Tips, advice and guidance on how to keep or get active.
It can give us more energy, help to make us feel happier and more connected to the places and spaces where we live.
As part of Mental Health Awareness Week, we are helping the nation find ways to move move. Explore fun and easy ways to get your body moving...
We understand that if you’re new to getting active it can feel a bit scary, so we’ve put together some top tips to help you get started and feel the physical and mental benefits that even small increases in movement can bring.
Find free online content and things you can try from the comfort of your own home, whether you're on your own, with the kids, or looking for something a bit different.
It's not always easy to find the time to step outside and get active, but there are lots of simple ways you can combine the outdoors with moving more.
Whether you're just getting started or are used to taking part in physical activity, you can find a wide range of options at leisure centres and gyms both small and large across the country.
If you like a structured exercise programme or a bit of competition to keep you motivated, we've got some fitness challenges and workout programmes to try out.
We understand that if you’re new to getting active it can feel a bit daunting, so here are some top tips to help you get started and feel the physical and mental benefits that even small increases in movement can bring.
Once you're comfortable, you can explore our examples of ways to move in the next four tabs.
However you choose to move, it’s all good for your health and wellbeing.
Making small changes to your routine by including small bursts of activity across your day all add up and help you move more. So whether it’s a 10-minute seated or yoga workout in the morning, a cycle or walk with your household at lunch, playing with your children in the garden, if you have one, or even moving when talking on the phone – every little helps.
Doing something you enjoy means you’re far more likely to keep doing it.
Try out different activities until you find one you like and works for you. Moving with your household, if you live with others, can help when motivation dips, and listening to music while getting active can also make it more enjoyable.
A plan and goals covering how, when and where you’ll get active can really help.
It doesn’t have to be a fully-fledged personal training programme, but just focusing on what you want to do a bit more, or less, of each day can make a difference. So, whether it’s walking for a set amount of time at lunch, every day for a week, or sitting down for no longer than you decide, at any one time – giving yourself a target can help with motivation.
When moving more, you may feel warmer or even slightly breathless at the time, with muscles and joints getting a little sore a day or two after.
Don’t worry, this is normal. But if you start slow and gradually increase the length and intensity of your activity over time, then you can help avoid this. For structured activities, a warm up and cool down can also help to prevent muscle and joint soreness.
Only do what feels comfortable for you, particularly if you have a health condition.
Then on your good days you could do a little more when you feel you can, and on ‘down’ days you can do less – and just remember that small amounts of activity all add up. If you feel you’ve done too much, make a note to do slightly less next time until you gradually build it up. And for inspiration you can click here.
Repeat the bits you enjoy daily and keep trying new activities that inspire and motivate you.
Doing activities at the same time every day can help you build activity into your routine. Regularly taking the time to recognise how what you’re doing is helping you to meet your goals can also help to create a habit.
Whether it’s your surrounding area, a park or your garden, getting outdoors can boost your mood and reduce anxiety.
You don’t need special kit or equipment, but you do need to be comfortable.
For some activities like running, wearing supportive footwear can help you feel safe and more comfortable. While when cycling, we recommend that people wear helmets for their own safety.
Drink plenty of water before, during and after activities to help your body stay healthy.
We’ve pulled together a selection of online exercise platforms with on-demand fitness content.
So, whether it’s first thing in the morning, a break from the home office at lunch, or a way to kick off your Friday night – this content is here for you, when you need it.
The options below cover aspects of general fitness to help you get or keep active.
What is it? More than 500 workouts from celebrity trainers and fitness experts covering disciplines including boxing, dance, pilates and HIIT.
How much does it cost? It's free.
Try POPSUGAR FitnessWhat is it? The home of Joe Wicks’ workouts with hundreds available for all fitness levels. These fun workouts can be done at home with no equipment.
How much does it cost? It's free.
