We all know that we should be more active. But with busy lives, living with a health condition and/or disability, aches and pains, and sometimes a lack of confidence, it can be hard to take that first step. If that sounds familiar, you’re not alone. The good news? It doesn’t take much movement to start feeling better – physically, mentally, and emotionally.
At Active Eastbourne and Lewes, we believe that movement is medicine. And like any medicine, the right dose—at the right time—can have powerful effects.
Why Movement Matters
Physical activity isn’t just about getting fit or losing weight. It’s about improving the quality of your life (see the Centurion fitness blog for more), one step at a time. Research shows that even modest increases in movement can lead to:
The following stats are showing the reduction percentage in a person’s chance of developing the condition by doing the recommended level of physical activity
- Heart Disease: 40% Physical activity has a strong effect in reversing the development of heart disease. (We have a 33% risk of developing this condition in our lifetime)
- Blood Pressure (Hypertension): 52% Physical activity reduces the risk of developing hypertension. (We have a 72% risk of developing this condition in our lifetime)
- Chronic Pain: 25-52% Physical activity leads to an improvement in pain conditions
- All causes of mortality: 30% Risk reduction of all cause of mortality from physical activity is 30%
- Stroke: 30% Physical activity reduces the risk of s stroke or mortality from a stroke by 20-40%. (We have a 17% risk of developing this condition in our lifetime)
- Cancers: 25% breast cancer and 45% bowel cancer (We have a 13% risk of developing breast cancer and 6% risk of developing bowel cancer in our lifetime)
- Falls in the elderly: 40% Physical activity benefits the reduction of falls, strength and balance exercises. (We have a 50% risk of developing this condition in our lifetime)
- Major Fractures: 50% Mainly reducing falls. (We have a 35% risk of developing this condition in our lifetime)
- Osteoporosis: 40% Reducing weak bones. (We have a 50% risk of developing this condition in our lifetime)
- Osteoarthritis: 58% Physical activity reduces the risk of developing osteoarthritis. (We have a 14% risk of developing this condition in our lifetime)
That’s a lot of benefits for just a little movement! You don’t need to run marathons or spend hours in the gym. Walking to the shops, dancing in the kitchen, gardening, or joining a yoga class all count.
Start Where You Are
You don’t have to be sporty or slim to get active. You don’t even have to feel motivated at the start. The key is to start moving — in whatever way feels manageable for you. If you need help changing your behaviour to get moving more, free support is available at One You East Sussex
Here are a few simple ways to begin:
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- Five-minute walks: Try a short stroll around the block after lunch or dinner.
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- Stretch at home: Gentle stretching while watching TV or listening to music can improve flexibility and circulation.
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- Stand up regularly: If you’re sitting for long periods, set a timer to remind you to stand and move every 30–60 minutes.
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- Try something new: Look out for local beginner-friendly classes or groups. Many are welcoming to all ages, abilities, and fitness levels.
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- Buddy up: contact a friend and buddy up. Arrange to meet and go for a regular walk or go and try new classes together.
Physical Activity for Mental Health
The link between movement and mental wellbeing is strong. Being active boosts the release of feel-good chemicals like serotonin and endorphins. That can mean fewer low moods, more energy, and even greater confidence over time.
For many people, especially those experiencing anxiety, depression, or loneliness, getting active can feel like a big ask. But it doesn’t have to be. A walk in nature, some slow breathing combined with movement, or just taking part in a group activity where you feel welcome and safe can make all the difference.
Movement Looks Different for Everyone
It’s important to know that any movement counts. Whether it’s dancing, swimming, walking, playing with the grandchildren, or joining a local community group – it all adds up. There’s no “right” way to be active. The best kind of movement is the kind you enjoy and will stick with.
If you have a health condition or haven’t moved much in a while, speak to your GP or healthcare professional before starting something new. Many local activities are designed specifically for people managing long-term conditions.
Your Local Support Network
The Active Eastbourne and Lewes partnership brings together local organisations working to make movement easier and more accessible for everyone. From free taster sessions to inclusive activities and friendly walking groups, there’s something for everyone – no matter your age, background or ability.
You don’t have to do it alone. There’s a welcoming community ready to help you find your way into movement.
Take the First Step Today
Remember: movement really is medicine. And like any good medicine, it works best when taken regularly and in the right dose for you.
Start small. Celebrate every effort. And most of all, be kind to yourself along the way.
Because the truth is, every step counts.
