Health and fitness

150 minutes your way

New guidelines are issued explaining how much physical activity you need to stay healthy.

Physical activity guidelines for adults

Guidelines for adults aged 19-64, for general health and fitness.

Physical activity guidelines for older adults

Guidelines for older adults aged 65 and over, for general health and fitness.

Physical activity guidelines for children (under 5 years)

Guidelines for children under 5, for healthy growth and development.

Physical activity guidelines for children and young people

Guidelines for young people aged 5-18, for general health and fitness.

Get active your way

Ideas for busy mums, families, young people, office workers and older adults to build activity into their life.

Get fit for free

Get fit for free with these exercise tips, including podcasts, home workouts, green gyms and how to get free equipment.

Fitness training tips

Guide to fitness training, with tips on building stamina, strength and flexibility, as well as diet and motivation.

Walking for health

A guide to walking to improve your health and fitness, including tips on getting started and making walking fun.

Running tips for beginners

Running tips for beginners, including safety advice, technique, staying motivated and finding a running club.

Get running with Couch to 5K

Our C25K plan is designed to get just about anyone off the couch and running 5km in nine weeks.

Five common running injuries

The five most common running injuries, what to do if you get one, and how to prevent getting injured.

Swimming for fitness

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

Cycling for beginners

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

Benefits of cycling

Find out how regular cycling can help you lose weight and boost your health, plus tips on road safety.

Dance for fitness

Learn to dance for fitness with this beginners' guide, including a quick guide to the most popular dance styles in the UK.

Diversity dance group

Diversity street dance routines

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

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.

The importance of exercise as you get older

How exercise can help older adults stay healthy, energetic and independent well into old age.

A guide to yoga

All you need to know to get started in yoga, including the health benefits of yoga, yoga styles for beginners and finding a yoga class.

A guide to tai chi

All you need to know about tai chi, including health benefits, different styles and getting started.

Nordic walking

Nordic walking is a full body exercise that is easy on the joints. Find out about technique, the health benefits and getting started.

'I exercise to stay mobile and supple'

Maggie Nicholls, 62, says for her, exercising is about much more than being physically fit.

'I want to exercise till I'm 100'

Betty Shaw, 93, says exercise has been the key to helping her to continue living independently.

Gym-free exercises

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

Easy exercises

Improve your fitness without harming your joints with easy exercises, including step aerobics, yoga, Pilates, and swimming.

The 10,000 steps challenge

Walking 10,000 steps a day can build stamina, burn excess calories and give you a healthier heart.

Exercise for depression

Find out how being more active can help you cope with depression.

Sarah Storey

Sarah Storey's quest for Olympic history

The multi-talented athlete talks about her bid to make Olympic history.

Rebecca Adlington

Rebecca Adlington on staying motivated

Swimmer and double Olympic gold medallist Rebecca Adlington shares tips on staying motivated.

Darius Knight

Table tennis 'saved me'

Table tennis saved Londoner Darius Knight, three-times British under-21 champion, from a life on the streets.

Albert Aspen (left) and son Brian

Olympic wrestler, 75, still fighting fit

Former Olympic wrestler Albert Aspen on the importance of exercise and healthy eating as you get older.

Sam Boyd

'My weight-loss tips'

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

Get active with your kids

Having trouble getting your child away from the TV? Try these tips to get them out and active.

Ten ways to get fit

Exercise doesn't have to mean a hard slog at the gym. There are plenty of fun ways to get fit.

Sam Dunkley, 8

Exercise for children: football

Sam, aged 8, got fit and grew in confidence by playing football at an after-school club.

Exercise for children: hiking

Read about 12-year-old Claire, who keeps fit by hiking around the Leicestershire countryside with her family.

Luke Harman, 9

Exercise for children: kickboxing classes

Luke Harman, aged nine, who is visually impaired, takes kickboxing classes to improve his fitness.


Take the fitness test

How fit are you?

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

Find the sport that's right for you

Link to What's Your Sport tool

Couch to 5K podcasts

Link to Couch to 5K podcasts

This audio running plan will guide you from couch to running 5K in just nine weeks.

Fitness videos

Get more active no matter your age or fitness level, including tips on how to stay motivated.

Video: how to keep fit with a disability

Keeping fit with a disability is easier than you may think. Get tips on how to find the right gym or how to do exercise at home

Exercise: getting started

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

Get fit for 2012

Get into the Olympic spirit and kick-start your active lifestyle for London 2012

Lose weight

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

Video: Olympics – be inspired to get fit

If the Olympics are inspiring you there are lots of community sports that anyone can try. With Dame Kelly Holmes.

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A monthly e-newsletter for you and your family, packed with tips and advice around health, fitness and lifestyle.

Weight loss blog

Personal stories, advice and support from people trying to lose weight and lead a healthier life

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