Try The Body CoachWhat is it? At-home workouts to do at any time of the day that includes a beginner's nine-week online programme of exercise classes. Each video class is hosted by three different coaches, all working at different energy levels, so it's suitable for all ability levels.
How much does it cost? It's free.
Try Our ParksWhat is it? Home workout videos, which include a strengthening workout and a 10-minute cardio workout.
How much does it cost? It's free.
Try NHS home workoutsWhat is it? High quality practices on yoga and mindfulness to inspire people of all ages, shapes and sizes across the globe.
How much does it cost? It's free.
Try Yoga with AdrieneWhat is it? Pilates instructor Rachel Lawrence shares her expertise in a warm, friendly style with a wide range of classes to inspire, inform and challenge.
How much does it cost? It's free.
Try Rachel Lawrence PilatesWhat is it? Nearly 200 free workouts across strength, endurance, yoga and mobility. Sessions range from 15-45 minutes and are designed to help you see and feel results.
How much does it cost? It's free.
Try Nike Training ClubWhat is it? An online platform with more than 1,000 workouts across multiple disciplines including strength, cardio, dance and yoga. Classes can be streamed from your TV, laptop, mobile or tablet.
How much does it cost? Packages range from £11.95 per month to £95.60 for an annual package. Click the link below for a 30-day free, no obligation, trial.
Try Les MillsWhat is it? An app with more than 600 varied workouts and training plans - from entry level to advanced. You can also connect with friends in the UK's only live leaderboard high-intensity interval training (HIIT) classes.
How much does it cost? Plans range from £20 per month to £120 for an annual subscription. Click the link below for a 30-day free trial and 25% off fees.
Try FiitWhat is it? Live streaming of local classes and free on-demand workouts from the world's top trainers. And if you’re in a MoveGB city, you can also attend in-person workouts at gyms and other fitness venues (where available).
How much does it cost? £1.99 per week. Click the link below for a 14-day trial and the chance to subscribe for £12 for every 12 weeks.
Try MoveGBWhat is it? Commissioned by the NHS and provided by Chasing The Stigma, the hub is a mental health support database that includes 200 sport and physical activity opportunities.
How much does it cost? It's free.
Visit the Hub of HopeWhat is it? Every Mind Matters will get you started with a free NHS-approved Mind Plan, available on the website. By answering five quick questions you’ll get a personalised action plan with practical tips to help you deal with stress and anxiety, boost your mood, sleep better and feel more in control.
How much does it cost? It's free.
Try Every Mind MattersWhat is it? An app with a collection of interactive exercises to help boost your mental wellbeing. It'll enable you to build a personalised wellbeing workout and toolkit to help deal with whatever life throws at you.
How much does it cost? It's free.
Try SidekickWhat is it? A selection of meditation, sleep and other experiences designed to support you during the current global crisis.
How much does it cost? £49.99 per year. Click the link below for a free, no obligation, two-week trial.
Try HeadspaceWhat is it? A set of fun, 10-minute audio and video workouts, intended to easily fit into your day, that help get you stretching and moving at home.
How much does it cost? It's free.
Try 10 TodayWhat is it? A series of fitness videos for older people by exercise instructor Julie Robinson.
How much does it cost? It's free.
Try Move it or Lose itWhat is it? These sitting exercises are great for all ages, but particularly if you're over 65. Click on the button below to also find strength, balance and flexibility exercises.
How much does it cost? It's free.
Try sitting exercisesPlus, don't miss content specifically designed for older adults from Joe Wicks, Yoga for Seniors and Chair Yoga for Seniors.
If you're pregnant, the Chief Medical Officer's (CMO's) advice is to start gradually if you weren't active prior to pregnancy, and if you were then to keep going but listen to your body and adapt.
Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes and weight gain.
What is it? A fantastic range of workout content for pregnant women and new mums.
How much does it cost? It's free.
Try This Mum MovesWhat is it? Guidance on exercises to do during pregnancy, ones to avoid and tips for a fitter pregnancy - including stomach-strengthening and pelvic floor exercises.
