Physical Health

We are all aware of the benefits of physical activity on our health and wellbeing.

However, with busy lives and other commitments, it can be difficult to focus on these and easy to forget how important it is.

More recently people have been taking the opportunity to exercise from home, however many are less active.

Whatever your situation, lack of exercise can have severe implications on our health. Most significantly, our mental health.

The good news is, we can do physical activity anywhere, whether a local leisure centre, park or from your own home online.

Benefits of physical activity

Weight control
Better control of health conditions and diseases
Combat stress and lift mood
Increase energy

Improve confidence and self esteem
Better sleep
Meeting new people and increasing social interaction

Legacy Leisure Corporate Membership Offer

A £36 per month corporate membership offer is available for all staff (including school staff). The offer is only available at Legacy Leisure Centres within the Vale of Glamorgan. To get the offer staff can present their badge or payslip at their local leisure centre when joining.

Find your local leisure centre | LeisureCentre.com

Activities

The activities below are available to all staff at no cost to individuals taking part and can be undertaken during your working day.

Yoga - Tuesday evenings at 5.30pm

Yoga classes are running each Tuesday evening at 5.30pm.

Join the live session this week. You can access the session from 6pm on Tuesday:

Live Zoom yoga session - 12 November 2024

You can access a recording of the last session in your own time:

Recorded yoga session - 21 November 2024
Exercise Referral Team Activities
The Council's Healthy Living Team offer an exercise referral program. This is easily accessible and open to all. The National Exercise Referral Scheme (NERS) helps incorporate physical activity into the lives of those living with health problems in the Vale of Glamorgan.

Resources
The team have also kindly developed videos for staff to take part in at a time that suits them, whether that be during working hours or otherwise.

HIIT Session with Lance

HIIT Session in Welsh with Elin
Running - Couch to 5K

For anyone wanting to start running, there are now a number of local running groups in the Vale. Many are offering a virtual Couch to 5K.

Seriously Mad Runners
Running Guide for Beginners

There are also some qualified running leaders in the council who would be able to offer advice and guidance. Contact the Wellbeing Champions - WellbeingChampions@valeofglamorgan.gov.uk

Examples of a general exercise programme for beginners:
Day 1: Short run/jog/speed walk

Day 2: Strength and Flexibility

Day 3: Short run/jog/speedwalk

Day 4: Strength and Flexibility

Day 5: Short run/jog/speedwalk

Day 6: Strength and Flexibility

ALWAYS include at least one rest day.
Strength and Flexibility

This can include:
-free weights
-body weight exercises (press ups / squats / etc.)
-yoga

Here is a link to a beginner's programme for strength and flexibility:

Week by Week plan
Inclusive and adapted exercises

The Healthy Living Team have also provided some links to adapted and inclusive exercises for a range of abilities.

Seated Adapted Activities

Seated Strength Exercises

Activities for visually impaired

There are a whole host of videos also available on the Disability Sport Wales YouTube Channel.

Alternatively there are some live sessions hosted by a regional Disability Sport Wales group.

Pilates

Zumba

Yoga

Mixed Martial Arts Fitness

These sessions are all free to access.

Things to consider

The Chief Medical Officer advises starting exercise gradually and increasing over time. Start by moving for 10 minutes a day, adding 5 to 10 minutes every few weeks until you reach at least 30 minutes a day. Please visit www.nhs.uk/live-well for advice.

If you have any medical conditions, please consult your GP before starting any programmes.

Before starting any physical activity please check the following steps:

Make sure that you have plenty of space around you with nothing that you can trip over (including pets!)
Take regular breaks for rest and hydration.
Work at your own pace
If you sustain an injury, become unwell or feel faint during your physical activity session, you should stop immediately, rest and next time take things a bit slower. If necessary, seek medical advice before considering continuing in any later sessions.

Food and Mood via Mind.org

Improving your diet may help to improve your mood, give you more energy and help you think more clearly. This video gives you tips to help you explore the relationship between what you eat and how you feel.

Water is Life