30 minutes each day

Getting activity and movement into your day may be easier than you think.

Tips

  • Keep track. Jot down how many minutes you move for each day. Setting and achieving a target will keep you motivated.
  • Write it down. Make a note or list of why you want to move more, for example, I want to keep up with the kids / grandkids, or be able to meet up with a friend. Pop it somewhere easy to see to keep in mind why you’re making this change.
  • Get into a good habit. Set a reminder to get up and move every 30 minutes during the day, or try gentle stretches during TV ad breaks.
  • Lunchtime can be an opportunity. Wherever you are, set a time to take a break to unwind, stretch, or even fit in a gentle 10-minute stroll.
  • Team up. If you have family or friends who want to get more active, set yourselves a joint challenge. It’s a great reason to keep in touch with people and help each other stay on track.
  • Reward yourself. Set a goal and award. If you achieve 30 minutes of activity throughout the day you could reward yourself with a treat.
  • Shout about it. When you set yourself a challenge, tell family or friends about it. It will give you something to chat with them about and help to keep you motivated.

Tips from other Dudley residents

Here are some of the suggestions provided by people who completed the ‘How are you doing?’ questionnaire:

  • “Start going out for a walk each day. Start gradual, 15 minutes to start with and build up from there.”
  • “Go for early morning walks.”
  • “Armchair exercises and dancing.”
  • “One step at a time.”
  • “Instead of doing one big shop using the car do more frequent shopping trips and walk instead of using the car or public transport.”
  • “Walking the dog usually makes me feel better afterwards, even if I didn’t feel like going.”
  • “Use resistance exercises, no need for expensive equipment or gym membership.”
  • “Just do it!”
  • “Go for it!”

Finally, remember when you set yourself a goal or challenge it must be achievable, convenient and most importantly enjoyable