Sport England – Join the Movement. Sport England’s Join the Movement campaign offers guidance on how to get started with exercise.
Move more by making small changes. However you choose to move, it's all good for your health and wellbeing. Making small changes to your routine by including small bursts of activity across your day all add up and help you move more. So whether it's a 10-minute seated or yoga workout in the morning, a cycle or walk with your household at lunch, playing with your children in the garden, if you have one, or even moving when talking on the phone - every little helps.
Choose activities you enjoy. Doing something you enjoy means you’re far more likely to keep doing it. Try out different activities until you find one you like and works for you. Moving with your household, if you live with others, can help when motivation dips, and listening to music while getting active can also make it more enjoyable.
Set goals and make a plan. A plan and goals covering how, when and where you’ll get active can really help. It doesn’t have to be a fully-fledged personal training programme, but just focusing on what you want to do a bit more, or less, of each day can make a difference. So, whether it’s walking for a set amount of time at lunch, every day for a week, or sitting down for no longer than you decide, at any one time – giving yourself a target can help with motivation.
Start slowly and build up gradually. When moving more, you may feel warmer or even slightly breathless at the time, with muscles and joints getting a little sore a day or two after. Don’t worry, this is normal. But if you start slow and gradually increase the length and intensity of your activity over time, then you can help avoid this. For structured activities, a warm up and cool down can also help to prevent muscle and joint soreness.
Pace yourself and listen to your body. Only do what feels comfortable for you, particularly if you have a health condition. Then on your good days you could do a little more when you feel you can, and on ‘down’ days you can do less. Just remember that small amounts of activity all add up. If you feel you’ve done too much, make a note to do slightly less next time until you gradually build it up.
Build new habits. Repeat the bits you enjoy daily and keep trying new activities that inspire and motivate you. Doing activities at the same time every day can help you build activity into your routine. Regularly taking the time to recognise how what you’re doing is helping you to meet your goals can also help to create a habit.
Get outdoors. Whether it’s your surrounding area, a park or your garden, getting outdoors can boost your mood and reduce anxiety.
Wear something comfortable. You don’t need special kit or equipment, but you do need to be comfortable. For some activities like running, wearing supportive footwear can help you feel safe and more comfortable. When cycling, helmets are recommended for their own safety.
Stay hydrated. Drink plenty of water before, during and after activities to help your body stay healthy.