We aim to give people access to lớn reliable science-based information to support anyone on their journey towards a healthy, sustainable diet. In this section you can read about how everybody, regardless of age, shape, kích thước and ability needs khổng lồ become more active every day.

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In this article, you can find information on becoming more active every day. The article looks at:

How can we become more active in our daily life?

Everybody, regardless of age, shape, size and ability needs lớn become more active every day. We should all be moving more. Did you know that an active life is essential for physical và mental health & wellbeing?

Regular physical activity can help decrease our risk of cancer và type 2 diabetes, và conditions lượt thích obesity, hypertension và depression. Being active at every age increases chất lượng of life & everyone’s chances of remaining healthy và independent.

We know that, at both work và home, giải pháp công nghệ encourages us khổng lồ sit for long periods. We are also more likely khổng lồ use motorised transport rather than walking or cycling or use lifts instead of stairs.

For activity khổng lồ be effective for our health và wellbeing it does not mean we have to lớn take part in vigorous activity. According to lớn guidelines from the UK Chief Medical Officers, we should aim to lớn take part in at least 150 minutes of moderate intensity physical activity each week, in bouts of 10 minutes or more. However, over one in four women and one in five men vì less than 30 minutes of physical activity a week, so are classified as ‘inactive’. In fact, physical inactivity is the fourth largest cause of disease and disability in the UK.

Find out more about how much physical activity you need and what counts for adults and children on our page on physical activity recommendations.


Thirty minutes a day

Your 150 minutes could be made up of five x 30-minute sessions during the week.

Thirty minutes of moderate aerobic activity could be met by going for a brisk walk, a swim, or gardening.The recommendations can also be met through doing more, shorter sessions of at least 10 minutes each. Short activities can địa chỉ up –just a couple of 10-minute brisk walks a day can get you well on your way to lớn meeting the recommendations.Involve friends and family khổng lồ make activities more fun, sociable & enjoyable. Go jogging with a friend and tư vấn and motivate each other, take the children swimming or join an exercise class.

How can we become more active in our daily life?

With our time in short supply, being active every day can be achieved by making activity part of our daily lives: taking the opportunity for short trips on foot, by bicycle, as well as doing whatever exercise, dance, leisure or thể thao we enjoy to reach the government recommendations.

Although thể thao is part of the picture, fitness can be much more than formal exercise. Khiêu vũ can be as beneficial as going to the gym, & everyday walking or cycling to the shops or work can get the heart pumping.

Physical activity does not need to be strenuous to be effective. Small và simple changes can make a difference lớn a healthier you and help you get more active.

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Walking is a great way to lớn embrace physical activity, you vị not need any special equipment, it suits most abilities, and it is free!

Not only is it good for your health, but it is also better for the environment than using a car. Think of ways to lớn include walking in your daily routine & make walking a habit.

You can phối yourself a goal by timing your walks or using a pedometer- you can walk 1,000 steps in around 10 minutes. See what your daily average is và then try khổng lồ increase it. Doing 10,000 steps on five or more days a week is a great challenge khổng lồ set yourself and will help ensure you meet your activity recommendations.

Here are some ideas to incorporate walking into everyday life:

Walking as your means of active transport

Walking is a reliable khung of transport- it always takes the same amount of time!

Why not try

Walking khổng lồ the shops - if you vị not live too far away from your local shops, walk instead of driving. Carrying your heavy shopping bags trang chủ could count as one of your strength exercises too!Walking part of your journey khổng lồ work - why not get off the bus a stop earlier or park further away.Using the stairs instead of the lift.Leaving the oto behind for short journeys.Walking the kids to lớn school - vì chưng the school run on foot, if logistically possible!


Walking for leisure

Go for a brisk 10-minute walk in your lunch break, and again before or after dinner in the evening. As well as being good for physical health, exercise may boost your mood and reduce the risk of stress.Go for a regular walk together with a friend, you can walk & talk! Explore your local surroundings – brisk walking is a great way lớn keep fit, and to discover new places.

Walking and more - increase your physical activity levels at home, work & play

In addition lớn increasing the amount of walking you do, why not try out some of these ideas lớn help increase your physical activity levels at home, work and play.

At home

Gardening can count towards your physical activity target, provided it makes you feel warm & raises your heart rate. Heavy gardening, such as shovelling và digging, counts as a strength exercise.Make housework more active - for extra movement và to make your weekly chores more fun, put some music on in the kitchen when you’re cooking/cleaning và dance while you work!Exercise videos, apps và games can help you to vì chưng an exercise you enjoy (such as dance, pilates, aerobics) without having to go to lớn an vanphongphamsg.vnanised session. You can get all the family joining in.

At work

Try lớn vanphongphamsg.vnanise a lunchtime or after-work activity with your colleagues – this could be anything from a nguồn walk to lớn a tennis tournament, or something as simple as a game of rounders in the park.Set up a workplace physical activity challenge – a bit of friendly competition can help lớn increase physical activity and team bonding.Active travel is an easy way lớn increase physical activity. Invest in a bike or scooter instead of using the car or other motorised transport (why not check if your workplace supports bike loans or has a cycle-to-work scheme).

At play

Join a local club – for example a badminton, netball, football, dance, martial arts, cycling or running club. Not only will this help you be more active, but it is also a great way to make new friends.Join a gym – many gyms offer a range of different fitness classes, from circuit training lớn yoga. Local leisure centres may also have a swimming pool.Take part in an vanphongphamsg.vnanised 5km run – there are many of these all over the country for all ages and abilities. Some of these are free, & some are run by charities so you can get fit and tư vấn a worthy cause!

Increasing activity with the kids

In the early years of life, active play is a fundamental part of physical, social và emotional development. As children grow, being active builds the foundation for an active life. Once learnt, a skill like swimming or being able khổng lồ ride a xe đạp is there for life.

Try to vày activities together as a family – go for a bike ride, take a long walk or see if there are any ice rinks or swimming pools nearby. Or simply go to lớn the park, throw a frisbee about or kick/throw/roll a football around. Running, jumping, climbing, chasing, is one of the best ways for children lớn stay physically active because it"s fun và they"ll fvanphongphamsg.vnet they"re exercising.

Ideas for active play with children, suggested by the British Heart Foundation, include:

doing some gardening or household tasks togetherplaying chase games lượt thích tagcollecting objects lượt thích twigs, leaves và pebbleschoose active toys for birthday presents such as a ball, bat or kitedance khổng lồ music

For older children, sport can be linked lớn things they really want to vày such as meeting up with friends, relaxing và de-stressing. ‘Back to…’ programmes can help older children get back into sports they used khổng lồ enjoy but stopped doing, such as netball and hockey. New style games, such as Street Rugby & Rush Hockey, which are more informal và normally youth-led, are also available in some areas.

Think about not leaving the TV on during mealtimes or when your child is playing. For young children, try lớn use a highchair only for mealtimes và do not fvanphongphamsg.vnet adults are role models so if you frequently watch television or are on the computer, they may well copy you.

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Decreasing inactive times

As well as increasing your physical activity levels, it is also important to be aware of the amount of time you spend being sedentary (sitting or lying down – sleeping does not count). Many jobs involve sitting in an office for long periods of time, and leisure time is often spent watching television or using a screen, such as browsing the website or playing computer games. Try not khổng lồ spend long periods of time sitting down – get up & move around from time lớn time and think of alternative more active ways khổng lồ spend your leisure time.