About Crans-Montana

Stretching from the Rhone valley to the Plaine Morte Glacier at 3000m, Crans-Montana is one of Switzerland’s foremost skiing regions. Visitors and residents love it for its many hours of sunshine and great slopes, with breathtaking views over a string of mountain peaks that unfold from Bietschhorn to Mont Blanc via the Matterhorn. But there’s also so much more to Crans-Montana than just winter snowsports activities, both for skiiers and those just wanting a fantastic winter break.

Two towns, Crans and Montana, merge together to form the resort and both have their own identities. Sitting on a high plateau above the Rhone Valley and facing south, the views are spectacular, especially from higher altitudes where it’s possible to see Mont Blanc in the west, through to the Matterhorn and way beyond to the east. During the winter, the skiing is well suited for intermediates, with a wide range of blue and red runs, but there are also excellent beginners areas as well as some more challenging slopes for experts, including some interesting off-piste and ski touring terrain.

During summer, the resort is a haven for both road cyclists and mountain bikers as well as hikers and adventure seekers. Accommodation is varied, with a strong luxury element including several 5* hotels and a spread of 3* and 4* options as well as self-catering apartments and Bed and Breakfasts.

Crans-Montana has a host of hotels that contain spas, enabling their elite, older patrons to enjoy a combination of skiing, health treatments and shopping at the resort’s chic boutiques. This well-heeled, health-seeking clientele mixes with bankers from Geneva and – rather incongruously – a huge snowboarding crowd and freestyle skiers, who visit Crans-Montana in winter for one of the best snowparks in the Alps.

Ski and Snowboard in Crans-Montana

Crans-Montana is a good intermediate’s resort with good slopes for beginners.  A good beginners area is Arnouva, accessed by the short gondola from Montana.  The nursery slopes down by the golf course in Crans are even easier.

Long Open Runs Fit for Carving

The largest group of intermediate pistes at Crans-Montana is in the Violettes sector, with trails winding their way through the woods. The Toula chair leads to steeper reds. From Bella-Lui you can head down the Nationale ski slope or Chetseron, both World Cup runs. The only official black run in the resort is a bumpy fall-line pitch on the ridge under the Toula chair, although by the standards of many resorts it’s no more than a red. On the whole, this is a resort of long, open runs fit for cruising and carving.

Snowboarding, Skicross and Snowparks

Crans-Montana is an active snowboarding centre and the Adrenaline snowpark, at top of the Crans gondola, is one of the biggest in the country. It has a half-pipe, several rails, an area for beginner freestylers, a skicross/boardercross course and a brand new snowpark for teenagers.

Some 50km of Langlauf tracks in Crans-Montana include a 10km loipe, set unusually at an altitude of 3000m on the Plaine-Morte Glacier. A host of other winter sports take place on the mountain and in the town, including snowshoeing, ice-skating and curling. Only about half of all visitors to Crans-Montana come here to ski or snowboard.

Crans-Montana Winter Activities

Dog Sledding

For a unique experience that doesn’t involve trying to stay upright on two planks of wood, try a dog sled ride at Crans-Montana on the stunning Plaine Moret Glacier. You’ll get to take the reins and steer your own husky team, guided by a professional musher. Afterwards you can even play with the dogs.

Find out more about dog sledding and how to get a dog sled transfer from airport to resort.

Snowtubing

You and the kids can go snowtubing on Snow Island. Spin your way downhill in a big inflatable ring, knowing that you can use the magic carpet conveyor to get back up to the top again. Perfect for tired children (and parents).

Ice Rink

Channel your inner Torvil and Dean on the ice rink at one of the ice skating sessions.  Or watch the kids going round while you nurse a hot drink.

Paintball and Laser Tag

If you have enough energy left after being on the slopes, you can get rid of your angst with a spot of winter paintball. For those who aren’t keen on being hit by paint pellets, you can opt for the more gentile laser IR tag.

Shooting Range

Learn how to handle a 357 Magnum, 7mm Remington or 9mm Parabellum on a shooting course with a professional coach.

Horse Riding

Panwall Stables in Crans-Montana offer group riding lessons, private lessons on dressage and jumping, forest walks and Shetland tours.

Snow Island

Snow Island transforms the competition standard golf course into a family-focused island of fun. On Snow Island you’ll find plenty of different winter activities including snow-tubing, a sledge run, snowman-building competitions, a ‘magic carpet’ ski lift to make getting back to the start of the run way more fun, huge inflatable towers on the snow and La Maison de Bibi, the house where Crans-Montana’s famous marmot mascot, Bibi, lives. Parents and children alike love the place.

Trail Running

Crans-Montana hosts a variety of routes for trail runners. There is a fitness trail that starts at Moubra Lake which has exercise along the way to test your endurance, mobility and strength.

Climbing Centre

The indoor climbing centre at Crans-Montana has a range of routes that lead up to a height of 13.5 metres, from 4C to 8A.

Curling

This beautiful indoor curling hall is right next to the Ycoor Café, right in the center of Montana. The 3 tracks enjoy an extraordinary ice cream which, according to specialists, curle perfectly. For insiders, it’s a pleasure.
For those who want to discover this sport, you can take an introductory course.

Crans-Montana Winter Activities Indoors

Bowling

When the winter chill is seeping into your bones, you can spend some toasty times indoor. Bowling is a popular family favourite.

Cinema

there are a selection of films to see at the cinema.

Indoor Golf

The indoor golf academy is composed of 5 experienced teachers as well as an assistant in 3rd year of apprenticeship. The academy is located in the golf area between holes 8 and 12 of the Ballesteros course.

The whole area is fully equipped for players of all levels. Whether you are a beginner, advanced of expert, the outdoor and indoor facilities are specially designed to help you progress.

The performance center is equipped with trackmans, a gym specially dedicated to Golf-Fitness and an indoor putting green.

More Indoor Sports and Games

There are more indoor activities to keep everyone amused including:

• Swimming Pools
• Gym sessions
• Badminton
• Snooker
• Table Football
• Table Tennis
• Tennis
• Yoga

Hiking and Exploring on Foot in Crans-Montana

With its lakes, forests, glacier and vineyards, the region has something to offer every nature lover. Ski touring is available, as are snowshoeing trips exploring the area.

