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🏃‍♂️🧠 Did you know? Exercise isn't just good for your body—it has become one of the most strongly supported lifestyle ap...
16/09/2026

🏃‍♂️🧠 Did you know? Exercise isn't just good for your body—it has become one of the most strongly supported lifestyle approaches for improving symptoms of depression and anxiety.

When you exercise, your brain and body respond in several ways at once. Physical activity influences neurotransmitter systems involved in mood regulation, increases blood flow to the brain, and stimulates signaling molecules released by working muscles that can communicate with the nervous system.

Regular movement can also improve sleep, energy, stress regulation, and confidence, creating multiple pathways through which exercise can support mental well-being.

And the research is getting harder to ignore.

A major 2024 systematic review and network meta-analysis published in the BMJ examined 218 randomized trials involving more than 14,000 people with depression. Exercise produced meaningful reductions in depressive symptoms, with walking or jogging, yoga, strength training, and dancing among the approaches showing particularly strong effects.

More recently, a 2026 umbrella review in the British Journal of Sports Medicine combined evidence from 63 reviews, covering more than 1,000 studies and nearly 80,000 participants. Exercise was associated with significant reductions in both depression and anxiety symptoms, with aerobic exercise showing especially strong effects.

What's fascinating is that the benefits weren't limited to one perfect workout. Different forms of movement showed positive results, suggesting that the best exercise may ultimately be the one you can actually maintain consistently.

💡 Try this: Start with something manageable—a brisk walk, short strength session, cycling, swimming, dancing, or a group class. You don't need an intense training program to give your brain the benefits of movement.

🧠 Your brain isn't separate from your body. Every time you move, you're giving your nervous system another signal that can support your mental and physical health.

Could exercise be one of the most accessible tools we have for supporting mental well-being?

This will be the route for Thursday 17th September From Leggers. On canal to 1st lock then right on canal. Come off cana...
15/09/2026

This will be the route for Thursday 17th September
From Leggers. On canal to 1st lock then right on canal. Come off canal at Forge Lane. Go right to mini roundabouts then left on Thornhill Rd. Go left up Fall Lane and at top cross road and go up Temple Rd to Heckmondwike Rd then go right into Crow Nest Park by the mansion house. Go round the lake, like at parkrun then out of the bottom gate, down Cemetery Rd and left down Webster Hill. Go right on Mill St West, past Asda and straight across on Mill St East back to
Meeting at leggers for a 6:30pm start
As always everyone welcome to join us 😊

Sometimes the best way to reduce joint pain isn’t more movement.Isometric exercises involve creating muscle tension with...
15/09/2026

Sometimes the best way to reduce joint pain isn’t more movement.

Isometric exercises involve creating muscle tension without moving the joint. Research suggests these holds can temporarily reduce pain signals around irritated tendons and joints, often providing noticeable relief within minutes.

Why it works:

• Creates tension in the muscle without repeated joint movement
• May decrease pain sensitivity in the affected area
• Helps maintain strength while reducing aggravation
• Commonly used in rehabilitation programs for tendon-related pain

A simple approach:

• Hold a position for 30–45 seconds
• Use a moderate effort level (not maximum intensity)
• Perform 3–5 sets with short rest periods
• Stop if pain becomes sharp or significantly worsens

Examples include wall sits, split squat holds, calf raise holds, and plank variations.

While isometrics can help manage symptoms, they are not a complete solution. Long-term recovery usually requires progressive strengthening and addressing the underlying cause of pain.

Another fab fit for all Thursday with the Road runners 💛❤️🖤 Well done guys 😊 See you all next week Same time , same plac...
10/09/2026

Another fab fit for all Thursday with the Road runners 💛❤️🖤
Well done guys 😊
See you all next week
Same time , same place , with a different route !
Everyone welcome to join us 😊

The route for this Thursday 10th September will be a lap of Rectory park Meeting at leggers for a 6:30 pm start As alway...
08/09/2026

The route for this Thursday 10th September will be a lap of Rectory park
Meeting at leggers for a 6:30 pm start
As always everyone welcome to join us 😊

Another lovely route for us to play out in this evening , in our beautiful countryside , thanks to Dewsbury Road runners...
03/09/2026

Another lovely route for us to play out in this evening , in our beautiful countryside , thanks to Dewsbury Road runners 🖤❤️💛
See you all next week , same time , same place with another fab route 😊

This will be the route for Thursday 3rd September From Leggers we will go Left on Mill St East to junction with Savile R...
02/09/2026

This will be the route for Thursday 3rd September
From Leggers we will go Left on Mill St East to junction with Savile Rd then go right. Go right by Wickes then right again to Sands Lane. Go on Sands Lane, under the viaduct and to far side of the playing field. Go up path to Preston St, go right then take path on the left up through the woods to Long Lane. Go right down Long Lane to the bottom then left up the dirt track and continue straight up here. Turn left and follow the flat cap route in reverse across the fields to the greenway. Go left down greenway and through the tunnel back to the Leggers
Meeting at leggers for a 6:30pm start
As always everyone welcome to join us 😊

This is a great stretch for the outer thigh and side of the hip, especially if walking, running, or sitting a lot leaves...
29/08/2026

This is a great stretch for the outer thigh and side of the hip, especially if walking, running, or sitting a lot leaves that area feeling tight.

To do it, cross one leg behind the other, keep both feet planted, then reach one arm overhead and lean your body to the side. You should feel the stretch running along the outside of the hip and thigh, sometimes even up through the side of your body depending on how you set it up.

It can feel awkward at first, and that is normal. You do not need to force a huge side bend. Just find the line of tension and breathe into it. And if your hips and lower body generally feel stiff, comment “Routine” and I’ll send you my free 7-minute mobility routine.

Hold for about 30 seconds, then switch sides. This is one of those areas many people ignore until outer knee or outer hip discomfort starts showing up 😊

Almost nobody trains the front of their lower legs until they start dealing with shin splints, weak ankles, or feet that...
29/08/2026

Almost nobody trains the front of their lower legs until they start dealing with shin splints, weak ankles, or feet that get tired too easily.

Lean your back against a wall and place your heels on the floor slightly in front of you. From there, lift your forefoot and toes up toward your shins while keeping your heels down. Hold that top position, or repeat controlled reps if that feels better for you.

You should feel the muscles working along the front of your shin. It is a simple exercise, but it can help build the kind of lower leg strength that supports walking, running, balance, and ankle stability. And if you want more full-body work like this, comment “10” and I’ll send you my Full Body Mobility Program, currently 50% off.

This is also a great one to sneak into your day while brushing your teeth or standing around at home. Small exercises like this can do a lot over time 😊

One of the Most Useful Core Exercises You Can DoCore training is not only about crunches and planks.When you carry a hea...
28/08/2026

One of the Most Useful Core Exercises You Can Do

Core training is not only about crunches and planks.

When you carry a heavy kettlebell on one side, the weight constantly tries to pull your body sideways. Your job is to stay tall and resist that movement.

That trains your core in a way that transfers directly to everyday life. Carrying groceries, luggage or anything heavy on one side requires the same kind of control.

Keep your ribs stacked over your hips, walk normally and avoid leaning away from the weight.

Start with around 30 seconds per side and choose a weight that challenges you without changing the way you walk 😊

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