Physical activity

Increasing movement and activity

There are general recommendations that will help keep us in the best health (check out Physical activity guidelines at NHS inform), but the important thing is for everyone to find realistic ways to increase their activity and movement that they enjoy; and that will help improve all aspects of their health.

If we’re thinking about activity that is good for our health, this would be doing something that makes us feel a bit warmer, raises our heart rate and makes us breathe a bit harder. One way to think of it is if you can still talk to someone, but not sing along to your favourite song. This is ‘moderate’ intensity.

Ideally, adults should aim for at least 30 minutes of moderate-intensity physical activity on at least five days of the week. Also try to fit in a couple of sessions each week that build your muscle strength and things that practice your balance. Children from 5-18 years should aim for 60 minutes moderate to vigorous activity per day, and younger children should aim for a variety of activities for 180 minutes (3 hours). For more detailed information for each age group see the physical activity guidelines.

Think about what would be the best for you.  Are you more likely to be motivated with others around you? Or do you prefer to use physical activity to get a bit of time for yourself? For some people the best kind of physical activity is something that they can fit into everyday routine: like walking or cycling all or part of everyday journeys or getting stuck into gardening or vigorous housework.

If your job is mostly sedentary, that’s something to look out for - even if you are active outside work. Try to break up your day with any little bits of physical movement.

Fun for all the family

Encouraging our children to stay active is hugely important. Joining in with them and being active together can be a fantastic way to keep ourselves fit and healthy as well.

• Get outside in the fresh air at your local park or anywhere else.
• Make up games while you are outside, e.g. treasure hunts, hide and seek, tig.
• Have a big dance party around the house!
• As a parent or carer, role model physical activity purely for enjoyment.
• Make everyday journeys active by walking, wheeling, cycling, scooting or skipping... or however you like!
• Remember anything is better than nothing, and a little bit more is better still.

Parentclub has a good range of play and activities for different age groups.

Feeling good outdoors

Intuitively, we know that getting outside in the fresh air and having contact with nature is good for us. And it's true - more and more studies and research conclude that spending time in good quality outdoor spaces has benefits for all aspects of our health.

Even starting by simply looking at nature, then just being outside, and on to any number of activities outdoor environment brings extra benefits for our health and wellbeing.

Most people have some kind of outdoor space with some nature close to where they live, work or go to school. It requires minimal specialist equipment to access it. Going for a walk, having a picnic or simply sitting to watch a sunset are examples of activities that can help to make you feel good.

Making use of our outdoor places can help guard against key health issues such as depression and heart disease. It can also be fun. It can connect people to nature and to each other. It energises and inspires us in our day to day lives.

Think Health Think Nature is the public name for the Highland Green Health Partnership. In 2018, this was chosen to be 1 of 4 pilot areas in Scotland to take forward the Scottish Government's strategy: Our Natural Health Service. Led by Scottish Natural Heritage, this supports more people to experience the health and wellbeing benefits of the outdoor environment.