To stay fit and healthy, it is recommended you get at least 150 minutes of moderate physical activity a week, or around 20 to 30 minutes a day.

This can be a brisk walk whilst you enjoy some fresh air (another mood booster), dancing around the house, gardening or any other sport or activity to enjoy.

We have some ideas to inspire you from NHS England and some well known fitness celebrities too!

Motivation on the go?

Why not download an app to aid your daily exercise routine. You’ll find plenty in the Google Play store or…

 “Take care of your body. It’s the only place you have to live in.”
Jim Rohn

get some exercise…

NHS England have some simple exercise videos and tips to get you moving. Whether you’re starting from scratch with some gentle exercise or know what type of exercise you want to do, the website gives lots if inspiration.

Exercises include aerobic full-body workouts, specific strengthen and tone routines, yoga and pilates and many more.

The NHS Fitness Studio has workout ideas for all levels of fitness and focuses on aerobic activity, strength and tone to suit your needs and likes or there are specific exercises (e.g. upper body workout). Click the button below to browse what’s on offer:

NHS Change4Life offers easy ways to eat well and move more 

You could also look at FREE online workouts from different sources, all tailored to your ability or how long you want to work out for.

Curious about what are the most popular UK online exercise videos? The 10-minute abs workout by (below) below has had over 50 million views!

Or, if you are looking for something a little more light-hearted that you can dance to while no one is watching, try the… Family Lockdown Boogie.

popular online fitness coaches

Yoga With Adriene. Free, high quality yoga for everyone. With over 500 videos you are bound to find something that will suit you regardless of your level of experience.

The Body Coach. Joe Wicks, or as he is now nicknamed The Nation’s PE teacher, will post weekly home workouts to help you get, stronger, healthier and happier.

Or, maybe you’d enjoy something equally energetic but with a about more of the retro vibe with a 1990s style then check out these videos… because Mr Motivator might be for you.

Fitness Blender. 600 free full length workout videos & counting! Subscribe to never miss a new workout. Track your workouts and progress with our free customisable online workout calendar.

Couch to 5K. Couch to 5K is a popular running movement which helps beginner runners get started, and has helped countless people around the world successfully get fitter and run five kilometres in less than 30 minutes.

If you are looking for tips on how to stay healthy and how to approach your GP whatever your worry or concern, then watch our video where Rosemary Conley CBE, one of the UK’s leading diet and fitness experts.

On the theme of body wellbeing…

recommended reading

Image: people in an informal seminar - how to support the physical wellbeing of staff

According to studies, sitting for long periods of time decreases mental wellbeing and has a knock-on effect on productivity at work. Prioritising physical wellness at work has proven to show results. For example, 81% report felling more motivated even after just taking a walk at lunch. It’s a no-brainer that HR needs to start prioritising physical activity.

huffingtonpost - can we ever recover from burnout?

Life-work Balance, a series aiming to redirect our total devotion to work into prioritising our personal lives.

“I’ve had splinters on my feet, I’m physically exhausted, I’ve had breakdowns. All the detox time in the world doesn’t change how burned out I am.”

photo for link: how to stay cool when home-working in a heatwave - physical health and the changing face of the workplace

The onset of the global pandemic in March 2020 dictated a significant change in the way companies work around the world. Overnight they saw a shift from office-based employment to millions of employees working from home.

Jack Green picture from spikes-iaaf-org - improving physical health and well-being at work

Seph imagines that his body is a temple. But the reality is that he sits all day at a computer. He works late, feels stressed, eats junk food, and spends his evenings on the couch watching TV.

He knows that his physical health and well-being are suffering. Seph wants to make changes, but he’s struggling with the “practicalities.” He’s finding it tricky to break his sedentary and stressful work routine.