I want to start my journey to become more physically active

How to get started?

As we have previously highlighted, physical activity is not only good for your body, but it is also good for your mind. However, sometimes it is difficult to get started. Common barriers include previous negative experiences with exercise, lack of time or motivation, feeling unsure of where to start, not feeling confident, or having a desk-based job which means we are sedentary for long periods.

Here are some top tips to get you started:

Start Small

Find ways in which you can fit activity into your day and build from there.
Examples of how this can be done includes:

Stand rather than sit when you can
Try getting off the bus one stop early and walk the rest of the way
Park a little further away than you need to.
Take the stairs instead of the lift or escalator
Walk instead of drive
Do some light housework or light gardening

Find something you enjoy

You are more likely to stick to something if you enjoy it. For ideas on activities, please visit our A-Z list of activities.

Track your progress

Setting a realistic daily target and hitting it will feel great. This can either be steps, distance, active minutes or anything else. There are a number of tracking apps available but it can be as simple as a checklist in a piece of paper.

Examples of daily targets can include:

I’m going to park further away than I need to
In work, I will be talking the stairs everyday

Go from strength to strength

Activities that build strength such as carrying heavy grocery bags, online pilates or strength workout videos, help keep muscles, joints and bones strong. It is recommended that you aim to do these twice a week. You don’t need to be a member of a gym. There are a number of online videos available to help you. (Please see below for details)

Do it together

Sometimes it is easier to get motivated if you have become active with company (friends or family). Sometimes bringing in an element of healthy competition and challenges can make it more fun. So grab a friend, colleague or family member to join you.

Get into a good habit

This helps with developing a routine which makes it easier for you to stick to the plan. A little prep can be the difference between getting going or making excuses not to. Here are some suggestions for developing a good habit:

Setting a reminder to move throughout the day
Move or stretch when watching the TV or when making a cuppa
Stick to the same days / time if possible

Reward yourself

Set realistic goals and reward yourself. Treat yourself to:

Trip to the cinema or concert or match tickets.
Film or music download
Clothes
Trip out somewhere
New toiletries
New gadget
Book or audio book

You don’t need to be sporty to become physically active. There are many things you can do to support and improve your physical wellbeing.

Activity Ideas

You don’t need to be sporty to become physically active. There are many things you can do to support and improve your physical wellbeing. Here are some ideas to get started:

Whilst on the go:

Walk / bike to work or to the shops
Get off the bus a few stops early
Take the stairs
Park farther away

At Home:

Clean the house, vacuum,
Do some gardening i.e mow the lawn, etc
Wash the car
Dance like no-one’s watching
Try some online workouts whilst watching TV
Hulahooping
Skipping

At Work:

Desk stretches / breaks
Host active meetings - walk and talk
Walk whilst in the phone

Friends and Family:

Set up an obstacle course
Fly a kite
Play catch
Pillow fight
4 square
Hopscotch
Tag / Mob
Duck, Duck Goose
Skipping
Frisbee
Geocaching
Scavenger hunt
Water relay race
Game of rounders in the park
Release your inner child

Remember anything is better than nothing – even if you aren’t able to achieve 150 minutes a week, that doesn’t mean you’ll get no benefits from being as active as you can be.

Resources

Take a look at the videos below for ideas on overcoming some of the barriers to physical activity:

Barrier to Exercise - Workshop Details	Barrier to Exercise - Time
Barrier to Exercise - Motivation	Barrier to Exercise - Boredom
Barrier to Exercise - Desk-Based Working	Why We Quit Our Exercise Plans And What We Can Do About It Talks about how boredom is the main reason people quit exercising, and how to stay motivated and engaged.

To find out what's available in your area, take a look at the following websites:

Walking - Brecon Beacons National Park

https://www.visitbridgend.co.uk
/plan/downloads

Walking Trails | Visit Rhondda Cynon Taf

Free Apps

Track and build up your daily walks - start with 10 minutes every day!	A running app for absolute beginners - as well as recent Couch to 5K graduates.
NHS Active 10 App - Download on the App Store	NHS Couch to 5K App - Download on the App Store
NHS Active 10 App - Get it on Google Play	NHS Couch to 5K App - Get it on Google Play

Free Online Exercise Videos

There are a number of online exercise videos available created for the NHS:

Links to a range of Aerobic Exercise videos to suit all levels, that can be done from home. Includes Couch to 5K etc.
Links to a range of Strength and Resistance exercise videos to suit all levels, that can be done from home.
Links to a range of Pilates and Yoga exercise videos to suit all levels, that can be done from home.