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Lazy overweight woman resting on sofa at home

Getting enough sleep is one of the best things you can do for your health. Most adults need around 7–8 hours a night to function well. Sleep gives your body time to repair, boosts your mood, improves concentration, and helps your mind and body feel more balanced. It’s also linked to long-term heart health, weight management, and a stronger immune system.If you're struggling to drift off or stay asleep, regular movement can make a big difference.<figure id="figure-57xfwm7gsmbkqfkqc"><img id="57xfwm7gsmbkqfkqc" src="https://cdn.durable.co/getty/205aBJ5hxYeyFBFLWNFVZsYi15x3qMNgZmaoIUHZig9T0mZc4c7DALOEQJ4eqtww.jpeg" alt="Young sleepless woman in trouble" title="Young sleepless woman in trouble" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure>How physical activity supports sleep Staying active can help reduce stress, anxiety and low mood—all things that often keep us awake at night. Exercise may also help manage sleep conditions like restless leg syndrome or sleep apnea.And quite simply, when you move your body more, it naturally feels more ready to rest.How much activity do I need to sleep better? The more movement you can build into your routine, the better. The NHS recommends:<ul><li>150 minutes of moderate activity a week or 75 minutes of vigorous activity</li><li>Plus strength-based exercise on at least two days a week</li><li>Children and teens should aim for at least 60 minutes of physical activity every day.</li></ul>&nbsp; When is the best time to exercise? Early morning or afternoon exercise is ideal—it helps reset your body’s sleep-wake cycle, also known as your circadian rhythm. Exercising outdoors during the day also exposes your body to natural sunlight, which helps you feel more alert during the day and sleepier at night.&nbsp; What if I don’t have time or don’t like the gym? You don’t need to spend hours at the gym to see the benefits. Try jogging, walking, cycling, or home workouts like short circuits or stretching sessions. Online videos and apps offer loads of options that can fit around your life.Adding little bursts of movement to your day—like walking instead of driving or taking the stairs—really adds up.“Exercise just bores me.” You might not have found the right activity yet. Think about what you enjoy:<ul><li>Do you love a bit of company and team spirit? Try a team sport or group session.</li><li>Prefer some quiet time? Swimming or solo walks might be more your thing.</li><li>Enjoy dancing, boxing, or yoga? There’s something for everyone—you just need to find your fit.</li><li>Asking a friend or family member to come along can also make things easier and more fun.</li></ul>&nbsp; “I don’t have time to exercise.”Fitting activity into your routine doesn’t have to mean blocking out hours. Many gyms offer early morning or evening classes, and there are tons of online options for short workouts at home.Try building in simple swaps: <ul><li>walk where possible</li><li>Sretch during TV breaks</li><li>Take the stairs more often.</li></ul> It all counts.&nbsp;<img id="b2n30gsijmmbkq8qj1" src="https://cdn.durable.co/getty/14ZmWkH7Y2i9IlAQfu6sBqGlM8SFkr4Uc7HNLsNLkaalTUfaRBQ0Y7qoX89Kj7cb.jpeg" alt="Happy fit woman cheering and celebrating" title="Happy fit woman cheering and celebrating" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/getty/14ZmWkH7Y2i9IlAQfu6sBqGlM8SFkr4Uc7HNLsNLkaalTUfaRBQ0Y7qoX89Kj7cb.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;">“Exercise makes me feel wide awake.”Some types of exercise (especially high-intensity ones) can leave you feeling energised. That’s great in the morning, but not ideal before bed.Try to leave at least an hour between your workout and bedtime. This gives your adrenaline and cortisol levels time to settle and helps your body temperature drop—both of which make it easier to sleep.&nbsp; “I still can’t sleep, even when I’m active.” Sometimes, other habits are getting in the way. Here are some tips that can help:<ul><li>Stick to a consistent sleep routine</li><li>Cut down on caffeine, especially in the afternoon and evening</li><li>Avoid vigorous activity right before bed</li><li>Wind down with calm activities and limit screen time before sleep</li><li>Keep your sleep environment dark, quiet, and cool</li><li>Avoid eating big meals close to bedtime</li><li>Keep a notepad by your bed—writing down any racing thoughts</li><li>can help clear your mind</li><li>Good sleep is just as important as staying active and eating well. Looking after all three can help you feel your best, both physically and mentally.</li></ul>&nbsp; Want support to get moving? Be Active Hampshire is a free 12-week programme designed to help you move more—gently and at your own pace. Our sessions are beginner-friendly and focused on helping people feel better, inside and out.If you’re looking to improve your sleep, your mood or just your general wellbeing, we’re here to help you take the first step.<a data-mce-href="http://www.beactivehampshire/sign-up" href="http://www.beactivehampshire/sign-up">🟢 Find out more and sign up here</a>

