{"id":1307,"date":"2022-12-13T00:00:00","date_gmt":"2022-12-13T00:00:00","guid":{"rendered":"https:\/\/osmaps.com\/discover\/guides\/beat-last-week\/"},"modified":"2024-04-03T14:47:10","modified_gmt":"2024-04-03T14:47:10","slug":"beat-last-week","status":"publish","type":"post","link":"https:\/\/osmaps.com\/discover\/guides\/beat-last-week\/","title":{"rendered":"Beat Last Week Challenge"},"content":{"rendered":"\n\t\t
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Get Outside this January<\/h2>\n\n\n\n

Join our \u201cBeat Last Week\u201d January #GetOutside challenge and feel better, get fitter and explore the outdoors like you never have before. Find out how you can get involved and start the new year with a boost to your physical and mental health. <\/p>\n\n\n\n

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Sometimes it can be\nhard to motivate ourselves to get outside in January. Daylight hours are less\nand the weather\u2019s not always on our side. Research<\/a> commissioned by\nOrdnance Survey revealed that 48% of us say it\u2019s too cold to be outside in the\nwinter months. The research also found that 1 in 10 of us never go out for a\nwalk between December and February<\/strong>; that\u2019s approximately 6 million people not walking\nduring winter! <\/p>\n\n\n\n

We know that the\ngreat outdoors does wonders for our mental and physical health and in January\nwe can all do with a boost.<\/span><\/p>\n\n\n\n

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\n \n \"beat\n \n

Walk and talk<\/p>\n <\/div>\n<\/div>\n\n\n\n

Your January outdoor challenge<\/h2>\n\n\n\n

To help you stay motivated and benefit from some fresh air this January, we\u2019re challenging you to beat your previous week\u2019s outdoor activity levels. The rules are simple, choose an outdoor activity and do more of it than the previous week. After four weeks of continuous improvement, you should have now set yourself up with a new habit (research tells us that it takes on average 21 days to form a habit<\/a>) and make it part of your routine. What\u2019s more, if you manage it in the hardest month, continuing throughout the rest of the year will be a doddle!<\/p>\n\n\n\n

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\n \n \"Family\n \n

Exercise with loved ones<\/p>\n <\/div>\n<\/div>\n\n\n\n

Three simple steps to join our Beat Last Week challenge: <\/p>\n\n\n\n

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  1. Pick your outdoor activity<\/li>\n\n\n\n
  2. Pick your first week\u2019s goal<\/li>\n\n\n\n
  3. Beat Last Week<\/li>\n<\/ol>\n\n\n\n

    Which outdoor activity?<\/h2>\n\n\n\n

    Choose anything you like as long as it gets you out outside.\nWe have some great beginner\u2019s guides if you are looking to try a new outdoor activity.\nFrom trail running<\/a> to mountain biking<\/a>, there\u2019s something for everyone. <\/p>\n\n\n\n

    \n Read our guides <\/i><\/a>\n\n<\/div>\n\n\n\n

    If you\u2019d like to improve in an activity you already love,\nthen why not take it to new places or try routes that you haven\u2019t explored\nbefore? Have a look through some of our best places across Great Britain to\nride your horse<\/a>, ride the waves<\/a> (yes, surfing even in winter!) or take on a long-distance walk<\/a>.<\/p>\n\n\n\n

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    \n \n \"sea\n \n

    Take a dip!<\/p>\n <\/div>\n<\/div>\n\n\n\n

    How to set your goal<\/h2>\n\n\n\n

    Set yourself a goal that challenges you but is still\nachievable. Think about what your aim for this challenge is \u2013 is it to get outside\nmore often? Is it to smash one of your PBs? Is it to make the most out of one\nof your Christmas presents? <\/p>\n\n\n\n

    The goal you set is personal to you and it can be as small or as big as you\u2019d like it to be. You can choose a time goal, a distance goal or a frequency goal, such as cycling once per week one and increasing it to four times per week by the end of January. Another example is to challenge yourself to walk for 10 minutes per day in week one and then slowly increase this time. You can also choose to run a total of 10 miles in the first week and increase this by 5 miles each week \u2013 it\u2019s entirely up to you! <\/p>\n\n\n\n

    Our advice is not to go all out in week one! Remember you need to keep beating your week so start small and keep pushing yourself to go further, longer or more often. <\/p>\n\n\n\n

    \"Horse<\/figure>\n\n\n\n

    Join a group activity <\/small><\/p>\n\n\n\n

    How to beat your goal?<\/h2>\n\n\n\n

    The key to this challenge, and exercising in the wintertime, is to stay motivated! Our top tip would be to keep track of what you are doing each week and give yourself a reward when you beat it. Keeping in mind why you want to do this will also help you achieve your goals. Is it to improve your mental health? Are you looking to go further in a month than you have before?<\/p>\n\n\n\n

    You can also motivate yourself by incorporating a reward into your outdoor exercise. One idea is to choose a great route for coffee and cake<\/a> or to round up your friends and family for a weekend pub walk<\/a>.<\/p>\n\n\n\n

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    \n \n \"Winter\n \n

    Every mile counts<\/p>\n <\/div>\n<\/div>\n\n\n\n

    There\u2019s no denying that spending time with friends and family has never been more important, so recruit some of your friends and family to join in the challenge too! Exercise is easier if you buddy up to get outside<\/a> and you’re less likely to talk yourself out of it, if someone is joining you. Don’t forget, everything counts, so if you can only get out for a 2km run or a 15 minutes walk, that’s ok. It all counts! <\/p>\n\n\n\n

    There is something special about making memories in the great outdoors with loved ones. So, let\u2019s all make the most out of what Great Britain has to offer! <\/p>\n\n\n\n

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    \n \n \"mountain\n \n

    Hit the MTB trails<\/p>\n <\/div>\n<\/div>\n\n\n\n

    How to take part?<\/h2>\n\n\n\n

    This challenge is down to YOU! You set your goals and get outside in your own time and in your own way. Share your experiences by joining our GetOutside community group<\/a> on Facebook and by tagging us and using #BeatLastWeek across social media so we can see how you\u2019re getting on and share your success with the rest of wonderful OS Community. <\/p>\n\n\n\n

    Let\u2019s beat the blues, beat your goals and BEAT LAST WEEK!<\/p>\n\n\n\n

    Don\u2019t forget to follow us Twitter<\/a>, Instagram<\/a> and Facebook<\/a> for all the latest OS news and activities!<\/p>\n\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\n\t\t

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