Recreational sport and active lifestyle activities

Welcome to our active lifestyles programme

As an alternative to joining a Kingston University sports club, why not take advantage of our active lifestyles programme?

We have a wide range of activities covering each day of the week, plus some fun monthly challenges that you can take part in.

All activities are available to students and staff at Kingston University. Please note: some activities are run by external clubs and these may not be free. However, they will always offer a discounted student rate.

Want to start a new activity?

Would you like to start a new activity but feel you need someone to accompany you initially? If so, then maybe the u GO i GO initiative could help.

u GO i GO is a short-term stepping stone to help people access activities at the University. It can provide a fellow student to accompany you for the first couple of weeks/sessions, giving a little extra support and confidence in trying out a new activity or joining a new club. Just contact your Sport and Active Lifestyle team on 020 8417 2412/13 or via studenthub.kingston.ac.uk. All recreational sports activities are listed as events on KU Extra.

KU Extra

Mind the Gap

As part of u GO i GO, we are offering a FREE virtual session called 'MIND THE GAP' to help you take steps towards starting a new activity.

The title of the sessions, "Mind The Gap", was created by Michael – a highly experienced yoga and meditation teacher – to give people a memorable phrase that they could use for general mindfulness sessions to help them in their everyday lives. For example, the gap between feeling and thinking, thinking and doing, breathing and releasing.

In the sessions, students will receive simple but effective breathing and relaxation techniques to help with anxiety, depression and general well-being. There are easy-to-follow guided visualisation exercises and gentle and reassuring guidance for achieving a more peaceful state of mind in a relaxed and safe environment.

Participants do not have to have their camera switched on; whatever works and is comfortable is the most important thing. Michael is also open to Q&A after each session if people want to ask questions or share their thoughts; all emails will be answered within 24 hours.

Sessions don't require any special equipment, just a quiet place where you can join in and enjoy the time. Students can join at any time during term.

Time: 11.45am–1pm
Location: Virtual platform on Teams
Dates: Every Monday, from 6 January to 31 March 2025
Please note: there are no sessions on 10–14 February 2025.

To sign up and join the session please email: Michael@yogahara.com

Michael will also be on campus for a chat at the Student Social Group on Wednesdays from 1–2pm in the Student Union Open Space.

Activities on offer

Browse the many sports and activities available. There's something for each day of the week.

If possible, please bring your own racket to tennis and badminton sessions. We have a limited number of spare ones.

Badminton

Badminton: Friday

Time: 5.30–7.30pm
Location: Kingston College, The Arena
Dates: Every Friday, from 17 January to 4 April 2025 (please note: there is no session on 10 January)

Come along to this FREE recreational session, ready to play, led by a student sports activator. All welcome. We encourage you to bring your own racket if possible.

Please note: there are no sessions on 10 January or on 10–14 February 2025.

Boccia

Boccia: Wednesday

Time: 12 noon–1pm
Location: The Fitness Centre, Penrhyn Road
Dates: Every Wednesday, from 8 January to 1 April 2025

Boccia is a game similar to bowls. It is played from a seated position to allow for participants using wheelchairs. It is inclusive and open to all Kingston University students, either with a disability or not. Participants do not need any previous experience. This is a free recreational session for all to enjoy. It is led by Jayson Shetty, a Kingston University and Bedelsford School alumnus.

Please note: there are no sessions on 10–14 February 2025.

Boxing

Pad Work: Tuesdays

Time: 6.30–7.30pm
Location: The Fitness Centre, Penrhyn Road
Dates: Tuesdays, ongoing throughout 2025

Boxing Conditioning : Fridays

Time: 12 noon–1pm
Location: The Fitness Centre, Penrhyn Road
Dates: Thursdays, ongoing throughout 2025

Both sessions led by a qualified boxing coach. Beginners welcome. For staff and students. Great fitness workout with gloves and pads.

Basketball

Basketball: Friday

Time: 8–9pm
Location: Tiffin School (Queen Elizabeth Road, Kingston upon Thames KT2 6RL)
Dates: Every Friday, from 10 January to 4 April 2025

Come along to this free recreational session, ready to play, led by a student sports activator. All welcome.

Please note: there are no sessions on 10–14 February 2025.

Bowling

Ten-pin bowling is available at The Rotunda, Kingston: Student discounts available Monday to Friday until 6pm. Two games of bowling for £5 or unlimited bowling for £7.49. To book call 0871 221 0000.

Circus Fitness

Circus Fitness: New courses TBC for 2025

Free for students

Do you want to add a bit of fun to your fitness routines or just try something new?

