Let’s Get Physical

What is physical activity?

Being physically active means sitting down less and moving our bodies more. Many people find that physical activity helps them maintain positive mental health.

This doesn’t have to mean running marathons or training every day at the gym. There are lots of different things you can do to be a bit more active. This page is designed to give you ideas and tips about getting started and information about choosing an activity and how much activity is healthy.

Apps for fitness support and motivation

Couch to 5k

The Body Coach

Geocaching

Go Jauntly

Seven: Home Workout & Exercise

Podcasts for fitness support and motivation

Walking is Fitness
Dave Paul

Run to the Top 
Claire Bartholic

The Busy Woman’s Guide to Fitness and Wellness
Alix Hubble

Getting physically active causes chemical changes in the brain which can positively alter mood, improve sleep and self-esteem. You will notice a boost in your mood and simulated endorphins after a short amount of exercise.

Doing something physical also releases cortisol which helps us manage stress. Being physically active gives your brain something to focus on and can be a positive coping strategy for difficult times.

Studies have shown that doing regular physical activity can reduce the likelihood of experiencing a period of depression. It can help with connecting with people; doing group or team activities can help you meet new and like-minded people, and make new friends.

Please remember though, that physical activity isn’t always helpful for everyone’s mental health. You may find that it is helpful at some times and not at others or that it doesn’t work for you. If you are feeling unwell, it can be really hard to get started and it can be frustrating when people tell you about the benefits of being more active.

If you are in a really bad place don’t be too hard on yourself if you can’t exercise. It can be easy to start feeling guilt or beat yourself up about not exercising, and this can start to contribute to feeling unwell. It is important to find a balance, and figure out what works best for you.

It tends to be easier if you choose an activity that you enjoy, and that fits into your daily life. If you force yourself to do something you don’t enjoy, you’re much less likely to keep it going and experience benefits to your mental health.

There are lots of different things you can try. You may find that different things work for you at different times, depending on how you’re feeling.

Activities at home

  • Try to sit less – if you spend lots of time sitting down, try to get up and move around a bit every hour.
  • Chair based exercises – if you have mobility problems, a physical condition, or find if difficult spending time out of a chair, the NHS website has activity routines you can try while sitting down.
  • Play an active computer game – there are a few different gaming consoles you could try which involve actively moving your body while playing computer games.
  • Do exercises or stretches at home – the NHS website has lots of different routines, or you could try an exercise DVD.
  • Do an online activity programme – there are lots of free, online exercise regimes designed for you to try at home.
  • Include more activity in your day-to-day routine – run up the stairs instead of walking, carry your bags of shopping in one at a time or do some gentle stretching while you watching TV.
  • Dance – put on some music while you’re cooking and dance around your kitchen or have a mini dance party with your friends or family.

Activities out and about

  • Walk a bit more – to work, to the shops, or to the end of the road and back.
  • Play a game in the park – frisbee, tag or a game of catch
  • Try a new sport, or join a team, group or exercise class – the Be Inspired website has lots of information about what different sports and activities are like, and how to get involved.
  • Find your local leisure centre – leisure centres have a range of sports facilities, such as badminton and tennis courts, and run exercise classes and groups, such as Zumba and aerobics. They often fell more inclusive than private gyms, and many have discount schemes and childcare facilities. Check out your local council website to find your nearest centre.
  • Try a dance class – from Zumba to swing, ballroom or dancercise, the NHS website has a directory of classes in your local area
  • Walking or running groups – Walking for Health, Ramblers and Run Together all organise free, inclusive local groups with trained volunteers.
  • Outdoor gyms – some local parks have free outdoor gym equipment you can use. You can try your local council website to find the location of any outdoor gyms near you.
  • Cycling – whether riding to the shops or to work, or going on long bike rides at the weekend, the Sustrans website has lots of ideas for routes and information about safe cycling to get you started.
  • Adventure gaming apps – some gaming apps are a great opportunity to explore outside.
  • A mindful sport, such as yoga, Pilates, tai-chi or Nordic walking – the NHS website has information about what these involve and how to find classes.
  • Swimming – use this online search tool to find your local pool, information about adult swim classes and water-based sports such as aqua aerobics, aqua Zumba, water polo and synchronised swimming, as well as pool exercises you can do on your own.