Building up gradually
Build up activity slowly: add a little time or effort every few weeks, not every few days. A common beginner plan is 10 minutes a day, then adding 5–10 minutes every few weeks. Change one thing at a time, and go easier if soreness lasts.
At a glance
- Some activity is better than none. Start with small amounts and build up how often, how hard and how long you are active over time1.
- A slow start is the safer approach, especially after a long time of being inactive2.
- Add a little every few weeks, not every few days. One common plan is 10 minutes a day, then 5–10 more minutes every few weeks3.
- Change one thing at a time and hold it for a few weeks before adding more.
Why build up gradually?
Building up gradually keeps the risks of activity low and makes it more likely you will keep going. Any potential harms of activity may be managed by a gradual increase in the amount and intensity1, and a gradual increase in intensity and volume may reduce the risks of exercise4. Gradually increasing your activity is far more likely to be successful and far less likely to cause symptoms5.
If you have been inactive for a long time, this matters more. Suddenly doing hard activity may raise the risk of a heart attack, so a slow start is the safer approach2.
You don't need to reach the WHO's goal of at least 150 minutes of moderate activity a week before your effort counts. Doing some activity brings health benefits even if you are not yet meeting the recommendations1. The goal is a minimum to aim for, and the biggest gains come in the first 100 or so minutes a week, so doing less than the goal isn't wasted.
A gradual start also means you can begin where you are today. Small, easy steps are a sound way to begin, and they leave room to grow.
How fast should you increase intensity and duration?
Slowly, and at a pace that suits you: there is no single rule that fits everyone. Your pace should reflect how active you are now, your health, how you respond to exercise and what you want to achieve4.
A simple beginner plan is to start by moving for 10 minutes a day. Every few weeks, add 5–10 minutes, until you are active for at least 30 minutes most days3.
- Change one thing at a time. Raise either how long you are active or how hard, and hold it there for a few weeks.
- Keep early effort light to medium. The advice is to start low and go slow, and to increase your pace and the time you spend active gradually6. At moderate effort you can talk but not sing.
- Use short bouts if you need to. Activity of any length counts towards your weekly amounts. If continuous activity is hard, break it into short bouts through the day and let them add up.
- Watch how your body responds. Minor soreness that fades as you get used to activity is expected7. Soreness that comes a day or so after new or harder exercise and fades over a few days is normal, and exercise doesn't have to hurt to work. If your muscles stay sore for days, or soreness stops you moving, the step up was too big: go easier and build up more slowly.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first. If you live with a long-term condition or a disability, a health professional can help you work out which types and amounts of activity suit you1. For an injury or a health condition, see a health professional, such as your doctor or a physio.
If you have a sore muscle or joint, or soreness that doesn't fade, ease off and build up more slowly. See a doctor or other health professional if it persists or gets worse.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
What should I do if I miss a week or fall off the routine?
Pick up again at an easy level. Setbacks are normal, and missing a goal or sticking to it for only part of the week is part of forming a new habit. Any movement, even for a short time, is a good thing, so you can start again whenever you are ready.
Can I count short walks of less than 10 minutes?
Yes. Activity of any length counts towards your weekly amounts, and there is no minimum of 10 minutes at a time. Several short walks through the day add up. If continuous activity is hard at first, short bouts are a good way to begin.
How many steps a day should I build up to?
If you like numbers, count your steps daily for the first week or two to find your starting point. Then build up gradually towards 7,000–9,000 steps a day. Add a little at a time, and treat any increase on your starting point as worthwhile.
Related guides
- GuideWhat you need to start: shoes and gearYou need very little to start walking: comfortable, supportive shoes that don't rub are enough, and running shoes are fine. Fit matters most, so leave about a thumb's width beyond your longest toe and choose a fastening you can adjust. You don't need to buy anything else first.
- GuideFinding activities you enjoyChoose activities yourself, start gently, and try a few options in different places and for different lengths of time. People who enjoy an activity tend to do more of it, and pleasure tends to be highest at low to moderate effort, so notice what feels good while you move.
- GuideLow-impact optionsLow-impact activities put less jarring load on your joints. Walking, swimming and water exercise, cycling, tai chi, yoga, low-level weights and seated exercise are all options. Choose one that feels comfortable, start slowly and build up gradually.
- GuideStarting from where you areStart with something small you can do today, such as a short walk or taking the stairs, and build up slowly. Walking is usually a good first activity. A simple plan of where, which days and what time makes it easier to keep going.
- GuideListening to your bodyPay attention to how hard you're working and to what you feel. At a moderate effort you can talk but not sing. Some tiredness, breathlessness and soreness are normal at first, but sharp, new or worsening pain is a signal to stop or ease off.
Sources
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
- Moving Medicine. Start small and build up gradually for a safe approach to starting activity.
- National Institute of Diabetes and Digestive and Kidney Diseases (2026). Tips for Starting Physical Activity.
- Garber CE et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise.
- NHS My Health London. Exercise safely with CVD.
- American College of Sports Medicine. Better Life.
- National Institute of Diabetes and Digestive and Kidney Diseases (2026). Staying Active at Any Size.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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