Get active
Your guide to a more active lifestyle
More than two thirds of
adults and a third of children
in the UK aren’t getting enough
physical activity.*
Are you one of them?
This guide contains
resources to help you
find ways of increasing
the activity in your life.
*www.ic.nhs.uk
Contents
f Get moving
f Gardening
f Walking
f Yoga
f Fuel yourself
f Foods to make you feel great
f Hydration
f Active children
f Step it up
f
f
f
f
f
f
Dancing
Swimming
Cycling
Racket sports
Running
Get fit your way
f Activity for all ages
Click on the button to go to the page you want.
Your guide to a more active lifestyle
These days our lives are less active than they used to be. Our
lifestyles have changed over the years meaning that we drive
more, we use machines for many activities such as washing and
entertainment and most people have jobs which involve little
physical activity. A less active lifestyle means it’s important for
us to think about finding activities we enjoy and be conscious of
how we can fit more activity into our lives.
A little activity
can go a long
way
Get moving
Gardening
A little activity can
go a long way
Walking
Being active doesn't have to mean joining a gym
or joining an exercise class: we can all build extra
activity into our everyday lives. It’s easy to find
ways to walk more or drive less or simply choose
to take the stairs rather than the lift.
All that is required is a moderate level of activity
which gets you warm, slightly breathless and
gets your heart beating a little faster than
normal. Every little really does help, and the
recommended 30 minutes of moderate activity
at least five times a week can be done in two or
three 10 to 15 minute blocks, rather than all at
once. You may need to do more than 30 minutes
if actively trying to lose weight.
Yoga
Step it up
Dancing
Swimming
Why get active?
There are many benefits to being physically active.
Such as:
■ Maintaining a healthy weight
■ Reducing your risk of heart disease
■ Reducing your risk for type 2 diabetes
■ Reducing your risk of some cancers
■ Strengthening your bones and muscles
■ Improving your mental health and mood
■ Increase your chances of living longer
■ Having more energy
■ Being able to sleep better
■ Keeping flexible
■ Feeling more relaxed
Increase the activity in your life
Adopting a more active lifestyle can be as simple
as doing daily tasks more energetically, or making
small changes to your routine.
Here are just a few suggestions:
At home
■ Walk the children or grandchildren to school,
then jog home.
■ Push the mower with extra vigour.
■ Speed up the housework – vacuum harder
and faster until you’re warm.
■ Put on some music for a ten minute dance.
■ Apply some real elbow grease when cleaning
the car.
■ Spend some time gardening.
■ Replace half an hour of TV with a brisk walk
around the block.
Cycling
At work
■ Park further away from the office or get off the
bus a stop early and walk the rest of the way.
■ Use the stairs rather than the lift.
■ Don’t pick up the phone, walk to see a colleague.
■ Use your lunch hour to take a brisk walk.
■ Consider cycling to and from work.
■ Drink more water, the trip to the water cooler
to refill counts as activity.
Out and about
■ Leave the car at home for short journeys
and cycle or walk instead.
■ Get off the bus a stop earlier, or get on
a stop later.
■ Park at the far end of the supermarket
car park, or walk to the shops.
■ Join in with your children’s/grandchildren’s
games.
■ Jog and walk the dog - jog ten paces, then
walk ten.
■ Join an exercise class at your community centre.
Read on to discover some light
activities that will get you moving
and keep you healthy...
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Get moving
Gardening
It takes at least 30 minutes several days a week,
to really receive any health benefits from
gardening. However researchers are now saying
that you can break those 30 minutes up into
shorter active periods throughout the day.
As long as each activity lasts at least 8 minutes
and is of moderate intensity, when you total them
up to 30 minutes per day, you’ll reap the same
rewards as if you had been gardening for half an
hour straight.
Walking
Yoga
Step it up
So you can do a little weeding in the cool of the
morning and go back out to the garden in the
evening to prune and trim.
Garden workout
Is the thought of the gym getting
you down? Have your trainers been
sat in the same place for over a
year? Then it may be reassuring to
know that by doing just a few hours
of gardening on a regular basis you
will be exercising your whole body
and it will count towards your
weekly activity.
While working in the garden, you are using all
the major muscle groups: legs, buttocks, arms,
shoulders, neck, back and abdomen. By using
these muscles you’re helping to build strength
and burn calories at the same time.
Gardening benefits
Gardening has a number of advantages that make
it a great form of exercise. Reaching for weeds,
bending to plant and extending a rake are all
different types of stretches that you may not
realise you’re doing but are great for keeping
yourself flexible.
Lifting bags of mulch and pushing wheelbarrows can
also help to keep your bones and joints healthy.
30 minutes of gardening can help:
■ Increase flexibility
■ Strengthen joints
■ Decrease blood pressure and cholesterol levels
■ Lower your risk of diabetes
■ Slow osteoporosis
f Step it up
■ Take it slow. Whatever your shape, slightly
different muscle activity can still have an effect
on your body. This can be especially true when
doing a lot of planting and cleaning up both at
the beginning of the season and in the Autumn.
If you do experience muscle pain and it
continues to last longer than two days or is
starting to get worse then speak to your GP.
■ Wear the right clothing. Ensure your clothing
fits properly, the wrong clothing can restrict
your movement. By wearing supportive
footwear you can help prevent foot, ankle,
knee, hip and lower back pain.
■ Eat well and stay hydrated. By eating a well
balanced diet you can gain the energy needed
for your activity and allow for a healthy weight
loss. Be sure to take in plenty of fluids after
any activity, especially when outdoors.
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Safe lifting
When working in the garden you need to ensure
you’re lifting properly, by using your legs. Vary your
tasks and your movements and make use of the
major muscle groups, to get the most benefit.
f Fuel yourself
Swimming
Cycling
Getting started
f
f Get moving
Dancing
f Active children
Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Garden workout continued
Gardening
Aches and pains aren’t necessarily a sign of
a good workout. Your muscles may feel tired, but
they shouldn’t hurt unless you’re using muscles
you haven’t worked in a while or you’re using
them wrong.
