Starting exercise safely when you've been inactive
It's never too late to start moving. A gentle, progressive plan beats an intense start that ends in injury.
Regular physical activity lowers your risk of heart disease, diabetes and depression, and helps with weight, sleep and mood.
Start small
Begin with 10 minutes of brisk walking a day and add a few minutes each week. Aim to build up to 150 minutes a week.
Mix it up
- Aerobic: walking, dancing, cycling
- Strength: bodyweight squats, wall push-ups, two days a week
- Flexibility and balance: stretching, especially for older adults
Check first if…
You have heart disease, uncontrolled blood pressure, diabetes, joint problems, or you get chest pain or breathlessness. An exercise therapist can build a plan that's safe for you.
This article is for general education and does not replace advice from your healthcare professional.
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