Keeping active once you’re back to work

If you have a busy schedule, here are a few tips to help you keep active.

1.Make a plan and stick to it.

2.Limit screen and TV time, to make time for exercise.

3.Try cycling or walking to work.

4.Short online workouts can fit in with your busy schedule.

5.Keep track of your steps and move around each hour to get those steps in. Aim to complete the recommended minimum 10,000 steps per day!

6.Try doing some yoga while watching TV.

7.Set an alarm to take a break and go for a short walk.

8.Try standing instead of sitting whenever you can.

9. Set yourself a challenge and enter one of the Mid Sussex Marathon Weekend events today.

FUN WARM UPS FOR KIDS!

Perfect for race day!

A simple walk, jog, or march, in motion or in place, can serve as a good warm-up for kids. You can also incorporate any of these kinds of movements:

Arm circles or swings: Hold arms outstretched from shoulders and turn in small circles. Increase the size of the circles and swing arms forward and back from the shoulder.

Dancing: Let kids make up their own moves to music they like.

Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.

High Knees: While walking, lift knees high in the air. Intensify by adding arm movements, or by speeding up the walk to a jog.

Butt Kicks: Like high knees in reverse. Exaggerate your steps in jogging by reaching your foot toward your rear end.

Walking Lunges: Step forward with one leg and lower so the knee is at a 90-degree angle and the back leg is stretched out long. Then lift the back leg up and forward so it’s bent and in front. Continue alternating lunges while moving forward.

Jumping Jacks: When you’re ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.

Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.

Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern

Now you’re ready for the 1 mile family fun run, a 5K or even the 1/2 of full marathon. If you haven’t already entered, sign up now!

Keep Active with our Weekly Top Tips!

Now the Virtual MSMW 2020 Race is over, We want to help you keep race ready, so here is the first in our series of useful tips.

We all know the health benefits of physical activity and it’s as important as ever during social distancing. Here’s how you can stay active, remain physically fit and maintain positive mental health: 

1.KEEP UP A ROUTINE

Most of us have less structure to our daily routines, especially if working from home. Keep a regular routine with your workouts to frame your day and ensure that you do not skip out on exercise. 

2.CREATE PERSONAL GOALS AND TARGETS

This is a great way to stay motivated and keep on track to achieve what you desire.

Stretch

3.SPEND A FEW MINUTES STRETCHING IN THE MORNING

Whether you have five minutes or twenty, spending a few minutes first thing in the morning stretching out and mobilising the joints and muscles can be very beneficial for both the mind and body.

4.GET OUTSIDE EVERY DAY

Throughout the lockdown period, The Government have recognised the importance of outdoor activity. As restrictions ease, there is more opportunity to exercise outdoors, so continue to make time each day for some outdoor activity.

Of course running it is one of the most efficient ways to workout. If you’re not a runner, walking can provide similar health benefits.

5.HAVE A VIRTUAL WORKOUT DATE OR FIND A VIRTUAL WORKOUT BUDDY

Find a friend to participate in a virtual workout program with you. This will keep you motivated and is a great way to stay social while maintaining social distancing.

Online workout, home workout

6.TAKE PART IN ONLINE FITNESS PROGRAMS

There are many home fitness apps and websites available that allow for all different types of workouts from home strength training to yoga and maybe even high intensity interval training! 

7.EXERCISE WITH PETS

Running with dog

This is a great way to keep exercise fun whilst spending quality time with your pet.

Let us know how you get on by commenting on our facebook page or twitter feed!