Good Boost Aqua Natal Session
Rainham Leisure Centre Thursdays 9:30 AM – 10:30 AM £4.50 per session (booking required) via Everyone Active app or website, or 01708 202810 Please arrive 30 minutes early for your...
Resources > Healthy Body
Keeping active
Being physically active is really important for helping you to live a long, healthy and fulfilling life.
Regular physical activity can help lower your risk of several diseases, including cancer, dementia, type 2 diabetes. It can also lower your risk of getting a hip fracture, can help your stress levels and boost your self-esteem, mood, sleep quality and energy.
Guidelines for keeping active
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Doing exercise just once or twice a week reduces the risk of heart disease or stroke.
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Adults are recommended to do some type of physical activity every day, spreading exercise evenly across the week. For information about children and young people's physical activity guidelines, take a look at the NHS website.
- The Chief Medical Officer recommends that all adults do 150 minutes of moderate activity per week (or 75 minutes of vigorous intensity activity per week. Moderate physical activity is anything that raises your heart rate, makes you feel warmer and breathe more rapidly. This includes dancing, brisk walking or pushing a lawn mower. Vigorous intensity activity involves activities that make you breathe hard and fast, such as running or riding a bike fast.
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The Chief Medical Officer also recommends you do strength training, such as carrying heavy shopping bags, yoga, wheeling a wheelchair or lifting weights, at least twice a week.
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If you spend time lying or sitting down, break it up with movement.
Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure the exercise you do is appropriate for fitness levels.
For tips on easy ways to move more as a family, take a look at Better Health Healthier Families. You can find the Chief Medical Officer's physical activity guidelines for children and young people here.
Find places, groups & activities near you to do physical activity
Walking & running
Whether you're looking to do a self-led walking trail, or join a local running club, there are lots of groups you can join.
Cycling, Scooting, Skateboarding & Rollerskating
From roller discos at Rom Skatepark, to cycle routes in Thames Chase, there are lots of places and groups you can join in Havering.
Tennis, table tennis, cricket & badminton
There are lots of places across the borough where you can get involved in racquet sports.
Football, netball & basketball
Get back into a sport you played at school, or play competitively, there's lots of groups to get involved with in Havering.
Yoga & Pilates
From yoga in the forest to Pilates on the high street, find the yoga and Pilates class for you.
Dance
We have musical theatre, Bhangra, tea dances and more. Take your pick!
Gym & weight training
There are lots of gyms and leisure centres for you to explore in Havering.
Rowing, swimming & water sports
There are plenty of ways to dive into water sports and meet others who share your enthusiasm.
Boxing & martial arts
From sparring sessions to martial arts classes, there are plenty of ways to train, build confidence, and connect with others.
Sports clubs and activities for children & young people
There are lots of local groups, classes and programmes where children and young people can get active.
Exercise for people with accessibility needs
If you have a disability or long-term health condition, there are lots of local groups and classes you can join that are accessible for you.
Upcoming Events
Upcoming events
Pilates with Angela
Would you like to join a mixed ability Pilates Mat work and relaxation class on a Friday morning? Join us for Pilates Matwork and relaxation at Ardleigh House, every Friday...
Harrow Lodge parkrun
A free, fun, and friendly weekly 5k community event. Walk, jog, run, volunteer or spectate – it’s up to you! Nearby Sunday 2k junior parkrun events for 4 to 14...
Ballroom, Latin and Sequence Dance
We are a friendly social dancing club who meet Monday evenings from 7.30 to 10.00 for Ballroom, Latin and Sequence dancing with regular themed evenings. All adults welcome (singles or...
Indoor rowing fitness for teens and young adults aged 13-24
Cool Rowings is an initiative created by Weininger Irwin, the UK’s 1st Gladiator Champion. We are based in the welcoming Mercury Shopping Centre in our new Rowing & T –...
Thorpey’s Bat & Chat
A relaxed space to play cricket, connect with others and support your mental wellbeing. Mind Havering, Barking and Dagenham is proud to host Thorpey’s Bat & Chat, a free weekly...
Related Services
Related services
Sport for Confidence accessible physical activity sessions
A team of allied health professionals and specialist coaches from Sport for Confidence work within Havering to break down barriers that people face to participating in physical activity.
Yoga in Nature at Rainham Hall
Gentle yoga session in the garden once a month from May to September.
Arty’s Sculpture Trail
Arty’s Sculpture Trail invites families and nature lovers to embark on a magical journey through Eastbrookend Country Park in Dagenham, Romford. Inspired by the story 'Arty's Eastbrookend Adventures', this trail lets you meet Turtle Arty, Robin Rue, Fox Lisa, and other delightful characters as you explore the beautiful landscape.
Avelon Road Centre day opportunities for resident with learning disabilities
Avelon Road Centre is a welcoming and inclusive Adult Social Services facility located in the London Borough of Havering.
Romford Rock & Boulder
We are bouldering gym with a cafe and class for youth groups.
Cool Rowings
Cool Rowings is an initiative created by Weininger Irwin, the UK’s 1st Gladiator Champion. We are based in the welcoming Mercury Shopping Centre in our new Rowing & T - Shirt Shop ground floor.
AgeUK RBH Falls Prevention exercise classes
We are pleased to offer a number of strength and balance classes across all three boroughs. Face to face classes include chair based exercise, Tai Chi and Nordic Walking.
Sycamore Trust Autism Ramblers
We we be walking and talking in Havering, Barking & Dagenham. The walks are a great opportunity to make new friends, improve physical and emotional wellbeing and enjoy the great parks in the local area.
Exercise Referral Scheme
The 12 week Havering Exercise Referral scheme is aimed at inactive adults, aged 16 years and over with a low or moderate risk long-term condition. The scheme has been designed to help individuals self-manage their condition more effectively and with confidence.
