The short answer
Begin with an activity that suits your current ability, space and schedule. A short walk or an easier bodyweight session is a practical starting point. Increase the challenge gradually rather than starting with a demanding daily workout.
Choose your starting point
The UK Chief Medical Officers’ guidance recognises that some activity is better than none. You do not need to treat a longer-term activity target as the size of your first session.
Decide whether you want a walking session, a standing movement break or an introduction to bodyweight strength. Choose a clear space and stable equipment before you begin.
- Prefer being outdoors? Choose a familiar, level walking route.
- Prefer being at home? Explore the bodyweight first-steps session.
- Need standing options? Try the low-impact movement break.
Use the easier version first
Our workout examples include instructions, easier variations and suggested rest. Read the whole example before starting. Begin with the smaller session option and let the first attempt tell you whether it fits.
Kettlebells add load and require technique. They are an optional later choice, not something you need to buy to begin moving. If you are unsure about a movement, a qualified trainer can help you assess it.
Plan a first week you can actually do
Choose two realistic opportunities to try your selected session, with time to recover between strength sessions. On another day, you might choose easy walking if that suits you. Adjust around your response and existing activity.
Keep a simple note of what you tried, how it felt and what you would change. Progress might mean finding a comfortable routine before adding time, repetitions or weight.
ONE SMALL ACTION
Try this today.
Pick one movement example and put one manageable first session in your calendar. Write down the easier option you will use.
Add a task to my daily focusCommon questions
Do I need equipment?
Not for every session. Our bodyweight examples use everyday space and, in some cases, a firm chair or wall.
Should I push through pain?
No. Stop if you feel pain or become unwell. Seek appropriate medical advice if you have symptoms or are unsure whether exercise is suitable for you.
General starting ideas, not an individual exercise prescription. If you have a condition, injury, pregnancy or concerns about exercising, ask an appropriate health professional what is suitable.
Sources and further reading
These sources support the information identified in the guide. The exercises and examples are suggestions from It Is My Year.
Links checked 4 October 2026.
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