Physical activity
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Why be active?
The human body is built to move, but in recent times our lives have
become increasingly inactive. This has led not only to increased
waistlines but also higher levels of diabetes, high blood pressure and
coronary heart disease.
Being inactive accounts for an estimated 1,000 deaths per year1 in
Coventry, compared to 33 deaths caused by alcohol2. The good news is
that it is never too late to start being active!
Benefits can be felt immediately and in the long term, including:
Section 1
Contents
Why be active?.......................................................3
How much is enough?............................................. 5
Section 2
Physical activity for young children and babies...........7
Physical activity for children and teenagers................9
Physical activity for adults........................................11
Physical activity for older adults...............................12
Physical activity for pregnancy.................................13
Physical activity for health conditions or
disabilities............................................................16
Section 3
Your physical activity plan......................................18
Coventry Activity Venues........................................31
 Improved mood
 Regulated blood sugar levels
 Improved sleep
 Improved blood circulation
 Up to 40% less chance of having diabetes
to 35% less chance of Coronary heart disease, stroke and
 Up
cardiovascular disease
to 68% reduced chance of a hip fracture and up to 30%
 Up
reduced chance of falls in older adults
average of 30% reduced risk of colon and 20% risk of
 An
breast cancer
to 30% less chance of depression and dementia for
 Up
adults who are active every day
 Increased fun!
Source: Start Active, Stay Active: a report on physical activity for health from the four home
countries’ Chief Medical Officers. 2011
If there was a pill that did all these things people would be queuing
up to get it!
1
UK Active, 2014
2
ONS, 2013
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5
What happens to your body when you’re active
How much is enough?
Moving more isn’t about becoming an athlete – most people would
feel better if they reached moderate intensity activity levels.
Light intensity
You’re able to breathe easily and talk
while being active
Moderate intensity
You’re able to talk, but your breathing is
quicker and deeper; your heart will be
beating faster than normal but not racing
Vigorous intensity
You’re breathing very hard and are short
of breath, you can’t have a conversation
and your heart is beating hard.
Typically, this could include walking,
swimming, cycling, gardening,
dancing, stretching exercises or
sports. Remember, any amount of
moving more will benefit you
so start from your own level.
Guidelines for the amount of activity
people would benefit from are
shown on the next page.
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At least 1 hour daily
At least 3 hours daily
All under 5s should minimise
the amount of time spent being
sedentary (being restrained or
sitting) for extended periods
(except time spent sleeping).
Children capable of walking
unaided should be physically
active daily for at least three
hours, spread throughout
the day.
1
At least 30
minutes five or
more days a week
Children, young people
and adults should
all minimise the
amount of time spent
sitting for extended
periods of time
- 64
6
1
Adults
Over a week, activity should
add up to at least 2½ hours of
moderate intensity activity in
bouts of 10 minutes or more –
one way to approach this is to
do 30 minutes on at least five
days a week. Focus on strength,
flexibility and balance to reduce
the risk of falls.
(Department of Health, 2011)
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5+
Older adults 6
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All children and young people
would benefit from engaging in
moderate to vigorous intensity
physical activity for at least 60
minutes and up to several hours
every day. Vigorous intensity
activities, including those that
strengthen muscle and bone,
should be incorporated at
least three days
a week.
p
At least 30
minutes five or
more days a week
Adults should aim to be active
daily. Over a week, activity
should add up to at least 2½
hours of moderate intensity
activity in bouts of 10 minutes
or more – one way to approach
this is to do 30 minutes on at
least five days a week.
Babies and young children
Activity for babies (non-walking):
All under 5s benefit from minimising the amount of time spent being
sedentary (being restrained or sitting) for extended periods (except
time spent sleeping).
Babies need daily opportunities to move freely on their tummies,
(tummy time) and back, in a variety of stimulating, safe spaces,
without being constrained for long periods by clothing, wraps or
straps, i.e., car seats, baby chairs or bouncers. Experiencing the
