It is important to stay sociable, as loneliness can be bad for your health. It has been recently discovered that friendships could actually help use live longer. So, friends and family are an important part of happiness.

Walking is a great way to get fit and stay healthy. Regular walking brings many benefits for your physical and mental health. The benefits include:

• Good for your heart and lungs

• Can ease stress and anxiety

• Raise energy levels

• Improve sleep

It can also reduce your risk of:

• Heart disease

• Diabetes

• Stroke

• High blood pressure

• Cancer

• Osteoporosis

• Arthritis

To get the full health benefits. Aim for at least 10,000 steps daily (about 5 miles / 8 km). It is easy to make walking part of your daily routine. You can try the following:

• You could walk to your local shops instead of driving.

• Get off the bus one stop early and walk.

• Or, take a walk in your lunch hour.

Don't worry about that scary 10,000 steps suggestion. Everyone is different and goes at their own pace. It is all about taking one step at a time. Take as long as you need, taking breaks is perfectly fine. You could always walk with someone to feel better.

Hartlepool offers walking day-outs almost every week. These are free and tend to be short walks. Take it at your own pace and talk with other walkers.

For walking activities and groups use our Support Finder.

Cycling is also a choice. It is a more intense workout compared to walking.

It is one of the easiest ways to fit exercise into your daily routine. Rather driving (and finding somewhere to park), you can cycle to wherever you need. It can save you money and it also helps the environment.

It is a low-impact exercise. Meaning it is easier on your joints compared to running or high-impact aerobics.

Someone who weighs 80kg (12.6 stone) can burn 650 calories with an hour's ride. As well as tone their legs and bottom.

If you ride up hills or off-road, you will also work your upper body.

Hartlepool offers cycling day-outs almost every week.

To find cycling activities and groups use our Support Finder.