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Keep improving

It’s great news that you are already active. Moving and improving is key and it's important to keep challenging yourself to maintain your health.

Please click below to find out more.

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Get active everyday

It’s important to break up how much time we are sitting or lying down by doing light activity whenever possible. Some movement is better than none: even light activity brings some health benefits.

There are many ways you can build fun movement into your daily routine.

Action plan

  • Walk whilst on the phone, or when meeting family and friends
  • Stretch every day
  • Try doing the gardening – digging, carrying, bending and squatting work muscles and can increase mobility and flexibility
  • Carry bags of shopping home to improve your strength
  • Practice your balance by standing on one leg while waiting for the kettle to boil.

Move more

You should be aiming for 150 minutes of activity per week that increases your heart and breathing rate (whilst still being able to talk). This can be broken up into short bursts to make up 20 minutes per day.

Action plan

Try a mix of activities and find something you love. You could try:

Click below to reveal action plans

At home

Action Plan

Climbing the stairs, a brisk walk or cycling.

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Online

Action Plan

Make your move

Learning in libraries have a range of free online activities.

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In a group

Action Plan

You may prefer to join a local class or group. This can be a great way to stay motivated and socialise while being active. There is something for everyone and it’s worth enquiring at your local sports or community centre to find out what is available.

There is a growing directory of physical activities available in your area.

Some ideas to try to include:

  • Swimming or water aerobics
  • Dancing
  • Studio classes
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Strength

A commonly forgotten part of the Chief Medical Officer’s guidance is to include activity that improves our strength. Strength involves muscular activity and can help you feel younger, fitter, and more energetic.

There is a common misconception that other activities, like those that get your heart pumping, are enough. Try to do activities that increase your strength at least twice a week.

Action plan

You should build up the resistance or weight of your muscle strengthening activities gradually over time.

There are many ways to build strength:

Click below to reveal action plans

At home

Action Plan

  • Carrying heavy shopping bags
  • Lifting items like tins of food
  • Doing the gardening like shovelling and digging
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Online

Action Plan

Make your move

Learning in libraries have a range of free online activities.

An online Steady and Strong or Steady and Strong Dance class.

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In a group

Action Plan

There are many group activities available, try to look for sessions in the activity finder such as:

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Balance

Activities that test your balance help improve posture and reduce injuries during exercise and daily life. Balance activities are vital for maintaining coordination, helping you stay confident whilst doing other sports and daily activities.

Whilst you may not feel unsteady on your feet now, it’s important to start challenging your balance early to ensure you stay that way.

Action plan

Try to continue to challenge your balance to help you improve over time.

Click below to reveal action plans

At home

Action Plan

  • Standing on one leg while waiting for the kettle to boil
  • Heel to toe walking
  • Practicing the grapevine
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Online

Action Plan

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In a group

Action Plan

There are many group activities available, try to look for sessions in the activity finder such as:

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