Start some healthy exercise, whether it’s walking, couch to 5k, or joining a local fitness group, and feel the benefits of getting active.
Regular exercise will help you keep fit, help you relax, give you more energy, and it's fun.
To stay healthy, adults aged 19 and over need a mixture of aerobic and strength exercise. Adults should aim for:
- at least 150 minutes of moderate intensity aerobic activity per week, such as brisk walking, riding a bike and pushing a lawn mower; and
- strength exercise on a minimum of two days per week such as yoga, heavy gardening or lifting weights.
Walking briskly every day
Just ten continuous minutes of brisk walking every day gets the heart pumping and can make you feel better, more energetic and improve your mood. Over time, it can lower the risk of serious illnesses like heart disease and type 2 diabetes. Whether you're walking to work, popping out at lunchtime, walking to the shops or local park or taking the dog for a walk, there are lots of ways you can fit ten minutes of brisk walking into your life.
For encouragement and support to track your progress, the free Active 10 app shows how much brisk walking you are doing, helps you set goals and find where you can fit ten minute bursts into your day.
Free couch to 5K app
If you're a complete beginner and you'd like to get fit, the couch to 5K app has been designed to get you from nothing to running five kilometres (for about half to three quarters of an hour without stopping), in just nine weeks. Grab your trainers, download the app and follow the step-by-step, friendly and encouraging instructions to gradually build up your fitness with support from a choice of celebrity voice coaches.
More useful links
- Have a look at our healthy weight and eating well page for recipes and links for a balanced diet and a healthy weight, and for information on our weight management programme.
- If you have children, visit our healthy choices for children page to learn about children's and young peoples' weight and fitness.
- The NHS Choices website has more information about physical activity for adults and older adults including apps and tools that can be downloaded to help you get active.
Find local leisure centres, fitness clubs, sports activities and gyms
You can find a list of centres, organisations and local fitness initiatives here. You can also try our community directory, North Yorkshire Connect, to find activities, clubs, societies, organisations and help groups.
The video explains more about North Yorkshire Connect, how to access it and what you will find there.
Exercise referral schemes
Some people may be eligible to be referred for an exercise referral scheme. This offers eligible patients the opportunity to take part in specially tailored physical activity schemes, at a reduced cost.
The purpose of exercise referral schemes is to increase physical activity among people who are inactive or sedentary and are otherwise healthy, or who already have a health condition or other risk factors for disease. To find out if you are eligible or to ask to be referred, you can speak to your GP. The schemes are run by some district or borough councils in North Yorkshire.
You may wish to contact your local district or borough council to enquire about whether they currently run an exercise referral programme or, if you are a health professional, to make a referral.