Get Active - Live Well
ADULTS AGED 19 - 64
How much physical activity do adults aged 19-64 years old need to do to keep healthy?
To be healthy, adults need to do two types of physical activity each week: aerobic and muscle-strengthening
activity. How much physical activity you need to do each week depends on your age.
To find out more, visit the NHS Live Well website.
A guide on how to get you started in physical activity can be found at this website
Get Fit for Free!
You don’t need expensive equipment or a trendy gym to get
more active. Find out more on the NHS Live Well website.
Start from scratch? Try walking
If you've been doing little or no exercise, or you have a particular health complaint, it's worth
making a gradual start and building up slowly so you always enjoy excercise.
• Start off walking, picking up speed gradually. The speed and duration of your walk will depend
• on your personal level of fitness, but a good guide is to begin walking for 15 minutes.
• Add five minutes to your walk every few sessions until you can manage 30 minutes.
• You know you are pushing yourself hard enough if the exercise
• makes you feel warm and slightly breathless.
• Build up to a brisk walk three to five times per week, keeping a record of how long
• you walk and how often can help - now you've got started set your own goals.
If you fancy some company on your walks visit the Walking for Health website.
What’s your style?
It's really important to find an activity that suits you. Do you like things organised or prefer
a more casual approach? Do you like to do things on your own or to be part of a group?
For you to consider:
Exercising alone - this is a good option if your busy schedule prevents you from planning a regular
time to be active every day. You will need to be self-motivated, or you may find yourself putting
off physical activity and never doing it!
Training buddy - you might find it easier to commit to a physical activity routine if you are
doing it with someone else, because you don’t want to let your training buddy down.
Team sports and group activity - organised activities offer the chance to widen your social circle.
Be prepared, though - training sessions and matches need regular commitment!
Mixing it up - some people like to combine two or three options. For example, you may choose to
exercise alone on two or three days of the week, and train with a buddy or participate in a team sport
on a couple of the other days. Variety is the spice of life after all - it will help keep you motivated!
What’s happening in York
Please visit the Sport and Fitness page for details for events in York.