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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.

Helping you find great ways to get active

A man performs Russian twists using a medicine ball in his own living room

Welcome to Join the Movement, a National Lottery-funded campaign helping us all find ways to get active as we deal with coronavirus restrictions.

We're all about simple, fun and free ways to get active, both indoors and outdoors, that you can enjoy safely.

Get active at home

Find free online content and things you can try from the comfort of your own home, whether you're on your own, with the kids, or looking for something a bit different.

Get active at home

Get active outdoors

It's not always easy to find the time to step outside and get active, but there are lots of simple ways you can combine the outdoors with activity.

Get active outdoors

Find a fitness challenge

If you like a structured exercise programme or a bit of competition to keep you motivated, we've got some fitness challenges and workout programmes to try out.

Fitness challenges

Find an online class

Find an online exercise class using our live activity timetable. Search for free and paid-for classes for all ability levels, including yoga, high-intensity interval training (HIIT) and dance.

Activity timetable

While we're in another period of lockdown in England, you can still step outside to get active outdoors, either on your own, with your household or support bubble, or with one other person from outside your household.

You can see what else is and isn't allowed by viewing the facts section of this page, while we also have information about how you can help us promote the campaign to more people.  

Please check the latest 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 you enjoy means you’re far more likely to keep doing it.

    Try out different activities until you find one you like and 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, 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 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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