Podium Magazine Issue 4 | Spring 2023

GARDENS | MOUNTAINS | FRIENDSHIP | PADEL TENNIS | CAMPING | LISBON LONG-DISTANCE WALKING | CRAZY GOLF | SEASIDE | JAPANESE ART

JOE APPIAH | MARATHONS | CHANNEL SWIM | NAPS | JODEY HUGHES

Contributors Contents

Kaye McIntosh is a freelance writer who covers a wide range of health and wellbeing issues. The daughter of a retired civil servant, Kaye is a judge for the Medical Journalists’ Association annual awards. She lives near St Albans, and is a vegetarian who isn’t very good at cooking.

Sally J. Hall is a journalist who has written on health and parenting issues for many years. She is the author of three books including Plant Based Baby, a guide to weaning your baby onto a vegan diet, and she has a Diploma in Vegan Nutrition.

Judy Yorke has been a journalist for more than 30 years. She is a journalism tutor and also trains non-journalists to improve their writing at work. Married with two teenage sons, her hobbies include baking, football and playing Words With Friends

Adrian Monti is a father of two who lives in Brighton. An experienced journalist, he writes regularly for national newspapers including the Daily Mail, Daily Mirror and Daily Express. He is a keen runner, who contributes regularly to Runner’s World and writes content for health and fitness websites.

5 Around the country in 10 gardens Discover hidden histories and garden inspiration across the four nations

8 My journey to Kilimanjaro Why do one mountain trek when you can do two – within nine weeks of each other?

10 Friends forever Family relationships aren’t the only ones that play a vital part in our physical and mental health. Research shows friends can be just as important, as our writer found

14 Anyone for padel tennis? Fancy a padel? Come on in, the court’s lovely. Discover why this game is so popular

16 First-time camping What’s it like to sleep in a tent for the first time as an adult? Surprisingly good fun, it turns out!

19 I may be some time Could you do the journey from the top of Scotland to the tip of Cornwall either on foot or by bike?

22 Memories and opportunities A story of proud family history, starting in pre-independence Pakistan through to today

24 We love our crazy world! It started as a way to keep two small boys occupied. Now crazy golf is a family ritual

27 The Charity for Civil Servants Whatever happens, the Charity for Civil Servants is here to support you. We tell you more

28 Oh, we do like to be beside the seaside The renaissance of the ‘staycation’, complete with camper vans and caravans

30 The art of Japanese life Take time to appreciate three ancient East Asian art forms which focus on everyday beauty

33 Time to ‘have the talk’ Joe Appiah tells us about his athletic achievements, and his life-saving work raising awareness of prostate cancer. Is it time you made an appointment too?

36 All dressed up with somewhere to go Just why do marathon runners add further to their ordeal by doing it in fancy dress?

38 Full swim ahead Channelling money to Mind aided by CSSC

40 You snooze, you…win A quick lie-down isn’t just for a holiday siesta. It turns out that regular napping can reap real rewards

43 A weekend in....Lisbon Take a Portuguese mini-break

46 Test of strength As a competitive weightlifter, you are literally on a pedestal. And sometimes you don’t go home with the medal you hoped for. Jodey Hughes tells her story

50 Back to my youth Remember when ‘fitness’ was just ‘fun’? Take up some retro activities and enjoy sports again

Welcome to Podium

Dear Member

Welcome to the spring issue of Podium

With daylight saving time less than two weeks away, the arrival of spring is the best cure for the winter blues. New life is growing, both figuratively and literally, and the UK’s finest and most celebrated events, activities and spectacles are reawakening from their annual slumber.

We’re really excited to share with you all the wonderful treats in store throughout the year. From new partners to discover and new opportunities to get out and explore, to the reinvigoration and reinvention of the sports and physical activities we have on offer.

Both our heritage and our horticultural partners will be hosting some special, exclusive events for CSSC members. And our zoos, wildlife resorts and theme parks are gearing up for some new additions, just in time for the longer evenings and clement weather.

Speaking of new additions, over the last few months we’ve been working hard to improve our website to simplify our offer and make it much easier to navigate and find what you’re looking for. The new look and feel, launching soon, will also help new and prospective members understand what we do much more easily and will welcome them effortlessly into the CSSC family.

In this month’s issue we caught up with some members with great stories. Both Joe and Jodey are every bit as remarkable and inspirational as their tales suggest, and our Channel swimmers almost have enough energy to entice the rest of us to give it a go.

Away from exhausting-sounding efforts, Podium also shares some beautiful ideas on getting out this summer and exploring, together with helpful tips on improving sleep and making friends.

We hope you enjoy this membership magazine. However, If you prefer not to receive future copies, you can opt out of receiving Podium by post or digitally, by emailing editor@ cssc.co.uk or by calling 01494 888444.

If you have any ideas for topics you’d like to read more about, or if you would like to star in Podium yourself, please get in touch at editor@cssc.co.uk or via any of our social media channels below.

Richard Hemley Editor

Climbing page 8

Richard Hemley

Campaigning page 33

Cycling page 19

Camping page 16

Around the country in 10 gardens

Discover hidden histories and garden inspiration across the nation with English Heritage.

By Sally J. Hall

If you’re looking for a day out this spring, remember that CSSC membership gives you unlimited access to over 400 sites which are managed by English Heritage, ranging from castles and country houses to industrial sites, Roman forts and even the prehistoric Stonehenge.

What’s more, your membership means that you can explore some amazing English Heritage gardens around the country, offering you places to go with your loved ones as well as inspiration for your own garden. Immerse yourself in nature and learn about gardens through the centuries. Here are some of our favourites…

Down House

Luxted Road, Downe, Kent BR6 7JT

At the family home of Charles Darwin, you can visit the study where the eminent scientist wrote On the Origin of Species and learn about his life’s work, with a multimedia guide narrated by Sir David Attenborough. But it is in the gardens where you step closer to the surroundings that inspired Darwin, especially his ‘outdoor laboratory’, herbaceous borders, orchard, glasshouse and the kitchen gardens, where he planted experimental beds to study plant evolution. In its day, Down House was practically self-sufficient.

Garden tours, where you can learn more about the history of the English garden, are available at various times of the year.

Eltham Palace

Court Yard, Eltham, London SE9 5NP This medieval palace, once home to Tudor monarchs, was saved in the 1930s by eccentric millionaires Stephen and Virginia Courtauld. Their mix of ancient and modern can be seen inside the house, with its juxtaposition of medieval and Art Deco. Outside, there are 19 acres of formal rose gardens, a rock garden with pools and a cascade running to the moat, plus one of the oldest bridges in London. The gardens won the London in Bloom Award in 2017, and there’s plenty for the kids to do too, with an animal trail, outdoor play area and a cafe.

Walmer Castle

Kingsdown Road, Deal CT14 7LJ

One of the best surprises on the Kent coast is this Tudor fortress, set in a stunning sunken garden. Built by Henry VIII to defend the country, Walmer is the official residence of the Lord Warden of the Cinque Ports. The moat is now a secluded eight-acre garden, protected from the sea winds. A long pond reflects views of the fort, and the broad borders display vibrant herbaceous plants. There’s a kitchen garden and greenhouses, a woodland walk and even a planted former quarry.

Osborne house

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Osborne House

York Avenue, East Cowes, Isle of Wight PO32 6JT It’s hard to disagree with Queen Victoria’s comment: “It is impossible to imagine a prettier spot.” There are glimpses of royal life inside the magnificent Italianate Renaissance palazzo designed by Prince Albert, but it was in the park and gardens that Victoria and her family relaxed. The Grade II listed gardens boast sweeping lawns, formal planted gardens and shrubberies designed by Albert, keen to show his knowledge of forestry and landscaping. The royal children were encouraged to grow their own fruit and vegetables in the kitchen gardens, and an Alpine-style chalet built by Prince Albert was their playhouse. There’s even a private beach with Victoria’s ornate bathing machine.

Wrest Park

Silsoe, Bedfordshire MK45 4HR Wrest Park ranges from woodland walks and sweeping countryside to formal gardens and borders, so there’s something to inspire every gardener. Walking through the space is like exploring the history of the English garden, as it spans three centuries of landscape design. From the baroque Archer Pavilion at the end of the Long Water, you can also see formal gardens reflecting French, Dutch, Italian and English styles, plus secluded woodland walks. Hidden gems include a marble fountain, the 18th-century bowling green house and a Chinese temple and bridge.

Kenilworth Castle

Castle Green, Kenilworth, Warwickshire, CV8 1NG With its origins as a Norman keep, Kenilworth Castle was converted into a lavish palace by Robert Dudley, Earl of Leicester, to entertain and woo Queen Elizabeth I. Although the castle is now in ruins, the Elizabethan knot garden allows visitors to walk in their footsteps through one of the most Instagrammed royal gardens. Lost for over 400 years, this striking example of early formal gardening was painstakingly recreated by English Heritage, from a loggia to a terrace with views across the geometric gardens, to pathways where you can discover the marble fountain and ornate aviary. All the plants are ones that Elizabeth herself would have seen, and they bloom best in July, the month of her 1575 visit.

Audley End

London Road, Saffron Walden, Essex CB11 4JF Once you’ve explored the grand parlours, servants’ quarters and state rooms, step out into the grounds. There’s a kids’ playground and working stables, and of course the grand landscaping laid out by Capability Brown, the ultimate in 18th-century celebrity gardeners. He created a serpentine lake, parklands, and tree collections with rolling views. There are elegant garden buildings too, including the bridge over the River Cam created by Robert Adam. A kitchen garden shows how the house was fed, and it’s now run organically.

Belsay Hall

Near Morpeth, Northumberland

NE20 0DX With a medieval castle and Grecian architecture, Belsay is a gem in itself. It’s also set in 30 acres of Grade I listed gardens, with new plants to discover every time you visit. The gardens change with the seasons and there’s a unique quarry garden – with its own microclimate – which is packed with exotic plants. Belsay also hosts one of the biggest rhododendron collections in the country, with winter flowering varieties and an amazing display in late spring. There is something to see all year round in the yew garden and magnolia terrace too.

Wrest Park

Brodsworth Hall

Kenilworth Castle

Brodsworth Hall

Brodsworth, Doncaster, South Yorkshire DN5 7XJ This Victorian family home was gently restored by English Heritage just as it was found and you can trace the life of its former inhabitants in its rooms packed with faded grandeur. Outside, the seasonally planted pleasure gardens where the owners would once have walked, ridden and picnicked are as beautiful as ever and are the perfect place to take the family for a day out. There are surprising statues dotted about here and there and several garden buildings, including a game larder, target house and even an outside loo. There are family events and trails throughout the year. Don’t miss the rose dell in summer!

Witley Court

Worcester Road, Great Witley, Worcester WR6 6JT

Once visited by King Edward VII, the 17th-century Italianate house was an impressive country seat. Though a fire devastated the house in 1937, the gardens, with their backdrop of picturesque ruins, are a great place to stroll. The grounds include parterres –intricate and formally planted gardens – and there are vibrant flower beds and ornate terraces. The landscape is manicured and inviting for a family

wander, and there is something to see at all times of the year. Don’t miss the ornate Perseus and Andromeda fountain, which was said to make a noise like a steam train when it was switched on! The kids will love the wooden play area with its pod-shaped treehouse, wobbly bridge, scramble nets, slide, and grass amphitheatre.

For more great locations, visit www.english-heritage.org.uk to plan your visit. And if you’re based –or visiting – elsewhere in the four nations, check out these National Trust and National Trust for Scotland options for more gardens to visit…

Culzean Castle and Country Park

Maybole, South Ayrshire, KA19 8LE Perched on the clifftops looking out to the Isle of Arran, Culzean is a magnificent country house/castle home designed by the 18th-century Scottish classical architect Robert Adam. But it’s the grounds that are the real star of the show, with 260 rambling acres to explore. From parkland dotted with conifers and beech to miles of coastline sprinkled with mysterious caves, there’s plenty to see and do. You’ll also find a swan pond and a Victorian icehouse, along with formal gardens where you

can see what plants grow best in this harsh seaside environment. Secret follies and two kids’ adventure playgrounds are added treats.

Bodnant Garden

Bodnant Road, Tal-y-Cafn, Colwyn Bay, Conwy LL28 5RE Set against the splendour of Mount Snowdon, this stunning garden was created in 1874 by scientist, businessman and politician Henry Pochin. The gardens were filled with plants brought back to Wales by famous explorers like Ernest Wilson, George Forrest and Harold Comber. Bodnant is lucky to be a garden of firsts – the earliest laburnum arch built in 1880, the earliest magnolias brought to Britain from China in the late 1800s, plus the first rhododendron hybrids, bred here from the 1920s. In modern times, it houses exotic species such as the Himalayan blue poppy, the Andean firebush and collections of Magnolia, Embothrium, Eucryphia, Rhododendron forrestii and Bodnant rhododendron hybrids. It has Wales’s largest collection of UK champion trees, too.

Mussenden Temple and Downhill Demesne

Mussenden Road, Castlerock, Coleraine BT51 4RP A coastal walk married with picturesque ruins, a grand house and stunning gardens, there’s lots of history for you and the family to explore here. The 18th-century demesne (a piece of land attached to a manor) has a variety of gardens as well as its very own classical-style temple, based on the Tivoli Temple of Vesta. There’s a walking trail through the sheltered gardens and clifftops, so you can see how plants are protected in this seaside location, and you can fly a kite on the headland and walk the dogs too.

