We should all aim to be active on a daily basis and set a goal of at least 150 minutes a week of physical activity to improve our physical & mental wellbeing

Start by checking out our 10 ways you can achieve your goals in and around Watford town centre:

1. Join a local gym

There are many pros to joining a gym: they are great places to workout whatever the weather, with access to a variety of equipment to help you keep your routine fresh with fitness experts available to support you. There’s also the social aspect, especially if you participate in group exercise classes – and being surrounded by motivated people can really help keep you on track. As part of Wellness Week you can use the gyms in Watford town centre (NRG, Fitness4Less & Central Leisure Centre) for free by signing up to our Gym Jump-in programme.

2. Anyone for table tennis?

Playing table tennis helps stimulate mental alertness, improves hand-eye co-ordination and can be a great fun way to spend time with your friends. Visit Atria Watford shopping centre and take advantage of the table tennis tables they’re installing in the atrium, from 6th September until 10th October. Or head up to top of town and challenge your friends to a game of table tennis on the outdoor table next to the library.

3. Explore Watford on a Beryl Bike

Cycling is a low-impact exercise, so it's easier on your joints than other high-impact aerobic activities like running. Being outdoors can help boost your mood and improve the symptoms of some mental health conditions such as depression and anxiety. Cycling can also help you maintain a healthy weight. Watford has a ‘Beryl Bike Share’ scheme in place, meaning you don’t have to own your own bike to enjoy the benefits of cycling. It’s easy to register for the scheme and bike hire costs as little as 5p per minute. If you work in a business in the BID area you can ride a bike for free for 30 minutes every day of Wellness Week. To find out more please email

4. Run Cassiobury Run

Running burns more calories than most other forms of exercise, and every Saturday the Cassiobury Parkrun takes place at 9am. It’s a free, expertly organised 5km run for people of all running abilities. Aside from the health benefits you get from running, it’s a brilliant sport to take up because it requires very little equipment other than a pair of suitable running shoes. Did you know that Runner’s World (164 High Street) offers video gait analysis as part of its shoe fitting service? This enables them to assess how your feet respond to different shoes and recommend the best ones for you. The Couch to 5K app is a fantastic tool for newcomers to running – it helps you slowly build up to a 5km run.

5. Get climbing

Climbing works every muscle in your body and is a great cardio workout. In Watford town centre there are climbing walls at Rock Up in the Atria Waford shopping Centre and at Watford Central Leisure Centre, which cater for people of all ages, fitness levels and abilities. Or if you are feeling more adventurous then drop into Cotswolds at 161-165 High Street – they’ll be able to advise you on what equipment you’ll need for an outdoor climb.

6. Read a book

Ok so this isn’t strictly about moving, however there are proven physical and mental health benefits to reading. Why not pay a visit to ‘Watford Central Library’ next time you are in the Town Centre or pop into Waterstones on the High Street or WH Smiths in the Atria Watford Shopping Centre, to select your next good read.

7. Escape room – brain stimulation

Although less about physical movement, visiting an escape room with friends, colleagues or family can do wonders for improving your mental health – they’re exciting, sociable and great for stimulating those brain cells. In Watford town centre we’re lucky enough to have not one but two escape room options: Escape Hunt in the Atria Watford shopping centre or the Breakout Rooms at 101a High Street.

8. Swim

Swimming is an excellent way to work your entire body and cardiovascular system. An hour of swimming burns almost as many calories as running, without all the impact on your bones and joints. Watford Central Leisure Centre has a 25 metre pool and you can use it for free during Wellness Week if you sign up for our Gym Jump-in programme

9. Laser Tag

Laser tag may often be regarded as an activity solely for kids’ birthday parties but actually it’s a hugely effective way of blowing off some steam, improving your overall mood and getting a thorough workout – plus it’s masses of fun. Why not book in a session for you and your friends or family at Laser Planet Watford.

10. Get walking

Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Why not invest in a fitness tracker watch or use your mobile phone to track your steps? Set yourself a goal - such as 10,000 steps a day – and make a point of going out for a walk each day. Did you know a walk the length of the town centre, from the High Street station at the bottom to The Horns pub at the top is approx. 1500 steps?