Welcome to Join the Movement, a National Lottery-funded campaign helping us all find ways to get active.
We're all about simple, fun and free ways to get active, both indoors and outdoors, that you can enjoy safely.
Helping you find great ways to get active
Getting Started
We understand that if you’re new to getting active it can feel a bit scary, so we’ve put together some top tips to help you get started and feel the physical and mental benefits that even small increases in physical activity can bring.
Get active at home
Find free online content and things you can try from the comfort of your own home, whether you're on your own, with the kids, or looking for something a bit different.
Get active away from home
It's not always easy to find the time to step outside and get active, but there are lots of simple ways you can combine the outdoors with activity - or you can now also use indoor facilities to active away from home.
Find a fitness challenge
If you like a structured exercise programme or a bit of competition to keep you motivated, we've got some fitness challenges and workout programmes to try out.
Getting started
We understand that if you’re new to getting active it can feel a bit daunting, so we’ve put together some top tips to help you get started and feel the physical and mental benefits that even small increases in physical activity can bring.
Once you're comfortable, you can explore our ways to get active examples in the next two tabs.
1. Move more by making small changes
However you choose to move, it’s all good for your health and wellbeing.
Making small changes to your routine by including small bursts of activity across your day all add up and help you move more. So whether it’s a 10-minute seated or yoga workout in the morning, a cycle or walk with your household at lunch, playing with your children in the garden, if you have one, or even moving when talking on the phone – every little helps.
2. Choose activities you enjoy
Doing something you enjoy means you’re far more likely to keep doing it.
Try out different activities until you find one you like and works for you. Moving with your household, if you live with others, can help when motivation dips, and listening to music while getting active can also make it more enjoyable.
3. Set goals and make a plan
A plan and goals covering how, when and where you’ll get active can really help.
It doesn’t have to be a fully-fledged personal training programme, but just focusing on what you want to do a bit more, or less, of each day can make a difference. So, whether it’s walking for a set amount of time at lunch, every day for a week, or sitting down for no longer than you decide, at any one time – giving yourself a target can help with motivation.
4. Start slowly and build up gradually
When moving more, you may feel warmer or even slightly breathless at the time, with muscles and joints getting a little sore a day or two after.
Don’t worry, this is normal. But if you start slow and gradually increase the length and intensity of your activity over time, then you can help avoid this. For structured activities, a warm up and cool down can also help to prevent muscle and joint soreness.
5. Pace yourself and listen to your body
Only do what feels comfortable for you, particularly if you have a health condition.
Then on your good days you could do a little more when you feel you can, and on ‘down’ days you can do less – and just remember that small amounts of activity all add up. If you feel you’ve done too much, make a note to do slightly less next time until you gradually build it up. And for inspiration you can click here.
6. Build new habits
Repeat the bits you enjoy daily and keep trying new activities that inspire and motivate you.
Doing activities at the same time every day can help you build activity into your routine. Regularly taking the time to recognise how what you’re doing is helping you to meet your goals can also help to create a habit.
7. Get outdoors
Whether it’s your surrounding area, a park or your garden, getting outdoors can boost your mood and reduce anxiety – providing you’re doing so within the government guidelines.
8. Wear something comfortable
You don’t need special kit or equipment, but you do need to be comfortable.
For some activities like running, wearing supportive footwear can help you feel safe and more comfortable. While when cycling, we recommend that people wear helmets for their own safety.
9. Stay hydrated
Drink plenty of water before, during and after activities to help your body stay healthy.
General fitness
We’ve pulled together a selection of online exercise platforms with on demand fitness content who either provide free access or have teamed up with us to offer extended trials.
So, whether it’s first thing in the morning, a break from the makeshift home-office at lunch, or a way to kick off your Friday night – this content is here for you, when you need it.
The options below cover aspects of general fitness to help you get or keep active.
However, if you're recovering from coronavirus, Moving Medicine have produced a series of handy tips to help you start building your body back to normal.
POPSUGAR Fitness
What is it? More than 500 workouts from celebrity trainers and fitness experts covering disciplines including boxing, dance, pilates and HIIT.
How much does it cost? It's free.
The Body Coach
What is it? The home of Joe Wicks’ workouts with hundreds available for all fitness levels. These fun workouts can be done at home with no equipment.
How much does it cost? It's free.
