Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better. We've got lots of ideas to help you build more activity in to your day. Being active is good to help you maintain a healthy weight, prevent trips and falls as you get older, but it's also great for your mental health too.
- aim to be physically active every day. Any activity is better than none, and more is better still
- do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- reduce time spent sitting or lying down and break up long periods of not moving with some activity.
You can also achieve your weekly activity target with:
- several short sessions of very vigorous intensity activity
- a mix of moderate, vigorous and very vigorous intensity activity
30 Ways in 30 Days
Join in our 30 day physical activity challenge!
Our 30 Ways in 30 Days physical activity challenge is an easy way to increase your physical activity levels. Sign up and you'll receive regular motivational texts that will inspire you with new ways to get active. All you have to do to sign up is text '30ways' to 82228.
If you miss a day, don't worry and don't give up; the best thing to do is just to skip the day and pick up again the next day!
Get yours at work
Simple tips - Simple ways to build up extra activity into your working day
Healthy Workplace Newsletter - Sign up to the Healthy Workplace newsletter to hear more about being healthy at work
Get yours by walking
Active 10 - Get started by walking just 10 minutes a day with the Active 10 app
Cornish walks - Get active and enjoy the beautiful landscape of Cornwall with these walking routes.
Walking groups - Walking with a group is a great way to get some physical activity under your belt whilst enjoying the company of others, making friends and feeling the mental health benefits of social interactions
Get yours playing football/rugby
Get into rugby - If you enjoy being active and want to build your fitness with team mates then this is the game for you.
Walking football - Walking Football is exactly as the name suggests - you play football but at walking pace!
Weight Loss Football League - Football fit is a mixture of healthy lifestyle advice as well as gentle football based exercise
Get yours by cycling
Cycle trails - Cornwall has many fantastic cycling trails to try, for all ages and abilities
Cycle clubs - Get active and make friends within the various cycle clubs in Cornwall
Sustrans newsletter - Sign up to get cycling inspiration straight into your inbox!
Get yours running
Couch to 5k - Never run before? No problem, the Couch to 5k app will have you running 5k in 9 weeks.
Parkrun - Parkrun is a series of 5k runs held on Saturday mornings in areas of open space around the UK. They are open to all, free, and are safe and easy to take part in.
Running clubs - Joining a running club is a great way to improve fitness and make new friends. Find one near you.
Get yours swimming
Local swim times - Find the opening times of your local swimming pool
Better Leisure Pass - Try out your local leisure centres facilities for FREE with a guest pass
Swimming for Health - Are you interested in swimming, but don't have the confidence to attend your local swimming pool? Try the Swimming for Health programme.