The 'Sport and Active Lifestyle' team are offering FREE circus fitness classes with Annie Zita. Annie is a graduate of the 'National Centre for Circus Arts' and has been training since 2010.

The classes take place in the Fitness Centre, located at the Penrhyn Road site. They will focus on handstands/conditioning, hula hoop/movement, juggling/coordination/games, and flexibility. All levels are welcome. Focus is on fun, moving and trying new things.

Book for the whole week or just a come along for a drop-in session. For bookings and more information please contact Jo Heath via j.heath@kingston.ac.uk or call 020 8417 2412

There are 15 places available for each workshop.

Please note: there are no sessions on 10–14 February 2025.

Cycling

Kingston Wheelers Cycling Club: Wednesday

Kingston Wheelers is one of the biggest and friendliest clubs in London and part of Kingston's cycling culture since 1924. It offers Wednesday evening social rides around Richmond Park and regular rides, including a Sunday club run. The club hosts many local races and charity events. Students can get a discounted membership at £20 for the year, which includes access to the club forum, Le Col cycling kit, refunds on race fees and social events. Find out more at the Kingston Wheelers website.

Njinga Cycling: any day of the week

Offers training for riders looking to improve their cycling. Our Wattbike lab, just on the Kingston Bridge, offers Wattbike classes seven days a week. Yoga and strength & conditioning classes for cyclists are also available. Find our schedule on the Njinga app or visit our site.

All new customers entitled to our new customer offer of two classes for £14.

Ongoing pay as you go student rates are: £9 per class (Adult classes normally £17).
Our unlimited monthly Wattbike student package is £60 (50% off adult prices). To include yoga and strength & conditioning for cyclists add £15 per month.
There are no admin or membership fees.
We also run a referral scheme.

Dance

Beginner's Ballet

Time: 11am–12 noon
Dates: Every Thursday, from 9 January to 3 April 2025
Location: PR Campus, Fitness Centre Studio, KT1 2EE

This class is for complete beginners. Learn the ballet basics from the positions of the feet and arms alongside stretches and exercises to move the body like a trained dancer. Bare feet or grippy socks.

Dance 'Barre' classes: Every day of the week

Barre sessions are a fusion of ballet technique and positions, the precision of Pilates, the alignment of yoga and the strength of Sports Conditioning. If you would like to get involved, please email Jo to register interest.

A new class will be on offer each week to keep you motivated.

The classes are pre-recorded and sent with a link that lasts seven days so that you can do it at any time, on any day and as many times as you like until the next class is available.

Classes are now £5 for students and staff. Ongoing classes throughout 2024.

Dance Fitness

Every Monday, 6.30–7.30pm, in the Fitness Centre, Penrhyn Road campus.
Fee attached to this session. Information and payment – at the Fitness Centre reception.

Salsa

FREE for students and staff. Please note, classes take place on three dates only.

Time: Friday 12 noon–1pm
Dates: THREE DATES ONLY: Thursday 16 January 2025; Thursday 27 February 2025; Thursday 13 March 2025.
Location: PR Campus, Fitness Centre Studio, KT1 2EE

The class is lead by a fully-qualified dance instructor. To guarantee a place please register your interest at J.Heath@kingston.ac.uk.

Please note: there are no sessions on 10–14 February 2025.

Disability Multisport Sessions: community centre

Fulham FC Foundation has partnered with Kingston Mencap to offer Multisport Sessions for adults with learning difficulties/disabilities.

Time: Thursdays 1:30–2:30pm; Saturdays 1–2pm
Location: Searchlight Community Centre, Kingston KT3 3RX
Dates: Ongoing

These sessions are part of Mencap's Drop-in Sessions and have a charge of £5 per person. (This includes tea and coffee and water/juice; bring your own lunch). Carers are free.

Full details of the drop-in sessions are:

Thursday Fun Club: 1–3pm
Saturday Drop-in: 12 noon–2:30pm

No booking is required, just turn up on the day of the session you wish to attend.

Fitness Trail

Time: Any time and day
Location: Fitness Trail at Kingston Hill campus. See map just outside Coombehurst House.
Dates: Ongoing.

Just turn up ready to either walk, jog or run around the Fitness Trail. A great place to organise a walking book club. Why not start with this year's Big Read book, Hello World. Pick up your free Big Read book from any campus and get out in the fresh air and enjoy some forest bathing and exercise at the same time.

