Celebrating one of Central YMCA’s incredible women: Claire Johnson
one of the inspirational women who we are proud to have as part of the Central YMCA team.
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As Women’s History Month comes to an end,
we want to take this opportunity to showcase one of the inspirational women who we are proud to have as part of the Central YMCA team. Claire Johnson has been with Central YMCA since 2014, delivering courses in Business Administration, Customer Service, and Team Leading and Supervising in Eastbourne.
Claire’s world was flipped upside down on 28 September 2022 when she was told five little words no one ever wants to hear, “Unfortunately, you have breast cancer.”
Before her diagnosis, Claire hadn’t noticed any warning signs. She went to the doctor for her routine mammogram, where they discovered abnormalities. After some testing, it was confirmed as stage 2 grade 2 breast cancer.
Her mind immediately became overwhelmed with the seemingly endless piles of paperwork, doctor’s appointments, and trying to come to terms with everything. Within three weeks, Claire had a double lumpectomy and got scheduled in for radiotherapy at Charing Cross Hospital.
But where many people would shut down and withdraw into themself, Claire jumped into action. She wanted to do everything possible to turn this negative circumstance into a positive.
Once she had recovered from her round of intensive radiotherapy, Claire teamed up with Emily Hurd, a web designer she met at a networking event in Eastbourne. When Claire told her about an idea of starting a website to raise awareness of breast cancer, Emily was immediately on board – the cause is also close to her as her mother lost her best friend to breast cancer.
Together, Claire and Emily created the website Breast Friends Forever Community, which went live on 28 September 2023 – a significant date as it was the one-year anniversary of Claire’s diagnosis. The website was designed to be an online community to share the stories of women with breast cancer, diagrams and tips on how to do a self-check, a memorial page for women who have lost their battle with breast cancer, and further readings for people who have been diagnosed. They have also recently connected with a men’s group to help raise awareness that men can develop breast cancer too.
A major part of Breast Friends Forever is the fundraising they do for Macmillan Cancer Support, Breast Cancer Now, and the St. Wilfred’s Hospice in Eastbourne. Since launching about six months ago, they have already hosted several successful fundraising events, including their launch party, a danceathon, and pizza and quiz night, and they have a flower pressing workshop and a fashion show scheduled for this spring. Through their fundraising, Claire and Emily raised £2050 in 2023 and have raised £507 (so far!) in 2024.
You may see upcoming events on the Breast Friends Forever website or click here to make a direct donation to Macmillan Cancer Support, Breast Cancer Now, and St. Wilfred’s Hospice.
Claire has continued to stay optimistic through her journey with breast cancer, saying that “even on the worst of days, you can find positives.” She is grateful for the supportive community she has around her and has learned just how important it is to prioritise your physical and mental wellbeing. She wants to share a special shoutout to her line manager at Central YMCA, Dianne Darvell, who went above and beyond in offering support. She did not hesitate to take on additional work to ensure Claire had all the time she needed to focus on her treatment.
Alongside her work with Breast Friends Forever, Claire has also begun a Level 2 course in Cancer Support. Once she completes the course, she will be fully qualified to support people through their journeys with all forms of cancer.
Claire truly represents our values, and we are so proud and happy to have her as part of the Central YMCA family. We are very glad that she is now on the road to remission.
If you would like to read more about Claire’s journey, learn more about breast cancer, or hear about upcoming fundraising events, head over to the Breast Friends Forever website.
Central YMCA launches Early Years Professional Skills Bootcamps
as part of the Government’s Lifetime Skills Guarantee
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We are proud to announce the launch of our Early Years Professional Skills Bootcamps,
A programme designed to equip learners with the knowledge, skills, and confidence needed to excel in the early years sector. The programme is free to eligible learners and highly interactive in nature, giving participants the opportunity to build up career-specific knowledge and skills to confidently enter the early years sector.
The Skills Bootcamps also benefit employers in the sector, providing them with a robust pool of prospective employees ready to enter a nursery setting in full-time employment or on an accelerated L3 Early Years Educator Apprenticeship. Upon completion of the programme, participants will be offered an interview with an employer.
We are excited to be working closely with Norfolk, Suffolk, and Hertfordshire County Councils to deliver these valuable programmes that are tailored for people at all stages of an early years career, including aspiring educators just starting out, career changers entering the sector, and support staff or volunteers looking to progress into early years roles.