Our Parks
What is it? At-home workouts to do at any time of the day that includes a beginner's nine-week online programme of exercise classes. Each video class is hosted by three different coaches, all working at different energy levels, so it's suitable for all ability levels.
How much does it cost? It's free.
NHS home workouts
What is it? Home workout videos, which include a strengthening workout and a 10-minute cardio workout.
How much does it cost? It's free.
Yoga with Adriene
What is it? High quality practices on yoga and mindfulness to inspire people of all ages, shapes and sizes across the globe.
How much does it cost? It's free.
Rachel Lawrence Pilates
What is it? Pilates instructor Rachel Lawrence shares her expertise in a warm, friendly style with a wide range of classes to inspire, inform and challenge.
How much does it cost? It's free.
Nike Training Club
What is it? Nearly 200 free workouts across strength, endurance, yoga and mobility. Sessions range from 15-45 minutes and are designed to help you see and feel results.
How much does it cost? It's free.
Les Mills on Demand
What is it? An online platform with more than 1,000 workouts across multiple disciplines including strength, cardio, dance and yoga. Classes can be streamed from your TV, laptop, mobile or tablet.
How much does it cost? Packages range from £11.95 per month to £95.60 for an annual package. Click the link below for a 30-day free, no obligation, trial.
Fiit
What is it? An app with more than 600 varied workouts and training plans - from entry level to advanced. You can also connect with friends in the UK's only live leaderboard high-intensity interval training (HIIT) classes.
How much does it cost? Plans range from £20 per month to £120 for an annual subscription. Click the link below for a 30-day free trial and 25% off fees.
MoveGB
What is it? Live streaming of local classes and free on-demand workouts from the world's top trainers. And if you’re in a MoveGB city, you can also attend in-person workouts at gyms and other fitness venues (where available).
How much does it cost? £1.99 per week. Click the link below for a 14-day trial and the chance to subscribe for £12 for every 12 weeks.
Older adults
10 Today
What is it? A set of fun, 10-minute audio and video workouts, intended to easily fit into your day, that help get you stretching and moving at home.
How much does it cost? It's free.
Move it or Lose it
What is it? A series of fitness videos for older people by exercise instructor Julie Robinson.
How much does it cost? It's free.
NHS sitting exercises
What is it? These sitting exercises are great for all ages, but particularly if you're over 65. Click on the button below to also find strength, balance and flexibility exercises.
How much does it cost? It's free.
Plus, don't miss content specifically designed for older adults from Joe Wicks, Yoga for Seniors and Chair Yoga for Seniors.
Pregnant women
If you're pregnant, the Chief Medical Officer's (CMO's) advice is to start gradually if you weren't active prior to pregnancy, and if you were then to keep going but listen to your body and adapt.
Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes and weight gain.
This Mum Moves
What is it? A fantastic range of workout content for pregnant women and new mums.
How much does it cost? It's free.
NHS pregnancy activities
What is it? Guidance on exercises to do during pregnancy, ones to avoid and tips for a fitter pregnancy - including stomach-strengthening and pelvic floor exercises.
How much does it cost? It's free.
Mental health
Mind toolkit
What is it? A 'coronavirus and your wellbeing' toolkit with lots of things you can try that could help your wellbeing. It includes tips for staying at home, how to take care of your mental health and wellbeing along with a useful checklist.
How much does it cost? It's free.
Better Health
What is it? Every Mind Matters will get you started with a free NHS-approved Mind Plan, available on the website. By answering five quick questions you’ll get a personalised action plan with practical tips to help you deal with stress and anxiety, boost your mood, sleep better and feel more in control.
How much does it cost? It's free.
Sidekick
What is it? An app with a collection of interactive exercises to help boost your mental wellbeing. It'll enable you to build a personalised wellbeing workout and toolkit to help deal with whatever life throws at you.
How much does it cost? It's free.
Headspace
What is it? A selection of meditation, sleep and other experiences designed to support you during the current global crisis.
How much does it cost? £49.99 per year. Click the link below for a free, no obligation, two-week trial.
Disability or long-term health conditions
When you’re managing a health condition, being active is about finding what works for you, particularly when the way you feel can change from day to day.
So as well as giving any of the activities on this page a go, we’ve also brought together some more specific content below from expert partners to help.
Parasport
What is it? Home workout routines specially designed for disabled people. New content will be added to the website all the time, so keep an eye on the latest updates.
