MOVEMENT FOR EVERYDAY LIFE

Make movement
part of your week.

Pick activities you enjoy, fit them around the week you already have and build a routine at your own pace.

Weekly planner
A person jogging along a tree-lined park path

Build a routine you can repeat

Pick an activity

Choose something that suits your ability and interests. Walking, cycling and dancing can all count towards aerobic activity.

Start where you are

Begin with a manageable amount and build gradually. Try linking a short session to something you already do, like a walk after lunch.

Make space for strength

Include muscle-strengthening activity that suits you. Resistance bands and bodyweight exercises are two ways to get started.

Weekly planner

Plan your next seven days

Pick a day and jot down a short activity, such as a walk or a strength session. Your plan stays in this browser.

For personal guidance about activity with a health condition, injury or new symptoms, talk to a qualified health professional.

Further reading

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