Move more: simple ways to get started

Start small and build up with easy, low-cost ways to move more in Staffordshire, supported by NHS apps and local activities.

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Start small

Movement benefits your heart, mood and sleep—even in short bursts. If you’re just getting going, start small and build up at your own pace.

How to begin

  • Aim for 10 minutes of brisk movement a day (walking is perfect).
  • Add a day each week until you reach most days.
  • Use landmarks (to the postbox and back) or time (two laps round the block).

How it should feel

  • You feel warmer and breathe a bit faster, can still talk but cannot sing the words to a song.

Simple weekly starter

  • Week 1–2: 10 minutes brisk walking, 5–6 days.
  • Week 3–4: 15 minutes, 5–6 days (add a gentle hill if you like).
  • Week 5–6: 20 minutes, 5–6 days (add two short “faster” intervals).

Try the Pace Checker on the Active 10 app to find out if your walk counts as 'brisk'. The app is available from Get active - Better Health - NHS.

If you have health concerns: Start slowly and consider speaking to a healthcare professional. NHS Better Health offers beginner‑friendly programmes and advice.