No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Some is good – more is better still.
A daily brisk walk can boost your energy, lift your mood and make everyday activities easier.
Try these tools, tips and special offers to move more every day.
Couch to 5K
A running programme for absolute beginners. Couch to 5K has now helped more than 4 million people start running.
- has a choice of 5 trainers to motivate you
- works with your music player
- tracks your runs
- connects you with other Couch to 5K runners
Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.
The Active 10 app records every minute of walking you do (anonymously). Just pop your phone in your pocket and away you go!
- tracks your steps
- helps you set goals
- shows you your achievements
- gives you tips to boost your activity
Did you know walking briskly, even for 1 minute, counts as exercise? What are you waiting for - take your first steps today!
Did you know?
To stay fit and healthy, it's recommended you get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day.
9 simple tips to move more
- Get into a good habit
Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle's boiling.
- Leave for lunch
Lunchtime is a good opportunity to fit in some activity. Take a break to stretch and unwind, or even fit in a quick 10-minute home workout.
- Your own stand-up routine
Try standing when you can instead of sitting – even short periods will add up and improve your strength.
- Take up a hobby
Active hobbies like gardening or DIY can be great for your mind as well as your body.
- Track your progress
Hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do.
- It's better together
If your friends and family want to be more active too, try engaging everyone's competitive side with activity challenges like seeing who can do the most steps in a day.
- Go from strength to strength
Strength-building activities – like carrying heavy grocery bags, or following an online pilates or strength workout video – help to keep muscles, joints and bones strong. Aim to do this at least twice a week.
- Reward yourself
Set yourself activity goals and rewards. You could go for a long walk then treat yourself to an episode of your favourite TV show!
- Find something you enjoy
Not sure where to start? Give one of the offers below a go to find something that's right for you, or try searching for an online programme. Whether it's running, yoga or simply dancing around your living room, it all counts!
A little help to get you started
There are so many different ways you can increase your activity. We have teamed up with some fantastic organisations to bring you these special offers:
Get going for free
Enjoy an active lifestyle with support from Activity Alliance. Information on how to start exercising and inclusive activities.
We Are Undefeatable
Ideas, advice and other support for ways to get active if you are managing a long-term health condition. The fully accessible, customisable 5-minute mini-workout is a great place to start.
Healthy Lifestyle Services
Did you know your local authority may run a Healthy Lifestyle Service? If they do, this can include free coaching, advice and support to help you find ways to move that you'll enjoy. Contact your local authority for more details.
As well as regular exercise, making healthier food choices will also help shed the pounds.
Have a look at our tools and tips on simple, easy ways to eat better.
Why should I get active?
Being active is good for your mind and body. Every minute of activity counts – and the more you do, the more you'll benefit.
- improve your sleep
- clear your mind
- boost your energy
- help with back or joint pain
Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.
Make a start today – it's never too late!
Did you know?
If you're doing more intense exercise, aim for at least 75 minutes a week. This could include:
- walking up the stairs
- aerobic workout videos
Take care of your mind too
Your mental wellbeing is just as important as your physical health.
Answer 5 quick questions to get your free mind plan from Every Mind Matters – including tips to help you deal with stress and anxiety, improve your sleep, boost your mood and feel more in control.