The Dangers of High Blood Pressure and How Exercise Can Help

By Your Leisure

High blood pressure — or hypertension — is often dubbed the “silent killer” for good reason. Affecting around one in four adults in the UK, it rarely shows symptoms but significantly increases the risk of serious health conditions, including heart disease, stroke, kidney disease, and vascular dementia (NHS, 2023).

Blood pressure is the force your heart uses to pump blood around your body, and while some fluctuation is normal, consistently high readings put immense strain on your arteries and vital organs. According to Blood Pressure UK, hypertension contributes to over half of all strokes and heart attacks in the UK, with around 5 million people undiagnosed and unaware of their risk (Blood Pressure UK, 2024).

So, what can be done? The good news is that regular physical activity is one of the most effective and accessible ways to lower blood pressure and protect your heart.

The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity (NHS, 2023). Exercise helps to strengthen the heart, enabling it to pump blood with less effort, thereby reducing the force on your arteries. Over time, this can lead to lower resting blood pressure levels.

But the benefits don’t stop there. Exercise helps manage weight, reduce stress, improve sleep, and regulate cholesterol and blood sugar levels — all of which contribute to maintaining a healthy cardiovascular system. The British Heart Foundation notes that being physically active can lower your risk of coronary heart disease and stroke by up to 35% (BHF, 2022).

You don’t need to become a marathon runner either. Brisk walking, swimming, cycling, and fun group exercise classes like dance fitness or yoga are excellent ways to get moving. The key is consistency and finding something you enjoy.

That’s where Your Leisure comes in. Our community-focused centres across Thanet offer friendly, welcoming environments where people of all fitness levels can get active. Whether you prefer hitting the gym, joining a low-impact class like Legs, Bums and Tums, or building strength in a group fitness session, we have something to suit your needs. Our trained team is always on hand to offer support and encouragement, making sure you feel confident and capable on your journey to better health.

So, if you’re ready to take control of your blood pressure and embrace a healthier lifestyle, Your Leisure supportive and friendly gyms and fun group exercise classes are here to help. Pop in and see us at Hartsdown or Ramsgate Leisure Centre and Blue Wave Pool & Gym, Margate.

Sources:

1. NHS – High Blood Pressure (Hypertension): https://www.nhs.uk/conditions/high-blood-pressure-hypertension/

2. Blood Pressure UK – Know Your Numbers Week 2024: https://www.bloodpressureuk.org/

3. British Heart Foundation – Physical Activity and Your Heart: https://www.bhf.org.uk/informationsupport/risk-factors/physical-inactivity

Exercising Without Pain: Top Tips for Safe Movement with Joint Pain or MSK Conditions

By Your Leisure

Living with joint pain or musculoskeletal (MSK) conditions like arthritis, back pain, or osteoporosis can make exercise feel daunting — but it doesn’t have to be. In fact, gentle and regular activity is one of the most effective ways to reduce discomfort, increase mobility, and improve overall wellbeing.

According to the NHS, physical activity is vital for those with MSK conditions, as it can help improve strength, flexibility, and posture, while also reducing pain and fatigue over time (NHS, 2023). The key is to choose the right type of exercise and approach it safely.

1. Start Low, Go Slow

One of the golden rules for pain-free exercise is to begin gently. For example, start with low-impact activities like walking, gentle yoga, swimming, or resistance machines in the gym. Build up gradually, increasing duration and intensity over time. Always warm up before and cool down after your session to prepare and protect your joints (Versus Arthritis, 2023).

2. Choose Joint-Friendly Exercises

Water-based exercises such as swimming or aqua aerobics are excellent for people with joint pain. The buoyancy of the water supports the body and reduces strain on joints, making movements easier and less painful (Swim England, 2022). Yoga and Pilates are also highly beneficial for increasing flexibility and strength without putting pressure on sensitive areas.

Gym exercises using controlled resistance machines can be safer than free weights, especially for beginners or those recovering from injury. Machines help guide your movement and reduce the risk of injury when used correctly.

