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Get Active

Let’s Get Physical!

Being physically active is not only a great way to burn calories and lose weight, it can make you sleep and feel better too! Whatever your age, size or physical condition you will benefit from being more active.

Where can I take part in physical activity?

You can be physically active anywhere and at any time that suits your lifestyle. It could be in your home, your garden, in the local park, at a local community centre or leisure centre. The best way to ensure that you keep active over the long term is to include activity in your everyday life. This could be around the way you travel, why take the car on a 2 minute journey to the shop, could you not walk instead?

To get involved and keep involved you could take up activity as part of a leisure pursuit or hobby, such as gardening, or do a more social activity such as dancing or joining a local walking group. Don’t forget being active is not just about going to the gym or playing sport! You can walk and garden too!

Walking is one of the best ways to get your dose of healthy activity (that's 150 minutes of exercise per week). Walking is easy, you can do it anywhere, either alone or with friends. Why not have a read of 'Put your Heart into Walking' (one of our downloadable resources found on the right of this screen) a guide put together by the British Heart Foundation which includes practical tips and a personal walking plan to help you succeed in living life as actively as possible!

What is physical activity?

Physical activity includes a huge range of exciting and fun activities, from playing competitive sport such as cricket, football and rugby league to active living and travel opportunities such as walking, cycling or household activities.

Whatever your age, size or physical condition you will benefit from being more active.

Just remember, even a little effort can make a difference!

Check out the 'Get Active Stay Active' download produced by the British Heart Foundation which contains all the information, practical tips and questions and answers you'll need to understand more about physical activity and how you can be active.

Did you know?

The people who benefit most from starting to do regular, moderate-intensity physical activity are those who are currently inactive.

Why should I be active?

  • A great way to burn calories and lose weight
  • It can reduce your risk of diseases such as coronary heart disease, diabetes, high blood pressure and some cancers
  • Improves your mood and self confidence
  • Helps you feel more energetic
  • Improve your sleep it can be social and an opportunity to meet new people
  • Helps you maintain a healthy lifestyle
  • A fun activity to enjoy with friends and family

Just remember, even a little effort can make a difference!

What can I do?

As part of the ShapeUp4Life plan you’ll receive a free weekly activity video straight to your inbox as well as great exercise tips in our sessions; including:

  • How to make your everyday life more active
  • Sitting less and moving more
  • Stories from other ShapeUp4Life members

To get involved and stay involved you could take up activity as part of a leisure pursuit or hobby, finding something you enjoy is the key to making it fun and not seem like a chore.

Think about whether there’s an activity you enjoyed doing in the past or maybe have a look into joining a local class? Exercise is a great way to socialise and meet new people. You’ll be much more likely to enjoy it and keep going if you exercise with others.

Don’t forget being active is not just about going to the gym or playing sport! You can walk and garden too!

A pace where you can talk but not sing is just right. As with anything start slowly and build it up, you’ll be working up a sweat in no time.

How much physical activity should I do?

  • Adults should do at least 150 minutes (2½ hours) of moderate intensity physical activity a week. A great way to do this is by doing 30 minutes of moderate-intensity physical activity on at least five days a week.
  • You don’t have to do 30 minutes in one go. Your half-hour could be made up of 10-minute bursts of activity spread throughout the day.
  • Moderate intensity activity is when you feel warmer, your breathing is increased, and your heart rate gets faster. You should also be able to still hold a conversation at this intensity. There are also benefits in doing 75 minutes of Vigorous Intensity a week.

It is also recommended that you cut down the amount of time you spend sitting. This may be at work on the computer or at home in front of the TV. ShapeUp4Life have some great tips on how to do this. Simply sign up to find out more.

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