Getting more active
Be active as often as you can
Keeping physically active is important for our physical and mental wellbeing. It decreases the risk of getting heart disease, some types of cancer, depression, anxiety, dementia, and helps people to sleep and manage stress better and maintain a healthy weight. Regardless of your age or ability, there is a type of physical activity to suit everyone.
For children and young people being active helps develop a strong heart, and strong muscles and bones. See the 10 Minute Shake Up website (NHS) for lots of fun games that aim to get kids active.
For older people it especially helps with balance, co-ordination, maintaining muscle and bone strength and the flexibility of joints – which means you are less likely to have a fall. See our Falls prevention page.
Recommended physical activity levels
To stay fit and healthy, it's recommended you get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day. Moderate activity is when your heart rate and breathing are noticeably increased but you are still able to hold a conversation, you may sweat, and you can talk but can’t sing.
Being active every day helps you stay healthy. It’s easy to move more and doing something is better than nothing. Start small and build up gradually. Every 10 minutes of activity you do counts. Incorporating physical activity into everyday life makes it easier to maintain.
If you are not sure where to start why not visit the Better Health website and download the Active 10 app or, if you want to try something a little more strenuous, the Couch to 5K app.
Local support and information
Contact your local Wellbeing team for the latest information about current activity programmes and for advice and support about generally becoming more active.
The West Sussex County Council website provides lots of helpful information on local walking and cycling routes, as well as information about sustainable travel options.
Be aware of ticks while enjoying the outdoors
Spring and summer are great times to be out and about in the countryside and grassy areas, but don’t forget to be 'tick aware' to avoid the health risks of tick bites. For more information on ticks and Lyme disease, including tips on how to stay safe, read the blog on the UK Health Security Agency (UKHSA) website.
More information can be found in this Tick Awareness leaflet on the UKHSA website. This leaflet may not be suitable for those using assistive technology (such as a screen reader). If you need a version of this leaflet in a more accessible format, please email UKHSA stating which format you need and which assistive technology you use.
Useful websites
- NHS Better Health website
- NHS 10 Minute Shake Up website
- 'We are undefeatable' website - support for getting more active when you are managing a long-term health condition.
- Sport England website
- The NHS website
- This Girl Can website