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Join the Movement

Tips, advice and guidance on how to keep or get active in and around your home. Join the Movement and share how you're getting active during this time.

We're all now spending a lot more time at home than we might like, which is why staying as physically active as possible is more important than ever.

Join the Movement is our brand-new campaign, funded by The National Lottery, giving you the advice and tools you need to help you do this while the country deals with the coronavirus outbreak.  

Official advice is that you can go outside as many times a day as you like for exercise. You can exercise alone, with members of your household, or, in parts of the country where there are no local restrictions, with up to five other people from different households while keeping two metres apart at all times

But with elements of lockdown still in force in different parts of the country, this inevitably means all our routines are changing.

Click on the tabs at the top of this page to find lots of fun and creative ideas on how to get active at home, with exclusive offers and workouts from content providers such as Les Mills on Demand, Joe Wicks (The Body Coach) and FiiT.

There's also the latest advice around getting outside, with tools to help you make the most out of the fresh air during your exercise.

If you've found a great way to keep active online, use social media to share your experience with others. Remember to check government advice if you think you have any symptoms linked to coronavirus.

Getting started

We understand that if you’re new to getting active it can feel a bit scary, so we’ve put together some top tips to help you get started and feel the physical and mental benefits that even small increases in physical activity can bring.

Once you're comfortable, you can explore our ways to get active examples in the next two tabs.

  • 1. Move more by making small changes

    However you choose to move, it’s all good for your health and wellbeing.

    Making small changes to your routine by including small bursts of activity across your day all add up and help you move more. So whether it’s a 10-minute seated or yoga workout in the morning, a cycle or walk with your household at lunch, playing with your children in the garden if you have one or even moving when talking on the phone – every little helps.

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  • 2. Choose activities you enjoy

    Doing something that you enjoy means you’re far more likely to keep doing it.

    Try out different activities until you find one you like and that works for you. Moving with your household if you live with others can help when motivation dips, and listening to music while getting active can also make it more enjoyable.

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  • 3. Set goals and make a plan

    A plan and goals covering how, when and where you’ll get active can really help.

    It doesn’t have to be a fully-fledged personal training programme, but just focusing on what you want to do a bit more of, or less of, each day can make a difference. So whether it’s walking for a set amount of time at lunch, every day for a week, or sitting down for no longer than you decide, at any one time – giving yourself a target can help with motivation.

    You can access a daily planner here.

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  • 4. Start slowly and build up gradually

    When moving more, you may feel warmer or even slightly breathless at the time, with muscles and joints getting a little sore a day or two after.

    Don’t worry, this is normal. But if you start slow and gradually increase the length and intensity of your activity over time, then you can help to avoid this. For structured activities, a warm up and cool down can also help to prevent muscle and joint soreness.

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  • 5. Pace yourself and listen to your body

    Only do what feels comfortable for you, particularly if you have a health condition.

    Then on your good days you could do a little more when you feel you can, and on ‘down’ days you can do less – and just remember that small amounts of activity all add up. If you feel you’ve done too much, make a note to do slightly less next time until you gradually build it up. And for inspiration you can click here.

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  • 6. Build new habits

    Repeat the bits you enjoy daily and keep trying new activities that inspire and motivate you.

    Doing activities at the same time every day can help you build activity into your routine. Regularly taking the time to recognise how what you’re doing is helping you to meet your goals can also help to create a habit.

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  • 7. Get outdoors

    Whether it’s your surrounding area, a park or your garden, getting outdoors can boost your mood and reduce anxiety – providing you’re doing so within the government guidelines.

  • 8. Wear something comfortable

    You don’t need special kit or equipment, but you do need to be comfortable.

    For some activities like running, wearing supportive footwear can help you feel safe and more comfortable. While when cycling, we recommend that people wear helmets for their own safety.

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  • 9. Stay hydrated

    Drink plenty of water before, during and after activities to help your body stay healthy.

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