# data[].attributes.headline
Report a Scam Text message or Phishing Email

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Report a Scam Text message or Phishing Email

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How to report suspicious text messages, and what to do if you think you've responded to a scam text.

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A week-by-week description of the 9-week set of Couch to 5K podcasts. Each week involves 3 runs.
You can download each week as a podcast:

Or, get the entire programme as a smartphone app:

This One You Couch to 5K app gives you a choice of coaches and helps you track your progress.

As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

Week 1

For your 3 runs in week 1, you will begin with a brisk 5-minute walk. After this, you will alternate 1 minute of running and 1-and-a-half minutes of walking, for a total of 20 minutes.

Week 2

For your 3 runs in week 2, you will begin with a brisk 5-minute walk. After this, you will alternate 1-and-a-half minutes of running with 2 minutes of walking, for a total of 20 minutes.

Week 3

For your 3 runs in week 3, you will begin with a brisk 5-minute walk, then 2 repetitions of 1-and-a-half minutes of running, 1-and-a-half minutes of walking, 3 minutes of running and 3 minutes of walking.

Week 4

For your 3 runs in week 4, you will begin with a brisk 5-minute walk, then 3 minutes of running, 1-and-a-half minutes of walking, 5 minutes of running, 2-and-a-half minutes of walking, 3 minutes of running, 1-and-a-half minutes of walking and 5 minutes of running.

Week 5

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking and 8 minutes of running.

Run 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week 6

There are 3 different runs this week:

Run 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running.

Run 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking and 10 minutes of running.

Run 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week 7

For your 3 runs in week 7, you will begin with a brisk 5-minute walk, then 25 minutes of running.

Week 8

For your 3 runs in week 8, you will begin with a brisk 5-minute walk, then 28 minutes of running.

Week 9

For your 3 runs in week 9, you will begin with a brisk 5-minute walk, then 30 minutes of running.

Tips on progression

The programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping.

The pace of the 9-week running plan has been tried and tested by 10s of thousands of new runners.

You can, however, repeat any one of the weeks until you feel physically ready to move on to the next week.

Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them.

Rest days

Rest days are critical. Having one between each run will reduce your chance of injury and also make you a stronger, better runner.

Resting allows your joints to recover from what is a high-impact exercise, and your running muscles to repair and strengthen.

Alternatively, you could do Strength and Flex on your rest days. This is a 5-week plan designed to improve your strength and flexibility, which will help your running.

Aches and pains

Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints).

Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.

Always do the 5-minute warm-up walks as instructed in the podcasts before each run, and check that your running shoes are offering good support.

For more information on preventing and treating injuries, read our page on sports injuries.

You will have good runs and bad runs - accept it, and do not spend too much time analysing the how and why. Even a bad run is good for you.

After Couch to 5K

For tips on how to stay active after finishing the Couch to 5K programme, see our Life after Couch to 5K page.

Community content from HealthUnlocked

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A week-by-week description of the 9-week set of Couch to 5K podcasts. Each week involves 3 runs. You can download each week as a podcast: Or, get the entire programme as a smartphone app: This One You Couch to 5K app gives you a choice of coaches and helps you track your progress.

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From the Blog

Blog

Who are you really talking to online?

The internet is a fantastic innovation that has, in many ways, made life more convenient, given us more choice, brought enrichment and for many, made...

Our Partners & Supporters

Our Mission

Our Mission

Get Safe Online is the UK's leading source of unbiased, factual and easy-to-understand information on online safety.

Our website is a unique resource providing practical advice on how to protect yourself, your computers and mobile devices and your business against fraud, identity theft, viruses and many other problems encountered online. It contains guidance on many other related subjects too - including performing backups and how to avoid theft or loss of your computer, smartphone or tablet.
Read more about who we are

Get Safe Online around the world

Get Safe Online has a presence in 24 countries around the world. Each country benefits from its own Get Safe Online website, customised to deliver the best and most relevant experience for individuals and businesses. Many of the countries also have a community of Get Safe Online Ambassadors and Advocates working on our behalf.
Read more about our International Sites

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Get Safe Online | The UK's leading Online Safety Advice Resource

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The UK's leading online safety advice resource. Providing free, impartial internet safety advice to help keep you and your family safe online.

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NHS Fitness Studio: free online fitness videos, aerobics videos, strength and resistance videos, pilates and yoga videos and more.

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Please find below details of the online sessions delivered in Welsh and English that we've got coming up, along with the links to register your place.

We've tried to make the sign up process as simple as possible but if you are having any problems registering, please contact DCWtraining@cwmpas.coop

April
Understanding and protecting yourself from misinformation online with NewsGuard - 19th April | 10:00 - 11:30
What are the risks and how can we tackle them?

Digital Communities Wales welcomes NewsGuard to co-host a free digital skills session about misinformation and finding reliable information online. Bring along your members, clients, and community members to hear from NewsGuard's experts about how misinformation spreads online, and what you can do to protect yourself and others from online threats. Attendees will all receive free access to NewsGuard's browser extension, thanks to funding from UK Government's Department for Digital, Culture, Media and Sport.

NewsGuard was created by a team of journalists who assess the credibility and transparency of news and information websites, and is used by the DCMS and Ofcom.

This webinar will be available in English with a Welsh interpreter. Please select on our registration form if you would like to access the webinar using a Welsh interpreter.
Data Poverty and the Benefits of Managing Money Online - 27th April | 10:00 - 11:30
This session will be delivered in English with a Welsh Interpreter.

This session is being delivered by Digital Communities Wales, in collaboration with the Money Guiders Wales Network.

This session is all about helping people manage their money online, including some of the main barriers that people face in accessing and affording online services. During the past 18 months we have seen a huge increase in people being online, through working from home, accessing essential public services and keeping in touch with our families and communities - but not everyone has found it easy.
About this event
This online session will:

Explore data poverty, what it is and how to overcome it

Help you understand the link between digital exclusion and financial exclusion

Provide ways to help people access support and services online in a safe and secure way

Share some online tools and resources that you can use with your clients to help them manage their money

We have expert speakers from Digital Communities Wales to help with any questions about the online world, and Money Guiders colleagues from MaPS to help host the discussion and signpost to more learning opportunities. There's be space to network and connect with others across Wales.

We are limited to a maximum of 100 guests, so please book at your earliest convenience to avoid disappointment.

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Please find below details of the online sessions delivered in Welsh and English that we've got coming up, along with the links to register your place.

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Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Read about exercise guidelines and workouts to help improve your fitness and wellbeing

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness "mindfulness". Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Read more about mindfulness, including steps you can take to be more mindful in your everyday life.

Further information

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Read about 5 steps you can take to improve your mental health and wellbeing.

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Learn how to use Facebook, fix a problem, and get answers to your questions.

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Child Exploitation and Online Protection command

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Family members of online daters are being urged to help protect their relatives from becoming a victim of romance fraud, as new figures show almost £92 million has been lost through dating scams this year alone.

Could you recognise a cloned company scam? Criminals are copying real websites to steal savings.

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Family members of online daters are being urged to help protect their relatives from becoming a victim of romance fraud, as new figures show almost £92 million has been lost through dating scams this year alone. Could you recognise a cloned company scam? Criminals are copying real websites to steal savings.

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From the Blog

Blog

Who are you really talking to online?

The internet is a fantastic innovation that has, in many ways, made life more convenient, given us more choice, brought enrichment and for many, made...

Our Partners & Supporters

Our Mission

Our Mission

Get Safe Online is the UK's leading source of unbiased, factual and easy-to-understand information on online safety.

Our website is a unique resource providing practical advice on how to protect yourself, your computers and mobile devices and your business against fraud, identity theft, viruses and many other problems encountered online. It contains guidance on many other related subjects too - including performing backups and how to avoid theft or loss of your computer, smartphone or tablet.
Read more about who we are

Get Safe Online around the world

Get Safe Online has a presence in 24 countries around the world. Each country benefits from its own Get Safe Online website, customised to deliver the best and most relevant experience for individuals and businesses. Many of the countries also have a community of Get Safe Online Ambassadors and Advocates working on our behalf.
Read more about our International Sites

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Get Safe Online | The UK's leading Online Safety Advice Resource

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The UK's leading online safety advice resource. Providing free, impartial internet safety advice to help keep you and your family safe online.

