MOVE FIRST · RIDE BETTER

Move a little, right now.

Start with a few minutes. No daily log required.

Choose your time

3 minutes · 2 rounds of 40 s movement + 20 s slowing down · 30 s easy start and finish

Adjust for right now (optional)

Begin with simple marching and natural arm swings.

Movement

I am 18 or older. I have read the safety information.

General activity information, not a diagnosis or personal exercise prescription. Choose a comfortable pace; slow down or stop at any time.

Safety and movement resources

If you have an injury, difficulty moving or balancing, recent surgery or uncertainty about suitability, seek appropriate professional advice first. Stop for pain, dizziness, unusual breathlessness or other clear discomfort and seek help; seek urgent help for severe symptoms. Confirmation does not mean every movement is suitable for you.