Get active
It's the perfect time to get active. No matter how much you do, physical activity is good for your body and mind. Adults should aim to be active every day. Some is good – more is better still.
A daily brisk walk can give your body a boost, lift your mood and make everyday activities easier.
Try these tools, tips and special offers to move more every day.
Make a start today
How to be more active
See simple ideas to build more activity into your day, tips to stick with it and free exercise plans to help you get going.
Home workout videos
Clear some space and follow along with our home workout routines – no equipment needed!
Get running with Couch to 5K
Want to start running but not sure how? The free Couch to 5K app is designed for beginners and guides you every step of the way.
Download the NHS Couch to 5K app
A free running programme for absolute beginners, Couch to 5K has helped millions of people start and maintain their running journey.
The free app:
- sets a plan that builds week by week
- has a choice of trainers to help motivate you
- works with your music player
- connects you with the Couch to 5K community
Couch to 5K can be completed in as little as 9 weeks, or longer if you want to go at your own pace.
Download the NHS Active 10 app
The free NHS Active 10 app anonymously records every minute of walking you do. Just pop your phone in your pocket and away you go!
The free app:
- tracks your steps
- helps you set goals
- shows you your achievements
- gives you tips to boost your activity
Did you know walking briskly, even for 1 minute, counts as exercise? What are you waiting for - take your first steps today!
Did you know?
To stay fit and healthy, it's recommended you get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day.
Boost your motivation to move with our quiz
Reflect on how much activity you do with our Healthy Choices Quiz.
Answer questions about 6 lifestyle areas for a score out of 10 and personalised advice to help you make changes where they matter most.
Take the Healthy Choices Quiz
More help to get active
There are so many different ways you can increase your activity. We have teamed up with some fantastic organisations to bring you these special offers.
Get going for free
Join your local Parkrun
Parkrun is a friendly, free weekly event where people come together to walk, run or jog 5km. There's no time limit, just go at your own pace.
Couch to Fitness
Try Our Parks' 9-week Couch to Fitness programme of free at-home exercise classes for beginners.
This Girl Can
There's no "right" way to get active. Browse through a collection of activities to find one that works for you.
Join the movement
Advice on being active in and out of the home for all abilities. Discover a choice of free and paid-for online exercise platforms.
Introductory offers
Better Leisure Centres
Whether you're interested in visiting a few times a month or looking for all-inclusive access to activities more than once a week, find ways to move at a price that works for you.
Cost per week: Membership from £5.76
Nuffield Health
Better Health joiners get a 20% discount, free access to selected Nuffield Health 24/7 digital workouts and a free 3-day trial.
Cost per week: From £7.50, paid monthly.
InstructorLive
Get a free Better Health Beginners Package, plus 50% off your annual full membership.
Cost per week: Free then £1.54 (first year only)
Everyone Active
Everyone Active offer activities that work for you. They offer varied programmes across 240 leisure centres in addition to online classes and activities delivered in the community.
Offer: Free 1 day pass
Did you know?
If you're doing more intense exercise, aim for at least 75 minutes a week. This could include:
- walking up the stairs
- rope-skipping
- running
- aerobic workout videos
Getting active with a disability
Whatever your level of physical ability, there are lots of ways to get active. The important thing is to get moving in a way that works for you.
The following organisations have free tips, resources and tools to help you get started.
Activity Alliance
Enjoy an active lifestyle with support from Activity Alliance. Information on how to start exercising and inclusive activities.
We Are Undefeatable
Ideas, advice and other support for ways to get active if you are managing a long-term health condition. The fully accessible, customisable 5-minute mini-workout is a great place to start.
Take care of your mind
Your mental health is just as important as your physical health. You can create a plan of practical tips to support your mental wellbeing with our Mind Plan quiz.
Answer 5 quick questions to help you deal with stress and anxiety, improve your sleep and feel more in control.
Get Your Mind Plan
Why should I get active?
Being active is good for your mind and body. Every minute of activity counts – and the more you do, the more you'll benefit.
Exercise can:
- improve your sleep
- clear your mind
- boost your energy
- help with back or joint pain
Exercise can also reduce your risk of developing heart disease, stroke, type 2 diabetes, dementia, Alzheimer's disease and some cancers.
Make a start today – it's never too late!
Lose weight
As well as regular exercise, making healthier food choices will also help shed the pounds.
Have a look at our tools and tips on easy ways to eat better.