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Recreational sport and active lifestyle activities

Free activities on offer every day of the week

As an alternative to, or as well as, joining a Kingston University sports club, why not take advantage of our active lifestyles programme?

We have activities for each day of the week.

All activities are available to students and/or staff at Kingston University. Please note: some activities are run by external clubs and these may not be free. However, they will always offer a discounted student rate.

If possible please bring your own racket to tennis and badminton sessions. We have a limited number of spare ones.

Would you like to start a new activity but feel you need someone to accompany you initially? If so then maybe the u GO i GO initiative could help. The u GO i GO initiative is a short-term stepping stone for helping people access activities at the University. We can provide a fellow student to accompany you for the first couple of weeks/sessions, to provide that little bit of extra support and confidence in trying out a new activity or joining a new club. Just contact your Sport and Active Lifestyle team on 020 8417 2412/13 or via All recreational sports activities are listed as events on KU Extra.

KU Extra

See what sports are available on:


Mind the Gap

As part of our uGOiGO scheme we are offering a FREE virtual session called 'MIND THE GAP' to help students take steps towards starting a new activity.

The title of the sessions, "Mind The Gap", was created by Michael – a highly experienced yoga and meditation teacher – to give people a memorable phrase that they could use for general mindfulness sessions to help them in their everyday lives. For example, the gap between feeling and thinking, thinking and doing, breathing and releasing.

In the sessions, students will receive simple but effective breathing and relaxation techniques to help with anxiety, depression and general well-being. There are easy-to-follow guided visualisation exercises and gentle and reassuring guidance for achieving a more peaceful state of mind in a relaxed and safe environment.

Participants do not have to have their camera switched on; whatever works and is comfortable is the most important thing. Michael is also open to Q&A after each session if people want to ask questions or share their thoughts; all emails will be answered within 24 hours.

Sessions don't require any special equipment, just a quiet place where you can join in and enjoy the time. Students can join at any time during term.

  • Time: 11am–12noon
  • Location: Virtual platform on Teams
  • Dates: Every Monday, starting back on 10 January 2022, providing ongoing support until 30 May 2022

To sign up and join the session please email:

Dance barre classes

Barre sessions are a fusion of ballet technique and positions, the precision of Pilates, the alignment of yoga and the strength of Sports Conditioning. If you would like to get involved, please email Jo to register interest.

A new class will be on offer each week to keep you motivated.

The classes are pre-recorded and sent with a link that lasts seven days so that you can do it at any time, on any day and as many times as you like until the next class is available.

Classes are now £7 for students and staff. Ongoing classes throughout 2022.


If you would like to become involved in triathlon whilst at Kingston University we recommend joining Kingfisher Triathletes. The club is very friendly and welcoming and is open to all ages (18+) and abilities including complete beginners. Swim training takes place on a Monday evening at Kingfisher Leisure Centre (five minutes walk from the centre of Kingston) and on Wednesday evenings at Hampton Open Air Pool. Run training is at Kingsmeadow Athletics Track every Tuesday evening. There is a coached cycle session every Thursday and a long social club ride every Sunday morning. The club has full and PAYG member options, with a student discount, and members can attend as many or as few session as they choose. The club also organises several beginners courses during the year. To find out more and attend a free trial session, check out the club's site and then contact them directly.

Touch tennis – Pop Up Sport

  • Time: 11am–12noon
  • Location: The courtyard area outside the John Galsworthy building. Simply turn up and play. Lead by a student sports activator.
  • Dates: TBC.

Organised Walk

  • Time: 12.30–1.30pm
  • Location: Meet at the Fitness Centre reception at Penrhyn Road site.
  • Dates: TBC.

This is an organised walking activity and lead by one of our student Sports Activators. Routes will include walks along the river and in Richmond Park.

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Table tennis

  • Time: 10–11.30am
  • Location: Fitness Centre, Penrhyn Road 
  • Dates: Tuesdays 11 January until 31 May 2022

Free sessions. There are additional tables at Kingston Hill campus (outside Kingston Business School), Clayhill halls of residence and Roehampton Vale campus for all to use. Look out for information on termly table tennis tournaments.

Football - More Than A Game

  • Time: 2–3pm
  • Location: Kingsmeadow Athletics Centre
  • Dates: Every Tuesday - ongoing

Free all inclusive football for all abilities (18+). Come along for 45 minutes of physical activity followed by 15 minutes of mental health support/wellbeing activities. All inclusive session open to all abilities, disabilities, cultures, backgrounds and genders. Contact Jo Heath to sign up for a session. In partnership with Fulham Football Club.