How much does it cost? It's free.
Try pregnancy activitiesWhen you’re managing a health condition, being active is about finding what works for you, particularly when the way you feel can change from day to day.
So as well as giving any of the activities on this page a go, we’ve also brought together some more specific content below from expert partners to help.
What is it? Home workout routines specially designed for disabled people.
How much does it cost? It's free.
Try home workoutsWhat is it? A range of exercises for people with multiple sclerosis. These workouts are designed for different levels of mobility.
How much does it cost? It's free.
Visit MS SocietyWhat is it? Pilates and yoga exercises, including exercises for beginners and exercises for people with problems such as back pain and arthritis.
How much does it cost? It's free.
Try video workoutsWhat is it? Advice to support you to stay active and well while managing diabetes.
How much does it cost? It's free.
Diabetes UKWhat is it? Audio workouts, both live and on demand, for people with visual impairments - including audio transcripts.
How much does it cost? It's free.
Visit British Blind SportWhat is it? A number of activities from the campaign to help people with a variety of long-term health conditions move more, including videos on their YouTube channel.
How much does it cost? It's free.
Visit We Are UndefeatableWhat is it? A range of workouts from personal trainer and wheelchair user Ben Clark. Includes a 30-day wheelchair fitness challenge.
How much does it cost? It's free.
Try Adapt To PerformWhat is it? The British Gymnastics Foundation's programme is designed to get older people moving and functioning better, with these fun chair workouts suitable for people living with dementia.
How much does it cost? It's free.
Try Love to MoveWhat is it? Exercise videos to support amputees and people with limb impairments, no matter their level of fitness or confidence. There are also written resources for multiple activities, including tai chi and dance.
How much does it cost? It's free.
Try LimbPowerWhat is it? A collection of nearly 40 online workout videos for disabled people of all ages. The resources include yoga sessions, circuit training, resistance band work and cardio sessions that are ideal for anyone with a physical impairment. The national charity for wheelchair sport also deliver three live exercise classes on zoom each week.
How much does it cost? It's free.
Try WheelPowerWhat is it?: An app providing assessment and diagnosis for musculoskeletal conditions, with evidence-based recovery and prevention exercise programs suitable for everyone at home or the workplace. Track your progress, steps, and other physical activity to help you reach your goals and stay strong and healthy.
How much is it?: Claim a two-week free trial using the link below. After two weeks, subscriptions are offered at £4.99 per month or £39.99 per year.
Try TrackActive MeYou're performing the exercises linked to from our website at your own risk.
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Read lessGetting outdoors and moving more is a great way to boost your mental wellbeing and connect with nature. There are lots of free activities to help you get active outside too.
Walking is one of the easiest ways to get active whether this is as a means of travel, such as walking to the local shop, or exploring local public spaces. While doing so, please consider the natural environment and others enjoying the outdoors.
More about walkingThis app, from the NHS, is a great way to help you monitor and gradually increase your brisk walking levels over time. If you’re feeling anxious in these uncertain times you could also consider some of the walking meditations from Headspace.
Active 10 is available to download via the Apple's App Store and Google Play.
Try Active 10Alongside walking and running, cycling is one of the simplest ways to get active outside and can be done with the whole family.
British Cycling have created this tool to encourage safe and responsible cycling – the website includes tips and advice on riding locally, as well as instructions on teaching children how to ride.
Try Let's Ride LocalThis free running app includes GPS run tracking, audio-guided runs and weekly challenges. Customised coaching plans help you achieve your goals.
Try Nike Run ClubA programme focusing on minutes moving, not pace or distance, so it’s as much about creating headspace as being outdoors and moving more.
For inspiration and support, join their closed community of women following the programme too, using the free app.
Try This Mum RunsOrienteering is an exciting outdoor adventure sport suitable for all ages and fitness levels.
Permanent and virtual orienteering courses are a great way to go orienteering at a time and place that suits you – just download a map and go!
