One You physical activity

What we do

You can be confident that just by putting one foot in front of the other, you’re on your way to being a healthier YOU.

Exercise can:

• improve your sleep
• clear your mind
• boost your energy
• help with back or joint pain

Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.

How much exercise should I do?

To stay fit and healthy you should get at least 150 minutes of moderate physical activity a week, that’s 20 to 30 minutes a day. Recommendations do vary for different age groups, for those who have just had a baby or for people with a disability.

Where do I start?

There are loads of ways to get active. Take the stairs, do some gardening or wash the car. Get up and dance or try stepping on-the-spot during advert breaks. Try a walk - it will boost your energy, lift your mood and make everyday activities easier. Download the Active 10 app to help you fit in a brisk 10-minute walk into your day.

Get a friend to join you and you will increase your emotional wellbeing at the same time.

Once you start achieving things you will want to do more. Reward yourself for reaching your goal. Think of exercise as time focusing on you and the chance to try something new.

Working out at home or getting out in your local neighbourhood is free.  Download the Couch to 5k app if you want to start running.

If you're living with a long-term health condition or a disability, there's some great advice on the We Are Undefeatable website.

Want to exercise at home?

The One You Kent Weight Loss and Cardiac Rehab teams have put together a useful guide to getting more active at home. You can find the Let’s Get Moving booklet and activity plan to help organise your weekly activity. You can also watch demonstrations of the exercises from the booklet on our Let’s Get Moving playlist.

As with any activity that you participate in, you must be aware of your own health and physical condition and that injuries can occur. Please consult your GP, a health professional or fitness instructor for advice if you are unsure about exercising with any health conditions you may have and they can advise on what is most suitable for you.

For more tips and advice on getting active in and around your home, visit Sports England's Join The Movement campaign. They have a range of exercise platforms to help you get or keep fit.

You can also try the Everyday Active website which is great for anyone looking to be more active in Kent. You can explore the different types of activities on offer, use the activity finder or read some inspiring stories or top tips on the blog. You can also create an account to plan weekly activities and monitor your progress.

If you are recovering from COVID-19, Moving Medicine have produced a series of handy tips to help you start recovering your strength and fitness. Please consult your GP, a health professional or fitness instructor for advice if you are unsure about exercising with any health conditions you may have and they can advise on what is most suitable for you.

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