Find an activity that suits you and find out what’s going on in your area to help you get more active.
Regular physical activity is important for good health but it is especially important when you are trying to lose weight and helps keep it off for good. Doing more physical activity increases the number of calories your body uses for energy, so more calories are burnt off. Burning off calories through increased physical activity combined with reducing the calories you eat ultimately results in weight loss.
Move more for successful weight loss
- If you are trying to lose weight you will probably need to do more than the recommended 150 minutes (or 2.5 hours) of moderate intensity activities every week and also make changes to your eating habits. Find out more about how much and what types of activities count.
- One way to reach your recommended 150 minutes each week is to do 30 minutes on at least 5 days a week. If you don’t have much time, you could split up the 30 minutes into 3 blocks of 10 minute work-outs.
- Start gradually, once you’ve achieved 30 minutes of moderate activity on at least 5 days each week. Try to build up to 45 – 60 minutes daily to help speed up weight loss.
Get active your way
- Find an activity you enjoy, that fits easily into you everyday routine.
- Be active with friends and family this will help increase your motivation and commitment.
- Try to move more instead of sitting around – clean out cupboards, wash you car by hand – 30 minutes of hoovering and dusting burns 100 calories!
- Everyday activities such as ironing and cutting the grass all help burn calories.
- When you are at work instead of sending an email to a colleague get up and walk to their desk or at lunch time go for a walk!
- Aim to walk 10,000 steps every day, you could use a pedometer to help count the steps. The average person walks between 3,000 and 4,000 steps each day. 1,000 steps is the equivalent of around 10 minutes of brisk walking. Take the 10,000 Step Challenge.
- For more ideas visit Get Active.. or 10 ways to get active with your kids
Record your progress
Keeping an activity diary is useful, as it will help you monitor your progress, it can also help you plan goals and stay on track.
Set S.M.A.R.T Goals!
One of the best ways to get and stay more active is to set yourself S.M.A.R.T goals. S.M.A.R.T goals are ones that are Specific, Measurable, Achievable, Realistic and Time limited.
Give it a go!
- Download S.M.A.R.T Goals Sheet to record your goals and track your progress.
Setting and recording your own personal goals is a great way to help keep you focused. You are more likely to reach your goals if you write them down and display them somewhere as a reminder – next to your desk at work, on the fridge door or store them on your phone!
Examples of SMART activity goals:
- Walk for 30 minutes on every day of the week.
- Walk more than 5000 steps each day. Use a pedometer to monitor my progress.
- Walk to and from work 3 days out of 5.
- Will go the gym twice and walk to work once during the week.
- Wash my car, by hand once a week.
Things to remember:
- Recognize your achievements – Reward yourself once you’ve reached your goal. Treat yourself to a manicure or a massage or go to the cinema.
- Not set in stone! -These personal goals can and should be reviewed regularly and if necessary changed over time.
- Don’t worry if you’ve not reached your goal this time – around instead try to stay positive and look upon this as an opportunity to learn – what has worked for you and what hasn’t and how to handle challenges in the future.
What’s on in my local area?
