GO SCANDI | SAVE MONEY | HELP YOUR MENTAL HEALTH | PUBLISH A BOOK
CLIMB INDOORS | TRY TRAMPOLINING | VISIT A MUSEUM | GET OUTDOORS
RAISE MONEY FOR CHARITY | GO GAMING | MAKE ART | KEEP FIT FOR FREE
“They do actually work. My blood test from the GP says so! My Cholesterol DROPPED significantly within the first month of taking them.”
Mrs Hales, December 2022
“High levels of LDL cholesterol can increase the risk of heart problems.” Dr Hilary Jones, GP & Medical Advisor to Healthspan
Contributors Contents
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.
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.
Flic Everett lives in the west Highlands of Scotland, and enjoys walking with her two dogs. She is the author of the Edie York cosy crime series: A Report of Murder, Murder in a Country Village and Murder on Stage
Podium editor Richard Hemley
Commissioning editor Radhika Holmström
Art editor Mark Richardson
Copy editor Cordelia Lilly
Publisher Gaynor Garton
Published by Square7 Media Ltd., hello@square7media.co.uk
5 Get through winter the Scandinavian way From skiing to saunas, try a new approach to the season
8 Cut your costs... without cutting your standard of living (with CSSC’s help!)
11 Environ-mental health
Do something for the planet, and help yourself too
14
Play time Everyone can benefit from a hobby that makes the world a more beautiful place
16 The only way is up If you fancy the idea of rock climbing, you don’t have to head to the mountains
21 Passport to peace of mind
How travel insurance could make all the difference to your next holiday abroad
22 Winter wellbeing Mind and body tips for making this winter a good one
25 Your kicks for free With the cost of living on everyone’s mind, how can you stay fit without splashing the cash?
Bouncing back: see page 36
28 Game on Online gaming can be a force for good –and for making friends too
32 Could counselling be right for you? If you keep saying “I’m fine” but not feeling it, there’s help available
35 Watching out for your wellbeing The work of the Charity for Civil Servants
36 Bouncing back Want to try a fitness activity that’s easy on the joints, and fun too? Trampolining could be what you’re after!
39 Bushara’s blog A great family day out at the River & Rowing Museum
40 PIY: publish it yourself How a writer turned her Podium feature into a published book, with stepby-step recommendations
42 Life cycle The stories of cyclists who got on their bikes and kept going....and going some more
46 CSSC at the London Marathon Meet three runners who took part in this year’s race for charity
48 Market forces Try combining your Christmas shopping with a city break
Get outdoors: see page 11
Welcome to Podium
Richard Hemley
Hello, and a warm welcome to your autumn issue of Podium. That’s right, folks. September is here again after what has felt like a particularly packed summer of sport. The season’s firm annual favourites like cricket, motor racing, tennis and sailing were surpassed this year by the spectacular quadrennial events of the Euros, Olympics and Paralympics.
The men’s football team and the Olympic and Paralympic teams, across all sports and disciplines, represented Great Britain with tremendous pride, honour and distinction. A huge CSSC congratulations to everyone who took part in these events. If you know any members who visited or even competed in the Olympics or Paralympics, we’d love to hear their stories.
To follow on from this spectacular summer of sport, we’re hosting our very own sporting extravaganza, including a men’s and women’s rugby tournament this September and a football tournament in November, again for both men and women. Both these represent a fantastic opportunity to showcase the nation’s best amateur talent and hopefully inspire you all to give one, if not both, a go. Don’t worry if you missed the opportunity to sign up. These tournaments are just the start of CSSC’s new line-up of sport. So watch out for loads more unique opportunities coming your way.
As the seasonal pendulum swings back to shorter days and less clement weather, with the reassuring inevitability of an old friend, I find myself contemplative of what’s to come for the remainder of the year.
If you’re anything like me, you’ll have a few important dates in your calendar. Maybe a few birthdays, special events or rites of passage to celebrate. Perhaps you’ve saved some annual leave, or maybe you’ve held off your main holiday for the last months of 2024 and you have something really special to look forward to. Howsoever you intend to spend the remaining weeks of the year, remember it can be those unexpected, unplanned trips, days out or opportunities that turn out to be the most memorable and rewarding. And with that in mind, keep an eye out for some fantastic one-off opportunities coming your way throughout this year and next from CSSC, for some truly magical moments.
We hope you enjoy your member magazine. However, if you prefer not to receive Podium, you can opt out of emails at editor@cssc.co.uk Until the next time, stay curious.
Richard Hemley, Editor
Climbing page 16
Cultivating plants page 22
Cycling page 42
Christmas page 48
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Get through winter the Scandinavian way
Instead of dreaming of the south this winter, try heading north instead – at least in your habits. A Scandinavianstyle winter may be a lot more enjoyable than you think.
By Flic Everett
In the UK, dreading winter is as normal as drinking tea. It’s just what we do – because the soggy, chilly months ahead, when it gets dark at 4pm and stays that way till mid-morning, are not a cheering prospect. But it doesn’t have to be like this. We can learn a lot from our Scandi cousins in the far north, who have it even colder and darker. The difference is they love the winter season, and actively enjoy it.
“Embracing winter positively can significantly help boost mental health by fostering a sense of acceptance and enjoyment, rather than dread,” psychotherapist Kamalyn Kaur (kamalynkaur.com) says. “Adopting a proactive approach – engaging in winter activities, enjoying the outdoors, and finding cosy indoor pastimes – helps maintain physical activity, social connections and a sense of purpose,” she goes on. “This shift in mindset transforms winter from a time of potential isolation and stagnation to a season of unique opportunities and wellbeing.”
Are you ready, boots?
Scandinavia and the Nordic countries are home to some of the world’s sportiest populations. Almost everyone skis, skates, walks, runs, cycles or swims. But while we may not have easy access to ski slopes, and there’s a certain lack of frozen lakes in the UK, we can all walk our way through winter. Nordic walking, with poles, is particularly good for us. Not only does it tone up the arms, chest and back as well as the legs, but it also eases strain on the lower body, and raises the heart rate because using poles
Pole walking is a gentle workout as well as a great way to
helps to propel you along faster. The poles work on flat ground or hills, and are great in icy weather for keeping you stabilised.
Nordic walking also boosts circulation, keeps you warm, provides a very gentle full-body workout, and builds stamina. What’s more, it burns up to 20% more calories than normal walking. All you need is walking boots and a set of poles.
Get started: check out nordicwalking.co.uk for advice and the CSSC walking community for local groups and opportunities near you.
If you’re interested in becoming a walk leader, gaining recognised qualifications, get in touch with your Volunteer Team Leader (VTL) for advice. And remember, our partner OS Maps has all you need to walk the Scandi way.
Do you want ice in that?
Winter or ice swimming is not for the fainthearted (in any sense), but those who do brave the frozen or partly frozen lakes generally emerge bursting with endorphins.
In Lapland, the Scandinavian Winter Swimming Championship takes place each February, organised by ‘The Happy Friends of the Cold and Dark’. The name says it all – and studies suggest that the benefits include improved mood, lowered inflammation and increased immunity.
But do bear a few things in mind. It’s essential to have a ‘buddy’ – someone to watch you and time how long you’re in. It’s also wise to check with your GP before attempting to swim in freezing cold water, and if you’re a beginner, join an outdoor swimming
club, rather than go it alone. Acclimatise gradually, starting with under 30 seconds the first day, then building up to a few minutes. It’s sensible to wear a winter wetsuit, earplugs and a woolly hat. Learn to breathe properly through the shock, and never start to swim before your breathing has regulated.
Get started: join outdoorswimmingsociety.com for groups, support and advice. If you want the benefits without the swimming, try a portable ice bath – for under £100 you can jump into a tub in the chilly comfort of your own garden.
Join the club
Astonishingly, almost half of Sweden’s 9.4 million population belongs to a sports club or team. That’s a lot of people swimming, running, skiing, skating and competing. A recent study by womeninsport.org found that, in the UK, sports clubs are often perceived as ‘dominated by men’, and too competitive, and inflexible. But joining a group of like-minded types offers motivation to keep turning up, a social network, accountability and a way to stay fit during winter without skiving off because it’s chilly. The Scandinavian and Nordic countries have hundreds of exercise-oriented clubs, and see group activities as a key part of life, partly due to their cultural connection between being active and appreciating nature. Being with others, out in nature, is a serious mood booster, so…join the club. (And single-sex groups are allowed.)
Get started: explore CSSC’s MyGymDiscounts for a local gym, sport centre or studio that’s right for you.
Head downhill...fast
Skiing is a huge part of life in Scandinavia. Sweden has over 100 ski resorts throughout the country, while 23% of Norwegians are regular skiers. The UK as a whole offers fewer opportunities – until you head north. Skiing is a regular winter pastime for Scots, with Glenshee in Aberdeenshire offering 25 miles of runs over four different mountains, and the wellknown Aviemore attracting skiers of all abilities, while Glencoe and the new Nevis Range, in Fort William, offer skiing and snowboarding with spectacular views.
Not only is skiing a full-body workout (a combination of aerobics, endurance and resistance
Transform winter to a season of unique opportunities and wellbeing
You don’t have to go as far as Scandinavia to try skiing – there are plenty of opportunities in Scotland too
training which boosts circulation), it even improves cell health and rejuvenates arteries, according to studies from Paracelsus Medical University in Salzburg. It’s only advisable to ski in a dedicated resort, with full instruction for beginners – but a Scandi-style day on the slopes offers enormous benefits to physical and mental health. And what’s more (as part of the mental benefits) – it’s fun too!
Get started: go to snowsportengland.org.uk to find clubs and resorts and contact your local volunteer or VTL to arrange an organised trip.
Get your skates on
In the Scandinavian countries, it’s normal to skate on frozen lakes. In fact, archaeologists have discovered skates in Finland dating back to 3000 BC made of animal bones, allowing ancient Finns to glide down the frozen rivers and lakes.
Do not try this at home, however, because seldom do our waterways freeze solid, and there’s every chance you’ll fall through the ice. Instead, to enjoy the benefits of a Scandi-style skate, head to your nearest rink, or take advantage of the
temporary rinks in many UK cities over Christmas. It may not be the full outdoor experience, but you’ll get the reward of enhanced flexibility, improved leg and core muscles and a cardio boost – while burning around 200 calories an hour. Remember, too, that Scandinavians skate from toddlerhood, and you may need a tiny bit of practice before you’re whizzing round the ice.
Get started: if you’re serious, invest in fitted skates – and check out iceskating.org.uk to find a rink and lessons nearby. What’s more, many Christmas markets host temporary ice rinks towards the end of the year, offering fantastic sights, sounds and smells of the season, while you soak up the atmosphere. See our feature on page 48 for more!
Turn up the heat
Not every winter activity has to involve being cold! The sauna is a major aspect of winter life in Scandinavia, and while in the UK we may not stretch to having our own home cabin, plenty of gyms and leisure centres offer the bone-warming heat of a sauna session. In Finland, where they originated, almost everyone has a sauna – and in fact the Finns laugh at the Swedes for preferring their saunas slightly cooler. For most, 60-80°C is optimum. The longer you sit, the hotter the experience, so beginners should take it easy, leaving before the heat builds. Benefits include sweating out toxins, improving circulation and muscle relaxation, and easing aches and pains. A 2019 study from the University of Seoul found significant improvement in lower-back pain for sauna users. If you opt for a cold plunge after your sauna, this can lower inflammation, and improve oxygen levels (but if you have any heart, blood pressure or respiratory issues, always take advice from your GP first).
