Two students running in Bristol city centre

Get active

It’s never too late to start exercising. You don’t have to join a gym or spend a lot of money – simple changes to your daily routine can make a big difference.

Benefits of being physically active

Being physically active can help you lead a healthier and happier life. Exercise not only makes you feel fitter, stronger and more energetic, it also helps boost your confidence, reduce stress, sleep better and maintain a balanced weight. Discover more great health benefits of being physically active on the NHS website.

Keeping active on a weekly basis

To stay healthy or to improve your health, you should do two types of physical activity each week – aerobic and muscle-strengthening activity.

Aerobic and muscle strengthening activities

Below are examples of aerobic and muscle strengthening activities:

Moderate intensity aerobic activity

  • Walking fast
  • Water aerobics
  • Riding a bike on level ground
  • Doubles tennis
  • Pushing a lawn mower
  • Hiking
  • Skateboarding
  • Rollerblading
  • Volleyball
  • Basketball

Vigorous intensity aerobic activity

  • Jogging or running
  • Swimming fast
  • Riding a bike fast or on hills
  • Singles tennis
  • Football
  • Rugby
  • Martial arts
  • Hockey
  • Aerobics
  • Gymnastics

Muscle-strengthening activity

  • Lifting weights
  • Using resistance bands
  • Body weight exercises for resistance, ie push-ups or sit-ups
  • Yoga

NHS guidelines

The NHS physical activity guidelines recommend that adults take:

  • At least 150 minutes (two hours and 30 minutes) of moderate-intensity aerobic activity every week.
  • 75 minutes (one hour and 15 minutes) of vigorous-intensity aerobic activity every week.
  • Muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

Top tips for exercising

Come along to one of our Feel Good events and try something new. By finding activities you enjoy and making them a part of your daily life you’ll soon start seeing the benefits.

We also have a programme working in partnership with The Cinnamon Trust and Friends of South Glos Strays, which has opportunities for individuals to become part of the UWE Bristol Dog Walking group. This is another great way to gently introduce physical activity into your lifestyle.

You can find more top tips on how to get fit for free and ideas on how to make activity part of your day on the change4life website.

Health and fitness

Want to know if you are doing enough physical activity? You can take a simple fitness self-assessment test available on the NHS website. It will also help you to understand what the recommended levels of activity are. You can also complete a short online test to find out which sports are most suited to you, or download a free fitness podcast to get you started.

You can also get fit and do good at the same time with GoodGym – a group of runners that combines regular exercise with helping our communities.

Sports facilities on campus

You could join the Centre for Sport at the University, which offers a variety of membership options to suit your lifestyle. Students also get a discounted rate and a free induction.

You can also find out about our Social Sport activities, which is a great way to keep fit while meeting new people.

Walking routes around Frenchay Campus

There are a number of safe and easy walking routes around Frenchay Campus, that you can do on your lunch break or in between lectures to help you get active.

Want to lose weight?

The Bristol Adult Specialist Weight Management Service provides accessible information and advice for people registered with a Bristol GP. If you have a Body Mass Index (BMI) over 30, with no medical condition or, over 28 with a medical condition that is made worse by excess weight, you can refer yourself to the weight management service for help to make changes to your lifestyle and lose weight.

The service offers one-to-one consultations followed by regular review appointments over the course of six to 12 months. It is aimed at people motivated to lose weight and prepared to make sustainable lifestyle changes towards a healthier diet and increased physical activity. The team of weight management dietitians works together to help people plan, develop and reach their weight loss goals. There are a number of clinics that provide this service across Bristol – please call +44 (0)117 959 8935 for more information.

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