7 simple steps to get more active this summer
Good health can be down to the luck of the draw - or genetics - but if there was something within your control that could cut your risk of things like heart disease, stroke, high blood pressure and Type 2 diabetes, you'd probably think that was a bit of a no-brainer...
What is this magic bullet, we hear you cry? Quite simply, it's being more active.
Now before you groan and picture yourself sweating in a gym or pounding the pavements, bear with us.
Building a bit more activity into your lifestyle will really benefit both your heart and your head. But, here's the thing - it doesn't have to be about lifting weights or running marathons.
If these are activities you've never enjoyed, then that's probably not going to magically change. Good intentions might mean you go all out for a week or two, but let's be honest, if it's something you're not motivated to do, it'll be all too easy to put it off because of that pressing work or family commitment, or it'll be just too hard to get out of bed one morning. Before you know it, you'll miss one session, then another...
But leading a more active lifestyle can help reduce your risk of heart disease, stroke, Type 2 diabetes and some types of cancer. It can also help you shed a few pounds (although physical activity alone is unlikely to help you achieve your weight loss goals) and has been found to reduce symptoms of stress, depression and anxiety.
So, what simple steps could you take this summer to reap the benefits?
Find an activity you enjoy
What will keep you motivated? Try something new, or decide whether you'd prefer to exercise inside or outside, on your own or in a group. Instead of the gym try martial arts or a dance class, revisit a sport you used to play like football or netball, or just get out for a lunchtime walk with colleagues.
The best activity for you is the one you still participate in regularly in six months time and doesn't have you reaching for the duvet.
Walk more
You don't have to pound the trails: park further away, take the stairs or walk the longer way around the building. Get away from your desk and walk at lunch time, even if it's just 15 minutes.
Walking can improve your health, physically and mentally, it's free and requires no expensive equipment - in fact, walk an extra mile a day and this time next year you could be 10lb lighter.
Build up gradually...
There's nothing like injuring yourself to put yourself off activity!
Schedule it in!
Look at your week and figure out when it's easiest to fit things in - up and about before work, at lunch time, or straight from work?
Schedule your activity and give it the same priority as anything else in your diary. A regular exercise class or buddying up with a friend for a session may also keep you motivated.
Make family time more active
Juggling work and family commitments can often make exercise slide down the list of things you have to fit in. But building activity into the time you spend with your family can benefit you all. Kicking a ball in the park, playing games in the garden, going swimming together, or getting out on the bikes gives you all a chance to be more active - and cut down on that screen time.
At home...
At work...
Good luck! And finally, if you're looking for a feel-good way to up your activity levels this June, why not check out the HQ Hop fundraiser and raise some money for LionHeart while getting your steps in...
Jo Grant is LionHeart's training and wellbeing projects manager. She previously worked in sport and exercise development in the public sector before moving to LionHeart to lead our mental health project. She has a particular interest in the link between exercise and mental wellbeing.
Taking place in June 2025, organised by our partners at SDL Surveying, the HQ Hop is a virtual (gentle!) fitness challenge open to surveyors all over the country. Click here or on the graphic to find out more
