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.

Endorphins released during exercise also help them to feel better as they trigger a positive feeling in the body.

We know getting the kids active can sometimes be difficult. Check out below some easy, free ways to get them moving, as well as activities that’ll keep them entertained.

10 Minute Shake Up games

Take a look at these fun games inspired by some of their favourite Disney characters, featuring activities they can do both indoors and outdoors.

Indoor games and activities

These games and activities will help children get the 60 minutes of daily physical activity they need.

They also feature even more games their favourite Disney, Pixar and Marvel characters.

YouTube workouts with Joe Wicks

The Body Coach TV has a great selection of playlists full of videos for children, including ‘5 Minute Move’ and ‘PE with Joe’.

Learn to ride a bike with Ready Set Ride

HSBC UK has a brilliant collection of videos designed to get you ready to teach a child to ride a bike, making sure they are set up correctly and as safe as possible.

Table Tennis Kidz

Are you looking for a new way to develop and challenge your child? TT Kidz is an inclusive and accessible programme for children between 7 and 11.

Active Kids Do Better

Get started by using the family-friendly activities and begin moving together in your living room, garden or local park.

They also have a downloadable family pack.

Fun video workouts

GoNoodle have a whole choice of videos and resources for children to follow along and get moving with.

Cosmic Kids Yoga

These fun videos help children with yoga, mindfulness and relaxation. They also have individual playlists for their different session lengths, so you can find one to suit you.

Advice

You can also check out Every Mind Matters’ advice for looking after a child or young person’s mental health.

They also have a page on self-care tips for young people, featuring videos and useful links.

The post Activities to help children’s mental health 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

The post How being active can improve mental health appeared first on Active My Way.

The summer can be a wonderful time. But one thing we’re having to get used to is more frequent, longer lasting, and hotter weather.

Being active when it’s hot can be dangerous, and you should take extra care when exercising or spending any time outdoors. However, if you’re able to be, you should try and find ways to keep your body moving, even if it is less than usual.

These are our top tips for keeping active when it’s hot…

Keep hydrated

This is probably the most important thing you can do when exercising in warm weather. Many people underestimate how much water they need, and that can quickly lead to becoming unwell. When it’s particularly warm, you should be aiming to drink around 3 litres of water per day, which should be spaced throughout the day to avoid overhydration.

Watch out for signs of dehydration, including:

• Headache
• Thirst
• Dark yellow and strong smelling urine
• Feeling dizzy or lightheaded
• Feeling tired
• Dry mouth or lips
• Sweating less than usual
• Urinating fewer than four times per day

If you struggle to drink enough water, you can top up with ice lollies, ice cream, yoghurts and soups.

Change your routine

If you’re someone who normally goes out for a lunchtime stroll, it’s worth considering changing the time you go out to a cooler point in the day. Exercising in the early morning or later in the evening will help you avoid the blazing sun, and help you keep a little cooler. The hottest part of the day is between 12pm and 3pm, and you should avoid going out at all during that time.

Dress for the weather

It may seem obvious, but make sure your clothes match the weather. Light-coloured, loose clothing, ideally  made from natural materials like cotton will help keep you cool, but make sure you’re prepared with hats, good sunglasses and a high factor sunscreen if you’re venturing out, even for a short while.

Listen to your body

When it’s particularly warm, you may feel more tired than usual, or struggle a little more with your physical activity. Make sure you’re getting plenty of rest when you need it, and don’t push yourself as hard as you might otherwise. Remember, every minute matters! So reduce the length of time you’re active, or take it a little easier. The important thing is that you stay well.

Move indoors

We’re seeing more and more extreme heatwaves now, so there will be times when going outdoors at all is not advised. But there are still ways to keep active! Visit an air conditioned indoor leisure centre, go swimming, or try a low impact exercise video at home. We’ve got lots available for free!

Talk to your doctor

If you have any concerns about being active in warm weather, speak to a healthcare professional. Certain medications like beta blockers, ace receptor blockers, ace inhibitors, calcium channel blockers and diuretics can mean you have an increased response to the heat, so it’s always best to check before you start a new exercise routine or change what you’re doing.

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

The post Keep active in the heat appeared first on Active My Way.

But that doesn’t have to mean you can’t be active!

These days, there are more ways than ever to be active at home. Sometimes all it takes is a little imagination…

Use what you have

Being active at home doesn’t have to mean big investments in fancy equipment. Just have a look around you and see what you have to hand. If you have stairs, going up and down a few times can help get your heart rate up. Or you can use the bottom step for some low-impact stepping exercises.

A can of baked beans is ideal as a small weight for doing some arm curls while watching telly, or your coffee table may give you a handy circuit to navigate.

Be creative and you’ll be surprised what you can use.

Get online

There has been an explosion of online exercise videos over the last few years, with something for every fitness level and health condition. We have a great curated selection here on Active My Way, but have a nosey on YouTube or the NHS Fitness Studio to find videos which work for you.