Sleep Better by Moving More

Charming young man preparing food at kitchen counter

Did you know that physical activity doesn’t have to mean playing sport or going to the gym? Anything that gets your heart rate up, warms you up, and gets you slightly out of breath counts. That could be as simple as walking briskly to the shop or choosing the stairs over the lift. <img id="7lnva3a1mkmbkpvm93" src="https://cdn.durable.co/getty/72AmIBMZ12yg0sv68urMS8CznDP4qTiKuV9DWhRK6w7B5Z3ir9tIHVWivJ7PPoZe.jpeg" alt="Beautiful Young Cheerful Woman Having a Phone Call while Mixing Hot Sauce in a Pan over a Kitchen Stove" title="Beautiful Young Cheerful Woman Having a Phone Call while Mixing Hot Sauce in a Pan over a Kitchen Stove" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/getty/72AmIBMZ12yg0sv68urMS8CznDP4qTiKuV9DWhRK6w7B5Z3ir9tIHVWivJ7PPoZe.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;" style="border-color: rgb(229, 231, 235); --tw-scale-x: 1; --tw-scale-y: 1; --tw-pan-x: ; --tw-pan-y: ; --tw-pinch-zoom: ; --tw-scroll-snap-strictness: proximity; --tw-gradient-from-position: ; --tw-gradient-via-position: ; --tw-gradient-to-position: ; --tw-ordinal: ; --tw-slashed-zero: ; --tw-numeric-figure: ; --tw-numeric-spacing: ; --tw-numeric-fraction: ; --tw-ring-inset: ; --tw-ring-offset-width: 0px; --tw-ring-offset-color: #fff; --tw-ring-color: rgba(62,172,255,.5); --tw-ring-offset-shadow: 0 0 #0000; --tw-ring-shadow: 0 0 #0000; --tw-shadow: 0 0 #0000; --tw-shadow-colored: 0 0 #0000; --tw-blur: ; --tw-brightness: ; --tw-contrast: ; --tw-grayscale: ; --tw-hue-rotate: ; --tw-invert: ; --tw-saturate: ; --tw-sepia: ; --tw-drop-shadow: ; --tw-backdrop-blur: ; --tw-backdrop-brightness: ; --tw-backdrop-contrast: ; --tw-backdrop-grayscale: ; --tw-backdrop-hue-rotate: ; --tw-backdrop-invert: ; --tw-backdrop-opacity: ; --tw-backdrop-saturate: ; --tw-backdrop-sepia: ; --tw-transform: translateX(0) translateY(0) rotate(0) skewX(0) skewY(0) scaleX(1) scaleY(1); --tw-border-opacity: 1; --tw-filter: ; --tw-backdrop-filter: ; --tw-bg-opacity: 1; background-color: rgb(243, 244, 246); width: 640px; margin: 0px; padding-top: 0px; padding-bottom: 0px; caret-color: rgba(0, 0, 0, 0); aspect-ratio: 16 / 9; object-position: center center;">Start with what works for you The recommended target is 150 minutes of activity a week—but don’t let that number put you off. It’s not about doing it all at once. Break it down into small chunks, spread across your day or week, in a way that fits your routine.It might be a walk in the morning, a swim at the weekend, or stretching while the kettle boils. If it gets you moving, it counts. The key is to plan it in, so it becomes part of your week, not just a good intention.Everyday activities that get you moving Here are a few simple ways to fit more movement into your day—no special gear required:<ul><li>Lunge while you hoover</li><li>Get off the bus one stop early and walk briskly</li><li>Try seated arm or leg movements while watching TV</li><li>Do squats while the kettle boils set a little challenge for yoursel</li><li>Walk while you're on the phone</li><li>Add calf raises or side steps while doing the washing up</li><li>Skip TV ads and do a few star jumps or laps of the room</li></ul>These might seem small, but they add up—and that’s the point. You don’t have to do it all at once. You just need to start.<figure id="figure-pczas63heombkpt88u"><img id="pczas63heombkpt88u" src="https://cdn.durable.co/getty/0leTZb3X1hJdWJzXa3auGeF2FsTjVe9vNv58n9pdoPtnIr9xdnawm3uYP8XclmAe.jpeg" alt="Charming young man preparing food at kitchen counter" title="Charming young man preparing food at kitchen counter" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/getty/0leTZb3X1hJdWJzXa3auGeF2FsTjVe9vNv58n9pdoPtnIr9xdnawm3uYP8XclmAe.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Make it fun and make it yours The most important thing? Find something you enjoy. You're far more likely to stick with it if it makes you feel good—not just physically, but mentally too. Whether it’s dancing in your kitchen or taking a walk with a podcast, what matters is that it works for you.&nbsp; Want a bit more structure or support? Be Active Hampshire is a free 12-week programme to help you move more in a way that suits your life. We offer beginner-friendly sessions across the county—designed for people who are inactive, just starting out, or looking for some support to get going.Whether it’s a short walk, a dance class, or a bit of strength work, we’ll help you take those small steps that add up to something big.<a data-mce-href="http://www.beactivehampshire.org.uk/sign-up" href="http://www.beactivehampshire.org.uk/sign-up" data-mce-selected="inline-boundary">Get started with Be Active Hampshire</a>