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The National Crime Agency's CEOP Education team aim to help protect children and young people from online child sexual abuse.

We do this through our education programme, providing training, resources and information to professionals working with children, young people and their families.

I am:

Respecting me, you, us: building healthy relationships and creating positive cultures is a CEOP Education resource for 12 -14 year olds developed in association with clinical psychologist, Dr. Elly Hanson.

Under 18 and worried about online sexual abuse?
To report, click to visit the CEOP Safety Centre.

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The CEOP Education programme from the National Crime Agency’s CEOP Education Team aims to protect children and young people aged 4-18 from online child sexual abuse.

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Common Sense Media: Age-Based Media Reviews for Families

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Common Sense Media is the leading source of entertainment and technology recommendations for families. Parents trust our expert reviews and objective advice.

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Record. Sweat. Share. Kudos.

People on Strava upload everything from dog walks to Olympic marathons. It's all kudos-worthy in our book.

Already a Member? Log In
Sign Up With Facebook Sign Up With Google Sign Up With Apple

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Get Started
Sign Up With Email
By signing up for Strava, you agree to the Terms of Service. View our Privacy Policy.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

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Strava | Running, Cycling & Hiking App - Train, Track & Share

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Strava connects millions of runners, cyclists, hikers, walkers and other active people through the sports they love - all on our mobile app and website.

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Duolingo is the world's most popular way to learn a language. It's 100% free, fun and science-based. Practice online on duolingo.com or on the apps!

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One You Active 10 Walking Tracker - Apps on Google Play

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The app is designed to quickly and simply help you do more brisk walking in bursts of ten minutes, known as Active 10s. It tracks all your walking and rewards your progress.

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One You Couch to 5K - Apps on Google Play

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It's time to get off the couch and start running with the One You Couch to 5K app. Presented in association with BBC Get Inspired, the app builds you up gradually with a mix of running and walking from couch potato, to 5k hero in just 9 weeks.

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Addysg Oedolion Cymru | Adult Learning Wales - w: www.adultlearning.wales/

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'I thought I was too late to join the world of computers, but even though I was starting at the very beginning, I got to grips with it much more quickly than I expected.'
Starting to use a computer can feel like a visit to a foreign country - things look familiar but you can't speak the language. Getting to grips with computers is much easier than learning a new language. Our guides will set you on the right path.

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'I thought I was too late to join the world of computers, but even though I was starting at the very beginning, I got to grips with it much more quickly than I expected.' Starting to use a computer can feel like a visit to a foreign country - things look familiar but you can't speak the language.

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Browse Free Online Courses - FutureLearn

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Starting learning for free with a wide range of free online courses covering different subjects. Discover free online learning from top universities and organisations.

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Get inspired and learn something new today

free course icon Level level 1: introductory icon Badge icon

free course icon Level level 1: introductory icon Badge icon

free course icon Level level 2: intermediate icon Badge icon

You can use OpenLearn to

Study free courses

From 1 to 100 hours of learning - discover hundreds of free courses to inspire and inform everyone.

Free courses

Earn while you learn

Earn a free digital badge or Statement of Participation as evidence of your learning to share with employers, friends and family.

Find out more

For Study

Improve your study skills and get acquainted with student life with our expertly created courses and resources.

For Study

For Work

Boost your employability skills and find useful resources to help you with your life outside of work.

For Work

Get the most out of OpenLearn

Anyone can learn for free on OpenLearn but creating an account lets you set up a personal learning profile which tracks your course progress and gives you access to Statements of Participation and digital badges you earn along the way. Sign-up now!

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Get inspired and learn something new today free course icon Level level 1: introductory icon Badge icon free course icon Level level 1: introductory icon Badge icon free course icon Level level 2: intermediate icon Badge icon You can use OpenLearn to From 1 to 100 hours of learning - discover hundreds of free courses to inspire and inform everyone.

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This year we have all faced significant challenges brought about by the global outbreak of coronavirus (COVID-19). Now, more than ever before, we are relying on technology to stay connected. With this increased use of technology in our daily lives, there are undoubtedly greater risks presented.

It has never been more important to equip our children and young people with the knowledge, skills and resilience to navigate the online world. Protecting children and young people from harmful activity online is critical. It is therefore vital that we provide an education system that enables our learners to embrace technology and contribute positively online.

For many years we have recognised the importance of online safety. However in this third decade of the twenty-first century, learning how to be safe from harm online has become more complex, and the term 'safe' is no longer sufficient. We must support our learners in becoming safe and responsible online and ultimately, digitally resilient.

We live in a world where misinformation, disinformation and bots pose a significant risk, not just to our safety, but also to our fundamental decision-making. The influence of misinformation and disinformation is vast and research has demonstrated that disinformation spreads significantly faster, deeper and more broadly than true information. It's essential we teach our children and young people to become critical thinkers and to always evaluate and check information before they trust it, act on it or share it further.

It's also undoubtedly true that the twenty-first century's most valuable commodity is data and we must accept that cyber security is no longer just the business of major corporate firms. It's essential for us to all protect our devices and our data to reduce the chances of becoming a victim of cybercrime. These habits start young and are grounded in the very basic habits of cyber hygiene such as strong passwords and understanding the kinds of risks to avoid.

We are very fortunate here in Wales to have a cyber sector that employs over 3000 people. As one of the fastest growing technology sectors, Wales is acknowledged for its industry expertise and is home to a number major international cyber security organisations. Working with industry recognised partners such as the National Cyber Security Centre we are keen to build a talent pipeline, delivering a range of training and rewarding career opportunities.

This action plan outlines many achievements to date, from the increased usage of the 360 safe Cymru self-review tool, to the unparalleled suite of bilingual educational resources available on Hwb to learners, practitioners and professionals, families and governors. We have worked with a number of partners such as the National Crime Agency, the NSPCC and SWGfL to provide these excellent resources which tackle a breadth of online issues and to provide a rich range of sources of information and support. We have also relaunched the dedicated area on Hwb - Keeping safe online - which has been designed to support the digital resilience of children and young people, their families, practitioners and professionals and the wider school community.

Last year we published the first annual update to our Online safety action plan for children and young people in Wales. The 2019 action plan provided an update on the work undertaken and also saw the addition of 15 new actions.

This year, the action plan has been further expanded to reflect the important role cyber resilience and data security has in ensuring our children and young people are safe and secure online. Adding 26 new actions in 2020, the plan now outlines 71 workstreams being undertaken to drive this important area of work.

Enhancing digital resilience in education: An action plan to protect children and young people online continues to provide a focus for our work in online safety and supports our mission to increase the digital resilience of our young people.
Enhancing digital resilience in education: An action plan to protect children and young people online

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Written Statement: Enhancing digital resilience in education: An action plan to protect children and young people online

# data[].attributes.attachment_link.description
This year we have all faced significant challenges brought about by the global outbreak of coronavirus (COVID-19). Now, more than ever before, we are relying on technology to stay connected. With this increased use of technology in our daily lives, there are undoubtedly greater risks presented.

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A practical guide
highlighting common
tactics used in romance
fraud. Safeguarding
through knowledge and
empowerment.

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Information and advice for how to look out for scams and how avoid them. Also provides information about what to do if you become the victim of a scam.

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Millions of free jigsaw puzzles created by a large community. Create, play, share jigsaw puzzles and compete with other users.

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Hold video meetings with people inside or outside of your organization.

Examples: Video conference with international teams, hold remote interviews, conduct webinars, and more.

Quick start

Make sure you have everything you need to start using Google Meet.
Check requirements for Google Meet
Get Meet: Web (meet.google.com), Android, or iOS
(Optional) Moving to Google Meet from another meeting solution? Get help switching over.View Google Meet cheat sheet View Google Meet in Gmail quick start

Training topics

Expand all | Close all

Level 1: Start and join video meetings

Level 1: Start and join video meetings

Learn these basics to get started with Google Meet.

