Ready to start your Physical Activity Journey? Following the three steps below will help get you started.
Stage 1: Getting Prepared
Why does preparation matter? Starting small and planning ahead makes it easier and safer to move more.
1. Make it fun: Choose activities you enjoy. Reconnect with a past hobby or try a new one, join a new class, you can find a great range of classes, clubs and activities locally in our DG Doing More Directory
2. Start slow: If you’ve been inactive, begin gently to avoid injury, adjust activity levels if needed and aim for activities where you can talk comfortably.
3. Build strength: Strength exercises are key for daily tasks, balance, and reducing fall risk. For ideas, see DG Doing More Strength and Balance
4. Check if you need advice: Light/medium activity is safe for most people, higher-intensity activities should be progressed gradually. This includes people who have become inactive overtime. Pregnant individuals or anyone with a health or chronic condition should consult a health professional first.
Stage 2: Getting Active
Our Activity Tool will provide you with some really useful information and activity ideas – just watch the videos and answer the questions
- At home: Walk, run, or join a free online class. Make movement part of your routine and work within your own limits.
- At work: Stand when you can, take the stairs, and walk to meetings, walking meetings.
- On weekends: Be active with family and friends—explore parks or cycle paths, walk to the shops instead of driving.
Stage 3: Staying Active
Keep it interesting: Set out some short term goals and benefits you wish to achieve, Action plan (where, when and how) and prioritise time for physical activity. Remember some is good, more is better. Bouts of 10+ minutes can be effective – it doesn’t need to be an hour!
Please see link below to download your own activity plan:
NHS Better Health will explain some of the ‘need to know’ information about physical activity and will provide tools, tips and resources to help you move more every day. Please see our DG Doing More Directory for some inspiration a local places and opportunities to be active.
Staying active is easier when it feels enjoyable and fits your lifestyle. Here are some practical tips:
- Know your “why” – Set short-term goals and benefits you want to achieve.
- Plan ahead – Decide where, when, and how you’ll be active. Even 10-minute bouts count!
- Mix it up – Vary activities and routes. Explore local paths, parks, and trails.
- Stay social – Find a partner or join a group for motivation.
- Challenge yourself – Gradually increase effort and set SMART goals:
S “I will go for a brisk walk during my lunch break.” M “I will walk for 20 minutes.” A “I’ll start with 3 days a week.” R “Walking helps me feel more energetic and fits my schedule.” T “I’ll do this for the next 4 weeks.”
(Updated 13 November 2025)