Being active is one of the most important things you can do for your health and well-being - no matter what your age it is never too late to start! You will start to feel better within weeks of being more active, you can meet new people, make new friends and it doesn't even have to cost anything.
Being active can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer. Physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease.
To stay healthy all adults should
- Aim to be active daily doing at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week
- On two or more days a week do strength exercises that work all major muscles.
- Older adults at risk of falling should also do activities to improve balance and coordination on at least two days a week
In order to benefit your health, you should be moving quick enough to raise your heart rate, breathe faster and feel warmer.
You don't have to do all of your activity all at once - you can break it down into Active 10 minute bouts. A regular 10 minute brisk walk can make you feel better in so many ways. It can boost your energy, clear your head and lift your mood.
You can download the app to track the activity that you are doing - Active 10
So what activities could you do?
Walking is a good way to get started.
Start by challenging yourself to count the number of steps you do. Most people take between 3000 and 4000 steps per day, could you do more than this? Take the NHS Choices 10,000 steps challenge!
In Herefordshire and Worcestershire we have a number of Walking for Health groups which open are to everyone, and are helpful if you have a health condition. To find out more about joining your local walking group and the opportunities for volunteering visit www.walkingforhealth.org.uk
Cycling can be a good way to travel and build activity into daily routines. There are many cycle routes across Worcestershire. Why not discover if there is one on your doorstep!
Find local cycle routes, safety information and cycling schemes in Worcestershire or find a local club.
Swimming is a great form of all-round exercise, ideal if you want to be more active and stay healthy, whatever your age or ability. Find out more from your local leisure centre or find your local club here
Bowls provides exercise of a moderate intensity. It also offers a mental challenge for people of all ages through the development of skills and tactics. If you're looking for a chance to keep active and socialise with people in your community, then bowls is for you. Click here for local clubs
Other Sources of Information
Age UK provide information about local activities and tips on getting and keeping active as you get older. Contact your local Age UK for details.
District Councils can also provide local information about services to help you get active. Visit each of the district pages to find out more:
For more information on being physically active visit the NHS Choices Getting Active website.
Project Manager (Adult Participation)
Sports Partnership Herefordshire and Worcestershire
- Adult Participation Programmes
- Strategic Lead for Strength and Balance Class programme
- Strategic Lead for Macmillan Move More programme
- Physical Activity in the Workplace
- Physical Activity and Health
- Hines Building, Room HB1009, University of Worcester, Henwick Grove, Worcester, WR2 6AJ
- 01905 542031