To sauna the Scandi way, get in there with friends, and use it as a great opportunity to socialise somewhere warm. (And no, you don’t have to be naked. Swimwear or a towel is perfectly acceptable.)
Get started: you’ll find all the information and sauna locations you need at britishsaunasociety. org.uk, where you can match up your sauna with a great value CSSC gym.
If you want to sample the Scandi way of life first-hand, do investigate a holiday through our partner, Crystal Ski Holidays. And you can book your rental equipment through SkiSet.
Cut your costs…
…without cutting your standard of living. Personal finance specialist Rosie Murray-West has some practical advice we can all consider
The rising cost of living has affected us all, and unless you’ve received an inflation-busting pay rise, it is likely you are feeling the pinch every month. Fortunately, there are things that many of us can do that will allow us to cut costs without noticing deteriorating living standards. Here are five of the most effective.
Our cashback rates are some of the best, and you can see the cashback accumulate in real time
1 Do a household bills audit
Nearly every household bill has risen in recent years, but in many cases you can cut costs by switching supplier. Broadband and mobile phone contracts are some of the best ways to save money but keep the same level of service.
“Even today’s ‘value’ packages across broadband and mobiles offer better value than they did five or 10 years ago – so many customers who haven’t switched in many years could effectively upgrade their package but pay the same or less,” says Sabrina Hoque, telecoms expert at comparison site Uswitch.com.
It may be harder to save money on your energy bill, but in some cases, you may be better finding a fixed-rate energy deal; or, if you have an electric vehicle to charge, explore switching to a deal that offers you the option of cheaper electricity during the night.
To check whether you can find a cheaper broadband deal, use a site such as Broadbandchoices.co.uk, Uswitch.com or Gocompare.com to find the best deals in your area. Check the satisfaction ratings for providers as well as the price and the speed of the broadband they offer: and also check whether you are free from your current broadband contract before switching, as you may otherwise be charged exit penalties.
It is a similar story with mobile phone contracts. The cheapest offers available are for those who only require a SIM to put in their own device, and there are many available with a good level of data at under £10 a month. Check before you switch whether the provider you choose has good coverage, allows free roaming in Europe (if that applies to you) and the length of the contract. Again, you can use a comparison site such as Moneysupermarket.com or Comparethemarket.com to find the cheapest deals.
If you’re looking to upgrade your mobile tech, see if you could get up to 60% off a refurbished device with our partner MobileAdvantage, the sustainable tech store. You could even get more than you think for trading in your old devices – and you’ll be helping to recycle, saving the planet as well as saving some cash for yourself.
2 Get cashback on all spending
If you can get cashback on spending you are making anyway, you will have more money in your pocket at the end of the month. Sign up to our retail portal, CSSC savings, and ensure that you explore our offers every time you shop in store or online and you will find your cashback pot adds up surprisingly quickly. Our cashback rates are some of the best around, and unlike some other cashback sites, you can see the cashback accumulate in real time and transfer the money into your account or onto a store card within just a few days. You can get up to 10% cashback off top brands and retailers. And if you were going to purchase these items anyway, it’s like free money. You can save up that cashback for a whole year and put it towards special occasions like Christmas or birthdays.
Simply download the easy-to-use CSSC savings app and whenever you’re about to make a purchase, either in store or online, check the app by typing in the retailer’s name or the type of product that you are buying and you’ll get an instant list of connected retailers and savings.
3 Tackle your biggest bill – your mortgage
While interest rates have risen in recent years and higher mortgage payments are inevitable for many of us, if you’ve chosen to remain with your lender once your mortgage deal ends you are likely to be paying over the odds, while if your mortgage deal is coming up for renewal you should take steps now to cut costs.
Deasha Waddup, mortgage broker from Power Mortgages, says that simple steps such as improving your credit rating can get you a better deal. Bear in mind that it may also be prudent to overpay your mortgage a little if you can if it means that lenders see you as a better bet and offer you more attractive deals at remortgage.
Switching your current account is easy and worth investigating
Deasha advises everyone to look at different providers when they come to the end of their current mortgage deal. If your current rate is ending in the next six to 12 months, our partner RateSwitch may be able to help. RateSwitch offers a free, unique service which monitors mortgage rates in the months leading up to your renewal date. They’ll help you secure the deal that’s right for you, either with your current lender or elsewhere. And as a CSSC member you could get up to £500 cashback if you switch.
4 Streamline subscriptions
As streaming services have proliferated, many of us find we have many subscriptions going out every month; and it’s worth doing an honest audit of whether you really are using them. “If you subscribe to multiple streaming services, cutting down to one may be a straightforward way of saving hundreds of pounds per year,” says Carla Morris, financial planner at wealth manager Brewin Dolphin.
Savings can add up. Figures from investment site Wealthify suggest that on average we save £15.50 a month when switching our TV subscriptions, which is worth having. And if you decide you do want to keep a service, bear in mind that you can often also shave off costs and keep the service by opting to downgrade your subscriptions. For example, opting for a Disney+ service with adverts will drop the cost to £4.99 a month or just under £60 a year, compared with the Premium service that costs £10.99 a month or £109.90 a year, if paid up front. Spotify has a free service if you are happy to listen to adverts; or by dropping from a family plan to an Individual plan where only one device can stream at once you can save £8 a month.
5 Switch current account and credit card
Your bank makes money out of you, but you can make money out of it too and increase the amount you have in your pocket.
Many banks will pay you a cash bonus to switch your current account to them, and you can do this multiple times to make money. Some will offer extra perks such as free cinema tickets, a free Disney+ subscription or a fee-free overdraft to sweeten the deal. You can also make money by signing up for credit cards that offer points on spending, which can be exchanged for shopping vouchers, free flights, or other perks.
Bank-switching deals are introduced and withdrawn frequently, but you can find a list of the current deals on the Moneysupermarket.com site. However, don’t do this without some research! Andrew Hagger, financial expert at website MoneyComms, says that the bank-switching deals can be lucrative, as long as you check the small print. In some cases, customers are being offered as much as £200. “The cash freebies remain attractive,” he says. However, he adds, “For example, do you have to pay in a minimum credit each month? Does the account come with a monthly fee, and what does the proposed new bank charge for an overdraft or using your debit card abroad?” Make sure you’ve investigated all of these.
Finally, check on the Moneyfactscompare.co.uk website what rewards the big credit card providers are offering. As one example, the American Express Everyday cashback card offers 5% cashback for the first three months, capped at £100. The card has no fee. But if you do choose a card for the rewards, bear in mind that these cards often have very high interest rates – so it’s vital to pay it off every month. “Set up automatic payments to ensure you never miss a due date,” recommends Christian Blunden, credit card expert at Uswitch.
With CSSC there are thousands of ways to save on everything you need, from groceries, insurance, holidays, electricals, sportswear, gyms, home furnishings, treats to loads more. If you’re looking to save, make CSSC savings your first port of call.
Environmental health
Help yourself and help the planet at the same time! It could leave both of you in a much better state. By Flic Everett
Anyone can struggle with mental health at some point: whether it’s a burst of anxiety, a period of depression, or a debilitating, ongoing condition. And while there may not always be a quick fix, multiple studies show that being in nature, and helping to improve the environment – or pitching in to save our planet in any other way – can offer a significant boost to mental health.
In fact, a report from 2020 found that, based on figures from the Wildlife Trusts, the NHS could save more than £635 million a year by encouraging patients into nature-related health and wellbeing initiatives, while the Government announced a £4 million investment in ‘green social prescribing’, aimed at
improving mental health via schemes involving walking, community gardening and growing food. A further government survey found that 90% of people said being in nature was ‘good for their mental health’.
Building on the benefits
We already know the benefits of volunteering, whether that’s for CSSC or another organisation. And, as counsellor Georgina Sturmer explains, “When the results of our volunteering efforts benefit nature and the environment, this adds to the feel-good effect, helping us to feel more positive and hopeful, and boosting our sense of wellbeing.” Being out in nature, she adds, can provide a sense of perspective, too.
“It offers the feeling that we’re part of something bigger than ourselves, which can be helpful if we struggle with anxiety or negative thoughts. Experiencing nature with all our senses helps us to feel grounded. It gets us away from the demands of the workplace and from the endless notifications on our devices.” In fact, she points out, it also helps divert us positively from doomscrolling through reports of climate change and planetary doom. “It can make us feel more optimistic about the future.”
There are a thousand and one ways to help the planet, whether you can spare just an hour a month or make a daily commitment. Here are some ideas to get you started…
Winging it
Native bird populations are in steep decline. By helping to support birdlife, you’ll get time outdoors and the joy of
watching them use the facilities for eating and nesting that you’ve provided for them (and see our feature on birdwatching in the last Podium too).
The British Trust for Ornithology (BTO) currently has over 40,000 volunteers who record birdlife for wildlife population surveys, which then inform policymakers and conservationist organisations on the state of UK birdlife. Whether you’d prefer to check your garden or head out in groups to CSSC’s partner the Wildfowl and Wetlands Trust, you’ll be welcomed. The BTO also provides training courses so you’re up to speed.
The RSPB suggests creating a ‘nesting box street’, where each house commits to attracting swifts, swallows and starlings with a box. Or simply put one up yourself to encourage declining populations – and enjoy watching the visitors!
Wild and free
You may already have tried ‘No Mow May’ to encourage birds, insects and mammals back to gardens. But rewilding encompasses everything from releasing Scottish wildcats and beavers in the Cairngorms to planting meadow flowers to attract bees in your suburban patch of garden.
And volunteering to help rewild the UK is similarly varied: species monitoring; habitat restoration; educating others on environmental issues; or simply chucking bee-bombs into your
garden or pots to encourage pollinating insects.
The charity Rewilding Britain has lots of suggestions for getting involved – and remember, the natural world starts just outside your door. A 2022 report from the Zoological Society of London (ZSL) pointed out that private gardens – along with public spaces like parks and less obvious areas like railways – are all key locations where rewilding can contribute to making a real difference.
Pick and play
If you have a decent pair of gloves, a bag and a stick, you can become a committed litter picker. With over two million bits of litter dropped a day, according to Public Health England, volunteers are always needed.
There are hundreds of local groups to join in with, or you can go it alone – but if you do, be sure not to use your bare hands.
Moving around, bending and stretching are great exercise, and if you choose to de-litter nature reserves, you’ll be in a beautiful environment too. You could try the Swedish trend of ‘plogging’ – jogging while you pick – or head for the beach to protect wildlife from plastic debris. Go to cleanupuk.org.uk for plenty of advice on getting started. And of course, CSSC regularly organises litter picks around the country, including from its head office
Get your hands in the ground (above) or don a pair of sturdy gloves and get plogging (left)
Being out in nature offers the feeling that we’re part of something bigger than ourselves
base in High Wycombe, as part of its CSSC Green initiative. Contact your local Volunteer Team Leader to join or organise a local group.