Start or schedule a meeting

Level 2: Collaborate in video meetings

Level 2: Collaborate in video meetings

Now that you know the basics, learn how to improve the way you collaborate with your team in Meet.

Adjust Meet audio and video

Share content and participate in meetings

Meet with large groups

Level 3: Meet tips & tutorials

Level 3: Get Meet tips and tutorials

Use these tips and tutorials to combine Google products to work faster and better.

Tips

Tutorials

Settings

Quiz

Test your Google Meet knowledge by taking this quiz. All submissions are anonymous.

Troubleshooting & more resources

Troubleshoot Google Meet

More resources

Google, Google Workspace, and related marks and logos are trademarks of Google LLC. All other company and product names are trademarks of the companies with which they are associated.

How can we improve it?

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Hold video meetings with people inside or outside of your organization. Examples: Video conference with international teams, hold remote interviews, conduct webinars, and more. Make sure you have everything you need to start using Google Meet. Check requirements for Google Meet Get Meet: Web (meet.google.com), Android, or iOS (Optional) Moving to Google Meet from another meeting solution?

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Learn how to use WhatsApp, fix a problem, and get answers to your questions.

# data[].attributes.body
Tutorials for how to use Zoom for meetings.

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Get more out of Zoom with these quick, 1-minute how-to guides that answer many of the most common questions.

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Help and support for using Zoom.

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To get started, plug the included power adapter into a power outlet, then into your device. These steps also work with Echo Spot.

Follow the on-screen prompts to:

When you see the home screen with rotating pages, your device is ready to use.

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To get started, plug the included power adapter into a power outlet, then into your device. These steps also work with Echo Spot. Follow the on-screen prompts to: When you see the home screen with rotating pages, your device is ready to use.

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The world’s largest supply of crossword puzzles, playable for free online. Tablet and phone friendly.

# data[].attributes.attachment_link.readable_text
If you smoke, you might be more at risk of having high blood pressure. If left untreated, high blood pressure can increase your risk of a heart attack or stroke.

High blood pressure does not usually have any symptoms, so the only way to know if you have it, is to get a check. If you are 40 or over, live in England and haven't had a check in the last 6 months, you can get your blood pressure checked for free at your pharmacy today.

If your blood pressure is high, then it can be managed through lifestyle changes or medication.

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When you stop smoking, good things start to happen to your health. Get free support from the NHS to become smoke free and help build a smokefree generation.

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Make a pledge to take a few days off and you're more likely to follow it through and reach your goals. Drink Free Days is for people who like a drink but want some support in tracking and cutting down on the booze. Understand more about your current drinking and risk levels as it common for people to underestimate how much they drink.

Health guidelines recommend we all take at least 3 days off drinking a week, so simply pledge and nominate a specific number of drink free days each week and get practical, daily support to help you stick to it and be more successful in reaching your goals. Feel healthier, lose weight and save money with the FREE Drink Free Days app today.

Helpful features:
* Simple and practical tips to help you control you're drinking
* Easy to update and track your Drink Free Days
* Receive reminders when you need it most
* Celebrate milestones when you reach your targets

Download the FREE app now to:
* Save money and lose weight
* Break bad habits and take healthier options
* Help take more control your calorie intake
* Cut down the booze and feel happier, healthier and in control

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One You Drink Free Days - Apps on Google Play

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Make a pledge to take a few days off and you're more likely to follow it through and reach your goals. Drink Free Days is for people who like a drink but want some support in tracking and cutting down on the booze.

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Information and guidance about eating a healthy, balanced diet.

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Why you need vitamin D

To keep bones and muscles healthy, everyone should consider taking a daily vitamin D supplement in autumn and winter, when we cannot make vitamin D from sunlight.

And some people who are at risk of not getting enough vitamin D should take them all year round.

Just 10 micrograms a day is all you need - it's the same for kids and grown-ups.

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Take steps to improve your health. Lose weight, boost your mood, get active and quit smoking with Better Health. Try our free NHS tools and tips to get you started.

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Discover our range of recipes - find loads of simple, affordable, tasty, healthier recipes to inspire you and your family.

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The main flaw I had with this app comes down to 2 issues:

The lack of variety of each meal

The serving sizes

More often than not, I'm just trying to make a meal for myself and myself alone, what I found however was that a large amount of recipes are considered to serve 2-6 people.

This isn't too bad an issue as you can always reduce the ingredients to your portion size, but it would be nice to state the number of servings needed and receive the amount of ingredients needed

The lack of meal variety is also a minor issue, as it does provide a decent list, but the list is short enough that you would run out of recipes in a few weeks. This issue could easily be fixed by allowing for community additions, and further official verification from the app makers as to which meals would follow a healthy guideline.

4/5 could do better but a great app nonetheless

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‎Our free Easy Meals app is a great way to eat foods that are healthier for you. You'll find delicious, easy meal ideas to get you going if you're ever short of inspiration. One You is here to help you live more healthily and make the changes that matter.

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.
You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.
Find out more about how to get your 5 A Day

Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Find out more about starchy foods

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Find out more about milk and dairy foods

These foods are good sources of protein, vitamins and minerals. Pulses, such as beans, peas and lentils, are good alternatives to meat because they're lower in fat and higher in fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.

Find out about pulses, fish, eggs and meat.

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten sparingly.
Find out more about the different types of fat in our diet

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in our diet, so should be eaten less often and in smaller amounts.
Get tips on cutting down on sugar

Water, lower-fat milks and lower-sugar or sugar-free drinks, including tea and coffee, all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.
Find out more about water, drinks and your health

How does the Eatwell Guide work?

The Eatwell Guide divides the foods we eat and drink into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.

It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults consume more calories than they need.

Find out how food labels can help you choose between foods and pick those lower in calories, fat, saturated fat, sugar and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

Read more about babies, toddlers and young children's nutritional needs in Your baby's first solid foods.

Download the Eatwell Guide booklet

For more information, including details of which foods are included in the food groups, download GOV.UK's The Eatwell Guide.

Healthy eating support

Food and diet advice on the NHS website includes:

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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

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Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com

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Free online calorie counter and diet plan. Lose weight by tracking your caloric intake quickly and easily. Find nutrition facts for over 2,000,000 foods.

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Learn My Way | Learn how to use the internet

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Learn how to use the internet. Learn My Way is a website of free online learning for beginners, helping you develop digital skills.

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This article applies to Portal
See Portal TV article
Before setting up your Portal, make sure that you've reviewed our health and safety guidelines. To set up your Portal, you'll need a Facebook or WhatsApp account.

If you would like to use screen reader to set up your Portal, learn more about setting up your Portal using screen reader. If you're having trouble while using your Portal's touchscreen during setup, learn more about turning off accessibility options.

1. Place your Portal on a stable flat surface, such as a tabletop or counter.

Do not place your Portal near sinks, showers, pools or other areas where it might get wet.

Do not place your Portal near sources of heat, such as hobs, ovens or radiators.

Do not place Portal where it may be tipped over easily.

2. Plug your Portal in with the included power cord.

Plug the included power cord into Portal first, then into an appropriate outlet.
Make sure that the included power cord is fully plugged into your Portal before plugging it into an appropriate outlet.

Your Portal works when connected to a rated AC power source with 100 V to 240 V AC at 50 Hz to 60 Hz. Please review our health and safety guidelines for more information.

Arrange any cables and cords so that people and pets are not likely to trip over or accidentally pull on them as they move around or walk near the Portal.

Assemble your Portal:

Select your language and connect to Wi-Fi:

1. Select your language, then tap Next.

2. Connect to Wi-Fi.

1. Select your Wi-Fi network.

2. Enter your Wi-Fi password and tap Join.

3. Tap Next.

4. Tap Continue. Your Portal may need to download the latest software in order to complete setup. Once the download is complete, you may be asked to restart your Portal.

Once your Portal is plugged in, follow the on-screen instructions to begin setup.