Learners who participate in our 12-week Early Years Professional Skills Bootcamps will benefit from:
Comprehensive Early Years curriculum
Live, online training sessions led by highly qualified tutors
Remote accessibility so learners can participate from location of choice
Career support and guidance, with a guaranteed interview upon completion of programme
Speaking on the programme, Monique Clements, Central YMCA’s Director of Education and Training, said “We are thrilled to launch our Early Years Professional Skills Bootcamps, which is a vital part of the Government’s Lifetime Skills Guarantee. This initiative reflects our ongoing commitment to advancing the education, health, and well-being of our communities. By providing free, highly interactive training, we are equipping eligible learners with the sector-specific knowledge and skills necessary to confidently enter the Early Years sector.
We are particularly pleased to be collaborating with Norfolk and Suffolk County Councils — where we are the sole delivery partner in Early Years, as well as Hertfordshire County Council to deliver these Skills Bootcamps in their communities. Our partnerships allow us to create improved access to life-changing opportunities, ultimately supporting our vision of fostering a more educated and healthy society. We look forward to seeing the positive impact our Early Years Professional Skills Bootcamps will have on our community and the broader Early Years sector.”
Our first cohorts for the Early Years Professional Skills Bootcamps are due to begin in Autumn. Norfolk and Suffolk Skills Bootcamps will start in September 2024 and February 2025, and Hertfordshire Skills Bootcamps in October 2024 and January 2025. Applications are now open for all start dates.
Are you interested in learning more from a learner or an employer perspective? Visit this page for more information about the Skills Bootcamps or get in touch directly with us at Info.SkillsBootcamps@ymca.co.uk.
Central YMCA are doing the London Landmarks Half Marathon
You can be one of our runners!
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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.
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.
CYMCA has always adapted to meet the changing needs of the communities we serve. Today that means recognising that as a charity, there are ways we can make a far greater impact in the communities we serve.
For a number of months, the trustees and senior leadership team at CYMCA have been conducting a strategic review to determine how best to deliver for our beneficiaries in light of the mounting challenges facing the charitable sector.
With demographic changes in the city centre; the ageing of the Club building and accessibility and spacing issues; changes to health & wellbeing practices, and soaring site maintenance costs, it has become clear that the cost of operations at the Club are now not being covered by the number of members the Club can sustain.
Therefore, after much consideration and with the best interests of the charity and our beneficiaries at heart, we have concluded the sale of the 112 Great Russell Street site.
This means that the Central YMCA Club at 112 Great Russell Street will cease trading on 7th February 2025. Our operations, including our education services and programmes across the country, will still continue and we still have CYMCA club sites at Kings Cross and Moorgate.
We want to continue to break down barriers to access and education, and to meet the needs of the less privileged and under-represented in ways that will prove most valuable to them. This sale will allow us to reinvest in more sustainable, impactful, and forward-looking ways of broadening our service provision, better serving both existing and new communities.
I am sincerely grateful to everyone who has contributed to the Club over the years. Our priority now is our Club members and staff, and we will continue to support them in any way we can.
No motivation to workout in the gym? Here are 5 tips to get you up and moving
We’ve all been there – planning to hit the gym or go for a run, but when the time comes, that little voice says, “I’ll do it tomorrow… or maybe the day after.”
Finding motivation to exercise can be challenging, especially when you’re tired or juggling a busy schedule. But it’s not just about “powering through” or forcing yourself to do it. Instead, it’s about building habits that help you stay on track even when you have no motivation to workout.
Here are five actionable tips to help you regain your gym motivation and stay committed to your fitness journey:
1. Change your perspective
Many people associate exercise solely with weight loss or improving their physique, but it’s much more than that. Regular physical activity benefits your mental health and overall well-being. It reduces stress, boosts mood, and helps manage anxiety and depression. On World Mental Health Day, it’s important to remember that exercise is an effective tool to support mental wellness. Likewise, staying active can lower the risk of diseases such as diabetes, heart disease, and cancer. By focusing on these broader benefits, you might find it easier to exercise, even when you feel no motivation.
2. Think fun and variety
Exercise should never feel like a chore. To stay motivated, incorporate variety into your fitness routine. Try a new group class, experiment with different workout styles, or get a few friends together for a personal training session. There are so many options available, from yoga to HIIT classes, that there’s something for everyone. Keeping an open mind and exploring new activities will help you stay engaged and excited about your workouts. When you’re having fun, it’s much easier to keep going—even on days when motivation to exercise is low.
3. Set specific goals
Setting clear, realistic goals is essential to staying motivated in the long run. Use the SMART method—Specific, Measurable, Achievable, Realistic, and Timely—to define your fitness objectives. For example, instead of saying, “I want to get in shape,” try setting a concrete goal like, “I will jog for 20 minutes every Monday, Wednesday, and Friday before breakfast.” Having specific goals to work toward makes your progress measurable, which can boost your motivation, especially when you track your success over time. When you see yourself moving closer to your goals, it’s much easier to overcome those “no motivation” days.
4. Schedule your workouts like an appointment
One of the most common excuses for skipping workouts is, “I don’t have time.” But the truth is, we make time for what’s important. If you struggle with fitting exercise into your day, treat it like any other important appointment. Block out time in your schedule for workouts and stick to it. Just like you wouldn’t cancel a meeting with your boss, don’t cancel your workout. Whether you’re busy with work, family, or other commitments, scheduling fitness into your routine will help you show up even when you feel no motivation to workout.
5. Seek support from others
Staying consistent is easier when you surround yourself with positive, motivated people. Whether it’s a workout buddy, a fitness group, or supportive friends and family, having a network can keep you accountable. Their encouragement can boost your gym motivation, especially on days when you’re struggling. By being around others who prioritise health, you’re more likely to adopt their habits and stay committed to your own fitness goals.
Setting good foundations
If you still find yourself lacking motivation to exercise, remember that you’re not alone. Staying committed to your goals is possible with the right mindset and support. On World Mental Health Day, take the time to focus on both your physical and mental well-being – because a strong mind is the foundation for a strong body.
Not yet a member of a gym? We invite you to join YMCA KX, which has a variety of friendly classes to choose from.
Level up your workout: How the indoor rowing machine can transform your fitness
Your first visit to a new gym can sometimes be overwhelming as you are confronted by an array of different, and sometimes intimidating, gym equipment.
There’s the treadmill and the bike – those are familiar to us, but what about the indoor rowing machine? This is a piece of equipment that is often overlooked because a) it’s not clear what the benefits of using the indoor rowing machine are and b) it looks a bit complicated to operate.
So, what are the benefits of indoor rowing?
1. Rowing works every muscle in the body
Rowing uses more muscles than any other cardio activity. In the lower body, the calves, hamstrings, quadriceps and glutes are all worked. The upper body uses the abdominals, the lower and upper back, lats, forearms, biceps and shoulder area.
Rowing is also fantastic for the entire core of the body making it the choice piece of equipment when it comes to reducing your waistline.
2. Aerobic benefits
Aerobic exercise is generally relatively low intensity and lasts for periods of time usually more than 20 minutes. Aerobic means “with air” and refers to the body’s use of oxygen to meet energy demands during exercise via aerobic metabolism.
Rowing is an excellent activity to improve cardiovascular fitness, which is the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.
The main benefits of increased cardiovascular fitness are:
Increased metabolism.
Increased efficiency of the body’s ability to pump blood through the circulatory system as the heart becomes stronger.
Reduced risk of chronic and life-threatening disease such as coronary heart disease, type 2 diabetes and some cancers.
Effectively combatting anxiety, stress and depression, leading to an increased level of self-esteem.
Aerobic benefits are often achieved by rowing for longer periods of time at lower intensities.
3. Anaerobic benefits
Anaerobic metabolism refers to exercise of an intense nature and is used to promote strength, speed and power. Anaerobic means “without air” and is typically a high intensity activity, which lasts from mere seconds up to two minutes in duration.
Rowing can be used very effectively to increase the anaerobic fitness of an individual as it uses many large body parts and is effective in the recruitment of fast twitch muscle fibres.
4. Stress free on the body
Rowing is impact free and teaches the body to use a full range of movement. Due to the seated position, the ankle, knee, hip, lower back and spine are protected from impact meaning an excellent workout can still be achieved by virtually every cross section of society, from young to old, untrained to fit.
Regular indoor rowers report that there is less perceived effort with an elevated heart rate, therefore you can improve your levels of fitness and stamina much easier without feeling as if you are working as hard. It is easier to maintain a higher heart rate with rowing than it is with other forms of exercise, meaning that you can exercise for longer at a given heart rate to increase your overall fitness capacity.
5. Time efficient and delivers maximum results
We live busy lives, so we ideally want to use equipment that gives the best return on time and effort expended. Due to the recruitment of many large muscle groups, rowing is very time efficient in achieving desired results of fat loss, cardiorespiratory fitness and anaerobic power performance.
Rowing produces superior results in less time giving it more “bang for your buck” than running on a treadmill, cross trainer or stationary bike.
So the next time you’re in YMCA KX, give the indoor rowing machine a try, and reap the benefits of this full body workout.
Check out this video from Olympic champion Alex Gregory to find out how to get your technique right.
You can also watch the benefits of indoor rowing in this video.
How to Begin a New Exercise Routine With Confidence
Post by:
Christie Goyette
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Summer is winding down, and for a lot of us that means getting back into a routine that we may have neglected these past few months. Autumn is the perfect time for a fresh start in many aspects of our lives, including fitness. If you’ve been slacking on your workouts over the summer, it’s a great time to get back on track. Or perhaps you’re brand new to exercise and you’ve been waiting for a sign to make that final push. Well, here it is!
There are so many benefits to exercise, such as:
Higher energy levels
Improved mental health
Better quality sleep
Reduced risk of health conditions like type 2 diabetes, heart disease, and high blood pressure
Aesthetic changes like fat loss and a more toned physique
Once you start exercising and seeing the results you want, you’ll be hooked! It’s just taking that first step that’s the hardest part. We’ve got your back! Follow this guide on how to begin a new exercise routine, and you’ll be confidently hitting the gym in no time!
(And as always when starting a new health or fitness routine, we recommend checking in with your doctor, particularly if you have any pre-existing health conditions.)
Find your “why”
First things first – determine your motivation behind working out more often. Some examples could be to improve your mental health, start sleeping better, have more energy, manage health conditions like high blood pressure or diabetes, gain more muscle, or lose some extra fat to get to a healthy weight as recommended by your doctor. Your “why” could be totally different to your friends’ or family members’ and unique to you. It doesn’t really matter what your reason for exercising is as long as you have something keeping you motivated!
Determine your starting point
Are you brand new to working out? Getting back into a fitness routine after a break? Or simply switching from one type of workout to another? Whichever it is, make sure your new workout routine matches your current fitness level. For example, if you are already active, you may be able to jump right into more challenging workouts. But if you are inexperienced in the gym or have been inactive for a while, be sure to start slow. Going in strong too early could lead to burnout or injury and do more harm than good. We’d highly recommend booking a session with a PT if you’re new to exercise to learn the proper techniques and exercises to help you reach your personalised goals.
Set reasonable goals to track your progress
Having a goal to work toward will help you stay motivated. But avoid setting goals that are too general like “lose weight” or anything you may not be able to realistically stick to like “go to the gym 6 days a week.” When setting goals, think SMART (specific, measurable, achievable, relevant, and time-sensitive). Here are a few examples of SMART fitness goals:
“I will gain 3kg in lean muscle mass within the next 3 months.”
“I will fit into that too-tight pair of jeans in time for my birthday on 11 December.”
“I will be able to run a 5k without stopping by Christmas.”
“I will improve my mental health and be able to reduce my number of therapy sessions by the start of 2025.”
Not only do these goals give you something to work toward – they also have some parameters to help you stay accountable and consistent.
There are many ways you can track your fitness progress, and many of them don’t even involve weighing yourself. Other ways to check in on your progress are taking progress pics, using the body composition machine at the gym, tracking the amount of weight you’re lifting in the gym, and paying attention to the way your clothes fit.
Also keep in mind that certain goals may be harder for you to track, like improvements to mental health, energy levels, and sleep quality. When it comes to these goals, it may help to keep a journal of how you’re feeling. Then go back periodically to read some of your old entries to see just how far you’ve come!
Push through that initial self-consciousness in the gym
When you walk into the gym for the first time or after being away for a while, it feels like everyone is staring at you and judging what you do. But that’s not the case at all! Everyone is so focused on their own workout that they probably aren’t paying any attention to what you’re doing.
If you’re brand-new to the gym, see if they offer a complimentary tour to new members. One of the PTs who works at the gym can show you where everything is located, teach you how to use equipment you aren’t familiar with, and answer any questions you may have. Some gyms also offer a complimentary PT session for new members to help you create an exercise plan based on your current fitness level and unique goals.
As you gain confidence in the gym, you could also try to schedule your gym sessions for off-peak times. You won’t have too many people crowded around you and you shouldn’t have trouble getting the weights or machines you want to use.
Pre-plan your workouts
This way, you’ll know exactly what you’ll be doing once you get to the gym – no wandering around aimlessly! It’s also easier to keep yourself accountable if you have a set workout planned versus going to the gym and just winging it. It may help to keep a diary of your workouts, or you can even use the notes app in your phone to keep track. Need some inspo? You could get a personalised workout plan from a PT, sign up to one of the many fitness apps with guided workouts, or even take advantage of the free workouts available on YouTube.
Wear workout clothes that you feel great in
Gym wear is all about comfort, not fashion! Make sure you wear clothes that you feel confident in and that you can easily move around in. If your gym fit is also cute, that’s a bonus but not nearly as important as comfort!
Listen to your body and prioritise recovery
Recovery time can be just as valuable as time spent in the gym! Rest days give your muscles time to recover, lowering your risk of energy. But they also give your mind time to rest, so you don’t end up feeling burnt out or overwhelmed, especially as you get used to a new routine. Always listen to your body – if you’re still feeling sore a few days after a tough gym session, don’t push yourself to do another intense workout. More relaxed workouts like yoga or a long walk are also great ways to get your body moving!
Try out different forms of exercise
When you’re brand new to working out or you’re trying to get back into a solid routine after some time off, it’s the perfect time to experiment with different forms of exercise. Ideally, you’ll want to strike a balance of strength-training, aerobic exercise, and flexibility training. But within those categories, the options are endless – weightlifting, HIIT, yoga, dancing, swimming, running, Pilates, cycling, calisthenics, football… we could go on and on! Trying new workouts can keep you motivated and interested, and you’re much more likely to stick to a routine if you find forms of exercise that you enjoy.
Put together an awesome gym playlist
Listening to music that gets you energised will help power you through your workouts. Music has even been shown to increase motivation and stamina and improve your overall workout performance!
Find an accountability partner
You’re a lot less likely to make excuses if you have someone else relying on you! If you have a friend, family member, or partner who is also looking to get into a solid workout routine, see if they’d be open to hitting the gym together and sharing your progress to keep one another accountable. Someone else who is new to your gym also makes a great workout buddy!
Don’t forget about nutrition
Good nutrition goes hand in hand with exercise, and having a healthy diet will help you get the most out of your workouts. Load up your plate with fruits and vegetables and incorporate plenty of lean protein, healthy fats, and whole carbohydrates to power you through your workouts. You don’t need to cut out “unhealthy” foods altogether but try to limit sugary snacks and ultra-processed foods in favour of whole foods.
Reward yourself for hitting fitness milestones
To keep yourself motivated and keep moving forward, treat yourself when you reach different goals or milestones you had set for yourself. For example, you could buy yourself a new pair of trainers or leggings when you’re finally able to lift that weight goal you’ve been working toward or reward yourself with a nice dinner out when you complete a 5k run for the first time.
Incorporate movement into your daily routine
In addition to the time you set aside for gym sessions or formal workouts, try to get more active in your day-to-day life as well. This will help create a habit around staying active. You could walk or cycle to work instead of catching the bus, do some stretches while watching TV at night, or swap the lift for the stairs whenever possible.
Push through dips in motivation
Lots of people go into a workout routine feeling so excited and motivated. Then you settle into a routine and may notice that motivation starts to wane a bit, particularly if you aren’t seeing results as quickly as you’d like. But do your best to push through that! Sustainable change doesn’t happen overnight – it takes time to really see noticeable results and turn fitness into a habit. This may be a good time to try something new like upping your weights or trying new exercise classes to restart that fire in you.
Avoid comparing yourself to others
Everyone is on their own journey with their own unique goals and fitness abilities. If you’re just starting out or getting back into fitness after some time off, the worst thing you could do is compare yourself to others, particularly professionals or people who have been exercising consistently for much longer than you. Focus on your own journey, and only follow fitness influencers who make you feel encouraged. If there’s anyone on your social media feed who makes you feel bad about yourself, don’t be afraid to use that mute button!