Low-impact crafting
Perhaps you’re less of an outdoorsy type and still want to make a difference to the planet as well as to yourself. So why not try upcycling or recycling materials for crafting? After all, research has definitively shown that artistic pursuits can improve mental
health. A government survey showed a dramatic increase in wellbeing, while one study of more than 3,500 knitters in the British Journal of Occupational Therapy found that 81% of those with depression reported feeling happier after knitting.
And there’s plenty of opportunity for doing crafts in an environmentally friendly manner: painting on waste cardboard; reusing yarn from worn-out handknits; reclaiming junk wood or furniture or pallets; turning shrunk cashmere jumpers into wrist warmers; sewing or doing patchwork with fabric cut down from second-hand clothes or curtains…there are endless possibilities – and ideas – in the most unexpected places.
Eat your principles
According to the UN, farmed meat and dairy account for 11.2% of man-made greenhouse gas
emissions. Reducing livestock farming reduces global warming – and is excellent for your body and mind. Largely speaking, vegetables, grains and pulses are far more energy-efficient to grow than using land for animal rearing.
You don’t need to go fully vegan to get the benefits (unless you want to!) but research has shown that a vegan diet not only helps the planet; it also improves mental health. One 2015 academic study found vegans report less stress and anxiety than meat eaters, while another study found that people who ate more whole foods experienced fewer depressive symptoms.
What’s more, knowing that your diet does no harm to animals –and comparatively little to the environment – is a mood boost in itself. You could even combine two ways to save the planet by growing your own and embracing the joy of eco-friendly gardening, too. (See our feature on going vegan in the Spring 2022 Podium for lots more on a vegan diet –and recipes to get you started.)
Whether you choose to help individually or as part of a group makes little difference to the benefits, says Sturmer. “We all have different needs. Some of us might want to undertake a solitary activity, while others prefer the social aspect of working in a group. Being alone allows us time to reflect and be ourselves. Working as a group adds an extra social dynamic to the task, and can build a sense of connection.” The CSSC Gardening Club is a great place to start your outdoor adventure.
Play time
Hobbies can help us break out of the everyday – using everyday materials.
By Lou Andrews
Hobbies are something that we all need. They offer us a little something that is just ours to take the edge off the general stresses of life, and it doesn’t matter what that something is as long as you get pleasure from it. When we started Reframe, we really wanted to show how many hobbies are on offer for you to take up ...and that they don’t all need to cost money. In fact, some are free: including sand art.
Land artist Jon Foreman’s sand art work is simply breathtaking. In fact, Jon’s whole attitude to his art serves as a real testament to what a hobby should
be for us all. In his own words he does it “because I enjoy it” and because “it’s a way to remove yourself from the stresses of life”.
Most of Jon’s work is based out of Pembrokeshire, in Wales, where he lives. His large-scale sand drawings can take him up to four hours to create. So what tools does he use for these very intricate works of beauty? Sticks, some string, a rake and of course the paintbox of nature’s finest offerings!
And it doesn’t stop there. Stones, shells, driftwood and even leaves all surrender to Jon’s mastery. He is to nature what Snow White was to animals! The world is essentially his Etch A Sketch and he highlights the natural beauty that surrounds us. The vibrant blend of colours, the intricacy of the ever-evolving shapes, things that are there every day, things that we take
for granted. What he makes today is then reclaimed by Mother Nature herself and a blank canvas is waiting for him the next day.
This man values nature very highly and he describes his work as “a therapeutic process”. He projects his internal mind chatter onto nature’s canvas and the results are groundbreaking (quite literally!). What is also wonderful is the fact that his creations spark joy in people when they see them: so much so, that he also sells pictures of his work on his website Sculpt The World. Check it out for yourself, because it’s a real mindblower!
In conclusion, we all need to be a bit more Jon and break the mould of the norm that we can find ourselves confined to from time to time. There’s so much out there to try, so grab yourself a rake!
To some it’s a sandy beach. To others it is a blank canvas waiting to be transformed
The only way is up
Fancy trying climbing, but don’t live anywhere near a mountain range? Indoor climbing could be just the thing. By Adrian Monti
Claire Slim, from St Albans, admits she hasn’t got much of a head for heights and doesn’t even clamber up to the loft in her house. But in spite of those fears, she now enjoys nothing more than climbing up walls.
“At first the thought of climbing was really daunting,” she admits. “But after that first go, I really liked it. It soon became very addictive because you get such an adrenaline rush when you complete a climb. I felt a tremendous sense of achievement.”
Hold on tight
Claire’s among a growing number of indoor climbing enthusiasts. The most recent figures say around 100,000 people in the UK are now regulars at this sport, and it’s continuing to rise steadily in popularity. Its appearance at the last two Olympics has boosted awareness, making it currently one of the coolest sports about. Among its more high-profile fans are singer Harry Styles and actor Florence Pugh.
time. And finally there’s bouldering, where you don’t use any ropes or equipment (apart from climbing shoes, and chalk to dry sweaty hands) and instead is about four to five metres off the ground, with crash mats below to break any falls. The challenge is to climb short but tricky sections using skills and brain power to work out the best way to succeed.
From spectator to climber
Claire got into climbing after many years of watching her two children enjoying it. So, with her 50th birthday looming last year, she was keen to improve her own fitness and decided to not just spectate but to give it a go herself.
It’s been a win-win, both physically and socially
Unlike outdoor rock climbing, where you’re scaling real mountains and cliffs, this version, as its name suggests, is done inside on a purpose-built wall within a climbing gym. By following coloured ‘holds’ of different shapes and sizes attached to the wall, there are numerous different routes up, whatever your ability and experience.
Indoor climbing divides into different disciplines. There’s lead climbing, which involves climbing a wall (usually about 15 metres high) with a rope and clip. A safer option, especially for beginners, is top-roping, where the rope’s firmly secured through what’s known as a top anchor above the wall. There’s also more competitive speed climbing, where the aim is to reach the top of an ascent in the fastest possible
“After my first few sessions, my hands hurt from the roughness of the holds, and all my muscles ached,” she says. “But like any type of workout, my strength grew, and my fitness improved as my ability and technique got better. And in fact,” she adds, “I found I enjoyed bouldering much more than climbing with ropes. Bouldering is short bursts of power which only last about 30 seconds before you rest. I like the mental challenge of working out where you’re going to put your hands and feet next.”
It’s been a win-win, both physically and socially. “I now have a close-knit group of other parents whose children climb with our kids at the HarroWall in North London. We cheer each other on and give tips about a climb as we watch from below. We’ve also entered fun competitions – one for women aged over 45, for example, which was really supportive rather than super competitive. It just goes to show how important it is to try something new, as you never know where you might end up. When I look around, I sometimes feel the climbing centre is like a big,
Claire Slim has learned to love heights – if she’s climbing them
I sometimes feel the climbing centre is like a big, bright colourful playground for adults
Bouldering in Birmingham: getting more civil servants to take part
Tomiwa Gidado (front centre above) has a simple vision: to get more civil servants into bouldering. “The way I see bouldering and climbing is that it can fulfil physical, mental and social needs. It’s such an awesome way to meet new people and discover a new hobby together.”
Tomiwa, a civil servant based in Birmingham, has been into the sport for seven years after first doing an induction course at his local climbing gym. It led to him setting up a group for other newbies and enthusiasts when he was living in South London. Now he is establishing a similar inclusive group after moving up to the Midlands for his work two years ago.
“After the pandemic, I created a bouldering community in my childhood neighbourhood,” he explains. “Our group became a local cornerstone for those who want to challenge themselves, learn new skills and forge lasting friendships. We would do a midweek and a weekend session, often going out to eat and hang out afterwards.”
Things didn’t stop there. “Following lockdown, we found it was a great way for people to meet up again. There was a clear sense of community within the group, and it was incredibly rewarding to watch members push themselves to the limit, achieve new heights and celebrate each other’s success.”
bright colourful playground for adults. Climbing has changed my life for the better. The only downside is I no longer have long fingernails!”
A unique blend
Ollie Rooke, marketing manager at London Climbing Centres (which has eight climbing walls scattered across the capital), has seen many similar stories at first hand.
“I started climbing 11 years ago aged 17 and I’ve had the bug ever since,” says Ollie, who’s based at the VauxWall centre. “The best thing about climbing is that it offers a unique blend of a sustainable physical activity with a mental challenge of how to get up the wall. There’s a puzzle to solve and it’s almost like playing 3D chess, because you have to think in the same way about where to position your body and what type of techniques to employ.
“You don’t need loads of upper body strength to start with as you quickly adapt and you can make astounding progress in only a few weeks. We see everyone from small kids to groups of retired people coming to our centres to try it out. It’s really social
In 2024, Tomiwa launched a taster session in Birmingham and wants to create a network of clubs across the region. “It will be a fantastic opportunity for civil servants to engage in fun and build the camaraderie outside the workplace,” he says. “Bouldering has been a powerful tool for connection and growth in my life, and I would love to set up a hub in Birmingham – eventually expanding to other places across, such as London, where I’m currently setting up a CSSC London bouldering group in Stratford, East London.”
l For more information on either of these groups get in touch at Bouldering@ csscvolunteer.co.uk.
and we find that lots of people who maybe didn’t like or didn’t fit into traditional team sports find indoor climbing works for them.” In fact, only 25% of participants move on to outdoor climbing, preferring to stick with this version.
“People who come along find a new group of friends,” Ollie concludes. “Some have even met their future partner doing it. Climbing’s such a bonding way to discover a new passion in life, and the rewards are endless.”
l For more information on London Climbing Centres, visit londonclimbingcentres.co.uk.
l Explore MyGymDiscounts on the website for great-value memberships at thousands of sports centres and fitness clubs near you.
l Or why not organise a team-building climbing event for your colleagues with the workplace activity fund, through which CSSC will help cover your costs?
Passport to peace of mind
If you’re off on holiday this autumn, have you remembered your travel insurance? We explain why it’s a must-have, and how CSSC membership can help you
Why do I need it?
l Emergency medical treatment
Accidents and illness can happen anywhere, and treatment abroad can run into the thousands, particularly outside Europe. Travel insurance also covers the cost of getting you home. l Cancellation. Organise your insurance as soon as you have booked your holiday, and you have coverage for a large number of causes if you cancel.
l Baggage. Nobody wants to lose their luggage, but if you do, you can still have your holiday if you’re insured!
Aren’t I covered in Europe?
The UK Global Health Insurance Card (GHIC) lets you get necessary state healthcare in the European Economic Area (EEA) and some other countries – and grants you either free or reduced-cost state-provided medical treatment in these countries. However, it doesn’t apply to private hospital care or treatment, and it does not cover repatriation costs to get you home.
Are health costs expensive?
They certainly can be! Take a look at some of the claims that our provider Aneevo handled last year, to get an idea of some of the sums that may be involved:
l Medical treatment and repatriation following a fall in Spain cost an eyewatering £124,000
l Treating a holidaymaker who contracted Covid in Cyprus and getting them home safely cost £70,000
l The GHIC paid for 80% of the cost of treating injuries from a fall in France, but this still left £16,000, including return to the UK on a stretcher.
Do I give my health details?
Yes, it’s very important that you disclose all relevant information that the insurer requires. If you don’t, you could be refused cover, and all costs associated with that claim may fall on you. All the questions are important for that particular insurer, and will affect the cost and type of cover you are offered.
