🚶 Becoming More Active
Every movement counts.
You don’t need to join a gym, run a marathon or suddenly become someone who loves exercise.
Your brain doesn’t know whether you’ve been walking the dog, gardening, dancing, climbing the stairs or enjoying a stroll with friends. What matters is that you keep moving.
Regular physical activity helps improve blood flow to the brain, supports heart health, improves sleep, lifts mood and can help maintain memory and thinking skills as we grow older.
This page is about helping you find your next step.
đź‘Ł Where would you like to begin?
| 🌱 Starting Point | 👣 Building the Habit |
| 🪧 Strengthening the Habit | 🌳 Living the Habit |
🌱 Starting Point
🌱 Every movement counts.
If you’re not very active at the moment—or you selected “I don’t know yet”—that’s perfectly OK.
Everyone starts somewhere.
The aim isn’t to do lots of exercise tomorrow.
It’s simply to move a little more than you do today.
đź‘Ł Your next few weeks
Choose one or two ideas that feel realistic.
- Take a short walk each day, even if it’s only five or ten minutes.
- Stand up and move around every hour if you’ve been sitting for a while.
- Walk around the garden while talking on the phone.
- Spend a little more time gardening or doing light household jobs.
- Choose the stairs when it feels comfortable.
- Park slightly further away or get off the bus one stop earlier.
đź’ˇ A few ideas that often help
Many people wait until they “feel motivated.”
In reality, motivation often comes after we’ve started moving.
Linking movement to something you already do every day—such as after breakfast, after lunch or while waiting for the kettle to boil—can make it much easier to build a lasting habit.
đź’ Take a moment to reflect
There isn’t one “right” way to become more active.
Everyone’s routine is different.
Think about a typical weekday.
- When are you usually sitting for long periods?
- Where do you normally choose convenience over movement?
- Is there one regular journey you could occasionally walk instead?
- Could you add a short walk before or after lunch, dinner or another daily activity?
- Is there an activity you used to enjoy that you could try again?
Don’t try to change everything.
Simply think about one opportunity where a little more movement could naturally become part of your routine.
There are no right or wrong answers. This reflection is simply to help you decide what might work best for you.
đź‘Ł One Simple Change
Find one place in your daily routine where you can naturally build in a little more movement.
Perhaps it’s:
- walking for ten minutes after lunch
- taking the stairs instead of the lift
- parking a little further away
- standing up every hour if you’ve been sitting for a while
- walking while talking on the phone.
Choose something that feels realistic.
Once it becomes part of your routine, you can always build on it.
âť“ A common question
“I’m not very fit. Is it too late to start?”
Not at all.
Many people become more active in later life.
The important thing isn’t how far you can walk today.
It’s whether you’re moving a little more than you were last month.
🎯 Your milestone
I’ve found one way to include a little more movement in my everyday life.
đź‘Ł Building the Habit
👣 You’re already moving in the right direction.
Perhaps you’re walking more regularly or becoming more aware of opportunities to keep active.
Now the aim is to make movement feel like a natural part of your week rather than something you have to remember.
đź‘Ł Your next few weeks
- Build towards 150 minutes of moderate activity each week at a pace that suits you.
- Include some activities that strengthen muscles on at least two days each week.
- If possible, include simple balance exercises, especially as you get older.
- Keep long periods of sitting to a minimum by standing up and moving regularly.
đź’ˇ A few ideas that often help
The best activity is the one you enjoy enough to keep doing.
Walking with a friend, dancing, swimming, cycling, gardening or playing with grandchildren all count.
If you miss a day or even a week, don’t think you’ve failed.
Simply start again.
Healthy habits are built over months and years.
âť“ A common question
“Do I have to do all 150 minutes at once?”
No.
It all counts.
Several shorter periods of activity spread throughout the week can be just as valuable.
🌱 Take a moment to reflect
Which activity do you actually enjoy?
How could you do it a little more often?
🎯 Your milestone
Regular movement is becoming part of my weekly routine.
🪧 Strengthening the Habit
🪧 You’re building something worth keeping.
You’re already doing many positive things.
Now is a good time to make sure your routine includes a variety of activities that help your heart, muscles, balance and brain.
đź‘Ł Your next few weeks
- Continue being active on most days.
- Include activities that challenge your balance and strengthen your muscles.
- Look for new opportunities to stay active with other people.
- Keep choosing movement over convenience whenever it’s practical.
đź’ˇ A few ideas that often help
Doing the same activity every day can become repetitive.
Trying a new walking route, visiting a local park, joining a community activity or exploring a new hobby can keep things enjoyable.
âť“ A common question
“I’ve had a setback. Have I lost all my progress?”
Not at all.
Illness, holidays and busy periods happen to everyone.
The important thing is simply to begin again.
🌱 Take a moment to reflect
Have your daily routines become easier than they were a few months ago?
If so, perhaps you’re ready for one more small step.
🎯 Your milestone
Being active is now part of the way I live.
🌳 Living the Habit
🌳 You’ve built healthy habits.
Well done.
The challenge now isn’t doing more and more.
It’s enjoying the habits you’ve built and protecting them as life changes.
đź‘Ł Continue your journey
- Keep doing activities you enjoy.
- Continue challenging your balance and strength.
- Encourage friends or family to join you.
- Review your activity levels every few months.
đź’ˇ Keeping motivated
Don’t underestimate how far you’ve come.
The walk that once seemed difficult may now feel quite normal.
That’s how healthy habits grow.
âť“ A common question
“Should I still try new activities?”
Absolutely.
Learning new skills, exploring new places and varying your activities can help keep both body and brain engaged.
🌱 Take a moment to reflect
How could your active lifestyle inspire someone else?
Sometimes the best motivation comes from sharing healthy habits.
🎯 Your milestone
Movement has become a natural part of my everyday life.
⚖️ Don’t forget strength and balance
Walking is excellent, but it’s only one part of staying active.
Strength and balance exercises help you:
- stay steady on your feet
- reduce your risk of falls
- remain independent
- make everyday activities easier
They also contribute to healthy ageing and support good brain health.
➡ Explore our Falls Prevention Exercise Plan
🤝 Need a little support?
If you’re unsure where to begin or would like to talk about becoming more active safely, you’re always welcome at the Wraysbury & Horton Health Hub.
We can help you think about activities that match your interests, mobility and confidence. You don’t have to become an athlete. Together, we can simply help you take the next step.
WHR – We’re here to support you whenever you’d like us to.
đź‘Ł Continue your journey
⬅ Return to 🚶 Building a Healthy Brain – Physical Activity
➡ Return to 👣 Your Brain Health Journey