In this section you will find information, advice and links on how you can build physical activity in to your daily life at home for under 5s, children and young people, adults and older adults - take a look below.
For most of us, daily chores, such as shopping or housework, don't count towards our activity target. This is because your body doesn't work hard enough to get your heart rate up. However there are lots of activities, that if you can get in to a routine of doing, will count towards your recommended activity levels.
Leicester-Shire & Rutland 'One You' is here to help achieve a healthier you by providing tools and support to make small, easy changes towards a longer, healthier life. Whether it be moving more, eating better, drinking less alcohol, going smoke free, dealing with your stress better, sleeping well and asking yourself – How are you?
Being physically active every day is important for the healthy growth and development of babies, toddlers and preschoolers.
Lots of different activities can count towards children's daily physical activity target and one of the best environments for children to be active is at home. It's important to remember that children are more likely to do physical activities if they see others doing so - therefore demonstrating the activity and taking part yourself is a good idea.
Children under 5 should not be inactive for long periods, except when they're asleep. Watching TV, travelling by car, bus or train, or being strapped into a buggy for long periods are not good for a child's health and development. There's growing evidence that such behaviour can increase their risk of poor health.
Our 'Let's Get Moving' leaflet for parents provides top tips and advice on how to encourage 0-5 year olds to be active in the home environment, as well as what to limit/reduce.
- Let's Get Moving Parent Leaflet (PDF, 5.3 Mb)
Children and Young People
Being active for at least an hour a day is linked to better general health, stronger bones and muscles, and higher levels of self-esteem. If parents are physically active, their children are likely to be active too, so lead by example, starting at home.
Children and young people should also reduce the time they spend sitting for extended periods of time, including watching TV, playing computer games and travelling by car when they could walk or cycle.
- Instead of watching TV, encourage your child to find fun activities to do on their own or with friends in the garden or nearby, such as playing chase or riding their bikes.
- Have a disco in your lounge with your music. All you need are some great tunes and you and your children can have fun dancing anywhere, whilst burning calories at the same time!
- Ask them to help with some household chores! Although light tasks such as taking out the rubbish won't raise their heart rate, some heavy gardening or washing the car will count towards their daily activity target of activity and exercising their muscles and bones.
Adults and Older Adults
Being active around the house – cooking, housework and walking while you're on the phone can help keep you mobile, although these activities won't count towards your weekly activity target. However there are activities that you can do indoors or outdoors at home that will count and get you some needed physical activity.
Leicester-Shire & Rutland 'One You' is here to help achieve a healthier you by providing tools and support to make small, easy changes towards a longer, healthier life. Whether it be moving more, eating better, drinking less alcohol, going smoke free, dealing with your stress better, sleeping well and asking yourself – How are you? Every positive change will have a significant impact.
- Start small - build up gradually, just 10 minutes at a time provides benefit.
- If you're looking for an easy way to add more activity into your day, take the stairs. Stair climbing burns more calories per minute than jogging and counts towards your recommended weekly activity target.
- Heavy gardening – including pushing, bending, squatting, carrying, digging and shovelling – can provide a good workout.
- Get into shape with Strength and Flex, a 5-week exercise plan to increase strength and flexibility for beginners, or try home exercise routines, such as the NHS Fitness Studio.
- Equipment-free home workout routines are a simple way to improve cardio, strength and general fitness.