outdoors is also very stimulating.
As they start to move more, encourage the child to crawl more, to sit
independently, use furniture to help them move around and support
their own weight on their legs.
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Children and teenagers
All children and young people would benefit from minimising the
amount of time spent sitting for extended periods and should aim to
be active daily.
Benefits for children include:
 Improved bone density
 Improved social skills
 Improved body image
 Emotional wellbeing
 Improved learning and productivity
 Help maintain a healthy weight
Activities for under 5s (walkers)
By about the age of three, as many children begin to attend an
early years setting on a regular basis, they’re often called preschoolers. This is an important time for the development of many
movement skills (jumping, hopping etc).
Children need lots of opportunities for repeated practice in
a variety of environments, with your encouragement, regular
feedback and support.
There are three main types of physical activity for the under 5s:
physically active play (running, chasing games), developmental
activities (climbing, jumping, swinging etc.) and everyday activities
(walking, scootering, cycling etc.)
At all stages, try to be as active as possible with your child so
that you both get the benefits. You are also providing a great role
model for your child.
Helping children and teenagers
become more active:
Travelling actively to places such as
school (i.e. walking, cycling and scootering)
is a great way to increase activity levels and
is good for the parent/carer too! Not only for
physical health benefits but it could also save
you money on petrol.
Don’t only rely on schools to give your
children enough opportunities to be active
encourage children to be active
after school and at weekends, too.
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Ask your child(ren) what they enjoy doing and how you can either
join in, or give them the support they need to include more activity
in their lives. Remember, if you do the 60 minutes too, you’ll be
achieving your recommendations, at the same time!
Teenagers can be encouraged to be more independent by walking
and cycling to places (when safe to) rather than relying on the Taxi
of Mum or Dad. Or take your teenager for a walk if you want to
discuss an issue in a non-confrontational way.
It’s important that teenagers take part in activity they can continue
into adulthood, so this might be the time for them to start attending
leisure centres or using parks and open spaces more.
Adults
Adults should aim to be active daily. All adults would benefit from
minimising the amount of time spent sitting for extended periods.
What counts? Walking, cycling, gardening, playing games with
children and housework all count towards your activity levels so you
don’t need an expensive gym membership!
Being active as an adult is often about fitting it into busy lives. If you
have children, try taking part with them.
If you go to work, have you considered travelling actively? Even if it
means parking further away and walking in – you might save money
on car parking that way! Remember to take lunch breaks too, even if
you don’t go very far as this will reduce your sitting time in the day.
Make a commitment to do something straight after work, before you
go home so you can’t talk yourself out of it!
At weekends or days off, take the opportunity to visit a local park or
do some gardening if it’s good weather. Or have a go at sorting out
that cupboard that you’ve been ignoring for ages. For all housework,
put some upbeat music on and just go for it!
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Older Adults
Older adults should aim to be active daily, with particular focus on
keeping mobile. Focus on strength, flexibility and balance to reduce
risk of falls. Everyone would benefit from minimising the amount of
time spent sitting for extended periods.
Being active could include simple exercises such as those you can
do sitting in a chair, walking with friends, or playing bowls. Many
sessions are discounted at local community and leisure centres, so it’s
worth seeing what’s going on there.
Other ideas include:
When watching TV, get up at every advert break and walk round the
room. This is a good way of keeping the circulation going around in
your body and keeps you warmer in winter.
Before sitting for a cup of tea with your friends, why not go for a
walk first?
Try and make a routine of being active. Find some friends to do this
with you who will help you stick to this. It will also help you get out of
the house most days.
It is particularly important for this age group to keep drinking fluids
to reduce the chances of feeling dizzy while being active.
Activity in pregnancy
There are many benefits of keeping moving while pregnant.
These include:
Help you keep a healthy weight during and after your 
pregnancy
Help you to sleep better and feel less tired