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https://www.cssc.co.uk/top-member-benefits

Remember, CSSC members get up to 15% off partners’ online and on-site gift shops for unique collectables and presents. For unlimited free entry, simply log on to our website and show your CSSC digital membership card to staff.

My journey to Kilimanjaro

Why do one mountain trek when you can do two – within nine weeks of each other?

By Sîan Hughes

Strangely enough, my trek up Kilimanjaro started four years earlier and took me across two entirely different continents.

In 2018 I carried out a charity trek along the Great Wall of China for my local hospice, Nightingale House, in Wrexham, North Wales. For this, 25 of us trekked to remote parts of the Great Wall and we managed to raise £96,000! I loved it so much I signed up to trek the Inca Trail and Machu Picchu – a trip which was due to take place in 2020, and I was also persuaded to sign on for Mount Kilimanjaro for 2021.

Although we had started fundraising back in 2019, a lot of what was planned couldn’t go ahead, as Covid had other ideas. It wasn’t till 2022 that these treks finally took place – and, scarily, within a couple of months of each other! Inca was on 1 July and Kilimanjaro on 8 September; and no, at 65 years old, I certainly wouldn’t have planned this.

Since 2019 I had been training regularly with three friends, two of whom both work at the hospice. We all live in North Wales, so Snowdonia and its mountains were regular haunts for us. In October 2021 we also did the Yorkshire

Three Peaks Challenge, which took less than 12 hours in horrendous wind and rain. So we’d done as much advance preparation as we could.

Following the Inca Trail

In July, 20 of us went to Peru, which took 30 hours and three flights and two long bus journeys to get to our destination. Peru was an amazingly beautiful country and gave us a taste of camping, something I’d not done for over 50 years – with the Girl Guides! (See our camping feature on page 16 for some insight.)

We only had three nights under canvas with no showers, so it was bearable. We all shared a common bond: to raise as much as we could for the hospice and to make our loved ones proud.

The sight when we reached the Sun Gate overlooking Machu Picchu was awesome and very emotional for us all, as nearly all of us had lost loved ones (I lost my husband in 2011).

The trek was very challenging, particularly ‘Dead Woman’s Pass’, so called because the mountain looks like the profile of a woman looking up at the sky. As we reached heights of over 4,200 metres, altitude sickness was a concern; but apart from some puffy faces and nausea, we came out of that OK, and every member was thrilled to have reached our goal – and in awe of the guides and porters.

Night starts in Africa

Of course, Mount Kilimanjaro was a very different challenge again, with more climbing than trekking to test us (it is 5,895 metres high!).

However, from the start we knew we were in safe hands. Our UK guide, Ken, whose past life included being a bodyguard for late French president François Mitterrand, was climbing Kilimanjaro for his seventh time, and the local team director, Julio, had lost count of how many times he’d climbed

it! The local guides and porters were truly amazing and couldn’t do enough for us. They held our hands, showed us where to put our feet, carried our bags and even untied our shoelaces and took off our boots the morning we returned from the summit. They were genuinely delighted to share our successes and quite rightly very proud of the part they played in them. Their singing and dancing were incredible and often moved us to tears.

Because it takes upwards of seven hours to climb to the summit and nearly as long to descend, you need to begin your trek at night. By summit night, one of our team had been taken down the mountain as the result of severe altitude sickness, which can be extremely dangerous if not addressed immediately, so 22 of us started out: half the group at midnight, and the faster ones at 1am. This departure ensured that we would reach the peak at the optimum time in the morning to catch sunrise and allow enough time to descend safely in daylight.

The climb itself was in pitch black wearing head torches, which can feel quite depressing when you can only see a few feet in front of you but you can also see how high up the lights are going ahead of you. Sadly, not everyone was able to make the summit, but everyone managed a Herculean effort to get as far as they did. Despite the beautiful sunny day, the temperature at Uhuru Peak was -16°(!), and I could hardly grip my walking poles. Because of the temperature, the guides wanted us down as soon as possible, so with just a few minutes for photographs, we were heading back to Kosovo Camp. Don’t let anyone tell you coming down is easy. On reaching base camp we were all totally

Make sure you love, and I really mean love, your walking boots

exhausted, yet elated and proud that we’d achieved our mission.

Reflections on return

We arrived home on 18 September, and so far have raised over £115,000 for the hospice. On our return I was asked what I would say to someone looking to take on such a challenge, and I responded how I always respond: “Do it.” It’s a great way to make friends and test yourself. But make sure you go with a reputable company with well-trained guides and medical back-up. I advise people to do their research and find somewhere to climb that interests them, and check the travel involved. One trip took 38 hours over three flights, four buses and two countries, which can really affect your motivation before a tough climb.

But above all, keep training, training, training. I’m fortunate to live in beautiful North Wales, and in the lead-up to Machu Picchu and Kilimanjaro we would

do many local walks, and Snowdon and Cadair Idris were regularly on our to-do list. We also tested our stamina by doing consecutive days, which was important as our Kili trip was seven consecutive trekking days. Make sure you love, and I really mean love, your walking boots.

We also found the Yorkshire Three Peaks Challenge really useful preparation. This is a route of 24 miles around three peaks, which you do in under 12 hours. We did it at the beginning of October 2021 but had the most horrendous weather, with driving wind and rain for the whole day. It made us realise the importance of keeping our rucksacks dry if nothing else. Spare socks are no good to anyone if they are soaking wet.

My final thoughts on this adventure are that I will never take hot running water, porcelain toilets or daily showers for granted! Also, that Kilimanjaro and its guides and porters are so awesome. I still can’t quite believe it’s actually happened, and I’m chuffed to know at 65 I was the oldest in our group to summit. I’ve since discovered an 89-year-old great-grandmother is the oldest to have climbed Mount Kilimanjaro but doubt my daughter, Samantha, will let me go again in another 25 years’ time.

If you’ve been inspired by Sîan’s story to raise money for a cause close to your heart, CSSC can help in loads of ways. From putting you in touch with our walking communities and events, so you can hone your skills and find others near you who may have some experience, to helping you purchase all your gear and equipment through CSSC savings.

PHOTOGRAPHS:

It’s not just family relationships that matter for our mental and physical health. Research shows friends can be just as important. By Kaye McIntosh Friends forever

It was when my husband, Nick, had a psychotic episode that I realised the power of friendship. For years I’d accepted his quirky behaviour. When he got worse, I told myself the original diagnosis of depression was his confidential medical information. Then when his behaviour got really extreme –wandering the streets all night, convinced he could set up a coffee shop to rival Starbucks – I couldn’t keep quiet any more. After one particularly scary weekend when he didn’t come home at all, he ended up being sectioned and I blurted out the whole story on social media.

The relief was huge. Suddenly there was a wave of support. Online friends I didn’t think were particularly close offered practical and emotional help: ferrying stuff Nick needed to hospital, listening to me offload, going to the park with takeaway coffees. My neighbours offered kindness of a depth I could never have imagined. The next time Nick was sectioned, the kindness stepped up further. Two neighbours cleared up our house from the state he’d left it in, so that our son didn’t have to come home from school to confront it. Schoolfriends from the 1980s gave me lifts anywhere I needed to go, ran errands for me, brought food round, and most of all, were just with me, talking about what had happened and listening to my fears about the effect on our son but also chatting about anything and everything, sharing their lives too so it wasn’t all about Nick.

There’s always scope for making new friends

So, what if you don’t have five close friends, or a 150-strong social circle? Making new mates is a skill. The advice from Blair and Dunbar includes:

Find people who are interested in the same things as you. Join a CSSC recreational club, group or even volunteer. If you can’t find one that fits your hobbies, why not start one? And when you do have one, turn up regularly. A couple of times isn’t enough to get to know people.

Invest in friendship and share personal information. Show you trust the other person and you’re willing to be open and available. Ask questions and listen carefully. Show a sincere interest in the other person and you may find a hidden connection outside of your shared interest.

Keep in regular contact. Without regular updates, perhaps just by text or social media message, your new friendship could slide into just an acquaintanceship.

Although I felt stuck, I could still be a friend too

I worried that support was all one way: that I was taking and not giving. But then a friend mentioned a row with her son. She said our long chat – just having someone listen – helped. Although I felt stuck, unable to do anything practical for anyone else, I could still do that: I could still be a friend too.

Circles of support and connection

Professor Robin Dunbar, an evolutionary psychologist, categorises these as “the shoulders to cry on”, our closest mates. On average most of us have around five people in this category, which may include some family members. “These are the kind of friendships where you can knock on the door at 2am, and despite the fact their baby’s crying, they’ll still come and help you,” he says. Then there are the wider networks: the “weddings and funerals” group, the people who would make the effort to turn up to big events. Dunbar calculates that most people have around 150 of those – which is the average number of mates most of us have on Facebook.

Each level of connection is important, Dunbar

points out. I’m certainly not the only person who found that online mates can be amazing. Helen Brace is a retired biology teacher from Lincoln, whose husband, Sandy, died of cancer when they were in their 40s, leaving her with two small children. “When he was ill, a group I knew from an online parenting forum got together and sent me a lot of high-end frozen food,” Helen recalls. “They said, ‘If we lived closer, we’d just come round with a casserole.’ And somebody sent a little crystal attached to a tiny motor you stuck to the window. It would turn and send rainbows all around the room. That didn’t make Sandy better but it was a truly wonderful thing.”

Reconnection and renewal

The other thing I found was that people I’d lost touch with came back into my life. One woman I’d known at the primary school gates a decade before helped to take extra clothes to Nick in hospital when we realised he’d be in much longer than we’d expected.

Chris Wheal, who runs a small business in London, says reviving old friendships like these is a joy. Organising a trip to Torquay with a bunch from his schooldays, he tracked down one man they’d lost touch with. “He came along, having not met any of us for 20 years, which was quite a brave thing to do, and we had a really good time.”

Even if they weren’t your type back then, it’s still worth getting in touch, he says. “When you are young, you are defined by your music, fashion, or politics or sport. A punk doesn’t want to hang out with

someone who goes to see Kajagoogoo. When you get older you realise none of that is important. You went to the same school or university and you’ve got all these shared experiences.”

Dinner dates

“A number of large studies over the last 15 years show friendship is the single best predictor of mental and physical health and wellbeing,” Dunbar says. Research across 13 European countries shows “your likelihood of developing depression is predicted by the number of close friendships you have,” he adds. And according to a US survey of 20,000 people, not having close relationships can be as bad for your health as smoking 15 cigarettes a day, making this even more dangerous than obesity.

Friends can also change your life in more immediate ways. Chris’s neighbours came round for dinner. “A woman was bemoaning the fact she was going to be a spinster forever and would never meet Mr Right. A load of other women from the street said ‘let’s have a look at your dating apps’, and then told her ‘this is nothing like you’. They rewrote everything and put a different photo in. The second person she went out with she married.” That’s not all. “Two other women who lived either side of us met at our barbecue and ended up a couple.” (They appeared on TV show Location, Location, Location to find a new home when they got fed up with dashing between their houses to retrieve pints of milk.)

Coming out to play

Humans come into the world needing other people

The importance of friends comes into sharp relief when you lose the day-today interactions of work.

“I’m single, I never married and I don’t have children, so friendships have been massively important,” says Barbara Jennings, a retired marine insurance executive from London. Enjoying different activities with different people keeps her brain ticking over as well as her support system, she explains. “I’ve got friends I go for walks with; with others I see exhibitions or go to the cinema. There’s not just emotional support, it’s the feeling that there are people in the world that care about you.” While relatives are pretty much obliged to notice that kind of thing, there’s comfort in knowing your friends have chosen to be people who would miss you.

Psychologist Linda Blair adds: “Staying connected with the world contributes to lifting your mood, and helps you retain meaning in your life.” That’s particularly the case later in life, too. “It’s very easy to get depressed because your body’s failing or you’ve

become isolated, or you’re facing up to losses. So it’s wonderful to have other people who understand.”

If you realise you’ve neglected friendships while busy earning a living, you can get similar health benefits from other kinds of social interaction such as volunteering, Dunbar suggests. “They’re kind of not necessarily in the same quality of friendships, but it seems to work.” And of course, those connections might well deepen into friendship.

“As a species, humans come into the world needing other people. It’s just hardwired into us,” Blair says. Unlike some other connections, friendship isn’t loaded with competition or the need to please –and it’s not an obligation. “Friendship is a choice,” she concludes. And in my experience – as well as the experience of countless others – it’s a choice well worth making.

l Volunteering with CSSC is a fantastic way to make new friends and bring people together. You already have so much in common with your fellow members so why not explore our volunteering opportunities to share your hobbies and time with others?

l You can also join our social media sports groups and channels to reach out and find old acquaintances – perhaps long-forgotten colleagues or just those who share your passions.

l See CSSC’s social media links to LinkedIn, Facebook, Instagram and Twitter

Writing a Will is easier than you might think. And you’ll have peace of mind knowing that your loved ones are looked after. It’s easier still when you use Farewill, the UK’s favourite Will-writing service.

6 in 10 launches are only possible thanks to the generosity of supporters, like you, who leave us a gift in their Will. We’ve teamed up with Farewill so you can write a simple Will for free. Although there in no obligation to leave us a gift, we do hope that you consider it.