How much does it cost? It's free.
MS Society
What is it? A range of exercises for people with multiple sclerosis. These workouts are designed for different levels of mobility.
How much does it cost? It's free.
NHS Pilates video workout
What is it? Pilates-inspired 30-minute workout suitable for people with several conditions including multiple sclerosis, chronic fatigue syndrome, chronic pain and fibromyalgia.
How much does it cost? It's free.
Diabetes UK
What is it? Advice to support you to stay active, well and managing diabetes while at home, whether you're self-isolating or know someone who is.
How much does it cost? It's free.
British Blind Sport
What is it? Audio workouts, both live and on demand, for people with visual impairments - including audio transcripts.
How much does it cost? It's free.
We Are Undefeatable
What is it? A number of activities from the campaign that those with a variety of long term health conditions can do while complying with the government's social distancing advice.
How much does it cost? It's free.
Adapt to Perform
What is it? A range of workouts from personal trainer and wheelchair user Ben Clark. Includes a 30-day wheelchair fitness challenge.
How much does it cost? It's free.
Love to Move
What is it? The British Gymnastics Foundation's programme is designed to get older people moving and functioning better, with these fun chair workouts suitable for people living with dementia.
How much does it cost? It's free.
LimbPower
What is it? Exercise videos to support amputees and people with limb impairments, no matter their level of fitness or confidence. There are also written resources for multiple activities, including tai chi and dance.
How much does it cost? It's free.
Cerebral Palsy Sport
What is it? A set of resources on exercise and nutrition, including shoulder mobility exercises and a workout adapted for people in wheelchairs.
How much does it cost? It's free.
Synergy Dance
What is it? An online programme of yoga and dance specially designed for people with long-term health conditions and disabilities to help them keep fit, social and active.
How much does it cost? It's free.
Disability Rights UK
What is it? The Active @ Home section of the Disability Rights UK's Get Yourself Active site has a range of videos and written resources to support disabled people and people with long-term health conditions to get active at home.
How much does it cost? It's free.
WheelPower
What is it? A collection of nearly 40 online workout videos for disabled people of all ages. The resources include yoga sessions, circuit training, resistance band work and cardio sessions that are ideal for anyone with a physical impairment. The national charity for wheelchair sport also deliver three live exercise classes on zoom each week.
How much does it cost? It's free.
TrackActive Me
What is it?: An app providing assessment and diagnosis for musculoskeletal conditions, with evidence-based recovery and prevention exercise programs suitable for everyone at home or the workplace. Track your progress, steps, and other physical activity to help you reach your goals and stay strong and healthy.
How much is it?: Claim a two-week free trial using the link below. After two weeks, subscriptions are offered at £4.99 per month or £39.99 per year.
-
The legal bit
Read moreYou're performing the exercises linked to from our website at your own risk.
Read lessSport England makes no claim or representation regarding, and accepts no responsibility for, the quality, content, nature, reliability or safety of third party websites or services accessible by hyperlink (“Links”) from any webpage on the Sport England website https://www.sportengland.org/ (“Website”) or third party websites linking to the Website.
Such linked websites are not under Sport England’s control. Sport England is not responsible for the content of any such linked websites and/or any link contained in a linked website, or any review, changes or updates to such websites. Sport England provides these Links to you only as a convenience and/or for educational purposes, and the inclusion of any Link does not imply any affiliation, endorsement, or adoption by Sport England of the website or any information contained in it. When leaving the Website, you should be aware that Sport England’s Terms and Conditions no longer apply, and, therefore, you should review the applicable terms and policies, including privacy and data gathering practices, of any third party website.
For an explanation of what's now allowed under the current rules, check out the facts section of this page.
Please always follow social distancing guidance when it's been implemented at a specific location. It's also important to still follow good hygiene practices and to wash your hands when you get home.
Free outdoor activities
If you're going outside to get fresh air and to get active, there are no longer limits on your movement or the activities you do - find out more about the guidelines in the facts section of this page.
If you're in the countryside and can be active there, please remember to follow the Countryside Code and stay to designated rights of way.
Walking
Walking is one of the easiest ways to get active, if you can access your garden or public space and are able to follow the government guidelines on social distancing. While doing so, please consider the natural environment and others enjoying the outdoors.
Couch to 5k
A nine-week programme of podcasts that does exactly what it says on the tin - taking you from the couch to running 5kms.
