Start where you are, move how you can

Getting active: Start where you are, move how you can

We all know we should move more. But honestly, sometimes the idea alone feels draining.

Let’s ditch the pressure, gym selfies and the step-count obsession that often make you feel like you’re not doing enough or like everyone else is doing better.

Here’s how to move in ways that actually fit into your real life.

First things first. Check in with yourself.

What's realistic today? Not next week. Not tomorrow. Today. Maybe it's a walk around the block, a couple of gentle stretches, or just dancing like nobody's watching in your kitchen.

Start easy.

Choose activities you genuinely like. If you hate running, don't run. Try cycling or swimming instead. Or just put together a playlist and walk around the park. Movement shouldn’t be torture. It should feel good and doable.

Little moments matter. Even squeezing in a few quick stretches during TV ad breaks can genuinely boost your energy levels and help ease stiffness throughout the day.

You don’t need to carve out an hour. A few minutes here and there counts. Waiting for the kettle? Do some stretches. Got five minutes before a call? Knock out some squats. These smaller bits add up without stressing you out.

Be brave enough to be rubbish. Trying something new means accepting you might not be great at it straight away, and that's okay. You might even surprise yourself by how much you enjoy it.

Fancy yoga but think you’re not bendy enough? Want to dance but scared you’ll look silly? Nobody’sactually watching or caring. Try online beginner classes or just freestyle in your lounge. New stuff keeps things interesting, so give yourself permission to be rubbish at it first.

Build movement into your life. Pair movement with everyday tasks like walking to the shops or doing housework. Take a longer route when picking up groceries or dance around a bit while tidying up.

Make it less effort by pairing movement with things you do anyway. Listen to a podcast while you walk or pedal gently during your favourite TV show. This makes it less chore, more chill.

Team up.

Got a mate who’s in the same boat? Do it together. Walk, take a class or set little daily challenges. Having company makes it way more fun and keeps you honest.

Keep it achievable.

Small, clear goals are your friends. It might be hitting a step count each day or fitting in short yoga sessions. Small goals keep you motivated and make progress visible.

Notice your progress.

Don't forget to notice and celebrate the little things. Managed daily walks this week? Nice one. Tried that yoga class? Great effort. Acknowledging these wins boosts your confidence and makes the whole thing feel worthwhile.

10 beginner-friendly movement challenges

1. Take a 10-minute walk and spot three new things you’ve never noticed before.
   
   
2. Hold each stretch or yoga pose for one minute, just breathing deep and slow.
   
   
3. Dance through three favourite songs without caring how it looks.
   
   
4. Ride your bike for 15 minutes without checking your phone or watch.
   
   
5. Finish an easy workout video and laugh off the awkward bits.
   
   
6. Do 20 squats and 10 wall push-ups in small sets across your day.
   
   
7. Try a beginner Pilates class online, then jot down one thing you liked.
   
   
8. Walk up and down the stairs five times, speeding up slightly each round.
   
   
9. Play catch or frisbee outdoors for 15 relaxed minutes.
   
   
10. Swim slowly for 10 minutes, enjoying the feel of the water, no pressure.

And if you get stuck, just remember this:

Start gentle. Move in ways you actually enjoy. Regular beats hardcore every time.

And most importantly, be kind to yourself. Some days it’s easy, others less so. Moving more isn't about being perfect,it's about moving forward.

What's a tiny step you can take today? Keep it simple and honest. You can do this.