Beating bowel cancer together

Strictly’s Flavia Cacace top tips for Step up for 30

With Step up for 30 starting in just a few days, Professional dancer and former BBC Strictly Come Dancing pro, Flavia Cacace has put together her top tips for how you can get motivated and start off your challenge with a bang, no matter your fitness level.

Flavia says: "I make sure to fit in a workout wherever I can. Whether that’s a ten minute brisk walk to the shops, a quickstep whilst the kettle boils or a 15 minute more intense cardio session, it all adds up. That’s why I'm supporting Bowel Cancer UK’s Step up for 30 challenge. It’s a great way to get fit and discover types of exercise you love doing.”

Flavia’s top tips for starting Step up for 30 this Jun

  • Remember, exercise doesn’t have to mean the gym! - Walking is one of the best ways to exercise, if you have a dog you have no excuses. House work is one way to get moving, but it’s not that much fun. So instead, why not make a 30 minute playlist and dance along to all your favourite music?
  • Stand don’t sit - If you’re sitting for long periods of time during the day, set an alarm every half hour or so to remind you to stand or walk about for at least 10 minutes. Something simple like that can make all the difference. 
  • Don’t force yourself to do a workout if you’re not feeling it that day - Sometimes I really don’t feel like jumping up and down. So instead I’ll mix it up and do a weights session instead.
  • Remember the positives - I’m not a morning person so training early is particularly challenging for me. However seeing as it fits in best with my schedule I remind myself of how full of energy I feel afterwards. I can then enjoy a full day of feeling like I have accomplished something good for my health and wellbeing.
  • Get inspired - I’ve recently joined Instagram and there are some amazing exercise ideas on there. On my Instagram I’ve currently been doing a move of the day, but in the near future I hope to create some easy routines to follow, watch this space.
  • Remember slow but steady - Start slow, Rome wasn’t built in a day and neither is your body! You want to aim for sustainability, something that gives you longevity and can become part of your daily life. Don’t run before you can walk or you will burn yourself out. Accept that you will have good days and bad days. Listen to your body; it often tells you what you need.

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