Here are some simple, bite-size physical activity ideas that can fit into a busy day. Even 1–5 minutes at a time can help break up long periods of sitting and contribute to your overall activity.
Desk stretches
Help relieve muscle tension, and support circulation and focus.
Outdoor movements
A routine to work your legs and upper body.
10 min workout
Body coach, Joe Wicks, takes you through a full body workout.
Wheelchair workout
Ade Adepitan, a Paralympic medallist, shares a cardio workout for outdoors.
2 min energiser
Motivational speaker, Lizze Williamson, shares a routine to help you start the day.
Strength & resistance
The NHS provides access to a library of videos to help you get stronger and more toned.
View here: https://www.nhs.uk/live-well/exercise/strength-and-resistance/
Please note: If you have any medical conditions, injuries, concerns, or new symptoms, seek professional medical advice before starting any new exercise or stretching routine.
Further support
NHS – Further ideas about different ways to exercise.
Couch to Fitness – Bitesize exercise ideas.
Carers UK – Physical activity and wellbeing videos.
Ref: WPW0356 This content was published June 2026.
