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Tools and resources

Want to become more active but don’t know where to start? By introducing some simple exercise into your daily life both in and out of the workplace, you can really make a positive change to your physical and mental health.

But knowing where to begin can often be hard. That’s why we’ve put together these tools to help you get started and give you some ideas. So, are you ready? One, two, three and stretch…

Promotional materials

Free downloadable artwork to help promote Active Wellbeing Week in your workplace. Use these to ensure as many people as possible know what’s going on during the week. It’s time to spread the word!

If there are any other resources that you think would help you promote the week or any events you are planning please let us know.

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Get your workplace moving

Workplace challenges

Why not add a little bit of friendly competition into your workplace this week and challenge your colleagues with these ideas.

Download PDF

Ideas to get your office moving

Check out these simple ways to introduce a little more exercise into your workplace, including ‘no chair’ meetings and active lunches.

Download PDF

Challenge me

Bingo cards

Challenge yourself, friends, colleagues and family with these exercise bingo cards. Try out the exercises and tick them off as you go – who will be the first to call BINGO?!
Bingo instructions

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Instagram challenge

Here’s one for all you social media fans! Why not use our daily photo challenge to inspire your movements during Active Wellbeing Week? *Coming Soon*

DOWNLOAD PDF

World Cup Workout

Have you been enjoying the beautiful British weather recently? The summer season has well and truly kicked off and so has the 2018 World Cup!

If you’ve been sitting down for the majority of the day the best thing you could do for your health and wellbeing is to move around for a little while in the evening. That’s why we’ve created a fun World Cup Workout that’s full of quick and easy challenges to keep you moving without missing any of the action. It’s like Football Bingo! For example, any time there is a corner kick, that’s 5 x toe touches for you. The best part is that you can do it in the comfort of your own home, you could even encourage your family and friends to join in too.

DOWNLOAD PDF

CSSC's advice surgery

CSSC’s volunteer advisors will be able to use their years of experience to offer free, practical online help on running, walking, swimming, cycling, nutrition and personal
training. So, whether it’s a query on the right footwear, tips on maintaining your bike or asking for healthy breakfast options, contact our volunteers for some expert advice.

The surgery will be open to both CSSC members and non-members from Monday 2 July – Friday 6 July. If you need some inspiration take a look at these handy Q&As.

Healthy Cookbook

Eating healthily doesn’t have to be boring! Staff at CSSC have been busy creating and sharing our favourite healthy recipes especially for you! Find an array of dishes from breakfast, dinner and all the snacks in between!

Download PDF

Walking

If you are looking for a new place to walk or cycle, we have it covered! CSSC have partnered with Ramblers, and MapMyWalks to provide a wide range of routes,
whether you’re looking for a new route to take to work, or you’re looking for
something a little longer to explore for the weekend you can find them here.

Want to start exercising more? Don’t know where to start? Why not use one of our helpful walking plans to get going!

DOWNLOAD WALKING TRAINING PLAN

Running

Given the right tools and guidance, we all have the ability to begin running and even enjoy it! Whether you’re a serious runner or a casual jogger, CSSC can help you to choose the right roads, paths and running groups so you don’t spend all your time planning a run. Simply enter in your postcode into the RunTogether website and make the first step.

Following a plan is a great way to focus you and for you to be safe in the knowledge that you are on a tried-and-tested route to achieving your running goals. Try this desk to 5k plan for those that have never ran before. Print off the plan and take to the gym, stick to your fridge and help motivate you each week.

DOWNLOAD RUNNING TRAINING PLAN

Swimming

Increase your confidence in the water and start reaping those health and fitness benefits. All you need to do is find your local pool with the help of Swim England and get yourself back in the pool.

Whatever your goal, follow this beginners swimming plan to get your swimming off to the right start.

DOWNLOAD SWIMMING TRAINING PLAN

Cycling

Whether it’s to get to work, to the shops or just for fun, cycling can provide some great outdoor adventures for you and your family. If you are looking for a new place to cycle, take a look at Sustrans and MapMyRide to provide a wide range of cycling routes just by entering a postcode.

Try this 30 mile beginner cycling plan, an ideal distance to aim for if you have never really cycled much in the past.

DOWNLOAD CYCLING TRAINING PLAN

This is your chance to be creative and get active this summer.

Choose to walk to work, take part in office chairobics or use the stairs.