Are you really Physically Active?

Not only is being active good for your mind, your body and health, it can be a great way to meet new friends, enjoy time as a family and engage with your environment.

The best way to get moving is to start small and realistic and build up gradually. Fitting some physical activity into your day is not as daunting as it sounds and doing something is better than nothing.

tmactive150 is designed to encourage and help local people achieve 150 minutes of activity per week and to find out more about tmactive's commitment to creating more opportunities for our residents to participate in physical activity. The tmactive150 campaign is based on the Chief Medical Officer's recommendation of 150 minutes of moderate exercise per week for adults aged 19-64 years.

Find out more about tmactive150 programmes here  


Let's make a start!

pic1 copyFirst of all, find ways to be more active each day. The best way to start is to reduce the amount of time you spend sitting down. This can be done by stretching your legs more often and walking more steps each day.

Here are some ideas to help you sit less:

  • Have a go at some light stretches whilst watching TV
  • Make time for a Sunday family walk
  • Dance to the radio
  • Push a lawn mower
  • Wash the car
  • Take the dog for a walk
  • Take the stairs, rather than the lift
  • Ride a bike on level ground or with a few hills
  • Walk to the shops instead of driving
  • Walk & talk - introduce walking meetings at work


Did you know? Spending just a short amount of time (10-15 minutes) stretching each day can help calm the mind and give your body a chance to recharge. Even a brisk walk of 30 minutes a day can reduce the chance of getting illness such as cancer.


Let's get moving - find an activity that's right for you

tmactive150 activities can range from taking part in an exercise class, swimming in the pool and working out in the gym to going for a brisk walk, jogging in the park and playing a round of golf. tmactive's leisure centres offer a full range of opportunities from swimming, gym sessions, group exercise classes, sports hall activities, golf and much, much more!  We've also got wearable tech to make exercising fun!


Swimming for Fitness

Swimming has the power to enhance your energy, make you feel better and keep your weight under control. Swimming regularly can increase your life expectancy and help to reduce the risk of heart disease, type 2 diabetes, and stroke. When you swim, you are benefiting the body and the mind and what's more, it is fun, a great form of fitness and a lifelong skill.

Larkfield Leisure Centre and Tonbridge Swimming Pool offer a range of swimming sessions and lessons for adults, children and families. For most people, swimming is a safe and effective form of exercise. All you need is a swimming costume and if you would like, a pair of goggles is a good idea to help see where you're going under water. You'll find information on classes for different age groups and levels, timetables and prices on our websites.


Walking for Health

Walking is a fantastic form of exercise for people of all ages and fitness levels who want to be more active. The easiest way to walk more is to make walking part of your lifestyle and include walking into your everyday routine. For example; walking to the shops or going for a stroll with family or friends. A good comfy pair of supportive shoes/trainers and loose fitted clothing that allows you to move freely is all you need!

Tonbridge & Malling Health Living Team organise free, volunteer led Health Walks as an enjoyable way to meet new people and improve your health - find out more.


Running for Beginners

Running is an incredibly effective way to lift your mood, get fitter and make you healthier. While sometimes running can seem a bit daunting to start with, knowing what it can do for your life might just make you look at running in an entirely new light.

It's FREE, you can do it anywhere, and it is a fantastic calorie burner! Running regularly has also proven to help reduce your risk of chronic illnesses, including heart disease, type 2 diabetes and stroke.

Joining a running group is the perfect way to help stay motivated and commit to running regularly. Did you know tmactive are introducing running groups? If you are a beginner and interesting in finding out more please visit our tmactive programme page.


The Benefits of group exercise

Our centres offer a wide range of exercise classes to suit all ages and fitness levels - whether the class is in the gym, our fitness studio or the sports hall, you're certainly sure to find a class that fits your lifestyle, builds your fitness and self-confidence and most importantly is good fun! Our classes are enjoyable and great for socialising too. Not 'going it alone' can really help when it comes to staying motivated to achieve your goals. Come along with a friend, gym buddy; or join in and make new friends! Find out more about Larkfield Leisure Centre's and the Angel Centres group exercise classes.


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Get the latest in wearable technology

tmactive are extremely excited to have launched the MYZONE MZ-3 belt at Larkfield Leisure Centre and SWIMTAG at Larkfield and Tonbridge Pool. The technology helps to keep you motivated by offering truly accurate tracking of your exercise effort, whether you are exercising in the pool, in the leisure centre or in your local park. It really is an incrediable way to get engaged and have fun during your workouts through goal-setting and social interaction. Set goals, monitor your progress and share your achievements with friends and family via social media, all from your phone or PC.  Watch this great video to find out more. Reward your effort! Make exercise fun! See your achievements!  


Enjoy your surroundings and do more with others

shutterstock 178858244 Small copyBeing physically active does not just mean playing a competitive sport or joining a gym. In Tonbridge & Malling we are surrounded by beautiful country parks with plenty of outdoor activities on offer; from organised health walks to golf, watersports and running groups, there is an activity out there for everyone. The best way to find out more about these activities, is to visit our community programme page and TMBC Sports Directory.

Find out also about Tonbridge & Malling's parks & open spaces

Recent research carried out by the British Military Fitness showed a clear link between physical activity and the great outdoors. The research showed that, of the 1,000 people polled, 53.3 per cent said spending time outdoors in the fresh air makes them more energised and feel better when they are suffering from anxiety and depression. A further 35 per cent said exercise was a great way of soothing their built-up angst, nervousness and low mood.


Public Health England: Health matters: getting every adult active every day

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