Have a look at the following tips when lifting and
moving around the garden:
■ Keep the load as close to your body as possible
■ Keep the heaviest side of the load closest to
your body
■ When pulling or pushing, use your body weight
to move the load – if possible, let the
momentum of the load do some of the work
e.g. when pushing a wheelbarrow
■ When pulling, keep your back straight and your
arms as close to your body centre line as
possible
■ Avoid twisting your body when turning
■ Lift your head first – your back then straightens
automatically
■ Grip the load with your palms, rather than just
your fingers. If you need to change your grip,
rest the load first
Stretch out
Gardening is like any other form of exercise, so
you need to ensure you warm up and stretch
beforehand. Gardening is usually a seasonal
activity so if you haven’t been out for a while it
is especially important you prepare your body for
the activity ahead.
The most common gardening injuries are back
strain and knee pain. Some easy stretching will go
a long way toward lessening both of these. Have a
look at three easy stretches you can do at home:
■ Back: Lie on the floor, pull your knees into your
chest and wrap your arms around them. Hold
that position for a minute, relax and repeat two
more times.
Walking
Yoga
Step it up
Dancing
■ Shoulders: Hold a towel over your head. Bring
the towel behind your head, with one hand and
lower the other hand to below shoulder height.
Hold and gently pull on the towel. Switch sides
and repeat.
Swimming
■ Legs: Brace yourself on a counter top and push
away stretching one leg behind you and then
the other.
Cycling
Racket
sports
Gardening may not be enough exercise to replace your daily run or swim but it’s good to
know you’re benefitting your health and keeping your body active whilst doing something
you enjoy. Always check with your doctor first if you feel unsure about how much exercise
you should be doing. Make sure you incorporate a little stretching before and after
gardening and take things slowly in extreme heat.
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Get moving
Gardening
■ Take a quick walk on your lunch break, as long
as it gets your heart rate rising you're still
gaining the benefits
■ Use the stairs instead of the lift
■ Walk the children to school
■ Organise a regular walk with a friend
■ Consider joining a local walking group
Walking
Yoga
Have a goal
Walk the walk
Walking is one of the simplest forms
of exercise and probably the easiest
to incorporate into your everyday life.
Walking is ideal for people of all ages and
fitness levels that are keen to get more
active, lose weight and stay healthy.
Why should I walk?
Regular walking has been shown to reduce the
risk of chronic illnesses and improve your overall
wellbeing. Take a look at some of the reasons why
walking will benefit you:
■ It will help you gain more energy
■ Your stress levels will be reduced which will
also help you sleep
■ It will improve your heart’s health and reduce
your blood pressure
■ You will be able to manage your weight
■ It will reduce the risk of a number of cancers
■ It will reduce the risk of Type 2 diabetes
Get into the habit
The best way to get active is to introduce walking
into your everyday life. Try and make it a habit and
see how walking can work for you.
■ Leave the car at home and walk to work instead
■ Get off the bus a few stops early and walk the
rest of the way
f Get moving
f Step it up
Try to walk 10,000 steps a day. Most of us walk
between 3,000 and 4,000 steps a day anyway, so
reaching 10,000 isn't as frightening as it might
sound. Try walking fast for a couple of minutes
and see how you feel. You’ll be able to increase
this over time and if you do feel ready to walk a
little faster after a few minutes then pick up the
pace. Try using a pedometer to work out your
average daily steps, these are a fun way for you to
keep track and you can challenge yourself by
setting goals for the week.
Ready, set, go
Step it up
Dancing
Swimming
Cycling
Begin every walk slowly, by doing so you can build
up your walking regime over time and see what
works well for you. To gain the benefits from
walking you need to do moderate-intensity aerobic
activity, this means your pace should be faster than
a stroll. This type of activity will raise your heart
rate and you should break a sweat. A good way to
test yourself is to see if you’re still able to talk
during the activity but struggle to sing a song.
Gradually lessen your pace when nearing the end of
your walk. This will allow your body to cool down
slowly and by finishing with a few gentle stretches
you’ll also help improve your body’s flexibility.
Racket
sports
Running
Get fit
your way
Top tips on walking techniques
■ Avoid over striding. This will slow you down and
you’ll be unable to walk as far due to tiredness
■ Walk heel to toe and not flatfooted to increase
speed
■ Roll the foot forward over the centre of your foot
■ Push off the ground with your toes
■ Your waist should twist. Restricted hip
movement will slow you down
■ Keep your shoulders and neck relaxed. Head
should be upright, eyes looking forward
■ Keep your elbows at 90˚ and your hands relaxed
■ Speed up your arm swing to increase your
speed and your legs will follow
f
f Fuel yourself
f Active children
Fuel
yourself
Foods to
make you
feel great
Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Get moving
Gardening
Mindful exercise
Yoga is a form of exercise that
focuses on strength, flexibility and
breathing to boost physical and
mental wellbeing. The two main
components of yoga are posture
and breathing. Just about anyone
can practice yoga, from children
all the way up to the elderly and it
is now popular in leisure centres,
health clubs, schools, hospitals
and surgeries.
What are the health benefits
to yoga?
Most studies suggest that yoga is a safe and
effective way to improve physical activity,
especially strength, flexibility and balance.
There's some evidence that regular yoga practice
is beneficial for people with high blood pressure
and heart disease.
Take a look at some of the physical benefits:
■ Flexibility: Stretching your body in new ways
will help it to become more flexible by working
muscles and joints that you wouldn’t normally
use. Over time, you can expect to gain flexibility
in your hamstrings, back, shoulders, and hips.
f Get moving
f Step it up
■ Strength: Many yoga poses require you to
support the weight of your own body in new
ways, including balancing on one leg or
supporting yourself with your arms. Some
exercises require you to move slowly in and
out of poses, which helps to increase strength.
■ Muscle tone: As a result of getting stronger,
overtime you will begin to see increased
muscle tone.
■ Pain prevention: Increased flexibility and
strength can help prevent the causes of some
types of back pain. Yoga can improve your
alignment, both in and out of class, which
can help prevent many other types of pain
and tightness.
■ Better breathing: Most of us breathe very
shallowly into the lungs and don't give much
thought to how we breathe. Yoga breathing
exercises focus the attention on the breath
and teach us how we can use our lungs more
effectively, which benefits the entire body.