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Photo: RNLI/Nathan Williams

Anyone for tennis?padel

Fancy a padel? Come on in, the court’s lovely. By Adrian Monti

With fans including everyone from David Beckham to Judy Murray, it’s little surprise that padel tennis has become one of the world’s fastest-growing sports of recent years. But what exactly is this hugely popular game?

Start that racket

Padel tennis is often described as a mix of tennis and squash – and it is easy to pick up, even if you have only basic racket skills.

Unlike traditional tennis, it’s played on an enclosed court which is about the third of the size of those you see at Wimbledon or in your local park. The racket differs from a tennis one too: it doesn’t have strings but instead is more of a solid paddle with a hitting surface made of perforated graphite. (An entrylevel racket is likely to cost around £60.) The balls differ from standard tennis ones too, because they have a lower internal compression so that they don’t bounce as high.

It’s usually played as a doubles match, with two players on each side of the net. As with squash, the ball can bounce off the back wall before you play a shot, although it must only bounce once on the court’s surface. Serving is different too, as it’s done underarm, and the net is slightly lower than on a standard court. However, scoring is the same as tennis: the set (best of three or five) is won when one team of players wins six games and is at least two games ahead. (Otherwise a tiebreak can come into play.)

As it’s played in an enclosed space, there is less ‘dead’ time collecting the ball between points, and so the ball is in play much more during a rally. The game’s not so power-based as normal tennis – where a forceful serve can often ace your opponent – but it’s still a fast-moving game. And as it often takes longer than a tennis game, you will certainly enjoy a decent aerobic workout from a match.

From Acapulco to the world

The story goes that the game itself was invented in Mexico in 1969 by a wealthy businessman who did not have enough space at his Acapulco holiday home to build a full-size tennis court, so made do with one surrounded by walls instead. That quirk of the court layout led to what we know today as padel tennis. Its appeal soon spread to South America and Spain, where it’s now reported to be more popular than traditional tennis. In the UK, there are about 100,000 active players today. There is a world championship (which has been played every two years for more than two decades) and other tournaments across the globe. However, unlike many other games, it’s still largely seen as an enjoyable and highly addictive game with the emphasis on the social side.

Among those who have come to padel tennis in recent years is Michael Law, who first played it about six years ago. “I’d been playing tennis for about ten years since I retired,” says Michael, 61, from Southend, Essex, who worked

A great way to keep fit while spending time with friends, says Michael Law

PHOTOGRAPH: FOTOANDALUCIA/SHUTTERSTOCK

You will certainly enjoy a decent aerobic workout from a match

in IT for the civil service. “But one day my regular tennis group went to play padel tennis at a different venue and we discovered we really enjoyed it. Soon after that, members of our tennis club went away to Spain, and we saw how popular padel tennis was at first hand. We played a lot while we were out there and got a real taste for it.”

Michael has always been a keen cricketer and golfer too as well as a tennis player, and soon discovered what a different and hugely appealing game this one is as well. “It’s easy to pick up, although we had some lessons mainly about the rules and some aspects of the game,” he explains. “The first thing you realise, compared with traditional tennis, is the difference in technique. In tennis you mostly hit the ball with top spin, but because a padel tennis racket is more like a bat and does not have strings, you pretty much have to slice your shots. However, although people say it’s a mix of tennis and squash, it’s essentially tennis in an enclosed court, with very few skills from squash carrying over.

“I play regular tennis at least three times a week and now play padel tennis roughly twice a month; I would play more if there were more courts closer to me. But I like padel tennis a lot as it’s much more relaxed although the games can feel just as intense as normal tennis. I think if there were more purpose-built courts in the UK, it would take off even more as people I know really enjoy it once they’ve given it a go.

“Padel tennis helps keep me fit and it’s great to try out a new game,” Michael concludes. “I’m one of those competitive people, so if I see a ball, I have to go after it. But ultimately it’s is a fantastic way to spend time with friends while also having fun on the court.”

l Visit lta.org.uk to find your nearest padel tennis court.

l As it’s a relatively new sport we’re hoping to gauge members’ interest with some taster days throughout the year. If you’d like to take part in or even help set up events, please contact us at editor@cssc.co.uk or contact your local volunteer team leader.

First-time camping

Make it easy for yourself, Aimee Pearce advises

Some people are camping veterans by the age of 12. Others successfully avoid it until their kids join the class camping trip. So what’s it like to sleep in a tent for the first time as an adult? By Judy Yorke

Which camp are you in when it comes to camping? Do you view it as a chance to breathe fresh air, have a digital detox and live healthily for a few days?

Or do you shudder at the thought of leaky tents, chemical toilets and a camping stove which never seems able to boil a pan of water? For every person who adores camping, there’s another who can’t think of anything worse. And that’s particularly difficult if you’ve managed to reach your 30s or 40s without spending a night under canvas, only to find yourself coming under pressure from other people to at least give it a go.

Born-again camping converts

“I always swore that I’d never do camping,” says Fiona Horne, 56, an editor from Tunbridge Wells.

“I always assumed it would be cold and uncomfortable, and that trudging through a field in the middle of the night for a ‘wild-wee’ behind a bush would be like torture. I couldn’t see the fun in cooking over a fire, I don’t like marshmallows and I hate that feeling of nothing ever being really dry. I vowed I’d never go on a holiday where I didn’t have my own plumbed-in facilities and a proper bed.” But about 10 years ago, she caved into pressure from her six-yearold twins, her husband and wider family.

This being the UK, the winds howled and rain battered the outside of the tent. But facilities were good –there were flushing loos and showers with hot water – and despite herself, Fiona began to enjoy it.

I woke up and opened the tent to find that the storm had passed and the sun was shining

“In the morning, I woke up and opened the tent to find that the storm had passed and the sun was shining in a cloudless blue sky. Someone was making fresh coffee on the little gas stove, and I thought: ‘Oh, so this is why people do camping. Now I get it.’”

Since then, they’ve been camping every year. “There’s been the one with the snakes’ nest under the tent, the one when the gazebo blew away, the one with the hill, the one where we swam in the river, the one with the fish-and-chips-that-never-came. All amazing memories. I love the feeling of getting away from it all. It’s fun – unpacking, building the

tent and setting up camp, like being a child playing in the woods again but with better stuff. There’s something about sitting round a campfire that you’ve built yourself, with your back still chilly but your face and feet boiling, that speaks to your inner caveman. Something primeval. I’m definitely a bornagain camper.”

It started with a hen night

Sarah Palmer, 57, from Worthing, is another one who discovered camping as an adult. “I just don’t remember it being something that people did when I was a child,” she says.

The first night in a tent was for her sister-in-law’s hen night when she was in her mid-30s – and there were a few surprises. “It was only one night, and when I arrived the tents were already up. Luckily, there were far more experienced campers than me there. It was quite easy – we went out for dinner, went dancing, came back and conked out. I remember opening

Sarah Palmer loves being out of doors

my eyes in the morning and wondering why the car headlights were shining on the tent. Then I realised it was the sun,” says Sarah, fundraising manager for Turning Tides, a homelessness charity in West Sussex.

Since then she has been several times – “I just love being outside,” she says – and is planning another trip this summer.

New campers start here

Personal trainer Aimee Pearce is a veteran camper who has been going regularly since she was a child. She has plenty of tips for first-timers, and perhaps the most important one is to make life easy for yourself.

“Try to find a campsite with a toilet block,” she says. “I wouldn’t recommend going wild camping on your first time. And it’s a good idea to go with friends or family who have been before so they can show you the ropes.” She adds that some campsites even have log cabins or tents already set up, which can be a good middle ground for the uninitiated camper.

Late nights and early wakings are all part of the joy of camping

You don’t need to stock up on all the additional ‘stuff’ that other campers seem to have in abundance – from tables and chairs to fancy lights – straight away either. “Don’t buy too much too quickly,” says Aimee, 38, from Sheffield. “You can borrow it or take stuff you already have at home, like your duvet. You can often pick up things you need really cheaply online because people try it, buy all the gear and then think this isn’t for me. They often sell it as a bundle. As you realise you enjoy it and want to do it more, you can upgrade your kit.”

Make life easy for yourself in other ways too. She suggests that rather than worrying about cooking, you should find a site with a pub nearby, or one that’s visited by a pizza or fish and chip van. If you’re determined to fend for yourself, take something already made that can just be heated up, or even a ready meal where you just have to add hot water.

reassuringly. “When you’re camping, it’s just fuel.”

Similarly, if you’re going with children or grandchildren, you should be relaxed about things like bedtimes. “The kids are probably going to be up a little later than normal, you might be awake a bit earlier, but that’s all right. It’s all part of the joy of camping.” And just like that, you could be a convert too…

It’s like being a child again, Fiona Horne feels

Camping or glamping really is a great-value alternative to Easter and summer holidays. A family tent-size pitch can cost as little as £40 a night; and if you can’t borrow it, you can get all the gear you need at a significant discount through CSSC savings at Argos, Halfords, Go Outdoors, Robert Dyas and loads more. What’s more, there are lots of great CSSC deals at campsites like the National Trust, Eurocamp, Away Resorts and many others for double the savings. Just type ‘camping’ into the search bar.

Could you get from the top of Scotland to the tip of Cornwall (or the same thing in reverse) either on foot or by bike? Be inspired by these two people who did exactly that. By Adrian Monti I may be some time

Just after breakfast one day in September 2020, Simon Fanning and Paul Turrell set off on a walk which they hoped would end some 856 miles away at the other end of Great Britain.

The route from John o’Groats to Land’s End has been well trodden by many others before them, but each time it’s special. This time, it was to raise money

for the Haven House children’s hospice in Essex. “In the past Paul and I had done many long-distance walking challenges together, and one day we talked about walking the entire length of the country,” recalls Simon, 61, from Gerrards Cross. “It sounds complicated to plan, but it was ludicrously easy. I used Google Maps to plot a route, mostly following quieter roads, and walking about 30 miles a day –roughly a marathon distance.”

They walked at a brisk pace for about nine hours a day, factoring in four rest days during the 35 it would take to complete the journey. During those down days, they’d arranged for their wives to join them before hitting the road again the next morning. Some 50 friends and supporters accompanied them on various sections, while also helping to transport their luggage between stops. “I booked all our accommodation in advance, so we knew where we would be sleeping that night,” Simon says. “Paul and I know each other well enough that often we would walk in silence as there was no pressure to constantly talk. Other people also joined us, so we never ran out of conversation.”

It wasn’t all easy – Simon experienced shin splints during the first week – but they realised that the most important thing wasn’t fitness, but the correct footwear. Several pairs of running shoes bit the dust over the 35 days, but discovering toe socks (which encase each toe separately) staved off blisters. Another key thing, of course, was fuelling up for the 5,000 calories they burned off every day: a proper porridge breakfast, flapjack snacks to keep them going between meals, and plenty of water to keep them hydrated were essential.

As the two hit their stride they marvelled at the scenery as they headed south. “Through Scotland,

we followed the Great Glen Way and the West Highland Way from Fort William to Glasgow, which were absolutely stunning,” says Simon. And at the other end, despite torrential rain, they dubbed the short distance from Penzance to Land’s End the ‘glory leg’ – and thanks to their wives, a group of strangers clapped them home at the official finish.

“I was impressed that we completed it,” admits Simon. “It was five weeks away from our families, but we just did our set daily miles and suddenly we’d done it. It’s like the truism of ‘how do you eat an elephant? Simply one bite at a time and it doesn’t seem so hard’.”

All proceeds from Simon Fanning’s book, John O’Groats to Land’s End: A memorable walk with friends (£8.04, amazon.co.uk), go to Haven House children’s hospice in Essex.

Reverse journey on two wheels

“It had been on my bucket list to do the LEJOG (the acronym given to the journey from Land’s End to John o’Groats) unsupported and as quickly as I could,” says Tim Styles, who’s been a keen cyclist for over 30 years. “I’m a trustee for Harbour Housing, a charity which helps at-risk people, so also wanted to raise money for it.” He finally did it in May 2020.

It meant averaging 200 plus miles a day for the 870-mile cycle trip: on his first day, after setting out at 8pm to avoid the busy roads out of Cornwall, he had his first proper stop some 250 miles later near Worcester. Because his charity frequently works with homeless people, he deliberately avoided staying in B&Bs or even proper camping. “I would ride until I felt myself starting to really tire and then snatch a few hours of sleep in a field in my bivvy bag, or in a bus shelter,” says Tim, 61, from St Austell, Cornwall. “I felt sleeping rough was in the spirit of the charity. I ate dehydrated meals that I heated on my camping stove or bought takeaway vegan burgers and chips.”

Once you break the journey down it’s no longer insurmountable

welcoming party to greet me, only a couple of other cyclists, who took my photo.”

After completing his epic ride, Tim unexpectedly had to cycle another 250 miles back to Edinburgh, because the original train home didn’t have room for his bike. Despite this setback, he’s keen to repeat the trip, but this time after reaching John o’Groats, riding straight back to Land’s End in what’s known as LEJOGLE.

“It sounds a huge undertaking, but once you break the journey down, it’s no longer insurmountable,” says Tim. “I simply focused on reaching the next town and gradually worked my way up the country.”

