We’ve put together a step-by-step guide to you help kick start being more physically active.

Whether you’d like to try something completely different, or do more of the active things you’re already enjoying, this guide can help you to reach your recommended 150 minutes of active minutes per week.

You can include physical activity with things you’re already doing in your daily routine. We have some handy hints to help you be more active at home, work or study; in your free time or while you’re travelling. 

We also deliver a range of activities to support you in being more active.

Benefits of physical activity

Physical activity is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Whatever your age, there's strong scientific evidence that

being physically active can help you lead a healthier and happier life.

People who do regular physical activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression and dementia.

There is an overwhelming amount of evidence that supports the health benefits of being physically active.

Research has shown that people who regularly take part in physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke 
  • up to a 50% lower risk of type 2 diabetes 
  • up to a 50% lower risk of colon cancer 
  • up to a 20% lower risk of breast cancer 
  • a 30% lower risk of early death 
  • up to an 83% lower risk of osteoarthritis 
  • up to a 68% lower risk of hip fracture 
  • a 30% lower risk of falls (among older adults) 
  • up to a 30% lower risk of depression 
  • up to a 30% lower risk of dementia