Daily Walking
Steady walks built into the day; the easiest place to start.
Get-fit guides / Exercise for complete beginners
Exercise for complete beginners
By the Exercise Explorer team. Last updated 13 November 2026.
Starting is the hardest part, so make it easy. The WHO says any activity is better than none, and even short, easy sessions count. These are the options we rate well for people starting from scratch.
Read this first. This is general information, not medical advice. If you have a health condition, take regular medicines, or get chest pain or unusual breathlessness, check with your GP before starting.
The short answer
- Any activity is better than none (WHO 2020). You do not need a gym, kit or big blocks of time.
- A 2026 pooled analysis of 22 studies found very short bouts of activity (exercise snacks) improved fitness and blood glucose in sedentary people, though results varied and there was publication bias.
- Aim to build gradually towards 150 minutes of moderate activity a week plus strength work on two days.
- Pick things you enjoy. What you keep doing matters more than what is theoretically best.
The best ways to start exercising from scratch
Post-Meal Walk
Ten-minute walk after eating to steady blood sugar.
Resistance Band Training
Full-body workouts with elastic bands.
Bodyweight Calisthenics
Push-ups, squats, pull-ups and dips using body weight.
Lap Swimming
Pool lengths using one or more strokes.
Exercise Snacking
Brief bursts of movement spread through the day.
Couch to 5K
Nine-week walk/run plan building to 5 km non-stop.
Home Exercise Videos
Follow-along YouTube or DVD classes.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1Daily WalkingStrong evidence
The easiest start. Begin with 10 minutes and add a little each week.
30 min × 5/wkEffort ●○○○○Free - 2Post-Meal WalkModerate evidence
A short walk after a meal is easy to slot into a routine.
10 min × 7/wkEffort ●○○○○Free - 3Resistance Band TrainingModerate evidence
Light, adjustable strength work you can do at home.
30 min × 3/wkEffort ●●○○○Low cost - 4Bodyweight CalisthenicsModerate evidence
Sit-to-stands, wall push-ups and glute bridges need no kit.
40 min × 3/wkEffort ●●●○○Free - 5Lap SwimmingModerate evidence
Gentle on the body. Many pools have beginner sessions.
40 min × 3/wkEffort ●●●○○Low cost - 6Exercise SnackingLimited evidence
Tiny bursts, such as a few stair climbs or a brisk minute, spread across the day.
2 min × 10/wkEffort ●●○○○Free - 7Couch to 5KLimited evidence
A structured walk-run plan, if you want a goal. Start only when walking feels easy.
30 min × 3/wkEffort ●●●○○Free - 8Home Exercise VideosLimited evidence
Follow-along sessions take away the planning.
30 min × 3/wkEffort ●●●○○Free
Common beginner mistakes
- Doing too much in the first week. Soreness and exhaustion are why many people quit.
- Skipping rest days. Muscles adapt during recovery.
- Copying advanced routines you see online. Start with simple versions.
- Comparing yourself with others. Progress is measured against your own starting point.
- Waiting for the perfect plan, kit or time. A short walk today beats a perfect plan next month.
A gentle first week for complete beginners
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 10-minute walk.
- Day25 minutes of sit-to-stands and wall push-ups.
- Day3A 10 to 15-minute walk.
- Day4Rest.
- Day5Repeat Day 2 and add a few glute bridges.
- Day6A 15-minute walk, or a swim.
- Day7Rest. If the week felt fine, add a few minutes next week.
- My notes: what did you do, and how did it feel?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or palpitations during exercise.
- Pain that is sharp, or gets worse after exercise.
- A health condition, medicines, or pregnancy, and you are unsure what is suitable.
What the research says
The WHO 2020 guidelines recommend 150 to 300 minutes of moderate aerobic activity a week (or 75 to 150 of vigorous) plus muscle-strengthening on at least two days, and state that some activity is better than none.
A 2026 pooled analysis of 22 studies (994 sedentary people) found that exercise snacks improved cardiorespiratory fitness, blood glucose and triglycerides. The fitness result was weakened by publication bias and results varied a lot between studies. They did not clearly change body fat or strength.
A 2022 pooled analysis of 16 cohort studies linked muscle-strengthening activity to lower risk of death from any cause, heart disease, cancer and diabetes. These are observational studies.
We did not find trials we had read in full on the best way to start exercising, so the plan on this page is an example to adapt.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
How do I start exercising from scratch?
Start with a short daily walk, add a few minutes of simple strength work, and build up gradually.
How much exercise should a beginner do?
The long-term target is 150 minutes of moderate activity a week plus strength work on two days, but any activity is better than none. Start with what feels easy.
What is the best exercise for beginners?
Walking is the easiest. Add simple strength work, and choose activities you enjoy.
How long until I notice a difference?
People often notice more energy and easier everyday tasks within a few weeks. Visible changes take longer and depend on many factors.
How do I stay motivated?
Make it small, fit it to a routine, and find something you like. Exercising with a friend or a group can help.
Should I join a gym?
It is optional. Walking, bodyweight and band work at home are enough to start.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP if you have a health condition, take regular medicines or have palpitations or dizziness.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- The effect of exercise snacks on cardiorespiratory fitness, body composition, metabolic health, and muscle strength in sedentary individuals: a systematic review and meta-analysis. Frontiers in Nutrition, 2026. doi.org/10.3389/fnut.2026.1883923
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061