How do I arrange it?
That is where we come in. We are always on hand to help you through the process of arranging your travel insurance. We have trained staff on hand, who also have access to a medical screening team for anything a little tricky.
Although travel insurance may not be the most exciting thing on your holiday kit list, it should be an important part of your holiday preparation. Once you’ve arranged that, the rest is up to you!
l You can get a quotation from CSIS by calling 01622 766960 (option 1) or by going online to www.csis.co.uk/cssc.
l All CSSC members are eligible for a 10% discount on travel insurance. Please quote CSSC when obtaining quotes over the phone, or use the code CSSC10 for an online quote.
l CSSC members have a dedicated Over 50s Annual Travel Insurance Scheme administered by CSIS.
Winter wellbeing
Mind and body tips for the journey from autumn to spring. By
Kaye McIntosh
We hear a lot about ‘winter wellness’, but what about something even more important – winter wellbeing? From getting your flu jab to doing a stint at your local food bank, here are five recommendations for keeping both body and mind well this winter.
Bring the greenery
indoors
Getting outdoors into green spaces improves your mood and your health, but in winter, despite the best intentions, we still all tend to spend most of our time inside. Houseplants can make a big difference. And research backs this up: one big study that looked at a whole group of different investigations into this found indoor plants help us think while reducing stress and high blood pressure; and a recent study found the more you like the look of a plant, the more you
feel it is improving your wellbeing and even the room air quality.
So – Christmas greenery aside – what indoor companions should you choose? Dr Tijana Blanusa, principal horticultural scientist at the Royal Horticultural Society (RHS), has some suggestions: “Plants like Epipremnum (devil’s ivy), although thirsty, can be really easy to look after, particularly in self-watering containers or with regular watering. Sansevieria or Zamioculcas (right) on the other hand can do with very little water for prolonged periods of time – if anything, they do not like being overwatered. Unhealthy-looking plants make us feel uneasy and stressed – so choosing them carefully and looking after them well is key.”
Push yourself mentally
Lifelong learning boosts our physical, mental and emotional health. It doesn’t seem to matter what you try –crosswords, formal study, sports or crafts – what counts is trying something new, or developing the skills you already have in new directions.
“Building new connections potentially keeps the brain healthy. Keeping the brain active means all the pathways and processes are being utilised,” explains psychologist Professor Alan Gow of Heriot-Watt University. “If you enjoy something, are there ways to continue building on it? Or try something new with a different set of challenges.” It can bring you into contact with more people and help build up the social connections which are also associated with a healthier, happier life. “Are you
connected mainly with people of your own age?” Try to widen the net. Starting a new activity with other people will help. And never stop learning.
Lighten up: tackle the blues
Winter gloom can make anyone feel down. But about three in a hundred people have it severely enough to be diagnosed with seasonal affective disorder (SAD) – with low mood, losing interest in normal life, getting irritable, oversleeping and overeating.
The specialists believe that this is at least partly because our body clocks are in a perpetual state of ‘jet lag’ because we’re not getting the bright light that ‘cues’ us into a proper daily rhythm. “Changes in light intensity occur due to the long nights,” says Russell Foster, Professor of Circadian Neuroscience and head of the Department of Ophthalmology at Oxford University. It’s all part of our internal regulation, he explains. “Light is important for the regulation of our body clock: blue light receptors in the eye communicate with the master clock within the brain and this then aligns with billions of other clocks in the body which make up our ‘circadian network’. We’ve got good evidence that bright light in the morning can reduce levels of depression, both in seasonal affective disorder and in nonseasonal depression as well.”
Develop your skills and get back in the game. It’ll all help keep you in good shape, physically and mentally
Helpful horticulture can help your health
One option is a light box or similar device that gives off strong white or blue light (above), and/or an alarm clock that simulates dawn. But if you do this, take the advice of consumer champions Which? and look for products registered as medical devices with the Medicines and Healthcare products Regulatory Agency (MHRA). And remember to get as much daylight as possible. Even a brief lunchtime walk helps.
Winter-proof your body
Our bodies are under more stress in winter – they have to work harder to regulate our core temperature when we are cold – so it’s important to look after yourself. GP Dr Keith Hopcroft says: “Make sure you get ready for winter. Get your flu jabs (and Covid if you qualify), and consider taking a 10mcg vitamin D supplement. Get your repeat prescription requests in on time and avoid the Christmas/New Year rush for these – especially inhalers, if you’re on them, given the number of chest infections around in winter.”
Your flu vaccine may be free, too: certainly if you’re over 65 (and ask your GP surgery about the pneumonia vaccine) or if you’re pregnant, but also if you have long-term conditions, often including asthma. If not, it really is a good investment and shouldn’t set you back very much – flu can completely knock you for six. It’s worth getting your blood pressure checked as well; GP surgeries and local pharmacies often offer free checks, or if you’re over 40 in England, you can have this done as part of an NHS Health Check, which is offered every five years.
As Dr Hopcroft says, a vitamin D supplement is also worth considering,
You get a sense of purpose and camaraderie
and government advice backs this up. This vitamin is necessary for keeping our bones, teeth and muscles healthy, and many people in the UK are deficient in it. At this time of year the sun in this part of the world isn’t bright enough for our skins to make it (even if it’s a glorious winter day!) and you’re unlikely to get enough from food sources alone.
Give time
Volunteering is great for you as well as for the people you help. One study found people who give their time regularly are less likely to develop high blood pressure.
running social media, driving to collect donations and giving talks to schools and community groups.
If you aren’t already involved in community action or anything through CSSC, winter sees increased demand for food banks. The Trussell Trust network has over 400 different roles available, from meeting and greeting to stocking shelves; putting together food parcels to
Head of volunteering Miranda Beebe says: “It’s very easy to connect what you are doing and the positive impact you are making. It gives you great levels of satisfaction and wellbeing. Almost all our roles involve being part of a team and building a sense of community. It’s a real confidence boost for people. Something like 95% of volunteers would recommend the food bank as a great place to volunteer. You get a sense of purpose. You get that camaraderie – you are united and working together on a shared mission.”
To find out more about volunteering with the Trussell Trust, see trusselltrust. org/get-involved/volunteer
If you find yourself feeling the effects of winter, whether low mood, low energy, depression or anxiety, remember you’re not alone. Many people suffer around this time of year and one of the most helpful things you can do is talk to someone and share how you’re feeling. It can be difficult to start a conversation, but you may find that once you do, it becomes easier, and you might just be helping someone else too. Explore the free health and wellbeing portal, CSSC life, for tips on dealing with depression, anxiety, stress and lack of sleep.
Your kicks for free
During this cost-of-living crisis many people are looking for ways to stay active on the cheap. These six activities won’t cost you a bean, but could be just the key to a healthier you.
By Sally J. Hall
Take advantage of your CSSC membership to visit ancient and beautiful sites across the UK
We are all aware of the need to keep active, and we know that exercise has benefits not just for our bodies but for our minds, too. But with gyms not being for everyone and some not feeling comfortable with being seen in exercise gear, it’s easy to forget that, often, all you need is your own body and a little time to be able to pack in a workout. Here are some ideas for keeping active and for getting the best out of your CSSC membership, too.
1. Get your steps in a historic garden
Through your CSSC membership, you have access to some of the most beautiful gardens in the British Isles, perfect places to get your step count up.
English Heritage offers 400 sites to explore free, while Historic Scotland helps you roam north of the border as Cadw does west of the border. Why not set yourself a challenge to explore the perimeter of a location’s gardens with a bracing walk, followed perhaps by a pick-me-up in the tea shop?
Many are accessible and have gorgeous houses, castles and historic buildings to explore if it rains. Favourites include Bedfordshire’s Wrest Park, a oncesecret 90-acre garden that has been painstakingly restored; Audley End in Essex, with its Capability Brown landscaping; and Osborne House on the Isle of Wight, once home to Queen Victoria, where you can explore its beachside grounds. In Scotland, you can walk the stone circles of Stenness, Orkney; take in stunning views of the Pentland Hills at Castlelaw
Fort near Edinburgh; or learn about monastic life exploring the grounds of Glenluce Abbey. The sheer size of Wales’s Caernarfon, Caerphilly and Conwy castles will have you hit your 10,000 steps easily.
2. Use a map app
You can claim discounts on Ordnance Survey (OS) maps with your membership, so consider a trek through some of the best countryside in the world.
With the OS map app, you can get up and go – all over the UK
Hill
British Isles were these three (and feel free to add your own preferences too!):
The Yorkshire Three Peaks – this 12-hour walk is for the seriously fit only and will take you through 24 miles of the peaks of Whernside, Pen-y-ghent and Ingleborough. With stunning scenery, the Yorkshire moors offer views of lakes and rivers and a challenging route.
The Chilterns – take in the stunning ancient woodlands and nature reserves of the Bottom Wood route in Buckinghamshire. Just five miles long, this is an ideal starter route that’s also great for families. It will take just over two hours, and starts and ends at a popular pub near High Wycombe. Grasmere to Langdale Pikes – this route through the Lake District is noted for its easy paths and stunning views. Contemplate Bowfell and gaze down on the Great Langdale valley with a vista across to Windermere. It’s a mostly flat route that takes in just over 11 miles in six hours or so.
3. HIIT WFH
If the weather’s too bad to get out, there are some amazing workouts available online, a phenomenon that exploded during the pandemic. With no excuse not to get active in your own living room, you can get started with HIIT (high-intensity interval training), yoga or Pilates with little or no equipment – or search on sites such as Freecycle for some basic gear which others may be giving away. Try the free wellbeing
Work out at home (above) or get active with a group of new friends (right)
portal CSSC life, and get live and on-demand virtual fitness classes, guided meditation, healthy recipes through the nutrition portal, 200+ hours of expert-led content and inspiring podcasts in the sound space. If you still prefer the discipline and camaraderie of a gym (but don’t want to shell out for an expensive subscription), your CSSC membership allows you discounts at over 3,500 health, fitness and leisure clubs across the UK using MyGymDiscounts.
4. Get out and meet people
If the weather’s good, there are lots of things you can do outside too, giving you a boost of fresh air and sunshine in addition to your activity. If you’re a parent, you may want to meet up with others and take part in a Buggy Fit group, where your pram becomes your exercise gear, or look for a bring-your-baby exercise group in a local park. Search your CSSC discounts on equipment and devices to keep you active, such as step trackers and more! You can even start your own workout community with colleagues or other locals, and CSSC funding may be able to kick-start your group with advice, finance or community contacts.
5. Friends with (active) benefits
If you want to start – or continue – walking, hiking, running, swimming or cycling, you may find that all the motivation you need is to be among other like-minded people. With your CSSC membership, you’ll find a whole Facebook community of others
who enjoy the same sports and activities you do. Connect with other locals or arrange to meet for a group walk or swim. You may even find people who are keen enough to form a team for a sport you love – and perhaps, with the afterglow of the Euros, you’ll be tempted to form a five-a-side football team, or else, now Wimbledon is over, you’ll decide to channel your inner Alcaraz or Swiatek and take up tennis in your local park on one of the free-to-use courts, with cheap equipment from a charity shop or one of CSSC savings’ partners.
