Physical activity and exercise

Physical activity is important for both physical and mental health. People who are active have reduced risk of heart disease, some cancers and type 2 diabetes. Physical activity can also improve mental health and may reduce the risk of the cognitive decline as we age, and can support our immune function and reduce our risk of infection.

In short, doing enough physical activity makes us feel and function better, and reduces our risk of illness both now and in the future. The term physical activity covers both exercise (which is structured), and the movement we accumulate throughout the day.

Most people know that physical activity is good for health, but most people still struggle to be active enough. Setting goals, findings ways to self-monitor your activity levels, and establishing physical activity habits are proven ways to successfully increase you physical activity levels.

Choosing a type of activity you enjoy (or can learn to enjoy) and something that will be possible for you to integrate into your life in the long-term is also important. Below you'll find some resources we've used ourselves or been recommended by participants that can help you get started.

 

Couch to 5k

This is a great free app to coach you towards running for 30 minutes, tried and tested by the behavioural science team and perfect for beginners. Pick your coach in the app to support you throughout your runs, and the app will send you reminders throughout the week when it's time for your next session. More info | App store | Google Play store

 

Nike Run Club

A brilliant free app with loads guided runs with fantastic coaches covering all distances and times, starting from under 10 minutes. There is a run for everybody and every mood, and even all weather, with a selection of guided runs designed specifically for the treadmill. The app also includes training plans including a 'Get Started' plan for getting you into running, a 5k training plan, all the way up to a marathon training plan. More info | App store | Google Play store

 

Home workouts

If you'd prefer to exercise at home, there are plenty of great resources out there. Here's a selection loved by the team that you might like to try:

  • Heather Robertson YouTube - Videos for all levels of fitness, including workouts with no equipment needed. There are also training plans available to help you get into a routine.
  • Joe Wicks YouTube -  Weekly motivating home workouts to help you get stronger and fitter
  • Cheryl Coulombe YouTube - Dumbbell-only resistance training videos. Have a look on Facebook Marketplace or the supermarket for cheap dumbbells.
  • MadFit YouTube - MadFit does home workouts in real time with you to help inspire everyone at all fitness levels to get up, get moving and reach their goals (recommended by an UPDATE participant).
  • fitbymik YouTube - These videos are designed to help you improve strength and flexibility, led by an instructor with over a decade of experience in the fitness industry and a degree in Kinesiology (the study of movement).
  • Mr and Mrs Muscle YouTube - A huge variety of home workouts for men and women, including with and without equipment, guided personal training, and 30-day challenges, which can be a great way to kick-start a habit for exercise.

 

Apps for resistance training

  • Stronger By The Day - An app developed by professionals with a structured resistance training plan. Includes detailed instructions with videos for each exercise, weekly information on the exercises for that week and why they have been chosen, and an online community of other users (paid, though has a free trial).
  • Strong - A great free app for logging what weights you're using and how many sets you do so you can make sure you're making progress. It also has a few workout templates for free you can use.