People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transportation. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, household chores, shopping, and other necessary activities are far less demanding than for previous generations. An average adult spends 7 hours of the day sitting down.
Inactivity is described by the Department of Health as a "silent killer." Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Not only should you try to raise your activity levels, but you should also consider reducing the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys, and sitting down to read, talk, or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke, and type 2 diabetes, as well as weight gain. So it is important that we add physical activity to our lifestyles to avoid being too sedentary.
Getting more physically active can have a range of benefits, not only for our physical wellbeing but also for our mental wellbeing. The Department of Health recommends that you get at least 150 minutes of moderate-intensity activity into your week; this is any activity that raises your heart and breathing rates, for example, brisk walking. It is also recommended that you add at least two muscle strengthening sessions into your week; this could be structured weights, but also carrying your heavy weekly shop could count. There are lots of ways in which we can add more activity to our everyday lives that don't require extensive equipment or expensive gym memberships. Making small changes to our everyday routine, such as taking stairs instead of lifts, parking a little further away from our workplace, or getting off public transport a stop early, can really help us get more activity into our everyday lives.
You can find out more information about physical activity on the NHS Better Health website here. Please see below for what is on offer within the trust.
Desk Yoga
Join us in some regular desk yoga to sooth and calm your day (with new MS Teams links below). Your instructor will be Sarah Wall.
Every Wednesday, 11:45am-12:00pm. To join, click here.
Every Friday, 8:15am-8:30am. To join, click here.
By joining this online link, you agree that the teacher (Sarah Wall) is not responsible for any injuries or harm that may occur, and you agree to rest, come out of a pose, or use an easier option as instructed for your ability and personal needs. You agree to follow the instructions as given and taught and to always listen to your body.
In-person Yoga sessions and City Hospital
Join us for some calm and quiet yoga sessions, with your first session free! Over at City Hospital, evening yoga runs every Tuesday from 5:15-6:15pm at Sherwood Hall. All you need to do is turn up with your mat and some water, and our amazing instructors will do the rest!
Couch to 5K Course
We run a Couch to 5K course twice a year. This is a ten-week walk/run programme that takes staff members from having never run before to being able to run 5K non-stop. It is run by qualified and experienced leaders who have a wealth of knowledge about physical activity and running. For more information on the course and the upcoming dates, contact staffwellbeing@nuh.nhs.uk.
Staff Gym at QMC
Staff can use the free gym at the Physiotherapy Department, Leengate Building, QMC, on Mondays and Tuesdays from 4.30pm-7.00pm. We have a wide range of cardiovascular equipment, weight machines, free weights, and conditioning equipment. Qualified and friendly staff are available during each session to offer support and advice. Staff must have an induction prior to using the gym, but this can usually be arranged on the day; just ask one of our staff members to set you up. Booking is essential; you can book your spot by clicking here.
Departmental Health Checks
The staff wellbeing team offers you and your department free health checks. What does it involve? You can get a 2-hour slot for approximately 15–30 members of staff to have our team check their cholesterol, blood pressure, body fat content, body water content, BMI (inc. height and weight), and receive lifestyle advice and signposting. Interested? Email us at staffwellbeing@nuh.nhs.uk. Please note that the department organiser is responsible for coordinating the booking, releasing their staff, and booking or allocating a room for the health checks to be conducted successfully.
Getting Better Quality Sleep Seminars
Struggling to get a good night's sleep? Join members of our Specialist Staff Wellbeing Team for a 90-minute interactive seminar focusing on getting better-quality sleep. During these sessions, various aspects relating to sleep and routine will be explored, including lifestyle factors and psychological approaches. It will also include a mindfulness practice. Find out when the next session is by clicking here.
Cycle 2 Work Scheme
Did you know you have an amazing Cycle 2 Work scheme where you can save 32% off a brand new bike? The scheme runs every other month, with the choice of a 9 or 12-month scheme. For more information and to find out when it next opens for applications, click here.
Physical Activity Seminar
The staff wellbeing team runs a 40-minute physical activity seminar that explores the risk factors associated with 21st-century sedentary lifestyles, what the benefits of physical activity can be, and how much physical activity is recommended. We will also explore simple ways to start and incorporate more physical activity into your daily routine to improve general health and wellbeing. We run this session periodically, and we can also run this session for your department. For more information, contact staffwellbeing@nuh.nhs.uk.
Pedometer Challenges
Look out throughout the year for trust briefings and our mailing lists for details on our upcoming pedometer challenge events; they are a much loved part of the staff wellbeing programme and encourage some friendly competition between challenge teams!
Online Resources
There are lots of online resources available to help you stay fit and active. If you're working from home, try to do some exercise every day to keep your brain ticking over. If you are physically at work, then try to balance rest with some exercise on the days you aren't working. Some recommendations are:
- NHS Better Health 10 minute workouts Home workout videos - NHS (www.nhs.uk)
- Yoga with Adriene - https://www.youtube.com/user/yogawithadriene a great relaxing workout to stretch out muscles and release tension.
- The Active 10 App is an app that calculates the amount of brisk walking you do each day. The link is on this page: Get Active: Better Health - NHS (www.nhs.uk)
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Try the Staff Wellbeing 30-day physical activity plan to keep yourself active, improve your fitness and support your mental wellbeing
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To find out how to get active in Nottingham, visit ActiveNotts here.
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Hospital walking maps are available for both QMC and City here: Wellbeing Walks City Hospital2.pdf [pdf] 800KB QMC walks_.pdf [pdf] 1MB
Lots of people find using tracking apps a helpful resource when getting physically active, and there are many available, such as Strava. However, it is important that we don't compete too much with other people and that we are kind to ourselves. The main thing is just getting out there and doing it!
Showers and changing facilities at NUH
At QMC, there are male and female changing facilities available on the D-floor, just around the corner from the wellbeing room. Towels are provided. To access these, please contact cycling@nuh.nhs.uk for the code, or call 0115 924 9924, Ext. 84771.