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The ultimate guide to working out at home

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With so many resources available for home workouts, finding something that fits around your current work or family commitments during this uncertain time shouldn’t be a workout in itself. Exercise is one of our only saviours at the moment and structuring your new home workout routine to include exercise can be hugely beneficial for both your physical and mental health.

I’m the first to admit to being gym-obsessed and my pre-coronavirus week would be centred around 6-7 sessions. Naturally I was filled with panic at the thought of not being able to go to my regular classes and training sessions. Luckily the digital world in which we exist has made it really easy and dare I say fun, to adapt my training based on my limited space and equipment.

Now in week 4 of working from home, self-isolation and social distancing, here is my ultimate guide to home workouts and some of my favourite apps and resources to help you design your own home workout style:

STRUCTURE: Plan home workouts into your daily routine and stick to it. Think about what’s going to work for you. There isn’t a right or wrong time to workout, just whenever is easy for you to commit to on a daily basis. Consistency is key to nurturing a new routine.

NO EQUIPMENT NECESSARY: Having no equipment doesn’t mean you can’t do a home workout. In fact, your own bodyweight is the only thing you need to get a sweat on and your heart pumping. From short bursts of High Intensity or HIIT (High Intensity Interval Training) to Yoga, Pilates and body weight challenges. Don’t underestimate the power of bodyweight training as an effective way to maximise your workout in a short space of time.

TRY SOMETHING NEW: Try to incorporate something new each week rather than doing the same thing each day. This could be as simple as a single exercise variation or a completely different style of workout. Use this time to change up your workout styles.

HAVE A WORKOUT BUDDY: Find yourself a workout buddy to make you more accountable and to help keep you motivated. Whether a friend, family member or colleague, schedule your times to work out together over Zoom, Skype or FaceTime. Why video? Because when you see others working out and they can see you, you’ll definitely put in more effort.

CREATE A DEDICATED ‘WORKOUT SPOT’: Now this all depends on your available space and it may require you to move some furniture around, but a dedicated workout spot will help you focus and get in the mindset. If you can, try and keep this space visible and set up so there’s no excuse to not workout!

Recommended apps and resources

For Everyone: Youtube
There are millions of FREE home workout videos and channels on Youtube. Some of my favourites include:

MADFIT
FitnessBlender
XHIT Daily

For the Runners & Cyclists: Strava
Many people are hitting the streets for their daily outside exercise allowance. Track your run, walk or cycle route with the free Strava app and each day compare your distance and pace.

For Livestreams:
Following a livestream workout is the closest experience to actually being in a gym class with fellow members. Greater atmosphere, sense of community and nowhere to hide! Lots of gyms are offering their regular classes as livestream editions – many are free for their members but much like classpass, you can also pay to join a single livestream class.

For Dance: Seen on Screen
SoS offers dancers of all levels the chance to learn routines inspired by stars including Beyoncé, Rihanna and Britney Spears. The dance studio is providing its followers with the opportunity to learn the routines at home by following live-streamed tutorials on its School of SOS Instagram page and on video chat platform Zoom. 

For the Kids:
Home workouts for kids don’t get much better than PE with Joe by The Body Coach Joe Wicks. Streamed live everyday on his Youtube Channel, you and the kids can take part live and make this fun energetic workout part of your daily routine.

For the Soul:
Anyone just want to dance around their kitchen or living room like you’re partying the night away? Why not set up a dance party with your friends over Zoom or Facebook Messenger and take it in turns being DJ. Dancing is food for the soul!

Finding a new ‘normal’

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What a very surreal few days/weeks it’s been! Adapting to a new normal, with restricted movements and trying to ensure that we and our loved ones, and wider community, stay safe and well.

We’re all learning quickly, finding what works for us, and how to stay sane and look after our wellbeing during this worrying and difficult time.

After a week of us all being at home together, I feel like we’re getting a handle on it (most of the time!) and these are some things I’ve learnt so far (it’s been a rollercoaster!):

  • Everybody’s ‘normal’ will be different. It took us a few days to suss out what we all need from our day to make it work so everyone’s kept reasonably happy (two of us working from home with two young daughters about – had to lower my expectations, too!), and that will look different for all of us depending on our circumstances. Think about the key things you need in your day to make it positive and productive, both for your working life and home life (food/fresh air/to-do lists/chatting with friends, family and colleagues/wine etc!). Accept that there will be good days and bad days through this!

