Dudley, Let’s Get Dancing this December!

Over the first two weeks of December, we will share short 30-second videos featuring local residents and Council employees making moves to ABBA’s classic hit, Dancing Queen. As the months get colder and we are moving less, we want to show everyone in Dudley how the right tune and some easy-to-follow steps can bring out anyone’s inner Dancing Queen! It’s important to remember that dancing, no matter how small or simple the dance moves, is a great way to keep your body from feeling stiff this season.

This short routine can be done sitting down or standing up, depending on what is comfortable and accessible for you.

 

Dudley’s Dancing Queen Routine 

Start with your hands near your knees and bring them slowly overhead, stretching your arms out and wiggling your fingers as your arms rise up, before bringing your hands together above your head. Repeat this action as you bring your hands down back towards your knees.

Next, as ABBA sing ‘You can dance,’ sweep your right arm out away from your chest and to the right. As the next lyric goes ‘You can jive,’ repeat the action with your left arm and sweep out to the left.

Then, along with the words ‘Having the time of…’ pop a hand on each hip. As the group sing ‘your life,’ if you are doing the routine standing up you can spin round to the right in a circle. If you are sitting down, put your two hands in closed fists in front of one another and roll them forward, then back!

For the line ‘see that girl,’ cup your right hand over your forehead (as though you are looking out to sea or shielding your face from the sun) whilst facing towards the right and bobbing up and down to the beat. For the following line repeat the same actions but all to the left.

The routine comes to a close with the lyric ‘Diggin’ the dancing queen.’ For the word ‘diggin,’ use your two hands together as though you are holding a spade and dig towards the left in one single movement. Then, pop your left hand on your hip on the word ‘dancing,’ before using your right hand to point towards your left hip with your first finger pointing out and then on the word ‘queen,’ sticking your right hand out across your body and up towards the ceiling in a ‘Saturday Night Fever’ style movement!

Ultimately: if you can’t quite make this exact routine work for you, try something else! Press play on one of your favourite songs and use any dance moves you have in your pocket to get your body moving more.

Come on Dudley, let’s give it a go and get dancing!

Day 1: Mayor of Dudley

Day 2: Henna, Staff Counsellor, Family Solutions

 

Day 3: Hannah and Lucy from Talent and Organisational Development

Let’s Get Moving – sit to stand challenge

 

  • Are you up for the challenge of moving more?
  • Are you looking to set yourself a challenging but achievable goal?
  • Why not climb one of the borough’s hills from the comfort of your own home?

Sit to stand is a great activity that everyone can have a go at.  Every time you stand up from a chair and sit back down again you are working the important muscles in your legs that keep you steady on your feet.  Making sit to stand part of your daily activity will make it easier for you to climb the stairs, enjoy a walk and help you maintain your independence and mobility.

The challenge

Select the Dudley hill you’d like to climb, you can see how many sit to stands you will need to complete to reach the top of each hill below.

Try to complete as many sit to stands as you can each day, it’s important to try and complete more than one each time.  Aim to do 10 sit to stands every day, you can break this down into two sets of five to start with.  You will quickly see an improvement and may be able to complete all ten in one go as you progress.

Each sit to stand you do will get you closer to the top of your chosen hill. You can record and track your progress using this printable chart and before you know it you will have reached the top. Can you climb all three of the Dudley Peaks?

You can learn more about each hill and download and print your climbing record below.

Wychbury Hill

310 sit to stands

Beacon Hill

220 sit to stands

Castle Hill

280 sit to stands

How the sit to stand challenge works

In some cases the height of the hill may be different to the number of sit to stands you complete, this is due to the height of the hill being measured from sea level but the height you climb has been taken from the base of the hill.

The number of sit to stands that you complete for the distance climbed has been devised by the Falls Lead Physiotherapist. By taking the effort it takes to climb stairs (physiological cost) and converting it to the effort it takes to complete a sit to stand they have worked out how many sit to stands need to be completed to climb each hill.