In line with the latest government guidance, we've put in place further measures in England to help customers practice social distancing. This includes limiting the available seats on buses.
Face coverings are compulsory when using public transport in England and Scotland. In Wales you must wear a 3 layer face covering on public transport and put it on before travelling unless you are exempt. It is also now compulsory to wear face coverings when using indoor public transport hubs in England only.
The safety of our customers and employees is our priority, so please avoid busy times, use contactless payment and take your litter with you. For up to date information see our Coronavirus page
06 Aug 2019
It feels like we've been waiting for the warmer weather forever and, now that it's here, there are no more excuses to put off getting out and getting fit. Gone are the clouds of grey that sap your energy. Enjoy the sunshine while it's here with our top tips for getting fit for free.
Take your tablet out into the garden and indulge in some alfresco fitness. There are hundreds of channels on YouTube with free yoga videos, and plenty for beginners! Yoga with Adriene is a popular choice, and her 30 Days of Yoga challenge has 30 different videos, varying in length from 15 to 35 minutes. They’re perfect for beginners, and her laid-back, relatable attitude makes her videos not only a great workout, but fun, too!
Always wanted to run but didn’t know where to start? Millions of people swear by Couch to 5K to get them started. Begin by running for just a minute, and build up to running for 30 minutes in just 8 weeks. There are loads of apps available, and the NHS has weekly podcasts available, too.
Once you’ve mastered 5K, why not give parkrun a go? parkrun organise free, timed 5K runs all over the country every Saturday morning. It’s open to everyone – whether you want to run, jog or walk and, as it’s timed, you can try to beat your own time each week! There’s a great community spirit, and you even get a free t-shirt after you’ve completed 50, 100 and 250 runs. Find your nearest parkrun.
We all know taking the dog for a walk is a great way to get fit, but what if you don’t have one? There are lots of services where you can borrow a dog for a day or overnight, including Digs for Dogs and Borrow Pets, or you can pay a small fee to borrow a dog from Borrow my Doggy. Why not ask around to see if any of your friends of family have a pup you can take off their hands for a few hours?!
Most Smartphones these days have a pedometer, so you don’t even need a separate fitness app to keep track of your daily steps. Keep an eye on your steps-per-day and aim to increase it every day, or set yourself a daily step goal. Go for a walk on your lunch break, get off the bus a few stops earlier, or even just walk around your house – every step counts!
Remember when you were a kid and it was easy to get your daily exercise in because you could just grab your mates and have a game of footie at lunchtime? Just because you no longer have aspirations to be the next Beckham, it’s still great fun to have a kickabout in the park. Grab a ball and some mates and don’t forget to celebrate every goal like you’ve won the World Cup.
There’s bound to be one of your fitness-fanatic Facebook friends trying to round everyone up to do one of these every couple of months. These challenges usually start small, for example 10 squats on day one, then build up to 20, 30, 50 etc. so by the end of the challenge you’re busting out 100 squats in one go! Not for the faint-hearted but a good challenge to improve your fitness in just a few minutes a day – and an opportunity to brag to those friends who gave up after day 2! There's loads of inspiration on Pinterest.
It’s been proven over and over again that catching the bus is much better for you than taking the car. Even the walk to the bus stop is undoubtedly further than walking to your car – helping you get more steps in to reach your daily goal! Greener Journeys found that the daily short walk to and from bus stop and destination can burn 22,630 calories a year, with daily bus users clocking up the annual equivalent of 11 marathons. Already a regular bus user? Get off a few stops earlier and walk a bit further to burn a few more calories.
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