Being active
Being active doesn’t need a gym. Moving more together helps everyone feel better – and it can be fun!
It's the perfect time to get active. No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Some is good – more is better still.
Try these simple ways to get started:
- Go for a brisk 20-minute walk daily as a family
- Stand rather than sit when you can, like on train or bus journeys
- Take the stairs instead of the lift
- Walk instead of driving short distances
- Dance, garden, play games or cycle together
- Try making the school run a school walk or school cycle a few times a week
How to get into a routine
Every bit of extra activity you do matters, no matter how big or small. But the more you do, the more you benefit. Here are six ways you can make a routine of being active:
Here are 6 ways you can make a routine of being active.
1. Find something you enjoy
You're far more likely to stick with something if you enjoy it. Give one of the exercise plans below a go, or try searching for an online programme.
2. Track your progress
Whether it's steps, distance or active minutes, setting a daily target and hitting it will feel great! Tracking apps – like the NHS Active 10 app or a health app on your phone – can help, but even just a checklist on a piece of paper will do.
3. Go from strength to strength
Strength-building activities – like carrying heavy grocery bags, or an online pilates or strength workout video – help keep muscles, joints and bones strong. Aim to do this at least twice a week.
4. It's better together
If your friends and family want to be more active too, try engaging everyone's competitive side with challenges like seeing who can do the most steps or cover the most distance in a day.
5. Get into a good habit
Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle's boiling.
6. Reward yourself
Set yourself activity goals and rewards. You could go for a long walk then treat yourself to an episode of your favourite TV show.
How much physical activity should you do?
At least 150 minutes of moderate-intensity activity over a week (around 20 minutes or so a day) is recommended, but every minute counts, so start gradually and build up from there. Some is good, and more is better!
Moderate-intensity exercise is any activity that raises your heart rate, and makes you breathe faster and feel warmer – like brisk walking, dancing, riding a bike or pushing a lawnmower.
One way to tell if you're exercising at a moderate level is if you can still talk but you cannot sing.
What's available locally
What’s available in Tower Hamlets
Visit the Be Well Leisure Service in Tower Hamlets – Health | Wellness | Play
Find outdoor gyms
Join your local parkrun at Mile End Park
Join a free activities at Well One Poplar, for example women only exercise class or walking groups: #FreeActivities | Well One
Find Sport and physical activities in Tower Hamlets
What's available through the NHS
Find more information on apps, home-workout videos, tips and more using the Better Health Get active page.
Click here to Get active - Better Health - NHS
Get running with the NHS Couch to 5K app
Disability-friendly advice and support
Before you start, talk to your GP, a specialist or health professional, like a physiotherapist about:
- what exercises are best for you to do
- making modifications to exercises
- adaptations or specialist prosthetics
You could also talk to an organisation or charity for your condition or impairment.
Find NHS fitness advice if you are a wheelchair user by clicking here.
Ability Bow is a charity providing specialist exercise support for people living with disabilities or complex health conditions. They have a disability friendly gym. For more information click here.