How can you Make your Move... to move a little more?
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 and be Active Together.
There are many ways busy mums and dads, families, young people, office workers and older adults can build physical activity into their lives. Being physically active is easier than you think, especially if you make activity part of your daily routine.
Our Make Your Move flyers found below provide handy activity ideas, top tips and guidance on how active we should all be, based on our age and if you have a disability.
Under 5s - Infants, Toddlers and Pre-Schoolers
Active children from birth to 5 years old are healthy, happy, school ready and sleep better.
It is important to establish high levels of physical activity as early as possible to encourage children to stay active enough to benefit their health and to support continued interest and participation throughout adult life.
Outdoor play is ideal, visit the local park or play are and enjoy some fresh air!
Our Make your Move flyer below provides handy activity ideas, top tips and guidance on how active your little one should be.
Make Your Move Activity Flyer Under 5s (PDF, 1.5 Mb)
Children and Young People
Children and young people should take part in appropriate physical activity every day and should minimise the amount of time spent sitting for long periods of time.
Focusing on these 3 things is a great way to start:
- Sitting less - aim to be as active as possible, anything is better than nothing!
- Moving more - all movement counts! Walking, running, jumping, cycling, climbing, dancing...it's all good!
- Spread your activity throughout the day - aim for an average of 60 minutes per day across the week. This can be activity in and out of school.
Make Your Move Activity Flyer Children & Young People (PDF, 290 Kb)
To stay healthy or improve health, adults should aim for 150 minutes per week - that's only 30 minutes per day, 5 days a week - and move at a level that increases your breathing and heart rate. Try short bursts of movement - they'll soon add up!
Our Make your Move flyer below provides practical steps and ideas to support you to move more.
Make Your Move Activity Flyer Adults (PDF, 153 Kb)
Adults with a Disability
To improve your health, try to put some time aside to do activities that improve your heart health and your muscle strength.
Aim for 150 minutes per week - that's only 30 minutes per day, 5 days a week - and move at a level that increases your breathing and heart rate. Try short bursts of movement - they'll soon add up!
Our Make your Move flyer below provides information on how you can try and make physical activity a habit and activities to try.
Make Your Move Activity Flyer Adults with a Disability (PDF, 165 Kb)
You can continue to be active before, during and after pregnancy.
Pre-pregnancy, aim for 150 minutes of activity per week and don't forget to include strength and balance activities twice a week.
Your activity levels during pregnancy should reflect your activity pre-pregnancy. If currently inactive, try starting gradually with low impact and low intensity activities. Always listen to your body and adapt activities accordingly.
Once you have given birth, you can start gentle activity once you feel able.
For advice on eating well and staying active during pregnancy, take a look at our Make Your Move flyer below.
Make Your Move Pregnancy Booklet (PDF, 274 Kb)
To stay healthy or to improve health, older adults aged 65 years and over should aim for 150 minutes per week at a level that increases your breathing and heart rate. Don't forget to include strength and balance activities two times a week!
There's activity everywhere! At your local village hall, leisure centre and online. local health professional, friends and local council will be able to advise of activities you may enjoy.
Our Make your Move flyer below provides useful tips on where to start and supporting you to move more.
Make Your Move Activity Flyer Older Adults (PDF, 152 Kb)