Keeping active helps control your weight, reduce blood pressure and cholesterol and improves your mental health – helping you to look and feel great.
Being active provides long term benefits for your heart and general health.
Exercise helps your body to stay in good condition so that you can do all the things that you want to do.
Without regular exercise, your body can't burn off the calories you have eaten, so you could put on weight.
Many health problems can be helped by regular physical activity. But if you do have a health problem, or have a condition that you're taking prescribed medication for, you should check the amount and type of activity that is suitable with your GP.
How do I get started
Getting started is easier than you think. Changing a few daily habits can soon add up to a more active you. Be active every day. Every 10 minutes counts.
There are lots of things that we can all do. Why not walk part of the way to work instead of getting the bus, or take a brisk walk at work before having your lunch? Try walking up and down stairs regularly.
There are different ways to exercise, which means you won't get bored. Maybe you can try these things with family or friends. If you make sure it's fun, you are more likely to stick to it.
In order to keep your heart healthy and to get the real benefits from exercise, you need to exercise for at least 30 minutes. Do something that makes you feel warm, and slightly out of breath.
You can split this into two sessions of 15 minutes if that's easier for you.
If you can do that five times a week, then you're getting good exercise.
If you need to lose weight, you may need to do more than 30 minutes.
Find out about active things you can do with Active Derbyshire
Click here to look at the Keeping Active Quiz
Being active is great for keeping your heart healthy and, along with eating a healthy diet can help you to manage you weight.
And it’s not just good for your heart – physical activity also makes you look and feel great.
Small changes add up
Try starting off with a couple of ten minute sessions throughout the day and gradually increase
Remember the positives
You'll soon feel the benefits when you become more active. You'll feel fitter, have more energy, be more relaxed and have more confidence.
Keep it real
Set yourself realistic goals that are specific and achievable. For example, set a goal to walk 30 minutes every day or learn how to swim.
Make a diary date
Plan a time to do some physical activity that fits in with the rest of your day and try keeping a diary to help monitor your progress and success. If you miss a day, don't worry - just make sure you start again the next day.
Keep on your toes!
Remember, everyday activities count, so look out for opportunities to be active during the day.
For example, use the stairs instead of the escalators, walk to the local shop rather than taking the car and do some stretches when watching TV. Every little counts!
Choose activities that you enjoy to help you achieve your goals and keep you motivated. Why not give ballroom dancing, tennis, trampolining, yoga or pilates a try?
Get a buddy
Involve friends and family to make activities more fun, sociable and enjoyable. Go jogging with a friend and support and motivate each other, take the children swimming or join an exercise class.
Mix it up
Make a list of enjoyable activities, such as dancing and yoga, and place them in a jar. Pick a different activity to do each week. By varying your activities, you are less likely to get bored and lose interest.
Prompt yourself to be more physically active by keeping reminders around the house. Put Post-it notes on the fridge door or by the kettle, place your cycling helmet on your dressing table or put your walking shoes near the door.
Check your progress
Use a pedometer to count your steps to show you how well you're doing.
Walking is an ideal activity as it's free and easy to do anywhere. You could walk your children to school and back every day, take the dog for a walk or find a local park and go walking with a friend.
Recognise when you achieve your goals. Think of things that you could reward yourself with, like a copy of your favourite magazine, a new pair of trainers or a massage.
For information and ideas on what’s taking place in your local area click ActiveDerbyshire
Exercise is good for your health
It can help you lose weight
It can help your blood pressure
It can stop you getting health problems
It can help you feel happy
It can keep your body moving
For easy read information: Ask our Strategic Health Facilitators. Ring 01332 268455
- NHS South of England - A picture of health
Disability football initiatives
- Derby County disability squad
- Derbyshire Inclusive Football
Physical activity can help your mental wellbeing by lifting your mood, reducing anxiety and improving self-esteem and concentration.
Experts also believe that taking regular exercise could help protect people against low mood
Some of the reasons why exercise can help our mental health:
- Exercise is believed to increase the release of the brain chemicals that affect our mood and make us feel happier.
- Exercise helps us to get active and meet new people. This stops us from feeling isolated and unsupported.
- Exercise can give us new goals and a sense of purpose. We have something positive to focus on and aim for.
- Exercise can boost our self-esteem - it can improve the way we look and how we feel about ourselves.
“Keeping active” needs to be fun ! enjoyable ! and part of our everyday routines !
Have a look on “Active Derbyshire “ website to find activities near you.
- Enjoying Derby - Enjoying Derby is a project delivering a programme of guided walks around the City of Derby to encourage people to enjoy the mental and physical health benefits of walking.
- Beckside Care Farm
- Enabled Centre
- Spiral Arts
- Derby County's Winning Mentality Initiative clubs and activities
- Winning Mentality Session in Derby City and Derbyshire
- Chesterfield Football Sessions
- Walking Football for the over 55s
Information Guides and Booklets
- Mental Health Foundation - Lets get physical booklet
- Mental Health Foundation - Lets get physical report
- Up and Running - How exercise can beat depression
- Alberta Centre for Active Living - Physical Activity Counselling Toolkit