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Staying Active

Physical Activity

There are many benefits to staying physically active, you can get to know new people, share a new experience and find confidence in learning something new.

Physical activity guidelines for children (under 5 years)

Physical activity guidelines for children and young people

Physical activity guidelines for adults

Physical activity guidelines for older adults

You can find out more about exercise on the NHS website

It is never too late to begin enjoying an active lifestyle. Regular physical activity and sport has also been proven to have a direct positive impact on our physical health and your emotional wellbeing such as

  • reducing your risk of major illness
  • improved self-esteem and mood
  • better quality sleep
  • more energy

Below are some ideas you might like to consider to help you get active and healthy

Important notice – if you have any long term health conditions, please consult you GP prior to taking part in the following activities


Getting on your bike can be a great way to stay active and is a really good option for travelling around Hull.

Before you begin to get back on the bike, we recommend you review the cycling safety advice on the Hull City Council website.

Access the Hull City Council cycling and safety page

Rusty Riders

If you are feeling a bit rusty on your bike, then why not give Hull’s free adult cycle programme called Rusty Riders a go. The programme is free and is a great way for you to gain confidence using a bike.

You can register for Rusty Riders by contacting First Step by telephone on 01482 218 753.

Adapted Cycle Scheme

For people with more profound and complex needs, you may wish to access the adapted Cycle scheme at East Park. This scheme offers a wide range of adapted cycles so that people with a wide range of mobility difficulties can get on a bike and go for a ride.

Find out more about the adapted cycle scheme here

Alternatively, you can contact the centre by telephone on 01482 616 878

Fitness Classes

Another great way to stay active and in shape is to join a fitness class. There are several different types of fitness classes you can join depending on what you want to achieve.

Here are some of the most popular fitness classes available -


Aerobics is designed to increase your heart rate and improve your overall cardiovascular system. Aerobics classes are done in time to ‘dance’ music while the instructor goes through a set of routines for you to follow.

Aqua Fitness

As the name suggests these classes are done in a swimming pool in waist height water. The added water resistance puts more pressure on your body to help strengthen your muscles. There are various levels of class you can do from beginner to more advanced classes.

Body combat

Body combat is an exercise class which combines martial arts techniques to give you an intensive aerobic workout.

Body Pump

Body pump is a great way to start resistance training to strengthen muscles, but do not feel confident in the gym. It involves doing repeated reps (such as chest press, shoulder press, bicep curl etc.) to music, using very light equipment as an instructor leads you through the programme.


Bootcamp is a very hard intensive training class and as the name suggests is based on military style exercises.

Circuit Training

Circuit Training requires you to undertake a range of different exercises (sit ups, star jumps, skipping etc.) in intervals of between 30 seconds to two minutes. Each circuit is complete once you have gone round all the exercise stations once and each circuit usually gets more intense as the class progresses. This class can help strengthen muscles and improve your cardiovascular system at the same time.


Crossfit combines both cardio and resistance training together in order to give you a full body workout. This class is something that you would consider doing once you are at a certain level of fitness.


Extend is a great option for older people and for people with mobility difficulties. The class is much less strenuous than a normal fitness class and is done sitting in a chair.

Legs, bums and tums

This class helps to tone certain areas of your body and improve co-ordination and is usually less intense than average fitness class.


Is an intensive fitness class using specialist exercise bikes and is ideal for people who are not confident or feel unsafe riding a bike.

Strength and Conditioning

Strength and Conditioning and core stability are classes that are designed to improve muscle strength, along with co-ordination and balance.

Thai Chi and Yoga

Thai Chi and Yoga builds flexibility and co-ordination and is physically less intensive then most fitness classes.


Zumba is a great way to stay in shape and have fun. Like aerobics, you follow an instructor but there is less emphasis on staying in time. As long as your moving and generally following the moves and having fun you are doing Zumba right.

Find a Fitness class

You can find a fitness class in our community support directory. or you can visit the Hull Culture and Leisure website and find out what classes they have available.

Find a fitness class in our community directory

Visit the Hull Culture and Leisure website – Fitness classes

The staff at your local leisure centre will be able to give you advice and guidance about the different exercise and fitness classes. They can also help you to realise your goals for staying active and in shape.

Exercise in your own home

If you feel that going to a fitness class is not for you, but still want to stay active, you might like to try some of the virtual fitness services that are available.

This would allow you to take part in an exercise class in the comfort of your own home.

NHS Fitness Studio

The NHS Fitness Studio has a variety of online fitness classes that you can follow to help you get fit and healthy in the comfort of your own home.

Access the NHS Fitness Studio here

Instructor Live

Instructor live is an online health and fitness package, which works similar to a video on demand service but for fitness. You can access a whole range of fitness programmes for beginners to advanced, while in the comfort of your own home.

Visit the instructor live website to find out more

Alternatively, you can contact them by email at 


Going to a gym is another way for you stay active. You can use machines like the treadmill, exercise bike, rowing machine to help keep your heart health up and reduce your weight. Or, you can use specific strength machines to help build muscle strength.

In order to make sure that the gym can cater for any specific support needs you may have, you should contact the gym or leisure centre to help you decide which facility you want to attend.

Find a gym or leisure centre here

Exercise Equipment

The Living Made Easy website has a range of inclusive exercise and gym equipment that has been adapted to support people with disabilities.

Find inclusive exercise equipment here


Swimming is a great way to stay fit and healthy. Locally, Hull Culture and Leisure is the largest operator of swimming facilities in Hull and have swimming facilities at –

Hull Culture and Leisure operate a timetable that includes various different sessions such as adults only, women only and disability swimming to help make sure all Hull residents are given the opportunity to swim.

Find our more by visiting the Hull Culture and Leisure website here

Learn to Swim

If you are a beginner or lack confidence in the water, Hull Culture and Leisure offer adult swimming lessons during term time. You can find out more by visiting their website using the link provided.
Hull Culture and leisure – learn to swim

Alternatively, you can book onto the course by telephone on –

  • Albert Avenue Pools telephone: 01482 614 826
  • Beverley Road Baths telephone: 01482 615 986
  • Ennerdale Leisure Centre telephone: 01482 331 136
  • Woodford Leisure Centre: telephone 01482 331 322

Walk or run

Going for a walk or run is a great way to stay active and depending on your need is probably the least expensive.

Walking for Health

Walking for Health is England’s largest network of health walks with over 375 active schemes, helping people across the country lead a more active lifestyle. Walking for Health can provide you advice and information to help you get started as well as helping you to find a walk in your area.

Visit the Walk for Health website here

Walk for Health Frequently asked questions here

12 Fitness plan

The 12 week fitness plan has been created by NHS Choices and gives you a flexible approach to improving your fitness.

Access the NHS Choices website to use the 12 week fitness plan

Walk-it Hull app

The Walk-it Hull app lets you find the best spots in your local area to take in some fresh air and enjoy the scenery while you take a stroll.

Download the Walk-it Hull app here

Weight loss programmes

The weight loss and exercise service is free to use and can help you to improve your lifestyle though healthy eating and exercise.

Weight loss and exercise service for children

Weight loss and exercise service for adults

Last reviewed: 07/12/2018