Activities

Overview

Physical activity means any movement that uses your muscles and energy, like walking, gardening, swimming, or dancing. Regular activity is one of the best things you can do for your health. It helps keep your heart, muscles, and bones strong and supports your mental wellbeing.

Yes. Most people can do some form of activity, but many adults find it hard to get enough. In the UK, around one in three people is less active than is recommended for good health.

It affects everyone. People of all ages, abilities, and backgrounds can benefit from moving more. Some groups, such as people with certain health conditions or disabilities, may need tailored advice from a healthcare professional.

Symptoms

Common symptoms

• Feeling unusually tired after small amounts of activity
• Feeling breathless or having a racing heart sooner than expected
• Pain, pressure, or discomfort in the chest, arms, jaw, or neck during activity
• Dizziness or feeling faint during or after exercise
• Swelling, heavy pain, or injury in joints or muscles that does not settle

Symptoms in children

• Becoming unusually breathless while playing with other children
• Complaining of chest pain or pounding heartbeat during activity
• Fainting or seeming very tired after normal play

Symptoms in older adults

• Feeling severe breathlessness or tiredness when walking short distances
• Losing balance or feeling unsteady on your feet during movement
• New joint pain or discomfort that limits everyday walking or climbing stairs

Causes

Main causes

• Lack of time due to work or family responsibilities
• Sitting for long periods at a desk or in front of screens
• No easy access to safe outdoor spaces or exercise facilities
• Health problems that make movement uncomfortable or painful
• Feeling unsure how to start or fear of injury

Risk factors

• Having a long-term condition such as heart disease, diabetes, or arthritis
• Being older and having reduced muscle strength or balance problems
• Taking medicines that can make you feel dizzy on standing
• Having smoked or having a history of heart or lung problems

When to see a doctor

See a doctor urgently if:

• If you have chest pain or severe breathlessness when you are active, stop and seek medical advice promptly.
• If you feel lightheaded, faint, or have a racing heartbeat during activity, talk to a healthcare professional soon.

Book a routine appointment if:

• If you have a medical condition and want to start a new exercise programme, book a routine check-up first.
• If you have persistent joint, muscle, or back pain that gets worse with activity.

Diagnosis

There is no test to diagnose inactivity itself. A healthcare professional will ask about your current activity levels, health history, and any symptoms you have during movement. They may check your blood pressure, heart rate, and weight to identify any risks before you become more active.

Tests that may be done

• Blood pressure measurement
• Blood tests for cholesterol, blood sugar, or other markers
• Electrocardiogram (ECG) if you have heart-related symptoms
• Physical assessment of balance, mobility, or joint pain

What to expect at your appointment

Your healthcare professional may talk with you about realistic goals for your daily activities. They might suggest a personalised plan or refer you to a local exercise referral programme. The aim is to help you move more safely, not to pressure you.

Treatment

The main treatment for too much inactivity is to gradually increase your physical activity in a way that works for you. This might mean starting with short walks or seated exercises and building up over weeks. Your doctor or nurse can help you find safe ways to be active based on your health.

Self-care at home

• Start with 5-10 minutes of light walking or stretching and add a little each day.
• Break up long periods of sitting by standing and moving every 30 minutes.
• Choose activities you enjoy, such as gardening, dancing, or playing with children.
• Use a pedometer or phone step counter to track your progress, if that helps you stay motivated.
• Listen to your body — if something hurts, stop and rest.

Medical treatments

If you have underlying conditions such as angina, diabetes, or arthritis, your healthcare provider may work with you to manage those conditions first. This could include adjusting your medicines, providing pain relief for joint conditions, or referring you to a physiotherapist for a specialised movement plan. No specific medication should be taken without advice from a qualified healthcare professional.

When is surgery considered?

Surgery is not used to treat inactivity itself. However, if joint problems such as severe arthritis limit your ability to move, your specialist may consider surgery to improve mobility and comfort.

Living with this condition

Think of activity as part of your normal routine. It can be as simple as walking to the shops, taking the stairs, or doing chores. If you have a health condition, learn your own limits and stop if you feel unwell. Keep a steady pace and allow yourself rest days.

Lifestyle tips

• Plan activity at times when you have the most energy, such as after a meal or in the morning.
• Ask family or friends to join you — it can make activity feel more social and easier to keep up.
• If you sit a lot for work, set a timer to stand and move around regularly.
• Choose comfortable shoes and clothes that are appropriate for the activity.

Diet and exercise

Eating a balanced diet supports your energy levels for activity. You do not need a special diet unless advised by a healthcare professional. Keep hydrated with water before, during, and after activity. If you have diabetes, check with your doctor about how activity affects your blood sugar levels.

Mental health and emotional wellbeing

Physical activity is good for mental health. It can help reduce stress, anxiety, and symptoms of depression. Moving regularly can improve your sleep and boost your mood. If you feel overwhelmed or have thoughts of self-harm, please talk to your doctor and seek crisis support right away.

Prevention

Being inactive is not a disease, but the health conditions linked to inactivity can often be prevented or improved. By building activity into your day now, you can lower your risk of heart disease, stroke, type 2 diabetes, and some cancers.

Screening programmes

Your healthcare provider may offer checks for blood pressure, cholesterol, and blood sugar as part of routine care. These checks help detect early problems before they cause symptoms.

Complications

If left untreated

• Higher risk of heart disease and stroke
• Higher risk of type 2 diabetes
• Weight gain and obesity-related conditions
• Weak muscles and bones, leading to falls or fractures
• Worsening of joint pain and stiffness

Long-term outlook

The good news is that increasing your activity at any age can improve your health quite quickly. Even a small, steady change can make a real difference over time. Many people feel more energy and better mood within weeks of becoming more active.

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