Try orienteeringWhat is it? An app that offers nature-filled walks and the opportunity to personalise walking routes to share with friends and family. You can also take photos from your route to share through the growing network of walkers.
How much does it cost? It's free.
Try the Go Jauntly appWhat is it? Pre-planned trails for you to follow. Take a mindful walk through the forest that invites you to truly relax.
How much does it cost? It's free.
Try wellbeing trailsWhat is it? Free, fun tennis lessons for all ages at public parks nationwide, primarily targeting those most in need.
How much does it cost? It's free.
Try Tennis For FreeAs well as at home and outdoors, there are plenty of ways to get active in your community, with leisure centres and gyms offering a variety of options.
Here are some of the biggest leisure operators that may have facilities in your local area:
From Zumba to Barre, find a fitness class near you, with the largest directory of group exercise classes in the UK.
Try classfinderThe MindBody app can help you find the best place to get your sweat on, whether you’re looking for a beginner workout or trying to beat your 30-day fitness goals.
Try MindBodyWe know it can be tricky finding ways to keep the kids active, or to get active with them.
Here, we've collated a set of activities to help keep your children moving and entertained.
What is it? A resource brought to you by Sport England and Youth Sport Trust, where you can find lots of ideas and inspiration to help your children stay active before, during and after the school day – as well as throughout the holidays.
How much does it cost? It's free.
Try the hubWhat is it? Yoga, mindfulness and relaxation – designed specially for kids aged three and above.
How much does it cost? It's free.
Try Cosmic Kids YogaWhat is it? A chance for parents and kids to get moving to the songs they love. Learn their moves or put your own spin on their routines.
How much does it cost? It's free.
Try Disney WorkoutsWhat is it? Free, fun, curriculum-linked videos featuring famous faces that will encourage primary-aged children to get active while they learn. Created in partnership by the BBC, Children in Need and The Premier League.
How much does it cost? It's free.
Try BBC Super MoversWhat is it? Public Health England (now the UK Health Security Agency) and Disney teamed up to bring you play-along games inspired by favourite characters from Frozen, Toy Story and Marvel's The Avengers. These 10-minute bursts of fun will really get your kids moving and count towards the 60 active minutes they need every day.
How much does it cost? It's free.
Try a 10-minute Shake-upWhat is it? A beginner-friendly at-home exercise plan for the whole family, which involves three video sessions a week from Our Parks.
How much does it cost? It's free.
Try Couch to Family FitWhat is it? A selection of fun activities both on and off the bike to help kids with balance, awareness and safety. Find out facts, play fun games and gain certificates along the way as your child progresses from strider to rider.
How much does it cost? It's free.
Try Ready Set RideWhat is it? Forestry England have created a network of Gruffalo trails to explore, as well as a set of free resources that can be downloaded from their website, such as the Gruffalo Spotter app and activity sheets that help your children spot their own Gruffalo while out walking in the deep, dark woods.
How much does it cost? It's free.
Try a Gruffalo trailWhat is it? Ideas on how to get active with your family in some of the National Trust's properties.
How much does it cost? Many outdoor locations are free, while entry prices vary at different National Trust properties. All are free for members.
See the National Trust's placesWhat is it? A free, weekly 2km run for children aged 4-14, with hundreds of events held every Saturday morning across the country. Junior parkrun is a positive, welcoming and inclusive experience for all the family.
How much does it cost? It's free.
Try Junior parkrunWhat is it? A card that turns towns into giant games that encourage children and their families to get out and about in their community. By swiping their Beat the Street card on special check points across their town, children can win prizes and discover their local area through walking, running and cycling.
How much does it cost? It's free.
Try Beat the StreetWhat is it? A parent and resident-led movement restoring children's freedom to play out in the streets and spaces where they live, for their health, happiness and sense of belonging. They offer guidance on how to start your own regular play streets, or you can find your nearest initiative.
How much does it cost? It's free.