Recreational Netball

  • Time: 5–6pm
  • Location: Tolworth Sports Ground – hardcourt area
  • Dates: Starts again in the new academic year

This session is free and for all those students wanting to play netball in a friendly sociable setting. Beginners most welcome. Lead by our student appointed UNO (University Netball Officer) supported by England Netball.

Social Netball League

  • Time: 6.30–9.30pm 
  • Location: Tiffin Girls School KT2 5PL
  • Dates: Tuesdays, ongoing.

Run by GOMAMMOTH. For more details email or visit the Go Mammoth site. You don't have to be great to start but you do need to start to be great.


  • Time: 6.45–7.45pm 
  • Location: The Fitness Centre, Penrhyn Road
  • Dates: Tuesdays, ongoing throughout 2022

Session led by qualified boxing coach. Beginners welcome. For staff and students. Great fitness workout with gloves and pads. Cost £5 per session.

Men's Rugby League (see Saturday listings for women's team)

Student and staff players wanted.

  • Time: 7–8.15pm 
  • Location: Elmbridge R.L., Old Cranleighan Sports Club, Portsmouth Road, Thames Ditton, KT7 0HB
  • Dates: Every Tuesday - ongoing

To sign up please contact by email call 07720 805834.

5-A-SIDE Football League – Pitch up and play

All are welcome. Team entry is free. Simply turn up as an individual player or get a team together and show up in plenty of time to register with the sports activator. 

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Pop Up Sport

  • Time: 11am–12noon
  • Location: Tennis courts at Kingston Hill
  • Dates: TBC

Simply join our sports activator for a kick, game of badminton, tennis or volleyball as you are passing. Just pick up a racket or ball and join in. Plan to meet friends at this time for regular recreational fun and maybe warm up by running the Fitness Trail located around the Kingston Hill campus grounds.


  • Time: 2.30–3.30pm
  • Location: The Fitness Centre, Penrhyn Road
  • Dates: Wednesdays, 27 April 2022 until 25 May 2022

Boccia is a game similar to bowls. It is played from a seated position to allow for participants using wheelchairs. It is inclusive and open to all Kingston University students, either with a disability or not. Participants do not need any previous experience. This is a free recreational session for all to enjoy. It is led by Jayson Shetty, a Kingston University and Bedelsford School alumnus.

Running Club

  • Time: 2–4pm (mixed ability group, from beginners to advanced) 
  • Location: Meet outside the Fitness Centre (Penrhyn Road) to run with a group
  • Dates: TBC.

Simply turn up at the Fitness Centre, Penrhyn Rd ready to join the running group. Members of the athletics club lead the group.

Circus Fitness

Do you want to add a bit of fun to your fitness routines or just try something new?

The 'Sport and Active Lifestyle' team are offering FREE circus fitness classes with Annie Zita. Annie is a graduate of the 'National Centre for Circus Arts' and has been training since 2010.

The classes take place every Wednesday during February from 4 to 5.30pm in the Fitness Centre, located at the Penrhyn Road site. They will focus on handstands/conditioning, hula hoop/movement, juggling/coordination/games, and flexibility. All levels are welcome. Focus is on fun, moving and trying new things. There are 15 places available for each workshop.

Please call the Fitness Centre to book your place at the beginning of each week on 020 8417 2414 or email

Please express interest for another course of Circus Fitness.

This Girl Can – Kick Fit

  • Time: 6.307.30pm
  • Location: The Fitness Centre Studio, Penrhyn Road
  • Dates: Wednesdays, 12 January 2022 until 30 March 2022

A class for all women of all backgrounds and cultures to enjoy a physical workout in a safe, private dance studio, with black-out blinds. Led by female coach. FREE session, contact Yaas for more information and sign up.

Kingston Wheelers Cycling Club

Kingston Wheelers is one of the biggest and friendliest clubs in London and part of Kingston's cycling culture since 1924. It offers Wednesday evening social rides around Richmond Park and regular rides, including a Sunday club run. The club hosts many local races and charity events. Students can get a discounted membership at £20 for the year, which includes access to the club forum, Le Col cycling kit, refunds on race fees and social events. Find out more at the Kingston Wheelers website.