Sports fans will be delighted to discover a large array of amenities dedicated to sporting activities, whilst cultural devotees will enjoy the wide range of museums, events and festivals.

Luxury and Outstanding Service

LeCrans is generally considered to be one of the top in terms of hotels in Crans-Montana and it also has a one star Michelin restaurant that is exceptional.

The Crans Ambassador is also really nice and it has great views as it’s elevated above the town. It’s pretty much ski-in-ski-out too which is the only large hotel to offer that (until the new Sixth Senses opens up but that’s in 2021).  The Ambassador is amazing to be honest.

Another amazing place to stay is Pasdelours , again with a one star Michelin restaurant. It’s very high end and a little more cosy feel too.  The food is amazing.

Then there’s the Chetzeron – it’s a hotel on the mountain.  You can only get there by snow cat or skis during the winter, which makes it a bit like a James Bond lair.  It has really nice super friendly staff including the owner who is a really nice guy. The restaurant is listed in the Michelin Guide.  It doesn’t have a star but just great food done well, from traditional stuff like fondue to more varied international dishes.

Find Out More About Crans-Montana Winter Activities

You can find out more about events and winter activities in Crans-Montana from the Cran-Montana Tourist Board. The resort is part of the Best of the Alps group.

You can also find out about Crans-Montana Summer Activities

The post Crans-Montana Winter Activities appeared first on Active Outdoors.

But what role models do today’s teenagers have? Pop stars, footballers, and er, well, I can’t think of anyone else? You don’t get to see any of them doing outdoor activities in the wilderness.

So, perhaps you should be getting your inspiration and encouragement from a source a bit closer to home – your dad. Does your dad encourage you to spend time outdoors? Do you enjoy spending time with your dad outdoors? What makes a great outdoor dad?

I have been pondering this question lately as I watch other dads ignoring their children in the park while they lounge around looking fed up at being dragged out with the family, or shouting at them to stop mucking about when they create their own disruptive fun. There does seem to be a big disconnect between dads and their kids. Is this because they spend all of their time at work and not enough time playing with their children? Do they actually know the best way to interact?

I love the great outdoors, and as a dad I try my best to introduce my children to as wide a variety of outdoor experiences as I can . This doesn’t mean taking them on 10 mile hikes over mountains because it will do them good. I encourage them to try new activities and experiences, but it has to be fun. I provide guidance and knowledge from my years of experience as an outdoor adventurer, but also give them the freedom to learn and discover things for themselves.

This led me to thinking, “What makes a great outdoor dad?” With a lot of input from my children, here is my list of 20 things on how to be a great outdoor dad.

1. Fun – Make every outdoor experience fun.
2. Get a dog – The family will love the furry creature to bits, but it is you that has to go out in all weathers to walk the beast. Not forgetting those times when everyone else is tucked up in bed while you are out there in the driving rain and cold waiting for the little darling to do a poo. Or to come back when called, not.
3. Camping genius – Be able to put up the family tent on your own in the pouring rain while everyone else watches from the safety of the car.
4. Be adventurous
5. Be safe – Test out trees and rope swings before they do. You do have to then let them have a go though.
6. Cook an amazing meal over an open fire or on the smallest of gas stoves.
7. Stand on the touch line of the football or netball match and shout encouragement without getting yourself banned.
8. Be able to demonstrate every outdoor sport and activity to your kids and try to be better at it than them. This won’t last as they will soon learn how to be better and faster than you. No fear those kids, especially teenagers or those low to the ground. As a dad you feel the weight of responsibility for making sure you don’t break anything as you have to look after them and get and drive them all home after the holiday.
9. Come up with amazing facts. Did you know that …?
10. Do stuff with them. Don’t send them off on their own while you stay in and watch tv.
11. Be able to run or walk great distances back to the car so that you can go and pick everyone else up on the so called circular route where they are too tired to walk the rest of the way.
12. Bicycle repair man. Have a tool for every occasion and be able to fix everything, usually where over enthusiasm has led to a favourite toy breaking. Fixing bent derailleurs and twisted handlebars from unexpected dismounts. Still, at least it was the toy and not them.
13. Lifeguard on the river rapids. Keeping up with the kids at water parks.
14. Find your way anywhere. Even in the dark. Usually for finding holiday places late in the night whey of arrive down a narrow country lane. Also useful for finding your way to and from the pub when staying in new places.
15. Give their inexperienced friends important advice when descending steep mountain bike trails, such as “keep it slow and use your brakes,” only to be ignored as they know better. Good job young bodies bounce better than older ones.
16. Don’t be afraid of the dark (or anything, especially wild animals).
17. Help to develop self confidence by showing them that they can do things – assault courses and mtb single track
18. Develop independence
19. Guide yet give freedom to learn and discover
20. Enjoy spending time together. You never know how much you will have.

Have I missed anything? What is your dad like? Is your dad great outdoors? Let me know what you think makes a great outdoor dad on the Active Outdoors facebook page.

The post The Joys of Being an Outdoor Dad on Fathers Day appeared first on Active Outdoors.

MedjetAssist®

MedjetAssist® is the premier air medical transport membership program for travelers. If you are hospitalized 150 miles or more from home, Medjet will arrange air medical transport all the way back to your hospital of choice in your home country — regardless of medical necessity. Most travel insurances and platinum card benefits programs will get you to the “nearest acceptable facility”, Medjet gets you all the way home.

Collegiate Memberships

These special Collegiate International memberships are annual, and were developed for students and academic faculty up to age 75, who are attending or teaching at a university or other accredited educational programs outside of their home country for up to 20 weeks at a time. Those planning to study or teach abroad for longer than 20 consecutive weeks will need an Expat180 or Expat365 Membership.

MedjetHorizon

3 out of 4 travelers say they worry about safety and security when they travel. That’s why we created MedjetHorizon®, an added layer of protection to any MedjetAssist Membership.

MedjetHorizon members have all the air medical transport benefits of MedjetAssist, plus added travel security and crisis response services benefits powered by corporate security experts FocusPoint International. And unlike other global transport and travel security membership programs, MedjetHorizon does not depend on hard triggers, like government-issued evacuation mandates, to act on behalf of our members. It’s the most comprehensive Medjet travel protection membership for travelers.

