Jump to page content

Get Active | Healthy Eating Week 2019

Top tips on how to keep active and what activity levels should we be aiming for

Being active has many positive health benefits for all of us;  people who exercise regularly have a lower risk of developing many long-term (chronic) conditions such as heart disease, type 2 diabetes, stroke, and some cancers.  But aside from the important health benefits, there are many social benefits to exercise, such as making new relationships and achieving things you thought you never would!

Girl playing with an exercise ball
How active should we aim to be?
  • Children aged 5-18 should be aiming to achieve 60 mins of low to moderate activity every day.
  • Adults aged 19-64 are encouraged to remain active daily and should aim to achieve at least 150 minutes of physical activity over a week.

Find out more at: https://www.nhs.uk/live-well/exercise/ 

Women doing aquazumba
What counts as moderate activity?

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you’re working at a moderate intensity you should still be able to talk but you won’t be able to sing the words to a song.

Here are some examples-

  • brisk walking
  • water aerobics
  • riding a bike on level ground or with few hills
  • doubles tennis
  • pushing a lawn mower
  • hiking
  • skateboarding
  • rollerblading
  • volleyball
  • basketball


Men doing football in the evening
What about vigorous activity?

An activity where you have to work even harder is called vigorous intensity activity. Evidence suggests that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s vigorous activity because you’re breathing hard and fast, and your heart rate has gone up quite a bit.  If you are working at this level, you won’t be able to say more than a few words without pausing for a breath.

Here are some Examples:

Top tips for getting more active
Plan and prep

If you are planning on a walk, jog or bike ride, a good suggestion is to prepare your clothes and trainers the day/night before and leave them by the front door! Not only will this give you a little reminder of your plans for the day, it will require a lot less time and effort on the day enabling you to keep your time and energy ready for your daily exercise!

Every step is an achievement

Whether you’re a pro marathon runner or enjoy a social walk with friends- these are all achievements and should be celebrated! A fun way to keep on track and ways to celebrate being active is to take a selfie of yourself every time you start/ complete any form of physically activity. This way you can look back in the future of all the incredible milestones you have achieved and the progression you have made.

Keeping it social

If you’re like me and struggle to be active on their own and rely on support and encouragement from friends and family then why not try a new team sport or group based activity! ParkRun and running clubs are a fantastic example of how social groups can support you in your activity goals and play a crucial role in making being active fun and enjoyable.

Being active as a family

Being active as a family is not only fantastic for your physical health but is also a great opportunity for family bonding. Why not plan in a family weekend walk or arrange for a kick about down the park.



For plenty of other advice and ideas to be active please check out the links below: