Get up and move – it’s good for you!

Dr Emma Short recognises the importance of group running - whether that’s virtually using apps like Racefully - or in real life.

She set up a community running group called Sirius running (Sirius is the brightest star in the sky!) and there are now six of them qualified (and additional first aiders).

She says, "We started off with couch to 5k groups, then we expanded to run C25K, 5-10k, a long-distance group, hills and intervals and we ran a group for anyone who had had a cancer diagnosis. It's an amazing group - everyone who comes along is incredibly supportive and encouraging and we're a real community! We aim to get the community active whilst having fun, and many of the people who start with C25K go on to complete a half marathon! Also, one of our leaders started out as a C25K participant!"

"After all," she continues, "the health benefits of being physically active are long established and well defined. Regular exercise reduces the overall risk of death, and the risks of cardiovascular disease, type 2 diabetes, high blood pressure, certain cancers, falls, dementia, back pain and osteoporosis. Exercise has a positive impact on mood and reduces symptoms of anxiety and depression. But, as well as being physically active, it is also important not to spend too much time sitting. Sitting still for prolonged periods of time has a negative impact on our health and wellbeing. Increased sedentary time is associated with a poorer health-related quality of life and increased depressive symptoms. But it is not clear whether this is a cause or an effect - do we sit because we feel low or are we low in mood because we spend too long sitting still?"

Emma’s top tips on how to be less sedentary

Mobility exercises

Although at the moment there aren’t any official guidelines as to how often we should be moving, the important thing is to sit less. Make a conscious effort to incorporate activities into your daily routine and try to move as often as possible.

Watch a short video where Physio Adam Rattenberry and Athlete Sam Gordon talk you through some useful mobility exercises. 

Watch below or click to view video on YouTube.