  • If you’re working from home, make sure you get your set-up as right for you as you can, and ideally somewhere you can walk away from/close the door on! I’m used to working from home, but I’ve invested in some new equipment to make it much more comfortable and a nicer experience. Remember to switch off from work – our working and home lives are now very intertwined, but we need down time now as much as ever. It’s easy to keep nipping back to the laptop (guilty!) so set boundaries and stick to them.

  • Take regular breaks and stay connected – at work you’d have a chat with colleagues that would naturally break up your day and you’d take a lunch break, or you’d see your friends at the school gate, meet up for dinner or head to the pub for drinks. So make sure you add breaks into your day to take a breather, move around if you’ve been sat at a desk, and arrange those virtual catch-ups with friends and family.

  • Do something for you! For me it’s going for a run or taking my daughters and dog out for a walk/run and I strongly believe that for as long as we’re allowed, this is one of the best things we can do for our mental and physical wellbeing – I will certainly be a better Mum/person for it and better able to deal with this bizarre situation. Social distancing rules applied at all times, obviously!

  • Home learning with the kids – we’re not a school! I’ve very quickly realised I have to take the pressure off. Both of us trying to work and keep two daughters happy is way more challenging than I’d expected! So we’ve now got a daily schedule for the whole family, factoring in any work calls/commitments, and then we split our day up to take it in shifts with our daughters (traditional working hours have gone out of the window!) that is a mixture of ‘learning’ activities and play time, and making sure we can still do our jobs as best we can. The kids need structure, as do we, and this has helped massively. But our schedule is simple and flexible. We’re not a school (although my husband is a teacher – but as someone pointed out the other day, that’s not the relationship they have, he’s their Dad!) and this is our home, so we have to find a happy medium that suits us all.

  • Focus on the positives! A slower pace of life, no commute, more time at home, saving money – at the most unsettling of times, we’ve been given the opportunity to slow down and to focus on the important stuff. There’s so many amazing acts of kindness and people really pulling together as a community – it’s heart-warming!

Have you got any other tips to share to help others through this challenging time?

It’s me time

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Life is busy. Whether it’s juggling a job and family or just trying to fit in some sort of social life around everything else you have on – things can get hectic.

And at this time of year when many of us have set ourselves resolutions along with a whole host of other goals and ambitions to strive for, it can sometimes feel like any time we’re not doing something is time wasted.

But this 100 miles-per-hour lifestyle could actually be detrimental to achieving those targets we set ourselves. Research suggests doing too much and not taking time for yourself can lead to burnout and being less productive than you’d like.

Why should I take some time for myself?
A number of experts recommend slowing down and setting aside some quiet time on your own. It can help you switch off and even improve your social skills, as you’re less likely to be tired, strained or stretched.

Taking some time for yourself can also help you reset and focus on what you want. Amy Morin, author of 13 Things Mentally Strong People Don’t Do, believes time spent alone can improve your concentration, productivity, as well as sparking creativity. And studies have shown the ability to spend time in your own company is linked to increased happiness and improved stress management.

So what can I do?
The idea of putting some time aside purely for yourself can seem daunting and maybe even a bit selfish. But self-care really isn’t something to feel guilty about!

There are loads of things you can do to take some time for yourself, but what’s most important is that it’s something you feel happy doing in an environment you’re comfortable in. Some of our favourite activities to help switch off include:

  • reading
  • practicing mindfulness
  • going for a walk
  • yoga
  • self-care and pampering yourself

So next time you have a spare few minutes, why not use them to focus on you. It might just help you in more ways than you think.

Push it! 6 ways to get your fitness fix in winter

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Brrrrr…. It’s cold out there! Winter is firmly here and the sunshine and warm weather feels like a distant memory. My motivation to keep running, just like the birds, goes south in winter and I find getting out of bed in the morning challenging enough, let alone doing any exercise!

If you’re like me, and struggling to get enough exercise through the winter months, why not stick on a good playlist and give one of these indoor alternatives a go?

Pump up the jam

Warm up with a workout at home! Many popular fitness classes have an at-home alternative, such as Les Mills on demand, Barrecore and FIIT. For a free fix, why not check out fitness blender? Run by a husband and wife team who are both personal trainers, there’s over 500 free workout videos to try, from HIIT to Yoga.

With a little help from my friends

Why not arrange a get together with your friends and get active together? If you usually head out to the park for a kick about, maybe change it up for a game of basketball or a badminton match.

If you’re more of a solo exercise enthusiast you could switch your road bike for an indoor one and give a spin class a go. Or, if you’re feeling really adventurous, why not try indoor climbing so you can get an adrenaline rush as well as that all important endorphin hit!

