1.  No alarm clock..

2. The Sunday papers…

3. Sunday lunch …

4. A lie in …

5. Remembering the lovely walks when went on with our dog…

What are your top five? …



Walking for health encourages people to get active by arranging health walks up and down the Country for all levels of fitness.

Walking will improve stamina, help keep weight gain at bay and reduce your risk of major diseases. 20 minutes of walking can burn up 100 calories.

It is also beneficial for SAD sufferers who feel low and lathargic due to the lack of sunlight in the winter months. At this time of year one in eight of us can suffer from winter blues and one in 50 of us suffer from SAD through lack of sunlight.

Its the sunlight that tells your brain to produce serotonin, which is needed to boost our mood and energy. Lack of it as autumn turns to winter causes an increase in the production of melatonin (which makes us sleepy) and a reduction in serotonin is what can cause depression.

One of the most obvious ways to treat SAD is to get outside in the daylight for at least 20 minutes a day but you can also invest in a light box. Light therapy is the most effective way of decreasing the symptoms. Also it is believed that eating foods rich in an amino acid called tryptophan increases the amount of serotonin in the brain.

Also they say that Australian research found that taking vitamin D supplements for only five days in late winter improved the mood of people with SAD. It can also prevent osteoporosis, support immunity and regulate weight. Of course the best way to get Vitamin D is through the effects of sunlight on bare skin. Amazingly they say that Vitamin D lasts for 60 days in the body so if you’ve been away for your annual

Walking for life was set up in 2000 and now has over 600 local schemes with 66,000 regular walkers nationwide.

For more details of walks in your area go to the Walking for Health website.


Did you know that British people sit for 8.9 hours each day (on average)? Get Britain Standing is a dynamic campaign to increase awareness and education of the dangers of sedentary working and prolonged sitting time. Regular minor movement whilst at work is essential for us to:

  • keep our bodies healthy
  • prevent illness & relieve stress
  • liberate us & make us more productive

Active Working and standing desk workstations deliver a compelling solution, enabling us to mix up sitting with intermittent periods of standing. More of some of these later in the post.

In recent years a variety of major international research has produced compelling evidence that sitting for more than 4 hours each day leads to:

  • Enzymes responsible for burning harmful blood fats shutting down
  • Reduced calorie burning (Metabolic rate)
  • Disrupted blood sugar levels
  • Increased insulin and blood pressure levels
  • Leg muscles switch off

Irrespective of your level of physical activity, the result leads to increased risks of Heart disease, Diabetes, Obesity, Cancer, Backache, Dementia, Depression, and Muscle degeneration.

Get Britain Standing are holding an On Your Feet Britain Day on Friday 27th April 2018. Take part in their national day when workers across Britain unite together and participate in a variety of fun and simple activities to #SitLess and #MoveMore at work. It’s FREE to sign up, simply register here
The On Your Feet Britain Challenge dares you to take James Brown at his word and convert ‘sitting time’ to ‘standing time’. Follow some simple changes – Ditch your usual lunch ‘al desko’ and take a stroll outside. You’ll get a spring in your step and feel better for it. Stand during phone calls, stand and take a break from your computer every 30 minutes, use the stairs, have standing or walking meetings, walk to your colleague’s desk instead of phoning or emailing them, stand at the back of the room during presentations.
So Friday 27th April 2018 is your chance to get the ball rolling and encourage your employees to take a stand. Team up with colleagues and see how much “sitting time” you can reduce on the day. Check out their challenge page for fun and easy ideas to take part. Why not take on a team challenge? Join-up with your co-workers and work together and compete with other teams within your organisation[More info].   There are a number of companies who make different types of stand-up desks or you could make your own.
Mike Dilke the owner of Relaxback UK and radio presenter on UK Health Radio is the founder of a unique backapp chair ( and desks) specifically designed to help people who suffer from back pain. The Back App will ensure an excellent posture and provide a workout for the core muscles that support your back.It does this by allowing you to sit with an open hip angle and constantly makes you balance as you sit keeping you alert and providing a low level workout.  You only have to hear some of the testimonials from people who have bought some of Relaxback UK’s products to hear the difference they have made to people’s lives.


  • Your blood pressure will be lower which then puts you at less risk of a stroke or heart disease. fig-1707104__340-1
  • You will get a much better nights sleep.
  • Your risk of developing breast cancer is lower and other cancers such as ovarian and womb.
  • You will find it easier to run for a bus without getting out of breath.
  • You are less likely to have varicose veins.
  • You will sweat less.
  • You should have less problems with your back.
  • You are less likely to develop gallstones.
  • Your knees and elbows will thank you

Sooooooooooooo start you getting fitter regime by –

Taking the stairs instead of the lift.

Park away from the supermarket and school.

Go on family walks.

Buy a dog.

Take up dancing.

Take up swimming.

Head to Walking World which has over 2,200 walks across the UK with maps that you can just print off and go.



Researchers have found that brisk walking is just as good for the heart as running can be, it can also help back pain as a low impact form of exercise.

It can also lower the risk of high blood pressure cholesterol and diabetes.

They have estimated that a person would need to walk for three miles at a brisk pace to have the same amount of energy as running three miles, taking around an hour and 15 minutes instead of 38 minutes.

The NHS trust has a great site ‘Walking for Health ‘to help you get started.

wind chimes

Another good site is Walk Jog Run which is a free and easy way to create running routes or find one from our member running routes.

You can also plan routes for walk, bike rides, runs etc head to Run My Route which allows you to plan your routes and gives distance and a free diary to log your exercise.

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