hantsweb

• 

  My Journey Commuter Challenge

  My Journey Commuter Challenge

  The Challenge is a fun, interactive, web-based competition to see who can complete the most journeys to work between 1 and 31 May by walking, cycling, using public transport or car-sharing. You can take part as part of a team and/or as an individual.

  During the Challenge you can compete against other local businesses and individuals and see who can make the most eligible journeys and get the most people to join in. There are some great prizes on offer, some just for taking part!

  If you work for a business in Southampton, Portsmouth or the South Hampshire area (Totton, Romsey, Fareham, Havant) then register here

• 

  From Lands End to John O’Groats

  Walk-Wheel-Run Challenge

  As a team log each of your ‘workouts’ and see how quickly you can complete an overall distance of 960 miles or 1,545 kilometres, which is the equivalent of travelling from Lands End to John O Groats.

  Complete the distance outside or in the gym using any combination of the following modes of transport: On Foot (Walking or Running), On Wheels (Cycle or Wheelchair), In/On Water (Canoeing, Rowing, Swimming or Windsurfing).

  Why not link this with the My Journey Commuter Challenge and count the legs of your journeys to and from work that you walk, cycle or run?

  Why not sign up as a team to the Round the Harbours Bike Ride on Sunday 9 June (30 miles)? Register online now

• Do More Be More Challenge

  Activity Challenge

  How many new sports and activities can you try during the month of May? For every new sport or activity you try you will earn 10 points. For every person you encourage to try it with you, you will earn an extra 5 points. Keep an activity log and see who in your team, department or company can accumulate the most points?

• 

  Take the 2013km Challenge

  Sport Challenge

  Log each of your workouts as an individual or a team and complete an overall distance of 2013km during 2013 by any combination of the following activities: canoeing, cycling, rowing, running, swimming, walking and/or windsurfing.

Warm up and Cool down

Remember it is important to warm up and to cool down.

Warming up is essential before exercising. Start with slow, gentle movements, such as walking, and gradually build the intensity, such as increasing your walking pace to a brisk pace or march or to a gentle jog. Eight to 10 minutes will generally warm up the muscles and get them ready for higher intensity activity.

Immediately after your workout, take time to cool down. This gradually lowers your heart rate and allows your body to recover. It may help reduce muscle injury, stiffness and soreness. Walk or continue your activity at a low intensity for five to 10 minutes. It’s then an ideal time to stretch, and you're more likely to improve your flexibility. If it is part of your cool down then stretches should be held for 10 seconds, if it is to improve your range of mobility then hold the stretch for 30 seconds.

The Live Well pages of the NHS Choices website provide more information and advice on training tips and stretching as well as details of their beginner’s running initiative ‘Couch to 5k’

Take care and be safe

• Choose comfortable, supportive shoes, such as running, walking or cross-training shoes.
• Keep hydrated by drinking water or fluids before, during and after exercise.
• Be careful of traffic and take particular care at road junctions.
• Try to avoid wearing headphones when you are on an unfamiliar route.
• There is safety in numbers – it is always best to walk, run, cycle, etc with at least one other person if possible. However, if you have to exercise alone then always tell somebody when and where you are going and how long you expect to be.
• Carry a mobile phone in case of emergency.
• Look out for tripping hazards such as uneven pavements or, if off-road, tree roots and large stones.
• Wear reflective clothing in the dark.

If you have a Smart phone then there are free apps that you can download (for iPhone and Android) that will track and record the distances you run, cycle or walk as well as your pace such as:

• MapMyRun, MapMyRide and MapMyWalk GPS apps from MapMyFitness – Free
• Sports Tracker from Sports Tracking Technologies Ltd – Free

Pedometer and Stair Climb challenges

Think creatively and you’ll be surprised how easily you can add steps and make progress towards your target! Think of walking as a way to have fun, get jobs done and socialise with friends and colleagues.

• Use the stairs instead of using the lift or the escalator.
• Use the photocopier at the other end of your building or upstairs.
• Go to speak to a colleague rather than sending them an email.
• Arrange to walk at lunchtime with colleagues.
• Travel some or all of the way to work on foot.
• Walk from the furthest end of the car park or from the Park & Ride.
• Arrange to go on a walk with friends or family in the evening rather than watching TV.

Steps to success

• Appoint a ‘champion’ to lead each challenge, to keep everyone motivated and to circulate regular updates on progress.
• Encourage each other as you go along and plan some activities to do as pairs or larger groups to help people complete their individual or their team challenge.
• Arrange to meet as a group at the start to talk through the chosen challenge/s, set target finish date/s and make sure everything is in place for everyone to get started.
• Celebrate individual and team successes!

April 2013

Climb the Spinnaker Tower

Stair Climb Challenge: Use the stairs as opposed to escalators and lifts and do a ‘virtual’ climb to the top of the Spinnaker Tower in Portsmouth by ascending a total of 530 steps. Will you be the first to get to the top? During April see how many times you can climb to the top of the Tower.