Certain types of breathing can also help clear
the nasal passages and even calm the central
nervous system, which has both physical and
mental benefits.
Take a look at some of the mental benefits:
■ Mental calmness: Concentrating so intently
on what your body is doing has the effect
of bringing a calmness to your mind. Yoga
also introduces you to meditation techniques,
such as watching how you breathe and
disengagement from your thoughts, which
help calm the mind.
■ Stress reduction: Physical activity is good for
relieving stress, and this is particularly true
of yoga. Due to the concentration required,
your daily troubles, both large and small, have
been said to melt away during the time you’re
doing yoga. This can help provide a break from
your concerns, as well as helping put things
into perspective. The emphasis yoga places
on being in the moment can also help relieve
stress, as you learn not to dwell on past
events or anticipate the future.
■ Body awareness: Doing yoga will give you an
increased awareness of your own body. You
often need to make small, subtle movements
to improve your alignment. Over time, this will
increase your level of comfort and can lead to
improved posture and greater self-confidence.
f
f Fuel yourself
f Active children
Walking
Yoga
Step it up
Dancing
Swimming
Cycling
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Mindful exercise continued
Gardening
Am I flexible enough to do yoga?
Yoga is not to show off how flexible you are, but
rather to become more flexible over time while
enjoying the health benefits. Yoga is not like
gymnastics, where you’re competing over flexibility
but will help improve your suppleness and help
you go beyond your normal range of movement.
The aim is for you to feel more comfortable during
normal daily activity. The exercise is personal to
you and adapts to your individual needs.
What style of yoga should I do?
There are different styles of yoga to suit different
fitness levels and flexibility. Hatha and Iyengar
are suitable for beginners. Some styles are
more vigorous than others and some may have
a different area of emphasis, such as posture
or breathing. No style is necessarily better or more
authentic than any other and you’ll find that many
yoga teachers develop their own practice by
studying more than one style. The key is to
choose a class appropriate to your own style
and fitness level.
Top tips for beginners
Have a look at some of the following tips to
ensure you get the most from your first yoga
experience:
■ Familiarise yourself with some beginners' yoga
poses before you take your first class
■ Find a good teacher and let them know you’re
a beginner
■ Look at some yoga etiquette before you start
so you feel comfortable entering an unfamiliar
situation
■ Ensure you’re wearing comfortable clothing your body will stretch in lots of different
directions so you don’t want any restrictions
■ Don’t have a big meal right before the class.
Try eating lightly a few hours before the
class starts
■ Try to not drink water during the class, but
have some with you for before and after
■ Look around and follow what other people
are doing, especially if the teacher doesn’t
demonstrate every pose. However, keep in
mind that you may be looking at more
advanced students, so don’t always compare
yourself to them
■ Ask the teacher for help if you need it.
The chances are someone else is thinking
exactly the same thing
■ Be aware of the space around you. Classes
can get busy so ensure you have enough
space in case you, or others, lose their balance
■ Have a sense of humour! Yoga is a quiet,
focused activity, but we don’t need to take
ourselves too seriously. Have fun while
gaining the health benefits.
If you’re unsure about an existing
health condition check with your
GP to find out if there are any
movements to avoid.
Walking
Yoga
Step it up
Dancing
Swimming
Cycling
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Step it up
Gardening
Step it up
Walking
There are many ways to incorporate more
vigorous activity into your life. The key is to
find the right exercise for you. If it’s fun, you
are more likely to stay motivated.
There are numerous types of activities out there but
here are just a few that you could easily get into:
Yoga
Dancing
Step it up
Dancing is a fun and sociable activity, with
different styles and levels, so there's something
to suit all ages and abilities.
Dancing
Swimming
Swimming is good all-round exercise, and is ideal
for people who may find more rigorous exercise
difficult such as pregnant women and older people.
Swimming
Running
Cycling
Getting around by bike is a simple way to get your
30 minutes a day and can be built into your daily life.
Running is one of the best types of exercise you
can do for your heart, your body and to burn extra
calories. It's also one of the cheapest activities.
Cycling
Read on to find out more about
these activities…
Racket
sports
Racket sports
There are several to choose from, depending on
your level of fitness and skill.
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Step it up
Gardening
One of the best things about dancing is that while
you’re having fun moving to music and meeting
new people, you’re getting all the health benefits
of a good workout.
Walking
Getting started
Yoga
■ Find a dance class. See if your local college,
social club or leisure centre runs classes.
Most accredited dance schools hold beginners
courses and welcome people with disabilities.
It's worth trying a few different classes until
you find the right one for you.
Let’s dance
Dance is the UK’s fastest growing
art form. More than 4.8 million
people regularly attend community
dance groups each year in England
alone. Many people think they can't
dance because they have poor
coordination, but anyone can dance.
The main purpose is to enjoy
moving to music, so dancing is
suitable for people of all ages,
shapes and sizes.
Why dance?
Dancing is largely an aerobic activity that improves
the condition of the heart and lungs, as well as
testing your balance. To dance for any length of
time also requires muscular endurance and fitness.
As with most activities, it's a matter of starting
gently and building up to the right level of activity.
Regular dancing is great for losing weight,
maintaining strong bones, improving posture and
muscle strength, increasing balance and coordination and beating stress. It’s also a brilliant
form of exercise for both adults and children.
■ Wear comfortable clothing. Your clothing
should give you freedom of movement and your
shoes should be comfortable and appropriate
to the dance style. Some classes, such as
ballet, tap or jazz, may require specialist
footwear depending on your level. Avoid
wearing jewellery, such as earrings, rings and
necklaces, which can scratch you or get caught
in clothing.
f Step it up
Dancing
Swimming
Cycling
Choose your style
These are just some of the most popular dance
styles taught throughout the UK.
■ Ceroc
Ceroc is a simplified version of jive and quite
similar to swing but without the complicated
footwork.
■ Street dance
Street dance describes urban dance styles that
evolved in the street, school yards and
nightclubs, including hip-hop, popping, locking,
krumping and breaking.
■ Ballet
Today there are three main forms of ballet:
classical, neoclassical and contemporary.
Ballet’s conventional steps, grace and fluidity
of movement are a great foundation for dance
in general.
