You’ve made the decision to get more active – and that’s a powerful choice for your health and wellbeing.
Regular movement can boost your mood, improve your energy, strengthen your body, and help you sleep better, but knowing where to start can feel overwhelming. Here are some simple, practical tips to help you take the next steps:
1. Reflect on what matters to you
Before you start, take a moment to think about:
- What would you like to achieve by being more active? – e.g. feeling stronger, meeting new people, improving your health?
- What sorts of things do you enjoy doing? – Movement doesn’t have to mean “exercise”. It could be dancing, gardening or walking the dog.
- Do you prefer being active on your own or with others? – Joining a group can help with motivation, or you might feel more comfortable being active on your own in familiar surroundings at home.
2. Overcoming barriers
Can you foresee any particular challenges that might get in the way of being more active?
What support might be needed to overcome these challenges? For example:
Challenge
Support
I’m worried that I might make my knee pain worse.
Visit Moving Medicine to read more about being active with specific conditions.
I don’t know what to expect from an activity class.
Visit the website to see what extra information is provided; contact the leisure centre or instructor for further details or even go along just to take a look before signing up.
Once I get home from work I don’t have the energy to go out again.
Place your trainers beside the door as a reminder; arrange in advance a time to meet a friend.
I’m worried that I might make my knee pain worse.
Visit Moving Medicine to read more about being active with specific conditions.
I don’t know what to expect from an activity class.
Visit the website to see what extra information is provided; contact the leisure centre or instructor for further details or even go along just to take a look before signing up.
Once I get home from work I don’t have the energy to go out again.
Place your trainers beside the door as a reminder; arrange in advance a time to meet a friend.
3. Start small and build up gradually
Begin with activities that feel comfortable. A short walk, gentle stretches, or some light housework are all great ways to get your body moving. It’s okay to start slowly – what matters is getting started.
4. Set realistic goals
Consider setting some SMART goals (Specific, Measurable, Achievable, Realistic and Time-Bound). For example: “I’ll walk for 10 minutes after lunch three times this week.” This can help with motivation and accountability.
5. Use tools and support
- Activity planner – Plan for simple ways to add more movement into your daily routine.
- Volunteering – A great way to stay active and connected. Your local voluntary action group can help you find opportunities.
- Explore new options – Don’t be discouraged if something doesn’t feel right. There are many ways to move – keep trying until you find what works for you.
- Get local help – Visit Think Active to discover activities and ideas in your area.
Remember: You don’t have to do everything at once. Start slow, stay consistent, and most importantly, enjoy moving your body. You’ve already taken a significant step by deciding to begin.
