Ways to move more

A lady doing yoga

How to get started

The important thing to remember is to start slowly and build up and find something that you enjoy doing.

Remember that being active, such as a brisk, daily walk can give your body a boost, lift your mood, improve your sleep, and make you feel connected and happier.

Try the tools, tips and links below to move more every day.

And however you choose to be more active you should be proud of yourself for taking a positive step.

overweight lady walking
lady chatting to coctor

Exercising safely

You don’t need a doctor to tell you that exercise is essential for a healthy life.

But if you don’t already exercise, your doctor may need to advise you if it’s safe to start.

Most people can safely take up walking and gentle exercise, but it’s best to check with your doctor before starting if:


  • You are extremely unsteady on your feet
  • You have dizzy spells or take a medicine that makes you feel dizzy or drowsy
  • You have a chronic or unstable health condition, such as heart disease (or several risk factors for heart disease), asthma or another respiratory ailment, high blood pressure, osteoporosis, or diabetes.
  • It is important to note that strenuous exercise is not advisable for those with symptoms of infection, particularly with a fever.

How active should I be?

Children (under 5 years)
Children and young people (5 to 18 years)
Exercise (adults 19 to 64 years)
Older adults (65 years and over)

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.

Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life.

Move more, sit less

Inactivity is described by the Department of Health and Social Care as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.

Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down.

couch to 5k app logo

Couch to 5K

A running programme for absolute beginners, Couch to 5K has helped millions of people like you start running.

The app:

  • has a choice of 5 trainers to motivate you
  • works with your music player
  • tracks your runs
  • connects you with other Couch to 5K runners

Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.

Download the Couch to 5K App below:


Get the Couch to 5K app on Google Play
Download the Couch to 5K app on the App store
active 10 app logo

Active 10

The Active 10 app anonymously records every minute of walking you do. Just pop your phone in your pocket and away you go!

The app:

  • tracks your steps
  • helps you set goals
  • shows you your achievements
  • gives you tips to boost your activity

Did you know walking briskly, even for 1 minute, counts as exercise? What are you waiting for – take your first steps today!


Download the Active 10 App below

Get the Active 10 app on Google Play
Download the Active 10 app on the App store

parkrun in Suffolk

There are 26 weekly parkrun events in Suffolk

parkrun is a free, community event where you can walk, jog, run, volunteer, or spectate. parkrun is 5k and takes place every Saturday morning.

junior parkrun is 2k, dedicated to 4-14 year-olds and their families, every Sunday morning.

parkrun is positive, welcoming and inclusive, there is no time limit and no one finishes last.

Everyone is welcome to come along.

Click the link below to find out where your nearest parkrun event is.

Parkrun map

Watch a short video about parkrun in Suffolk made in 2022 for the 10 year anniversary

Walking and cycling routes in Suffolk


Discover Suffolk, Suffolk County Council’s guide to getting outdoors in Suffolk.

Enjoy a casual stroll, a long-distance ramble, a weekend family bike ride, or a cycling holiday.

From stunning coastlines and traditional countryside to beautiful heathland and sleepy villages, ancient woodland and country parks to historic estates and nature reserves, Suffolk really is the place to get outdoors.

2 older people walking on felixstowe prom

The Discover Suffolk team is also responsible for organising the annual Suffolk Walking Festival.

You can find out more on the Suffolk Walking Festival website, plus keep up to date with all the latest news about the festival by following it on Facebook.

Need help to be active? Find support local to you

If you wish to make a referral into the Feel Good Suffolk service, your Feel Good Suffolk Advisor can support you to access information contained on this website or community assistance local to you.

They can also advise you on the eligibility criteria for more intensive levels of support around managing a healthy weight, stopping smoking and being more active.