Physical Activity Services

Stay healthy or improve your health

How much physical activity you need to do each week depends on your age and any specific medical conditions.

The World Health Organisation recommends that Adults aged 18–64 should do at least 150 minutes of moderate intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous intensity aerobic physical activity throughout the week or an equivalent combination of moderate and vigorous intensity activity.

Aerobic activity should be performed in bouts of at least 10 minutes duration. For additional health benefits, adults should increase their moderate intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous intensity aerobic physical activity per week, or an equivalent combination of moderate  and vigorous intensity activity.

Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

In adults aged 18–64, physical activity includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (i.e. work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities.

Our Support Workers will use a simple questionnaire to enable people to identify their activity levels and if necessary consider changes to improve wellbeing.

Contact the Rutland Community Wellbeing Service on 01572 725805 or complete the online referral form to access help and support.


Active Rutland provides information about activities in Rutland for all ages. Physical Activity Programmes suitable for all ages and levels of fitness can be found on the Leicestershire and Rutland Sport Website.

Parkrun is a free 5km walk/run which takes place every Saturday morning starting at Normanton Church at Rutland Water.

The NHS have created Couch to 5K. The programme is designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping. The pace of the nine-week running plan has been tried and tested by thousands of new runners.