You can find some great ways to be active in everyday life and to build up your physical activity levels without joining a gym. These activities aim to make your heart beat faster and make you feel warmer. If you do something more energetic or for longer, you might feel a little out of breath but still be able to speak.
Find a local group to encourage daily movement
The physical aspects are the bits I had an influence over: I could change those. I’m doing more exercise, I’ve got a dog and have become much more active.
David, stroke survivor
How to be active in daily life:
- Put music on while you’re dusting at home, to get you moving around the room.
- Gardening tasks like weeding, digging and planting can build muscle strength and improve skills using hands and fingers.
- Walking is a great way to get moving. You can walk in your home or outdoors. Build up the distance at your own pace. Add walking into your day by getting off the bus a stop early or walking to the shops instead of driving. The NHS Active 10 app tracks all your walking on your phone and helps you set goals.
- Climbing stairs is a great way of getting your heart working, as well as strengthening muscles and providing some weight-bearing exercise which is important for your bones. When you’re out, try taking the stairs instead of a lift. Go up and down stairs in your home a few times every day or do step-ups on the bottom step.
The NHS has more information on exercise for wheelchair users and people with limited mobility
Tip: You do not have to carry on for a long time. A short burst of activity several times a day can be beneficial. This could mean two minutes, five minutes or 10 minutes at a time. Have a go and see what’s right for you. Aim to make it part of your regular routine and build it up gradually.
Tip: Use a fitness tracker on a smartwatch or phone. They can measure the steps you take, as well as your heart rate.