■ Contemporary
Unlike dances such as ballet, contemporary
dance is not associated with specific
techniques. In contemporary dance, people
attempt to explore the natural energy and
emotions of their bodies to produce dances
that are often very personal.
f
f Get moving
Step it up
f Fuel yourself
f Active children
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Let’s dance continued
Gardening
■ Salsa
Salsa dancing is a fun form of partner dancing,
incorporating Afro-Caribbean and Latin styles
into simple and lively movements.. The basic
steps are easy to learn and you’ll salsa your
way across the dance floor before you know it.
■ Ballroom
Ballroom dancing has made a comeback in
recent years. There are many styles of
ballroom dancing from around the world, such
as the waltz, tango and foxtrot, and each has
specific step patterns.
■ Zumba
Zumba is a popular fitness programme inspired
by Latin dance. The word "Zumba" comes from
a Colombian word that means to move fast and
have fun. Zumba is aerobic dancing that is
great fun and easy to learn.
■ Modern jazz
Jazz dancing is energetic and fun, consisting
of unique moves, fancy footwork, big leaps and
quick turns. Jazz dance offers a full body
workout, developing dance ability, flexibility,
strength and rhythm.
Walking
Yoga
Step it up
Dancing
Swimming
Cycling
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Step it up
Gardening
Swimming is also a great way to keep your weight
under control. A 60kg (9 stone) person can burn
240 calories in 30 minutes by doing a slow crawl.
A 30-minute session of moderate to vigorousintensity aerobic activity at the pool on one or
more days a week will count towards your
recommended weekly activity.
Walking
Yoga
Can’t swim, won’t swim
Step it up
If you’re afraid of the water or struggle when you
get to a certain depth don’t panic, start by
building your confidence in the water. The more
confidence you have in the water the stronger
swimmer you’ll become.
Dive into
better health
Swimming is a fantastic form of
exercise, whatever your age or
ability. It's ideal if you want to
become more active and stay
healthy, and is a great work out
for your whole body. If you can’t
swim, taking lessons or teaching
yourself are excellent ways to help
you enjoy the activity and it may
one day help save a life. It’s never
too late to learn.
The best place to practice is your local pool. Ask
about the different times the pool is open and
when the busy period may be. If you want to take
it slow then try and avoid the rush so you can
swim at your own pace.
Most pools offer a range of classes. These may
be single sex classes or beginner’s lessons,
parent and toddler groups or classes to suit
different age groups.
All of these will focus on improving your technique
in the water and building your confidence.
If you’re unsure about starting swimming
lessons, ask if you can watch a class or two to get
a better idea if it's for you, or ask to speak with
one of the teachers.
Take a look at some of the huge benefits to
regularly taking a dip:
■ It can reduce the risk of chronic illnesses, such
as heart disease, type 2 diabetes and stroke
■ It can boost your mood
■ It will help increase your energy levels
■ It can help with joint or muscular problems
■ It can help improve your strength, flexibility and
balance
■ You can swim what ever your age or ability
f Get moving
f Step it up
Swimming
Cycling
Racket
sports
Running
For most people, swimming is a safe and effective
form of exercise. If you’re worried about an existing
health condition, see your GP before you start.
Get fit
your way
Getting started
Swimwear is all you need! Make sure you choose
swimwear that is comfortable and well fitted.
Why should I swim?
Dancing
Most pools allow you to wear whatever swimwear
you like, within reason, such as leggings or a
close-fitting, long-sleeved T-shirt. So there’s no
need to feel body conscious.
It’s a good idea to wear a pair of goggles when
swimming to avoid the chlorine irritating your
eyes. It’s also a great way to build your
confidence when swimming under water to
see where you’re going.
f
f Fuel yourself
f Active children
Fuel
yourself
Foods to
make you
feel great
Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Dive into better health continued
Gardening
Four techniques for you to try
Keep yourself motivated
Once you feel confident in the water you may want
to try different swimming techniques. By trying
one or more of the following you will be getting the
most from your workout by using all of those
different muscles and having fun at the same
time.
Once you’ve started swimming it’s just as
important to keep it up. Take a look at some of
the ways you can introduce swimming into your
everyday life:
Walking
■ Make it a habit. Try to set aside time every
week to go for a swim, before or after work or
on weekends. Plan it into your week so it
becomes a part of your schedule.
Yoga
■ Front Crawl. While one arm sweeps in the
water from an overhead position to the hips,
the other arm comes round from the hips to
the overhead position.
■ Breast Stroke. Both your arms move
simultaneously with short, semi-circular
movements underwater. Your legs also move
simultaneously which push out into a frog kick.
■ Butterfly Stroke. Once your arms are extended
they begin by doing an insweep, then an
outsweep which finish out of the water in your
original position. Your legs move up and down
simultaneously in a kick.
■ Back Stroke. On your back, one arm sweeps
underwater from an overhead position to the
hips, while the other arm comes round from
the hips to the overhead position. Your feet are
pointed and alternately kick upwards and
downwards.
■ Take the children. Swimming is a great way for
families to get active and have fun together.
The children will love playing around in the pool
whilst helping to keep themselves healthy.
■ Partner up. By swimming with a friend you can
motivate each other on the days you’re not so
keen to go. It’ll make swimming more fun for
the two of you and you won’t want to let each
other down.
■ Join a club. If you enjoy swimming and want to
get more involved, consider joining a club.
Clubs are a great way to socialise, improve
your swimming and make sure you’re regularly
active.
Step it up
Dancing
Swimming
Cycling
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Step it up
Gardening
On your bike!
Cycling is one of the easiest ways
to fit exercise into your daily routine
because it's a form of transport.
Regular cycling can help you lose
weight, get into shape, reduce
stress and improve your fitness.
Even though most of us own bikes there are an estimated 27 million
across the UK - we just don't use
them. Is it time to dust off the
cobwebs and get back on your bike?
Why cycle?
Aside from the many environmental and financial
positives, cycling is great exercise and has many
health benefits. Such as:
■ A healthy heart. A major study of more than
10,000 people found those who cycle at least
20 miles a week are half as likely to have
heart problems as those who don't cycle at all.
■ Weight control. Cycling burns about 300
calories an hour, so if you do it twice a day, the
numbers soon add up. Cycling also accelerates
your metabolism for short periods of time, so
your body continues burning fat for a little while
even after you put your bike away.
