1. “It’s recognizing that there is some sort of feeling of wellbeing and just continuing to do something that helps you a little bit.” Anat Shabi
2. “It’s not focusing on the fact that it’s going to be cold when I get in, it’s focusing on the feelings afterwards.” Sarah
3. “Being in nature makes a huge difference.” • Anat Shabi
4. “It’s that ability to be present, I think, that is often missing for us when we’re rushing around.” • Anat Shabi
5. “Creativity is intelligence having fun.” • Albert Einstein
6. “Taking small steps is not a sign of weakness; it’s a demonstration of strength.” • Anat Shabi

1. “I don’t care what other people think. It’s what I want and what is good for me.”
• Rebecca Vincent talks about gaining confidence and doing activities that bring her joy after her cancer diagnosis.
2. “It’s knowing what you like and enjoying what you do that is such an important part of sticking with it.”
• Rebecca emphasizes the importance of finding enjoyable activities to maintain fitness routines.
3. “Life’s too short to worry about what other people think.”
• Rebecca shares her perspective on embracing life after cancer and pursuing activities that bring her happiness.
4. “Find somebody to encourage you… Find somebody to do it with is generally the best thing I think you can do.”
• Rebecca highlights the significance of having a support system and finding motivation in doing activities with others.
5. “Start small, listen to your body, and find activities you enjoy.”
• Rebecca offers advice to others going through cancer treatment, emphasizing the importance of starting with manageable steps and choosing enjoyable activities.

1. “I think if people are friendly and welcoming, you know that it’s gonna be the right class for you.”
2. “Particularly community-based sessions are much more community-focused.”
3. “That contact, that welcoming people in, that feeling part of a community…”
4. “Being able to do at 80 what you can do at 60 is a big gain.”
5. “It’s those little things, isn’t it?”
6. “Literally starting where they are at home.”
7. “Some is better than none.”
8. “If five minutes is all you can manage, that’s great.”
9. “It’s being able to get back up if you fall.”
10. “Encouraging other people to go out and live it, go out and do what you want to do.”

1. On the Aim of Active Lives: “The aim of creating active lives – the podcast and the blog – is to help people who are currently inactive to create a little more activity into their daily life.”
2. On Age and Activity: “One of the main excuses I hear is ‘I’m too old’ and this week, my guest Vicki Morrison is living proof that you are never too old to start to be active.”
3. On Overcoming Life Changes: “She realized that she had two choices, wallow in self-pity or get out there and kick life in the butt, which is exactly what she did.”
4. On Variety in Activity: “After all, activity of any kind counts so you may as well enjoy it!”
5. On Working with Young People: “Working with these groups, particularly those with learning disabilities is a real passion for Vicki and it feels like a life purpose.”
6. On Seizing Opportunities: “When you are active you start to see opportunities for all kinds of activity. These are always there, but when you aren’t open to them, they can pass you by.”
7. On the Key Message: “The key message is – you really are never too old but if you start to slow down, it is like being on a downward slope to inactivity, frailty and disability. So, get active, stay active and grab those opportunities to live a full life as long as possible.”

Sarah:
1. Emphasizes the importance of starting outdoor activities with minimal gear and not waiting for the perfect equipment.
2. Encourages people to begin with what they have and gradually invest in gear if they find the activity enjoyable.
3. Highlights the joy of experiencing different seasons and the beauty of sunrise activities.
4. Discusses the energy and positivity associated with starting the day in nature.
5. Emphasizes the inclusivity of outdoor activities, including adaptive options for people with various abilities.
6. Explores the concept of resilience and how outdoor challenges can build physical and mental resilience.
7. Stresses the importance of pushing physical boundaries for personal growth.
8. Notes that outdoor activities contribute to better mental health, including the role of sunlight in boosting serotonin levels.
Rachael:
1. Recommends using activity trackers to help people gradually increase their physical activity.
2. Suggests that even small efforts, like spending five extra minutes outdoors, can make a difference.
3. Advocates for finding activities that individuals genuinely enjoy, so exercise doesn’t feel like a chore.
4. Encourages people to initiate outdoor activities themselves and not wait for organized events.
5. Shares a personal story about her experience with long COVID, highlighting the impact of spending time outdoors on mental health.
6. Explains how visualization of outdoor activities can help when it’s not possible to be outside.
7. Acknowledges the importance of getting creative and finding ways to be active outdoors, even in urban environments.
8. Emphasizes that some outdoor activity is better than none, and progress can be made gradually.
Overall, their conversation promotes the idea that outdoor activities, even in small doses, can have significant physical and mental health benefits. They encourage individuals to take initiative, be adaptable, and explore the outdoors in ways that work for them.

