Category Archives: Fit Tips

5 tips to stay motivated: #BeActive

We’ve all been there: Hitting a slump in your exercise routine can make it hard to stick to your physical activity objectives, even if you’re fully aware of all the benefits you’ll be getting out of it. Here are our top five ways to help you stay motivated:

Mix it up: Change your routine, take different classes, try new activities – whatever you do, don’t let yourself fall into a rut, where you find yourself bored with exercise. There are so many ways to #BeActive.

Set goals: Goals are a great way to motivate yourself and there is nothing better than accomplishing them – but make sure they are realistic, and include milestones into your plan.

Get a little help from a friend: An exercise buddy can help steer you in the right direction when you are feeling lazy or ready to give up. Remember, being active can also be social, walking with a friend, or hitting the gym together is a terrific way to bond while reaping the benefits.

Find your own routine: Break up your physical activity into 10-20 minute bursts if you don’t have time to exercise for a full hour. If you aren’t a morning person, don’t try to force yourself to hit the gym before work. There are so many ways to #BeActive – it’s just a matter of finding what works best for you and sticking with it.

Track your progress: Keep a fitness journal or use one of the many apps or gadgets that help track activity. It’s a great way to make sure you are reaching your objectives – and it’s a great feeling to see what you’ve achieved.

There you have it, the rest is up to you! Have fun and #BeActive.

10 creative ways to enjoy the outdoors

Summertime should be filled with a variety of activities to enjoy the outdoors. We thought we’d share some creative ideas to jump start your motivation:

  • Have a #BeActive picnic: enjoy a meal with friends and family – but be sure to bring along a Frisbee or a ball to squeeze in some active fun!
  • Volunteer: whether you partake in a beach clean-up, plant trees or work in a community garden you’ll get more than just physical activity, you’ll also get karma points!
  • Plant a little garden: this is a great low impact way to #BeActive, and you can get your children to help you out.
  • Explore nearby woods: if you’re lucky you may stumble upon a berry patch, or interesting creatures (hopefully not the scary ones!)
  • Go shell collecting: spending the summer at the sea? Take the time to walk along the beach and collect shells!
  • Look to the stars: Looking for something romantic to do? Why start the night with a long walk and end it with some stargazing?
  • Sack race to the finish line: set up a sack race for the kids in your neighbourhood – a great, and active way to build a stronger sense of community. Fun is guaranteed!
  • Fly a kite: buy one or make your own, head to the beach and watch it glide!
  • Dance like no one’s watching: it’s festival season, get out there and enjoy the music, the crowd and the outdoors!
  • Build an outdoor play area: if you have a garden, consider setting a small space aside to build a sandbox, a treehouse or a garden patch for your kids to play in … let your ideas flow! It’s a great way to get you and the kids away from the screen.

Feeling inspired? Do you have any other creative ways to enjoy the outdoors? Share them with us! #BeActive

Everything you never knew about golf

Golf is an enjoyable sport for people of all ages, offering a peaceful venue for both companionship and competition.  The sport is good exercise and a great way to appreciate a natural setting with the people you enjoy spending time with most.  Golf also has the advantage of being a sport that you can play your entire life. Europe has over 6,000 golf courses, providing the opportunity to play different courses and enjoy a wide range of natural environments.

Playing golf has numerous health benefits – it’s a great way to be active, stay active, and enjoy being active.

  • During an 18-hole round of golf players take at least 10,000 steps and travel over 8 km.
  • The spectators at a golf championship, such as The Open being played at St Andrews this week, will walk many kilometers to watch their favourite golfers.
  • Walking 18 holes of golf while carrying your clubs can burn over 2,000 calories.
  • Playing golf regularly improves your balance. Older golfers especially have better static and dynamic balance than their non-golfing peers.
  • The walking involved in playing two rounds of golf per week is equivalent to the UK government advice on weekly physical activity.
  • The walking involved in playing two rounds of golf per week is equivalent to the exercise component of the Diabetes Prevention Project which prevented 70% of high risk individuals from developing diabetes.
  • A Swedish study found that the death rate for golfers is 40% lower than for other people of the same sex, age and socioeconomic status, which correspond to a 5 year increase in life expectancy.

