Go On, Convince Me

If you are on the fence, struggling to convince yourself that more activity would be a good thing for you, we can help. We’re here to show you just how enjoyable getting active can be.

Why should I bother?

We bet you’ve heard it all before. Quick recap:

  • You’ll feel better
  • You’ll have more energy
  • You’ll have better concentration
  • You’ll have fun

There are a myriad of other health benefits, but in a nutshell, it will improve your wellbeing. Anyway we’re not here to make the case for being more active. We’re here to show you how easy and enjoyable getting active can be. So here’s the low down.

How active do I need to be?

Research shows that doing some activity is better than doing nothing, so even getting moving just a little bit more will have positive effects. However, to start really reaping the rewards of getting fitter, having more energy, and feeling great, we recommend that you try and do 30 minutes of moderate intensity activity most days. This doesn’t mean doing the same thing day in, day out. It doesn’t even mean doing the 30 minutes all in one chunk. You can break it up into three 10-minute bursts if that suits your schedule better. It will have the same results.

I’m still on the fence

In your head there are probably pros and cons to getting active. Let’s get them out there and take a look. On a piece of paper write down some of the disadvantages you can see about becoming active on the left side. On the right side, write down some of the advantages you can see about becoming active. We have included some examples of what other people have said about activity to guide you along.

Reasons not to get active


  • I don’t have time
  • I don’t know what to do
  • I already have a healthy lifestyle
  • Exercise bores me


Reasons to be more active


  • Being fitter would mean I could do more things with the kids
  • I’m fed up being tired all the time, being active will give me more energy
  • I’ve always wanted to learn to dance


Thinking about what you have just written, give yourself a number on this scale

How important is it to you to start getting more physical activity?

Not at all important 1 2 3 4 5 6 7 8 9 10 Very important

If you have scored 8-10, it is fantastic that you can see that physical activity is important to you.

If you have scored 4-7, you have made a great start in the thinking process. You can see there are some good things about becoming active but there are also some things that make activity a less important choice for you. This is something a lot of people have found in the past. Take some time to consider what would make becoming more active, more important to you?

If you have scored 1-3, right now you don’t feel that becoming physically active is important to you. We respect your decision and are not here to force you to do something that you don’t want to do. Thank you for going through the thinking process with us. All we would like you to do is repeat this pro’s and con’s exercise again in the future. May be your score will be different.


I know I can do it

Not feeling confident of succeeding in doing regular physical activity is one of the main stumbling blocks people encounter when making the decision about whether or not to get more active. You might even have written down ‘lack of confidence’, as one of your reasons not to get active in the exercise above.

Try answering this next question by giving yourself a number on the scale.

If you decided right now to participate in regular physical activity, how confident do you feel that you would be successful?

Not at all confident 1 2 3 4 5 6 7 8 9 10 Very confident

If you scored 1-6, it might help you to have a quick think about what you need to make you feel more confident that you can get active. Try completing the exercise below.

If you have scored 7-10, we think you have the confidence you need to take the next step in YOUR decision to become active.

Green PrescriptionIf you need support in getting more active, a Green Prescription could be for you. A Green Prescription is a written prescription from a GP or Practice Nurse for a person to get more active as part of his or her health management. For more information, click here.


What I need to give me the confidence to get active

Write down what would help you to feel more confident about being active. These are some examples of what other people in your situation have said.


  • I’m worried that I’m not fit enough to be active for 30 minutes, what activities can I do that won’t leave me exhausted?
  • I can’t see how I can fit physical activity into my day. Help me to see where I have the time.

Here at MoveMe we have put together some strategies that YOU might find useful to increase YOUR confidence to take the first step to getting active.

For a list of activities that won’t have you gasping for air, but will still get your heart pumping, click here.

Or keep reading to learn about YOUR typical day activity.

Finding the time to be active

Write down everything you do in your typical day from the moment you wake up until the moment you go to bed. Remember to include the time you do it and the time it takes you. By highlighting all that you do in a typical day, you might be able to find some time that you can allocate or reallocate to get physically active.

Reading over your day think about:

  • Is there some time in your schedule where activity might fit, it could even be in three blocks of 10 minutes?
  • Is there inactive behaviour that you could substitute for active behaviour, e.g., could you park your car a little further away from work and walk for 10 minutes, or could you take the stairs to your office rather than use the lift?
  • Could you reprioritise your time so that more activity is included? For example, could you give up a half hour of television to go for a walk?

I think I am ready to give it a go!

Congratulations, you’ve made the decision to start the rewarding journey towards being more active.

Once you sign up, we can help you work out what activities you might enjoy doing and how you can fit them into your busy schedule. We have suggestions for activities that won’t have you gasping for air, but will still get your heart pumping. Making an activity plan can make it all seem more manageable.

So throw caution to the winds, join the MoveMe Movement and start getting active and loving it.

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