Visit harbourhousing.com for more details.

Although he made rapid progress, in hindsight Tim wishes he’d taken a slightly different route.

“I cycled through Wolverhampton, where the traffic was horrendous, and it was a constant stopstart at lights and roundabouts,” he says. On the other hand, he adds, other parts were spectacular, such as the downhill section into Edinburgh, approaching Aviemore in the Scottish Highlands, and through the Lake District. “I arrived in John o’Groats after four days and 17 hours of cycling on about 12 hours of sleep but was chuffed I had done it. It was a slight anticlimax as of course there was no

l People have been making this most famous of trips from one end of Britain to the other since 1871. But if 150 years sounds about the amount of time you’d need to complete this epic journey, then perhaps a more suitable walk around one of our Heritage partners might be more your cup of tea.

l The UK is blessed with thousands of great walks and views to take in on your first steps – check out Cadw, English Heritage or National Trust Scotland. All that’s needed is a good pair of walking boots through CSSC savings. And for the more adventurous, check out our partnership with Ordnance Survey for up to 20% off maps.

Paul (above left) and Simon (above right) were joined by supporters on their journeys, while Simon (previous page) cycled it alone

A story of diversity and family background.

By Bushara Ali

Memories and opportunities

I work at CSSC in the Volunteer Delivery Team. My passions are non-fiction books, fashion, travelling and exploring this unique world. My ideas are my own, my culture is my surroundings, and the people around me reflect who I am.

Some people assume because of my Pakistani-English background I wish to be classed in a certain category. For me, it’s quite the opposite. I’ve been raised with the freedom to choose my identity and place in the world, be it British or Pakistani. In fact, sometimes I like to fly in the face of cultural norms and love to break down barriers.

My father, who grew up in the UK in the 1960s, was very broad-minded and loved exploring different cultures and interacting with all nationalities. Although most of his family members were in the Pakistani armed forces, he went against his father’s wishes, and rather than

continue the family tradition, he chose business as his passion. For him, in those days, the opportunity to explore the unknown was hugely important.

He also made the controversial decision to give his daughters the same rights he would have given to sons; and the freedom to explore and live their lives as they wished or discover who they wanted to be in their own time. I consider myself extremely lucky that my father was such an inspiration. I mean, how many other people travelled by road from High Wycombe to Pakistan in the late 1970s?

A shared family tradition

Our family story, of course, goes back beyond my father. My grandfather, Raja Muhammad Abdul Rahman Khan, was the youngest of five brothers recruited to join the British military in the days before

Bushara Ali

Independence, when the British ruled over Pakistan as part of India. He was dedicated to his role and fiercely faithful, proud and honest. He was a keen swimmer and badminton player, two passions he passed on to my father, who

continues to enjoy both hobbies to this day. Listening to his stories, I remember thinking ‘these people lived a simple, honourable and dedicated life’.

My great-grandfather was also a very keen horse rider (as were the rest of my family, including my nan – who defied the conventions of the time to be a fearless rider). When Queen Elizabeth II toured Pakistan in 1961 he jumped at the opportunity to play polo with Prince Philip. Details of who won the match are a little sketchy, but he was very proud of the occasion.

In keeping with Pakistani tradition of the time and in return for their dedicated military service, the family were gifted the little village of Akra Mohra, two hours’ drive from Islamabad. It is such a beautiful and peaceful location that the five brothers decided to settle there to raise their families, and many of my relatives still live there.

Everyone in my family, from the five brothers to cousins alike, wanted to do their part and serve in the armed forces, whether army, navy or air force. I now count among my relatives Brigadier Raja Gul Mawaz Khan, Major Raja Ayub Khan, Colonel Mahmood, Brigadier Saleem Khan and Squadron Leader Tipu Saleem. Understanding this, you may now start to see what a brave, radical shift my father made when he made the choice to go into business instead.

Motivation and the future

I consider myself extremely fortunate to have met and known the amazing man my grandfather was and to have grown up in a family with such a rich, colourful and well-documented history as mine. Moments like these are often so rare, but

I remember thinking ‘these people lived a simple, honourable and dedicated life’

they’ll always have a special place in our hearts, as I retell our family stories to my children and allow future generations to hear the wonderful stories as we first heard them.

These stories and opportunities have stayed etched in my mind throughout my life, motivating me to do better, to be kind, and dedicate myself to others. Whether it is through a chance conversation, a sport or merely a message in good faith, we all need to show appreciation for one another.

Building communities

Since joining CSSC I’ve been thrilled to work with such a forward-thinking organisation as it grows its range of offers and opportunities for everyone across the civil service and public sector.

Throughout the year I’ll be sharing my thoughts and personal insights on CSSC’s diverse activities with my personal blog. You can get regular updates on how I use our benefits — with my family — throughthe summer and beyond. You’ll be able to reach out to me on social media and share your tips on how you like to stay active and engaged using your CSSC membership. Look out for my blog, coming soon.

PHOTOGRAPH: LAHORE POLO CLUB

A proud family

Front row, furthest right: my greatuncle Brigadier Qamar Zaman and next to him my grandfather: Lieutenant Raja Muhammad Ayub.

My nan: Fakira Ayub Raja

My great-grandfather meeting Queen Elizabeth II and Prince Philip at Lahore polo club, 1961

We love our crazy world!

It started as a way to keep two small boys occupied. Now it’s a family ritual – and they’ve had such fun along the way with crazy golf. By Adrian Monti

When it comes to my family, a seaside holiday or even a day trip to the beach is never quite complete unless it includes a game of crazy golf.

In the past, when our two sons were very little, crazy golf was added to the tick list as a sure-fire way to keep everyone entertained. Along with ice creams, pier arcades and someone saying the sea was too cold or they’d been stung by a wasp – or both –a round would always be squeezed in. It started as something purely to keep them amused before they pestered us to let them go on the go-karts or pedalo boats again, or both. It was also fun watching them playing with golf clubs nearly as tall as them and squabbling

about which colour ball they wanted, never mind the blatant cheating or ‘forgetting’ to correctly count up all their shots. But we continued to play, despite some on-course disputes, and as they got older, they became more adept too. It meant we no longer needed to give them outrageous handicaps per hole to make it more of a fair contest.

Getting into the family habit

Before long, playing crazy golf on holiday and occasionally closer to home (February on Worthing seafront springs to mind) became our ‘thing’. Only last summer we returned to Westward Ho! to play its course again as we were in North Devon and, well, it would have been rude

not to drop in. The boys are now well into their teens, so they win as often as – if not more often than – us and happily crow about beating both mum and dad (who is certainly no Tiger Woods).

To be fair, we’ve all upped our game, knowing that victory allows unrestrained bragging rights for the rest of the holiday. So rather than approaching each shot with our previous cavalier spirit of ‘hit and hope’, we now recce the hole before playing it. We ponder whether it’s best to hit the ball through that tiny hole in the massive fake rock or simply go round it, knowing it will cost a shot. Or we agonise over how to tackle the ever-popular windmill hole – get the timing wrong there and its sails will

send your ball into a whole world of pain.

I admit this confession doesn’t reflect well on me, but there are times when I’ve summoned all my inner Rory McIlroy to ensure I get that birdie – by deftly avoiding a dinosaur’s tail for instance –to win the hole and ultimately defeat my family. Crazy golf is fun and frustrating, but not always in equal measure. Too timid on the loop-the-loop hole and it

could cost you dearly, while too much exuberance and you’ll be chasing the ball into the nearby funfair.

As the years have rolled by (like so many of my putts) it’s hard to think of a family holiday where we haven’t played it. It might not have been the climax worthy of the US Masters, but under Mallorca’s fading evening light, our own recent holiday championship

Little did Richard Gottfried know, when he won a free game of crazy golf by hitting a hole-in-one back in 2006, that he would end up playing more than 1,000 courses.

“When my wife Emily and I got our first car, we decided to drive to the seaside more, and on one of these trips we went to Southsea, where I won the free game,” explains Richard, 42, a marketing consultant from Stockport. “I was hooked. At first I’d play if somewhere had a crazy golf course, but gradually we headed to places just because they had one.”

Richard’s top three courses

l Lost World Adventure Golf: A dinosaur and Aztec-themed ninehole course in the seaside village of Hemsby in Norfolk.

l Arnold Palmer Putting Course: “I never get bored with this classicdesigned course dating back to the 1960s in Prestatyn in North Wales.”

l Hastings Adventure Golf: This Sussex complex boasts three courses and is home to the World Crazy Golf Championship.

came down to the last hole. Tense? That doesn’t come near to describing the moment when my final shot died millimetres from the hole, handing victory to my younger son.

I guess it’s those sorts of daft memories that keep us going back and playing yet another round. I like to think however old we all are, we’ll never outgrow a family game of crazy golf.

He has since become fascinated with the game’s history. The first crazy golf course was opened at Skegness in 1926. “After a boom in the 1920s, there was another in the 1960s,” says Richard. “Then another rise in popularity in the 1980s, in the 2010s and since then.” Today, there are around 300 indoor courses.

“We’ve met so many new people though crazy golf and have played tournaments in America, Sweden and Finland. It’s been huge fun discovering this new world. Crazy golf has been around for 100 years and it’s going to be around for another 100 years, I’m sure.”

Richard Gottfried at Eaton Park Crazy Golf in Norwich

Richard Gottfried at Moby Adventure Golf in Romford

Richard Gottfried at Jurassic Golf Bridgemere in Nantwich

Here for you whenever the days get a bit darker.

From mental health struggles and financial worries, to caring responsibilities and coping with grief – we’re here to support civil servants, whatever keeps you awake. If you need help, visit cfcs.org.uk

www.cfcs.org.uk

The Charity for Civil Servants

Whatever happens, the Charity for Civil Servants is here to support you

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At the Charity for Civil Servants, as you might guess, we’re here to work alongside civil servants. We’ll support all civil servants with whatever problem you’re up against – from mental health struggles to relationship issues, from getting through grief to coping with disability.

After all, people like you are the backbone of society, so it’s vital that you’re feeling good about life. At the Charity for Civil Servants, we can’t always prevent difficult things from happening in people’s lives. But when they do, we’re here to provide support every step of the way. Whether you’re a current, former or retired civil servant, when times are tough, make us your first port of call.

We want civil servants to think of us as an umbrella – here to keep you safe whenever the days don’t feel so bright, so you can be your best self, whatever difficulties you’re facing. We might look a little different with our updated brand, which you’ll start seeing in April, but we want you to know that we’re still the same charity – giving civil servants all the help and support they need, whatever happens.

Over the next few months you’ll see lots of ways to get involved, and help the Charity to help others.

Mental health and wellbeing

https://foryoubyyou.org.uk/our-services/wellbeing?utm_medium=internalcomms&utm_source=partner&utm_campaign=intro&utm_ term=wellbeing&utm_content=cssc

Mental health problems happen to far too many of us and can often feel overwhelming. But you don’t have to cope alone –we’ll always be there to offer you expert support, no matter what you’re struggling with. And if you’re struggling with sleep, we can give you tips and advice to help you.

Financial assistance

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We’re all impacted by the current cost of living crisis, and facing some degree of uncertainly. Understandably, rising costs are an added pressure and worry for many people. We look at each situation separately and take into account all your circumstances – so we can help you.

Caring

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We’ve listened to the carers in our community, who say that accessing the right information when they need it is difficult. Carers need to know their rights and that support is available, which is where we can help – contact us to help access all the information you need in one place.

Get help

l From mental health struggles and financial assistance to relationship issues, and getting through grief and coping with disability, the charity is here to help you stay strong, whatever life brings. To find out more about the support services available, or to get involved, you can visit the Charity for Civil Servants website at www.foryoubyyou.org.uk/, or call 0800 056 2424 to speak to an adviser in confidence.

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l You can also sign up to receive regular updates about our help and support. And if you know anyone else who could benefit from hearing about us, please let them know.

Oh, we do like to be beside the seaside

The renaissance of the ‘staycation’, complete with camper vans and caravans.

By Richard Hemley

A car packed full of belongings for every meteorological eventuality, a stop-off at a Little Chef just over halfway and the inevitable game of ‘who can see the sea first’ to stave off the traditional chorus of “Are we there yet?” from the back seat…these are some of the childhood memories I hold most dear.

I suspect my parents remember them slightly differently from the front seat of the Cortina on our annual summer pilgrimage to the caravan in Clacton. But the very fact that I can still vividly recall the sights, sounds and smells of these distant memories and yet can’t remember last night’s dinner highlights the weight of their impact on my childhood into adulthood and most likely into retirement.

Perhaps my romantic recollections are somewhat rose-tinted; I was doubtless oblivious, as all seven-yearolds are, to the pitfalls of traffic jams, British weather and daily marches to the shower block. Although maybe that’s the benefit of a fading memory – being able to recall only the best times with parents

and grandparents: flying kites on the beach with no wind, playing rainy-day board games with diminishing pieces, camping out on the converted bed/ breakfast table each night. And perhaps those selective memories explain why 40 years later I still happily go to sleep listening to the white noise of rain on a tin roof.

Yet, overly dreamy though they may be, I still share my puppy-like excitement with the family every year, hoping to instil such lasting memories in my daughter. As we scour the web for a good-value caravan park, load the car with twice as much as we need and investigate our home away from home for the next seven nights, I like to think I’ve kept one family tradition alive for a little while longer, during each year’s Easter holidays and October half-term breaks.

