Your 30 Minutes Your Way

Sign up and pledge to spend 30 minutes a day being active, Your 30 minutes, Your way.


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Download an activity calendar to track your progress in July here:  #Your30MinutesYouWay – July calendar.

Your 30 minutes, Your way.

Get active however you want, whenever you want. It can be broken into bouts of 10 minutes, so you can squeeze it into your day however suits you. It’s important to have fun and enjoy the activities you take part in, because you will be more likely to keep it up!Fitness 1

There are lots of tips and tricks to build activity into your daily routine – take the stairs, have a standing meeting, walk around while doing your teeth. Little things can build up into 30 minutes. Your 30 minutes, your way! Try 10 minutes before work, 10 minutes in your lunch break and 10 minutes after work. Adults in England should aim to take part in at least 150 minutes of moderate intensity physical activity each week, according to the recommended physical activity guidelines for adults from the UK Chief Medical Officers. So start slowly, with just 10 minutes, and build up to 30 minutes. There are so many physical, social and mental wellbeing benefits so what’s stopping you becoming more physically active?

Did you know that walking briskly for 10 minutes counts as exercise? It’s as easy as that! Park further away from the supermarket, walk the kids to school, or walk to work. Go on a brisk walk at lunchtime, instead of sitting at your desk! Download the Active 10 walking tracker app to track your progress.

Benefits of brisk walking

Barriers exist for many people, so try to think of how to overcome them. Don’t know where to start? Check out the Active Directory and the Sportarray inclusive clubs list and try something new; or visit our Weston-Super-Mare Health Trainers , who offer one-to-one support to help reach personal goals, improve your health and wellbeing and advice on how to exercise more. Health-Trainers-320

Trying an activity with a friend can help to motivate you. Don’t have time? Try 10 minutes of activity at a time. The couch to 5k app is a great way to get into running.

With any physical activity, start slowly, and increase your time until 30 minutes feels comfortable. Then increase your intensity level. Set times and days when you are going to take part in physical activity and do the same each week. This can help you get into a routine, which you’ll be more likely to stick to. Set realistic goals. Start small and build up. Take the One You quiz to get a free personalised Health score.

Remember simple things do make a difference. It can be daunting but make sure you have fun.

Your 30 minutes, Your way.