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Pop Up Sport

  • Time: 11am–1pm
  • Location: John Galsworthy Courtyard, Penrhyn Road
  • Dates: TBC

Simply join our sports activator for a kick around, game of badminton, tennis or volleyball as you are passing. Just pick up a racket or ball and join in. Or, you could plan to meet at this time for regular recreational fun.

Table Tennis

  • Time: 2–3pm
  • Location: Fitness Centre, Penrhyn Road
  • Dates: Thursdays, 13 January 2022 to 26 May 2022

Organised Running Session

  • Time: 24pm for beginners
  • Location: Meet outside the Fitness Centre (Penrhyn Road) to run with a group
  • Dates: TBC.

Simply turn up at the Fitness Centre, Penrhyn Road ready to join the running group. This is an organised running activity and lead by one of our student Sports Activators. Routes will include runs along the river and in Richmond Park. 

Please note: more-advanced runners can join the running club sessions at Kingsmeadow Athletics Centre KT1 3PB on Monday and Wednesday 7–9pm. Prior to arriving it is required that participants acquire their free ticket via this link.

Strength, Stretch and Core Workout

  • Time: 6.30–7.30pm
  • Location: The Fitness Centre, Penrhyn Road
  • Dates: Thursdays, 13 January 2022 to 31 March 2022

A workout class that gives you everything you need to strengthen and tone muscles and gain flexibility. FREE class. All welcome.

Back to Netball

  • Time: 7–8pm
  • Location: Raynes Park School, London SW20 0JL
  • Dates: TBC.

Contact Leigh Martin to confirm dates and more details or visit the Back to Netball site. Back to Netball sessions are running across England and provide women of all ages with a gentle re-introduction to the sport. Run by passionate and enthusiastic coaches, sessions cover the basics of the game including passing, footwork and shooting. Sessions finish with a friendly game to put the your skills into practice.


  • Time: 5–7pm
  • Location: Tolworth Sports Ground
  • Dates: Thursdays, 28 April 2022 to 26 May 2022

Free recreational tennis sessions. All welcome. Led by a student Sports Activator. 

Kingston University students and staff can book free tennis courts at Tolworth Court sports ground between 8.30am and 4.30pm. Courts must be booked in advance by calling First Response on 020 8417 7523 or by email. Courts are also now open at Kingston Hill campus. The gates will be open for students and staff to simply turn up and play.

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Pop Up Sport

  • Time: 11am–12noon
  • Location: Tennis Courts at Kingston Hill
  • Dates: TBC

Simply join our sports activator for a kick around, game of badminton, tennis or volleyball as you are passing. Just pick up a racket or ball and join in. You could plan to meet friends at this time for regular recreational fun and maybe warm up by running the Fitness Traillocated around the Kingston Hill campus grounds.

Big Read Fitness Trail

  • Time: Any time
  • Location: Fitness Trail at Kingston Hill campus – start at Station 6 of Fitness Trail outside the halls
  • Dates: Ongoing.

Just turn up ready to either walk, jog or run around the Fitness Trail. A great place to organise a walking book club to get out in the fresh air and enjoy some forest bathing and exercise at the same time.


  • Time: 5.30–7.30pm
  • Location: Kingston College, The Arena
  • Dates: Fridays, 14 January until 1 April 2022

Come along to this FREE recreational session, ready to play, led by a student sports activator. All welcome. We encourage you to bring your own racket if possible.

Recreational Volleyball

  • Time: 6pm–8pm
  • Location: Tiffin School (Queen Elizabeth Road, Kingston upon Thames, KT2 6RL)
  • Dates: Fridays, 29 April until 27 May 2022

This session is free and for all those students wanting to play volleyball in a friendly sociable setting. Beginners most welcome. Lead by our student appointed HEVO (Higher Education Volleyball Officer) supported by Volleyball England.


  • Time: 8–9pm
  • Location: Tiffin School (Queen Elizabeth Road, Kingston upon Thames KT2 6RL)
  • Dates: Fridays, 29 April until 27 May 2022

Come along to this free recreational session, ready to play, led by a Level 2 qualified coach. All welcome. 


Strictly Dance Workout

  • Time: 10.30–11.30am
  • Location: Fitness Centre, Penrhyn Rd
  • Dates: 15 January 2022 until 2 April 2022

Free class for students. No dance experience needed. Beginner friendly. Strictly Come Dancing themed workout class. Learn some 'Strictly' moves. No partner required. Wear trainers.