6. Get fit doing good
If you aspire to help others while keeping fit yourself, why not find a local Green Gym, where people are guided in activities such as tree planting and making ponds, or else opt for GoodGym, where volunteers help others in their community, working at food banks, helping older people with furniture assembly or moving, or cleaning up a community area? Just imagine the glow you’ll feel afterwards, knowing you’ve done some good, helped some people and invested in your own health into the bargain!
Never forget that volunteering – with all its associated benefits – is also free!
You don’t need expensive equipment, clothing, or memberships to stay active. Just a pair of trainers or walking shoes, and the desire to move more often. The CSSC community can help you with all of that and much, much more. So, why not start your active journey today and visit cssc.co.uk.
Game on
A lifelong enthusiast explains why online gaming can often be a very good thing. By Richard Hemley
Ask any gamer “What was your favourite video game growing up?”, and if they’re over 30 they may come back with such classics as Pong, Donkey Kong, Pac-Man or Super Mario. Ask the same question of someone under 30, and their answers could include Animal Crossing, Final Fantasy or Call of Duty. Any number of factors – the reasons you game (for relaxation, adventure or a community); what your passions are outside gaming (sport, movies, puzzles or driving); and indeed when it was that you first picked up a controller, joystick or headset – can help determine the genre that’s had the greatest impact on you, and the game you remember most fondly.
Starting with Sonic Growing up in the 1980s I will forever be beholden to games such as Sonic the Hedgehog and the once-famed driving game OutRun for everything they gave me. But as the decades changed and my disposable income increased, the technology grew and new games were brought out.
Throughout the 1990s my new favourites were the football classic FIFA 96, the first-person adventure game GoldenEye 007 and the racing classic Mario Kart. The graphics, compared to just a few years before, were amazing; the images and speeds of play were revolutionary; and the stories were in depth and sophisticated. But, looking back, I don’t think those factors were in fact what made them my favourites. So, what was it about these games particularly that stayed with me?
Despite their differences, all the ones I’ve singled out have one thing in common. They are community games. Forget the old stereotypes of lonely kids sitting in bedrooms playing against a soulless machine: these games encourage you to play against real
people. Yes, you can play against those same machines, whose gameplay holds the inevitable repetitions of a metronome. But they only really come alive when you’re sitting in a room, with others, sharing the experience as you battle it out throwing bananas at one another, sending Gascoigne down the line to cross into the box, or going multiplayer against the end-level boss. They made gaming a much more sociable experience and with it brought video games more into the mainstream zeitgeist. I can’t tell you how many hours I spent at friends’ houses battling it out, or teaming up for the latest quest. I shared moments with friends in faraway galaxies and learned to deal with conflict resolution, teamwork, loss, grief, strategy and planning. All skills I would later rely on in the adult world of corporate employment.
A strange new world
Despite this love of gaming, thanks to other hobbies and passions, I put down my controller in my 20s. It wasn’t until two decades later that I picked it back up again, to find myself in a strange, new, unfamiliar world. The games were now art. The movements were fluid, the images were flawless, and the sounds were epic rivals to any Hollywood blockbuster, with famous names now voicing the characters. Companies had
In its way, online gaming brings all nations together with one global goal
spent millions designing games to be addictive, to keep people playing – just the right amount to purchase the ingame add-ons and sequels. But I also noticed that the gaming world had fissured into two separate fields, with their own communities.
The invention of a console called a Wii, from Nintendo, brought with it a focus on fitness, being active and playing sports. The tech advancements allowed wireless controllers, freeing up users to run around rooms, and immerse themselves in physical games like bowling, tennis and volleyball. These new ‘active’ games were so popular that
they were introduced to hospitals and residential homes.
By contrast the other fissure had taken gaming down the online community route: huge communities had spawned their own languages, global time zones and aversion to going outside. Gamers were now wearing headsets and shouting at truly international teams of elves, soldiers and footballers. They’d taken what we started in our bedrooms of the 90s and turned the dial all the way up to 11. Now there was a genuine reason to be playing at three in the morning: that’s when both America and Japan are awake. In its
own way, online gaming has mastered what the UN has struggled to do for so long, by bringing all nations together with one global goal.
Life, but not as we know it
Since turning eight, my daughter has discovered online gaming and despite my reservations I remain fairly optimistic. Fortunately, she isn’t shooting cyborgs or crashing cars through the digital view of a virtual headset. Instead, she has found her own safe online community through a vast and complex multi-game world called Roblox. This community includes her digital acquaintances and real-life
school friends. One day she can be running restaurants or building houses with friends on blocky animation games; the next she’s designing dresses on a catwalk runway. It’s all quite harmless and aspirational. In fact, there are games which help with her spelling and maths to pass puzzles, which of course I encourage most enthusiastically!
Roblox is famed for its community spirit, age-appropriate content and parental controls, so we as a family always feel we know what’s going on and who we’re playing with. Which can be a worry for many parents as kids go online more and more. As Izzy gets older
The wearable tech is changing rapidly, and the gaming world along with it
and her freedoms broaden, I hope to be able to keep pace and keep track of both her and technology’s progress, so that I remain onside and never invoke the “gigantic waste of time” my generation heard so often.
What’s next for gaming?
Well, you don’t have to be a futurist to guess where gaming will go. Better graphics, more intrinsically linked to our everyday lives, and much, much more engaging. How they achieve that increase in engagement and dopamine hit is anyone’s guess. Perhaps they’ll find a way to link them directly up to our brains whereby all we need to do is think about going left or right and our avatar will comply…
The rapid growth of generative artificial intelligence, coupled with the technological improvements to wearable tech like smart glasses or virtual reality headsets, is likely to spawn a whole new concept of online gaming. It’s predicted that gaming will be indistinguishable from reality, and replace real-life experiences completely. And many people do worry that our
Online gaming will be where young people
share their joys and victories
young will be sucked into a digital fortress, never to return to the real world. But having dabbled with gaming for some years and then voluntarily left to seek other fulfilment, I remain hopeful: convinced that with the increase in disenfranchised and isolated youth, online gaming will become their primary portal to the world and to other people. It will be how they connect with other like-minded individuals, where they share their joys and victories, perhaps even where they go to school and do their homework.
And, most likely, where I will need to go to ask Izzy if she’s coming home for Christmas.
Tips for parents of online gamers
l Check what games they’re playing. Most games will have age limits and recommendations as guidelines, but some won’t.
l Set limits to game playing and stick to them. A few hours a day is a great benchmark, but monitor and be ready and willing to pull the plug, should you need to.
l These games are designed to be addictive, so forcing kids off games and unplugging from the Matrix, while not immediately appreciated, will help them relax, unwind and stay grounded.
l Be enthusiastic and get involved. It helps to stay up to date with what’s going on, and they will share their experiences, both good and bad, if they know you understand. So, pick up a controller once in a while. You may just find you get something out of it too!
l Look out for online bullying, and monitor changes in behaviour. Be ready to address any concerns with teachers or even online groups.
l For younger children, keep computers, consoles, laptops and even phones in your view or in family rooms. Try not to let them close themselves off in their rooms. It helps you note how long they’re playing and keeps them in touch with reality. And if they’re sharing video or audio content, it helps to remind whomever they’re talking to that there are adults around.
l Know who they’re speaking with. Set age limits to chat functions, and remove headsets if necessary.
l Don’t add debit or credit cards to devices: purchase upgrades separately to keep track of expenditure.
l Visit the National Society for the Prevention of Cruelty to Children (NSPCC) for more advice and guidance (nspcc.org.uk/keepingchildren-safe/online-safety/ online-games/).
Register today, for our weeklong challenge 23 - 29 September
through Active Wellbeing Autumn with CSSC Run Walk Cycle Swim
Removing barriers and building confidence for a healthier you.
Could counselling be right for you?
Do you feel that you would benefit from counselling but feel nervous or don’t know how to find a therapist? Here’s an introduction showing you how to get started. By Sally J. Hall
“I’m fine.” How often have you said that? Yet you have a nagging feeling inside, telling you that you’re not fine: overwork, debt, stress, the pressures of juggling work and family or something deeper. How about saying something else, to a trained professional in a safe space with no judgement?
You may think that counselling or therapy is just for people with ‘real problems’ or those who aren’t tough enough to ‘pull themselves together’. You may even be worried that people will think you’re ‘mad’ if you try it. But in fact all it means is taking some time out to work out what you want, how you feel and where to go next. Put simply, therapy is helpful for people who want support and feedback for issues they are facing. And while people experiencing trauma will undoubtedly find help through counselling, it is a useful tool in many areas of our lives, such as a life change, a death, a house move, having a baby and more. Even the most mentally robust among us need help at times, and needing help is not a sign of weakness. An outside perspective on your life can help you make simple or profound changes that will leave you happier – and better able to cope.
So, you think you may want to start counselling, but how do you go about it and what do you need to know? We talked to psychotherapist Kate Merrick, who is a spokesperson for the UK Council for Psychotherapy (UKCP).
I think counselling could help me – but how do I go about finding a counsellor?
It can be incredibly daunting to find a counsellor. There are a few things to bear in mind when choosing, perhaps the most important of which is that your counsellor should be qualified and be a member of one of the professional bodies.
Merrick advises: “You can start by using directories like UKCP, BACP, and BAATN, which list fully accredited and qualified counsellors and psychotherapists [see boxout]. Searching for
someone local will help narrow down your list and make the process less overwhelming.”
There seem to be different styles of counselling available, including talking therapies and CBT. How do I work out which one might be best for me? Cognitive behavioural therapy (CBT) is a short-term type of therapy that attempts to negotiate how you
think about problems in your life and how to change your behaviour to mitigate them. It’s effective for phobias, anxiety disorder, obsessive-compulsive disorder, panic, bipolar disorder and addiction.
Dialectical behavioural therapy (DBT) helps you solve problems by learning acceptance techniques. It can be helpful for eating disorders, destructive thoughts, self-harm and more.
Psychoanalysis is what most people think of when they hear the phrase ‘talking therapy’. It can be helpful for self-esteem or anxiety issues as well as other problems including childhood trauma.
Other forms of therapy may be offered, but make sure your therapist is qualified to provide them.
“Follow your interests and trust your instincts!” says Merrick. “You might be more drawn to a cognitive
approach, prefer something focused on bodily sensations, or want to get creative. A quick online search for ‘therapy modalities’ will reveal there is an approach for everyone.”
How do I decide which one of several counsellors might be best for me?
“You can get a good sense of a therapist by reading their biography and learning about their style of working,” Merrick suggests. “Most therapists are also happy to have a brief initial phone conversation, during which you can ask questions to help you make an informed decision.”
It’s not working out for me. Should I give up, or find another counsellor?
“Most therapists will suggest having a few sessions before committing to any longer-term work,” she points out. “This gives you the time and space to see whether you’ll be a good fit (or not) and go elsewhere should you want to.”
I find it hard to start the conversation. Is it OK to ask the counsellor to ask me questions?
“The therapist will likely ask questions to understand what brings you to therapy now, along with relevant details about your history. Therapy is also a good place to share your feelings, so letting them know you find it hard to start the conversation is actually a great place to begin,” Merrick concludes.
So where should you start?