Football

Football - More Than A Game: Tuesdays

Time: 2–3pm
Location: Kingsmeadow Athletics Centre
Dates: Every Tuesday - ongoing

Free all-inclusive football for all abilities (18+). Come along for an hour of fun football activities to improve your mental wellbeing. The session starts with a group check-in followed by inclusive football and physical activity. All-inclusive session open to all abilities, disabilities, cultures, backgrounds and genders. Contact Jo Heath to sign up for a session. In partnership with Fulham Football Club.

Female Disability Football

Time: 10.10–11.30am
Location: Fulham FC Training Ground, Motspur Park
Dates: Ongoing Saturday mornings

Sessions are for females, aged over 16, with any form of physical and/or learning disability or educational need.

To book, visit: www.fulhamsoccerschools.com.

Please note: there are no sessions on 10–14 February 2025.

Forest Bathing

Time: 1-2pm
Location: Fitness Trail at Kingston Hill campus
Dates: TBC for 2025.

Join our sports activator for a walk around the Fitness Trail under the trees. Forest bathing is a Japanese practice for relaxation; known in Japan as shinrin-yoku. The simple method of being calm and quiet among the trees, and observing nature around you while breathing deeply can help boost health and wellbeing in a natural way.

Please note: there are no sessions on 10–14 February 2025.

Golf

Golf: throughout the week

Hampton Court Palace Golf Club, Richmond
£550 membership deal for Kingston students and staff which includes: no joining fee, full seven-day membership, includes unlimited play year-round. Contact James Cooper, hamptoncourtpalace-sales@crown-golf.co.uk

Strawberry Hill Golf Club, Twickenham
Four taster sessions for £40. To book or for further information, contact Peter Buchan via email peter.buchan7@btinternet.com, by calling 020 8894 0165 or visiting www.shgolf.co.uk

Sunbury Golf Centre, Shepperton
Seven-day free trial of up to four one-hour group lessons, range and use of the course at off-peak times. Free club hire.

Sandown Park Golf Club, Esher
Two free beginner group lessons and free club hire. Balls cost £6 per session.

World of Golf, New Malden
Six free beginner group lessons with qualified instructor. Please be aware they now charge £12 for balls. Book online at World of Golf London.

London Scottish membership
Also available is a fantastic student golf membership offer from London Scottish (near Wimbledon Common) for only £288 for the year. This will entitle any bona fide student to play seven days a week all year round and enter all competitions to gain an official handicap. This would normally cost £902 for the year!

For more information and booking about all golfing activities please contact Jo Heath by email or call 020 8417 2412.

Go-karting

Go karting is available at Sandown Park: discounts available if students book online.

Horse Riding

Chessington Equestrian Centre offers a 10% discount for Kingston University students on prices for 1:1 half-hour lessons and small established rider groups during off-peak hours. All prices can be found on the Chessington Equestrian Centre website.

Please contact the centre directly to make your bookings and payments.

Laser Quest

Laser Quest is available in Surbiton – Laser Quest Kingston, 1st Floor, 402 Hook Rise North, KT6 5AT. Take your student ID card for the latest discounts. To book call 020 4599 1350.

For more information, visit Laser Quest Kingston.

Multisport Inclusive Sessions: on campus...in partnership with Fulham FC Foundation

Sessions are open to anyone with any form of disability or those who want to be active in an inclusive environment suited to your needs.

Takes place every Wednesday from 1-2pm.

Soccercise
Anyone can try Soccercise! You don't need to have played any football before to take part. Soccercise is delivered to music. Come and give it a go and enjoy the beautiful game differently whilst improving your fitness and skills.
Cosmo
Cosmo challenges your cognitive, communication and motor skills through interactive games and activities, with lights, numbers and sound – how quick are your reactions?
Blind Football
See what it takes to play blind football, using your other senses and developing a sense of appreciation for those with a visual impairment.
Target Games
Propel an object into, on or near a target to get the best possible score. This may also involve avoiding obstacles, defending, guarding, or blocking the path of the opposition's ball to stop them from scoring.
Boccia
A game of precision, skill, and tactics. Get your ball as close to a white target ball as possible.
Multi Sport
A fun and social introduction to sport and fitness through a variety of sports and physical activities.

All sessions take place in the Fitness Centre Studio located on the Penrhyn Road campus on Wednesdays from 1-2pm. No need to book, just turn up ready to enjoy all these great activities led by fully-qualified coaches from Fulham FC and Kingston University. Come and try something new. It may turn out to be your new happy place.

Running dates from 8 January to 5 February 2025.

Netball

Social Netball League: Tuesdays

Time: 6.30–9.30pm
Location: Tiffin Girls School KT2 5PL
Dates: Tuesdays, ongoing.