Ways to Add Movement to Your Day

<figure id="figure-pot6c1rseimbkpjtaz"><img id="pot6c1rseimbkpjtaz" src="https://cdn.durable.co/getty/2a5xAZkcNGb1wmmupTowHOJqPjEMUiaQFOgYQy6UzKncdktKcqniSj4otyovTuI7.jpeg" alt="Group of cheerful diverse friends in the park" title="Group of cheerful diverse friends in the park" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure>We all know that exercise is good for us—but let’s be honest, it can often feel boring. The secret? Finding something you genuinely enjoy. When moving your body feels fun, it’s not a chore—it’s something you’ll want to come back to.  If going for a walk, run or swim doesn’t appeal to you, there are plenty of other activities worth trying. Here are a few more unusual ways to get active that might just surprise you.&nbsp; Rollerskating  Rollerskating is a fantastic way to get moving. It strengthens your core, improves your balance, and gives your hips and legs a good workout. And the best part? It’s fun.Rollerskating has seen a big comeback in recent years, with roller discos and skating clubs popping up across the country. Some clubs even loan out equipment, so there’s no need to buy skates or pads if you’re just giving it a go.&nbsp; Rock Climbing  Fancy a challenge? Rock climbing could be for you. It’s a high-energy activity that’s perfect for anyone looking to build strength and stamina in a more adventurous way.Climbing works almost every part of your body—you’ll use your arms to pull, your legs to push, and your core to stay balanced. You can try indoor climbing walls at a gym, or climb outdoors with trained professionals if there’s a good location nearby.  <figure id="figure-hg18fa6h9umbkpi586"><img id="hg18fa6h9umbkpi586" src="https://cdn.durable.co/getty/34H85iqx9RH7CZUW7tQFehq8NvGpJkobwulm3zrQD1a1xZwyeIRmk0anVw45tJBc.jpeg" alt="Hooping Class" title="Hooping Class" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/getty/34H85iqx9RH7CZUW7tQFehq8NvGpJkobwulm3zrQD1a1xZwyeIRmk0anVw45tJBc.jpeg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Hula Hooping  Hula hooping isn’t just for kids. Keeping a hoop spinning around your waist takes real effort, which means it’s a great way to build strength and coordination.Using a weighted hoop can increase the intensity, and some studies suggest it may even help with trimming your waistline. If you’re unsure how to get started, look out for local hooping classes for a fun, low-pressure group workout.&nbsp; Dancing Who doesn’t love a good dance? Crank up your favourite playlist and just go for it. No equipment needed—just a bit of space and some music that lifts your mood.Dancing is a brilliant all-body workout. It helps build strength, improves circulation and flexibility, and boosts your energy. If you want to try something new, you’ll find loads of classes in most areas—from salsa and jazz to dance fitness classes like Zumba.&nbsp; Want to give something new a try? At Be Active Hampshire, we believe getting active should feel good—not pressured. Our free 12-week programme is designed for people who aren’t currently active, and we offer beginner-friendly sessions across the county. Whether you fancy a dance class, a gentle walk, or something a bit different, we’re here to help you find what works for you.

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Sleep Better by Moving More

Ways to Add Movement to Your Day

Find the Fun in Fitness