Summer Holiday Activities for Kids

/in , /by

School’s out for summer!

It can be hard finding things to do with the kids during the summer holidays (six weeks is a long time), especially activities that don’t involve watching telly or playing on the PlayStation. To help you out heres a list of things you can do in Leeds, as well as some clubs that leave a bit of free time for yourself.

– Geo-caching, The World’s Biggest treasure Hunt – Geocaching is a real-world outdoor treasure hunting game. Players try to locate hidden containers, called geocaches, using GPS-enabled devices and then share their experiences online. Download the app and explore your surroundings. It’s fun, free and it gets the kids moving.

– Tennis for Kids Course – If your child has been inspired by the talent of young Coco Gauff in Wimbledon this month, maybe a taster in tennis could lead them towards a future in professional tennis. These courses are available all over Leeds (Chapel Allerton, Pudsey, Roundhay park, Dartmouth Park and Shadwell) and some of them are free!!

– Escape Hunt – Exercising the mind is just as important as the brain so head to an escape room on a gloomy day and keep them entertained.

– Jungle Rumble Mini Golf – Maybe your son/daughter was impressed by the talent shown at The Open earlier this month and want to work on getting a swing like Rory McIlroy.

– Complete the Leeds Treasure Hunt Trail  – The trail is around 2 miles long and takes about 2 hours to complete, with clues designed with kids in mind it ensures fun for all the family. The trail is suitable for wheelchairs and pushchairs and is available to do all year round.

– Embrace your inner primate and hit the wall – The Climbing Lab  and The Big Depot are just two of the many child-friendly climbing walls Leeds has to offer so grab some active wear and get climbing.

– Jump Around at one of Leeds’ 3 Trampoline Parks. Jump Inc. Oxygen Freejumping and JumpArena.

– Give Sailing a try – Head to Yeadon Tarn and get involved with the activities that Leeds Sailing and Activity centre run throughout the holidays.

Love Activity

/in , /by

You may have seen on our twitter page the new campaign launched by the CSP (Chartered Society of Physiotherapists) this year called Love Activity Hate Exercise? The campaign grew from the knowledge that more than a third of adults in the UK don’t achieve the daily recommended amount of exercise (World Health Organisation) and a suggestion that it comes from a fear of exercise itself.

Within the world of physiotherapy, the title has sparked some debate, with some questioning if it encourages aversion toward exercise. However others who have used this new campaign to inspire their patients have found that the theme resonates well with them as people who have never enjoyed the idea of exercise, which is often portrayed as a chore, in comparison to activity and the enjoyment that this word connotes.

The new campaign highlights that being active is not as boring as the word exercise can be portrayed. It can be fun. It can be enjoyable.

Sitting on the stationary bike in the gym is not fun for anyone, even avid gym-goers couldn’t defend it, so find the activity that suits you. For me, I love running and cycling, commuting to the clinic on my bike and throwing on a pair of trainers and going for a run in the evening. In a world where we are constantly flooded with images of tight fitting clothing and high gym fees, however, it’s no wonder we are getting less and less active.

To keep running fun, I use it as a way to explore my surroundings. If I’m running from home, I’ll choose a different route each time, going down public footpaths and roads I’m unfamiliar with so that each experience is a new one. Occasionally making a trip to somewhere different, most recently Fewston Reservoir. A change of scenery makes a lot of difference.

Another thing that helps me keep myself active is being active with other people. We are lucky being based in a city like Leeds in that there is something for everyone’s taste and fitness levels. Leeds has everything from walking groups, football teams, tennis, dance and more. So if you’re looking for social sport, you’re covered.

