When it gets cold, it’s easy to go out less and sit more (our note). The NHS’s Better Health campaign page “How to be more active” sets out ways to move more in everyday life without a formal workout, and six ways to make it a routine. The target is at least 150 minutes of moderate activity a week, about 20 minutes a day, and the NHS says every minute counts.
1. Aim for 150 minutes of moderate activity a week — about 20 minutes a day; every minute counts.
2. Set a reminder to get up and move every 30 minutes — stretch or walk in the adverts or while the kettle boils.
3. Strength activity at least 2 times a week — heavy shopping, pilates, yoga or a strength video.
Moving more in the day — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Transport | Stand rather than sit | — |
| Bus | Get off a stop or two early | — |
| Parking | Park further away | — |
| Stairs | Take the stairs, not the lift | One of the few that work indoors in winter (ours) |
| School run | Walk or cycle it a few times a week | — |
The NHS says activity supports physical and mental health, helps manage stress, can ease joint or back pain, and boosts energy, sleep and mood. With a better diet it often helps people lose weight and keep it off.
Six ways to make it a routine — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| 1. Enjoy it | You’re more likely to stick with what you like | — |
| 2. Track progress | Daily targets for steps, distance or active minutes, by app or a paper checklist | No number is given — set your own |
| 3. Build strength | At least 2 times a week — carrying heavy shopping, pilates, yoga or strength videos | Easy at home (ours) |
| 4. Make it social | Challenge friends or family to the most steps in a day | — |
| 5. Build a habit | A reminder to move every 30 minutes; stretch or walk in the adverts or while the kettle boils | Fits long winter evenings (ours) |
| 6. Reward yourself | Pair a goal with a treat — an episode after a long walk | — |
How to think about sitting time is in the WHO guidance on sitting.
How much — 150 minutes a week, about 20 a day
The NHS recommends at least 150 minutes of moderate activity a week, which it puts as about 20 minutes a day. Moderate means you can talk but not sing; examples are brisk walking, dancing, cycling and pushing a lawnmower. This page gives no examples of vigorous activity.
| Split (our sums) | Per day | Worth noting (ours) |
|---|---|---|
| 150 ÷ 7 days | about 21.4 min | The NHS says “about 20 minutes” |
| 150 ÷ 5 days | 30 min | With weekends off |
| Start at 10 minutes | Active 10’s starting point | Several short bouts still count |
Free plans you can follow at home — NHS
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| NHS Active 10 app | Walking tracker — start with 10 minutes a day | — |
| NHS Couch to 5K app | Running for absolute beginners | The 9-week plan is in Couch to 5K |
| Sofa to Saddle app | British Cycling’s 8-week plan | — |
| Home workout videos | No equipment — 10-minute cardio, strengthening, warm-down stretching | Only advice given: clear some space |
| Couch to Fitness | 9-week plan, 30-minute videos 3 times a week | — |
| NHS Fitness Studio | 23 instructor-led videos | — |
The home workout page says to do strengthening and balance exercises at least twice a week, and that doing the 10-minute cardio video a few times a week helps towards the weekly target. We didn’t transcribe the moves in the videos.
Upper-body moves with water bottles are in water bottle upper-body workout (our own piece, not the NHS videos).
Checklist
- ☐ 150 minutes a week, about 20 a day
- ☐ A reminder to get up every 30 minutes
- ☐ Stairs; a stop or two early
- ☐ Strength at least 2 times a week
- ☐ Track steps, distance or active minutes
Questions that remain
How many steps a day?
The page doesn’t set a step number. It says to set your own target in steps, distance or active minutes.
What if winter keeps me indoors?
The page doesn’t mention seasons. Stairs, getting up every 30 minutes, stretching in the adverts and home videos all work indoors (our note).
Sources
- NHS — Better Health: How to be more active — source (page shows: published 17 February 2023, modified 7 October 2026, no review date shown; checked 22 October 2026). Moving more in the day, six routine tips, free beginner plans, benefits, 150 minutes a week / about 20 a day, moderate examples and the talk test.
- Not read. The moves and counts inside the Fitness Studio and home workout videos; partner offers.
- What we added. The “worth noting” column and the Korean care gloss.
- NHS — Better Health: Home workout videos — source (published 24 December 2020, modified 4 September 2026). 10-minute cardio, strengthening and warm-down videos; clear some space; Couch to Fitness 9 weeks, 30 minutes, 3 times a week; strength and balance twice a week.
Where to check further
- Your GP if you have a condition or have been inactive a long time — how hard to start.
Written on 22 October 2026. The content is from the NHS; the glosses are ours.
