Author: Ola Durotoye

Aliesha: “The Fitness Training Academy is a new way of learning”

Posted on by Ola Durotoye

Aliesha: “The Fitness Training Academy is a new way of learning”

FTA student has finally found her niche

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18 – year – old Aliesha from Richmond, suffers from severe exam stress. 

Whilst academia is not her forte, Aliesha’s passion for sport is second to none. The second-year FTA student and professional dancer shares her story…

So, what are the benefits of indoor rowing?

Person lifting weights at a gym, wearing a Nike tank top.

“I hate exams!”

“Sport is my one thing I absolutely love”. When I was at school, PE made me so happy! I literally did every kind of sport – dance, gymnastics and even rugby! I was pretty rubbish at all of my other subjects, but PE I passed with good marks. I’d always win awards at school sports competitions too.

I wasn’t as academic as my classmates and I never liked sitting down in a classroom. I can’t sit for hours studying – I like being active! I wasn’t really good at school tests. I hate exams and have crazy anxiety over them. I would walk into an exam, forget everything, walk out and feel terrible, but with PT – something I’m passionate about – it’s different.

I passed my first year Fitness Training Academy exams first time! I really revised and tried my hardest. I expected to fail, but when I passed, I was so excited and happy. This achievement has motivated me to power through to Level 3, which is a big jump.

FTA course content is “nicely balanced”

When I finished secondary school, I was stuck for what to do. I needed a job that I would enjoy and would earn me money. My mum and I decided on a Personal Training course. She found the Fitness Training Academy and I went to the interview. I was so nervous, but when I got in, I was so happy.

What I like about this course is the mix of practical (physical) and theory. It’s nicely balanced, whereas at school, I felt the workload was just too big. The FTA course content is way more balanced, which makes me feel calm. I’m satisfied with how everything is going.

“I’m doing what I love”

I’ve really enjoyed the physical side of the course. I’m also a ‘people person’ and like connecting with others and working out with them. It doesn’t feel like I’m at college – I’m doing what I love.

We’ve studied past exam papers, which has really helped me, but I’ve also learnt about discipline, structure and resilience. There is always a way to get through things.

The Fitness Training Academy is a different experience – it’s a new way of learning.

“I have the potential to do whatever I want”

Initially, I enrolled in the Fitness Training Academy because I needed job security, but it’s become so much more since starting the course.

Eventually, I want to work in a gym part-time and have my own clients. I want to continue my professional dancing on the side. I have the potential to do whatever I want.”

Aliesha Adia Brown will qualify as a Personal Trainer in June.

Next Course – September 2022

We’re currently recruiting for our next YMCA Fitness Training Academy – Powered by Nike, which will run in London, Leeds, Manchester, Doncaster, Norwich and Ipswich.

If you’re aged 16 to 18 and want to kick-start your fitness career with a free two-year government-funded, Ofsted regulated course, apply now.

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13 Benefits of Changing your Career | Retrain with Central YMCA

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13 Benefits of Changing your Career | Retrain with Central YMCA

Retrain with Central YMCA

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How are things going with work? Are you just as passionate about what you do now as the day you started? If yes, that’s incredible! But if you find yourself dreading Monday mornings and aren’t feeling that spark of excitement anymore, maybe a new career is the fresh start you need.  

It can feel scary going outside of your comfort zone and trying something new as an adult. But there are also so many incredible benefits of changing career that can help bring you a sense of purpose, better work-life balance, and a feeling of achievement. No matter where you’re at in life, it’s never too late to change careers and follow your passions! 

There are lots of reasons why you may consider retraining: 

Your interests have changed. How many people can honestly say they love all the same things that they did at 16 or 18 when they began working toward their initial qualification or apprenticeship? Retraining and entering a new career can help you find something that is more in line with the interests and values that you hold at this point in your life. 

You want to advance in your industry. Retraining doesn’t necessarily mean changing up your career path and industry altogether. Completing a new course, apprenticeship, or Skills Bootcamp on the side can help you gain the skills needed to advance to a more advanced role in your current sector. You may even choose to stay with the same company – just in a higher management-level position or in a specialised role different to your current one. 

You’re feeling stuck, bored, or unmotivated. We spend a big chunk of our week at work, so ideally, you’ll want a career that you enjoy. If you’re feeling bored and unmotivated for 40 hours each week, that will begin to impact both your physical and mental health and may start seeping into other aspects of your life too. 

We all want to feel a sense of purpose in our careers. Sometimes, all you need is a new challenge to reignite that passion in you. Of course, there’s always an element of risk anytime you try something new like embarking on a new apprenticeship programme, educational course, or Skills Bootcamp. But that risk could also turn out to be the best decision you ever make – you’ll never know until you try! 