Women's Rugby League

Student and staff players wanted.

  • Time: 12 noon–1pm 
  • Location: Elmbridge R.L., Old Cranleighan Sports Club, Portsmouth Rd, Thames Ditton, KT7 0HB
  • Dates: Every Saturday - ongoing

To sign up please contact by email or call:  07720 805834.

Table tennis

  • Time: 2–3pm
  • Location: Fitness Centre, Penrhyn Road 
  • Dates: Saturdays, 15 January 2022 until 27 May 2022

There are additional tables at Kingston Hill campus (outside Kingston Business School), Clayhill halls of residence and Roehampton Vale campus for all to use.


Table tennis

  • Time: 2–3pm
  • Location: Fitness Centre, Penrhyn Road
  • Dates: Sundays, 16 January 2022 until 29 May 2022.

There are additional tables at Kingston Hill campus (outside Kingston Business School), Clayhill halls of residence and Roehampton Vale campus for all to use.

For more information about all of the active lifestyles activities above please contact Jo Heath by email or call 020 8417 2412.

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Additional activities/challenges for any day of the week


Hampton Pool is a heated open air pool that is open 365 days of the year. Even on Christmas Day!

  • Location: Hampton Pool, High Street, Hampton, Middlesex, TW12 2ST
  • Telephone: 020 8255 1116
  • Booking: Student discount is available with student ID card. Public swim rate is £6.90. Student rate is £4.70. It is advisable to book your session via their website.

Njinga Cycling

Offers training for riders looking to improve their cycling. Our wattbike lab, just on the Kingston Bridge, offers wattbike classes seven days a week. Yoga and strength & conditioning classes for cyclists are also available. Find our schedule on the Njinga app or visit our site.

All new customers entitled to our new customer offer of two classes for £14.

  • Ongoing pay as you go student rates are: £9 per class (Adult classes normally £17).
  • Our unlimited monthly wattbike student package is £60 (50% off adult prices). To include yoga and strength & conditioning for cyclists add £15 per month.
  • There are no admin or membership fees.
  • We also run a referral scheme.


  • Hampton Court Palace Golf Club, Richmond
    £550 membership deal for Kingston students and staff which includes: no joining fee, full seven-day membership, includes unlimited play year-round. Contact James Cooper,
  • Strawberry Hill Golf Club, Twickenham
    Four free beginner group lessons and free club hire. Balls cost £5.
  • Sunbury Golf Centre, Shepperton
    Seven-day free trial of up to four one-hour group lessons, range and use of the course at off-peak times. Free club hire.
  • Sandown Park Golf Club, Esher
    Two free beginner group lessons and free club hire. Balls cost £6 per session.
  • World of Golf, New Malden
    Six free beginner group lessons and free club hire. Balls cost £5 per session.
  • London Scottish membership
    Also available is a fantastic student golf membership offer from London Scottish (near Wimbledon Common) for only £288 for the year. This will entitle any bona fide student to play seven days a week all year round and enter all competitions to gain an official handicap. This would normally cost £902 for the year! For more information and booking about all golfing activities please contact Jo Heath by email  or call 020 8417 2412.
  • Plogging
    The new Swedish fitness craze that combines exercise and eco-friendly activity.
    Simply pop into see the Sport and Active Lifestyle team in Grove House, Penrhyn Road to pick up gloves and a bag and away you go.
    The idea is to combine your walk, jog or run with picking up plastic along the way.
    Return your recycling to us and we will log your activity.
    Prizes for those clocking up the most runs throughout the term and those collecting the most plastic.
  • Fitness Trail
    Location: Kingston Hill campus
    Why not schedule a walk, jog or run around our Trim Trail at Kingston Hill.
    Follow the blue signs to the next exercise station and follow the instructions for a great workout in the great outdoors.


  • Location: Surbiton Squash Club, Berrylands
  • When: Monday to Friday 8am–5pm
  • Booking: Students can book into this private club on production of Kingston University student card and a court is approx £5 per hour during off peak hours. To book a court call 020 8399 1594 on the day and state you are a Kingston University student.

