Help to get active

If you haven’t been very active before or for a while, gradually build up the amount that you do.

If you're struggling to get started, first decide what your motivation is and write it down somewhere to remind yourself. You motivation could be:

• to have more energy

• feel better

• have fewer aches and pains 

• spend more time with people that you love 

Our digital health and wellbeing coach can help you consider ways you can make a positive change and move more. It was created by health experts and Southwark residents who want to make improvements to their health and wellbeing. It will signpost you to a range of local support to help you achieve your goals. 

Try the digital health and wellbeing coach for free

Find something that you enjoy, an activity that works for you. This might be cycling around your community, or trying an activity you enjoy with family and friends.  

You may have to try a few different activities before you find something that you love. If in doubt, start with walking.

Try out the free walking app Go Jauntly, which can help you discover local walks with easy-to-follow guides, points of interest and places to eat.

You can also download and print local walking maps. These include a variety of walks exploring Southwark’s film locations, green spaces and even its myths and legends.

Find out where your nearest Southwark park is.

Leisure and sports facilities available in Southwark. 

Find out about free gym and swim for residents.
 

It can help to have something to work towards. This could be ‘run 5km’ or ‘walk to the shops without getting out of breath’. 

Think of something that you want to achieve and why, and write it down. It can help to have a date that you want to achieve this by.

Build up your physical activity levels gradually.

Start with a small goal. You might want to start by walking part of the way to a destination, and then getting on the bus.

It can help to set specific times and dates for your activity, for example: ‘I will walk for 10 minutes on Tuesday at 10am. If something gets in the way, I will walk in the afternoon’. Write it down and put it somewhere you can see it.

Record what you did

Record your physical activity when you’ve done it and keep a record of your achievements. It can also help to write down how you felt afterwards, for example: ‘Tuesday walk, felt relaxed and happy.’

If you didn’t do it, that’s ok. It’s important not to beat yourself up when you don’t achieve something. Think about why you didn’t do it, and what would help you to overcome that next time, for example: ‘It was raining, and I didn’t want to go. Next time, if it’s raining, I’ll try an indoor activity’.

If you’re struggling with motivation, remind yourself of why you want to move more.

Find a regular class

It can also help to commit to being active at a particular time, like attending a regular fitness, wellbeing or dance class with Southwark adult learning or at a leisure centre.