Become fitter and/or stronger

Two senior women dancing

You’ve suggested from your assessment that you believe that you need to be fitter and/or stronger to be able to be more active. This is a common thought amongst many people, but what we know is that moving just a little bit more can bring about health improvements and are the building blocks to doing much more. The biggest health increases are seen in those people who do virtually no activity, who build up to doing about 30 minutes of moderate activity a week.

Whilst this doesn’t meet the national recommendations, making that move from nothing to 30 minutes is a really important milestone for inactive people. Increasing and maintaining strength is vitally important as you get older. It means that you’re more likely to be able to move more, maintain your independence and prevents bone and muscle conditions.

Starting from Scratch

If you’ve not done much activity for a while and you want to get started, you should start off slow. If you have some health conditions, you should speak to your GP first before starting a new activity. The key to increasing activity is to find something that you enjoy and that you’re able to do in the first instance and then you can build on this as time goes on and your fitness improves.

Good activities to start with are walking and swimming, especially swimming if you do have issues with your joints. These can be built on over time, whether you go further or quicker or eventually both! This should build a level of fitness where you should start seeing some health benefits in a few weeks. But be aware, when you start activity, you will feel aches and pains, especially if you’ve pushed yourself, but these are normal when working your muscles more than they are used to.

Below are some links to help you get started.

Just swim website

Just Swim

Many feel the range of options available to us to improve our lifestyle is bewildering. The Just Swim website and App are here to make it easy for you. We feel there is one thing you can do right now to get a little healthier, fitter and happier: Just Swim!

Follow link to "Just Swim"

Active 10 App to track physical activity

NHS Active 10

The Active 10 app records every minute of walking you do (anonymously). Just pop your phone in your pocket and away you go! The app tracks your steps, helps you set goals, shows you your achievements and 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!

Follow link to "NHS Active 10"

Senior couple walking


Walking is a simple, free and one of the easiest ways to get more active, lose weight and become healthier

Read more about "Walking"

Kneeling leg stretch at Falls class

Steady Steps Falls Prevention

Steady Steps is a 24-week course of weekly classes and home-based exercise aimed at adults age 65+ who feel unsteady on their feet. These programmes are delivered by specialist Postural...

Read more about "Steady Steps Falls Prevention"

Health walk at everards meadows

Health Walks

The Active Blaby team co-ordinate and sometimes lead a series of walks designed to get people moving. These Health Walks are quite short in length, relatively easy in pace and...

Read more about "Health Walks"

Go Jauntly local walking route app

Go Jauntly – Local Walks

A free community-based walking app, Go Jauntly invites you into a world of outdoor adventure. Find local walks created by the people who know and love them, discover the greenest walking routes or note down the good things you see in everyday nature.

Follow link to "Go Jauntly – Local Walks"

Becoming more Active

If you’re already active in your daily life but not doing what you would call physical activity (such as working on your feet, caring for children/adults etc.), you may feel like you want to be more active but don’t feel you can do the sorts of activities that you want to do. Maybe you have friends that go to the gym or play sports but you don’t feel that you’re ready to do that yet. You can do some simple activities that can build up a level of fitness so that you can do what you need to. Below is some information about how you could achieve this.

couch to 5k running journey

My Couch To 5K Running Journey Hints And Tips

Back in Spring 2020, I thought I would give the Couch to 5K running programme a go. Previously, I had never been into running and didn’t know how or where...

Read article about "My Couch To 5K Running Journey Hints And Tips"

NHS guide of 10 minute workouts from home

NHS – 10 Minute Workouts

Short on time? Hate the gym? Too tired to exercise after work? These 10-minute workouts are just what you need. These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule.

Follow link to "NHS – 10 Minute Workouts"

NHS couch to 5k programme

NHS – Couch to 5K

Couch to 5K is a running plan for absolute beginners. Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

Follow link to "NHS – Couch to 5K"

Just swim website

Just Swim

Many feel the range of options available to us to improve our lifestyle is bewildering. The Just Swim website and App are here to make it easy for you. We feel there is one thing you can do right now to get a little healthier, fitter and happier: Just Swim!

Follow link to "Just Swim"

Rutland cycling logo

Cycling for Beginners – Rutland Cycling

Newcomers fear not! Rutland Cycling share the Ultimate Guide to Cycling For Beginners to help you get to grips with everything bike related.

Follow link to "Cycling for Beginners – Rutland Cycling"

local walking routes in Blaby District

Walking Routes

There are many attractive walking routes in and around Blaby District, both in our urban areas and out in the countryside or along the canal. We have a wide range...

Read more about "Walking Routes"

Adults playing Walking Cricket

Walking Sports

One of the great things about sport is that it can be played at any level, from the professionals that you see on the TV down to the teams playing...

Read more about "Walking Sports"

woman playing bowls


Bowls is a sport for all- regardless of age, sex or physical ability. It can help everybody unlock the many advantages of playing sports and is particularly beneficial for those...

Read more about "Bowls"

Active with Health Conditions

You may want to be fitter and stronger but one or more health conditions makes this more difficult for you. This is the case with many people who have the double challenge of creating an active habit whilst managing health conditions. Sometimes, there are different types of activity that are more suitable for different conditions that don’t either cause pain, distress or make the condition worse. It’s very rare that the right type and amount of activity will cause an issue and should provide a health benefit, but you can always check with your GP or contact the Active Blaby Exercise Specialists via the referral form below.


Active Blaby logo: A healthy, proactive Blaby District

Having to overcome your health conditions

Your behavioural assessment suggests that your health or your health conditions are an issue for you to becoming more active. This is a common issue because of the range of...

Read more about "Having to overcome your health conditions"

Group exercise instructor leading an activity

Exercise Referral Programme

Exercise Referral is an intervention programme aiming to give adults with chronic health conditions the confidence, knowledge and motivation needed to exercise independently for life. Qualified Exercise Referral Instructors (ERIs)...

Read more about "Exercise Referral Programme"

Still need more support?

Complete our referral form below to speak to one of the Active Blaby team and receive specialist support on how you can increase your physical activity levels.

Self-Referral Form


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