More active lifestyles

  • Go karting at Sandown Park: discounts available if students book online.
  • Laser Quest at Sutton: Two games for £5.95 weekdays and two games for £7.95 at weekends for Kingston University students.
  • Ten-pin bowling (The Rotunda Kingston): Student discounts available Monday to Friday until 6pm. Two games of bowling for £5 or unlimited bowling for £7.49. To book call 0871 221 0000.

*Cancelled until further notice*  

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March challenge: Plonk a Plank into your Day.

This month the 'Sport and Active Lifestyle' team are completing the plank challenge. We will be doing a plank exercise every day in March. Building up to a 3-minute plank on the last day.

How to do a plank...

  • Lie on your stomach, squeeze your belly button up into your spine and gently lift your torso onto your forearms (elbows aligned under shoulders) and toes while keeping your back straight.
  • Your body should be in a straight line from neck to heels.
  • The hard bit is to now hold the position. Keep squeezing the abdominal muscles (belly button into spine) and also squeeze your quadriceps (thigh muscles) and glutes (buttocks) as much as possible. Push through your heels, keep your back straight, pull your shoulders back from your ears, keeping your neck straight and don't forget to breathe!
  • If you are a beginner start with a few seconds and gradually progress up to 60 seconds per day.

If you have any back issues or find this an impossible position for your body then please let us know. We can provide you with alternative exercises that will work for you.

You can literally 'Plonk a Plank into your day' anywhere, whether it be on the bedroom floor, whilst the kettle boils, during the TV adverts or in a nice sun trap in the garden, on the balcony or in the park. Apart from the obvious physical benefits of this exercise, which includes improved core strength, posture, flexibility, balance and coordination it will improve your overall mental health.

Find out more at

If you are interested in signing up for this challenge then please express your interest with the 'Sport and Active Lifestyles' team. Contact Jo Heath 

You could also complete this challenge for charity. Making yourself accountable to others and giving your goal a 'greater good' outcome, will be another motivator to help you complete the challenge you set out to do. The Macmillan Cancer Support has a webpage for the plank challenge fundraising. 

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February challenge: clowning around with the Sport and Active Lifestyles Team

We all know that life has been a bit of a juggling act lately, so the Sport and Active Lifestyle Team thought it would be far more fun to learn a circus skill, to take your focus away from all the serious stuff.

We challenge you to learn to juggle or hula hoop.

The idea is to practise either juggling or hula hooping (or both) each day during the month of February. Set aside at least 15 minutes to learn, practise and perfect your new skill.

Sign up to the challenge to be in with a chance to win a prize at the end of February. To win the challenge you will need to film yourself, on the last day in February, either juggling or hula hooping, for the longest time you can.

To register, contact Jo Heath in the Sport and Active Lifestyles Team: 

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January challenge: Dance your Christmas socks off

Don't let those unwanted Christmas socks go to waste. Let's see if you can wear them out as part of our January challenge.

The Sport and Active Lifestyles Team encourages you to dig out your most colourful socks and dance your way through January.

Whatever you can move or shake about, do it like nobody's watching, get your socks on each morning and dance your way through one whole track of music that makes you feel good.

The idea is that you do this at the start of your day, before doing anything else. Yes, even before the first coffee of the day!

We challenge you to do this each day during January.

We guarantee that if you stick with this challenge, you will kick start those happy hormones and start your day with a more positive mindset.

Prepare to take on the challenge

  • Get a playlist ready of all your favourite tracks. The more uplifting the better.
  • Get your brightest socks lined up by the side of your bed.
  • ‘Pair up' with a ‘sock buddy' and get somebody else on board to complete the challenge with you. This could be a friend, family member, work colleague or maybe somebody that just needs to connect in January and do something a bit silly to lift their mood.
  • Let the Sport and Active Lifestyle team know that you are taking up the challenge and register with Jo Heath ( so that we can keep you dancing and staying motivated. 

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December challenge: Advent activity

If you like to have an advent calendar on the lead up to Christmas day, why not set yourself an activity for each day from 1 December to 25 December.  

The Sport and Active Lifestyle team challenges you to write down 25 activities on pieces of paper and place them in a jar. Or maybe make an advent calendar, if you want to get into the spirit of the challenge and place your written challenges behind each window.  

Simply pick one out on the 1 December and commit to completing that activity during the day. 

Do the same each day, until your last challenge to be completed on Christmas day. 