1. “Exercise has to be up there. And I think sometimes when we say the word exercise, it’s as simple as going out for a walk.”
2. “If your big scary goal is to go to the gym daily or five times a week for the next six months, that sounds really terrifying. So what’s the first step? What’s putting your shoes on and walking out of your front door?”
3. “It’s so important, isn’t it, to start where you are.”
4. “It’s hugely powerful physically and also emotionally, mentally.”
5. “We tend to think of activity as faster, harder, stronger movement. Whereas actually breath work is activity and an important part of normal activity as well.”
6. “The gym saved my life and the Wim Hof method supercharged it.”
7. “I read [Wim Hof’s] book in a day, maybe a day and a half. And I really related to him because he lost his wife to suicide years and years ago.”
8. “And then I was talking to the instructor about how he got into it. I said, ‘I’d really love to share this with the world.’ And he said, ‘Do it.’ And those two words, I was like, yeah, okay. Why don’t I?”
9. “I genuinely believe that the vast majority of people can heal their problems with the method and exercise.”
10. “The method activates both systems. We are putting our bodies under stress, but it’s hormetic stress, which is good for you because it allows us to adapt to those situations later on.”

Water is the great equalizer, where ability becomes fluid and freedom knows no bounds.”
2. “Inclusive paddle boarding is not just a sport; it’s a movement that challenges the tides of limitation.”
3. “The ripple of inclusion starts with a single paddle stroke, creating waves of change that touch every shore.”
4. “Adaptive equipment isn’t just about making activities possible; it’s about unleashing the possibilities within us.”
5. “In the embrace of water, we find solace; in the company of community, we find strength.”
6. “Nature’s serenity meets the human spirit’s resilience on the paddle board of inclusion.”
7. “Beyond the horizon lies a world where differences are celebrated, and every journey is a victory.”
8. “When we challenge perceptions, we create new pathways for everyone to embark upon.”
9. “The water listens without judgment, offering a space where self-discovery finds its reflection.”
10. “Inclusive paddle boarding isn’t about erasing challenges; it’s about empowering individuals to conquer them.”
11. “Every stroke is a testament to the human capacity to adapt, overcome, and thrive.”
12. “The waves may change, but the spirit of adventure remains constant, carried by the heart’s desire.”
13. “In the symphony of water, we find harmony; in the unity of inclusion, we find purpose.”
14. “To paddle inclusively is to redefine the narrative, shifting the focus from ‘can’t’ to ‘can’.”
15. “Inclusion is the bridge that turns ‘you’ and ‘I’ into ‘we’.”

1. “In the water, your body feels weightless, but the results are anything but light. Aqua exercise combines fun and fitness, giving you a workout that makes a splash!”
2. “The water becomes a sanctuary of healing for those with joint issues. Aqua exercise is like a gentle embrace for your body, supporting you every step of the way.”
3. “Dive into the community of aqua exercise and find friendship, laughter, and support. It’s not just a workout; it’s a water wonderland of camaraderie!”
4. “In aqua-natal classes, the water cradles both the baby and the mom-to-be, creating a beautiful bond that flows through every movement.”
5. “Heal your body, calm your mind. Aqua exercise not only strengthens muscles but also washes away stress with each refreshing stroke