If you’re thinking of taking the plunge, here of some of the specific benefits that you my experience after changing careers: 

Learn new skills 

It’s never too late to learn something new! Not only will a new course or apprenticeship teach you the skills needed to change careers… learning new things as an adult also helps keep your brain sharp, helps you to grow as a person, and it can also be a lot of fun! 

Feel a sense of accomplishment 

This is one of the best parts of pursuing a career you love! It’s amazing to feel a sense of purpose and like you’re making a difference with what you do. 

Do something you truly enjoy 

On average we spend 40 hours a week for around 40 years of our lives working. When we dedicate so much of our lives to doing something, it feels so much better when it’s something you enjoy! 

Experience more freedom 

Changing up your career could reward you with more free time to spend with loved ones or to focus on your hobbies. For example, you may switch to a career with more flexible working hours or one that allows you to work remotely. 

Leverage your existing skills 

When you decide to change career paths, you’re not starting from scratch. If you are pivoting into a related industry, there will likely be a decent amount of overlap with skills. But even if you are going in a completely new direction, everything you learned in previous roles will still be valuable, particularly “soft skills” like communication, time management, teamwork, and leadership skills. 

Potentially earn a higher salary 

While we don’t believe money should be the main motivator, a higher salary is just one of the many benefits people may experience when changing careers. 

Embrace a new challenge 

If you’re someone who enjoys trying new things and getting outside of your comfort zone, there’s a good chance you’ll love taking on a new qualification or apprenticeship opportunity. If you’ve been working in the same role for a long time, you may be feeling bored or stagnant and taking on a new challenge will provide you with plenty of new experiences. 

Prove your dedication to future employers 

It takes a lot of courage and ambition to make a career change. Once you complete your apprenticeship and start applying for new jobs, this will likely help you stand out to employers as it will prove that you’re passionate, hardworking, and willing to go outside of your comfort zone. 

Find a less demanding career 

If you’re beginning to feel burnt-out in your current role, you may consider changing careers to find something that’s less demanding and draining. This means something different for everyone – it could mean working fewer hours, swapping from a physically-demanding career to something desk-based, or taking on work that is more interesting and mentally fulfilling. 

Meet new people 

By completing a qualification or apprenticeship and trying new work opportunities, you’ll meet a whole bunch of interesting and inspiring people, including  co- learners and mentors who can help you adjust to a new career path. 

Have a change of scenery 

Sometimes entering a new environment is all we need to feel freshly inspired! 

Avoid burnout 

If you’re in a high-demand role, it’s easy to get burnt out. And when you start to feel burnt out from work, that stress and fatigue can sneak into your personal life as well, impacting your health and the way you are with friends and family. Finding a job that you really enjoy can reduce the risk of burnout significantly and help you feel much more relaxed and satisfied in your day-to-day life. 

Feel a newfound excitement in your career 

Many of us feel excited and ambitious when we first begin working, but as the years pass by and you settle into a routine, that passion may start to dim. When you take on a new challenge or begin a new job, you’re likely to experience a newfound sense of hunger and excitement that’s been missing from your professional life for a while! 

Are you curious how much your life could change by retraining in a new career? If you’re wondering where to start, we want to help! We offer a variety of qualification courses and training opportunities for people of all ages and at every stage of life. In addition to our educational programmes, pre-apprenticeships, and apprenticeships designed for young adults, we also offer a variety of opportunities for adults of all ages. Apprenticeship opportunities span several different industries and are available in locations all over the country. We have also recently launched a series of Skills Bootcamps to help people begin a career in Early Years Education. Click the links below to learn more about our various programmes: 

Study Programmes 

Pre-Apprenticeships 

Apprenticeships 

Skills Bootcamps 

Want to learn more about one of our programmes? Fill out this form, and someone from our team will be in touch to help you get started and get you on your way to designing your dream life.  

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Building a Healthy Life – From Childhood to Adulthood

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Building a Healthy Life – From Childhood to Adulthood

Your Health is for Life

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The theme for National Fitness Day 2024 is “Your Health is for Life,” reminding us that staying active and healthy is something we should focus on throughout all the stages of our lives. Whether you’re a child, a teenager, an adult, or an older adult, making health a priority can help you feel your best and live longer. Below we’re looking at why physical activity is important for our health at every stage of life and share some easy exercises to inspire you no matter where you are on your journey.

Childhood (Aged 4-12)

Childhood is a wonderful time for play, exploration, and growth. It’s the best time to build lifelong habits, and shape a positive relationship with physical activity as it can help them perform better in school, have higher self-esteem and regulate their emotions, whereas a lack of activity can lead to a higher risk of disease later in life.

Exercise Tip: One of the aims for NFD is to encourage children to move more. One fun exercise that encourages movement is an obstacle course! All children can take part in this activity no matter their age or ability level because an obstacle course can be adjusted to suit their needs. As long as they are moving and having fun, you’re on to a winner! You can create your own obstacle course at home or in the garden – crawling under tables, jumping over cushions, or weaving around bowls. Alternatively, you can take your children to a Holiday Playscheme where an obstacle course is just one of the fun activities available to keep your children active! This type of fitness helps build strength, balance, and coordination—all while having fun!

Teenagers (Aged 13-18)

During the teenage years, your body goes through big changes. Staying active can help you manage stress, boost confidence, and keep your heart and muscles healthy. It also sets the stage for long-term health as you grow older.

Exercise Tip: Join an after school sport, like football, basketball, gymnastics or swimming. These sports help to improve cardiovascular health, which is super important as the body grows. They’re also a great way to meet friends, and have fun competing. If you prefer a more solo activity that doesn’t cost anything, or require a particular skill, going for a walk or jog in your local area is also a great exercise option. But if the weather is keeping you home-bound, why not put on your favourite upbeat song and dance like no-one is watching, even better if no one is! If you can get your heart racing, you’re on the right track.

Adulthood (Ages 19-64)

As adults, life can get busy with work, family, and responsibilities. But it’s important to make time to consistently stay active, as this can help reduce the risk of diseases such as heart disease, diabetes, and cancer. Keeping active can also improve your energy, reduce stress and boost your mood.

Exercise Tip: One exercise you can focus on is strength training. Strength exercises help build muscle, improve balance, and keep your metabolism active. Strength training can be done even if you’ve never done it before. You can get started using your own bodyweight and start with simple exercises such as squats, push ups or planks. Some exercises can even be done while sitting or from the comfort of your bed! Start where you feel most comfortable. There are also strength classes you can join if you’re not sure where to start.

Older Adults (Ages 65 and above)

In older age, staying active can help maintain independence, so you can continue having autonomy over your life and the things you like to do. It also reduces your risk of heart disease and stroke. And helps with loneliness, anxiety and depression. These are just a few of the many benefits!

Exercise Tip: Walking is an excellent low-impact exercise for older adults. If the cold or rainy weather deters you from leaving the house to get your steps in, this is an exercise that can also be done around the house too. You can play a song you love or call a friend/family member while you make the rounds. Walking can improve heart health, keep joints moving, and be done almost anywhere. If you’re unable to walk, chair exercises like seated knee lifts are also an option, and can help with knee pain and knee mobility. For those who can do a little more, Aquacise and Tai Chi can help improve strength, flexibility, posture and balance.

No matter your age, staying physically active can positively impact your life at every stage. This National Fitness Day, remember your health is for life! Make time for exercise – it’s never too late or too early to start.

At YMCA Club in Central London, we offer something for everyone. Click any of the links below to explore what we have available:

Children and Youth

Adults

Older Adults

References:

Diet and exercise for kids: Tips for acting boldly to create change

Benefits of exercise – NHS

Physical activity guidelines for older adults – NHS

Top Seated Exercises for Knee Mobility — The Mighty Blog

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Workplace Mental Health: Fostering a Supportive Environment

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Workplace Mental Health: Fostering a Supportive Environment

Happy World Mental Health Day!

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This year’s theme, set by the World Federation of Mental Health, focuses on workplace mental health, highlighting the importance of addressing mental health and wellbeing in the workplace for the benefit of individuals, organisations, and communities. 

Today, we’re reflecting on the ways we aim to raise awareness around mental health and promote mental wellbeing among our learners, apprentices, tutors, staff members, and everyone else who has a connection to Central YMCA. 

Work can profoundly impact our mental health, providing a sense of purpose and opportunities to connect. However, it can also be a source of stress, anxiety, and even contribute to developing mental health conditions. In the UK, an estimated 15% of workers live with a mental health condition, with around 875,000 individuals suffering from work-related stress, depression, and anxiety in 2022/23. Mental health issues have become the fifth most common reason for sickness absence, illustrating the critical need for supportive workplace environments. 

Since we all spend so much time at work, it’s important to create a workplace that nurtures mental health, enabling staff to experience the benefits of work while minimising the negative impacts. As an organisation, we strive to create this type of environment for our employees. 

Ways we support our Central YMCA colleagues 

Mental Health Champions

To support our colleagues, Central YMCA introduced Mental Health Champions across the organisation. These individuals, trained in Mental Health First Aid, provide essential support to signpost to professional help when needed. However, it is vital to recognise that while we have established resources and trained champions, promoting positive mental health in the workplace is a shared responsibility that involves everyone. 

We’re all responsible 

It’s a collective effort to create a healthy work environment. We encourage every member of our team, from executives to frontline staff, to actively engage in fostering a culture of wellbeing. This means not only recognising the importance of mental health but also valuing the positive aspects of our work and each other’s contributions. 