Medjet Goes Global with COVID-19 Air Medical Transport Benefits

Medjet Members hospitalized with active COVID-19 infections are now eligible for air medical transport to a hospital at home from worldwide destinations.
Medjet Covid Cover

Where will your next adventure take you?

So now that you are considering getting travel insurance, where will your next adventure be?
To get a few ideas of what you would love to do, you might want to explore the top 40 dream adventure vacation ideas. To give you that warm fuzzy feeling of reassurance, the Active Outdoors guide for solo women travellers will also help get you started.

The post Medjet Insurance Flies You Home Even With Covid appeared first on Active Outdoors.

This is great news for the French alpine resort, Les Arcs, meaning that once again the ski resort can be reached directly from London by train.

The new Travelski Express service will arrive into Bourg Saint Maurice each Saturday morning during the ski season, after departing London on Friday night. Upon arrival in Bourg, it is a simple 7 minute journey by funicular to Arc 1600, meaning skiers can be on the slopes the very same morning!

The Compagnie des Alpes Group has announced the conclusion of an agreement with Eurostar to relaunch the direct rail service from London-Saint Pancras to the Tarentaise Valley, which they will finance, for the 2021-2022 ski season.

Marketed under the name “Travelski Express“, this door-to-door transport service will be offered by Travelski, a wholly-owned subsidiary of Compagnie des Alpes. They will offer the service in the form of a dynamic package, including transport, transfers, accommodation and ski passes.

Travelski is the exclusive distributor of this service in the context of packages intended for the British market and for the benefit of the sites operated by the Compagnie des Alpes. Marketing in the UK will begin in September 2021.

The Travelski Express will run on weekends during the 2021-2022 ski season, departing on Friday evenings from London St Pancras and serving the stations of Moûtiers and Bourg Saint Maurice non-stop. Returns will be offered on Saturdays from Bourg Saint Maurice and Moûtiers, without stopping, to London-Saint Pancras.

With the introduction of this new offer, Compagnie des Alpes is continuing to strengthen its international distribution through its Travelski brand and is organising a seamless journey for customers who choose to stay in the French Alps.

In this way, it is acting in line with its role as a long-term partner of the areas it operates in, behalf of its licensors and, more broadly, servicing the entire territorial ecosystem.

Yariv Abehsera, BU Mountain Director/ Distribution and Hospitality: “Travelski Express is first and foremost the Group’s unique initiative to open a direct high-speed train service from Great Britain to the Compagnie des Alpes mountain resorts and to the French Alps. Travelski Express also symbolises the interest we take in our foreign customers. Distributed exclusively on the Travelski website, this unique offer reinforces its international dynamic and contributes to the conquest of new customers for the French destination “.

For David Ponson, BU Mountain Director / Ski Areas and Outdoor Activities: “Faced with an unprecedented health crisis that led to a complete closure of its activities the last winter season, Compagnie des Alpes is working hard with its partners to promote a rapid and vigorous recovery of the mountain economy. It is doing so now through concrete actions that involve the continuity of its investment commitments and innovative, low-carbon projects. Investing in the mountains, and beyond that, investing for the mountains, are the key words for a lasting relationship of trust with our delegating partners. “

The post London to French Alps Ski Train Returns appeared first on Active Outdoors.

My aim was to become more physically and mentally resilient so that I can be there for my wife and children as long as possible and live my later years with a good quality of life.  Just like the advice to take out a pension plan early on in life, most of us leave it until things become a problem.

Always take medical advice from your doctor before embarking on any changes that may impact your health.

It is never too late to make a difference in your life.  Doing something is better than doing nothing.  You have to look after yourself because when it comes down to it, no one else will.

Chronic Lyme Disease, ME and Long Covid all seem to have a common set of symptoms;

• pain,
• exhaustion,
• headaches
• heart palpitations when at rest,
• food intolerance
• anxiety, and a sense of unease or agitation
• brain fog, memory problems, difficulty to focus,
• extreme physical tension.

I think that one of the key differences though may be in relation to respiratory problems from Covid.  The UK government is funding research to find out how Long Covid can be addressed.

This year more and more people who have long Covid are saying that they have discovered the techniques detailed below to relieve their symptoms.  My belief is that the situation is initially caused by an immune system response that is lingering and perpetually exhausting the patient.  On top of that, uncertainty about their condition  causes anxiety, which leads to unconscious learned physical responses to the mental and physical stress their bodies are suffering.  There is a way to break this cycle though.  I hope it works for you as it has for many others.

Here is what I have learned.

1. REST!  SLEEP!

You are feeling absolutely exhausted, but not necessarily every day.  Some days you will feel fine, but others feel really crap.  You need to be kind to yourself.  Treat yourself as your best friend.

One of the best pieces of advice I came across was to treat each day as you feel.  If you are feeling exhausted, then take it easy.  If you are feeling OK, do a bit more, but be gentle!  You have to very gradually build up to things.  It is so easy to over do it.

Getting good quality rest and sleep is vital.  If you aren’t feeling refreshed after sleeping at night, try to avoid some of the daytime naps so that you do most of your sleeping at night.  But, if you need to nap in the day, then do so.

As you settle yourself down to sleep, think about how you would like to feel.  Imagine that what it would be like if it were possible.  You will get negative thoughts about not ever feeling well again, and that is to be expected, but you need to give yourself permission to relax and visualise the feelings associated with feeling great.  What would you love to be able to do?  Where would you like to go?  What new experience or skill would you like to have?

The key message is to take things gently.  Now is not a time to be competitive.  If you don’t do well today, that is just today.  Tomorrow is another unique day that may well be a good one for you.  Imagine good fortune finding you and following you wherever you go.  Every thing you do, however small is another little step in the right direction, as long as you keep focused on your intention of being kind to yourself.

2. Distract Your Mind from Destructive Thoughts

The most important thing I found was that however mentally strong you think you are, your mind will identify what you focus on wherever you go.  If you are not feeling 100% and that is a concern for you, your mind will just keep dwelling on it over and over and over.  Although you should seek medical advice for any ailment you think you may have, I found that giving your mind a break and stopping the perpetual destructive cycle of going over and over your problems is a hugely powerful thing.