Cold as ice

The winter months are a perfect time to perfect your skiing or ice-skating skills. Ice skating can burn as much as 600 calories an hour and it’s a great social activity too! If you’ve always wanted to try your hand at winter sports, now is as good a time as any to book in those lessons you’ve been meaning to do.

Don’t have the time or the budget for ski lessons? Head to the gym and recreate your own ski inspired workout using machines such as the skiErg for a low impact, high intensity full body workout.

Nightswimming

Jumping in the pool might be the last thing you feel like doing in the winter, but studies have shown that cold water swimming increases your tolerance to the cold, boosts your immunity, enhances your blood circulation and can relieve aches and pains. Just make sure you’re well prepared and take lots of warm clothes to wrap up in after. The Outdoor Swimming Society has some great tips on staying safe if you’re new to cold water swimming.

Not quite ready to try out your local outdoor pool? Head inside instead! Swimming, whether it’s cold water or in a heated pool is a great workout as it exercises every muscle in your body and is low impact, so there’s no extra pressure on your joints.

Boogie nights

For an alternative fitness fix, why not give rebound training a go? A study completed by NASA showed that rebound training on a mini trampoline was 68% more effective than jogging and required less effort – win, win!

This low impact, high-energy workout is a great way to bust stress, strengthen your bones and muscles, all while jumping around to your favourite songs. Not sure where to start? Boogie Bounce has classes up and down the country and welcomes people of all ages.

Perfect day

If it’s not icy, get outside anyway! Exercising outdoors gives your body exposure to natural light which can help keep the winter blues away and top up your vitamin D levels.

Remember, if you’re exercising outdoors, it’s important you’re well prepared and dressed appropriately for the weather. Think of a few light, sweat wicking layers that you can easily remove if you become hot and don’t forget your hat!

If you’re really struggling to get outside in the winter, think about setting yourself a goal – maybe you want to train for a race in the spring? Or maybe treat yourself to a reward after your outdoor workouts, like a nice warm bath or book yourself in for a recovery massage.

Whilst finding the motivation to exercise in the winter months can be hard, having alternatives can be the key to keeping yourself going in the darkest months of the year.

What are you going to try out this winter? Let us know in the comments below!

More than just moustaches

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“Our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent,” reads the homepage of Movember’s website.

Movember is trying to change the face of men’s health, and has grown from self-professed ‘humble beginnings’ to become one of the most recognisable movements in the world. You’d be hard-pushed to find someone who isn’t aware of Movember, especially as moustaches start to appear on men’s top lips across the globe in November each year. But what is Movember? What’s it working towards? And why is it so important?

A bit of history
As with all good ideas, the Movember movement began in the pub. In 2003 two friends in Melbourne, Australia, had the idea to try to bring back the moustache. Inspired by the mo’s ability to generate conversation, the mates saw their idea develop over the next few years from a conversation-starter to an annual fundraising event, and eventually into the leading charity it is today.

The charity is changing the face of men’s health – helping men live happier, healthier, longer lives. They’re working to help fight and prevent prostate and testicular cancers, as well as working to improve men’s mental health and prevent suicide.

With prostate cancer rates set to double over the next 15 years and testicular cancer rates already having doubled in the last 50, it’s not hard to see why Movember feels men’s health is in crisis. Add to this the fact that one man dies by suicide every minute of every day, it’s clear to see that action needs to be taken.

So what are they doing?
Movember has funded over 1,250 men’s health projects across the world to help tackle preventable deaths and improve men’s health. They’ve backed education initiatives to help men spot the signs and symptoms of prostate cancer, and also sponsored organisations providing support services to men fighting cancer. Movember has championed projects to help men stay healthy mentally and build strong connections so they can take action early when times are tough.

Movember fund various projects, all with the aim of reducing the number of men dying prematurely by 25% by 2030.

How can I get involved?
You can join the more than 5.5million Mo Bros and Mo Sistas by getting involved with a fundraising initiative:

  • Grow a Mo, save a bro – the tried and tested moustache growing. You can inspire donations, conversations and real change.
  • Host a Mo-ment – raise the roof with a get-together and raise much-needed funds for men’s health.
  • Make your Mo-ve – run or walk 60km over the month for the 60 men we lose to suicide each hour.

If all of this has inspired you to get involved, or you’d just like to find out more, check out Movember’s website.

Boost up on plant power!