Reduce your chances of developing varicose veins

Reduce the likelihood of swelling of your feet, ankles or hands

Reduce the chance and severity of anxiety or depression

 Help prevent back pain
Reduce the risk of developing diabetes during your pregnancy

(gestational diabetes). It may also help to improve the control of

diabetes.
Reduce the risk of problems with high blood pressure during
your pregnancy.
Source: www.patient.co.uk/health/pregnancy-and-physical-activity
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5. Keep moving: Standing still for long stretches or while doing
weights can decrease blood flow to your uterus (womb) and
cause blood to pool in your legs. This can make you dizzy change positions, or walk on the spot to keep moving.
6. Don’t overdo it: Listen to your body. Try to stay at a moderate
intensity during your workout so you can still hold a
conversation. High-impact workouts may put too much stress
on your joints and pelvic floor muscles.
As well as following the guidance on warming up, cooling down
and staying hydrated and talking through any concerns about
medical conditions in the adults section, here are some tips
specifically related to pregnancy:
1. Steer clear of dangerous sports: Avoid contact sports and
activities that might throw you off balance, such as horseback,
downhill skiing and mountain biking. Regular cycling should
be ok in the early stages of your pregnancy but later on stick to
recline or stationary bikes.
2. Don’t get over heated: Especially during the first trimester try
not to overheat, so wear suitable clothing, drink plenty, and
try to keep to low impact exercises which keep your heart rate
lowered.
3. Wear the right clothes: As your breasts will increase in size make
sure to wear a supportive sports bra and supportive trainers, be
aware that if your feet and ankles are swollen you might need to
go up a size in your trainers.
4. Don’t lie flat on your back: Try not to lie flat on your back after
the first trimester, as lying on your back puts pressure on the
big vein which carries blood back to the heart and could cause
dizziness or even loss of consciousness.
7. Get up from the floor slowly: As your bump grows your centre
of gravity shifts, so take your time to get down and up off the
floor, if you get up too fast you might become dizzy and lose
your balance.
8. Make it a habit: Try and make it part of your daily routine, so
you are fit for baby.
Source: www.babycenter.com/0_the-13-rules-of-safe-pregnancy-exercise_622.bc July 2014
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Physical activity for Health
conditions and/or disabilities
Every individual with a health condition
and/or disability could benefit from
being active. The recommended
amount of activity doesn’t change, so
please refer to the appropriate age
range guidlelines. However, what the
activity is may vary between conditions
and individuals and people should start
at their own level.
Benefits of activity on health conditions:
• Heart disease
Improving muscle strength and endurance makes it easier to do daily
activities, and slows disease-related decreases in muscle strength.
Being active raises levels of good cholesterol and helps to reduce
high blood pressure.
• Diabetes
Moving more can help your insulin levels become more stable,
which can reduce your chance of developing diabetes, or help to
control it if you have the condition. It can also help you control
your weight and boost your energy.
• Asthma
Often, being active can help control the frequency and severity of
asthma attacks. Being active can improve your lung capacity, which
will help you to manage your asthma better. It helps you to cope
better with everyday chores such as cleaning and shopping, as it
increases stamina. Keep your inhaler with you at all times.
• Back pain
Regular low-impact activities can increase strength and endurance
in your back. Stomach area and back muscle exercises (corestrengthening) help reduce back pain symptoms by strengthening the
muscles around your spine.
• Arthritis
You can reduce pain, help maintain muscle strength in affected
joints and reduce joint stiffness by keeping mobile. Being active can
improve range of movement and joint mobility as well as increasing
muscle strength and reducing stiffness.
• Mental well-being and mental health
People with good mental well-being feel good and function well
on a daily basis. Being active can help boost mental well-being
for everyone. At any point in time, 1 in 4 people suffer from poor
mental health such as depression, anxiety, phobias, Bipolar Disorder