If you have trouble connecting to the Wi-Fi, learn how to check your signal.

Give your Portal a name and log in with Facebook or WhatsApp:

1. Give your Portal a name. Tap an option from the menu or tap to create a Custom name, then tap Next.

2. Log in with Facebook or WhatsApp:

1. Tap the box next to Facebook or WhatsApp, then tap Next.

2. Follow the on-screen instructions.

Follow the on-screen instructions to continue setup.

Once you have finished connecting an account, follow the remaining on-screen instructions to complete setup. You can do things such as connect your Portal to music accounts, set up Amazon Alexa, display your photos and learn more about using Portal.

"Hey Portal" and other functions are affected by language selection. Learn more about "Hey Portal" availability. Some features, including Facebook Watch, Facebook Gaming, Facebook Live and display settings aren't available when you set up your Portal with WhatsApp only or when a WhatsApp-only login exists on a shared device. See portal.facebook.com/usage for more information.

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This article applies to Portal See Portal TV article Before setting up your Portal, make sure that you've reviewed our health and safety guidelines. To set up your Portal, you'll need a Facebook or WhatsApp account. If you would like to use screen reader to set up your Portal, learn more about setting up your Portal using screen reader.

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A Health and Well-being Wales Partner

Find local and national organisations and services that can help you...

Find help, services and information near you. Use the options below to refine your search.

Focussed or broad

Focussed or broad search

What matters to you?

You can BROWSE Dewis Cymru by selecting what matters to you on the following pages. Start here by selecting 'Children and young people' or 'Adults'.

Children and young people

Adults

Find more well-being information at www.dewis.wales

We will take reasonable steps to ensure the information within the website is as accurate as possible. We cannot be held responsible for the accuracy of this information. The contributors themselves maintain their own information and they welcome feedback about the accuracy of the information they provide. Those accessing it are advised to take reasonable steps to consider its content before acting upon it. This could include seeking professional or specialist advice before taking, or refraining from, any action on the basis of the information within our website.

Please note that the results found when searching in English or Welsh on the English and Welsh sides of the website ( www.dewis.wales or www.dewis.cymru) will sometimes differ. Providers can (subject to rules around language standards that apply to some provision) choose to enter their information in English only, in Welsh only, or bilingually. Whilst we try to use the technology within the site to limit the impact of their choice, both terminology and the structure of the languages mean that differences in the results produced is sometimes inevitable.

We assume no responsibility for the content of websites linked on our site. Such links are provided for your information only and should not be interpreted as endorsement by us of those linked websites. We have no control over the contents of those sites or resources. We reserve the right to reject or remove links to any website if we find the site content inappropriate.

For more information please refer to the full terms and conditions.

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Find local and national organisations and services that can help you...

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A Health and Well-being Wales Partner Find local and national organisations and services that can help you... Find help, services and information near you. Use the options below to refine your search. Focussed or broad Focussed or broad search What matters to you?

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Facetime Groups allows us to video call multiple people from our Apple device, using WiFi. Follow this link for information on how to setup a Facetime Group on your iPad or iPhone.

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Group FaceTime makes it easy to chat with multiple people at the same time. You can start a Group FaceTime from the FaceTime app or from a group conversation in the Messages app - and you can add up to 32 people. The tile of the person speaking gets larger automatically, so you'll never lose track of the conversation.

To use Group FaceTime video calls, you need iOS 12.1.4 or later, or iPadOS on one of these devices: iPhone 6s or later, iPad Pro or later, iPad Air 2 or later, iPad mini 4 or later, iPad (5th generation) or later, or iPod touch (7th generation). Earlier models of iPhone, iPad and iPod touch that support iOS 12.1.4 can join Group FaceTime calls as audio participants.

FaceTime isn't available in all countries or regions.

Start a Group FaceTime call from the FaceTime app

1. Go to Settings > FaceTime and make sure FaceTime is on.

2. Open FaceTime and tap the Add button in the top right-hand corner.

3. Enter the name of your contacts, phone numbers or email addresses.

4. To start your FaceTime call, tap Audio or Video.

You can add up to 32 people to a Group FaceTime call.

Start a Group FaceTime call from the Messages app

In a group conversation in Messages, you can start Group FaceTime directly from the group conversation. Follow these steps:

1. Open Messages and start a group conversation. Or go to an existing group conversation.

2. Tap the contacts at the top of the group conversation.

3. Tap FaceTime , then start your call.

You can add up to 32 people to a Group FaceTime call.

Join a Group FaceTime call

There are a few ways to join a Group FaceTime call that someone else started:

Tap the notification from the Notification Centre or the Lock screen, then tap .

To join a Group FaceTime call from Messages, tap the notification at the top of your screen or tap Join from the group conversation in Messages. After you tap Join, you're connected automatically.

To join a call from the FaceTime app, just go to the active call in FaceTime, then tap .

From a notification

From a group message

Add a person to a Group FaceTime call

1. From the call, tap the Add button .

2. Tap Add Person.

3. Enter the contact's name, phone number or email address.

4. Tap Add Person to FaceTime.

When you add someone to your call, you can tap Ring next to their name so their device alerts them of the incoming call.

When someone is added to a Group FaceTime call, they can't be removed from the call. The person who was added to the call needs to end the Group FaceTime call.

Add camera effects to your Group FaceTime calls

If you have an iPhone X or later, or an iPad Pro 11-inch (1st and 2nd generation) or iPad Pro 12.9-inch (3rd generation and later), you can use Animoji and Memoji in your Group FaceTime calls. On devices without Face ID, you can use other camera effects, such as filters, text and shapes, in your Group FaceTime calls.

To use an Animoji or Memoji:

1. During a FaceTime call, tap .

2. Tap , then pick your Animoji or Memoji.

To use other camera effects:

1. During a FaceTime call, tap the Effects button .

2. Tap Filters , Text or Shapes , Memoji stickers, * and Emoji stickers *.

You need an iPhone X or later, or an iPad Pro 11-inch (1st and 2nd generation) or iPad Pro 12.9-inch (3rd generation and later) to use Animoji and Memoji. Not all filters and effects are supported on all devices. You need iOS 13 or iPadOS to use Memoji stickers and Emoji stickers.

Change FaceTime audio and video settings

You can change the audio and video settings in the FaceTime app at any time during a call. To change your settings, tap the screen, then swipe up to see more options or tap one of these options:

Tap Camera off to turn the camera off. Tap it again to turn it back on* .

Tap Flip to switch to the rear camera. Tap it again to switch back to the front-facing camera.

Tap Mute to turn off the sound. Tap Mute again to turn the sound back on.

Tap Speaker to switch between mute and the speaker.

If you can't see the Camera button , check to see if your device is compatible.

The tile of the person speaking automatically gets larger during a Group FaceTime call. To disable this, go to Settings > FaceTime. Under Automatic Prominence, turn off Speaking.

* To use Group FaceTime video calls, you need iOS 12.1.4 or later, or iPadOS on one of these devices: iPhone 6s or later, iPad Pro or later, iPad Air 2 or later, iPad mini 4 or later, iPad (5th generation) or later, or iPod touch (7th generation). Earlier models of iPhone, iPad and iPod touch that support iOS 12.1.4 can join Group FaceTime calls as audio participants.

Get help

If you see a triangle with an exclamation mark , it might mean that the connection is slow or other users are streaming audio or video on the same network. You and your recipients need a strong mobile or Wi-Fi connection in order to use Group FaceTime. Over Wi-Fi, FaceTime requires a broadband connection.

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Use Group FaceTime on your iPhone, iPad and iPod touch

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Group FaceTime makes it easy to chat with multiple people at the same time. You can start a Group FaceTime from the FaceTime app or from a group conversation in the Messages app - and you can add up to 32 people.

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Learn My Way uses cookies to make the website easier to use.

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Learn My Way uses cookies to make the website easier to use.

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Find a community support group or organisation

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Find a community support group or organisation

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We use some essential cookies to make this website work.

