Fitness is important for our longevity. There are things we can do to help us promote a more healthy and proactive lifestyle.

Children

• Instead of watching TV, encourage your child to find activities to do on their own or with friends, such as playing outdoors or riding bikes;
• Children are more likely to participate in something if they're involved in picking it so let them help decide what exercise they want to do;
• Walking is a fun and easy way for children to get active while spending time with you and their friends;
• Cycling is a great alternative to the car or bus. You don't even need to have somewhere to get to, just going out for a bike ride is a fun activity.

Young adults

• Walk more - to school, to friends, to the shops or other places in your neighbourhood. Get your friends involved too. Young adults are more likely to keep active if they have fun exercising with friends;
• Create a new routine where you walk or run every day when you get home from school or before you have dinner;
• Dance in front of the TV or play some music. Dancing is fund and burns calories at the same time;
• Do some household chores. Light tasks such as taking out the rubbish won't raise your heart rate, but gardening or washing the car counts towards your daily activity target.

Those whose work is office-based

• Cycle or walk part, if not all, of the journey to work of get off a bus or tube stop before your destination and walk the rest of the way;
• If you need to drive, try to park further away from your office and walk the rest of the way;
• Take the stairs instead of the lift, or get out of the lift a few floors early and use the stairs;
• Go for a walk during your lunch break and use an App to keep track of how many steps you take.

Older adults (65 years and over)

• Walking is the easiest way to increase activity levels. Find a friend to walk with, or join a walking group for some extra motivation;
• Senior sports or fitness classes keep you motivated and can be fun, relieve stress and help you meet friends;
• Heavy gardening such as including pushing, bending, squatting, carrying, digging and shovelling can provide a good workout;
• Be active around the house. While cooking, housework and walking while you're on the phone can help keep you mobile, these activities won't count towards your weekly activity target;
• Swimming, aqua aerobics and working out in water are ideal for older adults, because water reduces stress and strain on the body's joints;
• Yoga, Tai chi and Pilates are all suitable for all ability levels and are good for building strength, flexibility and balance.

Disabled People

• If you have a physical disability get advice first, as exercises not suited to your disability can be harmful;
• If you can walk, there's no easier way to increase your activity levels. Try to include walking in your daily routine. Find a friend to walk with or join a walking group for some extra motivation;
• Cycling – tricycles, recumbent bikes and power-assisted bicycles, are all excellent alternatives for those unable to ride a regular bicycle;
• Low-impact exercises such as yoga, Pilates and tai chi can be adapted to suit the needs of people with different types of disabilities;
• Swimming is an excellent form of exercise if you have a physical disability, as your body is mostly supported by the water. Many pools offer classes and sessions that cater specifically for disabled people.

Conclusion

No matter our age, or fitness levels, or what we deal with, it is important we take time for fitness. A healthy routine and lifestyle is important for our continued physical and mental health.

Source: https://www.nhs.uk