Stay active

How does physical activity affect brain health?

Exercise boosts blood flow to the brain, reduces inflammation, and supports memory and thinking skills. Exercise also promotes growth of new blood vessels and brain cells, and reduces the risk of other health conditions such as high blood pressure. Being physically active can help to reduce stress and improve mood.

What can we do to reduce this risk?

Even small changes can make a big difference:

✔ Walk, swim, dance, or garden—whatever you enjoy!

✔ Break up long periods of sitting with some activity

✔ Start small and build up gradually

✔ Move more—aim for at least 150 minutes of activity per week (e.g. 30 minutes on 5 days) if able

✔ Do activities that strengthen major muscle groups (like yoga or resistance training) at least twice a week

What support is available in Nottingham and Nottinghamshire?

Things to do

Find local activities, groups, events, sports, community venues, outdoor spaces and other opportunities to stay active, connected and involved in their community.

Thriving Nottingham

Helping you to live well and feel great

Thanks to Nottingham City Council, get free access to expert weight loss, stop smoking and exercise programmes and more. To make sure we’re helping those who need it most, there are some eligibility criteria. Our experts share advice, top tips and guides to help you get ahead and reach your goals so you can thrive.

Active Nottingham

Active Nottingham is a network of six leisure centres across Nottingham, offering gyms, swimming pools, fitness classes, health suites, swimming lessons, and sports activities for people of all ages and fitness levels. It also provides flexible memberships and discounted pay-as-you-go access, making it easier and more affordable for Nottingham residents to stay active and healthy.

Your Health Notts

Your journey towards a healthier and happier life

My Story is Your Health Notts’ personalised support service for Nottinghamshire residents. We take time to understand your health journey and goals, then create a tailored plan to help you achieve them. Whether you want to lose weight, stop smoking or improve your wellbeing, our team will support you every step of the way.

Walk Notts

Walk Notts is a free Nottinghamshire-based resource that inspires and supports people of all ages and abilities to walk or wheel more in their everyday lives.

Active Notts

Active Notts helps people improve their physical and brain health through accessible, enjoyable opportunities to be active. Every Step Counts!

Health for Teens

Understand the key benefits of regular exercise for young people, including better sleep, reduced stress, increased energy, improved physical and mental health, stronger fitness, better coordination, and greater self-confidence. Find help and support in your local area.

Get running with Couch to 5K - Better Health

Starting something new like running can feel overwhelming, but that is completely normal. Many people feel this way at first. The free NHS Couch to 5K programme makes it easier by guiding you from the couch to running 5km in just 9 weeks. Let’s take it one step at a time.

Country parks and visitor centres

Nottinghamshire County Council’s Country Parks website showcases a range of parks and green spaces where people can enjoy walking, cycling, nature, adventure activities, and family days out across the county. It provides information on popular destinations such as Sherwood Forest, Rufford Abbey, Holme Pierrepont, Cotgrave Country Park and Bestwood Country Park, highlighting their facilities, wildlife and visitor attractions.

Information for professionals

• Use physical activity as a "prescription" for brain and heart health. Find out more by visiting: Moving Medicine - The ultimate resource for healthcare professionals (opens in new tab)
• Refer to local activity programmes.
• Promote movement in daily routines, especially for older adults.
• Find out more by visiting: Nottingham Joint Strategic Needs Assessment – Physical Activity