The 6♠️ encourages us to be more of our animal selves and move our bodies.

Throughout human evolution, physical activity was essential for survival. Our ancestors needed to be physically active to hunt, gather food and escape from predators so the human body is adapted fror movement. Physical activity helps maintain healthy bodyminds including heart and lung health, muscle strength, overall fitness, problem solving, creativity and cognitive function. Evolutionary evidence suggests that physical activity was often communal involving cooperation for tasks like hunting or building shelters. Engaging in physical activity together promotes social bonds and community cohesion, and doing things with others can provide the motivation we need to get moving. And physical activity influences hormonal balance including the release of endorphins which contribute to mood regulation. In a modern context, understanding our evolutionary past underscores the importance of integrating physical activity into our lifestyle for overall health, well-being and cognitive function.

But remember, our ancestors also survived by conserving energy so we also have a tendency to want to do less baked into us. So don't be unkind to yourself if you find it hard. Here are some tips to move more. The key is to find activities you enjoy. Small, consistent efforts can lead to significant improvements in overall activity levels. Move actively whenever possible. It's a simple way to add physical activity to your day.

• Take short movement breaks: Stand up and move around for a few minutes every hour, especially if you have a desk job. Stretching or a short walk can help break up long periods of sitting

• Use Stairs: Opt for stairs instead of escalators or lifts

• Walk or Bike: If feasible, walk or bike for short errands. It's not only good for your health but also for the environment

• Incorporate Exercise into Daily Tasks: Do exercises like squats or lunges while brushing your teeth or waiting for your coffee to brew. Small bursts of activity add up

• Choose Active Hobbies: Engage in hobbies that involve movement, such as dancing, gardening, or playing a sport. It makes physical activity enjoyable

• Take the Long Route: when you are out and about, choose longer routes to increase your steps. Get off the bus a stop early or park further away from entrances to encourage more walking

• Stand While on the Phone: If you have a phone call, stand up and move around instead of sitting. It's an easy way to add activity to your day

• Join Group Activities: Participate in group activities or classes. It can be more motivating and social, whether it's a dance class, hiking group, or swim meet up

• Schedule Regular Exercise: Make it a habit. Set aside dedicated time for structured physical activity, whether it's a gym session, a workout class, or a home exercise routine.

The river running through our 6♠️ image reminds us to be in the flow of life and to swim, not just to be carried by the current. This involves strength, skill, persistence and practice, balanced with rest, support and encouragement. All the things our greatest athletes need too. Go on and get in…

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