Physical activity

Getting Started with Exercise

If you are new to exercise, start small, build up gradually, and pick activities you enjoy — walking is a great, free way to begin.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

Getting started with exercise is about turning being active into a habit, beginning at a level that suits you now and increasing gradually, rather than doing too much too soon.

Why it matters

Starting and sticking with activity brings wide-ranging health benefits, but many people give up early by overdoing it or choosing activities they dislike. A gentle, enjoyable start makes success far more likely.

Practical tips

How to make it work

  • Start with something simple and free, such as a daily brisk walk, and build up the time gradually.
  • Set small, realistic goals and track your progress to stay motivated.
  • Choose activities you enjoy and can fit into your routine.
  • Build activity into everyday life — take the stairs, walk part of your commute, or do active chores.
  • Warm up gently and increase intensity slowly to avoid injury.
  • Find support — a friend, group, class or app can help you keep going.

Good to know. If you have a health condition, are pregnant, are very overweight, or have not exercised for a long time, check with your GP before starting anything strenuous. Stop and seek advice for chest pain, severe breathlessness or dizziness.

Answers

Getting Started with Exercise: frequently asked questions

What is the easiest way to start exercising?

Walking is one of the best ways to begin — it is free, low-impact and easy to build up. Start with short walks and gradually increase the time and pace as you feel able.

How do I stick with exercise?

Choose activities you enjoy, set small realistic goals, build them into your routine, and get support from friends, groups or apps. Making it a regular habit matters more than doing a lot at once.

Related

More on physical activity

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Live Well & Every Mind Matters
  • UK Chief Medical Officers’ physical activity guidelines
  • Mind / mental health charities

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