It's never too late to get active!

getting active

Getting active doesn't mean you have to hit the gym every day or run marathons. It can be as simple as taking a walk around the block, dancing in your kitchen, or doing some gentle stretches. Any activity is better than none - so even if you feel like you can't exercise, just moving more throughout your day can make a big difference!

How much activity should I aim for?

To stay fit and healthy, the general recommendation is:

  • 150 minutes of moderate activity per week
     That's just 30 minutes a day, 5 days a week - or roughly 20 minutes every day.
  • OR 75 minutes of vigorous activity per week
     For those doing higher-intensity workouts like running or fast cycling.

Moderate activity tip: If you can talk but not sing during your activity, you're hitting the right level!

Helpful tools to get you started

Apps like Couch to 5K can be a great way to gradually build your fitness level in a structured, supportive way.

Thinking about the gym? Your GP or physiotherapist can advise whether you're suitable for an exercise prescription at a local gym. This might be a great way to get started in a supportive environment.

Tips for getting active

  • Set Goals (and rewards!)
    Use the SMART goals framework: Specific, Measurable, Achievable, Relevant
  • Time-bound
  • Find what you enjoy
    Not everyone loves the same things - try walking, swimming, dancing, gardening, or even joining a class until you find something that clicks.
  • Get social
    Exercise with a friend, partner, or family member - it's more fun and helps keep you on track and motivated!
  • Schedule it in
    Treat your activity like any other important appointment. Even a walk with a friend counts!

Ready to get started? Remember: It's never too late to make a positive change for your health. One step at a time!

Useful websites and videos

Getting active is really important.  Watch this 5 minute video by Dr Mike Evans in partnership with 24 Hour Fitness to find out why, what and how much.