3. Listen to Your Body

Discomfort is normal when you’re getting started — but pain is not. Always listen to your body. If an exercise causes sharp or prolonged pain, stop immediately and consult a professional. The Chartered Society of Physiotherapy recommends speaking to a qualified instructor or physiotherapist for advice on adapting exercises to suit your needs (CSP, 2023).

4. Modify When Needed

Many group exercise classes, such as those offered by Your Leisure, provide modifications and alternative movements for participants with joint issues or limited mobility. Classes like “Yoga for Aches & Pains” or “Good Boost Aqua” are designed specifically with MSK conditions in mind, using evidence-based programmes to improve mobility, strength, and confidence in a supportive environment.

5. Stay Consistent

Consistency is key to managing pain long-term. The National Institute for Health and Care Excellence (NICE) states that regular, moderate exercise is more effective for managing MSK conditions than rest, as inactivity can increase stiffness and reduce muscle tone (NICE, 2020).

Move Better with Your Leisure! At Your Leisure, we offer a range of supportive and inclusive activities for individuals living with joint pain or MSK conditions. Whether you prefer the pool, the gym, or a specialist yoga class, our facilities and trained staff are here to help you move safely and confidently. Discover our Over 55s Wellbeing Programme ONLINE HERE ; a range of activities designed to be gentle and motivational. 

Sources:

• NHS (2023). Exercise and arthritis. https://www.nhs.uk/conditions/arthritis/exercise

• Versus Arthritis (2023). Exercise and your joints. https://www.versusarthritis.org

• Swim England (2022). Health benefits of swimming. https://www.swimming.org/swimengland/health-benefits-swimming

• Chartered Society of Physiotherapy (2023). Get active with joint pain. https://www.csp.org.uk

• NICE (2020). Managing MSK pain. https://www.nice.org.uk/guidance/ng193

Crossing the Channel: Swimming & Rowing feats through history

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The English Channel, about 21 miles wide at its narrowest point between Dover and Calais—has long challenged endurance swimmers and rowers alike.

The earliest recorded unaided swim was completed by Captain Matthew Webb on 24 August 1875, when he swam from Dover to Cap Gris‑Nez in 21 hours 45 minutes. An earlier crossing that same year was by Paul Boyton, but he wore an inflatable suit and used paddle aids, so it is not recognised as an unaided swim.

Failed attempts and early pioneers included J. B. Johnson’s 1872 effort, abandoned after just over an hour. In the early 20th century, Yorkshireman Thomas W. Burgess made multiple attempts between 1904 and 1908 before finally succeeding in 1911, swimming from Dover to Le Châtelet in 22 hours 35 minutes. Annette Kellerman, the Australian one‑piece swimsuit pioneer, made several attempts in 1905 but never succeeded, still notable as the first woman to attempt the crossing.

Between the Wars: Women in the water

The first woman to swim the Channel was the American Gertrude Ederle, who crossed from France to England on 6 August 1926 in 14 hours 33 minutes, beating the men's record at that time. British swimmers soon followed: Ivy Hawke, after three attempts, completed a crossing in 19 hours 16 minutes in August 1928, becoming the first successful British woman to swim it. In 1933, Mancunian Ethel “Sunny” Lowry succeeded on her third attempt, swimming from Cap Gris‑Nez to England in 15 hours 45 minutes. Edward “E. H.” Temme became the first man to swim the Channel both ways, completing the Dover to France route in 1927 and the return in 1934, surpassing Webb’s record time.

Post‑war surge & records

The 1950s saw formal Channel races and many record attempts. In the inaugural Daily Mail Channel Race of 1950, Eileen Fenton, aged 21, became the first woman to complete the race (France to England), finishing in 15 hours 31 minutes and earning £1,000. That same decade, Florence Chadwick from the USA broke the women's fastest time multiple times: in 1951, she swam from St Margaret’s Bay to Sangatte in 16 hours 22 minutes, and by 1955 had reduced her fastest crossing to 13 hours 55 minutes. Brenda Fisher (UK) set a new British women’s record in August 1951, completing France to England in 12 hours 42 minutes, earning her national acclaim.

