Tools: Fitness

Interactive tools, smartphone apps and podcasts

  • Couch to 5K running plan

    Couch to 5K

    This audio running plan will guide you from couch to running 5K or (30 minutes) in just nine weeks. Download the podcasts and simply follow the audio instructions.

  • Losing weight - Getting started

    Weight loss pack

    A 12-week PDF weight loss guide combining advice on healthier eating and physical activity.

  • Couch to 5K+ running podcasts

    Couch to 5k plus

    Take your running to the next level with these podcasts designed for graduates of the Couch to 5K plan. Through a mix of coaching and music with a beat to run to, the podcasts focus on improving your speed and stamina.

  • Strength and flexibility podcasts

    Strength and flexibility podcasts

    Fancy a free personal trainer? Download these free podcasts designed to guide you through a five week plan of exercises to improve your strength and flexibility.

  • Exercises for older people

    Exercises for older people

    This interactive and printable guide provides step-by-step instructions for exercises focusing on strength, flexibility and balance. Get started with the sitting exercises and build up.

  • Fitness self-assessment

    Take the fitness test

    Complete this simple assessment to find out how close you are to meeting recommended levels of physical activity.

  • Sports video wall

    Sports video wall

    If you're interested in starting a new activity, watch these videos to hear keen sporting enthusiasts give their advice on how you can take part in these 12 sports.

  • Fitness video wall

    Fitness video wall

    From learning how to ride a bike to Bollywood dancing, watch these videos about the different ways people of all ages are keeping fit.

  • Walking video wall

    Walking video wall

    Walking is a simple, free and easy way to get fit and lose weight. Watch these videos to get ideas on getting started.

Your NHS Health Check

Millions of people have already had their free "midlife MOT". Find out why this health check-up is so important

Weight loss guide

Lose weight the healthy way and learn the skills to keep it off with our 12-week weight loss guide

Couch to 5K

Tips on getting started with the Couch to 5K running plan, including podcasts and real stories to motivate you

Strength and Flex

Download our Strength and flexibility podcast series and get a free personal trainer

5K+ running podcasts for C25K graduates

Take your running to the next level with new podcasts for Couch to 5K graduates