Put a spring in your step with these tips for staying active in Cardiff and the Vale
Whether it’s enjoying a lunchtime walk, an active family adventure or simply moving more, physical activity can improve physical and mental wellbeing.
As the days get brighter it is the perfect time to get moving. The coronavirus pandemic may have changed our daily lives, but there are still plenty of ways you can stay active, whilst staying safe.
Staying active helps you increase energy levels, sleep better, maintain a healthy weight and reduce stress. By taking part in physical activity you can protect yourself from conditions including dementia, diabetes, heart disease, depression and anxiety.
Physical activity remains a vital part of keeping ourselves and our loved ones healthy, which is more important than ever. A newly published systematic review in the Sports Medicines journal found regular physical activity could cut the risk of dying from infectious diseases such as COVID-19 by 37%. Scientists from Glasgow Caledonian University have also stated 30 minutes of activity five days a week could help boost vaccine effectiveness by up to 40%.
Making a small change can have a big impact, start slowly by trying to move more often and sit less. Any activity is better than none, and it is important to find what works best for you. Physical activity can be anything from vigorous housework and gardening to walking, swimming and running.
Here are some tips for helping you put a spring in your step…
Explore Cardiff and the Vale with a walking trail – there are a variety of walking trails around the city, ranging from short, one mile walks to longer routes. Find a selection of trails here and on the Outdoor Cardiff website.
Walking is a fun, family friendly way to stay active. Explore the Vale of Glamorgan with one of the specially created wellbeing walks, including walks by the coast, augmented reality and nature walks. Find selection of walk ideas on the Vale of Glamorgan Council website here.
Try a family friendly cycling route – perfect for a family friendly activity, explore the city with cycle routes including the Ely Trail and circular Cardiff Bay route. You don’t even have to own a bike, with nextbikes available at a number of locations across Cardiff and the Vale of Glamorgan. Pedal Power offers bike hire including specially adapted bikes for children and adults with impairments. The Vale of Glamorgan also has a wide range of cycling routes available here.
Swap the gym for an outdoor class – Leisure centres and gyms remained closed until 3rd May, but in the interim Better Leisure Centres have restarted outdoor fitness facilities in Cardiff including exercise classes, Zumba and Pilate. Outdoor activities will be offered following COVID-secure measures. Find your nearest class and more information on the better.org website. Gyms and leisure centres in the Vale of Glamorgan are reopening in May, but enjoy organised activities such as football at one of the local pitches, find out more here.
Build your running confidence – running is a great and free way to get active, the NHS Couch to 5k app provides easy to follow running plans to get anyone running 5km in nine weeks.
Stay active at home – physical activity doesn’t have to be limited to running or cycling. Vigorous housework, virtual classes and gardening are all great ways to keep active. If you don’t have a garden, why not find out if there is a community gardening project in your area: www.farmgarden.org.uk
Resources & tools
Keeping Me Well website - for those looking to build strength and stamina the Keeping Me Well website contains a section with basic exercises, start at the level most comfortable for you with exercises becoming increasingly challenging as you progress. Find out more at: keepingmewell.com.
Better Free Health Checker – A free online health checker is available on the better.org website that can help you understand your current level and the best place to start with physical activity. To find out more about the Free Health Checker click here.
EXi app – the free NHS EXi app creates a 12-week exercise plan based your health information, setting the duration and intensity of activity based on your ability. It is a great tool for improving overall health and can also be used to help manage a number of long-term health conditions. to download the EXi app click here.
Stay Steady Virtual Clinic - The Stay Steady Virtual Clinic is available free of charge to provide tailored advice on reducing falls risks. To contact the team to arrange a free virtual assessment for you, call: 029 21 83 25 52 or email your details to: Staysteady.cardiff@wales.nhs.uk
Please remember that all organised outdoor activities for up to 30 people cannot take place in gardens or grounds of homes. Please follow the current Welsh Government guidelines, which state all organised outdoor activities for up to 30 people must:
Must be organised by a responsible body
Have a COVID risk assessment in place
Ensure good social distancing and good hand hygiene is maintained