Walking & RunningCardiff University Sport is currently developing a number of new opportunities for staff and students to introduce physical activities into their normal daily routine.
Advice & Guidance
Barriers to being more active.
People give many reasons for not taking up exercise, such as:
- Lack of time due to work or family commitments;
- Cost of equipment or gym membership;
- Lack of facilities nearby;
- Personal safety when exercising outdoors alone;
- Poor weather or night-time lighting.
However, there are ways to get round all of these potential barriers. For example getting off the bus a stop earlier than usual, which is free and requires no special equipment or facilities (BUPA's Health Information Team, April 2003).
Remember: Just 30 minutes of brisk walking five times a week can improve your confidence, stamina, energy, weight control and life expectancy. Walking can also reduce the risk of coronary heart disease, strokes, diabetes, high blood pressure and osteoporosis.
Have Fun: The key to keeping up with a resolution to get fit is finding an activity, or range of activities that you enjoy. Try out new sports or activities until you find something you like. Try exercising with a friend as they can help with motivation. Listen to music, exercise in beautiful scenery, treat yourself to new exercise clothing that you feel good in.
Even when you have found that enjoyable activity, it can be hard some days to get motivated here are some practical tips:
- Keep a Diary - note down how far you walked/ran, how you felt, take your heart rate
- Collect Inspiration - quotes from coaches, athletes or anyone successful. Stories from those who have achieved against the odds.
- Set yourself some short term and long term goals - success will provide you with a sense of satisfaction and further motivation to keep up the new lifestyle.
- Remind yourself of the reasons that motivated you to start exercising in the first place - losing weight, improving health or testing yourself.
- Visualisation - picture yourself achieving your goal, such as completing a race, or slipping into the next size down in trousers. Imagine what it would feel like.
- ENJOY IT! - exercising releases chemicals in the brain, that have a strong affect on your mood helping to reduce anxiety, stress and depression
(BUPA's Health Information Team, April 2003)
"If you had said to me run 3 miles seven weeks ago I would have thought you were talking to the person behind me, but ask me today and I'll ask you only three miles!"
"The running club idea has been absolutely brilliant - I certainly didn't believe that we could make such progress so quickly. Age is definitely no barrier, with me being 57 years old, I have to say it’s almost becoming addictive. It must be the endorphin surge afterwards".
"It’s been tough and it’s still incredibly hard work, but the Park Place team have always been so supportive and enthusiastic that it makes you want to try harder and push yourself that little bit further. I'm addicted now - it feels absolutely fabulous to be able to run, and I feel so much healthier for it".
"I've been amazed by what we've achieved in such a short time".