Being active is really good for your body, mind and health – and there are lots of easy ways you and your family can get moving!
Working alongside our partners, we here at Leicester-Shire & Rutland Sport want to provide physical activity opportunities to encourage people to move more often. Leicester-Shire & Rutland One You campaign is here to help achieve a healthier you by providing tools and support to make small, easy changes towards a longer, healthier life.
Take a look at our Active Lifestyles Booklet, which provides further local physical activity and health opportunities and links.
Being healthy generally means taking care of your body by choosing a range of healthy lifestyle choices. Though being and staying healthy can seem like a challenge, the information and links provided below can help you to assess your current health and help you make improvements towards a healthier, happier lifestyle.
How much physical activity should you be doing?
To stay healthy it's recommended you do at least 150 minutes of moderate activity every week (intense enough to increase heart and breathing rates). However the biggest improvements to our health are made when we go from doing nothing to doing a little bit of activity.
There are guidelines on the amount of physical activity we should be doing throughout our lifecourse. Take a look at the infographics below or the links provided.
- Early Years (Under 5's; for infants no yet walking)
- Early Years (Under 5's capable of walking)
- Children and Young People (5-18 years)
- Adults (19-64 years)
- Older Adults (65+ years)
Top tips to get your 150 minutes
- Start small – you don't have to do your 150 minutes in one sitting. Break it down into 10 minute sessions throughout the day.
- Be realistic – if you currently only do 10 minutes of exercise per week, start with a goal of 30 minutes, and build it up as you find it easier.
- Make exercise part of your day – walk to work instead of taking the car. Plan gym sessions for the same time each week so that they become routine but don't worry if you miss a day, just make it up the next day.
- Keep moving – everyday activities still count so take the stairs instead of the lift. Suggest a walking meeting if its less formal. All of our exercises of the week featured above can be performed at your desk.
- Don't go it alone – everyone benefits from being active so get your friends and family involved. Go to the gym with your colleagues at lunch or walk the dog with your partner after work.
- Get plenty of variety – Pick a different activity to try each month. You'll soon find one you love.
- Set reminders – leave your trainers by the door or put post it notes on the cereal box.
- Reward yourself – when you achieve 150 minutes, 4 weeks in a row, book yourself a massage or buy a new book. Recognise your hard work.
Additional Links
- Choose how you move
- Local Leisure Centres
- Local Parks and Open Spaces
- Change 4 Life
Eat Well, Move more, Live Longer
- This Girl Can
Is a sassy celebration of active women everywhere and proves that whatever your size, ability or previous experience, sport can be a fun and enjoyable part of our lives.
Leicestershire Sport Physical Activity Commissioning (PDF, 5.2 Mb)A co-design approach focusing on individuals, groups and communities who can derive the greatest health benefits
Latest News
Ready…steady…Zoom! ‘Daily Boost’ Launched
13th Jun, 2018
The Daily Boost aims to encourage children and young people to do 15 minutes of organised activity at school every day. It was... Read More »
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Leicester-Shire & Rutland Sport, alongside initial funders Leicestershire County Council are launching the Daily Boost, a... Read More »