Our Commitment to Mental Health First Aid 

Mental Health First Aid training teaches participants how to identify, understand, and assist someone experiencing mental health challenges. This training empowers staff to recognise warning signs, listen empathetically, and respond effectively, potentially preventing a crisis. Furthermore, champions can signpost individuals towards resources such as self-help materials, therapy services, and support groups, fostering a culture of recovery and understanding. They are the beginning of the journey, not the end point. The entire Central YMCA executive team will soon be participating in a two-day Mental Health First Aid course. 

Supporting Mental Health with Tea Talks 

Talking openly about mental health is one of the best ways to support our well-being, and it’s something we can all do. Regular conversations, even over a cup of tea, can reduce stress, offer emotional support, and help us feel more connected. 

Tea Talks are informal gatherings where we can talk, listen, and share over a warm drink. Not only does it strengthen our bonds as a community, but we can also make a real difference by using these Tea Talks to raise funds for the Mental Health Foundation. 

Whether it’s a 10-minute chat or a longer discussion, these moments can make a big impact. Let’s look after our mental health together and support a great cause at the same time. 

Why should I care? 

A mentally healthy workplace is built on open conversations about mental health, training staff, and addressing discrimination and bullying. While discussions about mental health have become more common, there’s still a stigma around severe mental health issues. As a society, we often lack the tools to take care of our mental health in the same way we do for our physical health, leaving many unsure of how to support those who are struggling and where to seek help themselves. 

Simple ways to improve your mental wellbeing 

Get active. Exercise is proven to boost our mood and reduce the severity of mental health conditions like anxiety and depression. Not sure where to start? YMCA Club has just published a blog post on the topic to help you get started. 

Eat nutritious foods. Ultra-processed foods and sugary snacks can cause inflammation throughout the body and brain and contribute to poor mental health. Aim to eat a healthy balance of protein, carbohydrates, and healthy fats. Foods high in omega-3 fatty acids like salmon, nuts, and dark leafy vegetables can especially help boost your brain health. 

Talk it out. Simply talking about what you’re going through can help you process your emotions and identify different patterns in the way your brain works. You can talk to a friend or family member, a therapist, or even keep a diary to help you get things off your chest. 

Prioritise sleep. While we sleep, our brain processes our memories and emotions from the day. Inadequate sleep can lead to higher levels of irritability, trouble making decisions, and an increase in mental health conditions. Aim for about 8 hours of sleep each night. 

Enjoy time for self-care. We don’t need to be productive at all times – it’s also important to take time to relax and do the things you enjoy, whether that’s practicing a hobby, reading a book in the bath, or sitting down with a cup of tea and the latest episode of your favourite show. 

We’re committed to prioritising mental health, supporting one another, and actively promoting a positive environment where everyone feels safe to talk about their mental wellbeing. Together, we can continue to create a world where mental health truly matters, and it becomes a shared goal for all. 

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Central YMCA are doing the London Landmarks Half Marathon

Posted on by Ola Durotoye

Central YMCA are doing the London Landmarks Half Marathon

You can be one of our runners!

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"Colorful map showing the route for the London Landmarks Half Marathon with key attractions marked."

On April 6 2025, ten dedicated runners will be racing through 13.1 miles of London’s most iconic routes to raise money for Central YMCA. Starting off at Pall Mall, the course will lead to memorable sights across the city, including the Tower of London, St. Paul’s Cathedral and Big Ben – celebrating the rich history that London has to offer.  

Join our fight for better health 

Are you interested in running for us? Lace up your running shoes and click here to express your interest in participating. Spots are limited, so make sure your application form stands out from the crowd! We want to hear about why you want to run, and what your fundraising plans are.  

Every donation received for this half marathon will be allocated to support our life-changing wellbeing programmes; helping to create a stronger and healthier society. 

You can also contact us at fundraising.team@ymca.co.uk to understand this event a bit better. 

Why are we running? 

Every year, we support over 6,000 people to get active and improve their health with our wellbeing programmes – people of all ages, genders and backgrounds. 

Participating in physical activity comes with a variety of health benefits: from getting stronger to reducing stress and anxiety. Unfortunately, 11.9 million of UK citizens do less than 30 minutes of physical activity a week. The reasons for this are varied. Some don’t have access to safe spaces to exercise, while others might not be able to afford classes. 

That’s where we come in. At Central YMCA we create services to ensure everyone can get active and improve their health, regardless of their background or level of ability. We prioritise creating friendly, accessible and supportive environments to exercise, especially for those who’ve never had that before. Join us in this run, and race for life-changing wellbeing programmes for all. 

