A first week of getting moving again

For a first week, the aim is not to progress: it is to show yourself that moving can fit into your life. Here is a gentle outline, to adapt, shorten or scale down. It is not a programme to succeed at, but a starting proposal.

This page is for information only. It does not replace the advice of a health professional, particularly if you have an illness, pain or ongoing treatment.

The ground rules #

• Very small. The durations below are rough orders of magnitude; going below them is perfectly legitimate.
• Comfortable. You should be able to talk while moving. If you cannot, slow down.
• Flexible. A missed day gets moved, not made up.
• No number to beat. The only indicator: did you move, yes or no.

The WHO reference points (around 150 to 300 minutes of moderate activity a week for adults) are a long-term horizon. This first week deliberately sits well below them.

A seven-day outline #

Day 1 — Easy walk. Five to ten minutes outside, at a comfortable pace. Nothing more.

Day 2 — Active rest. No session. Climb a flight of stairs if that suits you, or get up more often.

Day 3 — A slightly longer walk. Ten minutes, if day 1 went well; otherwise, stay at the same length.

Day 4 — Gentle mobility. A few minutes of slow movements at home (shoulders, back, hips); see gentle strength and mobility at home.

Day 5 — Rest. A real day with no plan.

Day 6 — A walk of your choice. A route you like: park, waterside, quiet neighbourhood. You can go with others.

Day 7 — Light review. No imposed session. Note in one sentence what was easy and what was less so.

How to choose when #

Place each session at a moment that already exists in your day (after your coffee, on leaving work). Our guide to finding time to move helps you find that slot, and walking to start exercising goes into walking in detail.

What to watch for #

Some tiredness or mild muscle soreness may appear. Sharp pain, abnormal breathlessness, dizziness or feeling unwell are reasons to stop and ask for medical advice. If you have back pain or are coming back from an injury, begin instead with back pain and exercise: when to see a professional first.

And after the first week #

Rather than increasing automatically, ask yourself: “was it pleasant, or at least doable?” If so, you can repeat the same week, or lengthen one walk a little. If not, simplify. There is no rush. To keep going over time, read sticking with it through the first weeks.

To see where you are starting from #

The sedentary lifestyle quiz gives a reference point with no judgement. You can also re-read start exercising from zero or the overview page, start exercising.

This content is an informative draft. It makes no diagnosis and does not replace the advice of a doctor or health professional.