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How to
Move More

There are so many ways you can move more in Jersey, no matter where your own personal starting point is. The trick to staying active is to find something you enjoy and in finding that it can then become a habit and part of your day.

Take a look at our Move More Directory for some inspiration on things you can do.

Movemore.je is here to help you get started because we understand that it can be a daunting and intimidating thought process to move more. It can help to mix your physical activity up once in a while – you may want to try something new.

Follow these simple steps which will help you with moving more.

 

It helps if it’s fun

Try and find an activity that you enjoy. It often helps to do an activity with a friend or family member. However, if you go along alone don’t worry as one of the best things about being active is making new friends, who like you, started the journey alone. You can be each other supporters club.

Take it slow to start

If you haven’t been active for a while, start out slow. Don’t over do it and risk injury. Moving more is all about doing a little bit more each week and gradually making small achievable changes to your daily routine. Start with exercise sessions lasting only five or 10 minutes, then gradually increase the length of your activity over time.

Be prepared to reduce activity if you have bitten off too much. This is not failure, this is how you will succeed. Moving more is not about being out of breath and sweating from places you never knew existed! Start with activities where you can still talk, which raise your heart rate slightly and that give you a rosy glow to your checks.

The basic principle is to sit less, and move more!

 

Building strength

You don’t just need to work your heart for good health, it’s also important you build muscle strength. This is particularly important as we age, as it allows us to continue managing everyday tasks and substantially reduces the risk of trips and falls.  Building in regular strength exercises doesn’t require equipment or a fancy gym – you can simply use your body’s own resistance or everyday household items, such as tins. This type of exercise helps strengthen your muscles and bones, whilst improving your balance and coordination – this reduces your risk of osteoporosis.

A Great Starting Place

Active 10

This is a free walking tracker app that takes away the guesswork. It shows how much brisk walking you’re doing and how you can do more. It’s easy to use and helps you set your goals for the day.

Get great tips on walking and download the free app.

Couch to 5K

This is a great running plan for absolute beginners. The website contains lots of help and the Couch to 5K app which helps build up your activity each week.

Get your week by week guide and download the app.

Strength and flex programme

This is a five-week programme and has these helpful videos too:

https://www.nhs.uk/conditions/nhs-fitness-studio/?tabname=strength-and-resistance

https://www.nhs.uk/live-well/exercise/strength-and-flex-exercise-plan/

The NHS Fitness Studio

Provides a wide range of helpful videos to get you going. Covering exercises that will help improve your whole-body fitness.

Other great activity ideas for Adults

Other great activity ideas for Children

Our Top Five Tips

  1. When you take a call on your mobile phone, walk around the house, the office or the street whilst on the call. If it’s your mum that could get a few minutes done!
  2. Walk to the shops to get the item you forgot
  3. Take the stairs! Walk past that lift!
  4. Active commute one bus stop at a time! Conquer your A to B, one bus stop or one bike ride a week, at time.
  5. Make that coffee to go! Catch up walking along the promenade!

Pop back soon for more tips…

Helpful Hint

Take the stairs! Walk past that lift, laugh in its face and feel smug as you reach your destination. Start by getting out one floor early and build it up until you nail it one floor at a time.