It’s been my first day back at work after two weeks off over Christmas and New Year… I feel tired… I’ve got a slight chesty cough… it’s cold outside… it’s windy… it’s spitting with rain… and I’d committed to do a brisk walk / run as part of my 100-Day Challenge.  So what did I do?

There was a strong temptation to take the above excuses and curl up on the sofa in front of the fire with them and have a well-deserved rest!  I could certainly justify not going out… no one would know… I could do a double session tomorrow…



I didn’t have a debate with myself, I just got changed, put my coat on, phone in pocket and headed out the door on my usual timed route… and beat my PB by 17 seconds!!!!!  NOW I’m feeling great.  I can almost feel the dopamine running through my veins.


Being more active is not just about trying to shed those pounds we put on over Christmas.  There are lots of proven benefits to exercise.  Have a read through these from the NHS Live Well website:

It’s medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritisso
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia


You don’t need (or indeed you shouldn’t!!) to go crazy.  Work out – or even better write down – what you currently do in an average week.  How much do you sit down? How much activity do you do which slightly raises your heart rate?  Do you do anything on a regular basis which gets your heart racing so much that holding a conversation is difficult?

Then, now you’ve got your baseline stats, just look at where you can add a little bit extra activity into your day.  It sounds obvious, and has definitely been said before, but making small changes that you can keep on doing, makes a BIG difference.

So, that’s my challenge to you.

Work out what YOU are going to do to get just a bit more active.

See you next time!