Not in Kansas any more

Strangely, a lot has changed in UK seaside holidays and somehow a lot has stayed the same. The caravans often come much better equipped – with

swimming pools, climbing walls, restaurants and entertainment. However, the towns and beachfronts themselves still feel like something in a time warp, instantly transporting you back to the 1980s – the rock shops selling tooth decay en masse, and the Aladdin’s caves of bucket-and-spade emporia, all accompanied by the hypnotic sounds of the penny arcades. I honestly believe that instead of burying a time capsule to dig up in 2060, we’d be better off visiting Walton-on-the Naze to recapture the past.

After those early childhood holidays, I witnessed what we thought would be the death knell of the traditional UK seaside holiday. Cheaper foreign package deals with guaranteed sun

I honestly believe that instead of burying a time capsule we’d be better off visiting Walton-on-the Naze

a short drive from our base camp. I’ve lost count of our visits to heritage sites while on holiday, all under the guise of ‘helping’ my daughter with her summer history homework assignment. I haven’t quite managed to explore all 500 Cadw, English Heritage and Historic Scotland sites yet, but she’s only nine, and they’re not going anywhere, so it’s something to aim for…

replaced the fossil hunt on Charmouth Beach, and easy access to the continent via the Channel Tunnel transported you to exotic parts of the world in less time than it took to drive to South Shields. So off we too went. But looking back, none of the European holidays I enjoyed quite had the same magic.

And maybe it’s because other people also treasure the enduring stability and familiarity of the traditional seaside town that we’ve seen a recent resurgence.

Pandemic staycations

A few years ago, the term ‘staycation’ was generally used (possibly rather too often) to refer to a quick weekend break in the Brecons or the Lake District. Today, more and more people are spending their full two-week summer holidays in the UK.

For a while, of course, travel restrictions caused by the pandemic made this a necessity in any case. If people wanted some valuable time away from home and work, they were forced to explore much closer to home than they might usually. And this rediscovery of the charms and convenience of British holidays caused somewhat of a revival and reawakening in many who had forgotten or never experienced a homebound vacation.

The freedom from luggage weight limits and airport schedules – being able to pack what you want and leave when you want – suddenly seemed to start making sense. Add to this the growing awareness of the ecological impact of foreign holidays over domestic stays, which has kept many families on terra firma for their annual getaway. And finally, throw into the mix some hot summers of late and the expanding abundance of accommodation, which seems to have grown thanks to people renting out their own caravans, rooms and homes to supplement their income… and what you get is far more families exploring more of the UK with a newfound enthusiasm.

Things to do, places to go

If you’re lucky enough to be flexible with your holiday dates, caravanning can be tremendously good value. Even if you’re tied to school holidays, when prices can double, a savvy saver can still find some excellent prices of less than £100 a night, even for large families and groups (if they don’t mind sharing). Camping, youth hostelling, Airbnbs, campervanning or even cycle holidays can be even better value if you do your homework, and they can provide unparalleled access to some stunning hidden gems, often far from the usual crowds and tourist spots.

Holidaying at home can be an excellent way to reconnect with friends and family and a really cheap way to see the countryside and explore. One of our favourite things about holidaying in Britain is the number of opportunities for a day out and new experiences, just

But it’s not just the free days out we enjoy. Before setting off I always explore the CSSC website to check out the surrounding area and book tickets in advance for the best prices. There are usually loads of great-value local attractions, theme parks, zoos and wetland centres that we’d never otherwise have known about.

Holiday havens everywhere

As spring is upon us, I’m lifted by the reawakening of both nature and our seaside communities. One of the things I feel most fortunate about, living in the UK, is that wherever I am, I’m always less than three hours away from the seaside (traffic permitting!). Along 12,000 miles of coastline, there are over 1,500 beaches. From sandy bays to Jurassic coasts, every single one different and each one a great place to explore for free.

So, for now, while my family continues to indulge my hedonistic romanticism of a misspent youth, filled with fish and chips, candyfloss, sandcastles and salty air, I’ll continue to migrate seaward for the holidays until such time that I find my coastal haven and settle down for good.

Richard’s unscientific top 10 UK beaches

1 Camber Sands – Sussex

2 Woolacombe – Devon

3 Filey Brigg – Yorkshire

4 St Bees – Cumbria

5 Scarista – Lewis & Harris

6 Machir Bay – Isle of Islay

7 St Cyrus – Aberdeenshire

8 Aberfforest – Newport

9 Llanddwyn – Anglesey

10 Rhossili Bay – Gower Coast

Sun, sea, deckchairs and a flask of tea: all life’s essentials for a great day out

The art of Japanese life

Take time to appreciate three ancient East Asian art forms.

By Sally J. Hall

Japanese philosophy believes that there is beauty in all things, even in the very space between things, called the ‘ma’. That’s why some schools of Japanese art can help us appreciate the beauty of everyday objects, the space they inhabit and the space around them.

In Japanese culture, art is viewed as expressing delicacy and beauty of form, and it is typically understated. High forms include the tea ceremony, calligraphy and the manicured Zen gardens you may be familiar with, as well as painting, sculpture and architecture. Crafts include lacquerwork, cloisonné and bamboo ware, and the theatrical arts include highly stylised bugaku (court dance), puppet shows and Noh theatre.

Many forms of Japanese art are notable for the degree of concentration they involve. These can help us step outside our everyday lives while focusing completely on one thing – and as such, they make very good and mindful pastimes if you want to take some time out, and learn a new skill too.

Ikebana

Ikebana is the art of arranging a few carefully chosen stems in a form dictated by centuries of tradition. The flowers were first placed as offerings in temples and ancestral shrines. The structure and restrictions of creating one of these highly stylised forms of floral design involves concentration and an appreciation for the beauty of each individual twig and flower.

Flowers are traditionally placed in small, shallow bowls, though modern ikebana creators often experiment with contemporary containers. Inside is a heavy, spiked base that you use to hold the flowers, called a ‘kenzan’.

The stems have their own places within the arrangement; the tallest sits upright at the back, representing heaven; another faces the front, slightly to the side, which is for mankind; and the lowest, sitting forwards and to the left, represents earth. The arrangement allows you to see the individual beauty of every stem and leaf – some of which are even bent or wired to create more beautiful forms within the arrangement.

Like sculpture, the finished product needs to be displayed against a plain wall. Often, just a single flower is used with foliage. The flowers have symbolism: pine and plum for the New Year, peach for Girls’ Day in March, and iris in spring. In Japanese homes, there is often a recess or alcove called the ‘tokonoma’, which would hold just a piece of art, a scroll and an ikebana arrangement.

In the UK ikebana has become popular recently, with classes springing up across the country. Khin Chong is the founder of the Flower Factory LDN and teaches ikebana at the trendy Hoxton-based floristry studio. “I’ve been interested in flowers since I was a child – visiting my grandmother’s garden and admiring the flowers is one of my earliest memories,” he says. “I was first drawn to ikebana in primary school when we learned about Japan. The simplicity and asymmetry instantly appealed to me. It seemed so different from anything I’d seen.”

In a class, you’ll learn how to prepare your container, cut stems to precise lengths and consider both form and placement. You are encouraged to be sensitive to the seasons and occasions for which you are creating the arrangement. You may add other leaves or flowers to fill out areas between stems and hide the kenzan.

“The most important thing to know is that the natural beauty of the flowers should be highlighted and not complicated with too many stems,” Khin explains. “I hope students take away an appreciation for seasonal blooms and use them in a minimal way. The best flowers are not too large and are just what’s in season at the moment to reflect nature!”

What’s more, you may also have noticed ikebana influences in more general floristry. Have you seen a bouquet where there are several types of flower, no two the same, some are much longer than others and sitting at different angles? That’s very ikebana!

Sumi-e

A form of drawing using only black ink and white space, sumi-e embodies Japanese aesthetics. This traditional Japanese art is done with sumi ink and handmade paper.

Khin Chong teaching ikebana

Jurga Vilimaite was born into a family of artists and now teaches sumi-e in North London. “Art has surrounded me and formed a ‘way to be and see things’ since my childhood. I gained my Master of Arts in Lithuania, and shortly after that, I joined the sumi-e school of D. Dauksaite, France, where I continued to deepen my skills in sumi-e painting,” she explains.

“My interest was sparked by the minimalism of the tea house, and the beauty of shadows that are cast on its thin, semi-transparent paper walls, as well as the balance between black and white. There is subtlety and meaning behind each action.”

With a long history, many ancient sumi-e paintings also included poetry and, over time, the brush strokes were refined and simplified. The focus is on the quality of the line. Artists use rice paper (washi), a brush (fude), an ink stone (suzuri), and ink (sumi). The art form also uses a piece of felt under the paper, so all excess ink is absorbed.

When you’re learning about sumi-e, Jurga says, “the most important thing is to open your mind and heart to a new form (considered from our Western perspective) – from how to hold the brush, to the composition of the piece and the importance of white space within the painting. I hope that, after the class, students find their inner balance, and find the connection between being confident and in control of their brush strokes, while at the same time embracing the beauty of unexpected brushmarks –that always happens!”

Kintsugi

TV programmes such as The Repair Shop have picked up on the huge trend for repairing everyday objects. To the Japanese, this is nothing new!

Kintsugi is the art of mending much-loved pottery using a lacquer mixed with gold, silver or platinum powder. Its philosophy is to highlight the break, restore the item and treasure it, even with its

flaws. “In Japan, we call it ‘mottainai’ – a Japanese philosophy,” says Iku Nishikawa. “Rather than throwing it away, we use it for something.”

Iku, who moved to the UK from Japan 20 years ago, now teaches kintsugi – see her website, kintsugioxford.com, for details of classes. She explains: “I knew about kintsugi from growing up in Japan, but it was not popular. Then I moved to the UK, and about eight years ago, a friend asked: ‘Can you run a urushi [Japanese lacquerwork] class?’ That’s quite a difficult craft, so I said: ‘How about kintsugi?’ I ran a lecture and workshops at the Ashmolean Museum in Oxford and the Japanese Embassy – and it took off!

Many people come to kintsugi when a muchloved piece of china is broken. “It’s often not valuable in itself but it is valuable to you,” says Iku. “Students usually want to fix their child’s work or something their grandmother left them, but it’s too expensive to send to a mender.”

Epoxy glue is used for the joins, and they are enhanced with the addition of metal powder. “I started to teach how to repair things using epoxy, and it’s something many people can master. We often use brass powder, which is much easier to use than gold.” However, although this technique is suitable for many items it can be tricky to get just right. “If the mend is too difficult or the item is precious, they will often give it to me to mend.”

And yes, there will be visible mends. That’s all part of the art form. “Don’t hide your mistakes or your past,” says Iku. “Don’t hide it, celebrate it!”

For loads of craft ideas to help relax and de-stress, explore our range of upcoming events, courses and partners from woodwork, calligraphy and crochet to painting, music and dancing.

Sumi-e and kintsuki both require you to see things differently

Time to ‘have the talk’

Athlete Joe Appiah tells us about his athletic achievements, and his work raising awareness of prostate cancer

Joe Appiah is an incredible athlete. He’s the world record holder for M50 100m hurdles, top of the M50 rankings for both long and triple jump (2021) and World Masters Athletics gold medal winner in the 100m hurdles and the 4x100m relay in 2022. But he’s so much more than this. He’s also a role model and advocate for men’s mental and physical health.

In July 2021, after learning that black men have a far higher incidence of prostate cancer than men of other ethnicities, Joe was encouraged by a friend to go to his GP for a checkup, even though he had no outward symptoms or family history of the disease. He was diagnosed with stage two prostate cancer, which had reached stage three by the time that he received surgery.

Working with Prostate Cancer UK and NHS England to raise awareness of the disease, Joe has been spreading the word on national media, telling his story and encouraging others to ‘have the talk’. These appearances have had huge results, and many men have reached out to Joe personally to thank him for encouraging them to get checked, and the life-saving early diagnoses that resulted from this.

We spoke with Joe about his incredible story and how CSSC’s funding helped with achieving his dreams.

How do you balance work, social and family life with your training?

I have great support from my family, friends and work. Balancing all of these with my athletics is extremely challenging. It requires a mathematics degree which l haven’t got! To make it all work, l needed to be highly organised and communicate well with everyone.

If someone wanted to get back into sport or perhaps try it for the first time, what would you recommend?

The best way to get involved in any sport is to go and speak to your local club, observe the coaches and talk to them. I’m a member of the Southern Counties Veterans Athletics Club. What advice for taking up sport would you share with others?

Make sure it’s fun and friendly, but also never underestimate yourself. Everyone

Sports and fitness keep my mind occupied with positive thoughts and keep me motivated

is capable of doing incredible things if they put their mind to it. It won’t be easy, but going step by step with self-belief and a plan will get you there. Sport is for all: it has no barriers and has this ability to bring so many people together.

What costs are involved with travelling, training, equipment?

Overseas competitions come with costs: flights, accommodation, spending money, and competition entry fees. Training facilities, track, gym, kit and equipment add to the costs. That’s why I’m so grateful for CSSC funding as an ‘Elite Competitor’ athlete. I’m also a funded athlete with GLL Sports Foundation, which provides free access to training facilities. I very much appreciate all these contributions. How do you mentally prepare for your next challenge?