Run by GOMAMMOTH. For more details email hello@gomammoth.co.uk or visit the Go Mammoth site. You don't have to be great to start but you do need to start to be great.

Back to Netball: Wednesdays

Time: 8–9.30pm in Woking (The Winston Churchill School)
Time: 6–7pm in Woking (Woking Leisure Centre)
Dates: Ongoing.

Contact Grace Thornborow (Grace.Thornborow@englandnetball.co.uk) to confirm dates and more details or visit the Back to Netball site. Back to Netball sessions are running across England and provide women of all ages with a gentle re-introduction to the sport. Run by passionate and enthusiastic coaches, sessions cover the basics of the game including passing, footwork and shooting. Sessions finish with a friendly game to put your skills into practice.

Padel Tennis

Padel Tennis: Monday - Friday

Time: 9.30am–2pm, every weekday
Location: Surbiton Racket & Fitness Club, Berrylands, Surbiton, KT5 8JT
Date: ongoing.

Bookings can be made maximum 24 hours in advance. For example, to book for 10am on the Wednesday, you can do so from 10am on the Tuesday.

Bookings can be made by emailing us, info@surbiton.org and mentioning Kingston University in the email, and then payment can be made at reception at the time of booking. Bats/ balls are available to borrow. The student rate per hour is £8 for a court (only £2 for each player).

Pilates

Pilates: Mondays

Time: 12 noon–1pm
Location: Fitness Centre studio, Penrhyn Road campus
Date: Every Monday, from 6 January to 31 March 2025

Pilates: Fridays

Time: 1–2pm
Location: Fitness Centre studio, Penrhyn Road campus
Date: Every Friday, from 10 January to 4 April 2025

Class promotes core strength, stability and flexibility. Mats are provided.

Please note: there are no sessions on 10–14 February 2025.

Pop Up Sport

Pop Up Sport: Tuesday – multi sport

Time: 11am–1pm
Location: Look out for pop up sport popping up at the Penrhyn Road campus
Dates: Every Tuesday (ongoing)

Simply join our sports activator as you are passing for a kick around or a game of badminton, tennis or volleyball. Just pick up a racket or ball and join in. Or, you could plan to meet at this time for regular recreational fun.

Please note: there are no sessions on 10–14 February 2025.

Plogging

Plogging: any day of the week

Plogging is a new Swedish fitness craze that combines exercise and eco-friendly activity. Simply pop into see the Sport and Active Lifestyle team in Grove House, Penrhyn Road, to pick up gloves and a bag and away you go.

The idea is to combine your walk, jog or run with picking up plastic along the way. Return your recycling to us and we will log your activity. There are prizes for those clocking up the most runs throughout the term and collecting the most plastic.

Ongoing throughout the year. To get involved, contact Jo Heath.

Rugby

Men's Rugby League: Tuesdays

Student and staff players wanted.

Time: 7–8.15pm
Location: Elmbridge R.L., Old Cranleighan Sports Club, Portsmouth Road, Thames Ditton, KT7 0HB
Dates: Every Tuesday - ongoing

To sign up please contact by email or call 07720 805834.

Women's Rugby League: Saturdays

Student and staff players wanted.

Time: 12 noon –1pm
Location: Elmbridge R.L., Old Cranleighan Sports Club, Portsmouth Rd, Thames Ditton, KT7 0HB
Dates: Every Saturday - ongoing

To sign up please contact by email or call 07720 805834.

Running

Beginners running session every Saturday at 10.30am, 11 January until 29 March 2025.

Meet in the Fitness Centre reception on the Penrhyn Road campus.

Enjoy a gentle run in Richmond Park led by one of our student Sports Activators.

Self Defence

Practical, realistic self-defence techniques. Female instructor.

FREE workshops: Thursday 20 February 2025

Three repeat sessions at the following times:

11am–12 noon
12.30–1.30pm - female only session as part of 'This Girl Can' campaign
2–3pm

To book a space and for more information please contact Jo Heath, Sports Development Manager, by emailing J.Heath@kingston.ac.uk or phoning 020 8417 2412.

Speed Stacking

Open to all students.

Come and try this all inclusive sport. A simple game of stacking cups against the clock. Learn the sequences with a sports activator and then challenge yourself against the clock or team up and take on each other.

One try and you will be hooked.

Thursday: 6–8pm in room PRJG1003
Friday: 6–8pm in room PRJG2006

For more information and to check room numbers each week, follow @kuspeedstacking on Instagram.

Please note: there are no sessions on 10–14 February 2025.

