Ways to move more
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.
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
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:
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
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.
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.
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.
Useful links to help you become more active
Be active outside
It feels great to exercise outside…even in the colder months, just layer up and choose the best time to exercise outside.
Exercise at home
There are some excellent videos and resources to keep you active in and around your home, which we update regularly.
Activity for children and families
Getting kids moving and having fun has never been more important, and it all counts towards the 60 minutes of physical activity (including 30 minutes outside of school) they need every day.
Couch to fitness
Get active from the comfort of your own home with Couch to Fitness by Our Parks.
Being active with a disability
Find everything you need to know about becoming more physically active as a Disabled person on the Get Yourself Active website.
Being active with a long-term condition
Every move enables more. Find out how to get active whilst living with a health condition on the We Are Undefeatable website.
Pregnancy/post partum advice
The more active and fit you are during pregnancy, the easier it will be for you to adapt to your changing shape and weight gain. It will also help you to cope with labour.
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.
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