Get a move on!
We’re set for a summer of sporting action, with the Euros and Paris Olympics. Yet figures from Nuffield Health’s Healthier Nation Index highlight that three-quarters of us are not hitting the recommended NHS guidelines of 150 minutes of moderate exercise per week.
Here, two sporting legends tell JAMES MOORE their top tips to help you get moving.
FARA WILLIAMS
WHO: Former Lioness midfielder and England’s most-capped player, aged 40.
■Define what movement means to you: It isn’t all about burpees and squats. If you’re trying to incorporate activity into your day, think about what movement means to you.
Find something a little different – for example, I love rollerblading. You might not see it as exercise, but it will get you up and moving.
■Something is always better than nothing: When I was injured, I wasn’t able to run or do anything vigorous, but sitting at home was negatively impacting my mental health. I decided to dedicate the time I would usually use exercising to go on a walk.
The first time I went it took me two hours to do a 10k walk, but once I’d done it, I made a goal to reduce the time by five minutes every time I went. Eventually I was walking at quite a pace and it motivated me to get out.
■ Incorporate body and mind:
Movement is great for alleviating stress. If I’ve had a really bad day, am stressed or just need to let it all out, I do 30 minutes on a boxing bag. It’s dedicated time for me to focus on myself and how I’m feeling, and the punching bag takes the brunt of it. I always feel better afterwards.
■ Make movement about you:
Thousands of people watch football, but that doesn’t mean they like taking part. In order to move more, you need to make any daily movement about you.
■Start small: If you work from home and sit at a desk, make a commitment to move every hour and stretch for 10 minutes every two hours. When this becomes normal, add on, either in time or frequency.
DAME KELLY HOLMES
WHO: Double gold medal-winning Olympic runner, aged 54.
■Find your community: Almost all types of movement, whether running, walking, dancing, cycling or boxing, come with a community of like-minded individuals that you can lean on. Whether it’s physically or emotionally, they can become a support network to help you reach any goals.
■ Healthy competition: There is nothing wrong with it.
I’ve been training for Spartan (an obstacle race), and I realise I still love a little bit of competition to motivate me to dig a little deeper and push a little harder. Having an event booked also motivates me to get out moving and training.
Look into local events or activities. Park Run, for example, is a great way to add a little competition but you’re really only competing against yourself to start with, and then it could be the clock.
■Set your own limit: It’s important to remember that you do not need to do what everyone else is doing if it’s not for you.
The recent Brighton and London marathons were so inspiring, but if you don’t like running, use this inspiration of watching people of all ages, abilities and experiences achieving a personal goal to find a type of exercise to get you moving. Something you would enjoy and can stick to, and that you’re more likely to add into your everyday routine.
■Understand the benefits: I consider myself very lucky that I’ve had access to professionals who have coached me to achieve my full potential as an athlete, but that was pushing myself to the extreme. Now I prioritise movement for my mental and physical health, I continue to educate myself as I get older and I wish more people did. Movement is so important, from preventing disease to keeping our body and mind healthy.