Put simply, therapy is helpful for people who want support and feedback for issues they are facing
You can speak to your GP to start the process of finding help and you can also check the NHS website for some resources. Charities such as MIND and the Mental Health Foundation can help you get started finding suitable help. If you prefer to go private, here are some organisations that can help:
l The UK Council for Psychotherapy (UKCP) –psychotherapy.org.uk
l The British Association for Counselling and Psychotherapy (BACP) – bacp.co.uk
l The Counselling Directory –counselling-directory.org.uk
l An online register of CBT therapists –babcp.com/CBTRegister
l Pink Therapy (for therapists who have experience dealing with the LGBTQIA+ community) – pinktherapy.com
l The Black, African and Asian Therapy Network (BAATN), which specialises in therapy for those with a Black, African, South Asian or Caribbean heritage – baatn.org.uk.
Charity for Civil Servants. 5 Anne Boleyn’s Walk, Cheam, SM3 8DY
Civil Service Benevolent Fund. Company limited by
At Charity for Civil Servants we know how poor mental health and wellbeing affects all aspects of life.
By Linda Eades, Head of Caring, Health and Wellbeing
Watching out for your wellbeing
When I reflect on my last 15 years at Charity for Civil Servants, it’s great to see how far we’ve come in supporting people’s wellbeing. When we first explored this area of work, I remember being asked if wellbeing was “the new backache”. That in turn reminded me of how, when I started my nursing career, conditions like poor mental health and cancer were never spoken about openly and the words themselves were only ever mouthed behind closed doors. Thankfully, we speak about cancer openly now. And we have also come a long way towards breaking down the stigma that exists around mental health and wellbeing, thanks to campaigns such as Time to Talk Day and Mental Health Awareness Week. But we still have a long way to go.
Help and support
Life events such as caring responsibilities, relationship difficulties or bereavement and poor physical and mental health can take a toll on any of us at any time. That’s why we have a wellbeing team dedicated to helping you.
They will listen without judgement and will support you to access the help available through the charity or through the other organisations we work with (including Thrive, Autism and ADHD, Anxiety UK, Dementia UK and Grief Works) – all of which offer their own specialist help and support.
Helping you Thrive
In addition, our Mental Health and Wellbeing Conference (www.cfcs. org.uk/support-us/mental-healthand-wellbeing-conference-2024), brought to you in partnership with the Government People Group. takes place on 7-11 October. It aims to raise awareness of various aspects of mental health and wellbeing, help break down the associated stigma, and let people know about the support available. I’d encourage you to register now or watch on demand.
We’re in the privileged position to help civil servants through the challenging times in their lives. But we can only do this because of the generosity of civil servants supporting each other. Go to www.cfcs.org.uk to find out more about what your charity is doing and the many ways you can support our work.
By working with Thrive, we’ve been able to reach over 3,600 civil servants. “We are very proud of our partnership with Charity for Civil Servants and the impact that the relationship has had for many thousands of individuals impacted by mental health challenges,” says Rich Middleton, Head of Customer Success, Thrive Mental Wellbeing. “It’s through partnerships like these that Thrive is able to improve the lives of those who may be struggling and in need of a helping hand. Furthermore, it’s clear that colleagues at the charity have a genuine passion, and care about their beneficiaries.”
The Thrive app (www.cfcs.org.uk/ thrive-app )provides access to over 10 hours of content, with evidence-based tools to support your mental health and wellbeing, including a digital cognitive behavioural therapy (CBT) programme, guided relaxation exercises, calm breathing tutorials, progress tracking, goal setting and a mood journal. Users can also use the in-app chat facility to access counselling support.
Bouncing back
If you’re looking for a great fitness workout that’s fun, energetic, family-friendly and not weather-dependent, why not try your local trampoline park? By Richard Hemley
During that special carefree time in between being a child and having a child, I never once thought about trampolines. I had vague memories of Mr Motivator using a trampette on one of his morning routines in the early 90s, but I filed them away in the same nostalgiafilled memory box as bouncy castles, hula hoops and pogo sticks, under the assumption they would never see the light of day again.
Either way, it wasn’t until much later that I was reintroduced to trampolines as a fun activity. Initially they were part of a toddler-friendly soft-play apparatus; then a few years later, a rainy-day, fun family activity; and much later still as the attraction at a kids’ party venue to burn off some energy and keep 20 sticky children going till time to hand them back to their parents.
Low-impact effect
From those first baby steps of helping my daughter, Izzy, find her feet, to today’s more, let’s call it ‘enthusiastic’ bouncing, I’ve learned one thing. Actually, make that two things. I still can’t do a backflip… and trampolining is exhausting.
That first hour-long play, keeping up with an eight-year-old around a football field-sized room, left its mark. My calves and quads ached more than during any run, and my pulse doubled for a sustained period. But don’t let that put you off. What was most surprising was how good I felt immediately afterwards and how little it hurt elsewhere.
I was fully expecting my joints to be the first telltale symptom of a physique built for sitting. After all, a few years ago I started running 5k, and gave up again fairly quickly, as it almost instantly became apparent my knees couldn’t withstand the impact of running. So the impact-free experience of trampolining
I’ve found trampolining to be a fantastic whole-body, inclusive workout for the whole family
was a pleasant surprise. Because it cushions the effect on the joints, it made for a much smoother and easier form of exercise than I had been anticipating.
Now she’s 10 years old and much more confident and capable, I can leave Izzy to explore and make friends on her own while I find a quiet corner for a 30-minute mild bounce, at my own pace. It makes for a fantastic cardio workout. It stretches and uses muscles
I’d long forgotten about, all without any neon Lycra or fancy trainers in sight. In fact, it’s so easy and accessible I tend to wear jeans and a T-shirt and just take a bottle of water. As my confidence grows I’m experimenting with some simple sitting manoeuvres to keep it interesting and even trying tumbles into the foam pits. Although buyer be warned! Extracting oneself from a deep foam pit is not a subtle art form and is unlikely to win any style awards. But my flopping around like a salmon out of water notwithstanding, I’ve found trampolining to be a fantastic wholebody, inclusive workout for the whole family. It can be a social activity with friends or groups and requires very little gear or preparation to take part. You can take it as seriously as you wish, even going so far as purchasing some fairly professional trampolines for the home at very reasonable prices.
Wear gym gear or stay in your jeans: trampolining is suitable for all fitness levels
Trampoline parks have a whole floor of interconnected trampolines
Bounce it yourself
The recent rise in the popularity of trampolining, both as entertainment and as a form of exercise, is the result of two things. One is the fact that affordable home trampolines are now widely available. The other is the increase in the trampoline parks hosting kids’ parties and weekend shenanigans.
Don’t let the thought of sharing your workout with hundreds of under-11s amped up on sugar put you off! Yes, the weekends and school holidays should come with a caveat and in some cases a strong health warning. But during school hours a designated trampoline park can be a quiet, relaxing, safe place to exercise or spend time with your pre-schooler. Most have a whole floor of interconnected trampolines, alongside angled and wall-hugging trampettes for the more skilled bouncer as they traverse the room. Some of the bigger ones include basketball hoops, monkey bars, foam pits and climbing walls for a fuller body workout – and the best parks
During school hours, trampolining can be a surprisingly quiet activity for pre-schoolers
boast larger, professional trampolines, with greater bounce and more room for adults to practise on. These often just require an additional safety waiver to use, but are well worth experimenting with once you’ve found your feet. Some parks also host adult-only sessions and may even offer instructor-led bouncercise classes.
If you’re at all curious, I highly recommend giving it a go. And if even the idea of a trampoline park
is rather daunting for your first foray into bouncing, you can find many playgrounds with smaller trampolines, which are a great introduction, just to see if it feels right for you.
Happy bouncing!
Bounce over to the CSSC website and search for ‘Trampoline’ to find a centre near you.
Here’s the science bit with five health benefits of trampolining
It’s a fun way to lose weight Studies show that bouncing for just one hour burns more calories than jogging for an hour. Your breathing is kept steady, and it keeps you moving without stressing your metabolism. Trampolining firms your legs, abdomen and arms, increasing agility and balance. It strengthens the skeletal system and increases bone mass The increase in G-force experienced while bouncing strengthens joints, tendons, ligaments and bone density, preventing conditions like osteoporosis or arthritis, with fewer injuries such as shin splints and fractures. It can even help balance and posture by stimulating the middle ear vestibule.
It increases lymphatic flow The lymphatic system, which rids the body of toxins and waste, relies on your body to
move. As trampolining is a whole-body exercise it opens the lymphatic valves increasing flow, and detoxifies the body, helping the immune system.
You’ll get more energy and may even lose weight Using a trampoline will automatically increase your cells’ mitochondrial count, increasing your energy. It jump-starts your metabolism, helping you to lose weight even long after you’ve finished bouncing. You’ll also feel more energetic throughout the day.
It’s a natural ‘detox’ With less shock to muscles and joints when landing on a trampoline, bouncing detoxifies hormones, which can lead to a healthy endocrine system. It also stimulates the thyroid gland, reducing stored fat and helping to eliminate cellulite.
The River & Rowing Museum might seem an unlikely day out, but it turned out to be a delightful experience for the entire family.
By Bushara Ali
about in
The River & Rowing Museum is renowned for its diverse exhibits focusing on the history of rowing, the sport’s significance, and the heritage of the River Thames. My two children, aged nine and 14, were particularly fascinated by the interactive displays and hands-on activities. They seemed to really enjoy learning about the evolution of rowing, from ancient times to modern-day competitions, and seeing the impressive collection of boats!
One highlight for us all was the Wind in the Willows exhibition, which brought Kenneth Grahame’s beloved book to life with stunning 3D models and immersive scenes. This enchanting display both captivated the children’s imaginations and added a touch of magic to the visit. The museum provided us with a wireless audio handset, narrating The Wind in the Willows as we went along. It really enhanced our visit, and is particularly useful if you are not familiar with the story.
The museum also features beautiful artwork and historical artefacts, making it a well-rounded cultural experience. The surrounding area, with its scenic views of the Thames, and nearby cafes, provided the perfect spot for a relaxing family outing and a quick treat afterwards for two well-behaved kids.
Regatta reminiscences
In addition to the exhibits, the museum provides extensive information about the Henley Royal Regatta, one of the most prestigious rowing
events in the world. Held annually since 1839, the regatta attracts top rowers from around the globe and remains a key highlight of the British social calendar. The museum’s exhibits include historical photographs, memorabilia, and videos of past races, offering a comprehensive look at the regatta’s rich history and its significance in the rowing community.
CSSC members, particularly those involved in rowing, will greatly enjoy a visit to the River & Rowing Museum. The museum’s insights into the techniques, history and famous events in rowing provide valuable knowledge that can be applied to anyone’s rowing practices at whatever level they’re at.
And if the information about the Henley Royal Regatta piques your interest, you might be inspired to attend the event yourself!
Go to the CSSC website to catch up on Bushara’s latest blog.
CSSC has a long tradition of rowing, from the still-going-strong Cygnet Rowing Club and Barnes Bridge Ladies Rowing Club at Chiswick to helping elite athletes compete at the highest level. We even fund those more adventurous rowers keen to test their skills. So if you have a goal to complete on the water, do get in touch and see what is available!
Messing
boats with Kenneth Grahame’s The Wind in the Willows
PIY: publish it yourself
The self-publishing market is booming. So how do you get into it, while also ensuring that you’re producing something professional? By Judy Yorke
Last summer, various people I know told me to write a book. So I did. And now it’s available to buy, either in download or as a paperback.
