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Join the 20 Minute Movement!

The 20 Minute Movement is about making a promise to yourself to be active every day.

It’s also about getting those around you, friends, colleagues and family to be active too! Together we will create a community that encourages, shares and supports each other as we invest 20 minutes a day in our own physical and mental health.

A couple of friends debating while walking.

What could you do?

Literally anything at all!  It could be dancing while you do housework, doing squats while you brush your teeth, or getting off the bus/train a stop early and walking.

  • You can do it all at once
  • You can do it in 5 minute chunks
  • Or 10 minutes in the morning and 10 minutes in the evening
  • Inside or outside
  • Whatever works for you

It’s not about joining expensive gyms or having fancy trainers; the movement is about making a promise to yourself to do something to be active every day.

20MM Activity Planner

How do I join in?

It’s also about getting those around you, friends, colleagues and family to be more active too!

Tell us about your activities using #20MinMove on social media: @MyLivingWell1

Sign up to our newsletter to receive regular updates, ideas, tips and motivation here

A couple of friends taking a walk.

Ideas to help you get started:

  • Walk or cycle part of your way to work or school.
  • Get off the bus or train a stop earlier or park your car a bit further away and walk.
  • Take the stairs instead of the lift.
  • Do squats while brushing your teeth or jog on the spot while you wait for the kettle to boil!
  • If you’re at home have a lunchtime disco!
  • Find a road or path near you that you haven’t walked along before – exploring can make exercise even more fun!
Star-jumps outside Broadway Shopping Centre
  • Leave the car at home and walk to the shop
  • Make time to get out for a walk or a bike ride
  • Clear your head with a lunchtime walk every day
  • Meet a friend for a catch up – instead of coffee, go for a walk!
  • If you sit at a desk for a large part of your day, make sure you get up regularly and move around.
  • The evenings are lighter now so take the children to the park or go for a gentle jog!
  • Do star-jumps when the adverts are on!
20 Minute Movement Advert

Why should you get involved?

Government guidelines tell us that adults should do at least 150 mins of moderate intensity activity every week, so we’ve broken it down, into easily achievable 20 minute chunks!

Physical activity is one of the most effective ways to become and stay healthy. It can improve your mental and physical health and can be done by pretty much anyone. It can help to relive stress, help you to sleep better and generally feel better overall.

Invest 20 minutes a day in your own physical health and mental wellbeing. it’s never too late to start!

You can find more information about how much physical activity you should be doing here

Children's Exercise Group

Top tips for success:

Celebrate Your Wins
Be proud of yourself!  It’s all too easy to give up and be inactive.

Commit Yourself
3-4 weeks of activity is all the time you need to make it into a habit.

Make it Daily
Be consistent, be active every day, you’ll feel so proud of yourself when you have filled in the planner!

Start Small
Set achievable goals and stay positive. Don’t let negativity get in your way.

Start Simple
Don’t try to completely change your life in one day. A daily walk, moving whilst the kettle boils – anything active is great!

Adults Exercise Group

Focus on today
Don’t dwell on what you can’t do, stay focused on the things you can do.

Remind Yourself
After a couple of weeks it can be easy to slip and miss days – set a reminder and stay on track.

Find a Friend
Motivate each other – create a WhatsApp group to swap ideas and keep each other going.

Find Your Motivation
Find a song with a good beat that motivates you to get moving!

Try Your Best
If you’ve slumped, don’t worry, we’ve all done that, just start again today!

BEEP Exercise Referral Logo

Exercising with a long term condition

If you have a long term condition and would like to exercise safely you may find our Bradford Encouraging Exercise in People (BEEP) free physical activity referral service is just the thing for you!

BEEP encourages people who are inactive, to become more active, with a 52 week support programme.

Find out more about BEEP here

20 Minute Movement for adults and older adults

Older adults (65 years and over) should also do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and stroke.

Breaking up long periods of sitting still– or sedentary behaviour- is as important as physical activity, so make sure you move around regularly. This light-hearted film aims to encourage older adults to move more. Remember, some physical activity is better than none and more is better!

You can also use our physical activity search finder to see what’s on locally:

Physical Activity Portal

Walking more – For all ages and abilities

Workplaces Campaign Pack

20 Minute Movement in the workplace

An activation pack is available with free resources to make it easier for workplaces to help their staff to be more active

Click to download

20 Minute Movement for schools, children and families

An activation pack is available with free resources for schools to make it easier to support their staff and pupils to be more active

Click to download

New Activity Search Portal

We’ve been working with Yorkshire Sport Foundation to make it easier for everyone in Bradford district to find ways to be active with others – we have created a new search portal!

The activity portal is available below – just type in your postcode to find local clubs, groups, and activities taking place across Bradford district.

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