Get active!

How much activity you need to do to maintain your health

If physical activity was a pill it would be one of the most cost effective drugs ever invented, because almost every aspect of your body benefits from physical activity including things that you may take for granted such as co-ordination and balance.

Regular physical activity can benefit your…

Mental health by:

  • Improving cognitive development and helps maintain cognitive function
  • Improving concentration levels
  • Improving self-confidence
  • Improving mood and self-esteem
  • Reducing stress and anxiety levels
  • Reducing symptoms of depression
  • And helping you to feel more relaxed

Physical health by:

  • Helping to develop and maintain motor skills
  • Enhancing bone and muscular development and retention
  • Increasing cardiovascular health, fitness and energy levels
  • Maintaining or improving body weight, shape and appearance
  • Improving sleep
  • Reducing the risk of falls
  • helping maintain the ability to perform everyday tasks with ease

Social health by:

  •  Supporting development and improvement of social skills
  • Providing opportunities to have fun with family and friends
  • Preventing social isolation

Physical activity can also help to prevent or manage long term conditions such as:

  • Coronary heart disease
  • Stroke
  • Type 2 diabetes
  • High blood pressure
  • High cholesterol levels
  • Bone and joint problems including arthritis,
  • Certain cancers

Top tips to help you do more physical activity

1. Walk more

  • Try to make short distance trips on foot instead of using the car
  • If feasible try walking all or some of your way to work
  • If you have to drive, park further away – remember it all counts!
  • Try using a pedometer or an app like strava to map how far you have walked
  • Organise a short walk in your lunch time with friends or colleagues

Join a local volunteer led walking group – health walks are purposeful, brisk walks undertaken on a regular basis. They are a great way to improve your health, meet new people, and achieve your 30 minutes of moderate intensity activity on 5 or more days of the week.

For those who would prefer to run why not join a parkrun?

Or join the Trinity Holistic Centre running club

2. Cycle more

  • If feasible try cycling all or some of your way to work
  • Try using an app like strava to map how far you have cycled
  • Staff can take advantage of the bike schemes and initiatives offered by the trust
  • Join a local cycling club
  • Take part in the Love To Ride Challenge

3. Use public transport 

Visit the Connect Tees Valley website

4. Always take the stairs

  • If there is an opportunity to use the stairs instead of a lift or escalator then take it!

5. Avoid sitting for long periods

  • If you do spend long periods of time sitting, make sure that you get up and move around every 30 minutes to improve your circulation
  • Avoid e-mailing or phoning someone in the same building, where appropriate take the opportunity to leave your desk, stretch your legs and engage in some social interaction!
  • Take an active break at lunch time, walk to pick up your lunch, or take your lunch to a nice spot about 10mins walk away

6. Make everyday chores such as housework and gardening energetic enough to count towards your target.

7. Find an activity that you enjoy doing with friends

  • Be active with friends or family, arranging a regular activity that you all enjoy will soon become a social event that you look forward to
  • Try a new activity that you have always wanted to do
  • There are many activities you could do, find out more at Tees Valley Sport