Stay active indoors through the cold, dark months

Use this guide if your activity drops when the evenings get dark and the weather turns. You need a small clear space at home and a rough idea of when in your week you could move; if you have a heart, lung or joint condition or have been inactive for a long time, check with your GP or practice nurse before starting anything new.

Step by step

1. Set a realistic weekly target

   The UK Chief Medical Officers' guidelines suggest adults aim for at least 150 minutes of moderate activity a week, plus activities that strengthen muscles on at least two days, and reducing long periods of sitting. If that feels far off, start with whatever you can do and build up, as any increase helps. Look at your week and mark three or four slots of 10–20 minutes when you could move.