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.

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.

The post Getting started with cycling appeared first on Active My Way.

So grab those wellies and get exploring.

Create a scavenger hunt

Make a walk a bit more exciting by making a scavenger hunt (or use this one from Together Active!) Help your children be more interested in their surroundings and improve their reading while staying active with this simple but fun activity.

Jump in puddles

If the weather takes a turn, as it often does this time of year, there’s no excuse to stay indoors. Rain means it must be the perfect time for puddle jumping. Don those wellies and raincoats and get splashing! See who can make the biggest waves or find the best puddle.

Family bike ride

What better way to get some fresh air while getting the kids active than a family bike ride. Blow away the cobwebs and explore some local routes, even taking a picnic along if you can brave the chilly weather!

Get planting

Now is the perfect time to plant bulbs for the spring. Getting muddy is a perennial favourite pastime for children, and a spot of gardening give them just that, along with a healthy dose of physical activity and a lesson in the life cycle of plants. As a bonus, you’ll have some beautiful blossoms once the winter frosts have passed!

Streamable videos

If getting outdoors really isn’t an option, there’s still plenty of active fun to have at home.  Active My Way  has an activity finder full of streamable activity videos for kids and adults alike to keep them moving all day long.

Read next: Support your child’s mental health through winter

The post Keeping kids active outdoors in winter appeared first on Active My Way.