Fozia and Hanna cycle round Lister Park, Majid Ahmed walks to get his neighbour’s shopping, while Deborah and Ross Reynolds have fun dancing around their kitchen.

They are all taking part in an uplifting campaign across Bradford and the surrounding areas to get people off their sofas and moving.

They are being encouraged to join the 20 Minute Movement to help them feel fitter and healthier.

Launched by Living Well, an initiative led by Bradford Council’s department of public health and NHS Bradford and Craven Clinical Commissioning Group (CGC) to reduce preventable ill health, a team listened to more than 1,800 residents and 36 different health-related organisations, to understand what living well meant to them.

Their answers focused upon taking more exercise, eating more healthily and taking part in activities that made them feel good.

The team also found that more than half of respondents did less than the recommended amount of exercise every week.

NHS guidelines recommend adults aged 19-64 should do at least 150 minutes of moderate intensity activity a week, to raise your heart rate, breathe a little faster and make you feel warmer. This includes things like brisk walking, riding a bike and dancing.

From this the 20 Minute Movement was born - a campaign which invites people to spend just 20 minutes a day doing something to lift their spirits.

Campaign leader Rose Dunlop, a consultant in public health, said: “People in the Bradford district told us they want to exercise more, eat better and do things that make them feel good about themselves.

“The 20 Minute Movement is not about an expensive gym or fancy trainers; it’s about the simple things, day to day that keep you healthy and happy.”

Rose added: “With more than half of respondents doing less than the recommended amount of exercise every week, we created The 20 Minute Movement to break those 150 minutes down into bitesize chunks that are easier to achieve.

“We want people to join online and commit to being active for at least 20 minutes a day. You could break up your 20 minutes and do something

indoors for ten minutes in the morning and something outdoors for ten

minutes in the evening. Joining the movement is about making a promise

to yourself that moving more can make you feel better about yourself.”

Fozia Naseem and her daughter Hanna Ahmed, wanted to show how they love to go for bike rides round Lister Park. “The park is the perfect place for a cycle,” said Fozia. It’s safe, the paths are really wide and it’s pretty flat. I know it can be really hard to motivate yourself, but getting on my bike with my daughter and having a chat as we ride feels great. I’d encourage anyone to give it a go.”

This sentiment was echoed by Gill and Peter Hill from Haworth, who enjoy dog walking and gardening. Said Peter: “We are limited in what we can do during lockdown, but getting out for a short walk each day not only makes me feel positive. Gill and I get to have a lovely natter as we wander around where we live, without distractions.”

They are among local people who are showing how easy it is to get a bit more active: they will feature on billboards, posters and social media.

Whether you walk alone to rediscover your local area like Zimran Malik, who enjoys listening to music and podcasts while out and about, or combining walking and talking, it’s not just about getting outside, reminds Rose.

“Deborah and Ross Reynolds from Shipley told us they loved to dance in the kitchen. Let’s be honest, who doesn’t love a kitchen disco? It doesn’t have to be Friday night to turn the volume up - have a boogie while cooking or doing the dishes.”

If you’re isolating or it’s too icy to get outside, there are still lots of things you can do at home to get a bit more active throughout the day.

Allerton mums Lorrett McIntosh and Rozina Tariq love playing with their children. They said that getting outside with the kids is a great way for little ones to burn off some energy so they’re calmer and more settled in the house. The fresh air and getting moving makes them feel better and sleep well too.

Dr James Thomas, GP and clinical chairman with NHS Bradford District and Craven CGC said: “Moving around and getting your heart rate up for just 20 minutes a day can give you a real boost, both mentally and physically. There are so many easy things we can all try and do to fit moving more into our everyday lives - from making an effort to walk a little each day to just getting up out of a comfy chair more often. Every little bit of movement can help make us that bit healthier.”

The campaign is supported by Councillor Sarah Ferriby, Bradford Council’s executive member for healthy people and places. She said: “The current lockdown is having an enormous impact on mental and physical well-being. Getting off the couch or stepping away from the computer screen to do something physically active for 20 minutes or more every day can help significantly.”

*Join The 20 Minute Movement at

You can sign up for regular information and tips, download a social media badge, find ideas to help inspire others around you to join too and get your friends, family and colleagues moving a bit more.

20 Ideas for 20 Minutes Movement

1. Dance while you dust

2. Turn up the music while you tidy up

3. Walk around the block – find a street you haven’t walked down before

4. Play in the park

5. Walk the long way to the shop. Look for five things beginning with the letter A and so on each time

6. Ten minutes in the morning and ten minutes in the evening

7. Park further away from the school gates (when we’re allowed)

8. Exercise in the TV advert breaks

9. Run upstairs each time you use them

10. Complete five squats each time you have to bend down

11. Hold skipping competitions with the kids

12. Go for a bike ride

13. Do an online workout

14. Play indoor football with a balloon

15. Play musical statues/bumps with the kids

16. Have a jar full of indoor games to play - lucky dip during break time and lunch

17. Try tampolining - it’s not just for kids

18. Play a game of non-stop cricket in the garden

19. Search ‘exercise video’ on YouTube

20. Try a beginners’ yoga session