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General Tips

Walk more often. Whether it’s to the shops or just sticking your trainers on after dinner, walking can make a big difference to our physical and mental health.

Make being active part of your routine. Find a time that suits you and stick to it.

Find something you enjoy doing. Everyone likes different activities so whether it’s going for a swim, joining a spin class or just going outside and playing with the kids, do what suits you. If you don’t enjoy the activity, you are more likely to give it up.

Be realistic about what you want to achieve and what type of activity will suit you. There are lots of beginner friendly activities and when you are ready you can build up the intensity and frequency of your activity sessions gradually.

Get active with a friend. It’s always easier to take the first step in being active when you know everyone is there for the same reason. You are also more likely to keep going if you have made plans to meet your friend or when you have someone to motivate you.

If you can’t make you planned activity session, reschedule. By masking a commitment you are more likely to complete your session, if you leave it to chance, it is unlikely you will do it.

Taking the stairs instead of the lift or walking up escalators instead of standing still are quick easy way to increase your activity levels every day.

Doing housework is also a great way to move a bit more. Washing a car, helping in the garden, carrying the shopping or hovering can raise your heart rate enough to counts

Busy Parents

Decide when you can fit being active into your day and make part of your routine. You are more likely to stay active if you do at the same day/time every week.

Spread your activity out across the day. 10 minute bouts are an achievable way to get more active. Try short brisk walks or check out some 10 minute workouts.

Walking to and from school, work or even the shops helps build activity into your lifestyle and create habits for the whole family.

Be active together as a family. You can go to a local park, go swimming or even play in the street.

Find activities that you can take your kid(s) along to such as Fit for 2 classes at Glasgow Club or Buggy Walks in local parks.

If your kids attend a sports club or swimming lessons, that’s a great time for you to fit in some activity too. Activities like GoClub Games are on at the same time as adult fitness classes at Glasgow Club venues across the city.

Try exercising at home. There are lots of fitness DVDs and workouts on youtube that you can try. Alternatively check out these home based exercises.

Fit in a quick activity during your lunch break. You could go a walk or if you have a gym/community centre nearby, they may offer lunch time classes. You could also go for a quick swim or game of badminton.

Try some active travel by cycling or walking part, if not all, of your journey to work. Don’t worry if you don’t have a bike, Glasgow offer bikes for hire across the city. Click here for more information https://www.nextbike.co.uk/en/glasgow/

Families

If your kids see you being active, they are more likely be active themselves, so lead by example.

It is recommended that kids are active for a total of 60 minutes per day but this can be split in to shorter bouts of activity like 10 minutes of playground games or 30 minutes playing in a park.

Getting active together can be a fun way to spend time with your kids and help to get everyone more active. Activities such as Wee Play or Family Walks are a great place to start.

Make a splash in your local swimming pool whether it’s together as a family or just for the kids. There are 12 pools across Glasgow and swimming can cost as little as £1 per person.

Kids are more likely to do something they enjoy so why not ask them what they want to do. Simple things like running around and having fun is a great way for them to be active.

Instead of watching the TV or using a tablet, encourage children to go out and play with their friends or ride their bike. When the weather isn’t great they can collect leaves to draw around later or even play in the snow. 

Young People

Getting out and enjoying the fresh air either on your own or with friends is a fun, and free way to get active. You can walk to school, to the shops, to visit friends, or even try things like Couch to 5k jogging groups.

If being indoors is more your thing, many fitness classes and gyms welcome young people from age 12+. Glasgow Club’s FitClub JNR membership is especially designed for young people and even has designated classes such as Gym Skills.

Do something with your friends. You’re more likely to stay active if you can have a laugh with your friends at the same time.

Make being active part of your routine. Whether it’s joining a club, choosing to walk to school or getting off the bus a stop earlier, if we do something at the same time each day or week it will soon become a habit.

There are lots of fitness videos on Youtube but make sure you start off at a level that suits you, maybe try a beginner’s level workout. If you have a virtual assistant like “Alexa” or “Ok Google”, you can also ask them for workouts.

Helping out around the house is also a great way to move a bit more and put you in the good books with your parents/guardians. Washing a car, helping in the garden, carrying the shopping or hovering can raise your heart rate enough to counts towards being active.

Office Workers

Active travel such as walking or cycling to work is a great way to include activity in your daily routine, lots of work places even have cycle to work schemes. Don’t worry if you don’t have a bike, Glasgow also offer bikes for hire across the city. Click here for more information https://www.nextbike.co.uk/en/glasgow/

Try getting of the bus or train a stop earlier and walking the extra 10 mins or so. We should aim to be active 30 mins each day so those 10 mins will go a long way. If you have to drive to work, try parking further away and walk a bit more than usual.