I was advised that mindfulness is brilliant for getting away from the day to day stresses and relaxing.  Oh boy does it cause problems if you are one of those people whose minds are always going full tilt.  Sitting still and being aware of how I felt and what was happening around me was a hugely stressful experience.   Not relaxing at all.  In fact, more and more research is showing that mindfulness causes anxiety and can be detrimental to some people’s mental health.

What you need is a way to distract your mind.

Counselling or cognitive behavioural therapy (CBT) can help with the process of getting you head in the right space. Make sure any therapy is right for you though.  Ask lots of questions.

Mindful Movement

What I eventually worked out after trying meditation and other relaxation techniques was that mindful movement worked wonders in disengaging the mind from negative thoughts and stress.  Any activity that forces you to physically interact with the real world in a focussed manner stops the negative mental cycle of thoughts.  This is because the activity requires your full attention.

Going for a walk does not help.  However, walking in a particular way does, such as walking barefoot and paying attention to everything your feet feel.  The textures of the ground, the difference in temperature of grass as you walk from sunshine into the shade, or even lovely warm sand beneath your feet.

Mountain biking is another brilliant activity for mindful movement.  Going downhill on a rooty and uneven trail forces you to focus on what you are doing or risk falling off.  Your mind doesn’t have the opportunity to dwell on any of your worries.

Stand Up Paddle Boarding is also great for focussing on reality.  It also is a great way to develop your sense of balance in the great outdoors.

Another activity that people are finding works wonders is Chi Kung; in particular the Ba Duan Jin exercises.  These exercises help your mind and body, calming the mind, stretching and relaxing the body, and helping with the circulation of you blood and lymphatic system.

3. Balance

In your later years, balance becomes a vital skill to have to prevent trips and falls.  Developing your sense of balance while you are young and maintaining it is absolutely essential for later life.  There are plenty of ways you can have fun becoming more balanced.

• Stand Up Paddleboarding
• Learn to ride a Unicycle
• Slacklines
• Skateboarding, snowboarding or surfing
• Balance boards
• Hover Boards
• Tai Chi

4. Stretching

Most of us find ourselves sitting still for a long time, either at work or watching TV.  Research has recently proven that dynamic sitting is a great way to avoid heart disease and other diseases of the more industrialised world.

Stretching is a must for getting rid of those knotted and stiff muscles, tendons and joints.

Have you lost your flexibility? When you are young you think it will last forever, but slowly and surely your flexibility and mobility creep away right under your nose.  It is all too easy when you feel stiff to decide to give the gym a miss because that would just aggravate the problem.  Perhaps you just need to sit down put on Netflix and rest up.

Like so many of us, we tend not to stretch regularly or don’t know how to stretch in a way that will maintain or improve key movement.

Do not worry though; it is not gone forever, but you need to go about stretching properly.  Too many stretches are assumed to work when they are in fact straining your muscles or making your flexibility worse.

Proper physiotherapist designed stretches that target the problem area can more than double the effectiveness of a stretch when you know how.  If you don’t have access to a physiotherapist who can advise you, I highly recommend Milo Kemp’s book Use it or Lose It.

This was an awesome and comprehensive read, with fantastic images illustrating the stretches and clear, concise descriptions on how to do them properly. It makes the case for how important it is for people to keep their mobility and flexibility, especially as you get older.  It covers:

• Stretches to manage mobility limiting diseases such as arthritis
• A routine to make the most musclebound gym-goer as flexible as a gymnast
• You will discover the reasons stretching is important you may not have known
• How to unlock your mind-body balance and the inner peace that provides
• Discover how to build on newfound mobility to live a healthier happier life.

5. Gradually Building Up Aerobic Exercises

Building up your heart and lung capacity for exercise is a good long term investment, but you must do this gradually.  Always consult your doctor before embarking on any new significant exercise regime.

The lymphatic system is part of your immune system that gets rid of the waste.  Unlike your blood, it doesn’t have anything to pump it around the body.  This is done whenever you physically move.  So you need to move enough to make sure your lymphatic system works well.

Running, Cycling, Swimming and Outdoor Bootcamps are all great for being accessible ways to improve your aerobic fitness.  I know how hard it is to motivate yourself to go running on your own and found that joining a running club really helps.  I love the social aspect of my running club.  Everyone is friendly and will chat or leave you be as you wish.  Choose a club that suits your running ability.  There are many clubs that help you to go from Couch to 5K.  At 5 kilometres you will be able to complete a Parkrun.

It is VERY important that you very gradually build up your physical ability.  It took me 3 months as a reasonably fit person who sat at a desk all day and never exercised to go from couch to 5K.  I felt I could do it quicker, but knew that I would regret progressing too quickly.  Run how you feel on the day.  Don’t run to keep up with your goals.  It is good to have something to aim for, but don’t beat yourself up if you don’t get there just yet.  You will eventually with determination.

Exercising with someone is great for distracting your mind from the physical challenge.  Having a chat on a parkrun always gives me better times.  I am not an elite athlete, but I am investing in my long term health.  That is what is important.

Hill Sprints are the next level up, and are perfect for building up your VO2 Max.  This is where you find a short suitable hill and spend 5 minutes sprinting up it and jogging down it.  You should run so that you are just beginning to get out of breath.  If you find you are hauling your lungs trying to breath you need to stop and get your breath back.  Workout with how you are feeling on the day.  Some days you will be awesome, others you will be disappointed.  It doesn’t matter as long as you do something.

You can find out the science behind hill sprints and the 5 minute high intensity training approach in the BBC documentary Michael Moseley The Truth About Getting Fit

The Royal Canadian Airforce 5BX and XBX exercises are another way of improving your fitness in a controlled manner.  To ensure that their aircrews were fit, they asked doctors to devise a series of exercises that could be done daily to maintain physical fitness and health.  In 12 minutes per day, you can improve your general wellbeing without any equipment.

Aerobic exercise has been shown to support T cell response, which is a key part of the immune system.  T cells are generated in the Thymus.  Research shows that physical exercise induces a substantial re-distribution of T-cells within lymphoid and non-lymphoid organs,  which has a positive effect on lymphocyte trafficking and enhances your body’s immune surveillance and vigilance.

