13:00

HeForShe supports #HerMoJo - a gentle 'nudge' to help get more women & girls, more ACTIVE!

Attitudinal changes towards gender equality - key drivers of progress in societies around the world

UN Women’s HeForShe movement has partnered with the internationally renowned California Institute of Arts to promote gender equality through the arts. The partnership engages students in CalArts’s animation programs to tackle persisting gender stereotypes and drive cultural change through the production of original animated short films addressing serious barriers to gender equality.

Despite the positive developments in recent decades and the fact that a formal equality does exist in most 'Western' countries, gender inequalities still persist in many aspects of the sport world, from doing sport, to coaching or administration, media representation, and at all levels – in grassroots sport as well as in elite sport. Progress remains slow and fragmented in this area.

Why not join in? Follow them on Twitter: .@HeForShe

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

13:00

TedTalks supports #ACTIV8afriend - a gentle 'nudge' every month to help getmore women more ACTIVE!

Sir Ken Robinson makes an entertaining and profoundly moving case for creating an education system that nurtures (rather than undermines) creativity. A must watch if you are r a coach sports /PE teacher or just want to hear some sense on the rlationship between the Sciences and the Humanities.

Sir Kenneth Robinson (born 4 March 1950) is a British author, speaker and international advisor on education in the arts to government, non-profits, education and arts bodies. He was Director of the Arts in Schools Project (1985–89) and Professor of Arts Education at the University of Warwick (1989–2001), and is now Professor Emeritus at the same institution. In 2003 he was knighted for services to art.

Promote your video on #ACTIV8TV. Send a link to jo.c@wsnet.co.uk, your Twitter @Handle and some info about your club/class. 

Follow @WSN_TV on Twitter for exclusive alerts and links to every programme - watch on your smart device!

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

13:09

How to choose a sports bra and improve your running!

Breasts come in all shapes & sizes - but one thing that all breasts have in common is that if they are not properly supported during exercise they can move around. This movement can sometimes be embarrassing and can also be painful. But it is not all bad news. A well fitted, supportive sports bra can solve both these problems and help you exercise pain-free and with confidence.

Sports bras - there are lots available and some may be more supportive than others. They provide support to the breasts by pushing them against the chest, others provide support by holding each breast in place in a separate cup, just like a regular bra. Some bras may do both of these things. However, not every bra suits every person, and wearing the wrong size, or style can reduce the level of support the bra gives you. Especially if it is the wrong size! When you are shopping for a sports bra, always try it on so that you can check the fit. You won’t always be the same size in every bra and your breasts may change shape and size as you grow and develop.

WATCH VIDEO HERE - https://vimeo.com/156839758

TOP TIP: Your sports bra is as important as your trainers – replace them both at the same time. Elite runners find the confidence a well-fitting sports bra offers can increase their stride length by over 2cms – that’s 1.5 kilometres over a marathon!

Below are some tips on how to check the support of your bra and most importantly, make sure that it fits correctly.

• The underband of the bra should be level all the way around your body and be firm enough that it doesn’t move when you exercise. Be careful that it is not so tight that it restricts your breathing or digs into you!

• Your breasts should fit within the cups of the bra without your breast tissue bulging out of the top. If your breasts don’t quite fill the cups then try a smaller cup size.

• Make sure the shoulder straps are tight enough that they support your breasts and don’t slip off your shoulders. But be careful not to make them so tight that they dig into your shoulders!

• Jump up and down or run on the spot in the changing room so you can check how much support the bra gives you.

WATCH: University of Plymouth, Breast Health Research Unit video - Girl's Sport and bras.

Why not join in? Follow them on Twitter: @UoPSportScience

Need advice on sports bras? - Look here - SportsBRA

Promote your WomensSports video on #WSNetTV - send a link to jo.c@wsnet.co.uk with some info about your exercise programme.

Have you seen MoJoManuals? FOOTBALLMoJo, LACROSSEMoJo, ROWMoJo, NETBALLMoJo – www.WSNet.co.uk/MoJoManuals

MoJoManuals addressing the wide range of issues which teenage girls face as they engage in competitive sport. Predicated on 'Physical Literacy' but also cover a range of other emotive issues such as: body image, diet, fit or thin, social media, training with menstruation, coaching style etc. – which impact how girls engage/drop out of sport – and potentially go on to be elite athletes and confident, mature young women outside of sport.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

13:00

England Badminton supports @WomenSportsWeek
Volunteers are the force behind badminton, making our sport happen at a local level through clubs and counties, coaching, officiating and organising competitions and major events. Watch this video and see how you can play your part and give something back to a sport you love. www.badmintonengland.co.uk/volunteers

Find #FemaleFreindly Clubs/Classes in @WomenSportsWeek on @ACTIVEMapX

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.

13:00

Three types of exercise for you menopause - cardio vascular, resistance (load bearing) and flex & stretch

Exercise, sport and generally keeping active are important for women of all ages.  As we face menopause and all the associated hormonal changes – maintaining our ‘core’ can make a world of difference as to how we enjoy this phase of our lives.

Your core is key to all movement skills – it builds your ‘mojo’ – and is what all athletes rely on for effective sporting movements. It also underlies a range of issues which occur after middle age; poor posture, stability, digestion, balance, back pain, muscle loss, osteoporosis, flexibility, urinary leakage, heart health, falls prevention, breathing etc. These all become intrinsically linked during menopause. If one declines they all start to ‘gang up’ often to a point of being overbearing.

It’s the suite of muscles which connect the upper and lower parts of your frame. It holds, protects and stabilises organs and helps with balance, breathing and stability. Think of it like a disposable coffee cup. Your pelvic floor is the cup bottom, the abdominals/obliques (tummy muscles) are the walls of the cup and your diaphragm sits on top like a lid. If  those muscles aren’t working in unison the core becomes wobbly – just like a coffee cup – until you press the lid on. Then it becomes ridged  . . . and wont leak!

Posture & stability - falling over is the most common cause of non-fatal injury in women. Loss of estrogen weakens muscles and it can affect the inner ears, which assist our sense of balance.

Better balance - Incontinence often occurs during menopause. Keeping your core strong provides better balance and helps distribute pressure evenly including when your bladder is full. Tai Chi, yoga, and basic balance exercises can help you get stronger, be more in control of your movements, and be in better balance.

Breathing - also plays a role here. Poor (shallow) breathing can negatively impact control of your pelvic floor. Engaging your diaphragm (the 'lid') to breath improves proprioception - part of the body’s balance system that communicates between core and pelvic muscle to help balance.

How do I choose? – consider three elements; cardiovascular, resistance (load bearing) and flex & stretch. Try to get a bit of each element in whichever activity you choose to do. We rank sports/activities in our MenoMoJo manual under those three elements. Overall aim for 2-3 hours of moderate aerobic activity each week.

Enjoy – most important choose exercise that you will enjoy and feel euphoric about achieving. Be aware of your target heart rate and track intensity using the ‘talk test’ – you should be able to talk and breath comfortably whilst ‘working out’.  If you suffer from osteoporosis avoid high impact aerobics or activities where a fall is likely. Always talk to you medical practitioner before any major change in your exercise routines.

The role of exercise in abating many symptoms such as hot flashes, however, remains inconclusive. But, exercising beyond menopause is still the only noncontroversial and beneficial aspect of lifestyle modification – so embrace it.

Follow @Meno_MoJo on Twitter and find more information in our FREE MenoMoJo - magazine  - http://wsnet.co.uk/menomojo-magazine

Picture credit (C) - PowerhoopUK

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.