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Recent technology can be helpful in helping you be more active.

Step-o-meter (or pedometer)

Is an inexpensive device designed to measure the number of steps you take. It is a simple battery powered digital device that uses a simple motion sensor and is usually worn on the waist. They are readily available from on-line retailers or sports shops.

Top tip: Try wearing a step-o-meter for a week without making any changes to your regular routine to understand your normal activity pattern. You can gradually increase your activity form this starting point.

Downloadable apps may also help you build your activity levels. A free example below:

Mobile devices to measure and track your activity levels

Videos and planners are also available on line:

NHS - Planning exercise

NHS – 12 Week fitness plan

NHS – Knee exercises for runners, help prevent knee pain

NHS - Help improve your strength and flexibility

NHS - Get fit for free

GoodGym - helps you get fit by doing good. We’re a group of runners that combines regular exercise with helping our communities.


Fact Zone

It'’s never too late to start. Whatever your age, being active will help you keep healthy.
Spending too much time sitting puts your health at risk.
Sitting down for hours - at work, watching TV or playing on the computer increases your risk of poor health.
Move more, sit less. Sitting for long periods is not good for health so build in breaks when you stand or move.
Adults need to be active for at least 150 minutes each week. Try to be active every day.
The more active or fit you are the lower your risk of heart disease.
You burn 50 more calories an hour when standing than when sitting.
The benefits of physical activity far outweigh the risks of getting hurt, so doing a little is far better than doing nothing.
Walking is the perfect exercise: it'’s free, convenient and easy!
Being active can help you sleep better, have more energy and feel more relaxed.
Getting started is easier than you think. Changing a few daily habits can soon add up to a more active lifestyle.
The more physical activity you do, the greater the benefit.
Did you know that you burn the same amount of calories if you walk a mile as you do to run a mile?
Finding ways to reduce time you spend sitting can be your first step to being more active.
Physical activity can help prevent and manage a variety of health conditions and improve how you look and feel on a daily basis.
Almost 8 out of 10 adults believe they are active enough to benefit their health, but the truth is only 4 out of 10 men and 3 out of 10 women are active enough.
The potential benefits of physical activity to health are huge. If a medication existed that had a similar effect, it would be regarded as a ‘wonder drug’ or ‘miracle cure.’ Chief Medical Officer, 2009
You can expect to see short-term benefits within weeks of starting to be more active.
Physical inactivity is a major health risk and one of the main causes of ill health in the UK.