If you are able to be active on a regular basis, this could help your mental health.
Moving your body can help you to feel more confident, happier, less stressed, sleep better and be more energised. Being active releases hormones that help us to feel good.
Children need to be physically active for at least an hour a day. Walking to school, playing outside, cycling, scooting, roller skating, climbing trees, walking a dog, skipping, jumping or playing a sport like football or frisbee all count.
Adults should aim for at least 2½ hours of moderate activity a week. One way is to do 30 minutes on at least five days a week. For healthy ageing, strength and balance activities are also important.
‘Keep Moving’ is one of the Mental Health Foundation’s best mental health tips backed by research.
Signposts for “Be Active” - local support and opportunities
Wellbeing Service – NHS Borders
Provides people aged 16+ with support to make positive changes to their lifestyle - this includes becoming more physically active. Referrals can be made via your GP or health professional, or you can refer yourself.
Tel: 01896 824502 or email: wellbeing@borders.scot.nhs.uk
‘Walk It’ is a scheme in the Scottish Borders that encourages people to walk more. You can join one of the organised walks or become a volunteer Walk Leader. Call 01835 826 702 for further information about local walks or visit www.scotborders.gov.uk/parks-outdoors/walking/3
Live Borders has swimming pools, gyms and weekly fitness classes all across the Scottish Borders. They also run an Exercise Referral Health Programme.
Sports Clubs around the Borders
There are many sports clubs that offer opportunities as participants, volunteers and spectators - whether it’s athletics, cycling, hockey, football, rugby, tennis, swimming or pétanque! Disability sport is a priority for the local Sports Development Team and they can support inclusion across the sports. Many sports clubs across the region have also taken part in the Headstrong project which aims to raise awareness, educate and remove stigma around mental health, mental wellbeing and suicide awareness.
Useful websites and apps
Active 10 - NHS Better Health App
A free and easy walking app designed to help increase your daily level of physical activity.
Couch to 5K - NHS free fitness App
A running plan for absolute beginners - designed to help you gradually work up to running 5km in nine weeks
NHS information about the health benefits of physical activity and ideas for how to keep active. Guidance about much physical activity each age group should be doing, from early years to older adults.
Book swim, gym and fitness classes along with accessing other Live Borders services.