Are you feeling excited to put these tips into action and start smashing your fitness goals? You’ve got this! If you’re in need of some more fitness tips to help you get inspired, here are a few of our other blog posts you may like:
Adult Swimming Lessons – Can an Adult Still Learn to Swim?
The short answer is – yes absolutely!
Learning to swim as an adult can feel daunting, but the good news is – it’s never too late to start. Whether you missed out on swimming lessons as a child or want to improve your skills now, there are plenty of resources available to help you dive in.
Why Learning to Swim as an Adult is Important
Swimming is not just a fun activity; it’s also an essential life skill. Knowing how to swim can save your life in an emergency and open opportunities for water-based activities like snorkelling, kayaking, or even just enjoying a dip in the pool.
Some adults hesitate to learn because they fear it will be too difficult or embarrassing. However, many adults have successfully learned to swim later in life. The key is to approach it with patience and the right support.
Is It Difficult for an Adult to Learn to Swim?
While learning to swim as an adult can present challenges, it’s by no means impossible. Adults often bring a level of focus and determination that can make learning easier in some ways. The most important thing is to take it step by step. Start by getting comfortable in the water, then gradually build up your skills.
One of the common barriers for adults is fear—whether it’s fear of water, embarrassment, or failure. But with the right instruction and mindset, these fears can be overcome. Many adults find that once they start, they quickly progress and gain confidence in the water.
Tips for Adult Learners
1. Start Slowly: Don’t rush the process. Begin by getting used to the water. Practice floating, breathing, and basic strokes.
2. Take Lessons: Professional instruction can make a huge difference. Instructors are trained to help adults overcome fears and learn at their own pace.
3. Practice Regularly: Like any skill, swimming improves with practice. The more time you spend in the water, the more comfortable you’ll become.
4. Stay Positive: Progress may be slow at first, but don’t get discouraged. Celebrate small victories along the way.
Where to Find Adult Swimming Lessons
If you’re in Central London, Central YMCA Club offers excellent options tailored specifically for adults. Just 1 minute walk from Tottenham Court Road station.
Adult Group Swimming Lessons: These lessons are designed for beginners or those looking to improve their skills. Over the course of five weeks, you’ll work with experienced instructors who will guide you through the basics, helping you build confidence in the water.
Adult 1-2-1 Swimming Lessons: If you prefer one-on-one instruction, private lessons are also available. These lessons are customised to your individual needs and goals, whether you’re a complete beginner or looking to refine your technique.
Central YMCA Club’s supportive environment and skilled instructors make it a great place for adults to learn to swim. With flexible scheduling and a focus on your personal progress, you’ll find that learning to swim can be an enjoyable and life-changing experience.
7 Simple Ways to Incorporate More Movement Into Your Day
Post by:
Christie Goyette
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Mental Health Awareness Month: Moving More for our Mental Health
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 or book in for a group exercise class at YMCA Club!
We’re opening doors to encourage a more inclusive workplace
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It’s time to announce our most recent partnership… we’ve signed up to Business in the Community’s Opening Doors campaign. And we’re in good company! We’re joining dozens of other UK companies in the campaign, and that number is steadily growing. Together, we’re changing the way the recruitment and hiring process works.
The current labour market is a tough one to navigate. Although there are a record number of job vacancies available, a huge portion of the potential market – around three million people – faces barriers to employment. This includes, but isn’t limited to, individuals who are disabled, ex-military, those with previous convictions, people who have experienced homelessness, older workers, and refugees. Alongside Opening Doors, we’re committed to adopting a more inclusive recruitment process and hiring diverse and untapped talent.
Some of the commitments we’ve made as part of the Opening Doors campaign include:
Advertising our vacancies through a range of channels and recruitment partners that target diverse groups
Training our hiring managers on inclusive recruitment and ensuring our employees understand this commitment
Using inclusive language in all our job listings – that means no jargon and including all the essential information like salary, working hours, location, and day-to-day job activities
Including diverse colleagues on interview panels where possible
Ensuring our candidates feel comfortable throughout the interview process and asking if they need any adjustments
Collecting diversity data at the application stage to ensure we can identify any potential barriers for diverse candidates
An inclusive and equitable world won’t happen overnight, but we’re deeply committed to getting closer over the next few years. Business in the Community’s Opening Doors campaign plans to make 2 million jobs more inclusive by 2025, and we’re so honoured and proud to be a part of it!