6. Strength Exercises

Strength exercises that use your body weight are all you need to keep yourself in pretty good shape.  Lifting irregular objects helps your mind and body by having to adjust each time to work out how to use your muscles to lift.  Gym weights are too repetitive and don’t allow your body to cope with unusual or unexpectedly unbalanced objects.

You don’t need to use weights for strength exercises.  Press ups, sit ups, chin ups and hand stands are pretty effective.  Hand stands also help with developing balance.  For hardcore strength, see if you can build up to the ultimate inverted handstand pressup!

The only equipment you really need is a yoga mat and some resistance bands.

Once again, the 5BX and XBX exercises can be used for developing functional fitness and strength.

7. Cold Water Showers or Swimming

Wild swimming is the age old practise of swimming in natural waters.

The effects of cold water on improving the immune system have been studied widely. Cold water helps to boost the white blood cell count because the body is forced to react to changing conditions. Over time, your body becomes better at activating the immune system defences.  Cold water swimming activates endorphins, which is the chemical that the brain produces to make us feel good during activities.  When endorphins are released when we’re in pain, it helps us to cope with it.

Cold water immersion (yes you can also do it by having a cold shower) causes a stress response.  If you do it on a regular basis, over time you learn to calm yourself and your breathing to cope with being in the cold water.  This has a natural effect of also triggering your responses to anxiety and stress by your mind and body being able to calm itself more readily.  Cold water immersion has also been shown to help cope with peripheral neuropathy and pain that medicines can’t always treat.

This has been experimentally proven on the BBC health series by the Van Tulleken doctor twins.  In the TV series “The Doctor Who Gave Up Drugs” they tried to get people with chronic pain to reduce the amount of prescription drugs they were on by using some lifestyle changes.  The most successful techniques were from cold water swimming with a friend (on your own didn’t distract the mind enough) or tai chi type exercises.

You can find out lots more about how it all works from the book Way of the Iceman by Wim Hof .

Science has now proved that the legendary Wim Hof Method of breath control and cold-training can dramatically enhance energy levels, improve circulation, reduce stress, boost the immune system, strengthen the body and successfully combat many diseases. While Wim Hof himself has run marathons in -30oC in shorts, swum hundreds of meters under the ice, sat in a tank of ice for 90 minutes without his core temperature changing and boosted his metabolism by over 300%, this book documents how anyone can use Wim’s methods to transform their health and strength, quickly and safely.

8. Nutrition and Fasting

Long Covid and Chronic Lyme Diesease both cause food intolerance.  Histamine is apparently involved.  Once you have got over the initial infection you find that after certain meals you feel really crap.  It took me ages to work out that I needed to limit cheese, potatoes, sugar, chocolate and yeast.  A food diary will help you log what you eat and how you feel in the next 24 hours afterwards.  You soon see the pattern.  After a month or so, I was able to reintroduce them into my diet.

Eating the right nutrition for you can be a challenge at times.  Mood, money and health can impact on what you choose to eat.  Your gut is astonishingly clever. It contains millions of neurons – as many as you would find in the head of a cat. By eating the right combination of food and feeding the trillions of microbes in your microbiome, you can influence our mood, weight and immune system via the vagus nerve.

The growing consensus from research into what diet maximises longevity, the verdict seems to be a vegan core, with fish.  If you don’t want to go all in straightaway, minimise red meat, and increase your intake of fresh fruit and vegetables.  You should make the food on your plate as varied in colour as possible.  Dark green leafy veg is high in iron.  Purple fruits and vegetables are rich in anthocyanins, which are natural plant pigments that provide foods with their unique colour.  Studies have shown that anthocyanins may benefit brain health, help to lower inflammation, and fight cancer and heart disease.

Gradually increase the right foods rather than focusing on cutting out the wrong foods.  Over time you will begin to want to eat more of the right things and reduce your indulgent intake.

There is growing evidence that intermittent fasting extends life span and ameliorates aging-related diseases.  This is because it switches your genes from reproduction mode into repair/survival mode.  There are several ways to do this from only eating between 10 am and 8pm, or limiting calorie intake on one day of the week.  Take medical advice before undertaking any form of dramatic change in dietary intake.

9. Experience Awesome Beauty

Being outdoors somewhere with a spectacular view is really good for the mind, body and soul.  During the year of Covid-19, more people have been getting out to explore the countryside.  Some though don’t seem to get the idea of being outdoors just for the pleasure of it.  Fights have broken out queuing to get to the top of Snowdon in Wales as people just want to tick it off with a selfie.

Part of the pleasure and restorative quality of nature is that you can take on that physical challenge to get to the top of a summit, and then just sit there and enjoy the view.  Find your own summit rather than go for the popular ones.  Even the view of London from Greenwich Park is most satisfying to just sit and look at.

Get Out More for Your Vitamin D

We need vitamin D to help the body absorb calcium and phosphate from our diet. These minerals are important for healthy bones, teeth and muscles.  Research shows that more Vitamin D supports T Cell production, which is a key part of your immune system.

Our body creates vitamin D from direct sunlight on our skin when we’re outdoors. From about late March/early April to the end of September, most people should be able to get all the vitamin D we need from sunlight.

We also get some vitamin D from a small number of foods, including oily fish such as salmon, mackerel, herring and sardines, as well as red meat and eggs.  Since the winter months tend not to provide enough sunlight to produce the amount of Vitamin D we need, sounds like a good excuse to spend the evenings indoors somewhere nice and cosy with some great food to share with friends and family.

10. Shared Social Experiences

Science has shown that those who have a healthy social life live longer.  That social connection helps your mind to stop dwelling on your own issues.  One of the best ways to improve any social relationship is to share an experience together.  Doing an outdoor activity with your partner will bring you closer together and strengthen your love.

Learning something new together is a great way to get to know other people better.  A great outdoor activity for teams is sailing.

11. Learn a new Skill

Learning a new skill has been shown to rewire your brain and improve your mental abilities.  If that skill involves some form of physical activity, then you are developing your entire mind and body connection.  This pays dividends in the long run.

Top outdoor skills to learn include:

1. Bushcraft
2. Navigation
3. Board sports
4. Sailing
5. Target sports such as archery, golf or shooting
6. Flying
7. Circus skills
8. Slacklining
9. Scuba diving
10. Outdoor arts and crafts

12. Gratitude

There are a variety of things that can conjure positive feelings of appreciation or gratitude that may guide you towards meaning and better health.

