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of the pool or having a good splash about,
children love playing in water.
Cycling is a great alternative to the car or bus.
You don't even need to have somewhere to get
to just taking the kids out for a bike ride is a
fun activity.
Young people and fitness
Try something new. If you're not sure what
activities you'd like, find out which sport or
activity you're best suited to using the BBC's
Take up running if you're just starting out, try
our popular Couch to 5K running plan.
Get into shape with Strength and Flex, a five-
week exercise plan to increase your strength
and flexibility.
Walk more: to school, to visit friends, to the
shops, or other places in your neighbourhood.
Get your mates involved. You're more likely to
keep active if you have fun and other people to
enjoy yourself with.
Ask your parents if you can go to the gym with
them or if there's a local community centre
where you can exercise.
Create a new routine where you walk or run
every day when you get home from school or
before you have dinner.
If you don't want to exercise outside on your
own, buddy up with a friend, or use an exercise
DVD or choose a workout from the NHS Fitness
Studio.
Dance in front of the TV or play some music.
All you need are some great tunes and you can
have fun dancing anywhere and burn calories
at the same time.
Do some household chores. Although light
tasks such as taking out the rubbish won't
raise your heart rate, some heavy gardening or
washing the car will count towards your daily
activity target.
Fitness for office workers
Cycle or walk part if not all of your journey
to work.
Get off a bus or tube stop before your destination.
If you need to drive, try to park further away
from your office and walk the rest of the way.
Discuss project ideas with a colleague while
taking a walk.
Stand while talking on the telephone.
Walk over to someone's desk at work rather than
calling them on the phone or sending an email.
Take the stairs instead of the lift, or get out of
the lift a few floors early and use the stairs.
Walk up escalators or travelators rather than
standing still.
Go for a walk during your lunch break use a
pedometer to keep track of how many steps
you take.
Try to find different walks, and alternate
between them during the week. Gradually build
up to walking 10,000 steps a day.
Exercise before or after work, or during your
lunch break. Your office may have a gym, or you
may have access to a nearby swimming pool or
squash courts.
Fitness for older adults (65 years
and over)
Be active around the house cooking, housework
and walking while you're on the phone can
help keep you mobile, although these activities
won't count towards your weekly activity target.
Improve your strength, balance and flexibility
with our step-by-step exercise guides, which
include sitting exercises.
Get into shape with Strength and Flex, a five-
week exercise plan to increase strength and
flexibility for beginners.
Conservation groups are a way to get involved
in improving your local environment and being
active at the same time. .