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Celebrating our Learners at the Education & Training Awards 2024

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Celebrating our Learners at the Education & Training Awards 2024

Central YMCA Education & Training Awards 2024 was an evening of celebration for our learners, apprentices, and employer partners who have gone above and beyond this past year.

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Graphic for Central YMCA Education & Training Awards 2024 with the slogan "Supporting the Pathways to Success."

Central YMCA Education & Training Awards 2024 was an evening of celebration for our learners, apprentices, and employer partners who have gone above and beyond this past year.

Themed ‘Supporting the Pathways to Success’, the event was held on Monday 4 March 2024 at the House of Commons and was organised in partnership with Aptem and St Giles London. We would like to extend a special thank you to our host for the evening, Rt Hon Caroline Nokes MP, as well as our guest speakers and presenters — Rt Hon Robert Halfon MP, Rt Hon Dame Rosie Winterton MP, Peter Aldous MP, Isla Lightfoot of Aptem, and Andrew Elliott of St Giles.

Congratulations to our six winners whose stories you can learn more about below.

Apprentice of the Year – Ellise Norkett
Employer of the Year – Oscar Bears Day Care
Apprentice Progression of the Year – Paige Kinder
Inspirational Apprentice of the Year – Lee
Learner Progression of the Year – Ava Walker
Inspirational Learner of the Year – Lucas George 

Learn more about our winners:

Apprentice of the Year – Ellise Norkett

image of award being given to the apprentice of the year

Ellise is currently working on her Level 3 Early Years Educator Apprenticeship. She was referred to the programme after completing her Level 2 Early Years Practitioner qualification, also with Central YMCA, earning a distinction on the MCQ exam and a pass in professional discussion. Through her apprenticeship experience, Ellise has experienced an incredible increase in her confidence levels!

Ellise is on track to complete her Level 3 Early Years Educator qualification and is aiming for a distinction in both MCQ and professional discussion. Upon completion of her programme, she would love to pursue her dream of working as a Nanny.

Employer of the Year – Oscar Bears Day Care

image of award being given to the employer of the year

Oscar Bears Day Care is a family-run nursery and preschool located in a rural setting in West Sussex. They work with children from the age of 0 to 5 and currently have a team of 17 staff members, including apprentices.

The organisation prides itself on the happiness and wellbeing of their staff, and this also extends to the apprentices who work with Oscar Bears Day Care. Apprentices are guaranteed a permanent role once they complete their apprenticeship, which helps them see a clear career progression. By way of example, two of their former apprentices, Tawny and Georgina, now manage the setting.

Apprentice Progression of the Year – Paige Kinder

image of award being given to the apprentice progression of the year

Paige has completed several programmes since starting with Central YMCA in 2020, beginning with the Level 1 Study Programme in Lowestoft and most recently completing her Lead Adult Care Worker Level 3 this past September with distinction while working at Eastview Residential Home.

Paige has quickly moved through the ranks of the care home from Carer to Senior to Team Leader and now Deputy Manager. Paige also went above and beyond during the pandemic, taking on additional responsibilities while completing her coursework.

Paige is now looking into next steps to progress further in her field while continuing her career at Eastview. She is considering working toward a Level 4 Health in Social Care – Lead Practitioner Standard.

Inspirational Apprentice of the Year – Lee

image of award being given to the inspirational apprentice of the year

Lee completed an apprenticeship at Fitness4Less gym and a qualification in Customer Service this past November, earning a distinction. She enrolled in the programme after being referred by her manager at Fitness4Less.

In the future, Lee would love to progress further in her education and career with an apprenticeship in Team Leading. A Domestic violence survivor, she also wants to take everything she has learned to support other women who have been the victims of domestic violence by offering free resistance band training and exercise classes at women’s refuge centres.

Learner Progression of the Year – Ava Walker

Group of people at the YMCA Education & Training Awards 2024 event.

Ava has completed several courses with Central YMCA, beginning with the Pre-16 programme in Doncaster and most recently earning her Level 2 Certificate in Introducing Caring for Children and Young People.

Ava is now attending Doncaster College and working towards a Level 3 Apprenticeship in Health and Social Care with the goals of going to university and studying to become a midwife.

Inspirational Learner of the Year – Lucas George

Three individuals at an awards ceremony with one holding a certificate, text denoting "Education & Training Awards 2024".

Lucas is part of the HITZ programme, playing with the Harlequins in Twickenham and working toward his BTEC Level 3 Foundation Diploma in Sports Coaching and Development. 

As a result of the HITZ programme, Lucas has been enrolled onto RFU Level 2 Coaching Qualification and was given the opportunity to speak with a Performance Analyst from Super Rugby team Moana Pasifika. 

Following his course, Lucas has ambitions to become a professional rugby coach. His tutors have helped him create a plan of action, and he’s more determined than ever to continue his education as he can see the opportunities that come with it.

