Frequent physical activity can help improve the quality of your life. It can reduce your risk of major illnesses like cancer and stroke, help boost energy levels and self-esteem and decrease your risk of stress.
It might feel challenging to fit activity into a busy schedule, but you can develop new habits and these small lifestyle changes add up and can make a big impact.
NHS guidelines suggest you should aim to do at least 150 minutes of physical activity each week. This doesn’t have to be all at once. Check physical activity guidelines for your age group including how much you should do and what type of exercise:
- Children (under 5 years)
- Children and young people (5 to 18 years)
- Adults (19 to 64 years)
- Older adults (65 years and over)
Think about how to make exercise part of your daily activity. You might start taking a short walk in your lunch break or using the stairs more often. You might consider taking up a new active hobby, like netball or dancing, or doing short home workouts each day.
The NHS website has free exercise videos for aerobics, pilates, yoga, strength and resistance. The videos range from 10 to 45 minutes and are led by instructors. Age UK also has a series of physical activity videos, helping you to find ways to move that are right for you.
Visit the NHS Better Health website for more advice on becoming active. Here, there are details on how to download the free Couch to 5K app – the running programme for beginners – and the Active 10 app, which encourages you to walk briskly for just 10 minutes a day.
Get active in Hertfordshire
Hertfordshire Health Walks is a popular initiative run by Hertfordshire County Council. These are free, organised walks for people of all ages and abilities. You need to first register as a walker before joining a walk. Find the latest Health Walk timetable local to you.
Shape Up evening courses for men are run by Watford Football Club at locations all over Hertfordshire. Find courses and register your interest.
There are many other activities you can get involved in to stay active. Visit the County Council website and use their search tool to find activities in your Hertfordshire area.
Get active in west Essex
If you’re interested in joining a local activity in Essex, such as a walking group, cycling or Parkrun, visit the Live Well website.
Visit the Active Essex website and use their search tool to find other activities in Essex.
Active Essex also has over 200 free videos to help you get active, from high impact, to family activities and gentle exercise.
Essex Wellbeing Service can provide you with support and advice to help you increase or change your physical activity.