Modern achievements & record‑holders

British Alison Streeter, known as the “Queen of the Channel,” holds 43 successful crossings between 1982 and 2004, including a record female time of 8 hours 48 minutes (France→England) in 1988 and the first non‑stop three‑way crossing in 1990 (34 hours 40 minutes). The youngest person ever was Thomas Gregory, aged 11 in 1988, but due to safety rules introduced (minimum age of 16 since 2000), his record stands unchallenged. The Guinness male record holder is Kevin Murphy (UK) with 34 crossings, while Alison Streeter’s record was recently surpassed by Australian Chloë McCardel, whose 44th crossing in October 2021 set a new overall record. Sally Minty‑Gravett of Jersey swam the Channel in six consecutive decades (first in 1975, most recently in 2022), and in 2016 became the oldest woman to complete a double crossing aged 59 in 36 hours 26 minutes. 

Ultra‑endurance swimmer Lewis Pugh completed the first-ever length swim along the entire English Channel coastline, covering around 560 km from Land’s End to Dover over 49 days in 2018.

Rowing attempts

Although swimming is better documented, several pioneering rowing voyages have crossed the Channel. The earliest organised rowing attempts date to the late 19th and early 20th centuries, often involving small boats or relay-style rowing teams, but reliable UK‑based records are limited. In recent decades, modern rowing challenges (such as ocean rowing races) routinely include Channel crossings, but detailed historical UK records are sparse in contrast to swimming feats. Dover Museum and the Channel Swimming Association remain central authorities for swimming history.

Join Your Leisure's Row the Channel Challenge this September! Members and non-members can challenge themselves for a chance to win an Amazon voucher worth £100!

Ask in centre about our range of gym and swim challenges including our Tour de France inspired cycling challenge, our Row the Channel challenge and more.

How Swimming Can Help You Sleep Better

By Your Leisure

In today’s fast-paced world, a good night’s sleep can feel like a luxury — but it’s essential for our overall health. With sleep disorders affecting approximately 1 in 3 people in the UK (NHS, 2022), more people are turning to exercise to improve their rest. Among the many forms of physical activity, swimming stands out as a powerful, low-impact option for promoting better sleep.

The Sleep–Exercise Connection

Regular physical activity is well-documented as a natural remedy for improving sleep. Exercise helps regulate the body's circadian rhythm (our natural sleep-wake cycle), reduces stress, and promotes deeper stages of sleep (Sleep Foundation, 2023). Aerobic exercise in particular has been shown to increase total sleep time and reduce the time it takes to fall asleep (Public Health England, 2021).

Swimming, which combines aerobic activity with rhythmic breathing and full-body movement, is particularly beneficial. It engages nearly every muscle group while being gentle on the joints — making it an ideal form of exercise for people of all ages and fitness levels, including those with mobility issues or chronic pain that may otherwise limit physical activity (Swim England, 2022).

Swimming’s Relaxing Power

What makes swimming even more sleep-friendly is its calming nature. The repetitive motion of strokes, the warm water (in many pools), and the focus required for breath control contribute to lowering stress and anxiety levels — two major barriers to good sleep. A study by the Mental Health Foundation found that nearly half of UK adults experience sleep problems due to stress and anxiety (Mental Health Foundation, 2021).

Swimming also helps regulate your body temperature. After a swim, your core temperature gradually drops — mimicking the natural decline in temperature that signals your body it's time to sleep, thus enhancing sleep quality (NHS, 2022).

The Science of Better Rest

A report from Sport England highlights that people who are physically active report 35% fewer days of poor sleep per month than those who are inactive (Sport England, 2019). Incorporating swimming into your weekly routine can help improve both your physical health and your sleep hygiene.

Even just 30 minutes of swimming a few times a week can lead to noticeable improvements in sleep quality, particularly when done in the late afternoon or early evening — allowing your body time to wind down and benefit from the natural calming effects of water-based exercise.

Dive Into Better Sleep with Your Leisure

At Your Leisure, we understand how vital good sleep is for your wellbeing. Our local swimming pools in Thanet — including Blue Wave, Hartsdown Leisure Centre, and Ramsgate Leisure Centre — offer accessible swimming sessions for all abilities. Whether you’re lane swimming, enjoying an open session, or taking part in a class, you’ll be giving your body the movement it needs to rest better at night.

