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Five-time Paralympic champion Ellie Simmonds will talk about travelling on her own during a year out from competition and the confidence solo travel can give. Ellie will also discuss the importance of ocean conservation and her experience of volunteering with the Brownies.

Sophie Radice is in her early fifties. She travelled around the world for the first time last year. Amy Baker spent six months travelling around South America. They both discuss the fun and freedom of travelling solo.

We all need healthy oceans to survive and prosper but our oceans are under threat from overfishing, ocean acidification and pollution. Dr Heather Koldewey who started the hashtag #oceanoptimism is Head of Marine and Freshwater Conservation at the Zoological Society of London. She explains what action is being taken to save the ocean.

Ellie is patron of the Dwarf Sports Association. The charity aims to empower people of restricted growth, from the age of two, to enjoy and participate in all kinds of sport. Reporter Siobhann Tighe reports from one of their regular sporting activity days.

British Citizen Award winner Mary Taggart and Victoria Jenkinson who is a leader of the Rainbows discuss the value of giving your time to volunteer.

Presented by Jane Garvey
Produced by Dianne McGregor.