■ Improves strength, stamina and
cardiovascular fitness. By combining cardio
fitness with all-over muscle work, you’ll end up
stronger and more energetic. You’ll look and
feel healthier and your body will use energy
more efficiently.
■ Improves balance, co-ordination and
concentration. Keeping your balance on a bike
works all the body’s major muscle groups. The
concentration needed to operate a bicycle can
help reduce mental stress and fatigue by
clearing your mind and giving you something
simple to devote all your attention to.
■ Strengthens bones and joints. Cycling is a lowimpact exercise that can be done even by
those with weak knees, sore backs, and other
aches and pains that might prevent more
strenuous exercises. Cycling stretches and
relaxes the tendons that hold the joints
together, and strengthens the cartilage that
pads the joints.
■ Promotes psychological wellbeing. Several
studies have shown that exercise helps reduce
stress, improves a general sense of wellbeing
and improves mental capacities.
f Step it up
For most people, cycling is a safe and effective
form of exercise. If you have any health concerns
or an existing medical problem, see your GP
before you start.
What type of bike?
For short journeys, any good working bike will
do. You might have an old 10-speed racer, a
shopping bike or a bargain mountain bike that
you could use.
If you’re buying a second-hand bike or you have
an old bike that’s been gathering dust, consider
having it serviced at a specialist bike shop to
ensure it’s roadworthy.
If you’re buying a new bike, there are many
models to choose from. Hybrids, road bikes
and mountain bikes are the most popular.
A specialist bike shop will advise you on the
correct frame size and help you select a bike
to suit your budget and the type of cycling you
want to do. There are also many bikes available
for people with disabilities.
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Cycling
Racket
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Before you start
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On your bike! continued
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Starting out
Staying motivated
If you haven’t cycled much before or you’re out
of the habit of cycling, find yourself a traffic-free
area to start off in, such as your local park.
Practise riding single-handed so you can make
hand signals, and get comfortable looking over
both shoulders to improve your visual awareness.
Learn to cycle with confidence. Organisations
such as Bikeability offer training schemes for
both children and adults, some of which are free.
If you’re just getting started, take it slowly
and increase your cycle rides gradually. Any
improvement on what you currently do is
beneficial.
■ Make it a habit
The easiest way to ensure you cycle regularly
is to use your bike as a means of everyday
transport. Work out your routes on websites
such as www.sustrans.org.uk or there are also
many smart phone apps available that can
help you find the least busy routes.
Safe cycling
■ Join a bike ride
From charity rides to park cycles, signing
up for a bike ride is a great way to stay
motivated and experience the great outdoors.
Cycle helmet
Wearing a cycling helmet can help prevent a head
injury if you fall from your bike.
It's important to wear a helmet that meets the
following criteria:
■ It is marked as meeting the British Standard
(BS EN 1078:1997).
■ It is a snug fit and positioned squarely on your
head. It should sit just above your eyebrows,
not tilted back or tipped forwards.
■ It is securely fastened by straps, which aren't
twisted, with only enough room for two fingers
between your chin and the strap.
It’s important to replace your helmet every five
years. Don't buy a second-hand helmet as it may
be damaged and may not protect you properly.
■ Mix it up
There are many wonderful places to cycle
in cities and the countryside. Cycling is an
ideal way for friends and families to explore
their neighbourhood and beyond. Sustrans
has free information packs about cycling in
your region.
■ Cycle to work
Commuting by bike is cheap, green and one
of the easiest ways to fit exercise into your
routine. Many local councils offer free local
cycling maps.
■ Cycle to school
Riding to school is a great way to get children
more active. Cycling has many benefits for
children such as improved health, confidence
and concentration. Parents may want to
accompany younger children, which makes it
a good way for grown-ups to get cycling too.
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Lights and reflectors
If you use your bike at night or when visibility is
poor, it is compulsory to have:
■ a white front light
■ a red rear light
■ a red rear reflector
■ amber/yellow pedal reflectors – front and back
on each pedal
Reflectors fitted to the front and the spokes will
also help you be seen.
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Did you know?
70 per cent of all car trips are less
than five miles.
Hydration
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f Get moving
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Active
children
Activity for
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What are racket sports?
Take a look at some of the most popular racket
sports and see which one could benefit you:
■ Tennis. Tennis is a fast-paced sport that
requires a combination of many different
aspects of fitness, making it a great all-round
workout. Tennis players perform the same few
movements over and over again, which helps
tone the thighs, buttocks, stomach and arms.
Tennis is a great sport for maintaining health,
fitness, strength and agility. It also has social
and psychological benefits and all you need
is a racket, tennis balls and trainers.
Reach for your racket
Racket sports have a great
reputation for fitness. They involve
a combination of skill, stamina,
strength, power and reaction while
also being great fun for all the
family.
Why should I play racket sports?
Racket sports can increase your general health
and fitness levels while also boosting your
immune system and your physical strength.
But such sports are not only about physical or
psychological wellbeing. They also help you to
get that much needed adrenalin rush. They give
you a great opportunity to get active while having
fun. Even if you have to slow down while playing
badminton with your children, you’ll still be adding
to your own skills and helping your children keep
healthy and active.
f Get moving
f Step it up
■ Badminton. Badminton can be an energetic
or light workout, depending on how you play
it. Either way, the entire body is used due to
the large range of movement the sport
demands, including leaps, lunges, twists, turns
and stretches.
Badminton is easy to learn. Most players
quickly gain enough skill to hit the shuttlecock
over the net and play a rally with a friend.
The shuttlecock is designed so that it will slow
down and float in the air. For this reason,
badminton is best played inside as the wind
can have quite an impact on the shuttlecock's
course. All you need to get started is a racket,
a shuttlecock and a net.
■ Squash. Regularly playing squash gives
excellent all round health benefits, particularly
for the heart and lungs. Squash can help build
strong muscles in the legs and buttocks. The
sport requires quick movements and lunges,
which help improve muscle tone.
All you need is a squash racket, some squash
balls and non-marking shoes. Most leisure
centres hire out rackets and balls.
