Getting Active

Why is being active important

People are less active nowadays, partly because technology has made our lives easier.

Many of us drive cars or take public transportation, machines wash our clothes and we often entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, household chores, shopping, and other necessary activities are far less demanding than for previous generations. An average adult spends 7 hours of the day sitting down.

Inactivity is described by the Department of Health as a "silent killer." Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Not only should you try to raise your activity levels, but you should also consider reducing the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys, and sitting down to read, talk, or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke, and type 2 diabetes, as well as weight gain. So it is important that we add physical activity to our lifestyles to avoid being too sedentary.

Getting more physically active can have a range of benefits, not only for our physical wellbeing but also for our mental wellbeing. The Department of Health recommends that you get at least 150 minutes of moderate-intensity activity into your week; this is any activity that raises your heart and breathing rates, for example, brisk walking. It is also recommended that you add at least two muscle strengthening sessions into your week; this could be structured weights, but also carrying your heavy weekly shop could count. There are lots of ways in which we can add more activity to our everyday lives that don't require extensive equipment or expensive gym memberships. Making small changes to our everyday routine, such as taking stairs instead of lifts, parking a little further away from our workplace, or getting off public transport a stop early, can really help us get more activity into our everyday lives.

You can find out more information about physical activity on the NHS Better Health website here. Please see below for what is on offer within the trust.

Departmental Staff Health Checks

The staff wellbeing team offers you and your department free health checks.

What does it involve?

You can access a 2-hour slot for approximately 15–30 members of staff to have our team check their cholesterol, blood pressure, body fat content, body water content, BMI (including height and weight), and receive lifestyle advice and signposting.

Interested?

Email us at  nuhnt.staffwellbeing@nhs.net.

Please note that the department organiser is responsible for coordinating the booking, releasing their staff, and booking or allocating a room for the health checks to be conducted successfully.

Getting Better Quality Sleep

We know that among the numerous challenges faced by NHS staff, difficulties in getting adequate and good quality sleep are particularly significant and can have a real impact on our wellbeing.

This can be due to the irregular and demanding nature of shift work, disruption to our circadian rhythm due to working night shifts and also due to work related stress.

There is a range of support available for NUH staff including:

Getting Better Quality Sleep Seminars

Join members of our Specialist Staff Wellbeing Team for a 90 minute interactive seminar focusing on getting better quality sleep. During this session various aspects relating to sleep and routine will be explored including lifestyle factors and psychological approaches. It will also include a mindfulness practice. 

These sessions are available on request. To request a session for your department email us at nuhnt.staffwellbeing@nhs.net.
 

FREE Unmind App

The Unmind app is free for NHS staff until 31st December 2025 and has a range of information and tools to support better sleep.

This includes:

Sleep Skills
Pre-bedtime tools to promote sleep including sleep hygiene routines, body scan techniques and exercises such as progressive muscle relaxation, gratitude practices, relaxing deep breathing, self compassion sleep aids and work related anxiety reduction.

Sleep Education
This section of the app covers the science behind good sleep including information on optimising sleep, maximising short sleep, understanding sleep and improving your sleep as a shift worker.

Sleep Sounds
Ambient music for deep sleep including nature sounds, music, gentle ocean waves, space sounds and other help for overstimulated brains.

Yoga before bed
A range of short yoga practices designed to be done after work and before bed to promote restful sleep. You can also find out about our NUH Yoga sessions which are held both in person and virtually.

Bedtime stories
Immersive tales to help you drift off that are between 15-45 minutes long

To sign up to Unmind, use your NHS email account. You can then access Unmind on a computer, or download the app from your app store onto your phone. 
 

Every Mind Matters

You can sign up to Every Mind Matter’s Sleep Programme for free. You will be sent sleep tips via email as part of a 6 week programme. These tips cover topics such as creating your perfect sleep sanctuary at home, setting wind down alarms and more.

Sign up to the Sleep Programme here.

Yoga and Pilates at NUH

Desk Yoga

Join us in some regular desk yoga to sooth and calm your day (with new MS Teams links below). Your instructor will be Sarah Wall.

Every Wednesday, 11:45am-12:00pm . 

Every Friday, 8:15-8:30am .

Join by clicking the links above.

By joining this online link, you agree that the teacher (Sarah Wall) is not responsible for any injuries or harm that may occur, and you agree to rest, come out of a pose, or use an easier option as instructed for your ability and personal needs. You agree to follow the instructions as given and taught and to always listen to your body.

In-person Yoga sessions at City Hospital

Join Giles for some calm and quiet yoga sessions, with your first session free! Over at City Hospital, evening yoga runs every Tuesday from 5:15-6:15pm at Sherwood Hall. All you need to do is turn up with your mat and some water, and our amazing instructors will do the rest!

In-person Yoga sessions at QMC

Join Caroline every Thursday from 7-7:45am in the Staff Wellbeing Room, D Floor, East Block. Yoga at QMC

£4 per session (first session free)

For more information, contact Caroline at caroline.watkins5@nhs.net  

Pilates (QMC)

Physio-led Pilates with Rhi 

What is Pilates?

Physio-led Pilates is an excellent full body and mind workout. It is a combination of posture recognition, flexibility, breathing, balance and core strengthening exercises within a group setting. Pilates works on core strength, but also targets the entire body, improving balance and encouraging correct movement patterns.

Why Physio-led?

A qualified Physiotherapist will lead the class, ensuring that the exercises are not only safe, but also specifically tailored to address any individual limitations or injuries.  

Rhi is a Band 6 MSK Physiotherapist with 11 years post graduate experience and qualifications in APPI Pilates Matwork Level 1 and 2. She currently works for the Staff Physiotherapy Service between QMC and City Hospitals.

Class details

Tuesdays 4:30-5:30pm

Staff Wellbeing Room, East Block, D Floor

£7 a session

Please bring a bottle of water and your own Yoga/Pilates mat to the class

NUH Staff Members only

Staff Wellbeing Walks

Join us for a leisurely walk during your lunchbreak - alternating each month between QMC and City Hospital.

Walking is one of the simplest yet most effective ways to enhance your overall wellbeing. It requires no special equipment, can be done almost anywhere, and offers a multitude of benefits for both physical and mental health.

Mental Health Benefits

  1. Reduces Stress and Anxiety: Walking releases endorphins, known as the "happy hormones," which help alleviate stress and anxiety.

  2. Improves Mood: Consistent walking has been linked to improved mood and can help decrease levels of depression and anxiety.

  3. Promotes Better Sleep: Physical activity, especially in natural light, helps regulate sleep patterns and improve the quality of sleep.

Physical Benefits of Walking

  1. Improves Cardiovascular Health: Regular walking strengthens the heart, reduces the risk of coronary heart disease, and improves circulation. Just 30 minutes a day can significantly bolster heart health.

  2. Aids Weight Management: Walking burns calories, helps maintain a healthy weight, and can prevent obesity. It's a gentle way to incorporate physical activity into daily routines.

  3. Helps boost Vitamin D levels: Getting out into the sunshine can help us boost and maintain our Vitamin D levels which can help keep our bones, teeth and muscles healthy 
     

Social and Environmental Benefits

  1. Encourages Social Interaction: Walking can be a social activity. By joining us on a Wellbeing Walk you can spend time with colleagues and make new connections within the trust.

  2. Connects You with Nature: Walking can also provide an opportunity to enjoy nature, which can have calming and rejuvenating effects.

Upcoming wellbeing walks

Wednesday 7 May
QMC (meet outside the EENT entrance)
12-12.30pm
Book your place here

Wednesday 4 June
City (meet outside Trust HQ)
12-12.30pm
Book your place here

Wednesday 2 July
QMC (meet outside the EENT entrance)
12-12.30pm
Book your place here

Wednesday 6 August
City (meet outside Trust HQ)
12-12.30pm
Book your place here

Exercise Classes

Glow Beatz Exercise Classes at QMC

GLOW Beatz is a fun and simple all-inclusive exercise class that uses glow sticks, club lighting and music in a darkened environment.

Lucy from Nottingham Children’s Hospital is a trained instructor who will be running classes every Wednesday evening in the Wellbeing Room at QMC (D Floor, East Block).

It costs £4 (plus a one off charge of £3 for reusable glow sticks if you want them).

You can book here. You will also need to complete a short questionnaire on this link before your first class.