Be cautious if you’re new to exercise though because it can be easy to overdo it; make sure you listen to your body and stop when you need to.

Make it fun

Video games are often thought of as a pretty inactive hobby. But did you know there’s a whole range of games that get you up and active? From dancing to bowling, there are more options than ever for you to try out new activities from the comfort of your home. They’re really user friendly and you do actually get a good workout!

Have a look at the Nintendo Wii for games like Wii Sports and JustDance to get you started, but there’s loads of options available.

Every minute matters

We all have days where even a small amount of exercise seems impossible. That’s ok. But even on those days, the biggest favour you can do for yourself is try to sit a little less throughout the day.

Sitting for long periods of time can have a negative impact on your health, so getting up, even for a minute, can really help.

Set a timer to remind you to stand every hour, and move around of you can to help your circulation.

Just remember, do whatever you can, even if it doesn’t feel like much. When it comes to being active, every minute matters.

The post Get active at home appeared first on Active My Way.

The group’s aim was to develop clear statements for healthcare professionals, through expert consensus, about the medical risks of physical activity for people living with long term conditions.

The Physical Activity Risk Consensus group was made up of two parts

1. Steering group contributors who, through their expertise, provided clinical context to the evidence base, guiding the development and direction of the consensus statement.
2. A group of experts who critically appraised and informed the development of the consensus statements on risk.

Breaking down barriers to physical activity for people with long term health conditions

The need for these statements came from a desire to have consistent messaging on risk across healthcare, decreasing the barriers to engagement that people with long term conditions face.

For example, the fear of adverse events or needing medical clearance, rather than guidance.

The 5 consensus statements produced

1. For people living with long-term conditions, the benefits of physical activity far outweigh the risks.
2. Despite the risks being very low, perceived risk is high.
3. Person-centered conversations are essential for addressing perceived risk.
4. Everybody has their own starting point.
5. People should stop and seek medical attention if they experience a dramatic increase in symptoms.

In addition, 8 symptom/syndrome-based statements discuss specific risks for musculoskeletal pain, fatigue, shortness of breath, cardiac chest pain, palpitations, dysglycaemia, cognitive impairment and falls, and frailty.

Neil Tester, Director of The Richmond Group of Charities, said:

“The Richmond Group of Charities is proud to endorse these important new consensus statements on the risks of physical activity for people living with long-term conditions. The statements’ publication is a big step forward in helping health professionals to support people with health conditions to get the many benefits of moving more in ways that work for them.

“This work has been led by the Faculty of Sport and Exercise Medicine UK, Sport England, the Office for Health Improvement and Disparities (formerly Public Health England) and the Royal College of General Practitioners and developed through expert consensus. We’ve been delighted to be able to inform the process, using the insight from our Movement for All programme and We Are Undefeatable campaign. British Journal of Sports Medicine has released this statement about the benefits of physical activity outweighing the risks.

“We are joining the authors and a range of other expert organisations in asking healthcare professionals to come together with us in creating a new culture in healthcare settings. So, what would that look like?

• Regularly having physical activity conversations with patients.
• Using the statements to help address patients’ concerns about the impact of physical activity on their symptoms.
• Empowering patients to make decisions about moving more, in a way that works for them.
• Talking to colleagues about how they are using the statements in their everyday clinical practice and the impact on patients – and encouraging others to use the statements.

“The statements encourage the necessary personalised care, considering people’s holistic needs and attempt to move away from condition-specific recommendations and guidance, to make physical activity messages more relevant for clinicians and the population they serve. This is real progress in a world where more and more of us are living with multiple conditions.

“It’s a practical and evidence-based approach to addressing a need, bridging a gap between clinical practice guidelines, public health guidelines and lived experience by addressing evidence and insight gaps. It provides tangible support for clinicians with a succinct and practical graphic resource, helping them to understand that risk is low and to embed this knowledge into practice through increased conversations about activity.

“The statements address significant entrenched barriers for clinicians and people with long-term conditions. Fear about making conditions worse is a significant barrier for people with these conditions. Concern about the likelihood of adverse events resulting from physical activity is a barrier to clinicians recommending physical activity. From our own research we know that many people with health conditions, especially the least active, need reassurance and support to sustainably change their behaviour and overcome the barriers to activity. We also know that they expect advice about activity from their health professionals, alongside support from trusted, expert charities. These statements will help to meet these needs by encouraging positive conversations between professionals and the people they support.

“It’s important to note that the symptom statements don’t automatically translate to every condition. There are limitations due to the gaps in some data, or the quality of data around adverse events and specific conditions where there is emerging evidence. So the statements are intended to be useful to conditions that would benefit from activity.

“This launch marks an important moment, opening the door to new conversations between clinicians and patients that will improve people’s lives and will be crucial to the NHS’s ambitions to tackle health inequalities and improve population health.”

Source of information.

The post Physical Activity Consensus Statements Released appeared first on Active My Way.