The Harvard Medical School provides more detail, writing that gratitude is:

“a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives … As a result, gratitude also helps people connect to something larger than themselves as individuals–whether to other people, nature, or a higher power.”

You will come across lots of websites saying that gratitude journals are great for improving your mental health and attracting more positive things into your life.  As an engineer, I queried how that might work.  I couldn’t get used to saying “thankyou for X that happened today.”  Who or what was I saying thankyou to?  What I did find that worked was to rephrase it by saying it as ” I am glad that X happened today.” Using this framing allowed me to connect with the sentiment and led me to being able to focus on all of the positive experiences I was having.  Over time, I could see more and more of the great things that I experienced.  What a mood booster.

If you want some inspiration on things to do outdoors that will help you on your journey, the complete outdoor activities list is the best place to start.  May good fortune find you and follow you wherever you go, whatever you do.

The post Ways to Recover From Long Covid And Chronic Lyme Disease appeared first on Active Outdoors.

Every dog has it’s own character, and every breed has it’s own traits.  Our miniature Schnauzer was a bold and independent dog.  He was content with his own company, and barked ferociously to protect us from any perceived danger.  He slept through the night from the frst week, and toilet training was easy.  When he collapsed after a walk and had to be put to sleep at the start of of the UK Covid19 lockdown in March 2020, we were devastated.  Not only had we lost a companion but the lockdown walks were exceptionally lonely.  He left a huge gap in our lives.

We always said that when he died we would take a break from being dog owners so that we could travel for longer and further without having to leave him in kennels for more than a week.  However, being stuck in without the reason for the daily walks or having a furry fellow to stroke in those times when a bit of mental support was needed soon made things really hard mentally for all of the family.

We decided that this time we would get a cockapoo.  As a non-shedding companion dog with the energy to go for long hikes, we thought that the breed would be suited to our lifestyle.  With Covid19 destroying any chance of our planned holidays to the US, Canada and exploring Italy further, we succumbed to getting a puppy.

Now we know that it would have been easier to get one in the spring when the weather is drier.  This would make toilet training easier because it would be dry outside.  Cleaning up after walks would also be easier.  However, emotions took over under the unprecedented circumstances, especially since lots of other people were getting new dogs.  So, we took the leap and took on a new member of the household

Puppy Training for Beginners

We knew what we were letting ourselves in for.  We knew the things we had to do.  Puppy crate, toys, things to chew, poo bags, collar, lead.  Patience.  Endless patience.

Cockapoos are adorable.  Even I will admit that.  But since they are bred as a companion dog, they love to be with people.  The challenge then is to train them to have a measured level of need to be with people and to be confident enough to be on their own.  Our puppy is absolutely obsessed with being with people and other dogs.  He find sit really hard if anyone leaves the room, even if other people are still there.  Unless he can be distracted enough.  Or unless he is tired enough.  Unfortunately at this early age he cannot be taken for long walks because they can have a detrimental effect on bones development.  As a puppy, it is recommended that walks are limited to 5 minutes for every month in age twice a day.  So for a 2 month old puppy, that means a 10 minute walk twice a day.

Separation Anxiety

Cockapoos are high energy dogs.  They are bred from spaniels and poodles, both of which are high energy gun dogs.  I am hoping that our new family member will be a faithful companion for long trail runs and hikes, but in the meantime I can’t wait to be able to wear him out so that he sleeps better and is more inclined to tolerate people leaving the room.

The advice for dealing with dogs who suffer from separation anxiety is to gradually leave them for longer and longer periods.  Begin by leaving the room and coming straight back in.  Or leaving the house via one door and coming straight back in back via another.  The dog begins to learn that when you are out of sight you do come back  Over time you can build up the time you are away.

It really helps if you are able to tire your dog out (without exercising them too much).  Also if they have something else to keep them occupied.  Sleep is the best option, rather than them being busy chewing your furniture to relieve their frustration.  Having a soft toy in their bed can also help to give them reassurance.  You can buy dog companion toys that have heartbeats to give them that reassurance of being with a litter mate.

Another thing is to ensure that your puppy is safe when left alone.  We used a puppy crate but he really hasn’t taken to it.  So we tried a puppy pen, which is a larger enclosure.  This worked for a while until one time he got upset and got his jaws stuck sideways in the bars.trying to get out.  The pen immediately got put away.

Exercise, time and patience is key.  I can’t wait!

Puppy Crate Training

Getting your puppy to sleep through the night is a wonderful achievement.  We were lucky with our last dog in that he slept through from the start.  He found the puppy crate reassuring and safe because he liked to have his own space where he didn’t feel bothered by others.

Our cockapoo puppy is totally different.  He hates being isolated.  When out walking, he thinks that everyone is his friend and insists on trying to lick their faces.  Many treats and distraction is needed to get past people when out on walks.  Fortunately he is food obsessed, which is exceptionally useful for training.  But it doesn’t help getting him to sleep.

We are against having a dog sleeping in our bedroom, but after several weeks of me sleeping downstairs to give him reassurance, we succumbed.  Even when I slept downstairs, the moment you tried to sneak away from the crate and went out of sight he would be up and whining and barking.  From the moment we put his crate in our bedroom he slept through the entire night.  Well, when I say entire I mean midnight until 6am.  Still, that is much better than the waking at least 3 times a night when left on his own downstairs.

The Long Term

So, we are being patient and hopeful.  It has been a week since the crate moved into the bedroom and he is still waking up at 6am.  Unless he doesn’t go to toilet at bedroom.  Then he wakes at 4am or 5 am to be let out.  Not much fun having to take him out in the dark and rain in winter.  That’s why I am tired.

Hopefully, as his training progresses and he get better at walking on a lead, we can increase the amount of exercise he gets and wear him out more.  This week I am going to try taking him for a walk at bedtime to get him to go to the toilet before bedtime.  He isn’t a keen walker yet, but we are getting there.

This week we are introducing him to the beach.  We shall see how he likes sand, open space and the sea.  Our Schnauzer hated water, which was brilliant for avoiding having a wet smelly dog in the car.  I am expecting our cockapoo to love the water, so we have towels and a dogroe at the ready.

