Welcome to Healthy Dudley. This is the new public health website.

Help to become more active

This page will help you think of enjoyable and convenient ways to be active and give you ideas on how to stay motivated.

Some ideas to help you get started

Being more active doesn’t just mean doing exercise. Physical activity is anything which moves your muscles more than when they are resting. If we can move enough to make our heart beat faster, breathe a bit quicker and we get a little warmer this is our moderate intensity activity. Move faster so it’s hard to talk more than just saying a few words and this is vigorous activity.

Choosing what to do is all based around you. Whatever you do must be enjoyable, convenient and achievable for you.

In Dudley there are variety of options:

  • In need of extra support? – The Your Health Dudley Team can support you to make changes to your health and wellbeing. This can include motivational support towards your goals. Lots of FREE support is available like one to one telephone support, online courses and more. Get in touch with the team on 01384 732402 to find out more.

Why do I want to be physically active?

Being physically active is great for us. It helps us to feel good, reduce our chances of getting some diseases and enables us to keep doing the things we enjoy, especially as we get older. It’s a big part of helping us to live a healthier and longer life.

How much should I be doing?

We should aim for at least 75 minutes of vigorous activity or 150 minutes of moderate intensity activity every week. If you aren’t there yet you shouldn’t get too disheartened, it can be a goal for you to work towards. It’s important for everyone to know that every minute counts and try and minimise time sitting. It’s never too late to start.

Click on the image for more information.

Physical Activity Guidelines Adults poster


Think about things that make you happy, if they aren’t too active can you make them more active. If we do something we enjoy we are more likely to stick at it.

Enjoyable activity ideas


We are more likely to keep doing an activity when it’s convenient for us. A convenient activity reduces the excuses we can give ourselves to miss a day.

Here are some considerations which can make your activity convenient

Time – Choose something you realistically make time for or make something you already do more active.

Active travel – This includes any travel by walking, wheeling or cycling. It can be a way of keeping fit, saving some money and having fun.

Location – Will travelling to do something make you less likely to do the activity? If it will can you do a similar activity closer to where you live or work?

Cost – Can you afford to do the activity regularly? If cost is a barrier there are plenty of free opportunities to be active.  Dudley offers physical activity in the parks.

Weather – There is a good chance it’ll rain at some point and if you are doing outdoor activity you’ll get wet. If you don’t want to do activity in the rain can you do a version of it or an alternative indoors? If you don’t mind the rain too much, you could get some waterproof clothing.

Staying motivated

Staying motivated can be hard, but there are a few simple tips which will help you.

  • Record or remember your reasons for starting. Look back to see if you are reaching or have reached your goals.
  • Do it because it makes you feel good, don’t just do something for other people’s benefit.
  • Focus on progress and small improvements. Avoid the comparison to others.
  • Try using an activity tracker, these can help you track your progress such as daily steps. You will be able to see the changes in your fitness and they might even show improvements in your resting heart rate and sleep.
  • Keep a diary. You can see what you could do when you started and what your progressions are like. You can also note other things like how the activity has helped your day. It might have made you happier or concentrate better.

If you are concerned about being active with medical conditions the Physical Activity and Starting to Get Active Factsheet could help.