#BePartofSomething this Summer!

Welcome!

At Sport Aberdeen we are inviting you to #BePartofSomething this summer! All through the summer holidays we will be bringing you lots of exclusive member-only opportunities to have fun, get active and be part of your amazing Sport Aberdeen community.

This booklet will help you to plan out the activities that you would like to take part in, as well as providing you with health and wellbeing tips and advice to help you to make the most of your Sport Aberdeen membership over the next seven weeks.

Our health and wellbeing matter more to us than ever so let’s take steps this summer to make it a priority, make time for ourselves and feel good!

Member Days We are delighted to be able to offer exclusive access to our totally FREE programme of events for Get active members and their friends and family this summer.

Each member can sign up for one event and take up to three guests along, all for free.

Book quickly - once the spaces are gone, they’re gone!

Activity

Venue

Date

Ice Skating

Linx Ice Arena

Friday 2nd July

Zumba UV Glow Party

Get active @ Sheddocksley

Thursday 8th July

Footgolf

Hazlehead Golf Course

Wednesday 14th July

Sprint and Pump Double Challenge

Get active @ Jesmond

Tuesday 20th July

Ski or Snowboard Taster

Adventure Aberdeen Snowsports

Friday 30th July

80’s Beach Party Express

Get active @ Beach Leisure Centre

Monday 2nd August

Tennis Open Day

Aberdeen Tennis Centre

Saturday 14th August

Ice Skating

Zumba UV Glow Party

Footgolf

Sprint & Pump Double Challenge

Ski or Snowboard Taster

80’s Beach Party Express

Tennis Open Day

Visit our webpage at sportaberdeen.co.uk/member-days for more information and booking links.

Feel good this summer...

Summer Planner Get active this summer! Plan out when and how you will get active– there is so much to choose from!

Don’t forget that as well as our exclusive member days we also have swimming, gym, fitness classes, ice skating, tennis, golf, snowsports, adventure days, stand up paddleboarding, canoeing and even more!

Walking

Why not take advantage of the long, light days and throw in some walks or even a jog or run if that’s your thing – remember to plan your rest days too.

1 Activity:

2

3

4

5

6

7

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Even light forms of exercise have been scientifically linked to reducing anxiety and depression, and many people will agree that there is a definite jump to your step after completing a daily step count goal.

Wk 1

FITNESS INSTRUCTOR MICHAEL’S TOP TIP:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Wk 2

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

10,000 steps is an excellent goal to set for someone trying to look after themselves both physically and mentally. An average one-mile walk should take between 15 to 20 minutes, giving you around 2,000 steps, which is well on your way to 10,000 a day!

Yoga

Wk 3 Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

When you take part in yoga, your brain releases different chemicals that not only help you relax but also lower your stress and anxiety levels including dopamine, oxytocin, serotonin, and endorphins, each of which functions in its own way to help you feel better. The perfect way to restore body and mind.

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

We have Yoga classes available for you at Get active @ Jesmond, Get active @ Sheddocksley, Get active @ Beacon, Get active @ Kincorth and Get active @ Peterculter, included with Get active 2-5 memberships. If you would like to bring a friend along for free, have them head to sportaberdeen.co.uk/memberships to register for a free guest pass!

Wk 4

Wk 5

FITNESS INSTRUCTOR LEE’S TOP TIP:

Wk 6 Activity:

Wk 7

“Even just a 30-minute walk can have a really positive impact on your mental and physical health. Why not create a routine and challenge yourself to a walk on your lunch break?”

Activity:

Activity:

Activity:

Activity:

Activity:

Activity:

“We offer yoga classes across five of our venues and we welcome all fitness levels from beginner upwards. Why not give it a go and create that balanced mind and inner peace.”

Running Whether you are a seasoned runner or would consider yourself a novice, now is a great time to lace up those trainers and soak up that blue sky on a run or gentle jog.

Although running is the perfect solo activity, and many people enjoy some alonetime to escape a hectic schedule, a lot of us find inspiration and encouragement from running with a partner or in a group. Exercising with others can provide some muchneeded motivation and a sense of community.

LEE’S TOP TIP: “Jogging and running is something that people of all fitness levels can enjoy. Start off slow, be realistic with your expectations. For beginners or people coming back after a break, give the Couch to 5k programme a go, there are loads of free plans to download online.”

Similar to walking, the benefits of getting out in the fresh air can’t be beaten. However, if that’s not for you and you prefer the comfort of a gym, all our fitness venues offer top of the range, easy to use treadmills. If you would like to talk about a running programme, or just need some advice, our friendly venue staff are always happy to help and can even provide you with a free fitness plan to meet your goals.

Hydration The brain is 75% water, so it makes sense that a thirsty brain isn’t going to be a happy one. Research shows that drinking enough water can reduce the risk of depression and anxiety. And even mild dehydration takes its toll on our health: losing just 1% of body mass, which might occur as part of everyday living, can lead to a dip in mood and anxiety.

MICHAEL’S TOP TIP:

HIIT High-Intensity Interval Training (HIIT) routines are short and easy to follow so you can squeeze in these mood-boosting fitness bursts without scheduling your whole day around it. HIIT sessions can help to balance hormones, key to this is its power to stimulate happy hormones including serotonin.

LEE’S TOP TIP: “Keep things simple and scale everything to your ability. If done correctly, the beauty of HIIT is that your metabolism is elevated for hours post session, meaning you’re burning those calories at a higher rate throughout the day or night. If you’re a morning person, give it a bash first thing, you’ll reap the rewards of the energy it provides throughout your day.”

HIIT / HIIT Step classes are available at Get active @ Jesmond, Get active @ Sheddocksley, Get active @ Beach Leisure Centre and Get active @ Peterculter, included in Get active 2-5 memberships. If you would like to bring a friend along for free, have them head to sportaberdeen.co.uk/memberships to register for a free guest pass!

“Drinking two litres of water throughout the day should be your starting point. Try to make this part of your go-to routine. When you add in exercise however, you want up this amount. As you move, your body sweats to keep you cool. Make sure you replace this by drink plenty.”

Meditation The word ‘meditation’ may conjure up visions of statue-like posing for hours on end, with whale music playing in the background accompanied by the occasional clang of an ancient bell. Sound familiar? Think again. If you’ve never tried meditation before, now might just be the perfect time to try something new.

Meditation can take many different forms but essentially you are allowing yourself to step away from life’s many distractions and stresses and instead focus on a calmer and more relaxed version of you. Using meditation techniques, such as mindfulness, is scientifically proven to have positive mental and physical effects when practiced regularly. Benefits include helping with anxiety, reducing stress and reducing distractions.

If you are not sure where to begin, there are many apps available to help get you started including Headspace and Calm, or visit nhsinform.scot for more information and resources.

Free!

Fitness Plan for Members Would you like advice and support to meet your personal health and wellbeing goals this summer?

Our friendly, trained staff would be happy to put together a personalised fitness plan just for you, completely free of charge.

Simply ask at reception next time you are in one of our fitness venues.

find us online

sportaberdeen.co.uk