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Statistics from the Vegan Society suggest that vegans and vegetarians are set to make up a quarter of the British population by 2025 and just under half of all UK consumers will be flexitarians. A flexitarian diet means that although you don’t eliminate any foods, you generally eat less meat and other animal products.

But why are more of us deciding to cut the meat, what exactly are the benefits of including more plant-based foods in our diet, and what can we learn from #meatfreemonday?

Meat Free Monday is a not-for profit campaign which encourages people to have at least one plant-based day each week, so we’re exploring how reducing meat consumption can have a significant impact on our health and the planet.

It’s kinder to the environment
According to a recently conducted study, avoiding meat and dairy is the single biggest way to reduce your negative impact on the environment. A plant-based diet has a positive effect not only on reducing greenhouse gases (cows are responsible for 14.5% of global greenhouse gas emissions), but also on things such as land and water usage.

A study conducted by Oxford University found that if we all cut meat and dairy completely from our diets there would be a 76% reduction on land used for food production and a 19% reduction in fresh water withdrawals for agriculture.

Save on your shopping
If your diet is currently high in meat, you might find swapping for more plant-based meals could save you money on your food bill. Meat is traditionally the most expensive grocery item, so buying less means your bank balance could see a healthy benefit and you’ll help save the environment at the same time!

Ramp up the nutrients
Eating mostly plant-based foods will give your body a big healthy boost, as whole plant-based foods are more nutrient dense and will naturally contain less saturated fat and additives. If you are eating whole, un-processed plant-based foods you might notice your diet is naturally becoming healthier and getting in your five-a-day is suddenly much easier!

Get flexible
Being open to eating more plants offers greater flexibility in your diet and more control over the amount of meat you choose to eat. A flexitarian diets allows you the flexibility to fit your diet around your lifestyle and your social life.

Adopting a vegan or vegetarian diet can seem overwhelming, but if you’d like to dig into the world of plant-based eating, give the flexitarian diet a go and power up on plants!

Using nature to nurture wellbeing

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Having recently moved to a big city, I’ve been really aware of the lack of green space compared to where I used to live. It’s the same in many cities across the UK, as horizons are dominated by skyscrapers and offices, while parks and wildlife are scarce in comparison.

I’ve always been quite active and enjoyed being outdoors, but I didn’t realise the direct impact a lack of green space or nature can have on your mental health. German research, quoted in the UK press, said people who live in the countryside are happier, while an American study found those living in urban areas are 21% more likely to have anxiety.

There could be for a number of reasons for this. The pace of life is likely to be faster in a city and there’s generally more pollution too. And if you’re anything like me, the thought of exercising – which is heavily linked to wellbeing – outside in the city isn’t as appealing as the thought of doing the same in the countryside. Running along a busy main road just doesn’t seem as enjoyable as going for a forest walk.

So what role can nature play and how can we get a bit more of it in our lives?

How can nature help?
The mental health charity Mind says spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. Doing things like growing food or flowers, exercising outdoors, or being around animals can have lots of positive effects, helping you feel more relaxed and improving your mood.

And a report by Natural England published on the Government website shows taking part in nature-based activities helps people who are suffering from mental health issues by reducing levels of anxiety, stress, and depression.

What can we do?
You don’t have to escape to the country for a long weekend to feel the benefits of nature. A walk at lunchtime in your local park or even creating a space to grow vegetables or herbs can help.

So whether it’s a bit of gardening, putting out bird feeders, or even just reading or eating outdoors, bringing a little bit of nature into your life can have a great effect on your mental wellbeing.

If you’re not sure where to start there are loads of local community groups who are happy to help. So why not have a look and see what’s happening in your area?

The perfect work-life balance – is it all fantasy football?

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As the football season starts again, many of us up and down the country are dreaming of glory by going through the painstaking process of selecting the perfect fantasy football team.

Just like selecting that perfect team, maintaining a good work-life balance takes consideration and regular review.

Home or away?
Firstly, you pick your Captain. In fantasy football, the Captain is your priority as he’s the man who’ll get you the most points by scoring you the most goals. In the same way you’d regularly review your choice of Captain, you might want to think about how often your work comes home with you. Shifting your priorities around to make leaving work behind should be your number one goal. Although in theory keeping your home and work life separate is simple, in practice, it’s often more difficult than you think.

Next, select your Vice Captain. He works together with the Captain to help score the most points. Your Vice Captain represents your ‘me’ time and without it, how can you leave your work behind? Make time to do things that make you happy on a daily basis. This gives you an enjoyable focus outside work and leaving that big pile of paperwork behind becomes easier.

