Drop everything and move this January

Why get Active?

Being active isn’t just about looking good – it’s about feeling good, too! Regular physical activity brings a world of benefits that can transform your life:

Mental Benefits

boosts mood: exercise helps release endorphins, the body’s natural mood elevators, reducing stress, anxiety, and depression
improves focus and memory: regular physical activity has been linked to better cognitive function, sharper memory, and improved focus
enhances sleep quality: staying active promotes deeper and more restful sleep, helping you wake up energized and ready to take on the day

Physical Benefits

strengthens the body: exercise increases muscle strength, enhances cardiovascular health, and improves flexibility
increases energy: a consistent workout routine boosts overall energy levels, making everyday tasks easier
supports longevity: regular movement is linked to a longer, healthier life, reducing the risk of chronic diseases like diabetes, heart disease, and obesity.

Make January Your Month to DrEAM! (Drop everything And Move)

set realistic goals: from the list of Weekly Challenges below, look to set yourself a target to achieve for a day or for a week
find what you love: choose activities that you love and that you enjoy, but also look to do activities that you forgot how good they make you feel
find a buddy: doing exercise with someone can help with motivation and support. It also benefits both of you from not letting each other down when you have made a commitment
set reminders for your goals: write your goals on a post it note, or set a reminder on your phone
be consistent: commit to a routine, but remember, every little bit of movement works towards your goal
remember how it feels: there will be times when you feel like you can’t be bothered, but just think back to how you felt when you completed that first activity
reward yourself: once you have completed the 5 week challenge reward your efforts, you have earned it!!

Once you have identified your daily or weekly challenge then why not register your goals here. We would love to know what your goals are.

The great thing about these weekly challenges is that you can start small and end big!

Week One Challenge (Wednesday 1 to Sunday 5 January)

complete between 1 to 5 hours of exercise for the week
complete between 1 to 5 miles or 1 to 5 kilometres of walking or cycling each day
complete between 1,000 and 5,000 steps each day
walk or cycle to work between one and five times per week

Week Two Challenge (Monday 6 to Sunday 12 January)

complete between 6 to 12 minutes of exercise each day
complete between 60 to 120 minutes of exercise for the week
complete between 6 to 12 miles or between 6 to 12 kilometres of walking or cycling for the week
complete between 6,000 and 12,000 steps per day

Week Three Challenge (Monday 13 to Sunday 19 January)

complete between 13 to 19 minutes of exercise each day
complete between 130 to 190 minutes of exercise for the week
complete between 13 to 19 miles or between 13 to 19 kilometres of walking or cycling over the week
complete between 13,000 and 19,000 steps per day

Week Four Challenge (Monday 20 to Sunday 26 January)

complete between 20 to 26 minutes of exercise each day
complete between 200 to 260 minutes of exercise for the week
complete between 20 to 26 miles or between 20 to 26 kilometres of walking or cycling over the week
complete between 20,000 and 26,000 steps per day

Why not join the Livewell Strava Group?

This isn’t a group of hardy athletes, its just a site where logging any physical activities from walking, swimming, jogging, cycling to yoga can help you reflect of achievements you have made throughout the month. The group is also a place where your can find encouragement from other members.

Find out more about LiveWell – the Council’s healthy working lives programme on Connects.