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■ Table Tennis. Table tennis is a sport of
precision and fast reactions. It also has
many health benefits by working your heart and
lungs, reflexes and co-ordination. It
offers entertainment and good cardiovascular
exercise to players of different ages and
fitness levels. It’s also a great way to help
improve your hand-eye co-ordination, mental
alertness and speed of movement.
To get started you'll need a bat of your own
and a ball. Most leisure centres will have
table tennis facilities for you to have a go
and see if table tennis suits you.
Fuel
yourself
f
Active
children
f Fuel yourself
f Active children
Foods to
make you
feel great
Hydration
Activity for
all ages
A little activity
can go a long
way
Step it up
Gardening
On your marks…
Check yourself out
Before you start running you should see your
GP if you feel out of shape, or you're recovering
from injury, or worried about an existing
condition.
Shoes
The most important piece of equipment you'll
need is a quality pair of running shoes. You
should gradually wear in new running shoes and
change them every year or 500 miles.
Factors to consider when choosing a running
shoe:
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■ Foot shape - wide, normal or narrow
■ Mileage - distances run over a set period
■ Weight - larger runners may need more
support
Running
Swimming
■ Terrain - road, trail, cross country or a mixture
Running is one of the best types of
exercise you can do for your heart,
your body and to burn extra calories.
It's also one of the cheapest
activities - all you really need is a
good pair of shoes and a place to
run. Even though it isn't always easy
starting a running programme it is
possible for anyone, even a
complete beginner, to be able to run
distances with just a bit of planning
and a little motivation.
Why run?
Regular running can help reduce the risk of
chronic illnesses such as heart disease, type 2
diabetes and stroke. There is also evidence that it
may help increase bone density in some people,
which can help protect against osteoporosis.
Running is a great way to get in shape and control
your weight, as it burns more calories than any
other mainstream exercise.
It can also boost your mood and improve your self
confidence when you start to be able to run longer
distances.
■ Gender - ladies’ shoes have a different shape
Cycling
Most running shoe manufacturers produce several
basic models of shoe. There are six main groups:
1. Motion Control - stable and rigid, aimed at
heavy runners who overpronate.
2. Stability - stable with more flexibility and
cushioning, aimed at mild over pronators.
3. Cushioned - the main feature is comfort and
cushioning with less stability: aimed at neutral
runners.
4. Race Shoe - minimal stability and cushioning,
light and flexible for racing. Suits lightweight,
neutral runner.
5. Cross country - tough, water resistant outer
and large grips. Not suitable for road running.
6. Trail - a mixture of cross country and road shoe
for multi-terrain use.
Clothes
What you wear when running comes down to
comfort. A simple pair of shorts and a t-shirt will
be fine. It can be a good idea to buy clothes that
draw sweat away from the body such as Lycra.
Reflective clothing when running at night is a good
safety measure.
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f Get moving
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Racket
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Running
Get fit
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Fuel
yourself
Foods to
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Hydration
Active
children
Activity for
all ages
A little activity
can go a long
way
Running continued
Gardening
Get set…
Where and when?
Think about when you’re going to run. The best
way to ensure you stick with your running plan, is
to plan running into your daily routine. Perhaps get
up a little earlier and run first thing in the morning,
or even in your lunch break. If you have young
children to look after in the mornings, maybe you
could plan your run when they’re at nursery.
Decide where you'll run. If you're going outside,
try to find roads made of dirt or asphalt rather
than concrete, which is harder on the body. It can
be a good idea to vary your route to keep it
interesting. Planning your route first will mean that
you can concentrate on your running rather than
where you are going. There are many websites
that can help you do this, such as MapMyRun.
Have a plan
It is important to have a plan, particularly if you’re
a beginner or you’re returning to running after a
long gap. You should gradually build up your
fitness and stamina for example by including a mix
of running and walking for set periods of time.
Also have days of rest to reduce your chance of
injury and help repair and strengthen your running
muscles. Sites such as NHS Choices have some
good plan suggestions to help get you started.
Go!
Warm up and cool down
It’s essential to warm up properly before you
start. Five to ten minutes of brisk walking or
gentle jogging before you start will warm up your
muscles and help prevent injury. To cool down,
carry on running at an easier pace or walk for five
to ten minutes.
Stay safe
■ If you are running at dusk or during hours of
dark wear reflective clothing so you can be
seen by drivers or cyclists.
■ If you are running along a road run towards the
traffic so you can see the cars before they get
to you.
■ Stay alert and be aware of your surroundings.
Keep the volume low if you are listening to
music through ear-phones so you can hear cars
or people approaching.
■ Avoid unpopular areas, deserted or quiet
streets and poorly lit routes at night.
Hydration
Staying hydrated is critical to your running
performance and for preventing heat-related
illnesses. Dehydration may lead to fatigue,
headaches, decreased coordination, and muscle
cramping. Other heat-related illnesses, such as
heat exhaustion and heatstroke, have even more
serious consequences.
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Keep on running
It can be difficult to stay motivated to run on a
regular basis. Here are a few tips on staying
motivated:
■ Set yourself a goal. Setting realistic goals is
important for staying focused and motivated.
Training for a race, such as a 5K, or a charity
run is a one way to keep going and focus on an
end result.
■ Run with a friend. It can really help to have
someone about the same level of ability as you
to run with. You’ll encourage each other when
your motivation is down.
■ Keep a diary of your runs. Note down each run,
including your route, distance, time, weather
conditions and how you felt. That way,
whenever your motivation is flagging, you can
look back and be encouraged by how much
you’ve improved.
■ Keep it varied. Avoid boredom. Vary your
distances and routes. Or try different sorts of
running – road running, cross-country running,
fell running (running in the hills), or even on a
treadmill at the gym.
■ Join a club. A running club is the perfect way to
commit to running regularly. Clubs are also a
great way to find running partners to run with
outside of club sessions.
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Hydration
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f Get moving
f Step it up
f Fuel yourself
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Active
children
Activity for
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A little activity
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Step it up
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Interval training is more commonly adopted by
runners and cyclists but can be adapted to suit
many exercise forms. It’s great for beginners who
can change the length of the individual workout
sessions to suit their ability and then gradually
increase them as they progress.