The type of activity is up to you, here are some examples… 

Run, jog, walk, swim, stretch, dance, cycle, kayak, climb the stairs, play frisbee, catch and throw, plogging, squats, knit, gardening, skip, yoga, hula hoop, sing, trampoline, paddle board, meditate, keepie-uppies, shadow box, play boccia. 

We recommend doing your daily activity for at least 30 minutes.  However,  if you did choose to buy a chocolate filled advent and have eaten all 25 chocs on day one, to make room for your written challenges, then we recommend a good hour of physical activity each day to make up for it!

Get creative with your ideas and choose activities that your body allows you to do. You can do the same activity each day or change it up.  

There is a prize up for grabs if you complete the list of 25 activities that we have given as examples.  

Photo evidence of each activity will be required to be in with a chance of winning. Including your Christmas day challenge wearing a Santa hat!

To register for the challenge please contact Jo Heath, 

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November Wellbeing Challenge

The Sport and Active Lifestyle team invites you to take up the November Wellbeing Challenge.

Best of the best challenge

Put your best foot forward in the best new building in Britain 2021!

Come and visit the Town House on our Penrhyn Road campus, the proud winner of the Royal Institute of British Architects Stirling Prize for Britain's best new building 2021.

Your challenge is to walk the 132 stairs to the top floor, as many times as you can during the month of November 2021 (maximum of 3 visits per day).

If you are unable to use the stairs, your challenge is to visit the top floor via the lifts as many times as you can during the month of November (maximum of 3 visits per day).

Simply sign the logbook at the Town House reception each time you visit to do the challenge. The reception staff will be watching you and always appreciate a wave from the top floor!

If you prove to be our best, most frequent visitor to complete the challenge, you will be rewarded with some John Lewis vouchers. Maybe you could buy yourself some new fitness gear for your next challenge.

For more information or any questions please contact Jo Heath.

Be the best you can be!

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Final fitness challenges before the start of the new academic year

11 exercises. 11 weeks. For a more-flexible you.

  • 11 July to 22 October 2021.

The challenge is to complete 11 stretch exercises on a daily basis for 11 weeks. Tick off each day on your calendar to have a visual reminder that you are achieving your goals.

Take a note of how flexible you are at the start of this challenge compared with how you feel at the end of the 11 weeks.

If you can, try and complete these exercises first thing in the morning to help your muscles perform better for the day ahead. You will increase the flow of blood and improve circulation to all areas of the body which in turn will give you an increased range of movement and improve your flexibility.

Perform each stretch for at least 20 to 30 seconds before moving onto the next one.

Please let us know if you are taking up this challenge as we would like to support you along the way and keep you motivated.

Register your interest by emailing Jo Heath.

22 miles. 12 weeks. One life-changing challenge.

  • 22 July to 22 October 2021.

For our final challenge before the start of the next academic year we have decided to attempt to swim the English Channel.

This challenge has been set up by Diabetes UK and you can sign up for the challenge here.

Whether you want to start regular exercise, lose weight or simply reignite your love of swimming, Swim22 is a fantastic way of getting fit.

With three distances to choose from, you can take the challenge at your own pace, in your own local pool, open water facilities or lido over three months, individually or as part of a team.

  • 11 miles: 'The Half' – half the distance to France, an impressive feat.
  • 22 miles: 'The Full' - the distance of the English Channel, our most popular choice.
  • 44 miles: 'The Double' – to France and back, for the more adventurous.

Whichever distance you choose, there's no better feeling than diving into a challenge you'll love knowing each length you complete will lead to a healthier you.

You may choose to complete the challenge in your own time without signing up to Diabetes UK or maybe want to raise funds for another charity.

Why not try out Hampton Open Air Pool (heated), Richmond's Pools on the Park, Shepperton Open Water facilities or The Haven Open Water facility in Feltham to complete your challenge?

Let us know if you are taking up the challenge as we would love to know how you get on and offer support and motivation.

Register your interest by emailing Jo Heath.

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Monthly challenge: June 2021

100 Club in June

If we offered you membership to a club that was completely free of charge, all-inclusive and promised to improve your mental and physical health... would you want to join? If your answer was yes, welcome to the 100 Club. The Sport and Active Lifestyle team invite you to sign up for the 100 club during the month of June. By signing up you pledge to complete a physical challenge that you can complete 100 times within the month of June.