Watch this space, and wish us luck

The post I Need Sleep – Puppy Training appeared first on Active Outdoors.

Exploring the UNESCO Aletsch Glacier, the largest in the Alps, and taking in remote Alpine villages along the way, this 4 night and 5 day trip is fully guided and inclusive of accommodation and food.

Cycling routes range from 30 to 50km each day on a mixture of single track and off-road trails, all on e-mountain bikes which can be rented if required. Riders would be expected to have a minimum technical level that can handle single track with some steep sections and at least two years of mountain biking experience. Fitness levels need to be a minimum of level 2 out of 4, which states 4-6 hours of riding a day for someone that exercises 2-3 times per week for at least 30 minutes.

Day one starts off in the mountain resort of Crans-Montana following a cable car ride to the Plaine Morte Glacier at 3,000 metres, before long single track descents towards Leukerbad.

Pierre-Henri Mainetti, Sales Manager of Crans-Montana Tourism and Congress, said: “It’s wonderful that this new tour is starting in Crans-Montana. With 177kms of mountain bike trails reaching from 500 metres to 3,000 metres in altitude and the extensive bike park, there’s more than enough to keep groups occupied for a longer stay if they chose to do that. When you book accommodation in Crans-Montana it also includes the Explorer Card, providing free access to the cable cars with bikes. This is a real bonus, even for e-bikes as it’s a great way to access the mountain and gain altitude”.

Maxence Carron, co-founder of e-Alps, said: “Joining two of the most iconic glaciers in the Alps together during an off-road e-bike adventure is an incredible new way to discover perfectly preserved destinations”.

The Glacier Haute Route e-bike tour took place through the summer of 2020 with 3 separate departure dates: From 19 to 23 August, 26 to 30 August and 09 to 13 September.

Cost: CHF 1490 per person (approx. £1,260), including 4 nights full-board accommodation, certified Swiss Cycling Guide, 5 days riding. E-Bike rental costs CHF 300 for the duration.

e-Alps expects to repeat the guided e-bike tour of the Swiss Alps in Summer 2021.

About e-Alps

Founded in 2018 by Maxence Carron and Adrià Mercadé, both Certified Swiss Cycling Guide’s, they organise e-biking trips within the Valais region of Switzerland, including the e-Haute Route Chamonix (France) to Zermatt and the Family & Friends Haute Route. The Glacier Haute Route is new for 2020.

e-alps.com/en

About Crans-Montana

Crans-Montana is a chic and stylish all-year-round mountain resort located in the Valais canton of Switzerland (French speaking), around two hours by train from Geneva Airport.

The resort is part of the Best of the Alps group (bestofthealps.com)

Sitting on a high plateau above the Rhone Valley and facing south, the views from Crans-Montana are spectacular, especially from higher altitudes where it’s possible to see Mont Blanc in the west, through to the Matterhorn and way beyond to the east. During the winter, the skiing is well suited for intermediates, with a wide range of blue and red runs, but there’s excellent beginners areas as well as some more challenging slopes for experts, including some interesting off-piste and ski touring terrain. During summer, the resort is a haven for both road cyclists and mountain bikers as well as hikers and adventure seekers. Accommodation is varied, with a strong luxury element including several 5* hotels and a spread of 3* and 4* options as well as self-catering apartments and B&B’s.

crans-montana.ch/en

The post New E-Bike tour launches from Crans-Montana – The Glacier Haute Route appeared first on Active Outdoors.

The campaign has been extended to run from the 14^th August to the 4^th October

Following the success of the Take a Friend Fishing initiative which saw hundreds of anglers register across the first two weeks of July, the Environment Agency, Angling Trust and Angling Trades Association have combined to extend the campaign. This will give Environment Agency rod fishing licence holding anglers the opportunity to register to take a friend fishing throughout the eight-week period running from 14th August to 4th October 2020.

Going fishing is a wonderful way to spend quality time with family and friends and has proven mental health and wellbeing benefits. Fishing licence holding anglers will be able to register for a free one-day Environment Agency fishing licence worth £6 to take someone they know fishing. To take advantage of this offer, all that licence holding anglers need to do is to visit www.takeafriendfishing.co.uk.

Jamie Cook CEO of the Angling Trust said “We are thrilled to be able to drive the Take a Friend Fishing initiative forward and I applaud the Environment Agency for taking this proactive step to build on the work the Angling Trust have done to get fishing back and then to grow angling participation. We need to seize this opportunity which allows both experienced and new anglers, as well as those returning to the sport, the opportunity to share the experience, sew the seed and help their friends and families take that first step to establishing a fishing habit.”

With licence sales booming following angling restrictions being lifted, now is the ideal time for the angling community to come together and help to increase participation in the sport. Andrew Race who recently took over as Chairman of the Angling Trades Association (ATA) said “The decision by the Environment Agency to extend the Take a Friend Fishing initiative cannot be underestimated. It reflects the cooperative potential and commitment to angling that now exists between the major stakeholders. I feel privileged to be ATA chair at this exciting time and would urge the trade as a whole to look at what we are achieving and support this initiative”.

Kevin Austin, Deputy Director for Agriculture, Fisheries and the Natural Environment at the Environment Agency said “Angling is a great way to spend time outdoors whilst remaining a safe distance, has known wellbeing benefits and what’s more, anyone can participate. The Environment Agency, Angling Trust and the Angling Trades Association fully support the Take a Friend Fishing initiative which invites newcomers to discover the positives around this sport for themselves. The success of the recent relaunch and increase in licence sales since the lockdown period has shown the enthusiasm that exists and so we are extending the free one day licence offer again so that we can grow our angling community even more!”

Members of the angling trade have responded positively, welcoming the initiative, and adding their support.

Ali Hamidi of Korda/Guru said “We are extremely excited to launch the #takeafriendfishing campaign in conjunction with the Angling Trades Association, Environment Agency and The Angling Trust! The surge that fishing has seen during these difficult months has been remarkable. It is our responsibility as anglers across the UK to show the splendour of our beloved pastime to friends and family who have never been lucky enough to enjoy this amazing hobby. The sport deserves to thrive, the mental and physical benefits are phenomenal, and we should all carry the torch of angling proudly and help others get involved. This scheme will really make a difference to people’s lives so every major brand and all anglers should do their bit from August the 14th. Go make someone’s dreams come true.”