and Schizophrenia. The majority of people who experience poor
mental health will feel better over time or learn to live with how they
feel, especially if they get help early on. Being more active can make
a real difference, by giving people endorphins or ‘happy hormones’
when they are active. Being active can also provide a safe place
for social interaction, which can really help people to manage or
recover from mental health problems.
•Cancer
When someone is living with or after cancer, physical activity can
help them make a positive change to their life. Benefits include
strengthening the bones and heart, reducing body fat, improving
mental health, and reducing lymphedema and fatigue. It also
reduces the risk of progression or recurrence of some cancers.
If you haven’t been active for a while, start slowly
and build up gradually. Ask your doctor what
kind of exercise goals you can safely set
for yourself as you progress. Ensure you
take all medications as recommended by
your doctor or pharmacist prior to taking
part in physical activity.
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Your physical activity plan
You now know quite a lot about the effects of inactivity and the benefits
of moving more in your everyday life.
Hopefully you’ve made a decision to try to be more active.
In the rest of this booklet we’ve laid out a 5-step plan that you can
follow to help you move more. It won’t always be easy, but you’ll feel
much better for it.
Remember…
• If you have any concerns about starting being active, please
consult your healthcare professional. On the whole, being active
is less risky than doing no activity.
STEP
1
Think of some good
reasons to change
There are plenty of good reasons to be more active – here are some
examples, and you can probably think of more. Tick the ones that
appeal to you the most. There’s also some space below where you
can add any more reasons that you think of.
 You’ll be able to run around after children or
grandchildren more easily
 You’ll sleep better
 You’ll have more energy
 You’ll have fun with friends or family
• It is important to drink plenty of water while being active, to
replace the water you lose through sweat.
 You’ll help with one or more health conditions
• A balanced diet can also help your energy levels. Speak to a
healthcare professional or see the local information section on
how you can find help with this.
 You’ll lose weight/maintain a healthy weight
• Take frequent breaks during activity if needed.
 You’ll look and feel better
 You’ll be less likely to develop or control serious health problems related to inactivity like diabetes and heart
disease
More of your reasons for increasing activity levels:
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STEP
2
Set your goals
People who set goals are much more likely to make positive lifestyle
changes.
Choose from the list of goals below or set your own that you can
achieve in the next four weeks – remember that’s not very long so
make sure it’s manageable.
Try thinking about:
• What physical activities do I enjoy?
• Do I prefer group or individual activities?
• What programs best fit my schedule?
• Do I have physical conditions that limit my choice of exercise?
Example Goals
I will walk with my friend Jill on Tuesday mornings at 8am. We will meet at
my house and walk around the block. We’ll then come back to mine for a
cuppa. By the fifth time I aim to walk two times around the block with Jill.
We will buy waterproof coats so that we can still walk in the rain. I will also
make sure I leave the office every day at lunch time, just so I move a bit
more than sitting at my desk.
I will take my children to the park every weekend. I will talk to them on
Friday about which park they would like to go. I will play games with
them like hide and seek and play on the swings. I may have to rest on
the bench in between games to start with, but by the tenth week I will
be fitter and need not do this. I will also tell my family on the phone that
this is my plan, and ask them to ask me how it went every Sunday night
Write your own goals here:
Goal
Likelihood of
achieving this
1-10
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Can you stick to your goal?
If you’ve scored 6 or lower on an individual goal, have another think
about if there’s a more realistic goal for you. These should be a good
start to achieving a bigger goal for the future. Use the activity tracker
on page 27 to make sure you stay focused.
STEP
3
Be ready for anything!
What can help you achieve your goals?
Pick from this list or make up your own:

Meet a friend to go for a walk with your buggies

Leave your trainers out where you can see them when you
get up, so you don’t forget to take them with you

Park further away from work/the shops/school

When the weather’s bad and you don’t want to leave the
house, there are a lot of free YouTube videos to help get
you moving, or just put your back into cleaning the house!

If you plan to be active earlier in the day, this may help
you not put it off later on when you become busy

Get the kids to see how many games they can think to
play inside the house. Join them and see how much fun
you can have!

Think of a reward for achieving your weekly goals such as
having your favourite meal (ideally healthy!), paint your
nails or visit your favourite park or place of
cultural interest.
This is how we did it:
“Come on, join us!” Hannelore Ely has arthritis,
but soon after a joint replacement she joined the Health
walk scheme through Walking for Health she explains,
“Just because you suffer from painful arthritis, have a
heart problem or some other activity-limiting condition,
or maybe just you’re in your later years, this should
not stop you taking part in health walks. I love to meet
all my new friends twice a week. It is a firm date in
my calendar and i am walking my way back to100%
fitness again. If I can do it as a ‘senior citizen’,
you can!”
“I’m definitely not as tired as before”
Emma Bradley joined her local get back
into netball scheme, which “has had a
big impact on my life”, she says. “As well
as having fun and meeting new people,
I have lost weight and got more active,
encouraging me to get involved
in other sports.”
“Exercise helps me clear my
mind”. Ben Cavey overcame
depression through counselling
and running. He says,
“exercise relieves me when I’m
stressed or feeling anxious. It’s
such an escape.”
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STEP
4
Find the support
you need
You are likely to find it easier to increase your activity levels if
you talk to someone about your goals, or even better, get them to
join you.
If they can’t join you, perhaps they can text you to see how your
activity went? Maybe you could do the same for them, with a goal
they have?
Choose someone you can talk to easily and be honest with.
It could be your partner, a friend, a colleague or anyone who would
like to be more active. Don’t underestimate how happy people are to
help – it will make them feel better, too!
Need to be connected locally?
Don’t forget to check out section six to find out what’s happening in
your area.
STEP
5
Stick to goals and
make new ones
It’s ok to watch a good TV programme every so often, but getting into
the habit of sitting down for long periods can be really damaging to
your health – which includes your mood!
Once you achieve your goal, write another one, especially if you’re
still not achieving as much activity as you should. If the first one didn’t
go so well, modify it and keep going! Mistakes are there to be learnt
from, not abandoned.
Keeping tabs on your activity will help you stay motivated. Use
a diary like this one on the next page to keep a record of your
achievements.
Day
Activity
Total time
Monday
Walk to work
30mins
Lunchtime walk
Skipping
20 mins
2 mins
Friday
Table tennis
25 mins
Saturday
Play in the park with the kids
1 hour
Tuesday
Wednesday
Thursday
Sunday
Total time for the week:
2 hours 20 mins
After each week review your achievements: which days were you
most active? How can you make other days more like that one?
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Your activity tracker
Week 1 - Day
Activity
Total time
Further information
Monday
Tuesday
More information and advice to help you get more active is
available from:
Wednesday
Thursday
Friday
Change 4 Life:
National campaign to encourage people
to live a healthier lifestyle has a range of
resources at www.nhs.uk/Change4Life
NHS Choices:
The official site of the English NHS and has
a huge range of resources and information,
including downloadable apps, videos and
tools at www.nhs.uk/Livewell
Saturday
Sunday
Total time for the week:
Week 2 - Day
Activity
Total time
Monday
Getting more active
Tuesday
Wednesday
Thursday
Friday
NHS Choices:
Information on becoming more active.
www.nhs.uk/livewell/fitness
British Heart
Foundation
Ways to get more active and information on
the benefits.
www.bhf.org.uk/keeping_your_heart_
healthy/staying_active.aspx
English Federation
of Disability Sport
Opportunities for people with disabilities to
be active
www.efds.co.uk
Saturday
Sunday
Total time for the week:
