It starts with one step

Congratulations on beginning your journey! It’s great that you’re here. And there are lots of other people with you on the journey – did you know that 1 in 4 people in England do less than 30 minutes of activity per week?

Here are some of our top tips for getting active for the first time:

✅ Start small
It’s important to build things up slowly and take it a step at a time. It might be as simple as getting up to make yourself a cup of tea. There are also lots of resources available for getting you started, whether that’s using the Couch to 5km app or reading NHS guidance to help find what works best for you.

✅ Find what you like
Being active doesn’t have to mean hitting the gym or going running! You can get active in whatever way you like. Maybe you’d love to try swimming lessons, joining a dance class, or even just going for a short walk. Getting active should be enjoyable and you can be as creative as you like!

✅ Do what works for you
Getting active for the first time can feel daunting and it may take a while to build up your confidence – and that’s ok! You might feel more comfortable starting out at home with online videos, making small changes to your routine like getting up to make a drink or walking to the end of the road. Remember, even a little activity goes a long way.


It’s great that you’re here! Being more active comes with lots of health benefits – from better heart health to helping reduce anxiety and depression.

While we know activity is good for us, it’s easy for life to get in the way. Between work, money, and caring responsibilities it can feel difficult to make time for activity.

Here are some of our top tips for fitting more activity into your life:

✅ Make it work for your schedule
Fitting activity into a busy schedule can be challenging, but it might be easier than you think. Making small changes like walking children to school rather than driving, getting off the bus a couple of stops early, or adding an extra dog walk into the day can make a big difference if you do it regularly.

✅ Explore free and low cost options
You don’t have to pay for an expensive gym membership or costly classes to get more active. There are plenty of ways to get moving for free or at a lower price. Explore walking routes close by, or sign up to a local run group. These activities are often free or budget friendly.

We’re big fans of Parkrun – a group run which takes place in local parks across the country every Saturday. It’s suitable for all levels and is a great place for meeting new people. Plus it’s completely free!

✅ You deserve it
When you’re busy with work or caring responsibilities, it’s easy to feel guilty about taking time for yourself. Remember, you deserve to be healthy and happy! Taking time for activity not only improves your mental and physical health, but will benefit your family and loved ones too. Did you know it’s proven to help build more positive relationships?

It’s normal to feel nervous about getting active and trying something new. Maybe you have concerns about existing health conditions, feel self conscious or struggle with social anxiety. 

Those feelings are completely valid and you’re not alone – did you knowmore than half of adults in Staffordshire have a long-term health condition, disability, or illness?

But getting active might be easier, more fun, and make you feel better than you expect!

Here are our top tips for managing your worries:

✅ Talk to your doctor
If you have a health condition or a worried about hurting yourself, make sure to speak to your doctor. They will be able to explain what’s safe for you and offer you reassurance.

Starting small and slowly building up the amount of activity you do is usually the safest way to get started.

✅ Ask a friend to join you
If you’re feeling nervous about trying a new class or activity, you don’t have to do it alone. Ask a friend or a family member to come along with you. It will help boost your confidence and reduce social anxiety. Plus it will help whoever comes along to get active too!

✅ Do what works for you
Not every activity is right for everyone. Pick whatever feels most comfortable to you – it doesn’t have to be the gym or exercise classes.

Starting small and trying a home workout video or going for a walk can be a great place to start and help build your confidence.