Move More Programme

Move More is a free, targeted 10-week physical activity intervention aimed at improving overall wellbeing. The programme is designed to equip participants with the skills, confidence, and resources to lead a more active and healthier lifestyle. Our instructors aim to provide personalised support tailored to each participants' goals, abilities and needs.

During the Move More programme participants will have access to:

• 1:1 personal training at Ethos
• Bespoke group exercise classes
• Educational presentations and workshops
• Ethos facilities

The Move More programme is for people who do not currently meet the Chief Medical Officer’s recommended guidelines of 150 minutes of physical activity per week.

This programme is also well suited to people who are:

• Starting their physical activity journey
• Returning to physical activity after a period of inactivity
• Managing a long-term health condition
• Experiencing a low-level mental health condition
• Lacking in confidence/knowledge to exercise safely and effectively
• At risk of developing a health condition due to inactivity/leading a sedentary lifestyle

Physical activity is proven to have a positive effect on wellbeing as well as overall quality of life. Physical activity can reduce people’s chances of developing health conditions such as: coronary heart disease, type 2 diabetes, and cancer. Physical activity also has proven mental health benefits. When we exercise our body releases feel-good hormones which can reduce stress, anxiety and help us sleep better!

We have worked in partnership with our colleagues from the Self-Care Academic Research Unit (SCARU) in the School of Public Health to assess the effectiveness of the Move More programme. Our research showed that the Move More programme was well received overall, and the 10-week intervention was successful in increasing participant's physical activity levels. Participation also resulted in a statistically significant increase in self-reported fitness levels, strength levels and sleep quality. Importantly, the research also showed that participants felt more capable and confident in exercising and determined to then sustain their improved physical activity levels even after the programme had ended. The research showed that participation in the Move More programme improved overall wellbeing, including mental wellbeing, and participants reported being more likely to sustain the adoption of health-seeking self-care behaviours to promote general health and wellbeing.

We appreciate that starting your physical activity journey can seem daunting and that’s why we are here to help. Throughout the programme you will have an assigned member of our Active Lifestyles Team who will mentor you, over 90% of our previous participants agreed that their mentor motivated them to stay physically active throughout the programme!

The programme is designed specifically to support people who are new to exercise or may feel anxious about taking the first steps of becoming more physically active therefore all sessions are beginner-level and 1:1 sessions are personalised to your health goals.

Once accepted onto the Move More programme you will have to attend a 30-minute welcome appointment at Ethos Sports Centre. During this appointment we will:

• Discuss the programme in more detail
• Discuss your personal goals and targets
• Discuss any extra support you may need
• Complete a Boditrax scan to assess baseline physical health data
• Complete a survey to find out more about your current physical activity and wellbeing levels
• Give you the opportunity to ask any questions you have

The programme will run for 10 weeks and during this time you will be able to do the following:

• Attend up to 2 bespoke group exercise classes per week
• Meet your physical activity mentor once every two weeks
• Engage with educational workshops
• Book and use Ethos gym and swimming pool facilities

To participate in the programme we ask that you are:

• A current Imperial staff member
• Currently achieving less that 150 minutes of physical activity per week
• Willing to share your motivation for joining the programme
• Available to attend a 30-minute welcome appointment at Ethos
• Available for the duration of the programme with no known prolonged periods of leave during this time
• Working at South Kensington campus 3 days per week or able to travel flexibly to South Kensington campus 3 days per week
• Available to attend Ethos Sports Centre several times per week to engage in classes and appointments
• Willing to meet your physical activity mentor in-person every 2 weeks
• Available to attend a 30-minute end of programme review appointment at Ethos

We are not currently recruiting participants. If you feel you would benefit from the programme and would like to be added to a waiting list for the next cohort please fill in this form and a member of our team will be in contact with you directly when the next cohort is due to start.

If you have any further questions about the Move More Programme, please email our Wellbeing Manager, Abby Sanderson.