Inspired by Captain Tom and his 100 laps of his garden, here are some suggestions:

  • swim 100 lengths of your local pool
  • complete 100 keepy-uppy's of a football
  • cycle 100 miles
  • get 100 tiddly winks into a cup
  • complete 100 skips with a skipping rope
  • 100 push ups
  • complete 100 minutes of facial yoga
  • walk, jog, run, wheelchair your way around your local park 100 times
  • knit 100 items
  • score 100 basketball hoops
  • complete 100 squats in a row
  • throw 100 bullseyes on a dart board.

Whatever challenge you set yourself for the month of June we guarantee it will give you a sense of achievement and will be a welcome distraction from the stresses of everyday life.

Sign up to the 100 club by emailing Jo Heath and let us know what challenge you will be doing.

Why not increase the feel-good factor and do your challenge to help others.

Find about more about the Captain Tom Crowdfunder here.

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Monthly challenge: May 2021

For May's monthly challenge we would like to focus again on one all-inclusive challenge and one more physical challenge.

Challenge One: My Happy Face

This challenge is all-inclusive and can be done seated, with no need for any special equipment or sports clothing. For this challenge we are focusing on the muscles in your face. Like any muscles in the body, the facial muscles will benefit from movement. There are over 50 different muscles in your face and unlike the rest of the body, a lot of these muscles are rarely used. By carrying out regular facial exercises, you promote the circulation of blood to the different areas of the face, thus replenishing the oxygen supply in the muscles and the skin. Our challenge is the 21-day face yoga challenge. There are no prizes for this challenge but we think the benefits are reason enough to take part. It will lift and firm up the muscles under your skin – think natural face lift. It will smooth lines and wrinkles. It will boost circulation. It will improve lymphatic drainage. It will release tension.

Day 1: 21 Day Face Yoga Challenge with Eva

Take your selfie before you start! It's best to track your progress with before and after photos. I'll post a little video soon about the resting poses. Simply follow Eva's very clear instructions on day one and continue with links on Youtube that take you through 21 days of exercises.

Let us know if you are taking up the challenge and joining us on 1 May by emailing Jo Heath. She can then send you links to the youtube videos you'll be following.

You may want to take a selfie at the beginning of the challenge and another at the end to see if you can see the difference. We don't expect you to send those selfies in but it would be great to hear if you found your happy face!

Challenge Two: the 30-day yoga challenge

This challenge is a physical one but still suitable for complete beginners to yoga. If you are injury free with no issues that may affect doing exercise then why not give this a go. Yoga has many benefits for your physical health and your mental health, such as: improving your posture and strengthening your core; increasing your flexibility; boosting your metabolism; improving your circulation; and easing stress and reducing tension.

Day 1 – Ease Into It – 30 Days of Yoga

Join Adriene on Day 1 of The 30 Days of Yoga journey! Ease into your 30 day experience with an open mind, kindness and curiosity. Use this DAY 1 practice to take stock, check in with the body and mind. Begin the practice of slowing down, noticing, stretching and moving with ease. Commit to 30 days of breathing deep and listening. Simply follow Adriene's clear instructions on day one and then continue to follow her links for the full 30-day experience. 

Let us know if you are taking up the challenge and joining us on 1 May by emailing Jo Heath. She can then send you links to the youtube videos you'll be following.

If you are worried about any health issues before starting this challenge then again please email Jo Heath for advice.

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Monthly challenge: April 2021

The Sport and Active Lifestyle team are taking time out from their more physical monthly challenges by offering some all -inclusive 'tension release techniques' to support you during these 'challenging' times during the month of April.

April is 'Stress Awareness Month' and there are ways to alleviate the tension held in the body and mind without moving a muscle.

These sessions are FREE to all KU students and staff and are offered as pre-records, so that you can tap into them without any pressure of being on a virtual platform.

Recorded links will go up on MyKingston, KUExtra and Staffspace every Monday during the month of April with different 'tension releasing techniques' that you can take away and practice throughout each week.

These sessions are fully inclusive of all abilities and mobility and can all be done in the seated position, fully-clothed and comfortable. There is no need for any equipment or any previous experience.

The sessions are led by our highly-experienced mindful meditation teacher, Michael McFadden. Michael will guide you through the techniques to help you release tension, reduce your stress levels and any anxiety you may be feeling.

If you find that you would like to explore more techniques, in more depth, after giving these sessions a go then we welcome you to join Michael's FREE 'Mind The Gap' sessions that run every Monday from 11am-12noon on the Teams platform. More information on this can be found on the sports page of our website.