Sleep better, feel better, live better — with Your Leisure pools. Book a swim ONLINE HERE today!

Sources:

• NHS (2022). Insomnia. https://www.nhs.uk/conditions/insomnia

• Swim England (2022). Health and Wellbeing Benefits of Swimming. https://www.swimming.org/swimengland/health-benefits-swimming

• Sport England (2019). Active Lives Adult Survey. https://www.sportengland.org

• Mental Health Foundation (2021). Sleep and Mental Health. https://www.mentalhealth.org.uk

• Public Health England (2021). Physical Activity Guidelines. https://www.gov.uk/government/publications/physical-activity-guidelines-uk

• Sleep Foundation (2023). How Exercise Affects Sleep. https://www.sleepfoundation.org

From the Champs-Élysées to Thanet: The Legacy of the Tour de France and the Power of Pedal

By Your Leisure

The Tour de France, first held in 1903, is the world's most prestigious cycling race. Conceived by French newspaper L’Auto to boost circulation, it has evolved into a global sporting phenomenon . The race has been held annually, except during the World Wars, and has become a symbol of endurance and athleticism.

The Tour's connection to Britain has grown over the years. Notably, the 2014 Grand Départ took place in Leeds, marking the fourth time the race started in the UK . British cyclists have also made their mark, with riders like Barry Hoban achieving significant success in the 1960s and 1970s .

The Health Benefits of Cycling

Cycling offers numerous health benefits, making it an excellent form of exercise for people of all ages. According to the NHS, regular cycling can reduce the risk of major illnesses such as heart disease, stroke, type 2 diabetes, and cancer by up to 50% . It also improves mental well-being, reducing stress and anxiety levels.

Cycling is a low-impact activity, making it suitable for individuals with joint concerns. It strengthens muscles, improves cardiovascular fitness, and aids in weight management . Moreover, incorporating cycling into daily routines, such as commuting, can contribute to overall health and wellbeing.

Join Your Leisure's Tour de France Gym Challenge

This July, Your Leisure invites you to participate in our Tour de France Gym Challenge. Embrace the spirit of the Tour by cycling the equivalent distance of a stage in our fitness centres. Track your progress, challenge yourself, and experience the camaraderie of fellow participants. Whether you're a seasoned cyclist or a beginner, this challenge is an opportunity to improve your fitness and be part of a community event.

Sources:

1. Britannica - Tour de France Encyclopedia Britannica

2. The Guardian - Archive: the Tour de France in Britain The Guardian

3. CyclingNews - Barry Hoban Obituary Cyclingnews

4. NHS - Benefits of Exercise Mind+2WIRED+2nhs.uk+2

5. Mind - Boosting Wellbeing through Cycling Mind

6. Circle Health Group - 10 Health Benefits of Cycling Circle Health Group

7. Cycling UK - Cycling and Health Cyclingnews+14Cycling UK+14Circle Health Group+14

Embrace the legacy of the Tour de France and the health benefits of cycling by joining our challenge. Visit your local Your Leisure centre to sign up and start pedalling towards a healthier you!

Game, Set, Match: The Story of Wimbledon and Why You Should Pick Up a Racket This Summer

By Your Leisure

Wimbledon. The name alone conjures up images of strawberries and cream, lush green lawns, and the quiet hush before a booming serve. But beyond the pomp and prestige, Wimbledon represents the enduring appeal of tennis — a sport that’s not only thrilling to watch but incredibly beneficial to play.

The Wimbledon Championships, held annually at the All England Lawn Tennis and Croquet Club in London, is the oldest and most prestigious tennis tournament in the world. It began in 1877, originally as a gentlemen’s singles event, and has since evolved into a global celebration of tennis excellence Wimbledon.com. Today, it is one of the four Grand Slam tournaments, and the only one still played on grass — a nod to the game’s traditional roots.

