Get fitter as you Take Life On

Most of us know the benefits of an active lifestyle but the challenge of getting fit can appear daunting.

However, just 30 minutes of activity a day can make a big difference.

The Scottish Government’s Take Life On campaign aims to help people to improve their health in simple, achievable stages, so they can take life on, one step at a time.

There are lots of easy ways to get off the couch and get active, which can in turn help you 
encourage your kids to get the recommended 60 minutes of activity they need every day. The good news is that you don’t have to do this all in one go, activity can be split into achievable ten minute bursts to make it easier to fit into 
everyday life.

Getting active doesn’t need to be costly - you don’t need a gym membership or a professional to coach you. Here’s some very simple ideas to get you moving towards looking and feeling 

Take a walk

Going for a walk with a friend is a great way to spend an evening and a lot cheaper than going to the pub.

Get out with the kids

As parents, you play a vital role in shaping what your kids think about being active. Just making a few small changes can make a massive difference. Chasing your kids around the garden or park, or having a kick about is good for you and fun for them. Swimming is also a fun way to get you and the kids fit. The easiest way to be active every day is to make it part of your daily routine, a bit like brushing your teeth, but more fun.

Walk more often

Try walking some of the way to and from your destination. You only need to get off the bus a couple of stops early. Over time that will make a real difference to your health and fitness, one step at a time.

Get out at lunchtime

Why not go to the shops or park at lunchtime instead of staying at work? The walk will also make you feel more awake in the afternoon.

Leave the Car

When you pop out to the local shop, why not walk instead of taking the car?


Draw the curtains, turn up the music and dance around the living room to your favourite songs.

Take the Stairs

Try taking the stairs instead of the lift or the 

Gardens and Parks

Even planting flowers and growing vegetables can be good for you. Yes, even gardening counts as