Move More: Simple Ways to Stay Active
Looking for fitness tips for beginners? You don’t need a gym or expensive equipment to start. On this page you’ll find simple, source-backed guidance on how much activity adults need, why sitting too long affects your body, and easy ways to move more in daily life. Start with one small change and build from there.
What Counts as Physical Activity?
WHO describes physical activity as any movement that uses energy. That includes exercise, but also walking to the shop, household chores, active play and sport. Both moderate and vigorous activity are good for health, and walking, cycling and sports are all popular ways to be active.
Why It Matters
According to WHO, regular physical activity in adults helps prevent and manage conditions such as heart disease, cancer and type 2 diabetes.
It is also linked to better mental health, better sleep and a lower risk of falls.
WHO also reports that people who are not active enough have a 20% to 30% higher risk of death than people who are active enough.
Yet about 31% of adults worldwide do not reach the recommended levels.
How Much Should Adults Do?
- At least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity a week
- Strength-building activities on 2 or more days a week
- Less time spent sitting
Moderate activity is anything that raises your breathing a little, such as brisk walking.
Just Getting Started?
WHO is clear that any amount of activity is better than none, and all movement counts. If you are inactive now, begin with short walks and slowly build up.
You don’t have to reach the full target straight away.
Easy fitness tips for beginners
- Take a short walk after meals or during work breaks
- Use the stairs when you can
- Do household tasks, gardening or dancing at home
- Stand or walk while talking on the phone
- Try strength activities such as lifting weights, or ask a qualified trainer to show you safe exercises
“Read now: Why Sitting Too Long Can Affect Your Body”.
Before You Begin
If you have a health condition, are pregnant, haven’t exercised for a long time or feel unwell when you move, talk to a qualified healthcare professional first. They can suggest what’s safe for you.
Sources
- World Health Organization: Physical activity (fact sheet) →
- World Health Organization: Guidelines on physical activity and sedentary behaviour →
- World Health Organization: Hypertension (fact sheet) →
Check back for more fitness tips for beginners as we add new articles.
Disclaimer
This page is intended for general health awareness and educational purposes.
It is not a substitute for professional medical advice, diagnosis, or treatment.
“Written by Eternal Love”