We'd like to set additional cookies to understand how you use GOV.UK, remember your settings and improve government services.

We also use cookies set by other sites to help us deliver content from their services.

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Find a community support group or organisation

# data[].attributes.attachment_link.description
We use some essential cookies to make this website work. We'd like to set additional cookies to understand how you use GOV.UK, remember your settings and improve government services. We also use cookies set by other sites to help us deliver content from their services.

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Get the free Official Geocaching app and join the world's largest treasure hunt.

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There are millions of geocaches worldwide, just waiting for you to find them. There are probably even some within walking distance of where you are right now. Visit Geocaching.com to see just how many geocaches are nearby and to learn how to start finding them.

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A useful website to find out what's going on in around your local area.

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We look after the places you love, from houses, buildings and gardens to coast and countryside. Join us and help protect them.

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Free, instant bird ID help for the birds of North and South America, Europe, Asia, Africa, and Australia.

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Merlin Bird ID - Free, instant bird identification help and guide for thousands of birds

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Bird ID Wizard-Step-by-step

Answer three simple questions about a bird you are trying to identify and Merlin will give you a list of possible matches. Merlin offers quick identification help for all levels of bird watchers and outdoor enthusiasts to help you learn about the birds in any country in the world.

Identify Bird Songs and Calls

Sound ID listens to the birds around you and shows real-time suggestions for who's singing. Compare your recording to the songs and calls in Merlin to confirm what you heard. Sound ID works completely offline, so you can identify birds you hear no matter where you are.

Available for birds in the US, Canada, Europe, with some common birds of Central and South America, and India. More species and regions coming soon.

Identify Birds in a Photo

Snap a photo of a bird, or pull one in from your camera roll, and Photo ID will offer a short list of possible matches. Photo ID works completely offline, so you can identify birds in the photos you take no matter where you are.

Save Birds to Your Life List

Build a digital scrapbook of your birding memories with Save My Bird. Tap "This is my bird!" each time you identify a bird, and Merlin will add it to your growing life list.

Explore Lists of Birds Near You

Merlin is powered by eBird, allowing you to build custom lists of the birds you're likely to spot wherever you are. Use the filter options to explore birds for different locations or time of year, or switch to show all the species in the Bird Packs you've downloaded. Get more from the app with these Merlin Tips and Tricks.

See How Merlin Can Help You ID Birds

The Best Birding App, Powered By You

Merlin features the best of community contributed photos, songs, and calls, tips from experts around the world to help you ID the birds you see, and range maps from Birds of the World-all powered by billions of bird observations submitted to eBird.

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Bird ID Wizard-Step-by-step Answer three simple questions about a bird you are trying to identify and Merlin will give you a list of possible matches. Merlin offers quick identification help for all levels of bird watchers and outdoor enthusiasts to help you learn about the birds in any country i

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An excellent app that lets you identify different plants.

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To diagnose a plant problem, please tap "Diagnose" on the homepage, and upload the pictures of this plant. If you are not satisfied with the auto diagnosis result, it is suggested to tap the "Ask Expert for Help" button at the bottom of the "Diagnose" page. Once we receive your consultation ticket, our botanist team will customize a treatment plan for your plant within 24 hours.

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PictureThis - Plant Identifier App | Plant Identification Online

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PictureThis offers a powerful plant identifier to identify flowers, leaves, trees, herbs, and more in seconds! You'll also develop your green thumb, get personalized gardening tips, and become a gardening expert!

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Take your nature knowledge up a notch with Seek! Use the power of image recognition technology to identify the plants and animals all around you. Earn badges for seeing different types of birds, amphibians, plants, and fungi and participate in monthly observation challenges.

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Open Your Camera and Start Seeking!

Found a mushroom, flower, or bug, and not sure what it is? Open up the Seek camera to see if it knows!

Drawing from millions of wildlife observations on iNaturalist, Seek shows you lists of commonly recorded insects, birds, plants, amphibians, and more in your area. Scan the environment with the Seek Camera to identify organisms using the tree of life. Add different species to your observations and learn all about them in the process! The more observations you make, the more badges you'll earn!

Kid-Safe and Fun for Families

No registration is involved, and no user data is collected.

Seek will ask permission to turn on location services, but your location is obscured to respect your privacy while still allowing species suggestions from your general area. Your precise location is never stored in the app or sent to iNaturalist.

Our image recognition technology is based on observations submitted to iNaturalist.org and partner sites, and identified by the iNaturalist community.

This is a great app for families who want to spend more time exploring nature together.

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Found a mushroom, flower, or bug, and not sure what it is? Open up the Seek camera to see if it knows! Drawing from millions of wildlife observations on iNaturalist, Seek shows you lists of commonly recorded insects, birds, plants, amphibians, and more in your area.

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The Wildlife Trusts are a federation of 46 independent wildlife conservation charities covering the whole of the UK. We manage nature reserves, help children to learn about nature and campaign to protect our seas.

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We are the Welsh Government's historic environment service working for an accessible and well-protected historic environment for Wales.

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100,000+ trails. 20 million explorers. Endless memories.

The beauty of nature doesn't need to be hard to find. Our goal is simple - build the largest collection of hand-curated trail guides, so you can explore the outdoors with confidence. Anytime. Anywhere.

Find your next favorite trail.

Whether at home or on the road, find your perfect hike, bike ride, or trail run. Filter by length, rating, and difficulty level. Easily find dog or kid-friendly trails. Great views are a few taps away.

Know the details before you go.

Browse hand-curated trail maps as well as trail reviews, photos and activity recordings contributed by a community of hikers, mountain bikers, trail runners and more.

Create custom maps to personalize your trip.

With AllTrails you can easily create custom maps from your computer. Draw your route(s), select your colors, add waypoints, then share with friends or family.

Know what to expect with content from outdoor enthusiasts like you.

Use map overlays to see community geotagged photos. View waypoints from an active community of 20 million AllTrails users. Check out nearby trails and explore all the possibilities.

The best features at your fingertips. Do more with Pro.

AllTrails Pro makes getting outdoors easier and safer than ever. See the latest conditions with real-time map overlays, stay on course with off-route notifications, and download maps to your phone so you know where you are when there's no data signal.

See all the features

Join a community of 20 million outdoor explorers

Keep track of your favorite trails

Record and share your activity

Create and share custom maps

Follow your friends for inspiration

Be part of the community

Download maps for offline navigation

Never miss a turn with off-route notifications

Stay safe with Lifeline

Know what to expect with real-time overlays

Print your own maps for backup

Experience AllTrails ad-free

Help create a healthier planet

Sign up

Keep track of your favorite trails

Record and share your activity

Create and share custom maps

Follow your friends for inspiration

Be part of the community

Download maps for offline navigation

Never miss a turn with off-route notifications

Stay safe with Lifeline

Know what to expect with real-time overlays

Print your own maps for backup

Experience AllTrails ad-free

Help create a healthier planet

Get Pro

Note: you will be charged $29.99 today and renewed next year unless you update your renewal settings.

As a proud member of 1% for the Planet, we give 1% of our annual sales to nonprofit organizations focusing on protecting the wild places we cherish and creating positive change for a healthier planet.

Give back with Pro

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AllTrails: Trail Guides & Maps for Hiking, Camping, and Running | AllTrails

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The beauty of nature doesn't need to be hard to find. Our goal is simple - build the largest collection of hand-curated trail guides, so you can explore the outdoors with confidence. Anytime. Anywhere. Whether at home or on the road, find your perfect hike, bike ride, or trail run.

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Action for Elders exists to help people to live a better life in older age whatever their circumstances. We do this by supporting you to remain active and mobile with our online and community-based a programmes. Our Balanced Lives programmes give you the chance to exercise and to meet people. We help you to enjoy life and prevent loneliness. We want our participants to enjoy the one thing younger people want but can't buy, time to enjoy themselves.

Since Covid-19, we have paused our programmes in the community. We are expanding our online programmes to reach a wider audience. It's our hope that we can spread the message that old age can be lived well and can be fun. This period in your life can be and should be a wonderful time.

