Getting active: Small steps that make a difference

Getting active is one of the best ways to improve your physical and mental wellbeing. It can also help you achieve and maintain a healthy weight.

Modern lifestyles often make it harder to move as much as we need to. Many of us spend more time sitting, whether at work, at home or while travelling. That’s why building activity into your daily routine can make a real difference.

The good news is that every bit of movement counts. You don’t need to do lots of physical activity to start seeing benefits. A brisk walk, taking the stairs or being more active throughout your day can boost your energy, improve your mood and support your weight management goals.

It’s never too late to get started, and you don’t have to do it all at once. Aim to move a little more each day and build up gradually. Any activity is better than none, and more brings even greater benefits.

Building more movement into your day

Getting active doesn’t have to be playing sports or going to the gym. There are, for most people, many ways to build activity into their daily lives. These include:

• Stand rather than sit when you can, like on train or bus journeys
• If you have to drive somewhere, why not park a little further away than you need to, even if it’s just the far end of the carpark
• Try making the school run or your commute to work a walk or cycle a few times a week
• Taking the stairs instead of the lift as often as possible
• Getting off the bus one stop earlier and walking the rest of the way

Tip – Think of your daily routine and ways you can make small changes to become more active

Benefits of being active

Any amount of physical activity is beneficial. If you’re currently inactive, even small, gradual increases can have a positive impact. Being physically active offers a huge range of mental and physical benefits including:

• Improves your mood and lowers stress
• Boosts confidence
• Gives you a sense of purpose
• Improves mobility and balance
• Improves sleep
• Helps you stay motivated as you manage your weight

The key is to find activities that you enjoy, making it more likely that you will stick with them in the long term.

You can make the most of being active by taking part in physical activity with friends or family. It can be a good way to connect with others and being active outdoors brings even more benefits.

We also know that people who increase their physical activity alongside improving their diet are often more successful at losing weight and keeping it off.

Find what works for you: Advice from Jonathan Fox Davies

“Being active is different for everyone, you have to find something that works for you personally.”

How much activity do you need?

For good physical and mental health, adults should aim to be active every day. Any movement is better than none and more is better still.

Did you know to stay fit and healthy it’s recommended that adults do …

• At least 150 minutes of moderate intensity activity a week such as brisk walking or cycling
• At least 75 minutes of vigorous intensity activity such as running
• Muscle strengthening activities should also be done on at least 2 days a week, but any strengthening activity is better than none.

You could do even shorter durations of very vigorous intensity activity such as sprinting or stair climbing. A combination of moderate or vigorous activity can also be used to achieve these recommendations.

Remember every minute counts so build up your activity over time and focus on what works for you. The guidelines might be there as a personal goal or target – but remember every movement counts!

More help to get active

There are many ways you can increase your activity.

To get some inspiration and find out what’s available in your local area, here are some great organisations and free ways to help you get started:

• Find a local running group with Everybody Can – Run Wales
• Enjoy a walk in your local community with Ramblers Cymru
• Join a free Parkrun UK event
• Kickstart your journey to a healthier weight with Fit Fans – FAW
• Explore your local coastline with the Wales Costal Path
• For people wanting to be active with long term health condition: “We Are Undefeatable”
• Ideas to get you moving more at home or out in nature: Wellbeing tools – Hapus

You can also visit your local leisure centre, library or community centre to find out what might be on offer in your local area including walking groups, fitness classes and more.