Squash

Squash: throughout the week at Surbiton

Location: Surbiton Squash Club, Berrylands
When: Monday to Friday 8am–5pm
Booking: Students can book into this private club on production of Kingston University student card and a court is approximately £5 per hour during off peak hours. To book a court call 020 8399 1594 on the day and state you are a Kingston University student.

Squash: throughout the week at New Malden

Location: New Malden Sports Club, KT3 5RG

Students can attend all of the Open Squash sessions for the following discounted prices:

Mondays 8–10pm: Club Night - Friendly match play session suitable for all abilities including beginners. Cost £6 (runs every Monday except for Bank Holidays).
Fridays 6–7.30pm: Open coaching - Fun drills and technical coaching followed by friendly match play. Suitable for all abilities including beginners. Cost £7.
Thursdays 7.30–9pm: Ladies-only squash coaching - Fun and social coaching suitable for all abilities. Cost £5.

Student Social Group

Student Social Group on Wednesdays

Open to all students looking to socialise and feel connected to the campus. Come along and join the 'student sports activators' from the 'Sport and Active Lifestyle' team. Plenty of games and activities to get involved in or sit back and watch the fun and have a chat. Our mindfulness coach will also be on hand if you want to learn some breathing techniques to calm the body and mind.

Location: Union of Students Open Space, Penrhyn Road campus.
When: Wednesdays at 1–1.50pm
Booking: No need to book, just show up
Every Wednesday, from 8 January to 2 April 2025.

Please note: there are no sessions on 10–14 February 2025.

Swimming

FREE 'learn to swim' or 'gain more confidence in the water' lessons

Dates: Every Monday, from 6 January to 31 March 2025
Time: Complete Beginners: 2.45–3.15pm; Improvers: 3.15–3.45pm
Location: Nuffield Health Surbiton Fitness and Wellbeing Gym, Simpson Way, Surbiton KT6 4ER

Swimming is the only sport that can save your life and we think it's an essential life skill to have.

Whatever your reason for not learning to swim before, please be reassured that signing up for these lessons will be the best decision you make this year.

Not forgetting the added health benefits of this physical activity, which include good heart and lung health, improved strength and flexibility, increased stamina and improved balance and posture.

Learning to swim will boost confidence and belief in your own abilities. It also opens up the door for a range of other activities such as kayaking, canoeing, scuba diving, surfing, triathlon, yachting and just good times to be had with friends and family at swimming pools, water parks, giant inflatable leisure lakes and boat trips.

Open to students only. To book a space and for more information, please contact Jo Heath, Sports Development Manager, by emailing J.Heath@kingston.ac.uk or phoning 020 8417 2412.

Swimming: any day of the week

Hampton Pool is a heated open air pool that is open 365 days of the year. Even on Christmas Day!

Location: Hampton Pool, High Street, Hampton, Middlesex, TW12 2ST
Telephone: 020 8255 1116
Booking: Student discount is available with student ID card. Public swim rate is £6.90. Student rate is £4.70. It is advisable to book your session via Hampton Pool's website.

Table Tennis

Table Tennis on Thursdays

Time: 2–3pm
Location: Fitness Centre, Penrhyn Road
Dates: Every Thursday (ongoing)

Table Tennis tournament on Fridays

Open to all players. A rolling tournament to compete for top of the leader board.

Time: 4:30pm–6:30pm
Location: Fitness Centre, Penrhyn Road
Dates: Every Friday, from 10 January to 4 April 2025

Table Tennis on Saturdays

Time: 1.30pm–2.30pm
Location: Fitness Centre, Penrhyn Road
Dates: Every Saturday (ongoing)

Free sessions. There are additional tables at Kingston Hill campus (outside Kingston Business School), Clayhill halls of residence and Roehampton Vale campus for all to use. Look out for information on termly table tennis tournaments.

Please note: there are no sessions on 10–14 February 2025.

Tennis

Touch tennis – Pop Up Sport: Thursdays

Time: 3–4pm
Location: The courtyard area outside the John Galsworthy building. Simply turn up and play. Lead by a student sports activator.
Dates: Every Thursday (ongoing)

Tennis: Thursdays

Time: 5–7pm
Location: Tolworth Sports Ground
Dates: Every Thursday, 9 January to 3 April 2025

Tennis: Sundays

Time: 2–3pm
Location: Tolworth Sports Ground
Dates: Every Sunday, from 12 January to 30 March 2025

Free recreational tennis sessions. All welcome. Led by a student Sports Activator, UTA (University Tennis Ambassador) supported by the LTA (Lawn Tennis Association)

Kingston University students and staff can book free tennis courts at Tolworth Court sports ground between 8.30am and 4.30pm. Courts must be booked in advance via sport@kingston.ac.uk.

Courts are also open at Kingston Hill campus. The gates will be open for students and staff to simply turn up and play.

Please note: there are no sessions on 10–14 February 2025.

Triathlon

If you would like to become involved in triathlon whilst at Kingston University we recommend joining Kingfisher Triathletes. The club is very friendly and welcoming and is open to all ages (18+) and abilities including complete beginners.

Triathlon swimming sessions

Monday: 9–10pm at Elmbridge Xcel Leisure, KT12 2JG
Wednesday: 9–10pm at Hampton Open Pool, TW12 2ST

Triathlon running sessions

Tuesday: 8–9pm at Kingsmeadow Athletics, KT1 3PB

Triathlon cycling sessions

Thursday: 8–9pm virtual Zoom
Sunday: 9am–12 noon meet at Kingston Gate Richmond Park

The club has full and PAYG member options, with a student discount, and members can attend as many or as few sessions as they choose. The club also organises several courses for beginners during the year. To find out more and attend a free trial session, check out the Kingfisher Triathletes website and then contact them directly.

Volleyball

Recreational Volleyball: Monday

Time: 6–8pm
Location: Tiffin School (Queen Elizabeth Road, Kingston upon Thames, KT2 6RL)
Dates: Every Monday, from 6 January to 31 March 2025

This session is free and for all those students wanting to play volleyball in a friendly sociable setting. Beginners most welcome. Supported by England Volleyball and led by allocated HEVO student.

Please note: there are no sessions on 10–14 February 2025.

Walking

Thursday Wellbeing Walks

Time: 12 noon–1pm
Location: Meet at the Fitness Centre reception, Penrhyn Road.
Every Thursday from 9 January to 3 April 2025

Join our student sports activator for a riverside or park walk for some gentle exercise. Or maybe just a short walk around campus. Our student activators are there to keep you moving and offer a friendly ear if you just need a talk or want to ask about other activities that we offer.

Please note: there are no sessions on 10–14 February 2025.

Yoga

Location: Fitness Centre Studio, Penrhyn Road campus
Dates for 2025 TBC.

Join us for these FREE yoga sessions. No previous experience needed and definitely no need to be able to touch your toes or do a headstand! By linking movements to breath it is possible to quieten the mind, calm the nervous system and release tension from the body. In time, as well as supporting the mind and emotions, yoga can help you build strength, muscle tone and flexibility.

Please note: there are no sessions on 10–14 February 2025.

Monthly challenges

In addition to the range of activities available each day of the week, the Sport and Active Lifestyle team offers a monthly challenge. These will help you keep fit in a fun way, building in extra activity to your lifestyle.

January Challenge: Dance your Christmas socks off

Don't let those unwanted Christmas socks go to waste. Let's see if you can wear them out as part of our January challenge.

The 'Sport and Active Lifestyles' team encourages you to dig out your most colourful socks and dance your way through January.

Whatever you can move or shake about, do it like nobody's watching, get your socks on each morning and dance your way through one whole track of music that makes you feel good.

The idea is that you do this at the start of your day, before doing anything else. Yes, even before the first coffee of the day!

We challenge you to do this each day during January.

We guarantee that if you stick with this challenge, you will kick-start those happy hormones and start your day with a more positive mindset.

Prepare to take on the challenge

Get a playlist ready of all your favourite tracks. The more uplifting the better.

Get your brightest socks lined up by the side of your bed.

‘Pair up' with a ‘sock buddy' and get somebody else on board to complete the challenge with you. This could be a friend, family member, work colleague or maybe somebody that just needs to connect in January and do something a bit silly to lift their mood.

Let the Sport and Active Lifestyle team know that you are taking up the challenge and register with Jo Heath (J.Heath@kingston.ac.uk) so that we can keep you dancing and help you stay motivated.

February Challenge: Clowning Around

Clowning Around with the Sport and Active Lifestyles team

We all know that life has been a bit of a juggling act lately and so the ‘Sport and Active Lifestyle' team thought it would be far more fun to learn a circus skill, to take your focus away from all the serious stuff.

We challenge you to learn to juggle or hula hoop. The idea is to practice either juggling or hula hooping (or both) each day during the month of February. Set aside at least 15 minutes to learn, practice and perfect your new skill.

Let us know how long you can keep going by the end of the month and send in your time on the last day of February.