We are proud to be one of the country’s leading education, health, and wellbeing charities, and our Education and Training division has been an important part of the Central YMCA mission since the late 1970s. Since their inception, our educational and apprenticeship programmes have had a positive impact on the lives of many young people, including more than 700 last year. Our programmes help learners gain qualifications and hands-on experience in their chosen field while offering an alternative to traditional classroom education.

Learn more about our education and apprenticeship programmes here.

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7 Easy Ways to Incorporate More Movement into Your Day

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7 Easy Ways to Incorporate More Movement into Your Day

May is Mental Health Awareness Month, and this year’s theme is “Movement: Moving more for our mental health.”

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May is Mental Health Awareness Month, and this year’s theme is “Movement: Moving more for our mental health.” As a Charity that has a core focus in the fitness and wellness sectors, we’re strong believers that getting in more movement is beneficial to all aspects of our health, including our mental wellbeing. 

Exercise – and all forms of movement – have so many benefits for both our physical and mental health. But for those days that you don’t have time for a dedicated gym session, there are plenty of little ways to incorporate healthy movement and avoid sitting for long periods of time. 

These are seven little ways you can incorporate a bit more movement into your day (particularly on workdays when you feel like you have a million and one things on your to-do list!): 

1. Start your morning with a 5-10 minute stretch. 

Not only does a morning stretch feel great, it also encourages good posture and blood flow, helps you start your day with less stress, and gives your mind and body an energy boost to take on the day. Need some inspo? We’ve got some short stretching videos on our YouTube channel. 

2. Take a lunchtime walk.

If you have an allocated lunch break as part of your workday, use it as a time to give your mind a rest so you can come back refreshed to complete your afternoon tasks. This is the perfect opportunity to get in a nice walk, especially now that it’s getting warmer and sunnier! 

3. Try a standing desk. 

Standing desks are great for improving circulation, and standing while you work is also proven to improve your energy and reduce stress levels. If you don’t own a standing desk, you don’t necessarily need to invest in any fancy equipment. A kitchen counter or hightop table work just as well! 

4. Stand up from your desk every 30 minutes. 

Sitting for long periods of time has a negative impact on blood circulation, insulin resistance, posture, and bone strength. You’re also likely to feel more stressed if you don’t take little breaks throughout your day. For every half hour you spend sitting, aim to stand up for at least five minutes. Do a quick stretch, take the dog out, or go into the kitchen to make yourself a cup of tea. If you’re in deep concentration mode and don’t want to break your focus, this is where a standing desk can be a great option! 

5. If possible, walk or cycle to your destination. 

Whenever possible, skip the car or Tube and walk or cycle instead! You’ll get in some extra movement and some fresh air – something else that’s proven to support better mental health. 

6. Take the stairs instead of the lift or escalator. 

If you’re only heading up a few storeys, consider taking the stairs. This will get your heart pumping and encourage healthy joints. Plus, imagine the leg and glute muscles you’ll build up over time! 

7. Try swapping your office chair for an exercise ball. 

Similar to using a standing desk, sitting on an exercise ball helps keep your muscles and core engaged. You’ll get in a bit more movement compared to a standard desk chair, and sitting on an exercise ball is also excellent for your posture. 

Why not give one of these tips a try today? And if you’ve got a bit more time for a dedicated workout, look through the workout videos on our YouTube channel, book in for a group exercise class at YMCA Club, or attend a yoga or pilates class at YMCA KX!

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HortAbility – making horticulture accessible for all

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HortAbility – making horticulture accessible for all

YMCA Training offers a route into professional landscaping, regardless of ability.

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YMCA Training – in association with the Monday Charitable Trust – is offering a free Level 1 City & Guilds qualification in basic horticulture for people with disabilities. After a successful first course, we’re recruiting for the next one, which will run in Salford from Friday 31st January for would-be landscapers across the region.

YMCA’s practical horticulture course gives people living with learning disabilities, mental health issues or a physical disability, the opportunity to learn professional gardening in an inclusive and intimate environment. They’ll gain a free, nationally recognised industry qualification and support into work. 

The first course covered turf care, plant and weed identification, plant production, pruning, fertilisers, soil preparation and hanging basket production. Depending on the severity of the disability, a work placement is also included. Students have been learning about horticulture both outdoors and inside the classroom to develop their skills. The course is 80% practical.

Person in brown jacket and blue jeans sitting and gardening.
A person in a red jacket using a leaf blower in a garden.

“More focussed on the learner and less on numbers”

On completion of the 10-week course, graduates are also offered support with job applications and interviews or advice on further training in the horticulture industry. As YMCA Tutor, Rob Ironmonger explains, YMCA Training cares about individuals rather than targets:

“The YMCA is more focussed on the learner and less on numbers, but with colleges it’s all about bums on seats. We care about what the learner will get at the end of the course and what they can move onto. My job is to get people work as well as teach them. I’m looking for their next step and hope to find them something, even if it’s only a part-time job. They just want to learn and get into work.”

