Activity tips

Being physically active is easier than you think, especially if you make activity part of your daily routine. Doing more of everything all helps to lead an active life but sometimes more is needed to shed the excess weight or reduce the long term risk factors of disease. Doing more activities that increase your heart rate will help you achieve these goals.

  • Pick activities you like and that fit easily into your daily routine.
  • Work out what time is best for you to exercise and stick to it.
  • Be active with friends and family to keep you motivated.
  • Reduce the amount of time you sit or lie down during the day.
  • Split activity up throughout the day. You can achieve your target in bouts of 10 minutes or more.

If you have a disability or long term health condition, talk to your healthcare team about the amount and types of activities that are right for you.

Busy mums

  • Set a time for physical activity and stick to it. You’re more likely to find time to be active if you do it at the same time and on the same days each week.
  • Walk your children to and from school. This will also help them develop a pattern of physical activity. Set up a buggy group with other mums or look through our walks for ones suitable for prams, and go with the children.
  • Take up running. Running is an effective and straightforward way of exercising. If you're just starting, try the popular Couch to 5K running plan.
  • Join a child-friendly gym. Find a fitness class or club that allows children in or that offers childcare during a workout. Be active with your child. Take them to the swimming pool or play in the garden or park.
  • Exercise DVDs allow you to get a good workout without having to leave your house. Exercising at home is easy to fit around your daily routine.


Children, like other people, don’t need to get their daily target of 60 active minutes all in one go. They can do them in chunks of 10 minutes throughout the day.

  • Try something new. If you’re not sure what activities you’d like to try as a family, use our services and activities search to find out what you're best suited to.  Try the Change4Life games generator for some tips on games to play
  • If parents are physically active, their children are likely to follow their example and to be active too.
  • Instead of watching TV, encourage your child to find fun activities to do on their own or with friends, such as playing chase or riding bikes.
  • Let your kids help decide what to do. Children are more likely to participate in something if they're involved in picking it.
  • When it comes to play, children should do what they enjoy most. Running around, having fun with other kids and burning off energy are great ways of getting some (or all) of their target 60 minutes of activity a day.
  • Walking is a fun and easy way for children to get active while spending time with you and their friends.
  • Have a disco in your lounge with some of your CDs. All you need are some great tunes and you and your children can have fun dancing anywhere.
  • Have a splash. Whether doing lengths of the pool or having a good splash about, children love playing in water.
  • Cycling is a great alternative to the car or bus. You don’t even need to have somewhere to get to, just taking the kids out for a bike ride is a fun activity.

Young people

  • Try something new. If you’re not sure what activities you’d like, use our services and activities search to get some ideas
  • Take up running. Running is an effective and straightforward way of exercising. If you're just starting, try the popular Couch to 5K running plan.
  • Walk more: to school, to visit friends, to the shops, or other places in your neighbourhood.
  • Get your mates involved. If you don't want to exercise outside on your own, buddy up! You're more likely to keep active if you have fun with other people.
  • Dance in front of the TV or play some CDs. All you need are some great tunes and you can have fun dancing anywhere and burn calories at the same time.


Office workers

  • Cycle or walk part, if not all, of your journey to work. Get off one bus stop before your final destination.
  • If you need to drive, try to park further away from your office and walk the rest of the way.
  • Discuss project ideas with a colleague at work while taking a walk or stand while talking on the telephone.
  • Walk over to someone's desk at work rather than calling them on the phone, or emailing them.
  • Walk up the stairs or escalators instead of using the lift or standing still.
  • Exercise before or after work, or during your lunch break. Your office may have a gym, or you may have access to a nearby swimming pool, squash courts or park. Use a pedometer and keep track of how many steps you take.

Older adults (65 years and over)

  • Be active around the house. Cooking, housework and walking while you're on the phone can help to keep you mobile
  • Conservation groups can be a great way to get involved in improving your local environment and being active at the same time
  • Fast walking is the easiest way to increase your activity levels. Find a friend to walk with or join a walking group for some extra motivation.
  • Senior sports or fitness classes keep you motivated and can be fun, relieve stress and help you meet friends.
  • Heavy gardening, including pushing, bending, squatting, carrying, digging and shovelling, can provide a good workout.
  • Swimming, aqua-aerobics and working out in water are ideal for older adults because water reduces stress and strain on the body's joints.
  • Yoga, Tai Chi and Pilates are suitable for all levels of ability. All will help increase your strength, flexibility and postural balance.

Contact the Active Medway team for more information


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