting started.

Image by Sport England.

Swimming

Swimming is a brilliant way to keep active as it gives you an all-round workout, working almost every part of your body.  Whether you want to go for a swim every now and then or you want to start regularly going, everyone can find their own way to enjoy swimming. It is also a great way to relax. Check out our tops tips on getting started.

Online exercises for beginners

There may be days when you don’t have enough time to exercise out of the house; that’s where home workouts can be a great option. Check out our top picks of free virtual classes to help get you started.

Top Fitness Apps

Many of us find the new year the perfect time to set personal goals, or have an interest in trying something new. Becoming more active is a brilliant goal for the new year, or in fact, any time of the year. Here are our top selection of fitness apps.

Getting the family involved

If you have children in your family, we have put together some tips for keeping kids active outdoors in the winter. Embracing the season has incredible positive impacts on both the physical and mental health of adults and children alike.

Disney’s 10 Minute Shake Up games are also a fun and easy way to help them stay active. The boredom-busting activities featuring their favourite Disney characters will help them reach the 60 active minutes they need each day.

We hope we’ve helped you find a new activity to try, or maybe give something a go again that you used to enjoy in the past. However you chose to get active, it’s important to remember to take it at your own pace. The NHS has put together some physical activity guidelines for adults aged 19 to 64, and physical activity guidelines for children and young people. Their website also provides other exercise guidelines including physical activity guidelines for children under 5 years, fitness advice for wheelchair users, and guidance on ‘Why we should sit less’.

The post Getting active as the seasons change appeared first on Active My Way.

You can get active in many ways, whether that’s outdoors or indoors. You can find something that suits you and your lifestyle. Becoming more active has a whole host of benefits both mentally and physically.

Getting some movement into your routine is a great thing to do, no matter how much you have tried before.

Whether you have some experience with being active or not, we hope that you can find something to help inspire you below.

Walking

Most people can add a little bit more walking into their day, and no matter how much you do, it all helps! With the seasons changing, walking is lovely way to enjoy your local scenery and help clear your mind. Check out our tips on getting into walking. The NHS also has some useful advice.

Swimming

Everyone can find their own way to enjoy swimming, whether you want to go for a swim every now and then or you want to start regularly going. It’s a brilliant way to stay active as it gives you an all-round workout, working almost every part of your body. It is also a brilliant way to relax. Have a look at our tops tips on getting started.

Gardening

Whiling away the hours in the garden is a blissful way to spend an afternoon. But digging in flowerbeds and cutting the grass is a lot better for you than a lot of people realise! Regardless of your age or fitness level, getting closer to nature can health improve your strength, reduce stress levels, and even support your memory as you get older. Here are some of our tips on giving it a go.

Online exercises for beginners

Staying active at home is becoming more and more popular, as it is convenient and there are plenty of free options. It’s also a great option no matter the weather, and for those with less time on their hands. Check out our top picks of free virtual classes to help get you started.

Online exercises for health conditions

Living with a long-term health condition can really dent your confidence when it comes to exercise. Juggling daily life with appointments as well as pain and fatigue can push it down to the bottom of your to-do list. However, being more active, even for a few minutes a day, can really help with pain management, energy levels and general wellbeing. We have lots of online exercise videos available, completely free.

Top Fitness Apps

There’s a great variety of easy-to-use apps that can help you become more active in a way that suits you, from walking to yoga. Here are our top selection of fitness apps.

Whilst there are plenty of new ways you can get some movement into your day, it’s important to remember to take it at your own pace. The NHS has put together some physical activity guidelines for older adults. Their website also provides other exercise guidelines including fitness advice for wheelchair users, and guidance on ‘Why we should sit less’.

The post Healthy Ageing – How to Keep Active appeared first on Active My Way.

One in four adults and one in 10 children experience mental illness. [1] However, you don’t have to have a diagnosed mental illness to still have poor wellbeing, as many people do.

Physical activity has huge potential to improve our mental health. Participation in regular physical activity can increase our self-esteem and can reduce anxiety and stress. Endorphins released during exercise also help you to feel better as they trigger a positive feeling in the body.

Regular physical activity may also reduce your likelihood of developing dementia; being active has been shown to help reduce the likelihood of experiencing cognitive decline. [2]

But change is needed. Locally, there is prevalence of poor mental health, particularly in Stoke-on-Trent.

Research has shown that the percentage of adults within depression in Stoke-on-Trent is higher than the average across England.

This is shown by how there are just over 37,000 patients (aged 18 and over) with depression that were registered with general practices in the area covered by Stoke-on-Trent Clinical Commissioning Group in 2018/19. This is 16% of all patients compared with 11.6% across England. [3]

The research also showed that Stoke-on-Trent is less active than the national average; 60.2% of adults aged 19 and over in Stoke-on-Trent met the recommended levels of physical activity in 2019/20, which is significantly below the national average of 66.4%. [4]

Many people have shared their stories online about how they have transformed their mental health through physical activity.

One example of this is Karl, who talks about how the RED January campaign helped him improve his mental health. Karl discusses how attending the event by Mind improved his wellbeing, and enabled him to meet some great people too.

