Making small changes to your routine by including small bursts of activity throughout your day all adds up and makes it easier to stay active. So whether it’s a 10-minute seated or yoga workout in the morning, a bike ride, walking your dog or walking during your lunch break at work, playing with your children, or even moving when talking on the phone – every little helps to start improving your health.

Try out different activities until you find one you like and works for you. Being active with friends and family can help with motivation to stay active and listening to music while getting active can also make it more enjoyable.

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

Download an activity planner here.

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.

Click here for ways to warm up and cool down.

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. For inspiration click here.

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

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. Do some research and find out the safety guidelines for any activity you decide to do.