Exercise and keeping fit

Small changes to your lifestyle, physical activity and eating habits can make a big difference to your health and wellbeing. Staying active is important at every age — and especially as you get older. Regular movement helps you feel healthier, happier and more independent.

Why staying active matters

Regular activity can:

Boost mood and reduce stress
Improve sleep and energy levels
Support heart and lung health
Strengthen muscles and bones
Improve balance, mobility and coordination
Help maintain independence as we age.

Staying active at school or work

Starting healthy habits early makes it easier to stay active and healthy later in life.

For children and young people

Daily activity helps improve concentration and learning.
Sports, PE lessons and after-school clubs build confidence and teamwork.
Walking or cycling to school is an easy way to move more.

Visit the NHS UK website for physical activity guidelines for children and young people

For working adults

Short breaks for stretching or walking reduce aches from sitting too long.
Active travel (walking, cycling, or getting off the bus a stop early) builds fitness into your day.
Movement boosts energy, focus and reduces stress.
Workplace fitness challenges or sports teams make activity more social and fun.

Visit the NHS UK website for physical activity guidelines for adults aged 19 to 64

Staying active as we age

Exercise becomes even more important as we get older. It reduces the risk of falls, keeps joints flexible, and supports memory and brain health. Staying active also offers opportunities to connect with others and maintain independence.

Great ways to stay active include:

Walking, swimming or cycling
Yoga, tai chi, or stretching classes
Group activities like walking clubs or dance.

Visit our strength and balance exercises page to learn more about exercises and local classes available in Bristol, North Somerset and South Gloucestershire.

Retirement is the perfect time to focus on your wellbeing. Alongside financial planning, think about how to stay active every day. This could include:

Building a routine that includes regular movement
Exploring hobbies that keep you active, like gardening or dancing
Joining community clubs to stay connected and motivated
Planning holidays with walking, exploring or outdoor activities

Visit the NHS UK website for physical activity guidelines for older adults

Local support services and activities

Find local information and activities to support you to improve your physical wellbeing:

Other online support

If you’d like to get more exercise, you can find lots of advice and information online:

Better Health provides the tools and support you need to kickstart your health and improve your wellbeing.
Join the Movement has simple, fun and free ways to get active, both indoors and outdoors.
If you are managing a long term health condition, We are undefeatable can help you to find ways to be active that work for you.
British Gymnastics Foundation offers an age and dementia friendly seated gymnastics programme, which can be accessed at home.
Learn more about the benefits of exercise and get advice on exercising safely on the NHS website.

Getting fit

Recreational running

RunTogether is an official England Athletics recreational running project, which encourages more people to run, regardless of your age, fitness level, aspiration or background. There are loads of groups across the country which are all supervised by qualified and approachable leaders.

If you’re looking for inspiration to start running, take a look at the Couch to 5K plan on the NHS website.

Physical activity referral scheme

If you have a medical condition – such as diabetes – and you are not very active, you might be eligible for supported physical activity schemes referred by your GP or another health specialist.

Bristol City Council Physical activity referral scheme North Somerset Healthy Lifestyle Advisors South Gloucestershire Healthy Lifestyles Referral Scheme