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Get active in January | Adding life to later life

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Action for Elders exists to help people to live a better life in older age whatever their circumstances. We do this by supporting you to remain active and mobile with our online and community-based a programmes. Our Balanced Lives programmes give you the chance to exercise and to meet people.

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Use YouTube to listen to the sounds of nature from your own home. It's very calming and soothing.

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8 Hours Nature Sounds Relaxation-Bluebell Woods Birdsong Relaxing Meditation Forest Sounds

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At Daylio, we believe in transparency and honesty. Data stored in the app's private directories is not accessible by any other apps or processes. Your backups are transferred to the Google Drive or iCloud via the secure (encrypted) channels.

The most important thing is that only Daylio app is able to read your entries. We don't send your data to our servers so we don't have the access to your entries. Also, any other third-party app can't read your data.

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Daylio - Journal, Diary and Mood Tracker

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Self-Care Bullet Journal with Goals Mood Diary & Happiness Tracker

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You can still volunteer during the coronavirus pandemic, but it is important that you keep up to date with Welsh Government guidelines on volunteering. For more information:

Welsh Government Guidance - Volunteering during the coronavirus pandemic
WCVA Cymru - COVID-19 updates and guidance
Social Care Wales - Guidance for volunteering in social care settings

According to the Wales Council for Voluntary Action many people, both young and old, want to do good in their communities.

Whether you can give a lot of time or only a couple of hours a month, there's an opportunity out there that could suit you.

Why Volunteer?

As a job-seeker:

By volunteering, even for just a couple of hours a week, you could increase your job prospects and increase your skills

Recording a period of voluntary work really looks good on your CV. Many people will be impressed that you have done something worthwhile in your free time

Volunteering could help you to gain necessary skills and experience, especially if you can't find other work or training straight away

As an individual:

Volunteering can help you increase your self-esteem and self-confidence as you learn new skills, meet new people and develop new interests

You will make new friends, experience new challenges and increase your confidence

Becoming a volunteer is rewarding. Volunteers often feel good 'giving something back to society' through helping others

You may have reached a stage in your life where you want to 'give something back' into your community - or share your skills. Some people even kick-start a brand new career for themselves

Charities and community groups constantly need volunteers to help them to improve other people's lives. Volunteering can also be a good way to fill part of your gap year.

How to become a volunteer?

Work out how much time you can offer over and above your other commitments, such as school, work or college

Think about the type of work that interests you, perhaps working with people, buildings, machinery, animals, plants or nature. Whatever your interests and skills, such as helping an older or disabled person, restoring steam trains or caring for animals or the environment, it's likely that you will find plenty to interest you

There are many organisations and charities to consider. Have a look at some of the links on this page to help you find suitable volunteering opportunities in the UK and abroad

Some organisations that offer volunteering opportunities include:

Further information on volunteering

Work experience

Work experience is gaining experience of what working life is like. Find out how to get the work experience you need to get into the job you want.

Internships

Internships are a type of work experience for students in university or graduates. They are a great way to gain experience related to your degree.

Gap year

Find out if a gap year is for you and see our list of things to consider. See examples of how gap years are spent.

Further information on volunteering

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You can still volunteer during the coronavirus pandemic, but it is important that you keep up to date with Welsh Government guidelines on volunteering. For more information: Welsh Government Guidance - Volunteering during the coronavirus pandemic WCVA Cymru - COVID-19 updates and guidance Social Care Wales - Guidance for volunteering in social care settings According to the Wales Council for Voluntary Action many people, both young and old, want to do good in their communities.

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Playlist for Life - Personal music for dementia

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Skip to content We use cookies on our website to ensure you get the best experience. By clicking "Accept All", you consent to the use of all cookies. If you wish you can choose which cookies to accept by clicking 'Cookie Settings'. For more information please see our privacy policy.

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JANUARY
St Dwynwen's Day
25 January

St Dwynwen is the Welsh Patron saint of lovers, Wales' very own St Valentine. On both St Dwynwen's Day and Valentine's Day those who #lovevolunteering share their stories on social media.

Hashtags: #lovevolunteering #carugwirfoddoli #cariad #santesdwynwen #dyddsantesdwynwen

FEBRUARY
St Valentine's Day
14 February

Join the celebration of love... for volunteers. On Valentine's Day people who love volunteering use the hashtag to share their stories or the stories inspirational volunteers.

Hashtags: #lovevolunteering #carugwirfoddoli
Student Volunteering Week
8-14 February

Run by the Student Volunteering Network, Student Volunteering Week highlights student volunteering and social action and the benefits for students and the projects they run.

APRIL
Microvolunteering Day
15 April

Take part in 'bite-sized, on-demand, no commitment actions that benefit a worthy cause' - or microvolunteering. Microvolunteering Day is an opportunity for microvolunteering platforms, organisations and individuals to demonstrate the power of microvolunteering.

JUNE
Volunteers' Week
1-7 June

One of the most important weeks in our calendar every year, Volunteers' Week is an annual celebration of the contribution millions of people make across the UK through volunteering.

Hashtags: #volunteers #volunteersweek #ThankYouVolunteers #volunteer #community #charity #wythnosgwirfoddolwyr #gwirfoddolwyr #GwirfoddolwyrDiolch #gwirfoddolwr #cymuned #elusen

Links: volunteersweek.org, facebook.com/VolunteersWeek

Small Charity Week
14-19 June

Small Charity Week celebrates and raises awareness of the essential work of the UK's small charity sector and everything small charities do to change the lives of people worldwide.

AUGUST
National Eisteddfod
Held during the first week of August every year, the National Eisteddfod is a celebration of the culture and language in Wales.

NOVEMBER
International Volunteer Managers Day
5 November

A day to celebrate the profession of volunteer leadership. Volunteer Managers change lives, both the lives of volunteers themselves and of those served by well-led volunteers.
Trustees' Week
1-5 November

Trustees' Week is an annual event to highlight trustees' great work and draw attention to the opportunities for people from all walks of life to join in & make a difference
#iwill Week
22-26 November

#iwill week is an excellent opportunity to champion the roles young people can play in bringing communities together to solve common challenges. The #iwill campaign is supported by over 1,000 organisations across the UK and aims to make participation in social action such as volunteering, fundraising, mentoring and campaigning the norm for young people aged 10 to 20.

Twitter: @iwill_campaign

Hashtags: #iwill #byddaf #PowerOfYouth #PŵerIeuenctid

Links: www.iwill.org.uk

DECEMBER
International Volunteer Day
5 December

The United Nations created International Volunteer Day in 1985 to celebrate the 'power and potential of volunteerism'. The day raises awareness of the contribution volunteers make to their communities.

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This page has everything you need to know about volunteering in Wales. If you work with volunteers, or are looking to get into it, we've got you covered.

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RemArc

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Welcome to the BBC Reminiscence Archive. This archive provides access to a selection of content from the BBC Archives, designed to support reminiscence therapy.

The principle of reminiscence therapy is to assist people who have dementia to interact and converse in a natural way by stimulating their long-term memory with material from the past. It is often the case that long-term memory can still function when the person's working (short-term) memory is degraded. Tapping into long-term memory can make it possible once again for them to enjoy interacting with others, through their stories.

A number of reminiscence systems have been developed for people with dementia, based on photographs, photo books, boxes of objects and materials and interactive computer applications. The BBC wants to contribute to this growing set of supports for people with dementia and their carers by drawing on the enormous fund of photos, videos, and sound clips in its archives.

For more information about dementia, please visit The Alzheimer's Society or Alzheimer Scotland or bbc.co.uk/dementia

The BBC Reminiscence Archive (or RemArc) was developed by the BBC, Dundee University and University of St Andrews, and built by Atos as a tool to support people with dementia and carers.
Contact us about RemArc

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Add comments or upload your own memories and see how yo...

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Human Library UK. 5,206 likes · 31 talking about this. "The Human Library publishes people as open books to challenge stereotypes and prejudices through dialogue." - Ronni Abergel, founder. The Human...