Walking meetings are a great way to discuss work and get active at the same time. Make those 2 hour meetings more enjoyable by taking in some fresh air and enjoying Glasgow’s scenery.

Where possible try to stand up while talking on the telephone. By reducing the amount of time we sit, we can reduce our risk of heart disease.

Instead of picking up the phone or sending an email, walk over to someone’s desk to speak to them.

Taking the stairs instead of the lift or walking up escalators instead of standing still are quick easy way to increase your activity levels every day.

Fit in a quick activity, before or after work or even during your lunch break. You could go for a walk with colleagues or if you have a gym/community centre nearby, they may offer early morning or lunch time classes. You could also go for a quick swim or game of badminton.

Older Adults

Be active around the house – cooking, housework and walking while you're on the phone can help keep you mobile, although these activities won't count towards your weekly activity target.

Developing your strength and balance can help you stay independent longer and make the most of your golden years. Vitality exercise classes are great for keeping active and

Conservation groups are a way to get involved in improving your local environment and being active at the same time. Find out more about Green Gyms.

Walking is the easiest way to increase your activity levels. Walking with friends and neighbours or joining a walking group is a great way to socialise and can also give you extra motivation to be active.

Senior sports or fitness classes keep you motivated and can be fun, relieve stress and help you meet friends. Swimming, aqua aerobics and working out in water are ideal for older adults, because water reduces stress and strain on the body's joints. Glasgow Club also offer an ActivClub membership which includes swimming, Aqua Aerobics and other lower impact activities. There also easy exercise classes in community centres across Glasgow.

Heavy gardening – including pushing, bending, squatting, carrying, digging and shovelling – can provide a good workout.

Yoga is suitable for all ability levels. It combines a series of poses with breathing, and is good for building strength, flexibility and balance. Tai chi is an ancient Chinese art that builds strength, flexibility and balance through slow and controlled movements. Pilates focuses on stretching and strengthening the whole body to improve balance, muscle strength, flexibility and posture. Glasgow Club Mind and Body

Take up running – if you're just starting out, try our popular Couch to 5K running plan.

People with disabilities

If you have a disability the thought of increasing your activity levels could be even more daunting but there is help and support available to help you take the next step, whatever your challenge. Finding out what you enjoy and what suits your needs is key.

Disabled people are twice as likely to be inactive when compared to non-disabled people but the health benefits for increasing your physical activity are vast range of positive health outcomes for disabled adults

Increasing the amount of activity you do in a day can be easier that you think and can allow you to incorporate exercise into your daily routine. You could spread your activity out across the day in 10 minute bouts are an achievable way to get more active. Also talk to a health professional or ask an organisation for people with your disability can give personal support and guidance on what exercises are best for you.

If you are ready to increase your activity level there are some great tools available to assist and making that journey easier for you.

Walking is a fantastic way to do this, you can met a friend or join a join a walking group for some extra motivation

Cycling is an activity that can be adapted to suit your needs, from assisted cycles to hand-powered bikes. If wheels are your thing then try some of these great clubs and association, right here on our doorstep, www.freewheelnorth.org.uk/glasgow-green or British Cycling, the Handcycling Association, Companion Cycling and Race Running

Swimming is a non-weight bearing activity which can support you while you are exercising making swimming the perfect exercise if you have a physical disability. There are 11 pool across Glasgow, find one near you. www.glasgowlife.org.uk/sport/swimming.

Gyms and Fitness Classes are a flexible way to enjoy exercise. Making the most of the resources nearby is easier than ever before with Glasgow Clubs new ActivClub membership which includes disability sessions, swimming and other lower impact activities. From a low impact fitness class such as, easy exercise or classes to Body Attack there is a class to suit you. Find a Glasgow Club near you www.glasgowclub.org/Venues/Pages/Venues.aspx and check out the Activity Alliance’s AccessAble website for the venue access.

If running is up your street try our popular Couch to 5K running plan.

Adapted Sport presents an amazing opportunity if you have a disability, as it can be adapted and changed to suit the individual while still enjoying all of the benefits associated with sport both social and physical.

Glasgow Sport offer a variety of sports adapted to make them more disability-friendly such as football and swimming.

Boccia is a sport similar to bowls for athletes with a disability. It is totally inclusive and can be played by anyone regardless of age, gender, ability or disability. Boccia requires high levels of accuracy, concentration and tactical awareness as well as provides many physical, mental and social benefits