Your heart is a powerful pump that works every minute of every day. When you move, it beats faster to carry more oxygen around your body. With regular activity, your heart becomes stronger and more efficient, your circulation improves, and your body becomes better at controlling blood pressure, blood sugar and fats. This helps reduce your risk of heart disease, stroke and type 2 diabetes.
Movement also protects your mental health. It can reduce stress and anxiety, improve sleep, lift your mood and help you feel more positive. As your fitness improves, everyday tasks require less effort, giving you more energy for the people and activities you enjoy.
You do not need to run, join a gym or become an athlete. Walking, dancing, cycling, gardening, climbing stairs, active housework and playing with your children all count. The best activity is one that you enjoy and can continue.
Even five minutes of movement is better than none. The greatest health improvement happens when an inactive person starts moving regularly.
During moderate activity you should feel warmer and breathe faster. You should still be able to talk, but not sing. If you can say only a few words before pausing for breath, the activity is vigorous.
Simple ways to move more
Start with what you can do safely, and build gradually.
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Start with five minutes
A short walk or a few gentle movements are better than nothing. Increase the time slowly as your confidence and fitness improve.
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Choose something enjoyable
Walk, dance, cycle, swim, garden, play a game or exercise to music. Activities you enjoy are easier to continue.
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Make movement part of your day
Walk part of your journey, use the stairs, move during television breaks, or walk after a meal.
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Sit for less time
Stand up, stretch or walk around regularly. Even light movement helps break up long periods of sitting.
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Move with other people
Invite a friend, partner or family member. Moving together can provide motivation, enjoyment and connection.
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Strengthen your muscles
Resistance bands, light weights, carrying shopping, gardening or body-weight exercises. Adults should aim to strengthen major muscles on two days each week.
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Remember balance and flexibility
Stretching, yoga, tai chi and simple balance exercises support mobility and help prevent falls, particularly in later life.
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Use the talk test
During moderate activity you should feel warmer and breathe faster but still be able to talk.
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Set a small, clear goal
Instead of “I will exercise more”, try “I will walk for ten minutes after lunch on Monday, Wednesday and Friday”.
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Notice your progress
Record your active minutes, walks or strength sessions. Celebrate improvements in energy, sleep, mood and confidence, not only weight.
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Adapt movement to your needs
Activity can be completed standing, seated or using mobility aids. Health conditions, disability or older age do not automatically mean movement should be avoided.
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Progress safely
Increase activity gradually. Stop and seek medical advice for chest pain, faintness, severe or unusual breathlessness, or concerning palpitations.
Move more, live better: an eight-week challenge
No gym and no special equipment. Walking, dancing, cycling, gardening, active housework and chair-based exercises all count. Choose a starting time that feels safe: gentle is five minutes, steady is ten, active is twenty. You can increase or reduce it whenever you need to.
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Week 1
Start moving
Complete your chosen activity on five days. Walk, dance, garden or move at home for five, ten or twenty minutes. Starting is an achievement.
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Week 2
Sit less
Continue your activity and take at least two movement breaks each day. Stand up, stretch or walk around after sitting for a long time.
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Week 3
Find your favourite
Try three different activities — walking, dancing, cycling, swimming, gardening or a chair-based routine. Choose your favourite and do it again.
- My favourite so far
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Week 4
Add five minutes
Add five minutes on at least three days. Move fast enough to feel warmer and breathe faster, but stay able to talk. Build gradually.
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Week 5
Become stronger
Two short strength sessions. Sitting down and standing up from a chair, wall press-ups, resistance bands, or lifting light weights or water bottles.
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Week 6
Improve balance and flexibility
Two short balance or stretching sessions. Gentle stretching, yoga, tai chi, seated mobility work, or standing on one leg while holding a stable support.
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Week 7
Move together
Be active with someone at least once. Walk with a friend, dance with your family, play an active game or join a class.
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Week 8
Create your routine
Write down the activities you enjoy, the days you will do them, how long you will move, two days for strength, and who can support you. Work gradually towards 150 minutes of moderate activity each week.
- The activities I enjoy
- The days I will do them
- Who can support me
I am proud that I… My favourite activity is… Movement helps me feel… My next goal is…
Stay safe
Stop and seek medical advice if activity causes:
- Chest pain.
- Faintness.
- Severe or unusual breathlessness.
- Palpitations that concern you.
If you have a significant health condition, or have been inactive for a long time, ask a healthcare professional how to begin safely.
You have been shown what is happening inside you. This is where you can go back to it — as often as you like, at your own pace, and read about the things that shape it.
Go inside