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360° VR  Environments for Health Care & Well-being in Wales

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Gwaith ymgynghori a chynnwys

O'r cychwyn cyntaf, mae prosiectau wedi'u cynllunio ar y cyd gyda'r cleient. Yr ydym yn ymgynghori, dylunio a chreu cynnwys pwrpasol.

Dylunio a chyflenwi prosiectau

Darparu amgylcheddau 360 ° VR pwrpasol, a gynhyrchir ar gyfer y cleient mewn 4k gyda sain gofodol.

Hyfforddiant a chefnogaeth

Rhoddir hyfforddiant a chymorth i ofalwyr a gweithwyr gofal iechyd proffesiynol.

Mae'r pecyn yn cynnwys y canlynol

Amlinellir y pecyn a ddarparwn yn y llif gwaith a ddangosir uchod, ond yn y bôn mae'n cynnwys tair prif elfen fel y dangosir isod

Cynnwys wedi'i deilwra

Fe fydd y cynnwys wedi ei deilwra at eich anghenion chi. Yr ydym wedi creu llyfrgell enfawr o gynnwys 360° ymdrochol. Mae hyn yn cynnwys golygfeydd o bob rhan o Gymru. Mae'r rhain wedi eu creu yn benodol ar gyfer defnyddwyr iechyd a lles.

Cefnogaeth ac hyfforddiant

Mae'r gefnogaeth y byddwch yn ei derbyn yn cael ei darparu fel rhan o raglen Cynhwysiant Digidol a
gyflwynir gan Gymunedau Digidol Cymru. Byddant yn darparu hyfforddiant i'r staff ac yn dangos y
defnydd o VR i'ch cleientiaid yn eich lleoliad.

Caledwedd ac meddalwedd

Yr ydym yn awgrymu eich bod yn prynu'r penwisg Oculus Go sy'n costio ychydig o dan £200 yr un gyda digon o le arnynt i 20 ffilm. Fe wnawn lwytho'r cynnwys yn ól eich angen. Mae'r penwisg Android hwn yn gallu cysylltu gyda'r rhyngrwyd gan roi mynediad i filoedd o Apiau.

Ein gweledigaeth

Darllen mwy

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Atgofion Melys - Amgylchedd 360 ° Rhithwir ar gyfer Gofal Iechyd a Lles yng Nghymru

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Gwaith ymgynghori a chynnwys O'r cychwyn cyntaf, mae prosiectau wedi'u cynllunio ar y cyd gyda'r cleient. Yr ydym yn ymgynghori, dylunio a chreu cynnwys pwrpasol. Dylunio a chyflenwi prosiectau Darparu amgylcheddau 360 ° VR pwrpasol, a gynhyrchir ar gyfer y cleient mewn 4k gyda sain gofodol.

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From alcohol to anxiety, panic attacks to PTSD, our A-Z guide gives you useful information about a range of topics related to mental health.

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Welcome to the 'Words to Sit With' space! The intention is to provide a platform for sharing contemporary mindfulness poetry. We hope that you find poetry or stories that resonate with your experience. Feel free to dive into the . If you feel inspired to write or already write your own mindful poetry then you are welcome to collection contribute.

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Welcome to the 'Words to Sit With' space! The intention is to provide a platform for sharing contemporary mindfulness poetry. We hope that you find poetry or stories that resonate with your experience. Feel free to dive into the . If you feel inspired to write or already write your own mindful poetry then you are welcome to collection contribute.

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If you are feeling stressed, anxious, low or can’t sleep, Every Mind Matters can help with expert advice, practical tips and personalised actions to help you.

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Learn how to use Messenger, fix a problem, and get answers to your questions.

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WhatsApp is a popular smartphone messaging service that allows you to connect with other WhatsApp users to send messages and make calls.If you would like more advice on how to find and install Whatsapp click here.
What you'll learn in this guide:

How to invite contacts to use WhatsApp

How to send and receive messages (including the difference between 'read', 'delivered' and 'sent' statuses)

How to set up a group

How to send and manage photos

How to backup and archive messages

How to edit notification and privacy settings (including public/private options and blocking

Follow these step by step instructions to master all the main functions of WhatsApp
Step 1: Inviting contacts to WhatsApp
If you want to use WhatsApp to talk to your contacts, you'll need to make sure that they have it installed on their phone. If they do, they will automatically appear.

If they don't have WhatsApp, you can send them an invite via text or email with a link to download the App.

On an iPhone, tap 'Favourites', scroll down and tap on 'Invite Friends to WhatsApp'

On an Android, tap on the 'Contacts' tab, scroll down and tap on 'Invite friends'

Be aware that if you decide to invite contacts by text, standard text rate charges will apply, so check with your provider that your existing plan won't incur major charges. Step 2: Sending and receiving messages
Once you've invited all your contacts to WhatsApp, you can start sending and receiving messages.

Open WhatsApp and tap on the chat icon at the bottom right or top of the screen, depending on which device you're using

Select the contact you want to send a text to and start writing a message

Tap the send icon when you're done (It's the little white paper aeroplane on a blue background)

Step 3: Notification ticks
You will notice different coloured check marks next to each message.

One grey tick means that the message has been successfully sent from your phone

Two grey ticks means that the message has been successfully delivered to your contact's phone

Two blue ticks means that your contact has read your message

If you've sent a message to a group of contacts, the second grey tick will not appear until all contacts have received your message. The two blue ticks will not appear until everyone has read the message.

You can change your settings so that your 'read' tick does not appear to both you and your recipient by going to Account>Privacy>Click read receipts.
Step 4: Setting up groups
You can send messages to multiple people at once by setting up a group.

Go to the chat screen and tap on the three dots at the top right on an Android phone or at the bottom of the iPhone screen.

Select 'New Group'

Now add group members by either tapping on their profile or typing their name into the search box

Add an optional icon for the group by tapping on the empty photo box and then add a name by typing in the group subject

Once you've finished, tap 'Create' to finish or just tap on the tick

You can mute group notifications by going to Settings>Notifications>Group Notifications.
Step 5: Sending photos on Whatsapp
To send a picture to a contact follow these steps...

Open up a chat and tap on the attachments icon (a plus sign on iPhone or the paperclip on an Android)

Or go into camera mode by tapping on the camera icon at the top of the chat screen and send an image directly

If you haven't already given WhatsApp permission to use your camera, you'll need to do so now. You can either use your camera to take a new picture or select the Photo & Video Library/Gallery which will open up your existing pictures for you to choose one to send. Tap on the one you want and it'll be added to a chat.
Step 6: Managing photos on Whatsapp
When a photo is sent through WhatsApp, it's automatically saved to your camera roll, making them public to anyone with access to your WhatsApp.

To disable this function on an iPhone follow these steps..

Go to Settings > Privacy > Photos and turn off the switch for WhatsApp.

You can also go to Settings > Chats and switch off 'Save Incoming Media'

( this will stop photos being automatically saved to your camera roll, although they'll still be stored in your WhatsApp, freeing up memory on your phone)
Step 7: Managing photos on Android
It's a slightly different process on an Android phone...

In WhatsApp, tap on the three dots at the top right of the screen and go to Settings > Data usage > Media auto-download

Tap on each option ('Using Mobile Data', 'When Connected On Wi-Fi' and 'When Roaming') and uncheck all the types of media that you do not want to be automatically saved.

Your choices will be remembered and you can go back into the App

Step 8: Archiving chats on iPhone
If you don't want to see messages in your chat list, you can archive them. This will not delete them, but you will no longer view them on the chat screen nor will they be backed up to the Cloud.

For iPhone users...

Go to the chat screen and swipe across the chat you want to archive, moving from right to left. Then, tap 'Archive'

If you want to archive all of your chats, go to Settings > Chats > Archive All Chats

You can also unarchive a chat by going to the Archived Chats screen, swiping your finger across the chat from right to left and tapping 'Unarchive'

An alternative method is to go to Chats > Search

Type in the name of the chat or a phrase from the chat you want to unarchive.