Challenges must be realistic, stretching but achievable. I prepare by working with my support network to plan the various stages, including training, recovery, massages, competitions and holidays. Mental preparation is important too. I normally say to myself: “If l am doing all this hard work and my rivals aren’t, l have the advantage.”

When you have to dig deep, how do you find that extra strength?

I rely mainly on my ability, my coach, training and self-belief. I am also inspired by a fellow athlete whom I used to train with and who died recently of a brain tumour.

Do you have any personal goals or targets you’re aiming for?

For the upcoming indoor athletics season, my first goal is to be healthy. Once I’m strong, l can attempt the World Masters record for 60m hurdles for age group M50. In January 2022,

Joe Appiah, athlete and health campaigner

Prostate cancer is hardly talked about unless a celebrity dies from it

l ran 8.25secs, and the world record is 8.24secs. I’m also targeting a gold medal at the World Indoor Championships in March 2023 in Toruń, Poland. For the 2023 outdoor season, l’m aiming to get close to or break my 100m hurdles world record of 13.49secs.

Where has your favourite place to compete been?

I would say Daegu, South Korea, in 2017. The stadium and the indoor track were brilliant. I’ve also competed twice in Toruń which is a fast indoor track with great atmosphere. The 2021 senior European Indoor Athletics Championships were held there. Is there anywhere you’d like to compete you haven’t already? My sport has given me opportunities to travel around the world. I’ve been blessed with seeing and sharing experiences with so many cultures and people. However, l would also like a chance to compete in Africa, New Zealand and India.

How do you relax and unwind away from competing?

I like to dance but l don’t tend to do much of this during competition periods. I like to catch up with friends and family for meals, cinema and watching Netflix. My guilty pleasure when relaxing at home is treating myself to Häagen-Dazs ice cream.

How valuable do you find sport and fitness in coping with health challenges?

Sports and fitness keep my mind occupied with positive thoughts, give me something to keep me motivated, and stop me thinking about my condition. I see sports and fitness as my therapy.

I think about my condition every day. It’s been a year and l still have side effects from the treatment.

What advice would you give to your 10-year-old self?

Enjoy life to the fullest. Every day should be a birthday. Continue all your hobbies. Is there any special advice you’d give to men who’ve had terminal or challenging diagnoses?

Do not suffer in silence or alone – please talk to someone. We have great support available in this country, so use it. Take it day by day: small steps and goal setting make a huge difference.

It is difficult. My best friend died from a brain tumour in September 2021, a day after my own surgery, and it was so hard each day talking to him knowing any time it could be over. But the top advice l will give is to try to enjoy each day with your loved ones with the time you have left; let them make you smile and share good memories. And secondly, have the difficult conversation with close family members about your finances. For men, talking about their health can be a difficult step. Do you have any advice for how to start that conversation?

Ask yourself: do you want to live to see your kids get married, grow up, move home, and all those other things? If you do, then it’s important to take control of your body and general health. And remember, the majority of serious illnesses or health problems can be reduced, or you can cut down your risk, with small lifestyle changes: for instance, reducing alcohol, stopping smoking, sticking to a healthy diet, and getting some exercise. Although that appointment for a check-up I made saved my life, health isn’t only about going to the doctor.

Can you tell us more about the NHS partnership campaign called ‘Find the 14,000 men’?

Since my diagnosis, I’ve been working with Prostate Cancer UK as an ambassador to help raise awareness of prostate cancer, especially in the black community. One in eight men in the UK will be affected but if you look at black men alone, this is doubled to one in four. I want to help men take ownership of their own health.

Generally, men don’t go to the doctor, and if we notice something, we ignore it. Prostate cancer is especially a subject nobody wants to talk openly about: we’re embarrassed or we want to be macho or we’re afraid. So while most people will have someone in their family who has the disease, or even died of it, they’re not willing to make others aware to stop them and their families going through the same pain. This is a horrible disease yet it’s seen as a taboo subject.

Women get regular health checks and screening all the time from a young age. For men there isn’t as much obvious

urgency. The PCUK national campaign, which is run jointly with the NHS, aimed to find 14,000 men who didn’t come forward for treatment because of the pandemic and may be walking around with prostate cancer unknowingly. I was one of those people. I didn’t know l had prostate cancer until my friend encouraged me to get tested in June 2021. The campaign led me to appear on BBC Breakfast’s red sofa twice, ITV News, Channel 5, Sky News and BBC Radio 5 Live. I’ve also done an advert for PCUK’s social media pages and in collaboration with the NHS I’ve appeared twice in The Voice newspaper, as part of Black History Month in October and December. What more could organisations do to help people who may be suffering with serious conditions or who have health concerns?

We need to encourage people, so they are not afraid to freely talk about their condition. There should be more awareness and discussions on various health conditions. Prostate cancer is hardly talked about unless a celebrity dies from it. Breast cancer awareness has wide media coverage and yet prostate cancer affects a similar number of people.

If anyone is concerned, they can check their prostate cancer risk via the PCUK website using the simple 30-second risk checker prostatecanceruk.org/risk-checker. Thanks to the campaigns, one million people have now used the risk checker. It’s a fantastic achievement and it has saved so many lives.

If you’ve been affected by anything in Joe’s remarkable story and you’re looking for some guidance or would like to raise money for research, there are loads of really great organisations that can help answer your questions. For example:

l Prostate Cancer UK (prostatecanceruk.org/)

https://prostatecanceruk.org/

l Cancer Research UK (cancerresearchuk.org)

https://www.cancerresearchuk.org/

l Marie Curie (mariecurie.org.uk)

l Macmillan Cancer Support (macmillan.org.uk).

https://www.macmillan.org.uk/

All dressed up with somewhere to go

Just why do marathon runners add to their ordeal with a fancy costume? We asked a few. By Judy

You’ll spot them at just about every race: the witches, the nuns, the toilets, the superheroes and the Santas, standing out among the other runners who are sensibly clad in running tops and shorts.

David Jukes takes a turn as Spiderman

arms.” But undeterred, the next year Thor returned for the same race. “I did it in a different suit and a different wig, which was a bit better. Again it wasn’t too bad running but I needed the

Yorke

Just for one day

Stef Ransley, 47, a learning and development administrator, has run races up to half-marathon distance – but some of her most memorable have been in fancy dress. Stef has twice run the Heroes and Villains race in Hove. Runners do either 5k or 10k dressed as – you’ve guessed it –either a superhero or a baddie.

“The first time I was Robin and the second time I was Bizarro, a villainous alter ego of Superman,” she says. “I bought my costume because I wanted it to look as authentic as possible but also I was quite conscious about things like chafing. I had to be mindful about what material that I searched for. The race was in May – both times in reasonably hot temperatures. Both Robin and Bizarro had capes. Even though there wasn’t a breeze, your cape still billows when you run. You have an element of drag. It’s quite an experience. With Robin, I had an elasticated mask that went over my nose and eyes. Rather than looking left or right with your eyes, you have to turn your head to make sure you don’t trip someone up or run into a lamppost.”

She didn’t actually train in the costume. “I just rocked up on the day, going ‘it will be fine, what’s the worst that can happen?’ It was so much fun. The response from the crowd is fantastic. They all call you by your alter ego’s name: ‘Come on, Robin, you’re doing great’ and ‘Come on, Superman,

Batman’s behind you!’ Even if you’re sweating the costume off, because the atmosphere is so vibrant both from the other runners and the supporters, it makes it like a fancy dress party where you just happen to have to run to the end.”

And Stef has a few words of advice for anyone thinking of running in fancy dress. “Definitely do it because it’s a fantastic experience. But one of my friends was Batgirl and ran in fishnets. I cannot describe what her inner thighs looked like at the end of 10k. For four days afterwards they were red raw. I would wholeheartedly discourage fishnets. Run as a toilet, run as a rhino, run as a dinosaur, run as a superhero, but don’t run in fishnets.”

Getting into character

Dom Hodgson, 35, an entrepreneur from Leeds, has run more than 100 races in

Run in anything

costume. He’s been, among others, Hagrid, King George III, Elsa, Mario, a panda and a princess. “I absolutely hate running,” he says cheerfully. “We’ve raised over £55,000 for charity, and one of the reasons we’ve made so much money is because people know how much I hate it.

“I did a lot of drama at school, and for me it’s about becoming a character. Every year at the Great North Run there are lads who buy the outfits and have never done it before and after a mile they take their heads off. But to me, once you put the costume on, you are that character, and no matter how painful it is, you will wear it to the end of the race. A costume gives you an extra burst because people are really excited to see that. They can see you are putting the effort into it and they shout and they cheer.”

The effort required can be quite considerable, in fact. “The Liverpool half-marathon in a full shark outfit was probably my worst. It was very windy, and the shark costume was not the most aerodynamic. So in some parts of the race I had to lean completely forward as I was running, to try to streamline myself . It was hot and uncomfortable and I fell over. I tripped over a speed bump, which is ironic, because I wasn’t very fast.” There have been other mishaps too. “Running as Tinker Bell was great, but I put glitter all over my face and it was 30 degrees. I was sweating, the glitter

got in my eyes and at the halfway point I had to go to the medical tent.” Then there was the time he and his friends were running in inflatable horse costumes. “We had full cowboy hats, shirts and boots, and we’d go ‘yee-haw’ at the crowd all the way round. But about halfway through, the horses deflated so we were dragging dead horses around.”

Sometimes he gets recognised, “which is weird if I’m in a different costume” and sometimes he doesn’t. “I can be chatting to someone for half an hour during the race in a costume and when the race finishes I take it off and walk past them and they have no idea it’s me.” Regular runners aren’t always amused to be beaten by someone in an animal outfit too. “People get offended if you overtake them and they take it personally. It’s funny.”

And he has some wise words for anyone who hasn’t quite plucked up the courage to run in fancy dress. “Go for it, enjoy it and don’t be self-conscious. If you think people are looking at you, they are, but embrace the fact that they are looking at you and you’re doing something different. There have been several races where I’ve been the only person in costume. But that’s brought joy to the other people running and the people watching because it’s something different. Everybody else is running to beat a time. I’m running to bring some joy. I’m running to make you laugh.”

Spot the superhero...

but fishnets, Stef Ransley advises

Full swim ahead

When CSSC found out Anna Luff and her team were determined to swim the English Channel to raise money for Mind, we were only too happy to help

It all started in 2018 when five swimmers met up at the CSSC National Swimming Competition and got talking. Anna Luff, Ellie Fretwell, John Moore, Ian Cable and Matthew Thomas all love to swim and, as these things tend to do, the conversation naturally went to “why don’t we swim the Channel for charity?” Two years later and many hoops jumped through, the deposit was paid and the date set. At least, that’s what the swimmers thought. No one could have predicted the pandemic – and what other obstacles might lie ahead.

After they finally got the green light, and after months and months of practice, Ian was sadly unable to take part on medical advice. Then, with just one week to go before the big day, Matt also had to pull out because of injury, leaving Anna, Ellie and John with a very difficult decision. Could they keep to their original plan to swim it as a relay team, having dropped from five to three?

But decide they did…and they went for it. At 5.28am on 23 June, Ellie led the team out from Samphire Hoe, just outside Dover, and was first to dip her toe in the water.

Goose fat yes, wetsuits no

In order to have your crossing officially recognised you need to abide by several

rules. In a relay like this, each swimmer must swim for one hour at a time, covering as much distance as possible. The team must keep the same rotation of swimmers throughout, with the next swimmer only starting their stretch once the previous one has left the water. All teams must also be accompanied by a member of the Channel Swimming and Piloting Federation on a specially chartered boat.

There are plenty of other rules too. Swimmers must wear one swimming cap, goggles, and standard issue swimsuit. Wetsuits aren’t allowed, but you are permitted to baste yourself with duck or goose fat (although as the jury is still out as to whether this has any effect, our swimmers decided against

turning themselves into a roast dinner). Swimmers aren’t allowed to touch the boat during their swim and the challenge must start and end on land.

Go with the tide

Miraculously, our swimmers averaged between 2.2 and 2.8 miles per hour. Sustaining this pace throughout the challenge would be a remarkable achievement in just a swimming pool, let alone open-water swimming, but they managed it in these conditions too.

They also had to keep it up for nearly 32 miles. If you go by the map alone, the shortest straight-line distance between England and France is 21 miles. However, that doesn’t take account of tides and currents – and the ‘easiest’ way to swim the Channel is to let these propel you rather than swimming against them. So in practice there’s nearly a 10-mile addition to that original measurement. Our intrepid trio, ably supported by Ian, finally touched down successfully at the Cap Gris-Nez in just 13 hours and 54 minutes. Despite the scale of the task and distance they’d swum, the

challenge ended with a flourish in a sprint finish, just to make sure the team arrived at the correct destination.

Watch it yourself

To achieve this remarkable feat, the team had to endure many challenges and obstacles along the way, many of which started long before they even touched water. They also had to contend with training during a

pandemic and with two members living about as far away from the sea as it’s possible to get in the UK. Add into the mix the challenges of sea sickness, salt irritations, a phobia of deep waters, tidal shifts and dolphins, and it makes the achievement that much more inspiring – and that’s without factoring in the drop from five to three in the team.

