Physical activity

Reviewed: 14/07/2026

Jump to:

Background

Regular physical activity provides a range of physical and mental health benefits. These include reducing the risk of disease, managing existing conditions, and developing and maintaining physical and mental function. The benefits of physical activity far outweigh the risks - if it were a drug we would call it a miracle cure.

The UK Chief Medical Officers' guidelines provide recommendations on the frequency, intensity, duration and types of physical activity at different life stages, from early to later years. The health benefits of physical activity are significant when we go from no activity to even some activity. Health gains then rapidly build to the point when we are doing around 150 minutes a week. After this, benefits still increase but often at a slower rate. For this reason adults are recommended to aim for at least 150 minutes a week, but importantly if you do no physical activity do some, and if you do some do a bit more. In addition, reducing the amount of waking time we spend sitting or lying down - particularly for prolonged periods - provides further health benefits, even for those who are otherwise active.

Lasting increase in physical activity is most likely when it's enjoyable, useful, or part of everyday routines. Walking, cycling, wheeling, all forms of sport, dancing and running are all valuable ways to be active. There is clear evidence that even small increments such as taking the stairs rather than the lift, or walking to the shops can make a surprisingly large difference to our long term health and wellbeing if they become part of normal life. Alongside general physical activity, activities and exercises which maintain and build muscle strength and improve our balance are essential throughout our lives, and to ensure we maintain independence in older age.

The experience of other countries tells us that getting the whole nation active every day will only happen if we involve all sectors. We need to embed physical activity into the fabric of daily life, making it an easy, cost-effective and ‘normal’ choice in every community in England.

Infographic from All our health

Physical activity infograph

 

The Bolton picture

Further useful links

Active travel

Also see Bolton JSNA - climate emergency and Bolton JSNA - built & natural environment (Transport)

Active travel is people powered travel - such as walking, wheeling, or cycling. 'Wheeling' means moving as a pedestrian with any kind of wheeled mobility aid (e.g. wheelchairs, mobility scooters, walking frames, prams or buggies) and is a term that many but not all disabled people identify with. Making more of our everyday journeys by active means is a particularly good way of incorporating physical activity into busy lives. This could be by cycling the whole way rather than driving, or by walking to and from the train station or bus stop.

The Third Cycling and Walking Investment Strategy sets out a target that 55% trip stages under 5 mi (8 km) are walked or cycled by 2035. A stage is a whole journey made by a single mode, or a part of a journey where there is a change of mode of transport or vehicle (e.g. walk to the bus stop, then take a bus, then change bus, then walk to destination = 1 trip made of 4 stages). Active Travel England aims for 50% of trips in England’s towns and cities to be walked, wheeled or cycled by 2030. TfGM's 'right mix' aims for 50% of trips to be made by walking, cycling and public transport by 2040.

Micromobility encompasses active travel plus non-people powered small vehicles such as e-scooters, mobility scooters, and hoverboards. These modes may have environmental, financial and accessibility benefits particularly if their use replaces journeys made by private car, but they will not have the physical activity benefits of active travel. Cycle infrastructure can support the use of wider forms of micromobility. E-cycles meeting the UK's Electrically Assisted Pedal Cycle rules are legally pedal cycles, so are a form of active travel as the e-assist cuts out at speeds above 25 kmph/ 15.5 mph and is only active while pedalling. E-cycles may be particularly suitable for carrying cargo, for use in hilly areas, or for use by people less confident in their physical fitness.

According to the latest (2024) GM TRADS data for Bolton, 70% of Bolton residents' journeys are no more than 5 km/ 3 mi (up to 20 mins to cycle at a moderate 15 kmph/ 9 mph) - 32% are currently made by walking/ cycling, and 62% by car/ van. 46% of Bolton residents' journeys are no more than 2 km/ 1mi; (up to 25 mins to walk at 5 kmph/ 3 mph, or 10 mins to cycle) - 48% of these are currently made by walking/ cycling, and 50% by car/ van.

The GM walking and cycling index 2025, which included Bolton residents, found that 67% of Greater Manchester residents thought the level of safety for walking/ wheeling in their local area was good (45% thought it was good for children). Perceptions of safety when cycling were lowest of any mode, at 42% (30% thought it was good for children). The report notes that safety, including road safety and personal safety, is the single largest barrier to cycling. Disabled people, women, and older people tended to feel their area was less safe for cycling, while disabled people felt much less safe while walking/ wheeling. 22% of residents want to drive less, yet 43% of residents often use a car because no other transport options are available. Residents want better streets. 80% thought nicer places along streets to stop and rest - like more benches, trees and shelters - would support them to walk/ wheel more.

The Bolton picture

Other useful links