Beyond the glitz, Wimbledon has played a pivotal role in popularising tennis across the UK. With British champions like Fred Perry and more recently, Andy Murray, the tournament has inspired generations to pick up a racket and head to their local courts. And for good reason — tennis is more than just a game.

According to the Lawn Tennis Association (LTA), playing tennis regularly can help reduce the risk of major illnesses such as heart disease and stroke by up to 47% LTA.org.uk. It improves cardiovascular health, coordination, flexibility, and muscle tone. It’s also a sport that promotes mental wellbeing — research shows that the social and strategic elements of tennis can help reduce stress and improve cognitive function NHS.uk.

What makes tennis particularly appealing is its adaptability. It’s a sport for all ages, and whether you’re rallying with a friend or challenging yourself to improve your serve, you’re engaging in a workout that’s fun, dynamic, and endlessly rewarding.

As Wimbledon fever grips the nation this July, there’s never been a better time to give tennis a go. Whether you’re inspired by Centre Court showdowns or just want to enjoy a healthy hit in the sun, Your Leisure makes it easy to play. With high-quality outdoor courts available to hire at Deal Sports & Tennis Centre, you can experience the benefits of tennis for yourself – without needing a trophy cabinet at home!

So why not rally your friends, bring the family, or go solo and enjoy some quality time on the court? Book your tennis session with Your Leisure today and get into the Wimbledon spirit — who knows, the next Andy or Emma might just be you!

Ready to serve up some summer fun? Book your court now at Deal Sports & Tennis Centre ONLINE HERE

Top 10 Most Thrilling Wimbledon Women’s Finals Since 2000

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Wimbledon has long been the crown jewel of the tennis calendar, and when it comes to the women’s championship finals, the drama, athleticism and emotion have often been off the charts. Since 2000, we’ve seen powerful champions rise, underdogs stun, and rivalries flare on the iconic Centre Court. Here are 10 of the most thrilling Wimbledon women’s finals from this golden era of tennis.

10. Ashleigh Barty vs. Karolína Plíšková (2021)

Winner: Barty 6–3, 6–7, 6–3

In a topsy-turvy final, Barty held her nerve to win her first Wimbledon title. After injury setbacks and a disrupted tour calendar, the Aussie’s triumph was an emotional high point in recent Wimbledon history.

9. Garbiñe Muguruza vs. Venus Williams (2017)

Winner: Muguruza 7–5, 6–0

After a close first set, Muguruza went into overdrive, not dropping a game in the second. The power and precision of her groundstrokes were jaw-dropping, and it marked a changing of the guard moment.

8. Angelique Kerber vs. Serena Williams (2018)

Winner: Kerber 6–3, 6–3

This time, Kerber flipped the script. With sharp footwork and flawless returning, she stopped Serena’s comeback story and claimed her first Wimbledon title — and Germany’s first since Graf.

7. Serena Williams vs. Angelique Kerber (2016)

Winner: Serena 7–5, 6–3

A rematch of their thrilling Australian Open final earlier that year, this match saw Serena’s big serve and mental fortitude edge out Kerber’s dogged defence. Title number 22 equalled Steffi Graf’s Open Era record.

6. Petra Kvitová vs. Maria Sharapova (2011)

Winner: Kvitová 6–3, 6–4

The Czech left-hander played fearless tennis, overwhelming Sharapova with pace and precision. It was a breakthrough win and one of the most commanding Wimbledon finals performances.

5. Serena Williams vs. Agnieszka Radwańska (2012)

Winner: Serena 6–1, 5–7, 6–2

Serena dominated early, but Radwańska's unexpected fightback in the second set turned this into a classic. Ultimately, Serena’s power and poise saw her reclaim the Wimbledon crown after a two-year title drought.

4. Maria Sharapova vs. Serena Williams (2004)

Winner: Sharapova 6–1, 6–4

At just 17, Sharapova stunned the tennis world by defeating Serena in straight sets. It wasn’t just a win — it was a statement. Cool, fearless and full of flair, Sharapova became a global superstar overnight.

3. Serena Williams vs. Justine Henin (2003 Semi – honourable mention)

While not a final, this grudge match had all the intensity of one. Serena’s fierce determination and athleticism saw her through, and she went on to claim her second consecutive Wimbledon title.