It might sound simplistic but the fact is it’s never been easier to publish a book. ‘Conventional’ publishing involves a long haul of researching and pitching to an agent who will then pitch your manuscript to publishers – but you don’t have to go down this route any longer. If you want to publish a novel, write a self-help book or tell your life story to the world, there’s nothing stopping you. Through self-publishing, you can do the whole thing yourself, quickly and – if you’re careful – cheaply.
It started with a feature…
My own book has its roots in a feature I wrote for Podium last year about how interrailing (travelling in Europe by train) is becoming increasingly popular among more mature travellers. The article was inspired by the fact I was about to embark on a trip myself.
While we were away on our six-country adventure, I wrote a daily Facebook post, mainly so it would pop up in my memories in future years. To my surprise, many friends back home enjoyed our trip vicariously and logged in daily for my updates. There was something about our experiences that chimed with them, probably because many had done something similar several decades before. I also think some of them secretly enjoyed reading about our train delays and budget hotels from the luxury of their poolside sunbeds.
The first is – do everything yourself. This includes the cover and the formatting (the internal design of the book). This way, you can publish your book for absolutely nothing. However, the ominous words ‘steep learning curve’ featured heavily in the many online discussions about these, and it was something I never seriously considered. I lacked the skills, the talent and the time to teach myself. The other extreme is to hand the whole thing over to a self-publishing company. This is of course the most expensive option and I went as far as getting quotes for two of the most reputable ones. If you do go down this route, choose your publisher with care. There are some ‘vanity’ publishers which will, sadly, both take your money and produce a poor-quality book. Option three is to simply buy the individual services you want, and this is what I did. I also decided that to make my book stand out, it needed a brilliant cover. So I commissioned an illustrator I knew through my local Chamber of Commerce to create a map of our journey.
As a journalist/editor myself, I decided not to pay anyone to edit it, but I still needed a formatter and a bit of hand-holding. I knew nothing of ISBN numbers, margin size, which fonts to choose or registering the book.
Once I’d finished writing, the other elements only took a few weeks
So how do you go about finding someone to do all this? The selfpublished writer’s best friend is the Alliance of Independent Authors (allianceindependentauthors.org), a highly respected membership organisation. Even if you don’t join, you can view the self-publishing services directory on the website, where everyone listed has been vetted.
When we got back, several of them suggested turning the posts into a book. After thinking about it for at least half an hour, I thought, well, why not? There was clearly a gap in the market for something along these lines. Several months earlier, I’d searched for a book about what 2020s interrailing was really like for a middle-aged person. I could only find one, and it was very different from mine.
With the decision made, it seemed sensible to write the book first and worry about the publishing side of things later. So every weekend for a month, I locked myself in my home office to write my first draft. With my reworked Facebook posts, diary extracts from my 1988 interrailing trip as a comparison, and finally some tips, I soon had a 40,000-word manuscript.
Manuscript done: now what next?
Once that was finished, it was time to research actually publishing it. It didn’t cross my mind to send it to an agent or a traditional publisher. It would take too long and I was conscious that travel books can date quickly. I already knew that self-publishing was easier than ever. At a business meeting several months earlier, I’d chatted to a man who’d done the whole thing himself for just a few hundred pounds. I immersed myself in Facebook groups about self-publishing and learned that there are really three main ways of publishing your own book.
From page to print in a few weeks
What surprised me was the speed of everything – once I’d finished writing, the other elements only took a few weeks. In fact I slowed the pace down to have a 2024 publication date. If, like most self-published authors, you choose to publish on Amazon, getting it approved takes just a few days.
Publishing a book has been enormous fun. I’ve relished checking the sales figures every day and reading the reviews. I’ve loved it when people have emailed me to say how much they’ve enjoyed it. Best of all, two people are going interrailing this year as a direct result of reading it. So if you have a book in you – get it out there!
Judy Yorke’s book, Crowded Platforms and Window Seats: One Family’s Interrail Adventure, is available on Amazon as an e-book or paperback.
A great place to discuss your ideas about publishing your own book is the CSSC book club. With over 700 active members, there’s plenty of insight and encouragement in a welcoming group. You can still read Judy’s interrailing article, ‘Back on track’, in issue 5 of Podium.
Life cycle
How far would you go on your bike? For some people the answer is several thousand miles. Adrian Monti reports
“There isn’t a day that goes by when one of us doesn’t remind the other of something we did or saw or someone we met on our cycling trip,” says Katie Waters. “It was more amazing than we ever imagined it would be. We both loved it.”
A fleet of Lycra-clad cyclists whizzing by, or a family out for the day, is a fairly common sight, especially on country roads. But how many people would pack their saddlebags and depart for more than a few hours? Katie and her partner, Colin Beresford, spent nine months pedalling 8,875 miles across Europe and Asia, leaving them with experiences which will stay with them forever.
Colin, 54, had been planning to cycle across Europe for many years and then, inspired by TV’s Race Across the World, he decided to add on an Asian leg and finish in Singapore. Katie, 44, was easily convinced it was an adventure she wanted to share.
With heavily laden bikes, the pair set off from their Derbyshire village of Langley Mill, full of both excitement and apprehension.
Eight months and 22 countries
After crossing into mainland Europe via Portsmouth, they mostly camped while also making use of a community for cyclists called Warmshowers, through which kind-hearted hosts offer riders a bed for the night along their journey.
After visiting 22 countries, they flew from Singapore to Berlin and cycled back home for Christmas
“I suffered one puncture and Colin had a few more, but apart from broken chains (which Colin’s adept at fixing), we didn’t have any bike mishaps or serious injuries. We did need to rethink the route when we had some visa issues, but nothing else major,” says Katie. “So many places we saw were stunning – Switzerland’s scenery, the Croatian coast and beautiful Albania.”
“We trained before we went, knowing we would need to cycle roughly 50 miles a day,” she explains. “Apart from spinning classes, I’d never done much cycling before.” The couple’s dream became a reality in April 2022 when Colin took a break from his business and Katie had a sabbatical from her nursing job.
However, she adds, “It was a shock to be riding day after day in all weathers. And we had to change our plans when we realised it would be 40 degrees riding through the hills of Turkey. I wouldn’t have been able to cope with that heat.” Instead, they flew to Singapore and rode for three months through
Katie Waters and Colin Beresford in Tam Coc, Vietnam
Malaysia, Thailand, Cambodia and Vietnam. But if the climate wasn’t always friendly, the people they met certainly were.
“People were so kind and interested as we were also fundraising for Alzheimer’s Research UK. The bikes were the starting point as strangers wanted to know what we were doing. Even where neither of us could speak the other person’s language, we made ourselves understood. We made loads of new friends along the way and saw so many different ways of life. Colin, who planned all our routes, would have stayed away cycling for even longer if he could.” However, after visiting 22 countries, the couple flew from Singapore to Berlin and finally cycled back home in time for Christmas.
Could you keep on riding?
Careful planning before you leave is key: work out how far you can comfortably cycle in a day in the time you have set aside for the trip. And include some rest days!
When you’re preparing, gradually increase your weekly training mileage as your departure day gets closer.
Learn how to maintain and fix your bike for any eventuality, from a simple puncture to replacing major parts.
Weigh up if you want to camp – which means taking more kit – or if you prefer to opt for B&B-style accommodation, which though pricier is more comfortable and means less packing.
Turning your adventure into a charity fundraiser will keep you motivated during the toughest parts of your challenge.
A great place to start your cycling journey is the dedicated CSSC community Facebook page, with its 300 like-minded CSSC members with a passion for cycling, who share related images, tips and routes. There you’ll also find monthly photo competitions, details of any offers, and posts about events and trips.
sense of adventure and we want to do something like that again somewhere. It was such an amazing thing to do together and we shared so many incredible experiences.”
Doing challenges like this cycling one means you can find out so much about yourself
“At first it was weird adapting back to our old lives,” reflects Katie. “Almost every day while we were away we started somewhere different. We had no idea what we would face each day apart from being on our bikes heading for a new destination. It was so different from our normal lives.” And with new friends now scattered across the globe, hundreds of photos and countless memories, the pair are not yet ready to park up their touring bikes. “It’s given us a real
Riding the border
Gary Shaughnessy also relishes an epic bike ride. Last year he was part of a team which rode from Liverpool to the Polish-Ukrainian border in 14 days.
But what makes Gary’s efforts even more impressive is that he was diagnosed with Parkinson’s disease, the neurodegenerative condition, in 2015. But, as he explains, he’s been determined not to let that stop him from doing as much as he can. “Since my diagnosis, I’ve tried to stay active,” says Gary, 58, a retired CEO who’s now chair of the trustees for Parkinson’s UK. “My wife, Janet, wisely said to me: ‘Don’t focus on what you can’t do, but instead focus on the things you can do.’ It’s been my philosophy ever since as I won’t let Parkinson’s
Katie and Colin negotiating a ‘bike route’ (as it was billed) in Croatia
Gary (second from right in the line-up above) and the other cyclists on their 100-mile-a-day cycling journey
define me.” It’s meant that in the past decade he has run more than 45 marathons, kayaked across lakes, whizzed down Europe’s longest zip wire – and completed many endurance cycle rides.
He decided to raise money for both Parkinson’s UK and the children’s charity Terre des hommes after inviting a Ukrainian family to live with his family in Hampshire. And as it was the host city for Eurovision 2022, which was won by Ukraine, Liverpool seemed the ideal starting point for their adventure.
With a core team of eight other riders, and others joining them for sections along the way, Gary and his team knew they had to cover 100 miles a day to complete the 1,400-mile route. And planning in advance was crucial to their success. “I’m not the fastest cyclist but I also never give up,” says Gary. “I’ve found it really is a case of breaking these challenges down and just getting to the next break point. It was such a tremendous trip, as we went through some glorious places such as the old East Germany. We had it all planned in advance, mostly sleeping at B&Bs along the way. I need to take my medication throughout the day, but apart from one day when my hands were too numb with cold to open the packaging of my drugs, I was absolutely fine.”
One big difference with previous challenges, however, was the finish point. Usually, there’s champagne, lots of backslapping and celebration when at the final destination. “But when we got to the border, you can’t and don’t want to do that,” says Gary. “It really brought home the enormity of the situation inside Ukraine and left us feeling quite humbled.”
Gary has many more fundraising challenges planned. “The reality is Parkinson’s is relentless and never gives you a day off,” he says. “But doing challenges like this last cycling one means you can find out so much about yourself. It’s such fun doing a cycle with a group and is so rewarding because of what you achieve and the charities you can help.”
Find out more about Parkinson’s disease or about how you can support Parkinson’s UK at www.parkinsons.org.uk, and visit www.alzheimersresearchuk.org for Alzheimer’s Research UK.
If you want to turn your hobby into an epic ride, like crossing Europe or beyond, why not see if CSSC funding support can help with your costs, such as purchasing new equipment. We can also support you with up to £20 back for cycling event entry fees
CSSC at the London Marathon
Three CSSC marathon runners tell us all about their experiences this year
For the first time ever, this year CSSC partnered with Health Poverty Action (HPA) for the London Marathon. HPA provided 40 spaces for our members to take part. After the race was over, we caught up with three CSSC runners to find out what it was like.