RED January is just one of the brilliant campaigns designed to help people be more active whilst benefiting their mental health.

We at Together Active are working closely with local community organisations and the NHS to help more people support their mental health through physical activity. We recently piloted a programme in schools to help young people at risk of mental health issues improve their confidence and self esteem, and this year’s School Games Festival emphasised the wellbeing of participants. Our Active My Way site has resources specifically to support mental health and has loads of ideas for ways to add more activity to your day. We’ve also supported the roll out of training across the activity sector to improve awareness of mental illness and how to support people experiencing it.

But there’s still so much more to do.

We continue to support efforts to create more opportunities to support mental health through physical activity, and work closely with our partners to make those opportunities as accessible and open as possible.

[1] NHS England
[2] Alzheimer’s Society
[3] Stoke-on-Trent City Council
[4] Stoke-on-Trent City Council

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Then why not check out the 10 Minute Shake Up games inspired by some of their favourite Disney characters and their stories!

From Toy Story to Frozen, there’s loads of boredom-busting activities to help them reach the 60 active minutes they need every day.

They can even take a quick 3-minute quiz to find out which new sports and activities they should try. Plus, get a personalised Shake Up game recommendation!

The post Get the kids active with 10 Minute Shake Up games appeared first on Active My Way.

But digging in flowerbeds and cutting the grass is a lot better for you than a lot of people realise!

Regardless of your age or fitness level, getting closer to nature can health improve your strength, reduce stress levels, and even support your memory as you get older.

Gardening helps you stay fit

Bending, lifting, digging, wheeling… gardening incorporates a whole range of movements which help build strength and stamina. A lot of the time, these movements are low impact and lower intensity, meaning you’re able to find something you’re able to do regardless of your fitness level. Gardening can use every major muscle group in your body, which can also help prevent age related weight gain and support your circulation.

Building and maintaining strength and balance is particularly important as you get older, and can help prevent falls. Regular strength training also protects your bones in case you do fall!

The best thing about gardening is that you reap these benefits while enjoying your surroundings, working at your own pace, and getting your daily dose of vitamin D, which also helps your bones.

Gardening can help support your mental health

There are multiple studies which show that being outdoors, particularly in nature, is good for your mental health. Add in gardening, and you can help reduce your stress levels, alleviate anxiety, and even improve your self-esteem.

Being able to see the plants you’ve planted grow and develop is a huge mood-booster. And being surrounded by nature has a calming effect on our mind. If you’re able to garden with friends or family, or even as part of a gardening group, you can help strengthen your relationships and improve your social network, both important elements in maintaining your mental health.

Gardening can protect your memory

It’s becoming more well know that being active can protect your memory and cognitive function as you age, and while it will depend on how often and to what intensity you garden, getting some of your recommended physical activity through gardening can be beneficial. As well as the mental health and social benefits, studies have shown that dementia patients given the opportunity to take part in low level gardening activities, such as raking and planting, experience improvements in their memory function.

In fact, there is a pioneering scheme in Norway called Green Care, which seeks to support a range of mental health issues through “green work” in such places as allotments and farms.

Staying safe in the garden

While there are loads of benefits to gardening, you do need to take care and stay safe.

• Wear appropriate clothing for the weather
• Use appropriate safety gear as required, such as gloves and goggles
• Wear plenty of sunscreen and take regular breaks if it’s a hot day
• Drink plenty of fluids
• Keep an eye on the time or set reminders; it’s easy to lose track!
• Store any tools safely and securely and keep them in good working order
• Keep an eye on children who might be in danger from tools or chemicals
• Listen to your body; if you’re particularly achey, tired or injured, it’s ok to take a day off.

Gardening in Staffordshire

Find organisations who can help you get into gardening through Staffordshire Connects.

Images used courtesy of the Centre for Ageing Better and Sport England

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Venue closures, lockdowns and working from home for many of us. It’s been a difficult time, where inspiration and motivation have been a little hard to come by. In fact, it’s probably led you to feel lethargic and pretty stuck in a rut. These feelings often persuade you to stay under your duvet or glued to the sofa.  It just feels so tempting to do… nothing!

Yes, we know it’s tough to find the motivation to be more active after such a challenging year. But, we want to inspire you to turn off that TV, jump up and get moving! Because the benefits of even a small amount of physical activity can make you happier and healthier – physically and mentally – this year.

“But lockdown has made fitness so hard!”

The circumstances surrounding the pandemic have not made it easy. No-one can deny that. You might feel sluggish and stiff.
We’ve all been there… but our (not so) big secret is that you don’t actually need to do anything HUGE to get more active this year. Small changes can make a huge difference.

And, here’s the best bit… when you do become even slightly more active, you’ll instantly feel more awake, alive, bright and energetic! All very important for 2021!

Staying at home? 5 simple ways to move more:

Did you know that you don’t have to go to great lengths to be active? In fact, you can stay at home, close by or simply make some small changes to your everyday routine.

1.    Do an online tutorial

Another afternoon in front of the TV? Instead, grab your phone, laptop or even set your TV up for a home workout. We have lots of different online classes to try here. From strength and flexibility to relaxing yoga to calm your mind and improve your wellbeing, there’s bound to be something up your street.