When the results are displayed, swipe your finger across the chat from right to left and tap 'Unarchive'

You can view your archived chats by scrolling to the top of the Chats tab and tapping 'Archived Chats'

It's worth noting that archived chats will automatically unarchive if you receive a new message from that chat.
Step 9: Archiving chats on Android
The process is very straightforward on an Android phone.

Go to the chat screen and tap and hold the chat you want to archive

Select 'Archive' or tap the icon of a folder with a downwards arrow on it

If you'd like to archive all the chats, go to Settings > Chats > Chat history > Archive all chats

To undo an archive, go to the bottom of the chat screen and tap on 'Archived chats'

Select the chat you want to unarchive by tapping and holding and then select the Unarchive icon

Step 10: Backing up chats
All your WhatsApp messages are automatically saved to your phone's memory, but you may want to create a separate backup in case you lose your phone or want to replace it.

To set up a backup to Google Drive...

Go to Settings > Chats > Chat backup > Backup to Google Drive

You will need to select a Google account to backup your chats to, but if you do not have one, you can create one by tapping 'Add account' when asked

Tap on 'Backup over' to select what type of network you want to use to backup your chats

Depending on which network you select, you may incur extra data charges.

You can also carry out a manual backup at any time:

Go to Settings > Chats > Chat backup > Backup to Google Drive

Select any backup frequency (except 'Never') and tap 'Back Up' to begin the process

Depending on how many chats you need to backup, this may take a few minutes and you might want to plug in your phone while the backup is processing. After the first backup, subsequent backups will only save new chats.

If you need to restore a Google Drive backup, add the Google account associated with your backup to the phone. Uninstall and reinstall Whatsapp. After you've verified your number, follow the prompt to restore your backup from Google Drive. Once the chats are downloaded, tap on ' Next ' and all your old chats will be available for you to view.
Step 11: Managing notification preferences and privacy
WhatsApp automatically allows any user to view your read receipts, last seen, about and profile photo and all your contacts can see your status updates.

If you'd like to change this:

Be aware that if you make your last seen private, you will not be able to view other people's last seen. If you switch off read receipts, you won't be able to see other people's as well as hiding your own and read receipts will still be sent for group chats. If any of your contacts have turned off read receipts, you can't see if they've seen your status update. There is no way to hide whether you are online or writing a message.
Step 12: Blocking contacts on Android.
If you decide you don't want to receive any messages, calls or status updates from a contact, you have the option to block them. You will not be able to contact them either and they will not be able to see any changes to your profile or status. However, blocking someone will not delete them from your WhatsApp - you will need to remove them from your phone's list of contacts to do this.

On an Android phone...

Go to Settings > Account > Privacy > Blocked contacts > Add contact

Tap on the contact you want to block

If they are not saved on your phone open and the chat and select 'Block'

You also can choose to 'Report Spam' to report the user as well as blocking them

If you change your mind about any of your blocked contacts, you can unblock them by tapping Settings > Account > Privacy > Blocked contacts tapping and holding the chosen name then tap on 'Unblock'

Another method is to send a message to that contact, which will give you the option to unblock them

Step 13: Blocking contacts on iPhone
On iPhone...

Go to Settings > Account > Privacy > Blocked > Add New

Tap on the contact you want to block

If you want to block someone who is not saved in your phone, open that chat and tap 'Block'. You can also choose to 'Report Spam' by tapping 'Report and Block'.

If you want to block someone who is not saved in your phone, open that chat and tap 'Block'. You can also choose to 'Report Spam' by tapping 'Report and Block'.
Step 14: Notifications
If you'd like to personalise your notifications, such as ringtones and vibrations:

Go to Options > Settings > Notification

Select the options you'd like

Note that these settings will only apply if the app is running in the background. If you are using WhatsApp, the notification sound defaults to the automatic double beep. If your phone is set to silent, you will not hear any WhatsApp notification sounds. You cannot disable popups.

Now you can use WhatsApp to invite contacts and send and receive messages to individuals and groups. You can create, send and manage photos, as well as back up and archive messages. You can also customise your notification and privacy settings to suit your needs.

From here, you might want to learn how to set up your email account to give yourself even more ways of staying in touch with all your contacts. You also might like to explore how to video message or use FaceTime to get the most out of your smartphone

Check out our Next Steps links below for more iPhone and Android guides.

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WhatsApp is a popular smartphone messaging service that allows you to connect with other WhatsApp users to send messages and make calls.If you would like more advice on how to find and install Whatsapp click here.

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How do I get started with Skype? | Skype Support

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Identify British Trees - Woodland Trust 

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Identify British Trees - Woodland Trust 

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Identify Trees With Our Tree ID app - Woodland Trust

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Our Tree ID app is an easy step-by-step tool to help you identify trees in your garden, park or countryside wherever you are in the UK, whatever the season.

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Get unlimited mapping on any device making it easy for you to explore the great outdoors. Find curated premium trails for walks, cycling and more.

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Fitness training made easy with MapMyWalk.com

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Google Fit also makes it easy to monitor your progress and track your activity right from your phone or smartwatch. However you move, make it count

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However you move, make it count

From swimming to strolling, any activity that gets you moving makes an impact on your health. That's why Google Fit works with many of your favorite apps and health devices ¹ to give you credit for all your moves and provide a holistic view of your health.

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From swimming to strolling, any activity that gets you moving makes an impact on your health. That's why Google Fit works with many of your favorite apps and health devices 1 to give you credit for all your moves and provide a holistic view of your health.

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The Active 10 app records every minute of walking you do (anonymously). Just pop your phone in your pocket and away you go!

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Take steps to improve your health. Move more everyday with easy tips, support and special offers from Better Health.

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The Giving Nature a Home app helps you explore your passion and excitement for nature, giving easy steps for nature that everyone can take and fun quizzes to help you learn about the natural world

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The Giving Nature a Home app helps you explore your passion and excitement for nature, giving easy steps for nature that everyone can take and fun quizzes to help you learn about the natural world. Download the app using the buttons below.

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The Giving Nature a Home app helps you explore your passion and excitement for wildlife. Available for iOS and android phones it gives simple, easy steps for nature that everyone can take. All these small actions, all over the UK, add up to a large impact for wildlife.

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Download the Libby App: ebooks & audiobooks FREE from your library

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Bring the library to you! Free digital books, magazines and more! Available for iOS and Android devices.

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Listen online to relaxing sound atmospheres, ambient music or chilling sound effects. You can even create and mix your own moods, all for free.

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Listen without limits, with BBC Sounds. Catch the latest music tracks, discover binge-worthy podcasts, or listen to radio shows - all whenever you want.

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Borrow eBooks and eAudiobooks free from your library using the BorrowBox app. Say hello to your future library, wherever you are, whenever you are free.

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A holistic approach to mental health

Managing anxiety, tackling depression, easing stress and improving sleep can help you enjoy doing more of the things you love.

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My Possible Self is the mental health app using clinically certified content from Priory Healthcare to help reduce anxiety, stress and low mood.

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atch It uses cognitive behavioural therapy (CBT) to help you change the way you think and feel about things. Use the app to record your mood in three simple steps: 'Catch It' records and rates your mood 'Check It' asks you to take a moment to reflect on what you're thinking 'Change It' asks you to think about a better way of dealing with a problem

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Learn how to manage feelings like anxiety and depression with Catch It. The app will teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing.
Who is it suitable for?
Catch It is for anyone who struggles with feelings like anxiety, depression, anger and confusion.
How does it work?
Catch It uses cognitive behavioural therapy (CBT) to help you change the way you think and feel about things.

Use the app to record your mood in three simple steps:

'Catch It' records and rates your mood

'Check It' asks you to take a moment to reflect on what you're thinking

'Change It' asks you to think about a better way of dealing with a problem

Catch It is not a substitute for professional mental health care. If you are worried about any aspects of your mental health, contact a professional.

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Learn how to manage feelings like anxiety and depression with Catch It. The app will teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing. Who is it suitable for? Catch It is for anyone who struggles with feelings like anxiety, depression, anger and confusion.