Getting more active
Be active as often as you can
Keeping physically active is important for our physical and mental wellbeing. It decreases the risk of getting heart disease, some types of cancer, depression, anxiety, dementia, and helps people to sleep and manage stress better and maintain a healthy weight. Regardless of your age or ability, there is a type of physical activity to suit everyone.
For children and young people being active helps develop a strong heart, and strong muscles and bones. See the 10 Minute Shake Up website (NHS) for lots of fun games that aim to get kids active.
For older people it especially helps with balance, co-ordination, maintaining muscle and bone strength and the flexibility of joints – which means you are less likely to have a fall. See our Falls prevention page.
Recommended physical activity levels
To stay fit and healthy, it's recommended you get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day. Moderate activity is when your heart rate and breathing are noticeably increased but you are still able to hold a conversation, you may sweat, and you can talk but can’t sing.
Being active every day helps you stay healthy. It’s easy to move more and doing something is better than nothing. Start small and build up gradually. Every 10 minutes of activity you do counts. Incorporating physical activity into everyday life makes it easier to maintain.
If you are not sure where to start why not visit the Better Health website and download the Active 10 app or, if you want to try something a little more strenuous, the Couch to 5K app.
Local support and information
Contact your local Wellbeing team for the latest information about current activity programmes and for advice and support about generally becoming more active.
The West Sussex County Council website provides lots of helpful information on local walking and cycling routes, as well as information about sustainable travel options.
Useful websites
- NHS Better Health website
- NHS 10 Minute Shake Up website
- 'We are undefeatable' website - support for getting more active when you are managing a long-term health condition.
- The NHS website
- This Girl Can website
Tick awareness
As you enjoy the outdoors this spring and summer, be aware of ticks.
Ticks can transmit microbes that cause infections such as Lyme disease and Tick-borne encephalitis. You could be exposed to ticks whenever you spend time outdoors, including when in your garden or the local park. The highest risk of exposure however is in grassy and wooded areas.
Ticks can be active all year round, but they are most active in the months of April to July, and sometimes later in the autumn.
Although not all tick bites result in disease, it is important to know how to avoid them and to act if you or your family gets bitten.
For more information on ticks, Lyme disease and Tick-borne encephalitis including tips on how to stay safe and where to report the ticks, visit the following:
- UK Health Security Agency (UKHSA) YouTube video
- UKHSA blog
- Tick Awareness leaflet on the UKHSA website - this leaflet may not be suitable for those using assistive technology (such as a screen reader). If you need a more accessible version, please email the UKHSA stating which format you need and which assistive technology you use.
- Reporting a tick - if you or a member of your family have been bitten by a tick, or you have removed a tick from an animal (pet or wildlife), you can report it through the UKHSA Tick Reporting form. This form may not be suitable for those using assistive technology. If you need a more accessible version, please email the UKHSA stating which format you need and which assistive technology you use.