Couch to 5k Courses

We can run Couch to 5K courses on request. This is a ten-week walk/run programme that takes staff members from having never run before to being able to run 5K non-stop. It is run by qualified and experienced leaders who have a wealth of knowledge about physical activity and running.

To express interest in joining the course, contact  nuhnt.staffwellbeing@nhs.net.

Staff Gym (QMC)

Staff Gym at QMC

Staff can use the free gym at the Physiotherapy Department, Leengate Building, QMC, on Mondays and Tuesdays from 4.30pm-7.00pm.

We have a wide range of cardiovascular equipment, weight machines, free weights, and conditioning equipment. Qualified and friendly staff are available during each session to offer support and advice.

Staff must have an induction prior to using the gym, but this can usually be arranged on the day; just ask one of our staff members to set you up. 

Booking is essential; book your slot here.

Bollywood Style Dance Classes

NUH is offering a programme of dance sessions for staff. 

Bollywood dance is the dance-form used in Indian (Hindi) films. NUH staff member, Chitra is volunteering to teach Bollywood dancing with different styles at City Hospital.

Bollywood dance is a fusion of various Indian classical, folk, and contemporary dance forms that originated in the Hindi film industry based in Mumbai, formerly Bombay, India. Bollywood dance has its roots in traditional Indian dance forms and has undergone a significant transformation over the years.

The dance session is inclusive and places are limited so booking essential. Please cancel your place if you can no longer attend to allow others to book on.

Please book your place using your NHS email.

Next sessions:

City Hospital, Sherwood Hall 1
6-7pm

Friday 28 March

Friday 23 May

Friday 20 June

Book your place here

Feedback from previous classes:

“Chitra makes learning a new style of dance fun and interesting.”

“Chitra is a brilliant dancer and brilliant teacher, and the session was well tailored to everyone who attended. We all had a wonderful time.”

“Really enjoyed learning the dance steps, it was fun and I had such a good time, thank you Chitra”

Cycling to work and Dr Bike maintenance scheme

Cycle 2 Work Scheme

Did you know you have an amazing Cycle 2 Work scheme where you can save 32% off a brand new bike? The scheme runs every other month, with the choice of a 9 or 12-month scheme for NUH Staff. 

Dr Bike Maintenance Sessions

Get free maintenance for your bike and get it up and running again with our Dr Bike professional. Spare parts can be provided at an additional cost. 

Dr Bike Slots are designed to give the time needed to do a basic check of the bike and address any minor issues such as tightening brakes, tuning gears or fixing a puncture.

The purpose of the scheme is to help keep you cycling to work. For this reason we ask people to only book in a bike that they regularly ride to work on.

You will be asked to show your staff ID when dropping off your bike. University of Nottingham Staff can access a similar service via UoN Sustainability.

Book on to any of the sessions here

Physical Activity Seminar

The staff wellbeing team runs a 40-minute physical activity seminar that explores the risk factors associated with 21st-century sedentary lifestyles, what the benefits of physical activity can be, and how much physical activity is recommended. We will also explore simple ways to start and incorporate more physical activity into your daily routine to improve general health and wellbeing. We run this session periodically, and we can also run this session for your department.

For more information, contact nuhnt.staffwellbeing@nhs.net.

Pedometer Challenges

Look out throughout the year for Trust Briefings and the monthly Staff Wellbeing newsletter for details on our upcoming pedometer challenge events; they are a much loved part of the staff wellbeing programme and encourage some friendly competition between challenge teams!

Next competition: June 2025

Showers and changing facilities at NUH

At QMC, there are male and female changing facilities available on the D-floor, just around the corner from the wellbeing room. Towels are provided.

To access these, please contact nuhnt.cycling@nhs.net for the code, or call 0115 924 9924, extension 84771.

Other Getting Active Resources

There are lots of online resources available to help you stay fit and active. If you're working from home, try to do some exercise every day to keep your brain ticking over. If you are physically at work, then try to balance rest with some exercise on the days you aren't working. Some recommendations are:

Lots of people find using tracking apps a helpful resource when getting physically active, and there are many available, such as Strava. However, it is important that we don't compete too much with other people and that we are kind to ourselves. The main thing is just getting out there and doing it!