The course has attracted a range of learners.

Christopher: “I’ve discovered my passion and found what I want to do in life.”

Christopher, aged 33, has suffered from anxiety since childhood and although not working at the moment, has worked in several industries. He was referred to the course by Start – a charity which helps people with anxiety get back into work. Christopher, like his plants, is thriving on the course and impressively recalled all 15 plant groups both in English and Latin:

“When I first came here, I put a lot of pressure on myself to pass and get back into work, but each time I come back, I gradually overcome that hurdle and today I feel relaxed and happy.

This course has exceeded my expectations and given me a passion to move forward. Since coming here, I’ve discovered my passion and found out what I want to do in life as a career. I feel at home handling plants. I was born for this environment.

Hopefully I’ll find a job with what I’ve learnt – planting, pruning, maintaining pitches, that kind of thing or I’ll go on to do some more training at Level 2.”

James: “Before this course, I was sat inside 24/7, now it’s got me out and about!”

James has a hearing impairment and has been unemployed for over three years. He heard about the course through his local job centre:

“I got taught gardening by my mother, but things have changed in 30 years and I need my memory jogging! There’s lots of stuff I didn’t know about like the PH balance of soil and how to grow different plants. I’ve gained more knowledge compared to what I knew years ago.

This course has got me motivated. Before the course, I was sat inside the house 24/7. I’ve enjoyed getting out of the house the most and meeting different people. I like chatting with other learners and helping them if they’re struggling.

I’d like to learn about garden chemicals and health and safety next. I want to get a job that’s anything to do with gardening.”

Daniel: “I want to work in a garden centre because it’s full of wonderful things.”

25-year-old Daniel has autism and lives in assisted housing. His dad, John – who accompanies him on the course – wants to nurture Daniel’s love of gardening and help him achieve a qualification at the same time. The learning environment is really important to Daniel:

“I’m pleased I’ve done this course. I feel safe here. My favourite thing is planting, but I struggle with the prickly weeds!”

Due to the severity of Daniel’s autism, John – at first – had reservations about the course, but he needn’t have worried:

“Dan is very vulnerable – somebody needs to be with him all the time. At first we weren’t sure whether Daniel could do this course because we didn’t know how intense it would be, but after the first week, we thought it was brilliant and Rob’s been amazing. It’s boosted Dan’s confidence.

I know Dan is safe here because he’s calm and relaxed. He’s definitely comfortable here. He’s loved using the leaf blower and wants one for Christmas!

I didn’t know you could learn so much in 10 weeks. It’s incredible. I would recommend this course to anyone.”

Where do I sign up?

The next HortAbility course start is on hold ue to COVID-19.

To determine everyone’s learner style, each student undertakes a simple VAK test (visual, auditory or kinaesthetic) before the course to maximise their learning. Subject to the severity of the learning disability, additional support can be provided including the capture of oral answers instead of written ones.

HortAbility will run at The Old Coach House, 25 Bolton Road, Pendleton, Salford. M6 7HL.
To register your interest, please email bryony.smethurst@ymca.co.uk or call 0161 820 3835.

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How our HIV Positive Health Programme is changing lives

Posted on by Ola Durotoye

How our HIV Positive Health Programme is changing lives

Set up in 1997, Central YMCA’s exercise programme for people living with HIV is almost 25 years old and has helped over 17,000 people

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The Positive Health Programme, available to anyone living with HIV across London, was created to give participants the opportunity to engage in exercise to help them manage their physical and mental health long-term.

“Exercise is important for people living with HIV on many levels.  It helps to manage side effects from medication by promoting muscle mass, managing lipodystrophy, aiding better sleep and increasing appetite.  It can also help to manage other long term health conditions such as high blood pressure, high cholesterol and diabetes and can have a large impact on improving mental health, mood and outlook.”

– Victoria Brown, Positive Health Co-ordinator

HIV can not only affect someone’s health, but also their confidence and wellbeing. Positive Health is a 12-week programme which works on improving fitness, self-esteem and quality of life. When it comes to an end we offer subsidised access to our YMCA Club in London and continuous support so that exercise becomes a part of daily life.

The Programme provides participants with four supervised gym support sessions every week as well as opportunities to try exercise classes and swimming. Participants have exclusive access to a range of therapies including reflexology, holistic massage, Life Coaching, and energy healing. Our Nutritionist provides participants with nutritional advice and will look at ways in which individuals can optimise their nutritional intake in relation to their individual needs.

