Active 10 Public Health England campaign

This month we are taking part in the Public Health England Active 10 campaign. This post tells you more about the campaign and how you can get involved.

What are the key messages?

We all know how important it is to be active. The good news is that you don’t have to do an intense workout to get the benefits of exercise. Walking briskly counts too.

Just 10 minutes of brisk walking can get your heart pumping, improve your mood, as well as reduce your risk of long-term conditions. Below are 10 steps to get your started:

Step 1 – take 10 minutes

10 minutes is all you need. Walking Briskly for just 10 minutes a day can improve your health straight away. Everyone should be active for around 150 minutes a week. A 10 minute walk is an easy way to get your started.

Step 2 – Down load the active 10 app

Even if you’re not active yet, you can get going with the free Active 10 app. The app is handy in that it tracks your walking to tell you when you’re walking briskly and now many minutes you’ve been doing it for.

Brisk walking can reduce your risk of long-term health conditions like heart disease, type 2 diabetes, dementia and cancer.

Step 3 – Get your shoes on

Unlike other types of exercise, with walking you don’t need any fancy gear, figure hugging Lycra or expensive extras. all you need is a pair of shoes. It helps if your shoes fit you properly and give you the proper  support but any footwear will do.

Walking is free and can even save you money on travel costs.

Step 4 – Keep it brisk

Walking is good, but brisk walking is better. Picking up the pace to get your heart rate going is the bit that unlocks the most health benefits. And it’s easy to know when you are doing it right: you’ll be breathing faster and feeling warmer. But if you want to be sure, download the Active 10 app.

If you’re walking briskly you can talk but you can’t sing. It’s true, try it.

Step 5 – Do it any time

What’s great about walking is that it can easily fit into your day. Whether it’s taking the dog out, walking on the school run, going for a lunchtime or daily walk, it’s one of the simplest ways to fit activity into your day.

Step 6 – Make it fun

We know getting active can feel like a chore. But, unlike other workouts, there are plenty of ways to keep your walking fresh and fun – invite your friends along, walk to some music or mix up your routes.

Brisk walking can help you manage your weight.

Step 7 – Don’t be nervous

Everyone’s different but many people say they don’t like exercise  because they feel nervous, uncomfortable, or generally unsure about the whole thing.  The great thing about walking is that there is none of that, you can be confident that just by putting one food in front of the other, you’re on your way to being healthier.

Brisk walking can improve your mood and the quality of your life.

Step 8 – Stay motivated

Sometimes it’s easier said than done. But to help you get those walking shoes on every day, keep track using the Active 10 app, which tracks your walking and keeps you motivated with lots of tips and tricks. Also run through this post to remind yourself of the benefits of walking.

Step 9 – Build up to 30

Walking briskly for 10 minutes is an excellent start to  healthier, happier you. But the more walking you do, the better. Why not work your way up to walking for 30 minutes every day? You might not be ready yet, but after using the free Active 10 app for a while, you’ll feel ready to change your goal and get even more active. Go for it.

Brisk walking daily can help with muscle and bone pain, making everyday tasks easier.

Step 10 – And there’s more

Remember, there are loads of other ways to get active. You can find more advice, hints and tips on how you can move more, sit less and build your strength on the One you moving page.