Teamwork makes the dream work
Now to select the rest of your team, they’re crucial to get the best result on match day. Picking the players who’ll get you the most points are your priority here. This can dwindle your budget and as you run out of money you’ll need to carefully select the rest of the team.

Creating your dream team is just like prioritising your workload and, like ever expanding to-do lists, choosing your players can quickly become overwhelming. Your urgent tasks take priority and once these are cleared you can re-evaluate your to-do list to help shift your priorities instead of running out of time, or having to stay late.

The end goal
Finally, pick your subs. We all know there’s no point in building a strong team if there’s no support for injured players. If you feel stress is getting on top of you or you’re taking work home, talk to your line manager about the issues you’re having.

Achieving a good work-life balance needs careful management, regular changes to your priorities and using the support around you. How will you score this season?

Festival Survival Guide

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You bought your ticket months ago, and you’ve been looking forward to it ever since. There are even rumours the sun might make an appearance!

The start of summer means the start of music festival season. So whether you’re getting geared up for Glasto, ready for Reading, or teed up for TRNSMT, here are our top tips to ensure you get the most out of your festival weekend.

Supplies
If you’re buying a tent specifically for a festival we’d recommend getting one that’s light and easy to pitch. Festival campsites can often be a long walk from the car park, so something that’s light to carry will make life easier. The same goes for your sleeping bag and carry mat, light and durable are best. And make sure your sleeping bag is warm, as despite the day time temperature it can get chilly at night! Also, a trolley can be a huge help for transporting your stuff from car to site, particularly heavier items like food and drink.

And if you can manage a camping chair, then take one along – it’s always good to have somewhere to sit, especially if it gets a bit muddy on the campsite.

As well as your essentials mentioned above, make sure you take:

  • toilet roll
  • a portable phone charger
  • a torch
  • a towel
  • (plastic free) baby wipes & anti-bac hand gel
  • refillable water bottle

Most of these are self-explanatory, but the baby wipes can be a hygiene godsend if there are no shower facilities available. And make sure you take any medicines you might need with you too.

Drinking (and eating)
Festivals are a great place to let your hair down and enjoy yourself. But one thing we’ve learned (through experience) is the importance of staying hydrated and drinking lots of water, especially if it’s a warm weekend. Of course we’re not saying you shouldn’t drink alcohol, but just make sure you pace yourself. You don’t want to peak too early and end up in your bed before the headline act has even started.

Try breaking up the alcoholic drinks with a bottle of water or two. You’re more likely to last the distance this way. And make sure you eat plenty while you’re there too. Think about what you’d eat at home and try to eat just as much while you’re at a festival. Gone are the days of only terrible burgers and awful fast food at festivals (mostly). The majority of sites now serve-up some tasty treats, so check them out and make sure you ‘line your stomach’ with something to soak up the alcohol.

What to wear
Our top tip is to take clothes you don’t mind getting ruined. Of course we all want to look good, but comfort and practicality win out when it comes to festivals, as the unpredictable weather can often leave you wet and muddy! With that in mind, make sure you dress for the weather – waterproofs or sun cream if required. And given you’re likely to be on your feet all day, comfortable footwear is a must!

While you’re there
We wouldn’t recommend planning every minute of your weekend and every single act you want to see, as things can crop up and plans can change. But having a loose idea of what you want to do can help everyone in your group know what you’re doing and what stage to go to. Agree on a meeting point if you get split up so you know where to head if you get separated.

But most of all, have fun and enjoy yourself – festivals can be some of the best weekends of the year, so make the most of it!

What are you dreaming of?

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We’ve all been there – struggling to concentrate and feeling irritable after a lack of sleep. Sometimes you feel like you’re not fully functioning when you’re tired and all you can think of is getting home to your bed.

But how bad really is a lack of sleep?
The odd late night here and there is normal, it’s an almost unavoidable part of life. But it’s when we start to do this regularly that problems can arise. The NHS tells us that regular poor sleep can have even greater consequences than just feeling a bit sleepy or grumpy. Their website links a lack of zzz’s to obesity and heart disease.

So how do we get a good night’s sleep?
Health professionals stress that “a good night’s sleep is essential for a long and healthy life”. And the benefits of a good sleep include: boosting immunity, boosting mental wellbeing, and helping prevent health issues such as diabetes.

With all these perks, how do we go about ensuring we get a good night’s sleep?

