Easy Ways to Get Active for a Healthier Life

At Northern Healthcare, we understand that staying active looks different for everyone, and as a supported living service provider, we see firsthand how movement plays a key role in both physical and mental well-being. The people we support have their own unique ways of incorporating exercise into their routines – whether it’s a short walk outside, stretching in the morning, or engaging in a favourite hobby that gets them moving (even something as simple as cleaning or learning the latest TikTok dance!). The key is finding what works for you and making it a sustainable part of daily life.

Recent studies by Mind report that physical activity reduces symptoms such as anxiety and depression, and almost half of UK adults (45%) felt that their mental health could be improved by upping their daily movement. It’s not all that easy though, as barriers to exercise are diverse, valid and unique to everyone, with the challenge of finding an enjoyable activity, the high costs of gyms and lack of time in our busy lives all recurring reasons that stop us moving more.

So, if you’re one of the many UK adults looking for easy ways to get more active, this article will help you understand why movement matters, how to overcome common barriers, and simple exercises to get started – no gym membership required!

Why Movement Matters

Being active goes beyond just physical fitness and mobility. What we often forget is that it’s, more importantly, a powerful tool for improving mood, boosting energy, and enhancing overall health.

Regular movement can:

Reduce stress and anxiety

Improve sleep quality

Strengthen muscles and bones

Support heart health

Increase independence and mobility

For many people, they get stuck in the mindset that structured exercise is the only valid form of movement – leading to overwhelm and a lack of motivation. But the good news is that getting active doesn’t have to be complicated! Small, daily actions add up to big benefits over time.

Simple Ways to Add Movement to Your Day

If you’re not sure where to begin, here are some easy ways to introduce more activity into your daily routine:

Walk whenever possible – A short stroll, even just around the house or garden, can make a difference. If you enjoy socialising, walking with a friend can make it even more enjoyable.

Stretch first thing in the morning – Gentle stretches help loosen muscles, improve circulation, and set a positive tone for the day.

Make housework work for you – Activities like vacuuming, dusting, or tidying up all count as movement. Try playing some music and turning chores into a fun, active session!

Use commercial breaks wisely – While watching TV, stand up and do some light exercises like marching in place or arm circles during breaks.

Dance it out – Music is a great motivator! Dancing, even for a few minutes, can be a fun and effective way to get your body moving.

Quick & Low-Impact Exercises for Beginners

You might be somebody who feels overwhelmed, not from specific exercises but from the idea of exercise itself. You are not the only one who feels this way, as a 2024 survey conducted with 8000 UK adults, including beginners, found that misconceptions about how to exercise and not knowing an adequate level of movement left them unmotivated to exercise at all.

Age can also play a large role in our feelings around exercise, as 12% of the UK population surveyed by PureGym in their annual Fitness Report specified feeling ‘too old to exercise’ as their reason for lacking motivation. A reason that could likely be improved by the very thing being avoided, as the same report found that 19% of respondents felt more confident and happier with their appearance, 22% felt less anxious, and 28% felt happier overall!

The secret is to start small, what your body knows and can handle, then to work your way up gradually – rep by rep, minute by minute, weight by weight or step by step. If you’re looking for some structured movement that’s gentle on the body, these beginner-friendly exercises are a great place to start:

Seated exercises – If standing for long periods is challenging, chair-based exercises like seated leg lifts, arm raises, or torso twists can help improve strength and flexibility.

Leg strengthening – Simple moves like standing up from a chair without using your hands or doing gentle squats can strengthen leg muscles and support mobility.

Step counting – If you enjoy walking, setting a small step goal (even just 1,000 extra steps a day) can be a great motivator.

Wall push-ups – Instead of doing push-ups on the floor, try standing a few steps away from a wall and pushing against it. This builds arm strength with less strain.

Remember, even 5 minutes of movement is better than none!

Overcoming Common Barriers to Exercise

Getting started with movement can be challenging, but understanding and addressing barriers can help make it easier. Here are some common pushback lines around the subject of exercise and the simple ways you can break out of an “I can’t” mindset:

“I don’t have time.” – With approximately 22% of UK adults and 38% of those aged 18-24 citing a lack of time, it highlights this exhausting narrative in health and fitness communities that exercise should take up a substantial slot in our everyday lives to “see results” whether they be physical or mental, but it really doesn’t have to take up hours of your day, thinking it should only leads to procrastination and losing more time! Even short bursts of movement, like stretching for 5 minutes or taking the stairs instead of the lift, can add up.

“I don’t like exercise.” – If traditional workouts don’t appeal to you, you’re not the only one! 31% of UK adults felt that they would be more motivated to exercise if they found activities they liked. The key is to identify things you enjoy that already count as movement, such as gardening, yoga, or even playing with a pet, whilst also attempting to make traditional exercises, such as jogging, feel less like a chore. Think of exercise as something you ‘get’ to do rather than something you ‘have’ to do, and your whole perspective will change!

“I have mobility challenges.” – An incredibly valid and common barrier for as many as 15% of UK adults. Low-impact options like swimming, chair yoga, or gentle stretching can be adapted to suit different needs, abilities and ages.

“I lose motivation quickly.” – With more and more of us feeling a decrease in our attention spans, it’s no surprise how quickly we grow bored of a new fitness craze, a workout plan, or a “new me” wellness mindset – you only have to see the overwhelming drop in gym attendances a month into any new year! To keep yourself on track to getting the results you want, whether it be improved mental health, weight loss, mobility or confidence, think about the things in life that always keep you focused on your goals, for example, having a buddy to encourage you or setting smaller, more achievable objectives to help keep you on track.

Making Movement a Daily Habit

Following on from our last point, the key to staying active is consistency. But with reasonable challenges like time and often cost constraints, here are a few tips to make movement a natural part of your day:

Start small – Set a realistic goal, like stretching for 5 minutes in the morning or taking a short walk after lunch.
Build it into your routine – Pair movement with something you already do daily, like doing a few stretches while waiting for the kettle to boil.
Find what you enjoy – If you like what you’re doing, you’re more likely to stick with it. Experiment with different activities until you find what feels right.
Celebrate progress – Acknowledge small achievements, whether it’s walking a little further than last week or feeling more energetic after moving regularly. Exercise already lights up the reward centres in our brains, so by celebrating afterwards, you’re getting double the dopamine!

Getting active doesn’t have to mean running marathons or lifting heavy weights – it’s about finding movement that works for you, and I hope this article has helped you realise that.

At Northern Healthcare, we love seeing the people we support find joy in movement in their own way. No matter your ability or fitness level, the important thing is to keep moving in a way that feels good for you.