To register, contact Jo Heath in the Sport and Active Lifestyles Team.

Free circus fitness class for KU Students

You may already have the above-mentioned skills, so why not sign up for our FREE Circus Fitness workshops. New dates TBC.

Want to add a bit of fun to your fitness routines or just try something new? The 'Sport and Active Lifestyle' team are offering free circus fitness classes led by Annie Zita, a graduate of the 'National Centre for Circus Arts' who has been training since 2010.

The workshops will focus on handstands/conditioning, hula hoop/movement, juggling/coordination/games, and flexibility.

All levels are welcome with the focus on fun, moving and trying new things.

There are 15 places available for each workshop.

To register, contact Jo Heath in the Sport and Active Lifestyles Team.

March Challenge: Plonk a Plank into your Day

This month the Sport and Active Lifestyle Team is completing the plank challenge. We will be doing a plank exercise every day in March, building up to a three-minute plank on the last day.

How to do a plank

Lie on your stomach, squeeze your belly button up into your spine and gently lift your torso onto your forearms (elbows aligned under shoulders) and toes while keeping your back straight.
Your body should be in a straight line from neck to heels.
The hard bit is to now hold the position. Keep squeezing the abdominal muscles (belly button into spine) and also squeeze your quadriceps (thigh muscles) and glutes (buttocks) as much as possible. Push through your heels, keep your back straight, pull your shoulders back from your ears, keeping your neck straight and don't forget to breathe!
If you are a beginner start with a few seconds and gradually progress up to 60 seconds per day.

If you have any back issues or find this an impossible position for your body then please let us know. We can provide you with alternative exercises that will work for you.

You can literally 'Plonk a Plank into your day' anywhere, whether it be on the bedroom floor, whilst the kettle boils, during the TV adverts or in a nice sun trap in the garden, on the balcony or in the park. Apart from the obvious physical benefits of this exercise, which includes improved core strength, posture, flexibility, balance and coordination it will improve your overall mental health.

If you are interested in signing up for this challenge then please express your interest with the 'Sport and Active Lifestyles' team. Contact Jo Heath so that we can motivate and support you throughout this challenge.

April Challenge: Just Breathe

We invite you to receive simple but effective breathing and relaxation techniques to help with pre-exam stress, anxiety, depression and general well-being. There are easy-to-follow guided visualisation exercises and gentle and reassuring guidance for achieving a more peaceful state of mind in a relaxed and safe environment.

Participants do not have to have their camera switched on; whatever works and is comfortable is the most important thing. Michael is open to Q&A after each session if people want to ask questions or share their thoughts; all emails will be answered within 24 hours.

Sessions don't require any special equipment, just a quiet place where you can join in and enjoy the time. Students can join at any time during term.

Time: 2.15pm-3.30pm
Location: Virtual platform on Teams
Dates: Every Monday, from 30 September to 16 December 2024

To sign up and join the session please email: Michael@yogahara.com

May Challenge: Unlock Your Happy

Pick one thing from the following lists to do every day in May.

Serotonin: the mood stabiliser list

Get outside into nature
Have a massage
Breathing exercises
Practise daily gratitude
Aerobic exercise

Dopamine: the reward chemical list

Celebrate success
Get enough sleep
Mindfulness/Meditation
Listen to music
Sunlight exposure

Endorphins: the pain killer list

Creative activities
Laughter
Eating cacao rich foods
Random acts of kindness
Taking hot salt baths

Oxytocin: the love hormone

Practise yoga
Cuddles and hugs
Petting a dog
Telling someone how much you care
Spending time with family

If you need inspiration for any of these activities please contact Jo Heath from your Sport and Active Lifestyle team.

June Challenge: Join the 100 Club

If we offered you membership to a club that was completely free of charge, all-inclusive and promised to improve your mental and physical health... would you want to join? If your answer was yes, welcome to the 100 Club. The Sport and Active Lifestyle team invite you to sign up for the 100 club during the month of June. By signing up you pledge to complete a physical challenge that you can complete 100 times within the month of June.

Some inspiration if nothing springs to mind...

Swim 100 lengths of your local pool
Complete 100 keepie-uppies of a football
Cycle 100 miles
Get 100 tiddly winks into a cup
Complete 100 skips with a skipping rope
100 push-ups
Complete 100 minutes of facial yoga
Walk, jog, run, wheelchair your way around your local park 100 times
Knit 100 items
Score 100 basketball hoops
Complete 100 squats in a row
Throw 100 bullseyes on a dart board

Let us know if you want to make yourself accountable by making the pledge to us or a friend so that you stick with it and get some motivational support along the way.

