Adult advice and tips

Find ways to move more without joining a gym


Find a way of being active that you enjoy – you are more likely to stick at it. Get your heart beating faster and your lungs working harder for at least 10 minutes at a time – going on a brisk walk and keeping pace for 10 minutes is really good for you.

The NHS recommends that adults, and older people who are fit and healthy, should aim to do at least 150 minutes per week of moderate exercise (which is the same as, 30 minutes, five times a week). This can include cycling or walking fast.

You should also do strength exercises twice a week. Examples of strengthening exercises include lifting weights, push-ups and sit-ups, as well as heavy gardening, such as digging and shovelling.

If you are new to exercising, the NHS choices website has a digital Fitness Studio with some helpful instructor led videos, covering aerobics, strength and resistance, pilates, and yoga – why not give them a try!

Always consult your doctor or healthcare professional before beginning any exercise or diet program. The general information provided on this website, or linked to on external websites, is not intended to diagnose any medical condition or to replace your healthcare professional’s advice.



There are lots of ways for you to move more without having to take out an expensive gym membership.

You can start by incorporating some of the simple below tips into your daily routine – we’re confident you will see a difference in no time! And speaking of time, if that’s something you don’t have much of, there’s lots of things you can do in just regular 10 minute bursts.

Sit less
By simply sitting less you will move more! So, get up, stretch your legs more often and you’ll be doing more steps each day.

Take a break from your desk and go and speak to a colleague rather than email them. Or walk to a friend’s house for a catch up rather than phone them.

Build strength
Building your strength helps keep your muscles, bones and joints strong. Start small with exercises using your body weight, like press ups and squats. This will also make you feel stronger, more flexible and full of energy.

Walk more
Walking is the easiest way to get more activity in your day, lose weight and become healthier. Ditch the car or bus for short journeys, or even part of your journey by getting off the bus a stop earlier or parking a bit further away.

Walking briskly for just 10 minutes 3 times a day can be really good for you, NHS choices has some helpful information if you would like to take up walking, and there are a number of local walking programmes [link to walk programmes] you can do too.

Take the stairs
Stair climbing burns more calories per minute than jogging. Regularly taking the stairs is also good for string bones, cardio fitness and weight management. It is also safe and low impact with no equipment.

That’s right some activities in the garden count as healthy activity – walking the mower up and down the lawn faster than normal, digging of flower beds and bending and straightening body when weeding can all help for both cardio and strengthening exercises. Any activity over 10 minutes can be of benefit.

Home exercises
There are lots of cardio workouts and toning exercises that you can do at home. NHS choices has some great 10 minute workouts on their website, so there really are no excuses.

This can be done anywhere and anytime. Start slowly and for short bursts of 20 to 30 seconds, then march on the spot for 30 seconds and then repeat. As your fitness improves increase the length of time skipping.

Outdoor gyms
Some of the local parks including Central Park, Mayesbrook Park and St Chads Park, have outdoor gyms made up of simple pieces of exercise equipment. The free equipment can be used to do various exercises including step ups, sit ups and lunges.