Adult advice and tips

Find ways to move more without joining a gym


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 briskly for just 10 minutes three times a day can be really good for you, NHS choices has some helpful information if you would like to take up walking. There are a number of local walking programmes you can do too, we will be adding more information about these shortly – so keep an eye on this page!

Take the stairs
Stair climbing burns more calories per minute than jogging. Regularly taking the stairs is also good for strong 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 a healthy activity – walking the mower up and down the lawn faster than normal, digging flower beds and bending and straightening the 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 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.