Try Playing OutWhat is it? A set of exciting games to take your family’s play to the next level. These easy-to-follow games can be played with any number of players and can be played at home, in your garden or even in your local park.
How much does it cost? It's free.
Try Boing PlayUp ClubWhat is it? A collection of activities collated by BBC Bitesize to help parents get their kids active. Whether it's a Blue Peter workout with Joe Wicks or a Get Up and Go session with Mr Motivator, the Parents Toolkit has got you covered.
How much does it cost? It's free.
Try the Parents' ToolkitWho is it? The Body Coach
What is it? Join Joe Wicks for 15-minute high-intensity interval training (Hiit) workouts.
How much is it? It's free.
Try Wake up with JoeWhile many of the activities listed above are designed to be inclusive, we've also collated some that have been created specifically for disabled young people.
What is it? WheelPower, the national charity for wheelchair sport, provides online workouts for children to keep healthy and active in the comfort of their own home.
How much does it cost? It's free.
Try a WheelPower workoutWhat is it? Adaptive activity videos and resources for young people with an amputation or limb impairment.
How much does it cost? It's free.
Try the Limbpower resourcesAre you looking for a new challenge?
If you like a structured exercise programme or a bit of competition to keep you motivated, here are some fitness challenges and workout programmes to try out.
What is it? A nine-week programme of podcasts that does exactly what it says on the tin – taking you from the couch to running 5kms.
Consisting of three runs a week, the programme gradually builds up intensity and gives you a choice of coaches – from the NHS's Laura, to multiple Olympic champion Michael Johnson.
How much does it cost? It's free.
Try Couch to 5kWhat is it? A social network for exercise that allows you to track your own progress, as well as discover challenges across running, cycling, hiking, swimming and more, and compete against other users.
How much does it cost? It's free.
Visit StravaWhat is it? A range of virtual challenges allowing you test yourself and raise money for charity at the same time.
How much does it cost? Various.
Visit Time OutdoorsWhat is it? Virtual running distance challenges designed to keep you racking up the miles over a seven or 28-day period.
How much does it cost? £10
Visit Great RunWhat is it? A range of virtual challenges that can be completed individually or in teams, and can connect to your favourite fitness apps to track your progress.
How much does it cost? From £24.95
Visit ConquerorWho is it? Yoga with Adriene
What is it? Follow Adriene for a month-long yoga challenge to get on your mat every day.
How much does it cost? It's free.
Try 30 days of yogaWho is it? Our Parks
What is it? An at-home exercise plan for beginners, involving three video sessions a week, with rest days in between, and a different schedule for each of the nine weeks.
How much is it? It's free.
Try Couch to FitnessWho is it? Her Spirit
What is it? A range of fitness programmes designed for women to get fitter, stronger & healthier
How much does it cost? From £4.99 for a monthly membership.
Visit Her SpiritWho is it? Les Mills
What is it? A variety of medium to high-intensity workout plans with printable calendars to tick off as you go and stay motivated.
How much does it cost? From £11.95 per month, or start with a 30-day free trial.
Visit Les MillsIf you're unsure about your ability, it might be wise to start gradually and build up. Please feel free to refer to the UK Chief Medical Officer’s (CMO's) Physical Activity Guidelines when determining the level of activity appropriate to you.
Make sure you warm up and cool down to prevent injury, and make sure you keep hydrated.
Stop the exercises immediately if you feel faint or unwell, and if you still feel dizzy or unwell, have a rest. Next time try something less strenuous, building up your activity gradually.
Make sure your workout area is safe and free of obstacles before exercising.
Supervise any young children taking part.
If you're pregnant, the CMO's advice is to start gradually if you weren't active prior to pregnancy. And if you were, then to keep going but listen to your body and adapt.
Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes and weight gain.
The CMO recommends 150 minutes or more of moderate intensity physical activity a week - with every activity and minute counting.
The NHS has also produced guidance about getting active during pregnancy.
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