For many women and girls, life is busy, and sometimes overwhelming. Between caring responsibilities, work demands, and everything in between, it often feels like there’s little time or energy left for ourselves.
One of the simplest, most powerful ways to recharge both physically and mentally is through physical activity and movement.
We know physical activity improves our physical health, lifts our mood, builds confidence, and helps reduce stress. However, across Newcastle, high levels of inactivity continue to affect individuals, families, and communities – particularly in deprived areas of the city.
This Girl Can aims to help facilitate and turn that around at community level by connecting with organisations and encouraging a collaborative culture to improve the provision of physical activity.
Working with and learning from the community
This Girl Can is about stepping into communities, listening deeply, and understanding the real barriers women and girls face to being active, and then working together to break them down.
In Newcastle, we’re creating a network of organisations and volunteers who can empower physical activity opportunities for women and girls.
We’re working to upskill professionals – such as leisure providers, VCSE sector organisations, family hubs, and health professionals. These groups are in a unique position to advocate for movement and physical activity, both as a form of prevention and for condition management.
This joined-up approach also helps women and girls make better use of the community assets and services available to them.
This investment is changing how the health system supports physical activity, right from the first point of contact – by upskilling individuals via Physical Activity Clinical Champions training.
Making small changes and building habits
In Newcastle, the focus is about bringing positive change to three priority groups who are experiencing significant inactivity:
- New mums who are navigating postnatal recovery, fatigue, and new routines.
- Women in menopause or older age, who are often overlooked despite the physical and emotional changes they face.
- Ethnically diverse communities, where cultural expectations, language barriers, or lack of inclusive provision can hold people back.
For many, traditional models of fitness and sport simply don’t feel accessible or welcoming.
Being active doesn’t always mean joining a gym or running a 10K, it could be a walk with a neighbour, dancing around the living room with your baby, or having a swim at your local pool.
The project is also about strengthening the wider community, creating a culture of support where the benefits are felt by everyone.
“Even though the project is working with females, the benefits go beyond that,” says Maysun Iqbal Mohammed, This Girl Can Newcastle Co-ordinator.
“One conversation with a woman can impact her whole family: her partner, her children, or some members in her family or wider community. It becomes a ripple effect! Having those conversations brings about that awareness, encourages and gives that little bit of confidence to people to see how they can build those better habits.”
“We want movement to feel normal, safe, and achievable — not intimidating or inaccessible,” says Maysun.
She’s keen to emphasise that being more active isn’t all or nothing, and the approach isn’t about aiming for perfection. “It’s about those small incremental changes step by step”, she continues.
Even small changes make a difference. Doing as little as 30 minutes of activity a week — just five minutes a day — is enough to move someone from being classed as inactive to fairly active, according to the Chief Medical Officer’s guidelines.
“So over time, people create those better habits,” she says. “You’ll feel better as well, physically and mentally – being more active has a phenomenal impact.”
She points to her own experience with her father-in-law who is in his 90s and still walking around and in good health.
People might think physical activity is all about joining the gym or doing a martial arts class, but it’s not about that. It’s about creating the small habits and focusing on what’s achievable.
“Nobody’s asking you for a big change,” says Maysun. “It is a change, but it’s a positive opportunity.”
Creating culturally inclusive spaces
For many women from ethnically diverse communities, traditional activity spaces can feel uncomfortable or even unsafe. This Girl Can is working closely with local groups to design spaces that are welcoming, inclusive, and reflective of the communities they serve.
From women-only swim sessions, to dance classes inspired by cultural traditions, to walking groups that meet in local parks, the focus is on representation, safety, and joy. A recent initiative has seen women from the ethnic minorities wearing hijabs and cultural attire at “learn to ride” cycles with female instructors. The power of community!
“Representation matters,” Maysun says.
Seeing people who look like you, share your experiences, and understand your culture, that’s empowering. It sends a clear message that this space is for you too.”
Ultimately, the aim is for every woman and girl in Newcastle, regardless of age, background, or ability, to feel that movement is for them, and to experience how it can build confidence, community, and wellbeing.
“I’m so proud of this project,” says Maysun. “I’ve always believed in physical activity so much. It makes me so happy when people make positive changes and take steps – literally – to improve their physical and mental health, and to be a small conduit that helps support them in their journey, is humbling”
Top tips for being more active
- Get involved with your family, friends, as part of a team or community group
- Add habits to habits: for example, every time you boil the kettle, jog on the spot or walk around the kitchen.
- Swap habits: if you take the lift, try taking the stairs instead – and try something you enjoy!
- Start small: don’t do too much but do something. Increase activity incrementally, and eventually It’ll become a part of your daily routine! After a month you’ll be surprised where you’ll be.
One of the most important messages behind the campaign is that you don’t need to make big changes to make a big difference. Research shows that even small amounts of activity — such as five minutes a day — can lift mood, improve energy, and help build healthier routines over time.
“You don’t have to be perfect or hit a certain target overnight. Maybe you start by walking five minutes a day, and in a few weeks, that becomes 15 minutes. Then maybe you try a class. It’s all about building up slowly and celebrating every milestone.”
How to get more active in your community
Whether you’re a parent, health worker, community organiser, or just someone who wants to make a difference, there’s a role for everyone in creating a more active Newcastle.
Join a class. Start a walking group. Have a conversation with someone who might be unsure. Every small action helps create a ripple effect!
Find out more
If you’d like to discuss the project and how to get involved, contact:
- Maysun Iqbal Mohammed, This Girl Can Newcastle Co-ordinator
[email protected] or 07702 639 845
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