Information and resources

Table of Contents

Understanding physical activity  

Physical activity can be any movement of your body that uses energy. It includes everyday activities such as walking or gardening as well as more structured exercise like cycling, swimming, running or playing sport.   

Adults should aim to do some type of physical activity every day and include a mix of activities that work your heart, muscles and flexibility. This should include:   

  • Strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days per week  
  • At least 150 minutes of moderate intensity activity per week (e.g. brisk walking, cycling, dancing) or 75 minutes of vigorous intensity activity per week (e.g. running, swimming, sports)   
  • Spread exercise evenly over 4 to 5 days per week, or every day  
  • Reduce time spent sitting or lying down and break up long periods of not moving with some activity  

These guidelines are also suitable for disabled adults, pregnant women and new mothers.  Exercising just once or twice per week can reduce the risk of heart disease or stroke.  

Find out more about getting active: Get active – Better Health – NHS  

 

Ways to get active   

Walking   

Walking is simple, free, and one of the easiest ways to get more active. It is a great way to relax, and it can be good for your mental health.   For more information, see our walking page.

You can find information below on walking routes in South Gloucestershire and details of a free app to help track your steps and keep you motivated.   

Running   

Running is a great way to get fit, build stamina, and improve your mental wellbeing. You don’t need special equipment, just comfortable clothes and a good pair of trainers. For more information, see our running page.

If you’re new to running, start slowly and build up gradually. The Couch to 5K programme from the NHS is a free, easy way to get started. It helps you go from walking to running 5K in just 9 weeks, with audio coaching and progress tracking.  

Find out more: Get running with Couch to 5K – Better Health – NHS  

You can also join a Park Run which takes place every Saturday morning and is a free, community event where you can walk, jog, run, volunteer or spectate. Find out more: home | parkrun UK  

Swimming   

Swimming is a low-impact activity that’s great for your heart, muscles and joints. It can help improve fitness, strength, and flexibility.  

Whether you enjoy lane swimming, water aerobics, or a gentle dip, being in the water can also help reduce stress and boost your mood.  

You can find swimming sessions at local Active Centres in South Gloucestershire. Find out more: Active Centres – Leisure Facilities in Bristol and Thornbury  

Cycling   

Cycling is an easy way to fit physical activity into your day, it’s good for your health and the environment.   

You can cycle to work, ride for fun, or explore South Gloucestershire’s many cycle paths and green spaces. 

You can find information below on cycling routes, bike parking and storage, the Borrow a bike scheme and Bikeability cycle training.   

Other ways to move more   

You don’t just have to run, swim or cycle to feel the benefits of being active. There are lots of other ways to move more every day, such as:  

  • Dancing at home or in a class  
  • Joining a local exercise or fitness group  
  • Doing gardening or DIY  
  • Playing sport with friends or family  
  • Taking part in gentle activities like yoga or pilates   

Friendship and exercise classes for older people

There are many things to do for older people in South Gloucestershire, including dancing, swimming and exercise classes. See our dedicated web pages for more information.

Useful links

The key is to find activities you enjoy and make them part of your routine. Every move counts, even small changes can make a big difference to your health and wellbeing.  

You can find free guidance, tips and online programmes to help you get active below:  

  • Exercising at home – NHS