Ever wondered how to get back in to a routine? Our health and fitness professionals are here to get you back on the road. Click here >>
Sports presenter Hayley McQueen and former Scottish rugby star Kenny Logan share their tips for staying fit and healthy with busy lifestyles. Click here >>
Visit Take life on for more tips and help on how to get, and stay healthy. Click here >>
Do you want to be more active but unsure how to start? These simple tips will get you moving in no time.Take it easy
Don't try and do too much at once - it's better to start slowly and build up gradually.
If you have any concerns at all about your health, talk to your doctor before you begin getting active. Try filling in our 'How Ready Are You?' questionnaire to ensure you get off to the best start.
Have an active day, most days
Here are a few easy ways to fit activity into your day.
- Ditch short car trips and walk wherever you can
- Walk to or from work – try and take a route that goes up a hill
- Take the stairs instead of using escalators or the lift
- At the supermarket, carry a basket rather than push a trolley
- Carry your recycling to the recycle station or bins rather than driving to them
- Waiting for a bus or train? Pace around instead of sitting still.
- Keep active at work too. Take regular breaks from your desk and go for a walk at lunchtime
Perhaps you have a friend or relative who'd also like to get more active? Why not do it together. Or you could create an activity group at work or join a class at your local leisure centre and make new friends at the same time.
Do something you enjoy
Getting fit isn't just good for you – but it can also be fun! Pick an activity you like doing and you'll get more out of it. For example, if you liked dancing when you were wee, why not take a class now?
Get active for free
You don't need any fancy equipment to get more active. There are lots of things you can do that don't cost a penny – like going for a walk. Jogging, cycling and playing football in the local park are free too.
If you plan to be more active, you'll want the kind of food that gives you energy across the whole day. A well balanced diet includes:
- lots of fruit and vegetables;
- cereals and wholegrain bread (think porridge!)
- along with moderate amounts of:
- milk, yoghurt and cheese
- fish, poultry, lean meat, eggs
- nuts and beans
- To find out more about eating well visit TakeLifeOn.
Alcohol can increase blood pressure, damage your heart muscles and lead to weight gain. Try to stick to sensible limits and keep at least a couple of days alcohol-free.
Before you start, you should try to warm up to loosen your muscles. Do this by slowly and gradually stretching the muscles you'll be using during your exercise.