Find an activity that suits you and find out what’s going on in your area to help you get more active.
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 your 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
Download Physical activity guidelines and infographics from the government website.
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.
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 My SMART 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?
|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, (Download the weekly CHL Class Timetable).|
|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.|
|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 Falkirk’s physical activity referral programme. The aim of the 6 month programme is to give people with long term health conditions or post injury/surgery an opportunity to become more active and gain the benefits of a healthier lifestyle.
You can also download the Active Forth & Step Forth booklet.
|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.|
|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 website for more info.|
|The Helix||The land between Grangemouth and Falkirk is being transformed into an exciting outdoor recreational area. Find out more about walking and cycling at Helix Park.|
|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.|
|Falkirk Buggy Groups||Falkirk Buggy Groups have a closed Facebook page which has details of all the buggy walks running throughout the Falkirk area.|
|Active Stirling||Find out more about what Active Stirling has on offer – whether you are looking for swimming lessons for toddlers or if you are a senior citizen wanting to do yoga. They also run a 12 week exercise referral scheme for medically referred clients.|
|Adventure Activities||Learn more about activities such as kayaking, hill walking, gorge walking, abseiling and more…|
|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…|
|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|
|Bump and Buggy Walks||Find out more about bump and buggy walks in the Stirling area.|
Further Information (External Websites)
- Types of Exercise
- Exercise – NHS
- Physical Activity Guidelines
- 10,000 Steps Challenge
- Exercise for Older People
- Don’t Sit for Too Long
- 12 Week Weight Loss Programme – NHS Inform
- 12 Week Weight Loss Guide – NHS England
Self Monitoring Tools (pdfs)
- Self Monitoring Workbook – Full
- *NEW Video – Guide to using this workbook
- Are You Ready
- Benefits Versus Barriers
- Benefits of Weight Loss Poster
- Food and Activity Diary
- Get The Balance Right
- Making Lifestyle Changes
- My SMART Goals
- Eatwell Guide – Get the balance right
- My Achievements
- Ten Tips To Keep The Weight Off
- Weight Record Sheet
- Get Active Your Way Everyday Resources
- Hassle Free Exercise
- Adult Activity Guidelines
- Managing My Weight During My Pregnancy
- Up and About
- Choose To Lose Leaflet
- Can we talk about weight? – Practitioners Pack
Videos & Podcasts
Useful Apps and Tools
- Accupedo Pedometer
- Healthy Weight Calculator
- Map My Walk
- NHS Food Scanner app
- Falkirk Explored App
- Better Health – NHS
- Couch to 5K App – NHS
- Active 10 App – NHS
- Fitness Studio Exercise Videos – NHS