Getting Started

We understand that how you feel can change from day to day. And sometimes, that can make moving more feel like a challenge.

It may be that being active has seemed like a big commitment or something that didn’t feel like it was for you. That’s perfectly okay.

The truth is that you can start small, and you do not have to get moving when you don’t feel up to it. Ultimately, being active is about finding what works for you.

  • Find activities you enjoy

    Doing something you actually like means you’re far more likely to keep doing it. Try a few activities until you find the right thing for you.

    Moving more with friends, family members, and others can also help make things more fun.

  • Make the most of your good days

    Each day, listen to your body and do what feels comfortable to you.

    Make the most of your good days. On your not-so-good days, you may need to do less. Small amounts of activity all add up.

  • Start slowly and build up

    Don’t expect to see big differences overnight. Even small changes can have a positive impact on your health.

    For some people, aiming for a couple of minutes throughout the day can help them get started.

  • Move more

    Whether you are building movement into your day by doing things like taking the stairs or stretching from a seated position, or trying different activities like swimming, chair exercises, or Pilates, it’s all good for your health and wellbeing.

    To learn about activities that might work for you, visit our Ways to Move section.

Get Inspired
  • Dr Zoe Williams

    GP, media medic and clinical champion for physical activity and lifestyle

    Start slowly and build up. When moving more, you may feel warmer or even slightly breathless. You might also find that your muscles and joints get a little sore a day or two afterwards. This is normal, but you can help avoid this by gradually increasing the length and intensity of activity. For more structured activities, a warm up and cool down can also help.

  • Dr Natasha Jones

    Vice President of the Faculty of Sport and Exercise Medicine

    Most people can get active without medical advice. However, if you have difficulty managing the symptoms of your condition, seeking medical advice before increasing your activity levels may be helpful. Often, further condition-related information can be found on charity websites, too.

Figuring out what activities are right for you

When starting to move more, it’s important to think about what would work for you. Consider asking yourself questions like:

  • What’s your motivation to be more active? Examples include getting back to activities you used to enjoy, being more active with a partner, or helping manage symptoms of your condition.
  • What activities do you already enjoy? Are they indoors or outdoors? In a group or on your own?
  • Would you prefer organised activities, like classes or groups, or something built around your daily life, like walking to get the local paper or dancing to the radio?
  • How much support do you want or need? You may want to try things on your own. You might also find some form of support helpful, whether that’s someone helping you use your local gym or a little encouragement from family and friends. Think about what you might need to make this happen.

Many people also find it helpful to plan out how they intend to fit activity into their life - and how they’ll deal with bumps in the road if things don’t go as expected.

My Daily Undefeatable

My Daily Undefeatable is designed to support you on your way to becoming more active, whatever that looks like to you. It's a simple daily check in about how you feel when you get moving.

You check in involves just three questions:

  1. How did you move today, big or small?
  2. How did that activity make you feel?
  3. How might you move tomorrow?

This is not a fitness challenge or traditional activity plan. Instead, it’s a way to celebrate the little victories and encourage you to keep going. Want something a bit more interactive? Click on the Messenger widget or head over to Facebook to start up a conversation with the My Daily Undefeatable chatbot and schedule personal check-ins about how you got moving and how it made you feel.

My Daily Undefeatable

Here is a downloadable resource that you can use to remind you to do your check in, while also working out the reasons you want to be active.

pdf 30.963 KB Download

We are Undefeatable Leaflet and Poster

Do you know someone who would benefit from inspiration and the advice above, but who doesn’t go online or use a computer? If so, we’ve developed a printable leaflet and poster you can share.

The leaflet includes some of the stories that you’ll find on our site, as well as advice on getting started. There is even a page featuring the My Daily Undefeatable planner where people can track how they’ve been able to move and how that makes them feel. You can print off the poster, featuring 15 exercises, and pin it to a wall or the fridge.

We are Undefeatable Leaflet and Poster

Here’s a link to the We Are Undefeatable leaflet and poster, which you can print so it can be used offline.

zip 496.51 KB Download

Activity inspiration

When it comes to finding ways to move, there is no one-size-fits-all solution. Click through to discover ways to get moving that might work for you.

Read more