2. Serena Williams vs. Venus Williams (2002)

Winner: Serena 7–6, 6–3

This all-Williams final marked the first of many Grand Slam finals between the sisters. A tense opening set gave way to Serena asserting her dominance, securing her first Wimbledon title and launching a new era in women’s tennis.

1. Venus Williams vs. Lindsay Davenport (2005)

Winner: Venus 4–6, 7–6, 9–7

A truly epic showdown that lasted nearly three hours — the longest women’s final in Wimbledon history at the time. Venus saved a championship point and roared back to win her third Wimbledon title in what was a career-defining performance.

Ready to serve up some summer fun? Book your court now at Deal Sports & Tennis Centre ONLINE HERE

Top 10 Most Thrilling Wimbledon Men’s Finals Since 2000

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Wimbledon is tennis royalty – the oldest, most prestigious Grand Slam tournament, held annually at the All England Club. With its grass courts and strict all-white dress code, it’s a championship steeped in tradition. But don’t let the etiquette fool you – Wimbledon has delivered some of the most electric, edge-of-your-seat men’s finals of the modern era. Here are the top 10 most thrilling since the year 2000:

10. Hewitt vs. Nalbandian (2002)

Winner: Hewitt 6–1, 6–3, 6–2

Though one-sided, this marked a changing of the guard. A 21-year-old Hewitt announced himself as a Wimbledon champion with relentless baseline play and energy.

9. Djokovic vs. Federer (2015)

Winner: Djokovic 7–6, 6–7, 6–4, 6–3

High-quality tennis from both men, but Djokovic’s mental strength saw him neutralise Federer’s aggressive net play to lift his third Wimbledon trophy.

8. Murray vs. Raonic (2016)

Winner: Murray 6–4, 7–6, 7–6

Raonic’s serve was a weapon, but Murray’s returning brilliance and defensive mastery carried him to a second Wimbledon crown in a stylish performance.

7. Djokovic vs. Federer (2014)

Winner: Djokovic 6–7, 6–4, 7–6, 5–7, 6–4

A see-sawing five-setter with immaculate shot selection and championship grit. Federer came back from 2–5 in the fourth before Djokovic sealed the win in the fifth.

6. Djokovic vs. Murray (2013)

Winner: Murray 6–4, 7–5, 6–4

A straight-sets win, but unforgettable. Murray broke Britain’s 77-year wait for a men’s singles champion at Wimbledon in front of a roaring Centre Court – and a nation.

5. Federer vs. Nadal (2007)

Winner: Federer 7–6, 4–6, 7–6, 2–6, 6–2

Before their 2008 showdown, this was the preview of greatness. Nadal pushed Federer to the limit in a match full of flawless shot-making and raw power.

4. Djokovic vs. Nadal (2018 Semi – honourable mention)

Although not a final, this match was final-worthy. A near six-hour war over two days, Djokovic narrowly overcame Nadal in a semi-final that felt like the true championship decider.

3. Federer vs. Roddick (2009)

Winner: Federer 5–7, 7–6, 7–6, 3–6, 16–14

Roddick played arguably the match of his life, but Federer’s relentless serve-and-volley game saw him edge this marathon, sealing a record 15th Grand Slam title in the process.

2. Djokovic vs. Federer (2019)

Winner: Djokovic 7–6, 1–6, 7–6, 4–6, 13–12 (tie-break)

The longest Wimbledon final ever. Federer had two championship points but Djokovic snatched victory in the first final-deciding fifth-set tie-break in Wimbledon history. Tension, grit, and heart-pounding tennis.

1. Federer vs. Nadal (2008)

Winner: Nadal 6–4, 6–4, 6–7, 6–7, 9–7

Arguably the greatest tennis match in history. The 2008 final saw Nadal dethrone five-time champion Federer in a near five-hour classic that ended in near darkness. It was pure sporting drama – epic rallies, momentum shifts, and sheer endurance.

Ready to serve up some summer fun? Book your court now at Deal Sports & Tennis Centre ONLINE HERE