August - Physical Activity

Being active isn’t just about looking good – it makes you feel good too! It helps you live a longer, healthier and happier life.

Regular exercise protects you from serious long-term effects on your health. It reduces your risk of heart disease, diabetes, stroke and even some cancers. As you get older, your muscles and bones weaken which can make everyday tasks more difficult and puts you at risk of falls. However, being more active helps you to keep your strength and stop yourself from falling.

Being active also benefits your mental health and can even help you sleep better at night. Staying active does not always mean joining a gym – simple everyday activities like walking and cycling can also make a big difference.

For more information on the benefits of exercise visit the NHS website.

Adults should aim to do some form of exercise every day, with a balance of activities to keep both your heart and muscles strong. One option is to spread at least 150 minutes of ‘moderate-intensity’ activity, such as brisk walking or cycling, across the week. If you prefer more intense exercise, aim for 75 minutes of vigorous activity, such as running, swimming or playing sports like football. Don’t forget to include strength exercises that work all major muscle groups at least twice a week.

Note: if you haven’t exercised in a while, or have any health concerns, it’s a good idea to check with your GP before starting

See guidance on physical activity.

Exercise comes in many forms, and it does not always need to follow a ‘workout’.

Some common activities are running and strength training, but there are numerous way to stay active that can fit into your routine.

If you enjoy the outdoors then walking, hiking and cycling are excellent options. Indoor activities like yoga and tai chi also focus on improving flexibility and balance. Activities such as gardening and walking up the stairs can also contribute to staying active.

You can also think about adding in some more activity into your daily travelling like walking or cycling part or all of your commute to work

The key is to choose activities that can be enjoyed and sustained, in order to make it a regular part of your life.

Harrow Council run and support a number of programmes that could help you or your family become more active. These include Community Walks, the Daily Mile for schools, Street Tag and the Watford FC Falls Prevention Programme. You can find out more information about these options in the drop-down boxes below.

There are also a whole range of other support tools you could use, which includes:

• The Active 10 NHS app – this helps you to include more brisk walking into your day, supporting you to set your own goals and breaking activity down into manageable chunks of 10 minutes.
• Couch to 5k – this is an NHS initiative helping people to run more, supporting you to go from a beginner to running 5 kilometers
• Ramblers – this is a community of walking groups and routes
• Tree Talk – this app generates walking routes through local trees, helping you to walk more and appreciate the environment you live in

The Daily Mile is a simple and effective initiative aimed at boosting children’s physical activity during the school day. This fully inclusive programme encourages children to walk, jog or run for 15 minutes outdoors at their own pace. There is no requirement for any special equipment or training. Not only does the Daily Mile improve children’s physical fitness, but it also enhances mental and social wellbeing. Schools currently involved in the programme have reported positive feedback, with many children enjoying the challenge and also noticing the benefits.

Find more information about the Daily Mile.

Harrow Health Walks is a fantastic way to get moving, meet new people and enjoy the outdoors – all for free! These volunteer-led walks take place across the borough, offering over 18 weekly and monthly sessions. Whether you’re looking to improve your health, explore local parks, or simply socialise with others in a relaxed environment, there is a walk for you. Recently, the programme has partnered with local organisations such as the Man Down Project and Harrow Nature Heroes to organise specialist walks and events for specific groups, including men’s wellbeing walks and a nature wellbeing course.

Find out more about the Harrow Health Walks.

Street Tag is a fun, interactive way to get moving and connect with your community. It’s a free app that turns, walking, running and cycling into a game where you earn points for every step you take. The more you move, the more points and tags you collect! You can compete as individuals or in teams with others in your area, making physical activity more exciting and social. Get moving, explore your area, and start winning with Street Tag!

Find out more about Street Tag.

This is a free programme of strength and balance training based in Harrow, delivered in partnership with Watford FC's Community Sports and Education Trust. You can sign up if you’re aged 65 or over and have had a fall, near miss or a fear of falling that affects your daily life. These sessions are run by qualified instructors to improve your balance and strength, as well as general physical and mental wellbeing. 

Sign up online.

There are some key awareness dates for Physical Activity in 2025, which are:

• National Walking Month - May 2025
• Walk to School Week - 20-24 May 2025
• BNF Healthy Eating Week - 9-13 June 2025
• Bike Week - 10-16 June 2025
• Cycle to Work Day - 7th August 2025
• National Fitness Day - 18th September 2025