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Exercising regularly can make you feel better, more confident, happier, less stressed, sleep better and be more energised.

Physical Activity infograpahic
For adults walking at a decent pace for half an hour, five days a week, will do wonders for your health and fitness. Three sets of 10 minutes work just as well and may be easier to fit into your everyday life.

Children and young people aged 5 to 18 years should be active for at least 60 minutes every day.

For more information and guidelines for children under five go to the Scottish Government’s website.

Check out this inspiring video called '23 and a half hours' on the benefits of being active for just half an hour a day. 

For ideas on how to be active visit:

  • Active Scotland You’ll find a wealth of ideas and information on ways to get active across Scotland. You can search local activities by postcode.
  • The Borders Community Activities Directory provides a listing of activities and classes suitable for all ages across the Scottish Borders.
  • LIVE Borders have eight facilities across the Borders providing a wide range of exercise opportunities for all ages and levels of fitness. They also offer outreach classes in local communities.
  • Laidlaw Memorial Pool and Fitness Centre provide a range of gym and pool based exercise and children’s activities in Jedburgh.
  • Putton Mill Fitness Centre based near Duns providing a range of group exercise classes and personal training.
  • FitBorders provide a range of community based affordable exercise classes throughout communities in the Borders. Classes include Zumba, Spin, Boxercise and Cardio Combat.
  • Walk it provides low intensity, social health walks across most of the Borders. The walks are aimed at people who have low levels of physical activity.
  • Think fitness is a Hawick based health club providing a range of exercise classes.
  • Walks in and around the grounds of the Borders General Hospital - these walks may be of interest if you are visting or working at the Borders General Hospital

If you are keen to make small changes and require some support, the Lifestyle Adviser Support Service (LASS) offers help and advice to people (over 16) wishing to make a lifestyle change to improve their health. For further information contact Alison Colvin, LASS administrator at