To help document the swimmers’ journey, CSSC provided the team with

a GoPro camera. Recording not only parts of the swim but also the stories of Anna, Ellie, John and Ian, the resulting video serves as both a wonderful inspiration to others and preserves a lasting legacy for the team. You can watch extracts from the video via our online version of Podium

All for a good cause

When they were asked why they’d wanted to attempt such a remarkable undertaking, everyone in the team explained that it provided a unique opportunity to challenge themselves. They all find open swimming incredibly invigorating and a real help in improving their mental and physical health. But, as if that wasn’t enough, they were all incredibly focused on others benefiting too, which is why they chose the mental health charity Mind to raise money for.

Undertaking a Channel swim is not a cheap enterprise. Paying for the accompanying boat, official, accommodation and food cost the team several thousand pounds, but they were keen to ensure this was not funded by their charity donations, so paid for it themselves. They set themselves the target of raising £5,000 for Mind – and with a total of over £6,000, they completely smashed it.

Congratulations!

l If you’ve been inspired to take on a unique challenge like Anna, Ellie, John and Ian, please let us know how CSSC can help.

l Not only might we be able to help you with funding, but with our unique blend of experience, contacts, partners and opportunities, we might just be able to lighten your load.

L-R Colleagues Anna Luff, Ian Cable, John Moore and Ellie Fretwell from the Land Registry

Having a quick lie-down isn’t just for a holiday siesta or when you’re feeling poorly. It turns out that regular napping can reap real rewards.

By Susan Wallace

You snooze, you…win

If a friend or colleague recommended a free, enjoyable way to boost your efficiency in the office and out of it, you’d probably leap at the suggestion. So next time you’re working from home, why not take some of your lunch break with your eyes shut? Done right, a well-planned, even pleasurable nap can work wonders for boosting your wellbeing.

Scheduling 20 minutes – the optimal nap length, according to research – into your early afternoon is not just for preschoolers, postretirees, holidaymakers languishing in luxury, or wimps; 40 winks can genuinely assist powering productively through the rest of your day – in work and play.

Sleep is for the strong

Chronobiology is the study of circadian rhythms, which is basically the way we’re biologically wired to tick – physically, mentally and with regular behavioural changes through our daily, 24-hour, repetitive cycle. And sleep is an essential part of this. The chance for the body to restore and repair is vital (it’s no wonder Shakespeare called sleep ‘nature’s soft nurse’).

Professor Russell Foster, who has the wonderful title of Professor of Circadian Neuroscience at the University of Oxford, and is also the co-author of Sleep: A Very Short Introduction, explains: “There are two really key regulators of sleep. One is the body clock, which tells our physiology and behaviour when it is a good time to be awake or asleep.

A game of two halves

If you’re one of the many people who have an ‘anti-nap’ (you’re waking in the middle of the night), don’t let this concern you. It’s totally normal to wake up in the middle of the night – and stay awake for a good chunk of time, too. In fact we’ve always done it, historian Roger Ekirch explains. “Until the modern age, most households had two distinct intervals of slumber, known as first and second sleep, bridged by an hour or more of quiet wakefulness.” It’s only these days we’ve started to think of this as a problem, but it’s what we’re programmed to do. “Many people wake up at night and panic, but I tell them what they’re experiencing is a throwback to the bimodal sleep pattern,” Foster adds. So go with the flow, and schedule in a compensatory snooze later on.

“The other is the intuitive part about sleep, often called sleep pressure. This builds up the longer you’ve been awake and then dissipates when you are asleep. So the clock and sleep pressure act

together to determine when we sleep and how long we sleep.” But it’s not a perfect-running system: Foster and his colleagues have found that many of us are programmed for an after-lunch slump, whatever we’ve eaten (though a big lunch won’t help). This is because, even though our body clocks are on full awake mode, we’ve built up a fair bit of sleep pressure, and that can knock us out before our systems get back in sync and we perk up again.

“We’re designed to have a smaller sleep in the early afternoon. If you’ve had five hours the previous night, and then a short nap now, you’ll wake up refreshed for the rest of the day,” says sleep neuroscientist Professor Jim Horne. Dr Audrey Tang, author of The Leader’s Guide to Mindfulness, adds: “Research indicates that having a nap can help with any sleep deprivation and enhance performance. A 20-minute nap in the afternoon provides more rest than the same nap in the morning. Lack of sleep causes problems with cognitive function and performance. None of us function at our best when feeling tired, stressed or with brain fog.”

Many of us are programmed for an after-lunch slump, whatever we’ve eaten

One size doesn’t fit all

Of course, napping might not be feasible – or even advisable – for you. If you’re feeling the slump of jet lag, for instance, it’s often better to power through. “Staying up to adjust to the new time zone will actually help your natural circadian rhythm normalise,” explains Dr Tang.

Unless you’ve got a very tolerant employer, you’re unlikely to find it’s an option in the office environment either – or you may simply be having one of those days where a proper lunch break just isn’t going to happen. In that case, an online meditation or mindfulness exercise through CSSC life, the holistic wellbeing platform, might be a suitable alternative –and taking a few minutes for one of those could help recharge you for the afternoon’s important meetings and deadlines.

If your office day makes a proper nap impossible, try spending a few minutes doing a mindfulness exercise

And although napping is a supercharged sleep aid – in Horne’s view, a 20-minute snooze can equate to an hour’s extra night-time sleep – it’s not the solution to overall sleep deprivation. If you’re exhausted all the time during the week, take a serious look at how much sleep you get at weekends or on holiday (small children and other disturbances permitting, of course!), and do what you can to adjust your usual patterns accordingly. (Yes, that may mean cutting your evenings shorter – but think how much better you’ll feel overall.)

But if you do want to try it, set the alarm for 20 minutes (that’ll be enough to get you rested, without sinking into grogginess-inducing deep sleep), draw the blinds or curtains, and get yourself into bed. (Tip: if you drink a cup of coffee beforehand, the caffeine should kick in at just around the right time to get you up again.) Then shut your eyes, relax… and give your afternoon productivity the boost it needs, without lifting a finger.

l If you’re having trouble sleeping check out our wellbeing platform, CSSC life. It’s packed with loads of really useful tips, tutorials and strategies for improving your sleeping patterns, boosting your energy, eating better and exercising in bite-size chunks.

Lisbon

Longing for a minibreak? Head to Lisbon, the historic capital of Portugal.

By Sally J. Hall

Set on the River Tagus, with stunning views and meandering streets, Lisbon is a hip and welcoming city and a surprisingly good choice for those looking for a fun, low-key weekend away, especially if you’re a foodie. Relax and enjoy the scenery without worrying about where your next delicious meal is coming from – or about anything else, really!

A bit of everything is on offer

Lisbon is one of the most interesting cities you can visit for a weekend break, as it has a bit of everything: historic neoclassical buildings and picturesque squares, combined with a plethora of museums and galleries, plus easy access to river walks and beaches. It also gets more sun than anywhere else in Europe, making it more likely that your trip won’t be blighted by rain. Despite being on the Atlantic, there is a Mediterranean-like emphasis on fresh food and spending time outdoors with friends, and in the evenings you’ll find locals sipping a coffee, a glass of vinho verde or a cocktail on a cafe terrace in one of the squares. The city is also famous for its music scene; in particular, the traditional folk singing known as ‘fado’, which you must hear for yourself. It is performed outside and inside the restaurants in the

Alfama district and evokes feelings of love, longing and sadness.

Though an earthquake and a subsequent fire destroyed much of Lisbon in 1755, some of the original buildings survived and many others were restored. You can visit the oldest bookshop in continuous operation, the Livraria Bertrand (built in the 1700s), and immerse yourself in history as you ride on a traditional wooden tram around the winding streets up to the São Jorge Moorish castle set on the hilltop overlooking the city. And do stop off at one of the restaurants, cafes and bars along the way. Though Lisbon had only one Michelin-starred restaurant in 2015, there were 36 by 2022, and the restaurant culture is strong.

Sights to see in the capital

Make sure you take that tram to the top of the hill to see the 11th-century São Jorge castle, then walk back down the winding streets, taking in the

São Jorge castle (above) and Jerónimos monastery (right)

jacaranda trees and the highly decorated ceramic tiles on the buildings as you go. Take the local train along the river to Cascais, a former fishing village with excellent beaches that has become a tourist favourite – and was also home to the former King Edward and Mrs Simpson, who lived in a luxurious villa there during the War. Visit the Unesco-listed Mosteiro dos Jerónimos, a cloistered monastery once lived in by monks of the order of St Jerome, built in the 1400s. Drink in the art at the Museu Calouste Gulbenkian, which houses a collection of Western and Eastern works. Shop in the Mercado da Baixa, with its stalls of local produce, and then experience late-night jazz at the Hot Clube de Portugal. Have coffee on a terrace on the Praça do Comércio, the neoclassical

square fronting the Tagus, and plan your next kitchen design in the tile museum – the Museu Nacional do Azulejo. For the geeks, take in the electricity museum, housed in the former Tejo power station, which tells you the fascinating history of power in Portugal and makes you realise how much of this forward-thinking country’s energy comes from renewables.

l Before booking your European break, check in with CSSC savings and type ‘Holidays’ into the search bar. You could get up to 7% cashback with some great operators like onthebeach.co.uk or lastminute.com and save yourself enough for a meal out.

Something for everyone, including vegans: eating and drinking your way around Lisbon

A DINNER TO REMEMBER

Plano, Rua da Bela Vista à Graça 126, 1170-059 Lisbon

If you’re looking for a meal for a special occasion, this contemporary, Michelinstarred restaurant serves the cuisine of Trás-os-Montes, the native region of its chef.

It pours heart and soul into regional cuisine. They offer a choice of two tasting menus with either five or nine courses, so don’t have a big lunch earlier!

PLANT-BASED PORTUGUESE

Ao 26 Vegan Food Project, Rua Vitor Cordon, 26, 1200484 Lisbon

This is a well-known vegan restaurant that’s great for an interesting meal after you’ve spent the day pounding the streets, and it’s on a picturesque, narrow street that has the comforting

clang of trams outside all day long. It also helps you get to know Portuguese food a little better in a veganised style, as it offers plant-based versions of local specials such as bifana, a sandwich filled with a seitan version of a pork steak, vegan cheese and mushrooms. They have vegan fried ‘tuna’ and an ‘octopus’ salad; or go for something more familiar like the tofu burger or even a ‘cheese’ platter. The desserts are delicious too, if you still have room.

BREAKFAST (AND LATER)

Zenith Brunch & Cocktails, Rua do Telhal, nº 4A, 1150346 Lisbon

If you’re looking for a great breakfast place, this cafe has lots of delicious treats including all kinds of different pancakes, fresh juices and smoothies, fruit, granola and yoghurt and protein shakes to replenish nutrients you may have lost the night before singing along to fado. They also have a signature egg dish, Eggs Zenith, featuring

Tins, trams, art and architecture

poached eggs on toast with crispy ham, avocado, cherry tomatoes, onions, hollandaise sauce and Iberian salad. That should set you up for a long day’s sightseeing: and if you’re dropping in later, there are cocktails too.

JUICE TO KEEP YOU GOING

YAO Pressed Juicery, Largo Dr. António Sousa Macedo, 4, 1200-153 Lisbon

Grab a quick pick-me-up at YAO, where they press their juices for maximum flavour and nutrition. Try a mixed

juice or a smoothie like the banana and almond butter variety – all are made with plant milks and have options like matcha and chai. Great to fuel you up for the climb to the São Jorge castle.

MUST-HAVE TARTS

Pastéis de Belém, Rua de Bélem 84-92, 1300-085

Lisbon

The Portuguese custard tart, or pastel de nata, is a thing of beauty and you really only appreciate its great flavours when you eat one fresh from the oven in the country

IF YOU DO ONE THING

Visit the tower at Belém, at the mouth of the Tagus to see the fortification built to protect the estuary from marauding pirates and invaders. Look out to sea and dream of the New World.

IF YOU TRY ONE THING

Lisbon is famous for fresh seafood, so try the grilled sardines. Bring some home in one of the beautifully decorated tins, available in most shops.

WHAT TO PACK

Stout walking shoes – it’s a hilly city and best seen on foot.

WHERE TO STAY

The chic LX Boutique Hotel will make you a great vegan breakfast (just let them know in advance) with plant milks, vegan cheese, yoghurts and spreads. For a luxury break, try the Four Seasons Hotel Ritz Lisbon or the Hotel da Baixa, or alternatively, go self-catering in an apartment on Airbnb.

GETTING THERE

You can fly to Lisbon from most UK airports. Portugal’s official airline, TAP, flies from Heathrow, Gatwick and City in London and also from Manchester and the new route from Dublin; other airlines fly direct from Bristol.

Taking the eco route? Take the Eurostar to Paris and then travel via Barcelona and Madrid to Lisbon, perhaps stopping for a night or two along the way.

WHAT TO READ

Fancy some travel-appropriate literature? Try Night Train to Lisbon by Pascal Mercier or A Small Death in Lisbon by Robert Wilson.

where it comes from. Try one (or more) of these gooey, flaky custard tarts in the Pastéis de Belém (whose owners never travel together in case the recipe is lost to an accident) and enjoy a cup of coffee and a sweet treat. Be prepared to queue!

