Physical activity

This section provides you with an awareness of practical and basic exercise opportunities and events within the University and nationally. We hope this will inspire you to make gradual and significant changes to your working day, week and beyond, to improve your working health.

The lifestyle and exercise activities proposed have been planned so you can integrate them in your working day rather than in addition to it, focusing on your journey to and from work. We hope to encourage you to get active with maximum accessibility and for a minimum cost.

Visit the University sports web pages to see what is available to staff.

Walking and jogging

Taking part in physical activity for 30 minutes, five times a week, is the current recommendation to maintain optimum fitness. The cheapest and easiest form of physical activity is walking and running.

These are the main benefits of regular walking:

• reduces cholesterol
• lowers blood pressure
• alleviates stress and improves concentration
• no expensive equipment necessary
• opportunity to socialise
• enjoy the Portsmouth outdoors

Exploring the University Quarter on foot is free and easy, and if you can incorporate walking in to your daily commute it's environmentally friendly too.

Useful walking resources

• Walks, information and advice at www.walk4life.info.
• More information and advice for new walkers at www.walkingforhealth.org.uk/information-for/new-walkers.
• Urban walking route finder at www.walkit.com.
• Log your walks at www.livingstreets.org.uk/professionals/healthier-workplaces.
• Free, weekly, 5km timed runs available for Havant, Eastleigh, Southampton and Netley Abbey at www.parkrun.org.uk/havant/home.

Cycling

The University encourages cycling to work with annual events such as the Bike to Work Day and the Big Green Commuter Challenge. These events will be publicised to staff well in advance.

In addition to cycle locking facilities near most University buildings, there are two secure locked areas which can be accessed with the staff card at James Watson Building and Mercantile House.

The University offers a safe lock bike scheme. For more information, please contact the University Police Liaison Officer, PC Dave Fairbrother:

T: 02392 84 5989 (ext. 5989 on University internal telephones)
M: 07793 369726
E: dave.fairbrother@port.ac.uk

Fitness classes

The Department of Sport and Recreation delivers over 50 group fitness classes a week in the Spinnaker Sports Centre. They range from high-energy spinning, cardio-tone and body blast to relaxation and strengthening classes such as yoga, pilates and core conditioning.

The classes are suitable for all levels of fitness and ability. You can access classes as part of a full membership to the University gym or you can pay-as-you-go, depending on how often you want to take part.

Find out more about fitness classes at www.port.ac.uk/sport.

Lean programme

• Want to change your Lifestyle?
• Need help with Exercise?
• Are you motivated to Achieve?
• Need extra Nutritional information?

The Department of Sport and Recreation's eight-week L.E.A.N programme could be just what you need.

The Department's team of qualified course leaders will provide you with the knowledge, motivation and guidance to help you achieve your exercise and nutritional goals. Your one-hour session each week will consist of a discussion about your weekly food diaries and eating habits, followed by a 45 minute workout to increase your fitness levels.

You will also receive ongoing support throughout the course. Your food diary will be reviewed every week and your course leader will contact you with feedbackand recommendations. We will also keep track of your progress through our discussion group.

Find out more at www.port.ac.uk/sport.

Shower and changing facilities

Spinnaker Sports Centre and St Paul’s Sports Centre offer facilities to change and have a shower at the University. You must be a University gym member to benefit from these facilities. The basic Staff Standard Membership starts at £30 per year in 2012/13.

To view membership prices and how to join the University gym, please go to www.port.ac.uk/sport.

Employee Assistance Programme (EAP)

For further information on cardiovascular health issues and prevention, please visit the Employee Assistance Programme wellbeing website, using the username UPuser if prompted: Cardiovascular risk

For information on a variety of health issues, please visit the Employee Assistance Programme wellbeing website using the username UPuser if prompted: Health