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!

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

 “Our bodies are our gardens, to which our wills are gardeners.”
William Shakespeare
Photograph of a sign in a flower bed that says "as I work on the garden, the garden works on me"

get some exercise…

photograph of a female stretching outdoors in a park

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:

eat well…

NHS Change4Life offers easy ways to eat well and move more 

Eat well guide from the NHS

the NHS eat well guide has lots of helpful information about eating healthily. You can also download the image above and print off a copy

on the theme of physcal and practical wellbeing…

recommended reading - sleep your way to better health

Sleep is an essential function of our body and it significantly impacts both our physical and our mental health. Adults generally require between 7 and 9 hours of sleep, however many of us don’t consistently meet this goal. Not getting enough sleep can negatively impact our health and over time this can fuel the development of chronic conditions, such as heart disease, diabetes, Alzheimer’s disease and some forms of cancer. - co-op rolls out mental, physical and emotional wellbeing campaign

Launched during Mental Health Awareness Week (13-19 May 2024) and titled ‘We’ve got you’, the campaign will be hosted on the employer’s Difference Maker Hub, a centralised platform that offers access to resources, recognition and reward.

Employees across the organisation’s retail, funeral and support centre operations can access a range of resources on its new online wellbeing centre to support them through challenges, with many services available outside of regular working hours. - wellbeing initiative at HMP Grendon encourages staff fitness

 HMP Grendon prison is bolstering staff wellbeing during National Mental Health Awareness Week (May 13-19 2024), endorsing increased physical activity.
Physical Education Instructors are organising daily gym activities like circuits, team sports, and a weekend parkrun. The scheme is aimed at helping staff manage work-related stresses. Joining in doesn’t necessitate qualifications, ensuring all staff can partake in the positive move for mental health.

popular fitness apps

photograph of someone hold a mobile phone looking at the fitness app

Better at Home
Online portal, offering access free library of 600 online fitness classes, on demand classes, workout plans, podcasts and much more – all in the comfort of your own home

Screenshot of the Bend app on a mobile device

Bend: Stretching & Flexibility App
Quick & convenient stretching routines help you improve your flexibility and maintain your natural range of motion as you get older. We offer hundreds of stretches and yoga poses along with dozens of easy-to-follow stretching routines designed for all ages and experience levels. It’s never too early to start stretching everyday!

screen shot of the fitness app and online classes:

Unlimited access to HIIT, yoga and more, with 35+ training programs and 350+ motivating workouts adapted to your fitness level and goals