Activity is really important not only for health but can help to improve your Diabetes.  There is lots of support out there and you don’t have to join a gym to be active, here are some ideas to get you started.

Housework workout

Get cleaning

On average burn 100 calories by doing everyday activities such as:

  • Washing and drying dishes for an hour
  • Moving furniture around for 25 minutes
  • Mowing the lawn for 20 minutes
  • Tidying up and removing clutter for 30 minutes.

Avoid a dirty scene, keep the bathroom clean

On average deep clean your bathtub to burn more than 90 calories in 15 minutes. Grab a sponge and scrub your bathroom tiles and floor to burn 300 calories in 30 minutes!

Get sweeping

Sweep the floors and burn on average 130 calories in 30 minutes….then get the mop out and you’ll burn 110 more in 30 minutes!

When I’m cleaning windows

Get those windows shining and burn on average 160 calories in 30 minutes.

Dust Dust Dust

Get your dusters out, dusting on average burns 50 calories in three minutes.

Shiny car

Make your car shine, save some £££, and burn on average 150 calories by hand washing your car!

Here comes the sun

As the temperatures improve, get outside and do some gardening, on average burn 250 calories for one hour of gardening, rake some autumn leaves and burn on average 220 calories in 30 minutes!

10 minute home workout

Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.

If you have a skipping rope, you can swap one of the exercises listed below with a 60-second burst of skipping.

This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week.

Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.


Find an activity for you!

If you would like some support, your GP can refer you for a Gym membership or assessment, also have a look at these local services and programmes that are going on in our area!

Fit for Me

Whether you’re looking for something you do alone, or with a friend. Or something you can do at home, or out and about. If you want to do something free, or don’t mind paying for something a bit more exciting. If you’re old, young, big or small you can join in and feel good. Even if you’ve never been active before, or you have a long-term health condition we’ve got lots of activities that can fit around your lifestyle.

More information:

Active Me

Active Me is an inclusive sports programme aimed at people in Liverpool who experience barriers to doing physical activities and sport.

Sessions are fun and friendly and you don't have to be competitive - it's about trying something new, learning different sports and becoming more active.

A team of 'activators' are also on hand to give one-on-one support, build your confidence and help you to become as sporty as possible.

More information:

This Girl Can

This Girl Can is a celebration of active women who are doing their thing no matter how well they do it, how they look or even how red their face gets. Funded by The National Lottery and developed by Sport England, we want to help women overcome the fear of judgement that is stopping too many women and girls from joining in.

More information:

Live well Liverpool 

Community based health and fitness classes, working mostly with older people and adults with mental health problems.

We work with to reduce sedentary behavior, improve health, promote inclusion and integrate vulnerable adults within local health activities and their community.

We have a holistic approach to health that is structured to suit the people we work with. We provide services in Older Persons / Nursing Homes, Residential and local community settings.

We provide nutritional guidance and programming, fitness classes and physical activity guidance and numerous health topics to facilitate a state of healthiness and help improve quality of life.

Exercises are suitable for beginners, new and returning exercisers unless otherwise stated.

More information:


Whether you're super active, at the start of your journey or slowing things down, you'll find classes and activities to suit you. From express sessions for those short on time to inclusive sports for people who experience barriers to doing physical activity. Help us make Liverpool the most active city, and we'll help you reach your goals.

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