Get fit your way
When it comes to exercise many of us are at a
loss as to how to achieve our goals or can’t help
but think that we’re just not fit enough to even get
started. That doesn’t have to be the case; there
are many different yet simple training plans.
Whether it’s to lose weight or simply to improve
our health and feel more confident, you just need
to find one to suit your needs.
Below are a few types of training methods that are
great for helping you to achieve your results and
reach your goals.
Improving cardiovascular fitness:
Interval Training
Interval training is a fantastic training method
used by many athletes in various sports, but it is
also useful for those new or returning to exercise.
Interval training comprises periods of highintensity work mixed with periods of low intensity
work. It is proven to be highly effective in
improving cardiovascular (aerobic) fitness.
Example
Step 1
Step 2
Step 3
Step 4
Step 5
5 minutes warm up
2 minutes higher intensity workout
1 minute lower intensity workout
Repeat steps 2 and 3 between
6 and 8 times
5 minutes cool down
Improving muscular endurance: Circuit Training
Circuit training has been around for years and
is widely acknowledged as being one of the
most effective training methods for improving
cardiovascular fitness, strength and muscular
endurance.
Typically, a circuit will consist of a series of
stations which target different parts of the body
and different energy systems. You systematically
work your way through the whole circuit, for
example, spending a minute at each station
before moving onto the next one. Rest periods
can vary depending on your ability.
There are many variations to a circuit and
attending a class run by a qualified instructor will
be the best way to experience it first hand. But,
if you don’t feel ready for this, you can build your
own circuit in your house. With the use of a chair
and a step you can build a circuit made up of
press-ups, squats, sit ups, step-ups, tricep-dips
and star jumps.
Improving strength: Resistance Training
Resistance training, or ‘weight training’ as it is
commonly called, involves lifting, pressing or
pulling against a resistance in the aim of
improving muscle strength and/or size. There
are many types of resistance training methods
out there, each with its own benefits depending on
what your specific goal is and how often you train.
Resistance training involves sets of repetitions.
The number of repetitions is the number of times
you lift the weight during each set.
Burning fat, losing weight and staying healthy
The most common reason people look to exercise
is for weight loss and management. The most
effective training method of exercise to lose
weight is still up for debate. However it is safe
to say that incorporating a mix of aerobic,
resistance and flexibility activities into your
weekly routine will help you improve your fitness
and aid with weight loss.
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Get fit
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Fuel
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Hydration
Active
children
Activity for
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A little activity
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Fuel yourself
Gardening
Energise your diet
Walking
Leading an active lifestyle can be very rewarding in
terms of health, but remember that a healthy diet
is just as important. Eating the right diet can also
have a big impact on the effects of any physical
activity. In order to get the best out of an active
lifestyle you must ensure that you are getting a
healthy and balanced diet.
If you often feel sluggish and lacking in energy
then your diet may not be sufficiently fueling
your body. Making small changes to your diet or
your eating patterns can boost your metabolism
and increase your energy levels.
Here are just a few suggestions of changes you
could make:
■ Include carbohydrates in your diet. Eat foods
made of whole grains such as whole wheat
bread and brown rice. Avoid sugary sources
of carbohydrates which merely provide
a temporary energy boost followed by
a sharp decline.
■ Incorporate lean meats into your diet. Meats
such as pork, beef, skinless chicken and
turkey provide nutrients that can help you feel
more alert.
■ Eat foods rich in fibre such as beans
and whole fruits and vegetables. Fibre
slows digestion and provides a steady
supply of energy.
■ Eat nuts that provide magnesium such as
cashews, almonds and hazelnuts.
■ Include foods that contain iron, such as
red meat, green vegetables, whole grain
breads, legumes and nuts.
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■ Eat breakfast every morning. Eat frequent
meals to stabilise your blood sugar and
energy levels.
■ Eat small meals and healthy snacks every
three to four hours. Snacks such as peanut
butter and whole grain crackers will boost
blood sugar and energy.
■ Drink lots of water and unsweetened
beverages to combat low energy levels.
Drink at least six to eight glasses of liquid
per day. Do not wait until you are thirsty to
hydrate. Fresh fruits and vegetables also
help hydrate the body.
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Fuel
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Foods to
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Hydration
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f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
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A little activity
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Foods to make
you feel great
If you are looking for a quick
energy boost, or an improvement
in your overall health and wellbeing,
increase your intake of these
foods which can help you feel
better than ever!
■ Blueberries. The ultimate immune-boosting
food, blueberries are rich in antioxidants.
■ Broccoli. Guards against cancer and is rich in
a wide range of antioxidants, vitamins C and E,
folate and iron.
■ Melons such as cantaloupe, honeydew, and
watermelon aren’t bursting with energising
vitamins and minerals. As 90% of their
weight is water, they fight fatigue by keeping
you hydrated.
■ Carrots. High in carotenes, known to boost the
immune system.
■ Lettuce and salad greens. Bitter varieties,
such as chicory and endive, stimulate the liver,
making them great detoxifiers. Most lettuces
contain valuable amounts of vitamins, minerals
and antioxidants.
■ Beetroot. Bursting with minerals and has
anticancer, anti-inflammatory, antioxidant,
immune boosting and detoxifying properties.
■ Brazil nuts. You only need to eat two or three a
day to benefit from their great combination of
immune boosting nutrients: vitamins E, B and
selenium.
■ Grapefruit. Has immune-boosting, antiseptic,
wound healing and anti-bacterial properties.
■ Garlic. Strengthens the heart and blood and
has anti-bacterial, anti-fungal and anti-viral
properties. Also thought to help lower blood
pressure. A key ingredient is allicin, which has
cancer-fighting potential.
■ Honey. A great natural source of carbohydrates
which provides strength and energy to our
bodies. It can also offer a boost to your
immune and digestive systems.
■ Cranberries. Best known for helping to prevent
and treat urinary tract infections, especially
cystitis in women. They have both anti-fungal
and antiviral properties.
■ Ginger. This stimulates the immune system
and circulation.
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Get fit
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Fuel
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Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Fuel yourself
Gardening
Symptoms of dehydration
■ Dry mouth
■ Sleepiness or fatigue
■ Extreme thirst
■ Headache
■ Confusion
■ Feeling dizzy or lightheaded
Serious dehydration can lead to cramps, chills and
confusion and even more severely disorientation
and weakness, which can result from decreased
blood flow to the brain and organs.