We would love to hear what you have set as a 100 Club challenge.

Contact Jo Heath

July and August Challenge: Swimming

22 miles. 8 weeks. One life-changing challenge. For our final challenge before the start of the next academic year we have decided to attempt to swim the English Channel. Whether you want to start regular exercise, lose weight or simply reignite your love of the sport, swimming is a fantastic way of getting fit.

Over two months, you can take the challenge at your own pace, in your own local pool, open water facilities or lidos. You can do it individually or as part of a team, and there are three distances to choose from:

11 miles: ‘The Half' – half the distance to France, an impressive feat
22 miles: ‘The Full' – the distance of the English Channel, our most popular choice
44 miles: ‘The Double' – to France and back, for the more adventurous

Whichever distance you choose, there's no better feeling than diving into a challenge and knowing each length you complete will lead to a healthier you.

You may choose to complete the challenge in your own time or maybe consider raising funds for a charity.

Why not try out Hampton Open Air Pool (heated), Richmond's Pools on the Park, Shepperton Open Water facilities or The Haven Open Water facility in Feltham to complete your challenge.

Let us know if you are taking up the challenge as we would love to know how you get on and offer support and motivation. Please register your interest with Jo Heath.

September Challenge: Take the 'Picturesque Path Every Day' challenge

Can you walk, jog, run or cycle in to campus?

Can you walk, jog, run or cycle part of your journey in to campus? Can you walk, jog or cycle between campus sites?
Take the challenge...

Choose one of the above options and start planning your new PICTUREsque path. Stick to your new PICTUREsque path for four weeks, rain or shine. Take a photo along your path, every day, for 4 weeks #pictureperfectevidence #photoproofeveryday

Benefits to taking up this challenge

Improve your physical fitness.
Reduce stress and anxiety
Fewer health issues.
Improve your mental wellbeing.
Time to organise your mind, positive mindset.
Save money on travel costs.
Avoid crowded public transport.

How to take part

Simply register your interest with the 'Sport and Active Lifestyle' Team and let us know which path you will be taking.
Send us your photo evidence each day along with your distance travelled.
Registration and photos to be sent to Jo Heath, Sports Development Manager, J.Heath@kingston.ac.uk

October challenge: 11 daily stretch exercises

A great challenge to ease you into the first full month of term.

Starting on the 1 October, the challenge is to complete 11 stretch exercises daily until the end of the month. View the stretch exercises.

Tick off each day on your calendar to have a visual reminder that you are achieving your goals.

Take a note of how flexible you are at the start of this challenge compared with how you feel at the end of the month.

If you can, try and complete these exercises first thing in the morning to help your muscles perform better for the day ahead. You will increase the flow of blood and improve circulation to all areas of the body which in turn will give you an increased range of movement and improve your flexibility.

Perform each stretch for at least 20 to 30 seconds before moving onto the next one.

Please let us know if you are taking up this challenge as we would like to support you along the way and keep you motivated.

November challenge: Yoga Challenge

The yoga challenge is to complete 15 minutes of yoga a day throughout November. This challenge is designed for you to challenge yourself and develop your overall fitness.

The first five students to sign up to the challenge receive a free yoga mat. (Please note: these are second hand mats donated by Sweaty Betty.)

December challenge: Advent Activity

If you like to have an advent calendar on the lead up to Christmas Day, why not set yourself an activity for each day from the 1 December to 25 December?

The Sport and Active Lifestyle Team challenges you to write down 25 activities on pieces of paper and place them in a jar. Or maybe make an advent calendar, if you want to get into the spirit of the challenge, and place your written challenges behind each window.

Simply pick one out on the 1 December and commit to completing that activity during the day.

Do the same each day, until your last challenge to be completed on Christmas day.

The type of activity is up to you, here are some examples:

Run, jog, walk, swim, stretch, dance, cycle, kayak, climb the stairs, play frisbee, catch and throw, plogging, squats, knit, gardening, skip, yoga, hula hoop, sing, trampoline, paddle board, meditate, keepie-uppies, shadow box, play boccia.

We recommend doing your daily activity for at least 30 minutes. However, if you did choose to buy a chocolate-filled advent and have eaten all 25 chocs on day one, to make room for your written challenges, then we recommend a good hour of physical activity each day to make up for it!

Get creative with your ideas and choose activities that your body allows you to do. You can do the same activity each day or change it up.

Get in touch

Contact the Sport and Active Lifestyles Team

Tel: +44 (0)20 8417 2413
Email us

Key contacts at Kingston University

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