– Tia

Tips From The CSP

Look good, feel good
  • You don’t need expensive, special clothes or shoes – wear something light and comfortable. Get running shoes which are comfortable for you – there’s no need for expensive foot assessments!
Eat well, drink well
  • Energy gels are fine, but so are bananas! Eat nutritiously: fruit, malt-loaf, oats 30 minutes before running. Water is necessary, but you don’t need gallons! A glass before and after is fine.
Warm-up nice and gently
  • You don’t need anything special to warm up – just set-off walking until you feel ready to run! Easing into your run will help you feel more comfortable and reduce injuries.
Run for fun
  • Running should be enjoyable! Don’t feel you have to struggle and strain all the time. Run a bit, walk a bit. Listen to your body. Over time you will become fitter and stronger.
Ditch the tech and get off the road!
  • While tech like watches, trackers, headphones can be helpful, try not to let them get in the way of you and running. Try unplugging and use your precious time to connect with and explore open land and countryside.
Buddy up
  • Try running with a partner to help keep you motivated. Many find the community-feel and support of local parkruns Why not look up if there is a parkrun in your area you can join?

Better Posture Better Back

/in /by

The average UK office worker spends almost 1,700 hours a year in front of their computer screen (The Independent). Poor sitting posture is one of the main factors in the development of neck and shoulder pain as well as symptoms in the arm such as pain, pins and needles and numbness.

By following some of these simple guidelines you can reduce the loading on your body and thereby increase your comfort levels at work.

Sit right back in your chair – Place your bottom right back into the seat, keeping your back in contact with the back of the chair. Relax your trunk and let the chair do the work of sitting.

Keep your elbows just in front of your shoulders – there’s no need to have your arms outstretched to reach the keyboard. Simply move the keyboard closer to you or bring your chair closer in to the desk.

Make sure your shoulders are relaxed – Try to avoid tensing the shoulders when keying

Get a separate monitor – if you are using a laptop for an extended period of time the screen size will be small, hard to read the text and positioned too low. This will tend to draw you forwards, away from the back of the chair. A good solution is a separate monitor that can be placed nearer eye level.

– Sarah

Join our Cyclothon on 29/9

/in /by

Our physio Sarah Field talking about our Macmillan fundraiser on Friday 29th of September:

https://youtu.be/yQZylZmvF98

Fancy a ‘cycle ride’ in Park Square for Macmillan?

/in /by

Leeds Physiotherapy Clinic is very excited to announce our Park Square Cyclothon taking place as part of the Macmillan World’s biggest coffee morning on Friday the 29th of September from 10am to 3pm.

We’re looking for enthusiastic teams of 4 people to enter the static Cyclothon for a minimum donation of £50 to Macmillan. Each team will cycle on the static bikes for 10 minutes in a pre-booked time slot and the team that collectively cycles the furthest distance wins the competition.

With a Tour of Yorkshire theme in mind, we’ll be creating a ‘rural’ scene in the Square with huge photos of the Dales, model sheep, ducks, scarecrows, 2 classic cars, beehives……..  Of course there will also be coffee and cakes for sale for the riders and any supporters who may want to come along on the day.

You don’t have to be a super cyclist to take part as it’s only 10 minutes on a static bike. It’s more about enthusiasm and doing something fun for Macmillan. However, you can also see it as a kick-start to getting fit and we’ll have a few personal trainers, our Physios and our Pilates teacher Kati there on the day

Would you be able to enter a team and mention this event to other people who might be interested in joining in?  We’re booking time slots now and request the minimum donation in advance please. Ring 0113 245 7800 to book your team now.

Over the last two years we’ve raised nearly £2,000 for Macmillan and this year with such a big event we’re aiming for £6,000. Thank you for your support!

 

Snipped flyer

 

Cadence for marathon runners

/in /by

John the physio discusses cadence for marathon runners. Please have a look at all of John’s vlogs for tips for your marathon training!

Using energy wisely for marathon runners

/in /by

This is John the Physio’s third video in this series and he’s discussing avoiding energy leakage during a marathon.

Foot strike for runners

/in /by

This is John the physio’s second vlog for runners. He discusses the importance of foot strike. It’s best to see these videos in sequence if possible. Watch the intro and then the first one focused on posture. There are two more to follow over the next few days.

The importance of posture for runners

/in /by

In this first video John discusses the importance of posture for runners in more depth.

Tips for Marathon Runners

/in /by

John Rutherford has been a physiotherapist for 30 years and has extensive experience in treating sports injuries. In this series of videos he gives tips to those of you who are training to run half marathons or full marathons in order to avoid injury and make the most of your performance.