HIV is a condition that unfortunately still carries a lot of stigma and the Positive Health programme tries to combat the isolation often felt by those living with HIV by offering opportunities for social interaction. Social activities include a monthly tea and chat meeting, a talking support group with our Peer mentor and social events have included theatre trips, picnics, quiz nights, weekends away and bowling. The programme also offers a weekly arts class and other courses including drama, creative writing and mindfulness.

Virginia: “At the YMCA Club I never felt stigmatised.”

Swimmer in a colorful swimsuit resting at the edge of an indoor pool.

Virginia is a long-term HIV survivor, having been diagnosed 24 years ago, and has been a member of Central YMCA Club for over 17 years.  

“At the YMCA Club I never felt stigmatised, and I’m open with my condition. The Positive Health programme is pioneer and helps people living with HIV to overcome the fear of the stigma. The programme has helped me to revert some of the changes to my body-shape caused by the medication and meeting people from different backgrounds and histories enriches our lives. YMCA has also helped me to recover from breast cancer. I was very weak physically after all the treatment and I joined the older adults programme even though I was in my 40’s and I managed to recover all my strength through tailored exercises.”

Positive Strokes

Positive Strokes is a swimming club which was born in the Positive Health programme in 2015 and is now run entirely by volunteers who are passionate about this cause.​ The coaches offer swimming lessons for all levels of swimmers.

In 2015, a group of swimmers from Positive Strokes were the very first HIV+ swimmers to compete at the Euro Games in Stockholm and the team continues to compete in Masters swimming competitions in the UK and across the world. The team has not only achieved significant sporting success, but has also proved to be a powerful force in fighting stigma that exists around HIV.

An award-winning swimming club

In 2017 Positive Strokes was awarded the Swim England David Sparkes OBE Award for Innovation in recognition of the fantastic work that the team have done to provide a welcoming and supportive environment, increasing participation and making a huge difference to people’s lives.

Of winning the David Sparkes OBE Award, Positive Stokes instructor Simon Randerson said:

“To get this award is extraordinary, we are such a small team just trying to make things a little easier for people with HIV. To be recognised by Swim England really helps break down the stigma that still affects people living with HIV.

“Having the ruling body of swimming in England publicly say it’s ok for HIV positive people to be swimming puts a really strong message out there that there is absolutely no way that anyone is at risk from being with or swimming with people infected with HIV. Unfortunately even today there are people who incorrectly think that HIV can be contracted via saliva or even by close contact.

“Joining Positive Strokes changed my life!”, Marc Tonti, Volunteer Swimming Teacher

Watch this video to hear from Marc about being a volunteer on Positive Strokes or read the full story.

How to be referred onto the programme?

To be referred on to the programme you would need your GP, HIV consultant or clinic nurse to fill out our referral form, which gives us your medical history. Once the form has been received we will invite you in to the gym to show you the facilities, give you a fitness assessment and get you started on the 12 week programme.

For more information email PositiveHealth.club@ymca.co.uk.

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Basel and Fiona’s story: Supporting our community

Posted on by Ola Durotoye

Basel and Fiona’s story: Supporting our community

Meet Basel, an inspiration to his peers and grandchildren – and a regular at Central YMCA Club for over 25 years.

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Basel’s daughter, shares her reflections on what the Club has meant to her father – before, during and after lockdown.

“My father is 88 now, he has been coming to the gym for over 25 years and it has really seen him through a lot of life’s changes. It has always been a constant presence in his life. A presence which has helped him in so many ways for his general wellbeing. I actually attribute the fact that he is still mentally sharp, that he is still able to do all his daily functions on his own, to go shopping, be alert, I attribute that to the YMCA Club. 

“This is in very sharp contrast to how his life was in lockdown – when he was just walking around the park by himself. Very often from one week to another week not seeing anyone. When the Government allowed the YMCA to open, his drive for life really came back.

“The YMCA Club provides an amazing space for the older generation. It has enabled my father to be a real role model to his peers, to his friends and his family around the world. They are amazed at the fact that he does half an hour of rowing a day and that he is motivated to eat very well and stay fit and healthy. It is a great example to us that he is so fit – and it gives me hope that this level of fitness and wellbeing is possible at his age. It motivates myself and my husband to keep healthy; and it cascades down to my children too, who try to compete with Grandad for who can do the most sit ups.  I think that they will have an everlasting memory of him; and they will know themselves when they grow older that they can remain fit and healthy.

“The YMCA Club’s sphere of influence does not stop at its doors on Great Russell Street, it goes beyond that. It goes into people’s houses and into the families that are connected with those houses. It helps the NHS by keeping everyone fit and mentally sharp, easing the increasing burden of an aging population. 

“I would just like to say thank you to everyone here at the YMCA Club for making it such a special place and how grateful I am to you all.”

Watch this video of Basel and Fiona’s story

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