|Sports Venues||There are a number of indoor and outdoor sports venues run by Clackmannanshire Council.|
|Leisure Activities and Classes||Whether you are a golfer, angler, walker, shopper or interested in the history of the area, Clackmannanshire has something to offer.|
|Fitness and Activity Classes||These are delivered by Sports Development, Clackmannanshire Healthier Lives (Download the weekly CHL Class Timetable) and Tullibody Healthy Living projects.|
|Fitness Suites||There are fitness suites in Alloa, Alva and Lornshill Academy, open to the public. Induction is provided free, thereafter members can use the suites on a pay as you go basis.|
|Tullibody Healthy Living||Find out more about health walks, leisure classes and swimming in Clackmannanshire.|
|Walking Football||This exciting 5 a-side games programme is open to any individual over the age of 50 who wishes to get involved.|
|Ramblers Scotland||Walking is a great way to keep fit – find out more about different lengths of walks throughout the Clacks area. You can also download the Medal Routes app|
|Active Forth||Active Forth is the physical activity referral scheme for Falkirk Council area. It is a scheme where your GP, physiotherapist, rehabilitation specialist or other medical professional can refer you to take part in a structured physical activity programme for 12 weeks.|
|Circuit Health and Fitness Clubs||These fitness clubs which are situated in Bo’ness Recreation Centre, Grangemouth Sports Complex and the Mariner Centre offer a varied range of classes and equipment to suit all tastes and fitness levels. These sports centres also offer a range of other activities including swimming, squash, badminton
|Les Mills Classes||Find out more about the Les Mills Classes.|
|Sports Venues||There are a number of sports venues throughout the Falkirk area where classes, clubs and activities are on offer for all age groups and abilities.|
|Step Forth||Step Forth is a local walking for health initiative. Find out more about health walks and buggy walks.|
|The Braveheart Association||Supporting people with heart problems. They run local walks, check out the Falkirk Herald for details or call 01324 673703 or 01324 673707/6. Visit the Braveheart for more.|
|The Helix||The land between Grangemouth and Falkirk is being transformed into an exciting outdoor recreational area. Find out more about walking or cycling the Helix.|
|Walking Forum||The Falkirk & District Walking Forum is a great place to connect with others involved in walking in the area.|
|Path Network||The Falkirk Council area have an excellent path network, with over 250 miles of paths to choose from, whether you walk, cycle or horse-ride there is a route to suit you.|
|Ramblers Scotland||Walking is a great way to keep fit – find out more about different lengths of walks throughout the Falkirk area. You can also download the Medal Routes app|
|Active Stirling||Find out more about what Active Stirling has on offer. They run a 12 week exercise referral scheme for medically referred clients. Find out more…|
|Activity Works -Stirling||Activity Works is an 8-week programme which offers workers, including NHS and local authority staff, in Forth Valley half price access to a range of facilities at The Peak. This offer is run in conjunction with Healthy Working Lives. Find out more..|
|Active Adults||Active Stirling have launched a new exercise and activities programme for adults across the Stirling area. This programme is designed to help you feel younger and healthier with activities including walking, cycling and fitness classes. Find out more..|
|Adventure Activities||Learn more about activities such as kayaking, hill walking, gorge walking, abseiling and more…|
|Children’s Classes||Active Stirling runs a wide range of exciting sports and activities for children and adults during school term time across all of Stirling’s Communities.|
|McLaren Community Leisure Centre||McLaren Community Leisure Centre in Callander has a range of activities available including swimming, fitness classes, a climbing wall, sports hall, dance studio and more…|
|Raploch Community Campus||Active Stirling have a well equipped and recently refurbished gym within the Raploch Community Campus. There are also a range of fitness classes, including Les Mills classes running within the campus.|
|Sports Venues||Stirling has a wealth of sports activities on offer.|
|Stirling Walking Network||The Stirling Walking Network project comprises of volunteer lead walks in local communities to increase the health and well being of those who attend the walks. Find out more about the types of walks and download a timetable.|
|The Peak||The Peak at Stirling Sports Village has a range of activities and fitness classes on offer. Activities include swimming, ice skating, climbing, gym, fitness and dance studio, squash and more….|
|Ramblers Scotland||Walking is a great way to keep fit – find out more about different lengths of walks throughout THE Stirling area. You can also download the Medal Routes app|
Further Information (External Websites)
- Couch to 5K
- Get fit for free
- Health and Fitness
- Physical Activity Guidelines
- 10,000 Steps Challenge
- NHS Free Exercise Videos
- Exercise for Older People
- Don’t Sit for Too Long
- Edinburgh Ratho Clip ‘n Climb
Self Monitoring Tools (pdfs)
Useful Apps and Tools
- Accupedo Pedometer
- Healthy Weight Calculator
- BMI Tracker app
- Fitness Widget
- Fitness Test – Are you doing enough exercise?
- Map My Walk
- Medal Routes
- My Meal Mate
What is the single best thing we can do for our health?
Continue to work through our ‘Choose To Lose’ webpages, take control, self monitor and manage your own weight.