Do you have a health condition? Enjoy a wide range of classes that support your life and condition.

2.    Have a kitchen disco

Kitchen, living room… anywhere in fact! Stick some of your favourite tunes on and have a boogie. Involve the kids! Involve the dog! Combine it with washing the pots or making dinner but whatever you do, have fun and move your body to the beat. Music and dancing release endorphins (the happy hormone) and it’ll be an instant mood booster, as well as being great for your physical health.

3.    Walk the dog

Or go alone, with a friend or with the kids (if you don’t have a furry friend!). And don’t let the British weather put you off! Instead, embrace the elements come rain or shine. You might actually better appreciate the warmth of your home when you get back in!

Living with a disability or mobility problems? We understand going for a walk isn’t so simple but don’t underestimate the importance of getting outdoors. Ask a carer, family member or friend for support – and explain how vital it is for your physical and mental wellbeing.

4.    Park further away

On the school run? Park a couple of streets away and walk the rest of the way. The same goes with work or the shops. If you get the bus, get off a stop early.

5.    Desk yoga

Working from home? Sat down all day? Doing stretches at your desk (or the kitchen table, where many of us sit!) can make a huge difference. Even tapping your feet to music and ‘shaking it out’ when you feel stressed can boost your mood twofold.

Venturing out? 5 easy and enjoyable ideas:

Fancy joining a class? Choose from a huge range of options – book here. There’s truly something for everyone, no matter your age, lifestyle or whether you’re living with a health condition or disability. All the classes are set up for you and ready to go – and we’re sure you’ll find them very motivating!

Here’s a taster of what you can do:

1. Try out pilates  – From beginner to advanced, we have lots of options to try!
2. Fun indoor cycling – Get your heart pumping and cycle to music, a feel-good class that will really boost those happy hormones.
3. Workout quick with HIIT – Not much time on your hands? With classes being as short as 30 minutes, you don’t have to give up your whole evening for a quick fitness boost.
4. Join junior gymnastics – Something for the kids who want to boost their flexibility and strength, while having fun times with new friends.
5. Go swimming – A great activity for everyone. Swimming has so many benefits and is a great way to get active.

Make small changes for a big impact on your life:

Forget the idea of a fitness challenge or extravagant gym membership! Instead, make lots of little changes to your everyday life. You’re bound to have lots of success and feel so much better – physically and mentally.

Discover more top tips to get active this year here.

The post 10 easy ways to stay active this year appeared first on Active My Way.

Cycling is a brilliant way to keep active. Whether you want to enjoy peaceful rides locally or you want to aim to take part in a a cycling event, there is a way for everyone to enjoy it.

Regular cycling is great for keeping healthy physically as well as mentally; it is an easy way to ‘clear your head’ and explore locally scenery.

Check out below our tips for getting started with cycling. Remember, there is no ‘wrong’ or ‘right’ way – it is just about finding what works for you!

Before you start

Before you get out and about cycling, it’s important to make sure you have everything you need. If you don’t already have a bicycle, try going instore if you are unsure about which type you would like. The store assistants will be able to help you find what works well for you, and you can test out the seat in person.

Your cycling accessories are just as essential as the bike itself with the top two items being a helmet and bike lights. A water bottle is also an important item, and you may also like to use gloves, a fitness tracker and so on.

Getting started

It’s important to make sure that you are being safe for yourself and others whilst out cycling. THINK have collated useful safety advice for cyclists.

You may find a cycling app can help you get motivated, so why not give one a try to help get you started. Strava is a brilliant app that lets you track your riding, join challenges, share photos, and follow others.

Cycling by yourself is a great way to have some time to yourself, so it is always worth giving that a good try first. However, if you have tried it and have struggled to cycle out by yourself, Cycling UK have put together some tips for encouraging your family and friends to start cycling. This can also be a useful way to get yourself out and used to cycling, and then you can gradually start going out by yourself.

You can also check out Cycling UK’s group finder to find your local groups.

Progress slowly

Your first few rides might be tough as your body is adjusting to the new activity. It’s important to make sure your body has time to recover between rides and you aren’t pushing yourself too hard. But don’t be put off by this; take it gradually and you will be able to safely get more and more used to it.

Pedal at a steady rhythm so you don’t strain or injure yourself. This is the most efficient way to cycle as it will help to improve your endurance and all-round health; it’s usually the most enjoyable way too as it is consistent.

Try making cycling a habit; you can do this by putting reminders in your phone calendar. You could try starting a few times a month and then gradually increasing that to once a week, and so on. Remember to go at the pace which suits you.

Check out these useful guides by Cycling UK for further advice on getting into cycling.

Explore new places to keep it interesting

Cycling is a great way to explore new places locally, perhaps taking routes you wouldn’t usually take. To keep yourself from losing interest in cycling, why not try planning a route in a new area.

Whilst exploring new places, it’s important to make sure that you are being cautious and have a route planned in order to make sure you do not come into any danger.

Staffordshire County Council have created a useful cycling journey planner. They also have a map of footpaths and bridleways you can view.

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