Swimathon 2013 Challenge

Swimming Challenge: As an individual or as a team see how far you can swim during the month of April. Why not use it as training to take part in the nationwide swimming challenge, Swimathon 2013?

Swimathon 2013 is taking place across the country from 26 to 28 April 2013 to raise money for Marie Curie Cancer Care. There are Individual Distance Challenges (1.5km, 2.5km or 5km) or up to five people can create a team to take on the Team 1.5km and Team 5km challenges. You can take part in Swimathon at 21 swimming pools across Hampshire (www.swimathon.org/findyournearestpool.php#poolList). Alternatively the SimplySwim option allows you to take part between 18 and 28 April at a place and time that suits you. Choose your distance, swim your challenge in your own time, and then upload your results to your personal pages online.

For more details and to register for Swimathon 2013.

Complete your own London Marathon

Walk-Wheel-Run Challenge: Choose to Walk, Wheel (Cycle or Wheelchair) or Run and set yourself the challenge of completing 26.2 miles. Log the distances you cover in the gym or outside during each of your workouts and see how quickly you can complete your own personal marathon. Can you do it before the London Marathon 2013 takes place for real on 21 April 2013?

Couch to 5km - If you would like to start running but need some help why not use the Couch to 5km plan to help you? Full details are available on the NHS website.

Park Run – Why not take part in your local Park Run - an organised, free 5km run that takes place every Saturday morning at 9am – to help you reach your target. Visit www.parkrun.org.uk to find your nearest Park Run.

Take the 2013km Challenge

Sport Challenge: Log each of your workouts as an individual or a team and complete an overall distance of 2013km during 2013 by any combination of the following activities: canoeing, cycling, rowing, running, swimming, walking and/or windsurfing.

March 2013

Australian and Malaysian Grand Prix

Walk-Wheel-Run Challenge: Choose to Walk, Wheel (Cycle or Wheelchair) or Run and see how many ‘virtual’ laps of this month’s Formula 1 circuits you can do before the end of the month. What will be your ‘fastest lap’?!

• 5.30km = Melbourne, Australia (17 March)
• 5.54km = Kuala Lumpur, Malaysia (24 March)

Couch to 5km - If you would like to start running but need some help why not use the Couch to 5km plan to help you? Full details are available on the NHS website.

Climb Mount Everest

Stair Climb Challenge : As a team use the stairs as opposed to escalators and lifts and do a ‘virtual’ climb to the top of Mount Everest in Nepal by ascending a total of 58,070 steps.

Take a Tour of the Espace Killy

Walk-Wheel-Run Challenge: Espace Killy joins the two skiing regions of Val d’Isere and Tignes and has a total of 156 prepared ski runs. As an individual or as a team log each of your ‘workouts’ and see how quickly you can complete all 156 slopes by covering a combined distance of 300 kilometres/186 miles. Complete the distance outside or in the gym using any combination of the following modes of transport: On Foot (Walking or Running), On Wheels (Cycle or Wheelchair), In/On Water (Canoeing, Rowing, Swimming or Windsurfing).

Take the 2013km Challenge

Sport Challenge: Log each of your workouts as an individual or a team and complete an overall distance of 2013km during 2013 by any combination of the following activities: canoeing, cycling, rowing, running, swimming, walking and/or windsurfing.

February 2013

Climb Mount Kilimanjaro

Stair Climb Challenge: Use the stairs as opposed to escalators and lifts and do a ‘virtual’ climb to the top of Mount Kilimanjaro in Tanzania by ascending a total of 38,680 steps.

Walk the South Pilgrim’s Way

Walking Challenge: Complete a ‘virtual’ walk along the historic Pilgrim’s Way from Winchester to Canterbury (119 mi / 192 km) or walk there and back (238 mi / 384 km).

Complete the Iron Man Challenge

Sport Challenge: Log each of your workouts as an individual or a team and complete an Iron Man Event during February (in the gym or outside) = Swim 2.4 miles, Cycle 112 miles and Run 26.2 miles.

Take the 2013km Challenge

Sport Challenge: Log each of your workouts as an individual or a team and complete an overall distance of 2013km during 2013 by any combination of the following activities: canoeing, cycling, running, swimming, walking and/or windsurfing.

January 2013

Climb Petronas Twin Towers

Stair Climb Challenge: Use the stairs as opposed to escalators and lifts and do a ‘virtual’ climb to the top of the Petronas Twin Towers in Malaysia by ascending a total of 2,860 stairs

Walk the South Downs Way

Walking Challenge: Complete a ‘virtual’ walk along the South Downs Way from Winchester to Eastbourne (100miles/160km) or walk there and back

Complete the Hampshire & IOW Virtual Triathlon

Sport Challenge: Log each of your workouts as an individual or as a team to complete a ‘virtual’ Triathlon during January (in the gym or outside) = Swim 1.5km, Cycle 20km and Run 10km.

Take the 2013km Challenge

Sport Challenge: Log each of your workouts as an individual or a team and complete an overall distance of 2013km during 2013 by any combination of the following activities: canoeing, cycling, running, swimming, walking and/or windsurfing.