Start02 playing golf

Wellbeing benefits of golf

Although the sport can be played individually or in pairs, golf is often played in groups of three or four people.  Many golfers enjoy friendly competitions with their playing partners, which is a great way to make the sport even more exciting.

  • Because golfers walk between shots, these windows of time are perfect for talking with your playing partners.
  • Golf courses have clubhouses which provide further venues to enjoy the company of good friends before or after your game.
  • Research has shown that participation in golf can reduce anxiety and increase self-confidence.

The integrity of a golfer

Most forms of golf do not have referees and, therefore, the sport relies on the integrity of individual players.  Golfers are expected to keep their own score and report it honestly.  Golfers are respectful of one another and often will applaud a good shot of a playing competitor.  The etiquette of golf is an integral part of the sport and it features in the Rules of Golf.  Playing golf is an effective way to teach young people values such as honesty, integrity and respect.

What03 is golf

Golf and the natural environment

Golf is a sport that is often played in beautiful natural settings.  Whether it is amongst mountain ranges, by the coast or through a forest, playing golf is a wonderful way to get outside and enjoy the natural environment; experts call this “green exercise”.  While on a golf course you can hear birds singing, wind rushing through the trees, or waves crashing on the beach.  Recent research has shown that golf courses can provide high quality bird habitat, and thus many courses appeal to naturalists and bird watchers.

What are you waiting for? Start playing golf

 There are lots of choices for how to play golf and many venues will loan or hire the equipment you need to get started.  If you have friends that already play, ask them to take you along and introduce you to the sport.  If you don’t know anyone that plays, you can simply approach any local golf facility where you will receive a warm welcome and all the advice and support you need to get started.

Your national golf governing body will also be able to help you identify a suitable facility at which to start playing; be it a driving range, practice centre or local club.  You can find your national governing body in Europe by visiting the website of the European Golf Association at ega-golf.ch

About Golf Europe

Golf Europe is a group of major golf stakeholders collaborating to develop the sport and enhance golf’s contribution to European society.  Approximately 7.9 million European citizens play golf in an industry that contributes over €15.1 billion to the European economy.  Golf Europe seeks to operate in the best interests of golf at the pan-European level.

The Open Championship

 Golf’s oldest major championship, The Open, is being played this year July 16-19, when it returns to St Andrews, the home of golf.  Please check your local listings for television coverage.

 

Top 10 reasons to #BeActive. Do you know them all?

Many people are motivated to engage in sport and physical activity by the prospect of weight loss and/or an increase in fitness levels. The truth is, there is so much more to be gained. Here are our top 10 reasons to #BeActive:

  1. Reduce your risk of heart disease, stroke, obesity, Type 2 diabetes, colon cancer and breast cancer. This is no joke – the top 10 killers in the 50 highest-income countries are all connected to lack of physical activity
  2. Strengthen your bones… Physical activity slows the loss of bone density that comes with age. This is particularly important for women, who are most likely to suffer from osteoporosis.
  3. Support lung function… By exercising regularly your body becomes better at loading, transporting and utilising oxygen. Breathe on.
  4. Energy supercharge… It may seem counter-intuitive, but if you are feeling tired all the time, try exercise. It helps boost energy levels and reduce fatigue.
  5. Don’t worry, be happy… You know that feeling you get after a workout, swim or long walk? That’s from the endorphins released through exercise, which create feelings of happiness and euphoria. Exercise can also help alleviate feelings of depression.
  6. Self-confidence boost… Studies have shown increased self-esteem in those who exercise regularly. It also turns out that if you exercise outdoors, you’ll get an even bigger boost.
  7. Your moment of ZenExercise reduces stress, anxiety and tension. Physical activity increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.
  8. Creativity surge… Physical activity has been shown to boost creativity for a few hours. So think about squeezing a workout in during your lunch break if you have an important creative project to work on in the afternoon.
  9. Sweet dreams Regular exercise helps you fall asleep faster and stay asleep longer – just don’t exercise too close to bedtime or the energy boost will keep you awake!
  10. Brain power Exercise sharpens your memory, concentration and brain power. Who doesn’t want a bit more of that?

So, you see, it’s about so much more than weight loss and a fit body. The benefits of participating in sport and physical activity are innumerable – and this is just the tip of the iceberg. Watch this space to find out more and join the #MyWeek #BeActive Challenge.