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SEVEN STEPS TO THE COMMONWEALTHS

13 Mar 2006

Event 4: The Rugby Try-out

Who’s the King and Queen of your local pitch? You could test the touchlines at your local park to prepare for Wales 7’s Commonwealth challenge. While you’re busy enjoying the fresh air, running for that winning touchdown, executing a defensive tackle, or sharpening your kick, the heart will pump faster and gently boost cardiovascular fitness. Plus, if someone in the family hasn’t held a rugby ball before, now is an excellent time to try – in more ways than one!

Event 5: The Cycling Challenge

Geraint Thomas is hoping to take things up a gear in Melbourne, but Wales’ future cycling stars could be on your own hands. Whether it’s on the back of a BMX or on a tandem, there’s virtually no excuse not to put your pedal power to the Commonwealth test!

Wales boasts some of the best cycle trails in Britain, from the Elan Valley trail in Mid Wales to the riverside Taff trail in Cardiff. Cycling provides the ideal way to take in some fresh air and to absorb the spectacular scenery that Wales has to offer.

There are also a host of health benefits. It eats calories which aids weight control, lowers blood pressure to give you a healthier heart, improves endurance for a better sense of well being and tones the muscles to make you look great. Just 30 minutes of moderate cycling will shave off approximately 300 calories - which means you can treat your family to a well deserved and guilt free ice-cream!

Event 6: The Bowls Test

There’s virtually no excuse not to roll your luck in the garden when competitors over 60 are competing in Melbourne, including Betty Morgan who has even been awarded an MBE by the Queen for her long-standing services to bowling. It’s easy to pick up a cheap set from the local toy store, but if not then a hardy set of tennis balls upon a flat patch of grass or driveway will have the family rolling into next week.

Event 7: The Badminton Rally

It’s not every day we find a reason to hone our serve and volley skills with the children – and who knows, they just might teach us a thing or two! 30 minutes charging about the court flicking shuttlecocks all over the place will burn up to 250 calories, beat out any stress, and get the family rallying to snatch up a racket and challenge one another again and again.

Contact the Welsh Badminton Union for details of facilities in your area on or alternatively have a look at the website www.welshbadminton.net.

The Grand Finale:

After all that hard work, you won’t feel guilty about rewarding your team with a tasty meal around the television so you can share the celebrations with Team Wales. Congratulations!