1. Make your bedroom somewhere you want to sleep
Your bedroom should be a relaxing place. Ideally it should be dark, quiet and tidy – somewhere that you can unwind. Unfortunately this might mean you need to tidy your room, but the lack of distractions when trying to get some slumber can really help.

2. Have a bed time
It’s not just for kids! Going to bed when you feel tired and getting up at the same time every day can get your body into a routine, meaning you wake up feeling refreshed and ready to go!

3. Don’t just lie there
If you go to bed and find yourself unable to sleep after 20 minutes, get up and do something relaxing. Then go back to bed when you feel sleepier.

4. Put the phone down
It’s so tempting to lie in bed, scrolling through social media catching up on the latest news. But the stimulating light from your phone or TV can harm your sleeping pattern. The NHS recommend putting the tech away an hour before bed. You could replace your Twitter feed with a book or magazine as you try to wind down.

5. No late night coffee
The caffeine in your morning coffee is a great way to start the day, but it isn’t great for catching 40 winks. A warm milky drink or herbal tea are better options for a late night beverage to help you drift off.

As well as these tips, there are also a number of sleep apps that can help you get a good night’s rest. Check out the NHS website further details and links to their sleep apps.

The do’s to beat the January blues

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The excesses of the festive season may have taken their toll, and you might be feeling the need to implement a whole host of austerity measures to see you through to payday, but January doesn’t have to be gloomy!

Try our top tips to avoid the annual blues and ease your way comfortably into the New Year.

    • Don’t deny yourself a small treat. With money so tight in January, your regular trip to the local barista might seem like a luxury too far, but cutting it out altogether is likely to make you more miserable. Try exercising a little bit of self-discipline and indulging in that fave treat just once a week – maybe on a Friday so it feels like you’re another week closer to that first payday of 2019!
    • Plan ahead. Making plans for the rest of the year is one of the most effective ways to pull you through the seemingly dismal days of January. If you’ve got the budget, book a day trip out or a weekend away, or if you can’t commit to splash out right now, then book some time off work anyway. It will make you feel better knowing you have some dates in the diary – even if you change them later on!
    • Try some free fun. When money (and maybe your waistband) is too tight to mention why not venture outside and kill two birds with one stone? Parkrun organise free, 5km runs every week which are open to absolutely everyone and take place in your local community – you just need to register online first.
    • Look after yourself. It might sound simple, but being kind to yourself will lift your mood and make those dark winter nights fly by. Indulge in a home movie night rather than the cinema, or tuck up with a good read and a hot choc for a dose of immersive wellbeing.
    • Learn something new. The brand new year can provide just the right amount of encouragement to make you branch out and add some skills to your repertoire. If you’ve always fancied learning to play the ukulele, knit, bake or paint, now’s the time! You could even use the impetus to add a new level of expertise to your professional skillset. Head over to YouTube for every possible tutorial on everything – ever!

Paint January RED – One step at a time

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January. It’s a month full of dark mornings, bitterly cold weather, and the joy and warmth of Christmas feels long gone. It can be a particularly difficult month for many of us.

Research shows that exercise can have a positive impact on your mental health and RED January encourages participants to get active every day in January, in order to boost their mental wellbeing.

Last year, in a bid to combat my own struggles with the gloomiest month of the year, I took up the challenge of RED January (Run Every Day January), an initiative that’s run in partnership with the mental health charity Mind. Personally, January often brings out the worst in my anxiety and I really wanted to focus on taking part in something that actively challenges it.

Research shows that exercise can have a positive impact on your mental health and RED January encourages participants to get active every day in January, in order to boost their mental wellbeing.

Although it’s called Run Every Day January, it’s not just about running. The team behind RED January suggest a whole host of other activities including swimming, yoga, cycling, and walking to get you exercising every day. The possibilities are endless and it’s up to you how you want to complete your RED January.

I decided to take on the challenge of running every day. At the beginning of the month I was a little nervous – my anxiety often stops me doing things and going places, but I was determined not to let it hold me back.

Each day it got easier – not just physically – and I soon found I wanted to get out and go for my daily run. Some days it was only half a mile, but it was enough to get the endorphins going and to give my mood a much needed boost. By the end of the month I’d managed to clock up a total of 115 miles!

Once January was over, not only did I experience an amazing sense of physical achievement, but I had started to feel detachment from my anxiety. It was still there in the background, but the running had given me an outlet for all the extra adrenaline. Although I haven’t been able to sustain running every day, I now make sure that exercise plays a regular role in my life, as I find my anxiety is easier to manage when I make exercise a priority.

To find out more information about RED January, or to take part, click here.