If you are worried about exercise, try these easy steps:

1 - start small, feel big

Make small changes within your daily routine. Whether that is a 10-minute walk at lunch, staying on your feet while on the phone or playing with your children in the garden. Break it up into achievable time slots, three 10-minute bursts of movement are as good as one 30-minute session.

2- do what you enjoy

You are much more likely to commit to movement if it is an activity you enjoy. Try out different activities from walking to swimming, yoga to running, until you find something that makes you feel good. Involve friends and family for motivation and listen to music to help boost your mood.

3 - it is not a race

Take things at your own pace. With increased movement you may get some normal aches from joints and muscles, increased temperature and feeling a little breathless. Take your time and only do what feels comfortable to you. If you feel you have done too much, make a note to do slightly less next time until you gradually build it up.

4 - create a habit

Found something you enjoy? Try and build it into your daily routine or map out time in your week dedicated to your activity. Regularly taking the time to recognise how what you are doing is helping you to meet your goals can also help to create a habit.

5 - be safe and comfortable

You do not need to invest in expensive kit, just make sure you are comfortable and safe. Wear supportive footwear, a helmet if you are cycling and bright or high-visibility clothing if you are heading out after dark. Make sure you stay hydrated too!

If getting out of the house is not an option for you, why not try a home workout? 

The NHS offer free routines to help you get started:

• home workout videos on the NHS website
• sitting exercise guides on the NHS website

Active North Yorkshire also offer a selection of seated exercise classes, sessions to support with specific health conditions such as osteoarthritis and accessible activities such as Boccia. Find out more on our lifestyle and wellbeing section.

Couch to Fit - an at-home exercise plan for beginners, involving three video sessions a week, with rest days in between, and a different schedule for each of the nine weeks. Find out more on the Couch to Fitness website.

Why not involve the kids too?  

10 Minute Shake-ups on the NHS website - made in partnership with Disney to create play-along games inspired by your favourite characters from Frozen, Toy Story and Marvel's The Avengers. These 10-minute bursts of fun will really get your kids moving and count towards the 60 active minutes they need every day.

Family Fit - a beginner-friendly at-home exercise plan for the whole family, which involves three video sessions a week. Find out more about Family Fit on the Couch to Fitness website.

Getting out of the house provides an instant boost to our mental wellbeing and there are lots of ways you can use your time outside to get moving, for free!

Active 10 - this NHS app allows you to monitor your walking exercise and increase your speed to support your fitness levels. Download the Active 10 app from the NHS website.

Walk and Talk - Active North Yorkshire works with community volunteers to host Walk and Talk groups which are accessible to anyone. These sessions are currently running weekly at Selby Leisure and Wellbeing Hub, are free to join and open to everyone, not just members. Just register at reception. These sessions take place: 

• Tuesday from 1pm until 2pm
• Wednesday from 10am until 11am
• Friday from 10:30am until 11:30am
• Saturday from 10:30am until 11:30am

Couch to 5K - this NHS app is a nine-week programme of podcasts that does exactly what it says on the tin – taking you from the couch to running 5 kilometres. Consisting of three runs a week, the programme gradually builds up intensity and gives you a choice of coaches. Download the Couch to 5K app from the NHS website.

Parkrun - ready to graduate from Couch to 5K? Join a local Parkrun for a fun, social way to keep moving. It’s a free, community event where you can walk, jog, run, volunteer or spectate. Parkrun is 5 kilometres and takes place every Saturday morning. Junior parkrun is 2 kilometres, dedicated to 4-14 year olds and their families, every Sunday morning.

Parkrun is positive, welcoming and inclusive, there is no time limit and no one finishes last. Everyone is welcome to go along. Find out more on the Parkrun website.

Active North Yorkshire can help you find your nearest Parkrun and even connect you with local running buddies. We have running clubs happening in the Harrogate area and we will soon be launching specialised Couch to 5k sessions in partnership with local running clubs to help you take that first step. These sessions are already taking place in Selby with the help of the Selby Striders. To find out more or sign up email couch@selbystriders.org.uk or sign up on the Selby Striders Facebook page.

As well as at home and outdoors, there are plenty of ways to get active in your community, with Active North Yorkshire offering a variety of options. Our 16 venues in the Hambleton, Harrogate, Knaresborough, Richmond, Ripon, Selby, Skipton and Tadcaster areas are the perfect places to support you to be active and improve your physical and mental health and wellbeing. From gym, swim and exercise classes to lifestyle sessions and bespoke support to complement existing healthcare provision, we have something for everyone.

Speak to one of our friendly experts who are here to help you every step of the way. We can support in showing you around the hub, give you a full gym induction so you feel confident using the equipment and help create a personalised programme tailored to your goals. Plus, we will support you in setting and managing your goals so you can stay on track and see real progress.

Discover our Active North Yorkshire memberships. We have lots of different options available to suit your lifestyle and budget.

Health and wellbeing support

Active North Yorkshire also offers an extensive range of support to help members take their first steps towards getting moving and feeling better. We offer lots of accessible ways to get into fitness including:

• walking groups
• Couch to 5K programme
• seated exercise classes
• aquafit sessions
• inclusive sports activities

We also host structured physical activity programmes in a safe, supervised environment. These are available to members, however some require a GP referral. Our lifestyle and wellbeing sessions include:

• Healthy You - a free service designed to support you or you and your family to help you meet your lifestyle goals, which might be to be more active, eat better or manage your weight. A team of friendly, qualified Healthy You advisors will be there every step of the way through a combination of options, including one-to-one, group, online, telephone and face-to-face support
• Healthy Families - a free, online, confidential 12-session programme to fit around your family and support children and young people aged 4 to 19 years old to achieve and maintain a healthy lifestyle. Making every step in your journey achievable, you will be supported to make practical changes that are tailored to your family. Your health and wellbeing coach will guide you and your family through your journey to keep you on track to achieve your healthy lifestyle goals
• Meno-Fit - an 8-week programme designed to support women experiencing menopause symptoms through exercise classes and advice from one of our health and wellness coaches
• Northallerton Leisure and Wellbeing Hub's wellbeing suite - offers easily accessible exercise in an environment supported by knowledgeable staff and a like-minded community. Our staff are there to help, offering every member valuable and continued one-to-one advice. This encourages regular participation in exercise, helping you achieve quick, safe and effective results while improving your confidence levels

Plus lots more! Discover all of our lifestyle and wellbeing support at Active North Yorkshire.