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Monthly challenge: March 2021

Skip into Spring: the Sport and Active Lifestyle Team invite you to join their March challenge

Whether you want to skip for the pure joy of it, like Michael McIntyre, or get serious like Anthony Joshua, we have the challenge for you.

Challenge One: the 'Just for Fun' Michael McIntyre skipping challenge

  • Register your interest by emailing Jo Heath.
  • Start your challenge on 1 March 2021.
  • Go outside every day in March for your daily walk.
  • Your challenge is to break into a skip during that walk for at least 30 seconds.
  • Mark each day that you complete the skip challenge until 31 March 2021.
  • Check in with Jo Heath at the end of March if you complete all 31 days.

We guarantee this challenge will put a smile on your face every time you do it.

You may feel a little shy to break into a skip. Maybe you'll need to walk further than your usual route to find a quiet place to complete it. This will add to your challenge, increase your exercise levels and give your mind something to focus on other than work commitments.

Challenge Two: The Anthony/Adams skipping challenge

  • Register your interest by emailing Jo Heath.
  • Find yourself a skipping rope – there are plenty to choose from online or you could use decking rope from a hardware store at 20p per metre.
  • Download a FREE step counter App such as ‘StepsApp Pedometer'.
  • Start your challenge on 1 March 2021.
  • Follow the challenge timetable (link below) each day until 30 March 2021.
  • Send your screenshot results to Jo Heath at the end of each week.

This challenge will improve your heart health due to the cardio nature of the skipping exercise. It will increase heart rate, increase concentration, improve coordination, increase stamina, combat fatigue, increase body flexibility, boost mental health and strengthens your bones.

It could also increase your bank balance by £100 if you are a KU student taking part. All those students completing the challenge will be entered into the draw for the prize money.

All KU Staff completing this challenge will be winning in life!

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Monthly challenge: February 2021

Love Is All Around – February walking challenge

The weather may be 'Wet Wet Wet' out there but that doesn't stop us finding 'Love Actually' in our local surroundings. February's challenge is to get outdoors every day and take a photo of a heart shape that has been formed by nature. This could be in the branches of trees, moss on brickwork, clouds in the sky or a shape of a puddle.

Valentine's day is around the corner and the Sport and Active Lifestyle team would like to encourage you to keep your hearts healthy by taking up this challenge. Go on a long walk, jog, run or out in your wheelchair and get your pulse racing whilst searching for love (heart shapes) in your local area. Physical activity and focusing the mind on something other than work will bring a welcome relief from stress and anxiety. Really connecting with nature is so good for our mental health and wellbeing and so the more you can 'soak' up, even on rainy days, the better you will feel. Be kind to yourself and share the love by signing up to this challenge and passing it on to a friend to do the same.

This is open to all KU students and staff and the local community. There will be a cash prize for KU students only. This will be awarded to the student who completes the challenge with the most heart shape entries during February. If you would like to take part in this challenge please register your interest with the Sport and Active Lifestyle team by emailing Jo Heath 

The challenge starts on Monday 1 February and finishes on Sunday 28 February 2021.

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Monthly challenge: January 2021

Take the 'Out Out' Challenge

For everybody, every day in January.

We are all in this together and would like to invite everybody to come ‘out out' with us in January.

Starting on the 1 January, set yourself a goal to get ‘out out' in the fresh air every day in January, no matter what the weather.

Join us by...

  • going ‘out out' for as long as you like every day, whether that is 5 minutes or 5 hours
  • going ‘out out' as far as you like every day, whether that is 5 metres or 5 miles
  • going ‘out out' how you like every day, whether by foot, wheelchair, running or cycling.

If you would like to take up this challenge and be in with a chance to win a cash prize please register your interest with the Sport and Active lifestyle team by emailing Jo Heath.

To win the cash prize, submit a daily photo throughout January to show us that you are ‘out out' doing your thing. We will record all those who complete the challenge and enter them into the draw. The winner will be announced on Friday 4 February 2021.

You might want to go a step further and also sign up for R.E.D. January – the charity event run by ‘Sport in Mind', the mental health charity that use sport to empower and improve lives. You could be doing this challenge and raising money to help others beat the January Blues whilst getting active yourself every day.

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Contact us

Student Wellbeing Group:
Sport and Active Lifestyles

Tel: +44 (0)20 8417 2413
Email us