Toggle mobile menu visibility

Tips for getting more active

There are many ways in which you can become more physically active. We've listed some tips which may help you build more activity into your lifestyle.

Start a new activity or do more of what you're already doing

Even small amounts of physical activity can benefit your health. The key is to reduce the amount of time you spend being still or sitting, also known as being sedentary. Any activity is better than no activity.

You don't have to do a planned activity

You may think that being active and exercising is about going to the gym or going running or cycling.

But getting active can take many different forms which include everyday activities. This includes:

  • Vacuuming the house
  • Heavy gardening
  • Playing games with your children or grandchildren
  • Walking or cycling to work or for any short journeys that you might make - find out more about cycling and walking in Norfolk

Try being active outdoors

Being more active outdoors can bring added benefits. You'll enjoy nature and the changing seasons, get some fresh air and get to know your local area.

You'll also get vitamin D from the sun, which is important for health.

Build physical activity into your routine

You're more likely to be active in the long term if you build it into your existing routine. Here are a few suggestions:

  • Get off the bus a few stops earlier and walk the rest of the way
  • Park at the farthest end of the car park
  • Take the stairs instead of the lift
  • Bike, walk or scoot with the children to school

Try doing a range of activities

Don't forget that it's important for all adults to try and do a variety of physical activity each week. This includes strengthening or 'resistance' type activity such as:

  • Carrying heavy shopping bags or household items
  • Heavy gardening, such as digging and shovelling
  • Lifting weights

It also includes activity that raises your breathing rate, including:

  • Brisk walking
  • Water aerobics
  • Riding a bike
  • Dancing

You should also try to include balancing exercises each week, especially if you're aged 65 or over. This will help prevent falls and resulting injuries.

Learn more about strengthening and balancing activities.

Keep track of your physical activity

Keeping track of your physical activity can help you stay motivated. You can use many different apps and devices, such as a step-counter or pedometer to help with this.

Even an old-fashioned pen and paper will do the trick. Find out how to track your activity progress.

Get social

Doing physical activity with your friends and family can be a great motivator. You make connections and you may find you prefer doing activities with others than on your own.

It may also mean you're more likely to stay active as other people will remind you to do so.

Think about what you value about being active

People are not always active for the sake of being active. They see benefits which they feel are important or associated with things they value. To give some examples:

  • Being able play more with your grandchildren
  • Getting to know your neighbourhood
  • Spending time with friends and family
  • Enjoying nature and the changing seasons

Active Norfolk's EveryMove activity finder is a great resource that you can use to find ideas for activities near you.

What's next

Now start setting out your plans - go to Step 3: Take steps to get more active