IF YOU’RE SELF-CATERING…

Look for the Minipreço, Bom Dia or Pingo Doce grocery stores for essentials. Then top up with a visit to the Time Out Market in Cais do Sodré for something more special and pop to JNcQUOI on Avenida da Liberdade for other gourmet treats. There are a few Biomercado stores sellng organic ingredients and foods, and STŌ Mercearia in downtown Lisbon offers Portuguese products in its grocery store and gourmet space.

Test of strength

As a competitive weightlifter, you are literally on a pedestal. And sometimes you don’t go home with the medal you hoped for. By Jodey Hughes

I’ve been weightlifting now for 10 years. It’s certainly a big investment for just three minutes on the stage. So, you can just imagine how it might feel to not get a return on that investment, which was what happened to me when I represented Scotland at the 2022 Commonwealth Games.

It didn’t go to plan and I didn’t end up registering a total, which was hard for me to swallow because I would have pushed for a medal position.

Yet I also loved the journey just to get there. I loved the training and the hard work – and the biggest reward for me was being selected to represent Scotland at the Commonwealth Games for the second time in an incredibly competitive sport.

You have highs and lows, and you have to work incredibly hard for the highs. Typically, the highs are what you hear about, but it’s the lows that help build your character. It’s where you learn, adapt and become stronger, and I think you need the lows to fully appreciate how those highs are earned.

with it and I was out there most days, which is why I think I made the games. I did things to make my training environment more appealing and comfortable. I decorated for Christmas, and hung plants and pictures on the wall in the summer. And my colleagues have been unbelievably supportive, allowing me time off in the lead-up to the games to train and mentally prepare.

Typically, the highs are what you hear about, but it’s the lows that help build your character

I work as the Deputy Head of Campaigns for HM Revenue & Customs Debt Management. I primarily support individuals and businesses with tax debts. The pandemic, as you can imagine, was incredibly tough for us, as we had to completely reshape our business – and on top of that I had all the additional worries about nutrition, sleep, exercise, avoiding injury and so on.

Training through the winter months

After sitting for long periods (often 15-hour working days) and then attempting to do heavy training I did have a real problem with motivation over those cold, dark winter months. My joints were sore, I wasn’t eating properly, I wasn’t exercising, it was so cold, wet and dark, and training was a struggle. I even considered quitting.

What got me through was knowing I had somewhere to train (my old shed) and my own equipment, which both Revenue & Customs Sports and Leisure and CSSC supported me with. I stuck

As if competing wasn’t stressful enough, we had the extra pressure of staying healthy and Covid-free. We had regular PCR testing, and testing positive would have likely meant that I wouldn’t be able to compete. I was incredibly worried about catching Covid and I had effectively self-isolated in the weeks and months leading up to the event. When you’re preparing for such a monumental event, having doubts about whether you’ll even be able to go is the last thing you need – it’s always in the back of your mind, but you need to stay positive because that can really help with your preparation.

Stepping out onto the stadium

Competition day was surreal. Having lived there for a short time, I’d been dreaming for four years about how it would feel returning to Birmingham in front of a home crowd. My competition was in the evening, so I was able to have a long lie-in; I had my hair and make-up done in my hotel, and I was able to stretch and practise my mindfulness training during the day, with a nap squeezed in. In the days leading up to a competition, I tend to have a social media blackout. I have a few weightlifting and inspirational videos that I watch, but I very rarely post. I reserve this time for mental focus and visualising perfect lifts. A big part of weightlifting is mental training alongside the strengthy stuff.

I wasn’t able to have any water or food on the actual day because of my weight cut, but the day before I had a whole jar of Nutella (the giant jar), which is gram for gram the lightest thing you can eat with the most calories with very little sodium, which is

Jodey celebrating a successful snatch attempt at the 2022 British Championships. This lift qualified her for the Commonwealth Games

something I have to cut down on because it makes you retain water.

When I entered the stadium, I was welcomed by so many people who were there to support me. My family and friends all had Scotland tops or pictures of me! I haven’t had the courage yet to watch back the footage of the competition, but I’ve been told the sportscaster described my supporters as the loudest in the room. I can well believe it!

When it came to competition time, I was warming up really well. The lifts felt good and light and then it was my turn to go out. I elected for a weight that I can hit every day in training. So I went out for my first attempt…and I missed it.

I wasn’t aggressive, I wasn’t snappy and I wasn’t present. It didn’t feel like I had turned up. The stage felt different. There were fireworks, a big crowd and it was electric. It was a far cry from what I was used to, where I’m training all alone, in silence, in a back room somewhere, to this massive stage which felt so good but oh so different. I wish I had been able to do a few practice lifts on the stage before the competition, but that’s weightlifting! It’s one of the few sports out there where you’re not able to warm up on your field of play – and let me tell you, it would certainly make a difference if you could.

After missing that first lift. I felt OK with it. I was disappointed, but I quickly moved on to working out how I would correct the movement. I had two minutes to recover, gather my thoughts and refocus. Then I came out for my second attempt. I corrected the movement, locked out my arms but I landed off balance and I didn’t end up securing the lift.

This is when I started to get really anxious. I had one last attempt and if I didn’t make this lift, I was out of the competition. I kept telling myself that this is where I thrive, performing under pressure, but I just felt drained and completely exhausted.

I went out for my last attempt, and it wasn’t anywhere near where it needed to be. I walked off the stage, completely vacant, drained and

emotionless. It took me about 15 minutes after that to process what had happened, and then I broke down in hysterical tears.

I was thinking about letting everyone down: my coaches; friends; family; sponsors; the Commonwealth Games team; the country; and myself as well. It’s a huge investment made over years by so many people and I felt that I had let everyone down.

Learning to move on from this

After the competition, I pulled myself together and went out to see all of my family and friends who had come to watch. They picked me up and helped me realise that I hadn’t let them down, and they gave me one of the best nights of my life. I don’t know what I would have done without them there to support me. It took me days to process what had happened. I couldn’t even bring myself to look at my phone.

I felt really empty, lonely and I really struggled to

Top left: : Jodey and some of her supporters after the competition. Left: Jodey and husband, Paul Hughes, who is also her conditioning and nutrition coach and a fellow civil servant, supporting her every step of the way

come to terms with what happened. The tricky part was that I had all of my eggs in this one basket. I had dreamed that this would be an amazing competition, I would have a Commonwealth medal around my neck and it would be the pinnacle of my career. I had planned that this would be my last competition and I would then retire.

I had no other goals. I felt that being a weightlifter was part of my identity. Who was I without weightlifting? What was I going to do with all my spare time? How would I remain strong and healthy? Would I be interesting and appealing to others if I wasn’t a weightlifter? All this and more filled my head for days afterwards.

I was struggling with an identity crisis, but I was lucky enough to have Team Scotland, who were brilliant with support from their specialists. I went to see a sports psychologist to help me understand why I was feeling this way and to see a way forward.

New year and new goals

Since the Commonwealth Games, I’ve been working on my new goals, to cut down a weightlifting class (49kgs). It’s a tough one but I love a challenge!

A big part of weightlifting is mental training alongside the strengthy stuff

I want to set new British records and perhaps qualify for a world championship. I would be representing GB if I did, and it would be another notch in my belt. I’m also spending a lot of time with my friends and family doing things I wasn’t able to do over the last few years. Some weeks I’ve taken extra rest days to do things other than weightlifting, and I haven’t even felt bad about it. I have a new love of training and have even done a few fun competitions to help me practise hitting most of my lifts without the pressure of having to qualify for something. The last few years have been intense, so I’ve got a new way of looking at weightlifting.

They helped me see the feeling I was experiencing was a form of grieving. I did an exercise which looked at what I thought my strengths are – and even without weightlifting, I was still all of those things. The team helped me set new goals and have a focus beyond the games. They are some big goals, but I know that I’m not ready to retire and I’ll keep going with the sport for as long as my body allows it.

I’ve had the opportunity to speak at a number of schools recently, which I love doing. I talk about hard work; failing being part of the process; positive selftalk; and kindness.

It’s been really lovely to be back to training and normality. I’ve learned a lot about myself, and although I still would have loved a successful Commonwealth Games outcome, I wouldn’t change a thing!

Above: Jodey’s ill-fated attempt at 71kgs at the Commonwealth Games

Remember those sports and pastimes we took part in as kids? Well, you can learn to enjoy them again as an adult. From things you can do at Saturday morning municipal gyms, like trampolining, rock climbing, gymnastics and racket sports, these activities are due for a revival for those of us who want to engage in something fun that we loved when we were younger. Outdoors, there is more to choose from, with fun sports such as pitch and putt and go-karting – or just rollerskating. Pick your retro sport!

Trampolining

This is an easy and convenient way to get your endorphins flowing and work some muscle groups, too. It’s good for cardiovascular strength, improves your endurance, and helps relieve stress – mainly because it’s such fun! It also helps improve your balance and coordination, which has recently been claimed to help avoid dementia in later life. If you don’t fancy bouncing in front of the kids at the leisure centre, you could invest in a gym in your garden. Even a mini trampoline in your home can be useful, and there are lots of online exercise classes to help you improve your fitness levels.

l Check out the ‘trampoline’ section at british-gymnastics.org/england/

Rock climbing

If you’re the type of person who likes to take a challenge to the next level, this is the ultimate sport. You can start in a small way, since many leisure centres and gyms now boast climbing walls suitable for beginners. Once you have

Back to my youth

Take up some retro activities to get fit and enjoy sports again.

By Sally J. Hall

Bounce back with a trampoline

mastered the technique, you can join a climbing club and tackle both indoor and outdoor climbs, taking in some of the country’s best-known mountains and peaks. You’ll learn about the gear you need and the precautions to take while in a supportive group. This sport builds strength all over your body, but especially in your arms and legs, and it’s ideal for those suffering from stress. When you’re climbing, you can think about nothing except where your next hand- and footholds are, and the troubles of your work and home life are left behind.

l Read more about climbing at thebmc.co.uk

Skating

Forget those fiddly little adjustable skates you had to strap onto your ordinary shoes; today, you can lace your feet into proper boots – a bit like ice-skating boots but with wheels – and you’re off. Research has shown that rollerskating is a comparable cardio

workout to cycling, and you’re working your core and lower back muscles (always a good thing) along with your leg muscles too. You might want to be careful at your local skate park, but nothing’s stopping you zooming along the paths of your usual local park –and yes, you can book lessons too. Or, of course, indulge in the ultimate cheesiness of a roller disco…go on, you know you want to.

Racket sports

Most leisure centres offer squash, badminton and tennis classes and have groups that organise informal competitions. Getting started couldn’t be easier, with group lessons or one-to-one sessions. Bat-and-ball sports focus on coordination, especially hand-eye, and they improve your reaction times and stamina — all qualities that can be useful in your work life, too. If these sports aren’t for you, there are lots of variations such as real tennis, volleyball, racquetball and table tennis (or, of course, padel tennis –

about which we’ve got a full feature on page 14). Even a swingball in the back garden can help you perfect your return service.

l See more at lta.org.uk, badmintonengland.co.uk and englandsquash.com

Gymnastics

This is truly a discipline where there is something to suit all tastes. It covers

artistic and aerobic gymnastics, trampolining gymnastics, GymFit, disability gymnastics, tumbling and aerobic gymnastics. Adult classes are very inclusive, and whether it’s your first handstand or vault, or whether you have been practising for years, you’ll be shown the correct techniques and encouraged to push your body while staying safe. You’ll gain flexibility and control and may well improve in other sports you do too.

l Discover more at british-gymnastics.org

Pitch and putt

The love child of golf and arcade games, this is a fun activity that probably puts you in mind of seaside resorts, where holidaymakers shoot balls through tunnels and into windmills. However, there are many large, grassy pitch and putt courses around the country where you can play with three clubs, one of which must be a putter, and practise getting those little balls into holes in the

lawn. Developed in Ireland during the 20th century, it’s now played in dozens of countries around the world and even has an international governing body. The maximum hole length is 90 metres, and the course length doesn’t usually exceed 1,200 metres. You may see it as a stepping stone to playing golf, or you might decide it’s a sport that you want to take further, become proficient in and play in tournaments.

l See more at club-noticeboard.co.uk/ bppa/index.php

Go-karting

Karting may remind you of childhood machines made from soapboxes and bicycle wheels, but there are plenty of commercial karting tracks around the country where you can race against other enthusiasts; and, of course, the famous Red Bull race is now an annual and very popular event. Karting is good for improving your reaction times and for increasing your spatial awareness –it might help you improve your driving too (though that’s debatable, given that you take different routes through corners than you would on a public road!). Some use it as a gateway sport into motor racing, and many of our Formula One stars began on the karting circuit. It’s ideal as an office team-building exercise or for special events like hen and stag parties where two teams can race against each other. Some locations even have off-road tracks and quad bikes.

l Find your nearest track at https://uk-go-karting.com/

CSSC offers loads of opportunities to get involved in these and many more sports and activities, which you may have assigned to more childish times. But there’s a reason why kids love these sorts of activities so much – it’s because they’re fun. And that’s as true today as it was 40 years ago.

Type ‘trampolining’ (or any other sport you’re interested in) into our search bar to find a great value venue near you. If you can’t find what you’re looking for, why not contact your local volunteer to arrange a taster day?

Gymnastics offers something for everyone