Every wriggle, crawl and giggle helps little bodies grow strong

Start moving

• Wiggle, crawl, toddle and explore
• Dance, chase bubbles, play hide and seek

Build strength safely

• Climb over cushions or pillows
• Roll, reach, balance and pull up safely
• Push, pull and carry light toys

Helpful tips

• Join in together — children move more when adults do
• Use everyday play rather than organised “exercise”
• Keep activities short, fun and varied

👉 Baby and toddler play ideas (NHS)

Everyday play ideas to help babies, toddlers and pre‑school children move, build strength and develop through simple activities at home.

👉 Physical activity for children under 5 (NHS)
Trusted guidance on how much movement young children need and how active play supports healthy growth and development.

Active play supports healthy growth, confidence and wellbeing

Start moving

• Dance, skip, active games
• Short outdoor play when possible

Build strength safely

• Climb, stretch, hopping or animal walks

Helpful tips

• Make it fun
• Involve friends or family
• Vary activities to keep interest

👉 Fun activities to help children stay active (NHS)
Easy, everyday ideas to get children and young people moving more.

Every move counts — breaking up sitting supports long‑term health

Start moving

• Short walks
• Gentle stretches
• 10‑minute movement breaks

Build strength safely

• Squats
• Wall push‑ups
• Resistance bands (if suitable)

Helpful tips

• Start small
• Set simple goals
• Build movement into your day

👉 Strength and balance exercises (NHS inform)
Simple, evidence‑based exercises you can do at home to build strength, improve balance and reduce the risk of falls.
👉 Active at Home (Active Together)
Ways to build more movement into daily life at home, with ideas to suit different abilities and confidence levels.

👉 Walking tips when working from home (Walking Scotland)
Practical suggestions to help you build walking into the working day when at home, including ideas to break up sitting time and stay active around work routines.

Staying strong helps you stay independent and steady

Start moving

• Walking indoors or in the garden
• Gentle daily movement

Build strength safely

• Chair‑based exercises
• Sit‑to‑stands
• Light weights (e.g. tins)

Helpful tips

• Clear walking space
• Use a sturdy chair or support
• Practise balance regularly

👉 Stay Active at Home – Strength and Balance Exercises (Chartered Society of Physiotherapy)
Physiotherapist designed exercises proven to build strength and reduce falls risk.

👉 Physical Activity in Later Life (Age Scotland)

Age Scotland provides practical advice and support to help older people in Scotland stay active, confident and well as they age.

Gentle movement supports wellbeing and recovery

Start moving

• Gentle walks
• Light stretching when ready

Build strength safely

• Pelvic floor exercises
• Light resistance if comfortable

Helpful tips

• Go slowly
• Listen to your body
• Follow postnatal guidance

👉 Wellbeing and Exercise in Pregnancy Programme (WEPP)
Free, NHS‑supported exercise videos created by women’s health physiotherapists.

Being active can help manage symptoms and support mood

Start moving

• Stretching
• Short walks
• Movement at your own pace

Build strength safely

• Seated strength exercises
• Resistance bands (if appropriate)

Helpful tips

• Pace yourself
• Rest when needed
• Build gradually

👉 We Are Undefeatable
Practical activity ideas and videos designed for people living with long‑term health conditions.

👉 Being Active with a Health Condition (GOV.UK)
Trusted guidance explaining how gentle activity can be safe, beneficial and supported by evidence.

Every body can move — activities can be adapted for you

Start moving

• Seated aerobics
• Adapted or supported movement

Build strength safely

• Functional movements
• Support or equipment if needed

Helpful tips

• Adapt activities to suit you
• Use inclusive resources
• Ask for support if helpful

👉 Every Body Moves
Inclusive, adapted activity ideas designed with and for disabled people.