Prevention
Hydration
Staying hydrated is important for
general health and wellbeing, but
staying hydrated during exercise is
one of the most important things
you can do for your body. Not only
do you have more energy when
you're hydrated, your performance
improves and your workouts will feel
better. If your body is short on
fluids, your performance suffers,
you get tired faster and, in some
circumstances, you can end
up with cramps or heat exhaustion.
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The easiest way to avoid heat disorders such as
dehydration is to keep your body hydrated. This
means drinking fluids before, during and after
exercise. General guidelines for keeping hydrated
during exercise are as follows:
■ Drink about two glasses of water two hours
before your workout
■ Sip water throughout your workout, about eight
ounces (250 ml) every 15 minutes
■ Consider a sports drink if you're exercising for
more than an hour or you're working out in
extreme heat. A sports drink can help maintain
energy levels and its salt will improve
hydration. Be careful to select a sports drink
not an energy drink
■ Continue to drink water after your workout to
replace any fluids lost
■ If you're exercising for a long period of time,
weigh yourself before and after your workout
and drink two cups of water for every pound
(450 grams) of fluid you've lost
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Did you know?
Foods to
make you
feel great
Your brain is approximately 75-85% water and
that the slightest dehydration will affect your
concentration and short term memory.
Source: www.wateraid.org/uk
Hydration
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Active
children
Activity for
all ages
A little activity
can go a long
way
Active children
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Active children
Walking
When most adults think about exercise, they
imagine working out in the gym or lifting weights.
But for children, exercise means playing and being
physically active. Children exercise when they have
a sports class at school, football practice, or
gymnastics. They're also exercising when they're in
the playground, riding bikes, or playing tag.
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Why should children exercise?
Physical activity not only helps keep your children
healthy but it also has psychological and social
benefits too. Take a look at some of the reasons
why your children should get active:
■ It can help them to have stronger muscles
and bones
■ They will be less likely to become overweight
■ The risk of developing type 2 diabetes can be
reduced
■ It can help to lower blood pressure and blood
cholesterol levels
■ It will help to give your children a better outlook
on life
■ Physical and emotional challenges won’t seem
as difficult
■ It can help your children to sleep better
Suggested activities for you
and your children
For the family
■ Take a family walk. Even if this is just 20 or
30 minutes after dinner
■ Set your children tasks to earn their pocket
money such as mowing the lawn, raking the
leaves or sweeping the kitchen
■ Walk to and from school with your children. It’s
a great way for your child to experience being
outdoors and a chance for you to work out too
■ Rather than going out for the day why not buy
a frisbee or a ball and make up your own
games in the garden
Dancing
For the children
■ Games like hide and seek, tag, and hopscotch
don’t cost anything and encourage children to
run around
■ Get your children to organise a treasure hunt
with some friends around the garden. They’ll
be active while they’re setting the clues and
finding the treasure
■ Encourage your children to try a few afterschool sporting activities. If they enjoy an
activity, they’re much more likely to stick with it
■ Provide them with a box of equipment, such as
balls, hula hoops, skipping ropes, tennis
rackets, frisbees and roller skates. If you don’t
have space in the garden take your children to
a park with plenty of open space
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Set a challenge
Children love a challenge. By setting them a task
you can keep them focused and motivated while
improving their overall health and wellbeing.
Remember not to make things too hard and
always keep it fun. Some challenge ideas include:
■ How many times can you throw and catch a ball
between you without dropping it?
■ How many skips can you do in a minute?
■ How long can you balance on one leg?
■ How fast can you run 100 metres?
Fuel
yourself
Foods to
make you
feel great
Hydration
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Active
children
Activity for
all ages
A little activity
can go a long
way
Active children
Gardening
Activity for all ages
Walking
The below table gives suggestions on how much activity children and young people should take part in.
These activities are based around their age and stage of development.
Yoga
Suggested hours
Light activity
of activity per day
Babies
Toddlers
Children
under five
5 - 18 yrs
3 hours
3 hours
3 hours
1 hour
Energetic activity
䊏 Picking up and moving toys will
help improve their co-ordination
and develop the muscles in their
arms and hands
䊏 Reaching and grasping, pulling
and pushing
䊏 Kicking their legs, and moving
their head, body and limbs during
daily routines, and during
supervised floor play, including
tummy time
䊏 Swimming
䊏 Crawling
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
䊏
Standing up
Crawling
Moving around
Light playing
Walking at a slow pace
䊏 Moving around
䊏 Walking at a slow pace
䊏 Less energetic play
䊏
䊏
䊏
䊏
䊏
䊏
Walking to school
Playing in the playground
Skateboarding
Rollerblading
Walking the dog
Riding a bike on level
ground or with few hills
䊏 Pushing a lawn mower
Step it up
Dancing
Swimming
Skipping
Hopping
Running
Jumping
Using a climbing frame
Riding a bike or trike
Playing in water or swimming
Chasing games
Ball games
䊏 Active play (such as hide and
seek and stuck in the mud)
䊏 Fast walking
䊏 Riding a bike
䊏 Dancing
䊏 Swimming
䊏 Climbing
䊏 Skipping rope
䊏 Gymnastics
䊏 Ball games
䊏 Playing chase
䊏 Energetic dancing
䊏 Aerobics
䊏 Running
䊏 Gymnastics
䊏 Playing football
䊏 Martial arts such as karate
䊏 Riding a bike fast or on hills
f
f Get moving
f Step it up
f Fuel yourself
f Active children
Cycling
Racket
sports
Running
Get fit
your way
Fuel
yourself
Foods to
make you
feel great
Hydration
Active
children
Activity for
all ages
Sources and further information:
■ www.axappphealthcare.co.uk
■ www.nhs.uk/Livewell
AXA PPP healthcare is a trading style of AXA ICAS Limited
Registered Office: 5 Old Broad Street, London EC2N 1AD, United Kingdom.
Registered in England No. 2548573
© AXA PPP healthcare 2012. All rights reserved.
Information is accurate at the time of writing. PB44371/07.12