Health and fitness


Exercising in winter

Boost your mood and stay in shape with our winter exercise tips.

Getting started: dancing

Get into dancing with this beginners' guide, including a quick guide to the most popular dance styles in the UK.

Get active your way

Ideas for office workers, new parents, retired people and children to build exercise and fitness into their day.

Rebecca Adlington

Rebecca Adlington on staying motivated

Double Olympic gold medallist Rebecca Adlington talks about her passion for swimming and shares her tips on staying motivated.

Getting started: swimming

Start swimming with this beginners' guide to making swimming fun and safe.

Benefits of exercise

Find out how regular exercise can help you lose weight, boost your mood and reduce your risk of developing chronic diseases.

Strong bones at any age

Making a few changes to your lifestyle can lower your risk of developing osteoporosis.

How much exercise?

Recommended activity levels for children and adults for general health, including simple ideas to help you incorporate exercise into your life.

Get the most out of your workout

How you can exercise safely and effectively, with tips on building stamina, strength and flexibility as well as diet and motivation.

Low-impact exercise

Low-impact exercises can improve your health and fitness without damaging your joints.

Exercise without a gym

Cheap and easy ways to improve your fitness without a gym, including walking, running, dancing, swimming and cycling.

Walk your way to health

Walk 10,000 steps a day and you're well on the way to a healthier heart. You'll lose excess body fat, too.

Getting started: walking

Get walking to raise your activity levels with this guide to making walking fun and healthy.

Get fit at home

Staying at home doesn’t mean you have to be a couch potato: ways to get active around the house.

Housework workout

How to turn mundane housework chores, like ironing and scrubbing, into exercises to burn calories, lose weight and tone up.

Diversity dance group

Learn to dance with Diversity

Learn to dance with Britain's Got Talent winners Diversity with their own step-by-step routines.

Get fit military-style

Gareth Fletcher, 31, decided to try a new way to stay fit with British Military Fitness.

Getting started: running

Get started in running with this beginners' guide to making running fun and safe.

Sam Boyd

Sam's weight loss success story

Sam Boyd, a 38-year-old mum of two, decided to lose weight and get fit after her father-in-law died from cancer.

Getting started: cycling

Whether it's to get to work or school, or just for fun, get started in cycling with this beginners' guide.

Cycling fitness

Find out how cycling can help you lose weight, reduce stress and boost your health.

Activity holidays

How to get fit and have fun when you're on holiday, including ideas for activity breaks and tips on how to motivate kids to get active.


Find the sport that's right for you

Link to What's Your Sport tool

Getting started guides

Step-by-step sport and exercise guides to help you get more active and stay motivated.



Try Change4Life's Great Swapathon for healthy eating and exercise swap ideas for you and your family.

Lose weight

For a healthy weight, eat well and get active. Find out how to get started and keep going.

Weight Loss Blog

Where anyone aiming to lose weight can write about their quest, share stories with others and give people support

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