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We Like the Way You Move

Welcome

A group of women perform a dance routine in a class, holding and waving paper fans

Just 10 minutes of movement can make you feel great. It can boost your energy, lift your mood, help you sleep better, and even build your confidence.

Whether it’s a dance around the kitchen, a cycle through the park, a walk with the buggy, or a few lunges in the living room- we like the way you move 

Taking the very first step is often the hardest bit. But by landing on this page, you’ve already done that. 

Maybe you’re trying to find an activity that fits your life – something that makes you feel good, energised, and more rested at night. Or maybe there’s something you’ve always wanted to try, and you just need a little confidence to get started. 

Either way, This Girl Can is here for you. We've launched our campaign, We like the way you move!, to help you get going with an activity you love.

You might be on your own, with family or friends, in the park, with your community, or in your living room. It all counts. Small steps can add up to make a big difference to your life.  

By exploring the different sections on this page (see the tabs above), you’ll find encouraging stories and practical advice from women like you who have found ways to move that work for them.

Maybe these will work for you too or spark your own discoveries. 

Take your time exploring. There’s no pressure. You don’t need a plan or to get it right the first time. All you need to do is just start. And wherever you’re starting from, however you choose to move – we’ve got you. 

Ready to get going today?

Here are three easy ways to move for 10 minutes – no fitness gear, gym or special equipment needed. Just pick one that takes your fancy and give it a go.

March it out

Set a timer for 10 minutes. Start by marching on the spot for one minute – slow and steady is fine. Then try these gentle moves, doing each for one to two minutes: 

  • Reach both arms up, then lower them slowly 
  • Step side to side, swinging your arms 
  • Circle your arms forwards and backwards 
  • Gently twist your upper body side to side 
  • Finish with some shoulder rolls and deep breaths 

Repeat any moves you like until the 10 minutes is up.

For an extra challenge try and keep marching on the spot throughout. 

Stroll and spot

Turn a 10-minute walk into a little game. Head outside and walk around your block, to the shops, or on the school run.

As you go:  

  • count how many different types of trees or flowers you can spot 
  • look for red cars, yellow doors, or friendly pets 
  • try to spot five things you've never noticed before 
  • walk faster every now and then to get your heart rate up, even if it’s just for a minute or 30 seconds at a time.

Whether it’s a plane flying overhead or a ladybird on a leaf, enjoy taking your time to see the world in a new light.

Dance like nobody's watching

Choose three or four of your favourite songs, enough to fill 10 minutes.

Press play and have a boogie.

Gently sway. Shimmy those hips. Leap to the beat or freestyle it. There’s no wrong way to dance. A hairbrush microphone is optional! 

Did you try one? Amazing! Why not set up a reminder to come back in a couple of days and do it again or choose a different one? Lots of people find it easier to stick with it when they build a little routine. You’re already on your way.

Not ready to start right away?

That’s completely okay. Everyone has days when they don’t feel motivated. Take your time – there’s no rush. 

While you’re here, have a look around. The site’s full of ideas, inspiration and tips from women like you.  

When the time feels right, choose something that fits your mood, your body and your day. 

Pick something you enjoy – that’s the best way to stay motivated.  

You’ve already made a start just by being here  – and we’ll be right here when you’re ready. 

Top tips from This Girl Can

Start small and celebrate it

Ten minutes here and there is enough. You don’t have to do it all at once.

Start with something gentle

Try a beginner video or class. It’s designed to ease you in and help you feel confident from the start.

Get social

Movement can feel easier and more fun when you’re not doing it alone. Invite a friend or start a mini team to keep each other going.

Be realistic

Set a goal that feels manageable. ‘I’ll move for 10 minutes today’ is enough – and it all helps.

Make life easier

Let movement catch your eye. Keep your shoes by the door or your yoga mat in sight – small cues can spark action.

Plan ahead

Turn good intentions into action. A calendar reminder, a sticky note or a phone alert can give you the nudge you need.

With with yourself

Build a rhythm that fits your day. Link movement to something you already do – like after lunch or before your shower, and let habit do the rest.

Be good to yourself

Track the wins – even the small ones. A tick on a calendar or a sticker on the fridge can keep you motivated and help you feel proud of yourself.

Be specific

Make a mini plan. ‘I’ll walk around the block at 3pm’ works better than ‘I’ll do some exercise’ – small specifics lead to big changes.

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