Week 3 - Day
Activity
Total time
Monday
Walking and Cycling
Tuesday
Travelwise in the
West Midlands
www.travelwisewestmids.org.uk/Coventrypg36.html
Walk England
A comprehensive website, with information
on how to get active through walking, linking
to lots of different local opportunities.
www.walkengland.org.uk/
walknowgettingstarted.aspx
Wednesday
Thursday
Friday
Saturday
Sunday
Total time for the week:
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Ramblers
Details of many locally organised walking
groups, catering for all levels of fitness.
www.ramblers.org.uk
Walking for Health
Aims to encourage people, particularly those
who take little exercise, to do regular short
walks in their local community.
www.walkingforhealth.org.uk
Walk It
A website covering a number of cities which
helps you plot your active travel route.
www.walkit.com
Sustrans
Information on starting off cycling and
national cycle network maps.
www.sustrans.com
British Cycling
Go to Skyride for information on led rides
and mass participation events. Have a look
at the travel and recreation sections for online
cycling support, cycling routes and events.
www.britishcycling.org.uk
Nature conservation
The Conservation
Volunteers
Information on outdoor conservation
opportunities. www.tcv.org.uk
Other websites to help you live a healthy, active life include:
www.nhs.uk/5aday
www.eatwell.gov.uk
www.nhs.uk/change4life
www.nhs.uk/smokefree
www.nhs.uk/livewell/alcohol
www.nhs.uk/lifecheck
The organisations and resources listed below may give you
some extra ideas or inspiration to get active in Coventry:
CSW Sport
The official sports partnership for the Coventry, Warwickshire and
Solihull region. Visit www.cswsport.org.uk
Parks and open spaces
Coventry has over 1750 hectares of parks, play areas, outdoor sports
and play areas, woodlands and allotments. Information on these is
available from www.coventry.gov.uk/parks (or call 024 7683 4333)
Passport to Leisure and Learning
The Passport to Leisure and Learning scheme gives discounts on many
leisure and learning activities across Coventry for people claiming
specific benefits. www.coventry.gov.uk/ptll
Walking routes
There are hundreds of miles of
walking routes in and around the
city, including the Coventry Way –
a 40 mile circular footpath around
the entire city.
Visit www.acoventryway.org.uk
Cycling routes
Cycle routes and cycle storage are
widely available.
Visit www.sustrans.org.uk/Cycle-Routes or www.coventry.gov.uk
or call 024 7683 4333.
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7 minute workout
Centre AT7
This is great as it uses all big muscle groups and takes just 7 minutes.
You can do it in your own home and you need no equipment. There are
several apps with this name, some are free, some have a small charge.
covsf.com
Bell Green
Couch to 5k or ‘C25k’
A great way to start jogging. You alternate between walking and
running until you build strength. This is really fantastic for those who
struggle to run and you see results really quickly.
Map my run/Runkeeper
These are good if you want to do a specific route and share it on
social media.
Geocaching
Involves walking, but for a purpose.
Your mission: to find hidden objects
out and about. There are loads in
Coventry city centre and all over
the city. Then you can also hide
your own!
Use a different app that
you find really helpful?
Get in touch with your
idea to win a prize!
Email: publichealth@
coventry.gov.uk
Xcel Leisure
Centre
covsf.com
Canley
Alan Higgs
Centre
covsf.com
Binley
Moat House
Leisure Centre
coventrysports.co.uk
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
City Centre
Skate park and BMX track
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 
  

Wood End
Coventry
Sports and
Leisure Centre
coventrysports.co.uk
Climbing/abseiling tower
Children’s indoor play area
Health Suite
Sports Hall
Exercise classes
Record how active you are, as well as your food (if you want to).
It allows you to review how active you’ve been so you can see
improvements.
Gym
Myfitnesspal
Splash pool
Swimming pool
It’s like a pedometer, but it’s on your phone! Moves automatically
records any walking, cycling, and running you do. You can view the
distance, duration, steps, and calories burned for each activity. The
app is always on, so there’s no need to start and stop it. Just keep your
phone in your pocket or your bag.
Children’s outdoor play area
Coventry Activity Venues
Netball and tennis courts
Moves
All-weather pitches
Recommended free smartphone apps:
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