Wellbeing support

No matter how much you do, physical activity is good for your body and mind. Adults should aim to have active lifestyles every day.

Change a little - gain a lot

For active lifestyles, some is good – more is better still. Even something as simple as a daily brisk walk can boost your energy, lift your mood and make everyday activities easier.

Below are a range of resources which can help you to get active and improve your overall health and wellbeing. From couch to 5K to small changes to get you active, we have something for everyone.

Benefits of active lifestyles

Regular physical activity is a great way to improve both your physical and mental health. Having an active lifestyle can reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer’s disease and some cancers.

Improved mental wellbeing

Active lifestyles helps the body release endorphins which reduce stress, anxiety, and depression.

Improved sleep quality

Regular exercise can improve symptoms of insomnia and sleep apnoea.

Lowers blood pressure

A stronger heart can pump more blood around the body with each beat. This means it does not have to beat as many times per minute.

Improved immune function

Regular activity can increase your white blood cell count which enables you to fight off disease and infection more easily.

Improved gastrointestinal function

Regular exercise can encourage good digestive health and reduce symptoms of ibs.

Improved cholesterol

Exercise can raise your hdl cholesterol, the ‘good’ cholesterol which removes fat from your arteries.

Improved bone density

Stronger bones help to improve balance and mobility and reduce the risk of osteoporosis and osteoarthritis.

Improved muscular strength

Stronger muscles can improve flexibility, balance, coordination, and mobility.

First Steps

There are lots of ways to become more active. Even if you’re not keen on the idea of ‘exercise’, it’s often a lot easier than you think to move more.

A great first step to a more active lifestyle is to break up prolonged periods of sitting or lying down. To do this, set yourself a goal of standing up every half an hour and do one minute of movement. For example, march on the spot or walk up and down the stairs a couple of times.

If you are not used to being physically active, that’s okay- start slowly and gradually build it up. Research has shown that even one-minute bouts of physical activity are beneficial for health. Aim to do at least 10 minutes of activity each day where you can and gradually work your way up to 30 minutes each day.

Couch to 5K

A running programme for absolute beginners. Couch to 5K has now helped more than 4 million people start running.

The app

  • has a choice of 5 trainers to motivate you
  • works with your music player
  • tracks your runs
  • connects you with other Couch to 5K runners

 

Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.

Download for Apple devicesDownload for Android devices

Active 10

The Active 10 app records every minute of walking you do (anonymously). Just pop your phone in your pocket and away you go!

The app

  • tracks your steps
  • helps you set goals
  • shows you your achievements
  • gives you tips to boost your activity

 

Did you know walking briskly, even for 1 minute, counts as exercise? What are you waiting for – take your first steps today!

Download for Apple devicesDownload for Android devices

Even small changes make a big difference!

Even small simple changes such as taking the stairs instead of the lift, getting off the bus one stop earlier, and engaging in more household chores is a great way to help you build physical activity into your day, particularly if lack of time is one of your barriers.

If you have a disability, long term health condition, or want to improve your mobility and balance, the important thing is to get moving in a way that works for you. There is help and support available to help you get started.

Activity Alliance We are undefeatable 10 today

If you are already active and are wondering what sort of exercise you should be doing and exactly how much you should be doing, take a look at the handy guidelines below.

Active Outdoors

Being outside in the fresh air can give you an enormous boost, improve your mood and reduce anxiety.. There are many ways you can be active outdoors that are easy and accessible; walking, cycling, gardening, water-sports or wild swimming are just a few that you could try.

Plymouth Parks

There are more than fifty accessible parks, nature reserves and wildlife sites spread throughout Plymouth that you can use for exercise, whether its walking in Ham Woods, cycling in Victoria Park or playing tennis in Devonport Park.

View Plymouth Parks

Wellbeing Walks

Walking is a great way to get active and there are a number of wellbeing walks across the city which are free to attend and which cater for all ages and abilities. They are a great way to explore your local area and meet new people while being active.

Learn more about Wellbeing Walks

Run Together

If you are looking for something at a slightly faster pace, RunTogther is a social running programme designed to provide fun and friendly running groups each week for beginners and improvers.

Learn more about Run Together

Cycle with Plymotion

Plymotion is a local programme run by Plymouth City Council to help people cycle more in Plymouth, providing support and information on everything from bike hire and social bike rides to free adult cycle lessons. If you fancy getting on two wheels in Plymouth then take a look at what’s on offer.

Active at Home

It may be that being active feels like a big commitment, so if you if you’d rather get started at home first, we have pulled together a selection of free online fitness videos from Sport England and the NHS containing aerobics exercise, strength and resistance training and pilates and yoga.

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