New Move for 10 challenge aims to make activity more achievable

If you've fallen out of the habit, or want to get into the habit, of getting active, you're not alone.  

The good news? You don't have to overhaul your life to get back into it. You can start with just 10 minutes. 

Today we’ve launched our new Move for 10 challenge that makes physical activity more accessible by offering you an achievable goal – moving for 10 minutes, 10 times a month.

Launched to address the fact that there are half a million fewer active women in England than men, the campaign has the backing of broadcaster Charlene White, TV medic Dr Zoe Williams and Coronation Street actress Sair Khan.

Three pregnant women take part in a yoga class

Whether it’s walking, dancing, yoga, a bodyweight workout, a bike ride or playing with the kids, every movement counts. You can do it at home, in the park, at a class, at the gym, or wherever works for you.

“We all know moving our bodies is good for us, but like many women, I often struggle to commit to regular exercise,” said Loose Women anchor Charlene.

“Life is super busy working shifts and juggling the kids; admittedly movement is often at the bottom of my to-do list.”

“What surprised me [about taking on the challenge] was how quickly those 10 minutes became something I genuinely looked forward to.

“They were 10 minutes that were mine. And on the days when finding time felt impossible, I could make movement part of family life and get active with my kids.

“That's what's so powerful about Move for 10. It fits around real life rather than asking women to fit around it.”

Move for 10

The This Girl Can and Move for 10 logos appear in the centre of the screen, on top of video of a woman performing a home workout using dumbbells.

Voiceover: Join our challenge. 10 minutes of movement. 10 times a month. Every move counts. No strict schedule. No fixed start date. Fits around our lives. The way we like it.

The logos disappear and are replaced by words reading 'Join our challenge'

The video cuts to one of a different doing a home dance workout.

Text overlaid on screen: 10 minutes of movement. 10 times a month.

The video cuts to a woman doing squats at home, while holding her baby.

Cut to women walking in a park.

Cut to a shot of someone using the Move for 10 app on their phone.

Text overlaid on screen: Every move counts. No strict schedule. No fixed start date. Fits around our lives.

Cut to women riding bikes. A woman in a wheelchair lifting weights in her garden. A three-way split vertical screen of women performing exercises at home, or in a group in a park.

Text overlaid on screen: The way we like it.

A woman uses a resistance band wrapped around a pergola to perform exercises at home. A woman runs in a park. A woman does 'head, shoulders, knees and toes' with children in her garden. A woman does squats in her living room.

Voiceover: women across the country are joining the Move for 10 challenge. Moving for 10 minutes, 10 times a month. Join us, search This Girl Can Move For 10.

Text overlaid on screen: Search: This Girl Can Move for 10.

The This Girl Can and Move for 10 logos appear on screen, on top of a multiscreen background of women exercising in the background.

This is a no-pressure challenge. There is no perfect plan. You don’t have to be doing something every day. You can start whenever you’re ready, pause when life gets in the way and come back whenever you need to.

Because just 10 minutes can help boost your mood, energy, confidence and improve your sleep. And once you’ve started, you might even feel like carrying on.

Move for 10 is here to help you every step of the way. Use our free activity trackers – either online or download a paper version – where you can log your 10-minute sessions, celebrate your progress and notice how movement makes you feel. You'll also find activity ideas, videos and more to inspire you to keep going. 

How it works

Choose any way to move 

Walk. Dance. Play with the kids. Do an online workout. It all counts. 

Move for 10 minutes 

That's it. If you stop after ten minutes, you've completed the challenge for that day. If you keep going because you're enjoying yourself, brilliant!

Do it 10 times over a month 

Ten short bursts over the course of a month. Small steps that add up. 

Log each session 

Use our free activity tracker to tick off each ten minutes and watch your progress grow. 

Log today's 10 minutes using our free online activity tracker

Our own research shows that women on lower incomes, particularly those from under-represented groups – including Black women, South Asian Muslim women, pregnant women, mothers with children under one, and women aged 55-74 years old – continue to face some of the greatest barriers to being active.

In fact, just 14% of low-income women achieve the recommended 150+ minutes of physical activity per week.

So we designed the challenge with this in mind, aiming to make it accessible for anyone to take part.

“As a mum of a toddler, I’m so used to running around after him and using any spare time to get the washing done or empty the dishwasher, but Move for 10 has given me the push I needed to take a little bit of that time for my own health,” said Coronation Street actress Sair Khan.

“The challenge has completely reframed how I feel about exercise. It has allowed me to move with intention and really make time for myself. Using the tracker to log how I moved and reflect on how I felt afterwards gave me a real sense of achievement and showed me that small moments really do add up.

“That’s why I want more women to sign up. We should all get to enjoy the benefits of physical activity – and Move for 10 can help us do just that.”

Move for 10

Find out more and start logging your 10

New Move for 10 challenge aims to make activity more achievable

Move for 10

How it works

Move for 10

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