James Bazeley completed his first marathon in 3 hrs 45 mins, raising £1,600 for HPA.
How did you feel straight afterwards? Crossing the finish line was pure ecstasy! However, 20 seconds later was pure agony, stinging and aching. And they
don’t tell you about the hour it takes to get out of St James’s Park afterwards, which is frustrating. What was the hardest bit?
Getting around Canary Wharf – it felt that it was going on forever. But once I was on the home straight along the Thames, the atmosphere pushed me through to the end.
Can you describe your training regime? I ran four times a week, with a long run (over 12km) every weekend, and went to the gym twice a week to work on leg and core strength to reduce
injury. The hardest part was timing the training round work. It meant a lot of early-morning runs and plenty of selfmotivation to run after work, when it was the last thing I wanted to do.
What was your support network like?
Support from family and friends on the day was amazing at multiple spots throughout the run. My partner supported me tremendously throughout training as well – and coping with the horrendous smell of my running kit was possibly the worst part for her.
What’s next for you?
My next main priority is becoming a dad and focusing on all that will involve. So it will definitely be at least a couple of years before I try another. I realised halfway through the London Marathon
that that was the perfect distance for me. It all went downhill from there.
Penny Scott Andrews completed her fifth marathon in 3 hrs 12 mins.
What was the best bit?
The whole day! It had been 16 weeks of hard training, and just to have made the start line and experience the event was incredible. There were so many people running for amazing causes, making it all so inspiring.
How were your family when you told them about running the marathon?
My little boy loves running, so he was super excited. I think everyone else was probably a lot less excited than him, as the training can become quite time-consuming, and I do become an absolute marathon bore!
How long did it take you to recover? I was back out running after three days, but at a much gentler pace. Since the marathon I have been enjoying leisurely running in woods and on trails, rather than pounding the roads and sticking to a training plan! It’s been lovely.
How was the support from CSSC?
CSSC was amazing, generously providing an after-race party, complete with pasta and massage, which was brilliant. I arrived almost unable to put weight on one leg and left rebuilt! It absolutely aided a speedy recovery.
What’s next for you?
In August I am racing a steam train in Wales, and in the interim doing lots of parkrun with my son. The Boston marathon would be the dream, but I think I would be pushing my luck with my family if I started disappearing off and spending the family holiday budget to run marathons abroad!
Emily Westwood completed her first marathon in 4 hrs 4 mins, raising £1,700 for HPA.
How do you feel six months on? I feel incredibly proud of myself and nostalgic for the day. I want to do another one! I miss the whole training process and dedication you need.
When did you start to train for the London Marathon?
I got a late place, so my training started quite late on. I started at the beginning of February so had about 10 weeks.
Can you describe your training regime? I did about four runs a week, slowly
Most people start serious marathon training around now –and with a little bit of planning and guidance, it’s possible to go from 5k to 40k in just 12 weeks. Next year we’re hoping to partner with another amazing charity to help raise awareness and funds for a fantastic cause. If you’d like to enter the draw to claim a place in next year’s London Marathon, send your name and membership number to editor@cssc.co.uk.
As a CSSC staff member I had a lot of support from CSSC and especially from my colleagues
building up the distances. This involved one long run a week, as well as at least one tempo run, fartlek session or interval session to build up my running ability. I also did one strength session a week and stretching after every run. It all took up lots of time, which is probably why I felt so lost afterwards!
How was the support from HPA and CSSC?
The HPA staff were great, and getting to meet them in person after the run to celebrate the fundraising was lovely.
As a CSSC staff member I had a lot of support from CSSC and especially from my colleagues. So many people donated to support me (especially when I brought some doughnuts into the office!).
Which other races would you like to take on?
Valencia or Berlin marathon, maybe some halves in the UK: Bath, Sheffield, Brighton and possibly others too. At the moment I’m trying to keep up the training, running between 10 and 25k a week. I’ve been thinking about taking on some triathlons, so we’ll see! There’s definitely something round the corner. And we asked everyone what advice they would give to anyone thinking about running a marathon...
All three came back with the same response: “Do it!” You’ll be so surprised at what your body is capable of – and the feeling when you see that finish line is like no other.
For more training tips –from marathons to Couch to 5K – we have loads of really useful content on the CSSC website to help you, including our health and wellbeing app, CSSC life.
London Marathon 2025
CHRISTMAS
Market forces
Turn your Christmas shopping into a minibreak with a trip to a Christmas market, in the UK or abroad. By Judy Yorke
What is Christmas to you? If you love it for mulled wine, gingerbread, handcrafted presents, twinkling lights and general bonhomie, then you should seize the chance to visit one of the festive markets that spring up from late November.
Fairly new to the UK, Christmas markets have a long and rich history in Northern Europe. The first one is believed to be the Dezembermarkt (December market), which appeared in Vienna around 1296. Rather than selling gifts and glühwein, though, its purpose was to help locals stock up on their essentials as winter drew in. The first true Christmas market as we know them now came along a century and a third later, in Germany: Dresden’s Striezelmarkt will be marking its 590th birthday this year and proudly has the motto ‘seit 1434’ (since 1434) in its logo. It only opened on Christmas Eve back then; the 2024 edition still closes on that day, but opens on 27 November.
Today you’ll find a Christmas market in practically every German town and city, but they have spread across the continent too. There are hundreds of them all over Europe including Poland, Hungary, Italy, France, the Netherlands, Switzerland and Austria.
Christmas markets are a feast for the senses. Many markets across Europe are a showcase for local handicrafts, food and drink. Wherever you go, you’ll be able to enjoy hot chocolate, listen to local music, and admire the massive Christmas trees that are often the centrepiece for the events. Onions and sausages sizzle temptingly on the grill, before being slapped into buns and wolfed down by hungry shoppers. You can take in the entertainment, splash out on artisan presents, indulge in traditional food, enjoy a few snacks or just soak up the atmosphere – the choice is yours.
A massive bonus is that many of these markets take place in cities that
are wonderful places to visit at any time of year but especially magical in December. Once you’ve tired of the markets – or, much more likely, spent all your money – you can explore these majestic cities at a time of year when they are less likely to be full of tourists.
Cosy, inviting restaurants nearby serve hearty food like Sauerbraten (a marinated German roast), Bramboračka (Czech potato soup) and the ubiquitous goulash; these are countries that know how to winter well.
What’s more, it can also be a budgetfriendly time to visit. Take advantage of pre-Christmas air fares or, better still, go green by taking the train. Travel by
Eurostar to Brussels, spend the night in the Belgian capital, and hop on a train after breakfast the next day to be in Germany by the afternoon or Vienna by evening. You’ll have the added bonus of watching the landscape change from the comfort and warmth of your train carriage.
So if you want to experience a Christmas market for yourself, where should you go?
Berlin
Germany is a great place to start if you’ve never been to one before, and why not head for the capital?
From the end of November, Berlin teems with Christmas markets so you’re
sure to find one to suit your style. The Spandau Christmas market takes over the old town area. Here you’ll find a stage with acts, a Christmas nativity scene with live animals, and of course handicrafts to buy. This is a market with a real international flavour, with gifts from the Middle East, South America, and elsewhere in Europe. And talking of flavour, of course, there is plenty to eat and drink here too.
Another hugely popular Berlin market is WeihnachtsZauber, which has temporarily moved from its normal home in Gendarmenmarkt to nearby Bebelplatz due to construction work. It’s known for offering traditional crafts including leather, wooden carvings, glass and jewellery, and you’ll be able to visit a demonstration tent and see artists at work. There’s a wide range of food and drink here and, if the glühwein is failing to warm your cockles, you can thaw your fingers and toes and fill your belly in a heated, covered restaurant area. You can also enjoy watching performances including acrobats, choirs and dance. There’s a small fee to enter this at most times.
Prague
If you fancy a pan-European Christmas market crawl, you can make it from Berlin to Prague in under four hours on the train. You’ll have time for a quick nap en route to recharge your batteries before you set out to see how Czechia does Christmas markets.
Once you arrive, you’ll find that the capital city has two main markets just a few minutes apart on foot, at Old Town Square (Staroměstské náměstí) and Wenceslas Square (Václavské náměstí). They’re open every day from 30 November to 6 January (so you could make it a Twixtmas jaunt if you prefer).
Here you’ll find traditional wooden huts groaning with handicrafts like candles and glassware. Feeling cold?
Prague’s Old Town Square market
The popular Gendarmenmarkt is just one of Berlin’s many Christmas market options
You can stock up on warm hats, scarves and gloves. Don’t miss out on the chance to sample Czech food including flatbreads, sweet or savoury dumplings and Christmas fish soup.
In Old Town Square, you’ll be able to admire the 24-metre-tall Christmas tree, with 100,000 LED lights hanging from its branches. There are six tree-lighting ceremonies every afternoon/evening, accompanied by music. You can also enjoy festive music and dance from performers from all over the country.
Vienna
Exhausted the Czech markets? There’s a direct train from Prague that will whisk you directly to Vienna in about four hours to experience Christmas markets Austrian-style. Vienna has more than 20 Christmas markets including one on Rathausplatz in front of the town hall. As well as arts and craft stalls which offer unusual gifts or treats for yourself, you’ll be able to sample regional and organic food including tempting chocolatecovered strawberries. Take a breath and admire the Christmas tree and nativity scene, and enjoy the music too.
UK
Of course you don’t have to travel to mainland Europe to enjoy a Christmas market. In fact, it’s fair to say that in the UK you’re spoilt for choice.
Birmingham’s Frankfurt Christmas market is, as the name suggests, modelled on German versions. Kicking off on 1 November, it claims to be the largest authentic German Christmas market outside Germany or Austria, and
Find out more at
l www.berlin.de/en/christmas-markets
l www.weihnachtsmarkt-berlin.de/welcome
l www.praguepraha.com/events/prague-christmas-markets
l www.christkindlmarkt.at/en
l https://bathchristmasmarket.co.uk
l www.makeityork.com/markets/york-christmas-market
l www.visitwinchester.co.uk/event/winchester-cathedral-christmasmarket-24
l www.thebfcm.co.uk/birminghams-frankfurt-christmas-market
you can get the full flavour with pretzels and bratwurst.
Or you might prefer Bath, with more than 200 chalets selling local arts and crafts and festive food right by the
Abbey and Roman Baths. Despite its historic setting, it’s a forward-thinking market with a policy of reducing singleuse plastics and encouraging local microbusinesses.
Meanwhile, the medieval streets of York echo with the sights and sounds of the market also known as St Nicholas Fair. Live music and choirs will get you in the Christmas mood, and you’ll find dozens of wooden alpine chalets. Similarly, the Winchester Cathedral Christmas market, in the grounds of the centuries-old cathedral, enjoys an idyllic setting and has more than 100 stalls, with locally made crafts.
Wherever you choose, a Christmas market can get you in the mood, while being a lifesaver for last-minute presents for the hard to buy for.
Look out for loads of coach trips to local Christmas markets, and to ones even further afield across the country and Europe, organised by our volunteers. Alternatively, if you can’t find one close to where you live or in an area you’d like to explore, why not get in touch with the volunteer team for help with organising one for you and your friends?
Music, tree and Nativity scene in Vienna
Is it a German market? In style but not location: it’s in Birmingham
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