No matter how old you are, introducing regular physical activity into your daily life can improve your overall health, ease stress, and improve sleep!
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The NHS recommends adults should do some type of physical activity every day. Exercising just once or twice a week can reduce the risk of heart disease or stroke.
Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Adults should aim to:
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk but not sing.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, pushing a lawn mower, and hiking.
You should also:
To get health benefits from strength exercises, you should do them to the point where you need to rest before repeating the activity. Examples of muscle-strengthening activities include:
If you are new to exercising, the NHS choices website has a digital fitness studio with some helpful instructor-led videos, covering aerobics, strength and resistance, pilates, and yoga.
The NHS website also has a BMI (body mass index) calculator which can help you find out if you're a healthy weight. You can also use it to check your child's BMI.
Don't forget to always consult your GP or healthcare professional before beginning any exercise or diet programme.
There are lots of activities in the borough to help you get moving more, have a look on the JoyApp website to search for activities near you.
By choosing to cycle some of your local journeys to school, work, or the shops, you can easily integrate gentle exercise into your daily routine.
The council offers free cycling training to anyone who lives, works or studies in the borough.
Our Young at Heart programme is for Barking and Dagenham residents over the age of 60 who want to meet new people, take part in activities and improve their mental and physical well-being.
Sessions are available at a variety of times in community settings and include:
Chadwell Heath Community Centre
From the 1st April 2025 membership charges for the programme will be:
| Membership | Annual | 6 months | 3 months |
| Individual Basic Resident | £75 | £37.50 | £18.75 |
| Individual Premium Resident | £130 | £65 | £32.50 |
| Couple Basic Resident | £112.50 | £56.25 | £28.13 |
| Couple Premium Resident | £195 | £97.50 | £48.75 |
| Membership | Annual | 6 months | 3 months |
| Individual Basic Non Resident | £150 | £75 | £37.50 |
| Individual Premium Non Resident | £260 | £130 | £65 |
| Couple Basic Non Resident | £225 | £112.50 | £56.25 |
| Couple Premium Non Resident | £390 | £195 | £97.50 |
Payments are online through the LBBD Payment page
Please contact the leisure centres direct for further information and costs.
Coaches from the Healthy Lifestyle Team have made some videos of exercises and movements that can be done from the comfort of your own home:
There are a number of clubs that residents from Barking and Dagenham can join: