Move more

It’s suprising how adding a small amount of physical activity to your daily routine can work wonders for both your physical and mental health.  Being more active can help boost your confidence and give you more energy, as well as helping to lift your mood, reduce stress, clear your head and help you sleep better.  It’s great for your long term health too, as it helps to reduce your risk of health issues like cancer, type 2 diabetes, heart disease, stroke, Alzheimer’s and other serious illnesses.

Even if you’re not keen on the idea of ‘exercise’, it’s often a lot easier than you first think.  There are lots of ways that you can fit being active into a busy routine, for example walking more and reducing the number of hours you spend sitting down (at work, watching TV or playing computer games) can help you become more active and feel good.

Legs and shoes

Join in feel good

Free local activities, special offers and motivational support to help you become more active.

Tips for being more active

Every little helps

Every little bit helps

It’s all too easy to start thinking about ‘going to the gym’, ‘running marathons’ and all that sort of stuff. But the truth is being active can be whatever you want it to be. As long as it gets your heart beating a bit faster and makes you breathe a bit harder, it counts. Walking, swimming, cycling and gardening – they all count!

Small steps

Start small

If you’re not very active at the moment, it’s easier to start small and build slowly – aim to do at least 10 minutes of activity where you can. Then try working towards doing 10 minutes or more 3 or 4 days a week. When you feel comfortable, work your way up to doing half an hour or more on 5 days each week (or 2 and a half hours across a week if you prefer). Children need to be more active – under 5s should be active for at least 3 hours every day and 5 to 18 year olds need at least one hour every day.

Know your doing enough

Knowing you're doing enough

A good way to see if you’re doing enough is to try and sing a song whilst you’re doing an activity – if you can talk but find it difficult to sing then you’re being active.

Walk more

Walk more

If you’re looking for a free, easy way to begin being more active, walking more is a great place to start. Walking lets you enjoy all the benefits of healthy aerobic exercise, without putting pressure on your joints or pushing yourself too hard. There’s also the added bonus that you can get a friend to come with you for a chat or have a little me time away from all stresses of modern life, and maybe take in some nice scenery too. This will help you to feel good!

Good habits

Good habits

Take the stairs instead of the lift or get on the bus a stop later or get off a stop earlier.  Make good habits part of your daily routine – whether walking part of your journey to work, to the shops, or to school or taking a 10 minute walk after your lunch to help digest your meal and keep you alert. It’s a good way to break up your day especially if you spend all day at home or sitting behind a desk. You will also be helping to reduce air pollution if you leave the car behind!

Find out more…

 You can find out more by visiting the following websites

Fit for me logo

Fit For Me

This is a local website offering free local activities, special offers and motivational support to help you become more active.

This Girl Can logo

This Girl Can Liverpool

This is a local website celebrating active women in the city sharing their stories and offering inspiration for you to become more active.

Change 4 life logo


A national campaign which aims to help families eat well, move more and live longer. Packed with 10 minute activities and ideas for getting kids moving more.

Livewire Liverpool

Health Trainers

Health Trainers work in local communities supporting people aged 16+ living in Liverpool to make healthier lifestyle choices. They can work with you to develop a plan to be more active, offering advice and motivational support.

Liverpool City Council logo

Exercise for Health

A 12 week GP referral programme for Liverpool residents to help you get more active and improve your health and any medical conditions you have.

Calderstones park image

Parks and leisure

Liverpool City Council’s parks and leisure services. Find out what’s available at your local leisure centre or park as well as other activities to help you get active, such as cycling and allotments.

healthy families logo

Healthy Families

An exciting 12 week course for families with children aged 3 to 17 who are overweight. The course helps families to lose weight, get more active and learn to cook healthy meals together.

Small changes feel good

See how small changes can help improve many areas of your life.