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Getting Moving
Getting Started
- GuideBuilding up graduallyBuild 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.
- 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.
- 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.
- 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.
- 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.
ArticleNot Sure How to Start Exercising?New to exercise? Start small, stay consistent, and explore activities that feel good to your body.ArticleStart Strong with These 10 TipsStart small, stay consistent, and enjoy what you do — habit is the foundation for lasting change.
ArticleThe 10 Best Exercises for Overall FitnessBuild strength and stamina with proven moves like squats, planks, lunges, and push-ups — no equipment needed.
Activity Types: Walking to the Gym
- GuideCyclingCycling is a good way to start being more active. It's an aerobic activity that's easier on the joints than jogging, short rides count, and an e-bike is a lower-effort option that still counts as exercise for most people. Start small, somewhere flat and traffic-free.
- GuideGardening, housework and active choresGardening and housework count as physical activity, and activity at home counts towards your weekly amounts. If you can talk but not sing while you do a job, it's at a moderate effort. Start small, add little movements to chores you already do, and build up gradually.
- GuideGetting started at the gymBook an induction so an instructor can show you the equipment and guide your first workout, then start with light weights on machines two or three times a week. Feeling self-conscious is common and tends to ease with time. Fewer sessions still count.
- GuideRunning and joggingStart with short runs mixed with walking, about three times a week with rest days between. A free plan such as the NHS Couch to 5K builds up over 9 weeks or longer, at your own pace. parkrun is a free weekly 5km where walking is welcome.
- GuideStrength training basicsAim for strength activities on at least 2 days a week, working all the major muscle groups. You can start at home with your own body weight, using light effort and building up slowly over weeks. It helps at every age, and any strength work is better than none.
- GuideSwimming and water exerciseWater exercise, such as aqua classes and water walking, is a gentle way to get moving, especially if your joints are sore. Benefits for joint pain tend to be small, and it isn't clearly better than the same exercise on land. You don't need to swim well; many classes let you keep a foot on the floor.
- GuideWalking and hikingWalking counts as real exercise, and walks of any length add up. Aim for a pace where you can talk but not sing, start small, and add time before speed. For hikes, begin with a short, easy, well-marked trail close to home.
- QuestionHow brisk is a brisk walk?A brisk walk is moderate effort: you can talk but not sing. For most adults that's about 100 steps a minute or more, or roughly 2.5–3 mph (4–5 km/h) or faster. These are rough guides, so the right pace for you depends on your height, age, fitness and any disability.
- QuestionIs walking enough exercise?Walking can cover the aerobic part: 150–300 minutes a week of moderate activity, in walks of any length. The guidelines also ask for muscle-strengthening on at least 2 days a week, and for balance and strength activity if you're 65 or over, so add those to reach the full recommendation.
ArticleDance Your Way to FitnessDancing improves fitness, focus, and fun — enjoy movement your body and mind will thank you for.
ArticleIs Walking Enough?Walking is powerful. It improves fitness, mood, and energy — and it’s easy to add to your day.
ArticleWalking Works WondersWalking improves heart health, mood, and energy — and it's easy to fit into your day.
ArticleWater Workouts That WorkWater workouts are joint-friendly and highly effective — a great way to move your body with care.
Everyday Movement
- GuideActive commutingYou don't have to walk or cycle the whole way to work. Walk the last stretch, park further away or get off public transport a stop early, and build up gradually. Activity on the way to work counts towards your weekly amount, and an e-bike can be an easier way into cycling.
- GuideActive hobbies, weekends and holidaysWalking and dancing are good hobbies to start with. Plan weekends and trips around short, realistic blocks of activity you enjoy, put them in your calendar, and build up gradually. Activity of any length counts, and weekends can also hold longer or different activities.
- GuideActivity snacks and short boutsActivity of any length counts, so a few minutes here and there is a real start. Activity snacks are short bursts of movement, usually 1 to 5 minutes, fitted into your day. Start with small amounts, build up gradually, and split activity into whatever pieces suit you.
- GuideIncidental movement and errandsYou can add activity without setting aside exercise time: take the stairs, walk part of a trip, and put some effort into chores. Replacing sitting with movement of any intensity helps, and starting small and building up is enough.
- GuideMoving more at workMoving more at work can mean walking or standing meetings, workplace programmes and step challenges. Each can raise activity somewhat, but gains may fade, so pick what suits you and plan what you'll keep doing. Any activity counts, and starting small is fine.
- GuideSitting lessThere's no set number of hours to aim for. Break up long stretches of sitting with short moves, about every 30 minutes if that suits you, and choose one or two specific changes. A desk or an app can help, but both are optional.
ArticleDogs Keep You Moving — and SmilingDogs get you moving — daily walks strengthen your body, calm your mind, and boost your routine.
ArticleDogs Make Great Personal TrainersDogs help you stay active and feel great — even short daily walks support your health and routine.ArticleIncidental Exercise Adds UpMovement happens everywhere — use stairs, walk more, or stretch during your day to stay active without a workout.
ArticleThe Power of Accidental ExerciseEveryday movement counts — stairs, chores, and short walks all support a healthier, more active life.