Recommended physical activity levelsChildren under 5 years old should do 180 minutes every day Young people (5-18 years old) should do 60 minutes every day Adults (19-64 years old) should do 150 minutes every week Older adults (65 and over) should do 150 minutes every weekHOW MUCH DO I NEED on how to keep healthy as a family, and there are also links to local information and associations.Fitness self-assessment Complete this simple assessment to find out how close you are to meeting recommended levels of physical activity.Ten minute workouts Adults should get at least 150 minutes of moderate-intensity aerobic physical activity every week. But you can reach this minimum target by doing three 10-minute sessions, five days a week.10mind, the National Trust has enlisted outdoor exercise specialists Eco Fitness to devise a free outdoor fitness programme you can follow whatever the weather. DIY boot campMilitary-style fitness classes are all the rage at the moment in parks up and down the country. There's no reason why you can't create your own boot-camp-style workout for free and without someone barking orders at you. Free equipment People often give away fitness gear, such as weights, skipping ropes or exercise balls. Check community freebie sites such as Freegle, Freecycle and SnaffleUp and put out emails to say you're looking out for exercise equipment. Park football The idea of walking up to a group of strangers during a game of football and asking to join in may sound slightly unnerving but, provided you can work up the bottle, this is both an excellent way to get fit and to make friends. Mall walkingMall walking is brisk walking through large shopping centres. The walks, which are generally held in the morning, are free of charge and aimed at people who don't normally walk very much but who want to improve their fitness. Contact your local authority Your local leisure centre may well be offering initiatives such as free exercise classes or a free swim on certain days of the week to encourage people to get in shape. Free gym passes If you want to give the gym a go or you're developing withdrawal symptoms after cancelling your membership, take advantage of the free one-day gym passes many chains offer. NHS Choices Tools: Downloadable fitness widget Get tips and local information on your desktop. This tool is packed with ideas to help you lead a more active life. Each day you receive a new tip Working Together as OneSPRING2012

11The Trust has become the first ever organisation in the East of England region to be awarded the Staying Healthy at Work aSHaWd Accreditation. The Staying Healthy at Work programme offers organisations a range of progressive Health and Wellbeing accreditation options which reflect an organisations' commitment to the health and wellbeing of its staff and can help reduce sickness, improve productivity and quality of service. In order to achieve the accreditation, the Trust was required to demonstrate how it has put strong health and wellbeing foundations in place for staff. The assessors were very impressed by the wide range of initiatives that the Trust has introduced over the last year including:. The creation of this 'Working Together as One' quarterly health and wellbeing magazine for staff. The Big Listen events created to hear staff views on what it's like working for the Trust and the accessibility of health and wellbeing activities across the Trust. The launch of the Leadership Academy. The creation of the first ever Trust Inspire Awards (Employee of the Month). Launch of the RESPECT campaign and the staff and manager information guides Plus many more. Tom Cahill, Chief Executive said:''The health and wellbeing of our staff is important to us at the Trust and we are delighted to have our work in this arena acknowledged and accredited. We are very pleased to be the first organisation to achieve 'aSHaWd' in the East of England.''Jinjer Kandola, Director of Workforce and Organisational Development, commented: "Achieving this accreditation is a fantastic achievement for the Trust. Over the last year we have really focussed on ensuring that the health and wellbeing of staff is high on the agenda and there has been a big push to embed a culture where Trusts wins Staying Healthy at Work AwardWorking Together as OneSPRING2012