Mat Woods, Brand Manager at Korum has welcomed the extension “I think everyone involved in the angling industry realises the magnitude of the current situation. Anglers are fishing more often, lapsed anglers are returning, and the wave of new anglers is exciting and momentous. These remarkable times are providing a unique insight into how many anglers there could be. We have all dreamed of these numbers and our focus must now shift to retaining them. The extension of Take A Friend Fishing is superb news as it breaks down one of the barriers to engaging with the sport. Taking someone fishing gives you an opportunity to take an active part in angling and its future. Let’s head in the right direction whilst we’ve got the wind in our sails and let’s do it together.”

The extension will benefit all areas of the sport with September a great month to catch fish on the fly. Brian Campbell-Kearsey, Orvis UK commented: “Orvis are excited to be involved with this year’s Take a Friend Fishing initiative. Now it has been extended to run from 14^th August to 4^th October, it means for the first time, people will be able to invite a friend to enjoy fly fishing in September, one of the best times of year to fly fish. Orvis are committed to making fly fishing more inclusive and accessible and this worthwhile initiative fits perfectly with our ethos. We are planning some events to encourage people to introduce their friends to this fantastic sport and engage in nature and the outdoors.” Cook added “Some of my best fishing has come through September, it’s a brilliant time to be on the bank and I will certainly be taking advantage of this opportunity to introduce friends…I hope many anglers will do the same.”

For more information and to get a free one-day fishing licence to Take a Friend Fishing, fishing licence holding anglers just need to go to www.takeafriendfishing.co.uk and provide some simple contact details including their fishing licence number and the date of the fishing trip. This will notify their friend who, after checking their details are correct, will be able to go fishing with the fishing licence holder, on the selected day using their own free one-day fishing licence

Angling can still be practiced safely and has seen a boom in participation numbers after being one of the first sports to return on 13^th May after lockdown guidelines were relaxed. The Angling Trust – the national representative and governing body for angling in England regularly updates its guidelines to anglers, clubs, fisheries, coaches, and other angling organisations to ensure fishing can comply with the latest Government guidance during the Covid-19 epidemic

Key Dates:
The extended Take a Friend Fishing runs from August 14^th to the October 4^th. That means that during the extended period there are eight weekends that you can encourage your audience to take a friend fishing.

Hashtags:
#takeafriendfishing #getfishing

Social Media:
Facebook: www.facebook.com/anglingtrust
Twitter: @AnglingTrust
Instagram: @getintofishing

Get a free Take a Friend Fishing one-day fishing licence:
www.takeafriendfishing.co.uk

The post Take a Friend Fishing 2020 appeared first on Active Outdoors.

Emma writes that “The Countryside Code should be taught in schools because an entire generation has been left without an understanding of how to respect rural spaces, the Country Land and Business (CLA) has said.”

On Monday 6th July, UK Prime Minister Boris Johnson takes a slightly different approach in asking UK citizens to clean up their act by tidying the outdoor spaces around them.

Lack of Respect

Why do some people think it’s ok to dump their rubbish in the countryside?  At it’s core, it comes down to a lack of respect, possibly due to upbringing and culture.  When I was a kid, adults would always come up with the retort that “You wouldn’t litter in your own home would you?”  But there are plenty of TV programmes showing people who do live in squalor.  Then there are those flytippers who will make some cash collecting your rubbish and then dump it in a country lane, often entirely blocking the road.

Poverty or not, everyone should learn to respect the world and people around them.  We all want the food on our tables, but how many of us know the effort that goes into sowing, growing, nurturing, harvesting and processing the crops that we need?  The challenge is to get people to take ownership of the problem.

Mend Our Mountains

The UK Outdoor Industry Association launched Britain on Foot a few year ago, with the aim of getting more people out of the cities and into the countryside.  The bit they didn’t plan for is that with increased footfall comes footpath erosion, litter and crowds from the limited infrastructure in those rural areas.  A bigger longer term strategy is needed, but who will lead it?

Transient Times

We all need to remember that everything is transient.  We need to respect and look after the things around us.  I have no idea what shift will happen that changes people’s attitudes, but hopefully you can help.

The post All Generations Need to be Reminded of the Country Code appeared first on Active Outdoors.

• 30% have taken up a new outdoor activity during lockdown
• 48% have purchased some outdoor gear since lockdown started in March
• 79% planning on purchasing new hiking, running or cycling gear in the near future
• 55% said they had been inspired to go on more walking holidays in future (23% saying they are more likely to book a cycling holiday and 25% more likely to choose a camping holiday than before)
• 22% say they are more likely to walk or cycle to work in future

The lockdown rules across Great Britain always allowed for daily exercise, unlike several other European countries and a recent survey has suggested this has had a major impact on the habits of British people across all regions and age groups.

A very significant 30% of the people surveyed say have taken up a new outdoor activity during lockdown. Walking/hiking was the most popular with cycling and running also seeing a good percentage of new participants.

These numbers are backed up by people’s purchases with 48% of all respondents having bought some outdoor gear since lockdown started in March and 79% planning on purchasing new hiking, running or cycling gear in the near future.

>From a travel perspective, things look very positive, particularly for the outdoor/active travel sector.

55% said they had been inspired to go on more walking holidays in future with 23% saying they are more likely to book a cycling holiday, and 25% more likely to go camping this year. These figures will give heart to tour operators and destinations that provide holidays for people looking to focus on outdoor activities.

22% of all respondents say they are more likely to walk or cycle to work in future. When you take into account that 70% of respondents said their commute was too long or the question didn’t apply to them, this number is hugely significant from an environmental point of view, as well as those from our industry who sell cycling and walking gear and accessories.

Stefan Taft, Marketing Director of Maier Sports, said: “We are delighted to see this renewed interest in getting outdoors, something we have seen reported in other European countries too. These results back up what we were already hearing anecdotally – that getting outdoors is becoming a habit again for many. It is good news for the industry but more importantly both the physical and mental health benefits are something we passionately believe in”.

www.maier-sports.com/gb-en

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