Consisting of three runs a week, the programme gradually builds up intensity and gives you a choice of coaches - from the NHS's Laura, to multiple Olympic champion Michael Johnson.
Active 10
This app, from the NHS, is a great way to help you monitor and gradually increase your brisk walking levels over time. If you’re feeling anxious in these uncertain times you could also consider some of the walking meditations from Headspace.
Active 10 is available to download via the Apple's App Store and Google Play.
Let's Ride Local
Alongside walking and running, cycling is one of the simplest ways to get active outside and can be done with the whole family.
British Cycling have created this tool to encourage safe and responsible cycling - the website includes tips and advice on riding locally, as well as instructions on teaching children how to ride.
Nike Run Club
This free running app includes GPS run tracking, audio-guided runs and weekly challenges. Customised coaching plans help you achieve your goals.
GetOutside
As government restrictions around coronavirus change, it can be confusing as to what we can and can't do. This resource, founded by Ordnance Survey, brings together current advice from government, local authorities and other outdoor organisations, to help you decide where to go and what to do.
This Mum Runs
A programme focusing on minutes moving, not pace or distance, so it’s as much about creating headspace as being outdoors and moving more.
For inspiration and support, join their closed community of women following the programme too, using the free app.
British Orienteering
Orienteering is an exciting outdoor adventure sport suitable for all ages and fitness levels.
Permanent and virtual orienteering courses are a great way to go orienteering at a time and place that suits you - just download a map and go!
Click below to find out more about permanent and virtual orienteering courses.
Go Jauntly
What is it? An app that offers nature-filled walks and the opportunity to personalise walking routes to share with friends and family. You can also take photos from your route to share through the growing network of walkers.
How much does it cost? It's free.
Local leisure facilities
All leisure centres and gyms across the country are now allowed to open.
Here are some of the biggest leisure operators that may have facilities in your local area:
classfinder
From Zumba to Barre, find a fitness class near you, with the largest directory of group exercise classes in the UK.
MindBody
The MindBody app can help you find the best place to get your sweat on, whether you’re looking for a beginner workout or trying to beat your 30-day fitness goals.
Please always follow social distancing guidance if implemented at a specific venue and remember to still follow good hygiene practices, which means regularly washing or sanitising your hands.
With the kids
With some options still limited we know it can be tricky finding ways to keep the kids active, or to get active with them.
Here, we've collated a set of activities to help keep the kids active and entertained.
Active Recovery Hub
What is it? A new resource brought to you by Sport England and Youth Sport Trust, where you can find lots of ideas and inspiration to help your children stay active before, during and after the school day - as well as throughout the holidays.
How much does it cost? It's free.
Cosmic Kids Yoga
What is it? Yoga, mindfulness and relaxation - designed specially for kids aged three and above.
How much does it cost? It's free.
Disney Workouts
What is it? A chance for parents and kids to get moving to the songs they love. Learn their moves or put your own spin on their routines.
How much does it cost? It's free.
Travel to Tokyo
What is it? Team GB and ParalympicsGB's official activity programme for children aged 5-11 and their families.
How much does it cost? It's free.
BBC Super Movers
What is it? Free, fun, curriculum-linked videos featuring famous faces that will encourage primary-aged children to get active while they learn. Created in partnership by the BBC, Children in Need and The Premier League.
How much does it cost? It's free.
10-minute Shake-ups
What is it? Public Health England and Disney have teamed up to bring you play-along games inspired by favourite characters from Frozen, Toy Story and Marvel's The Avengers. These 10-minute bursts of fun will really get your kids moving and count towards the 60 active minutes they need every day.
How much does it cost? It's free.
Couch to Family Fit
What is it? A beginner-friendly at-home exercise plan for the whole family, which involves three video sessions a week from Our Parks.
How much does it cost? It's free.
HSBC UK Ready Set Ride
What is it? A selection of fun activities both on and off the bike to help kids with balance, awareness and safety. Find out facts, play fun games and gain certificates along the way as your child progresses from strider to rider.
How much does it cost? It's free.
Gruffalo in the Forest
What is it? Forestry England have created a network of Gruffalo trails to explore, as well as a set of free resources that can be downloaded from their website, such as the Gruffalo Spotter app and activity sheets that help your children spot their own Gruffalo while out walking in the deep, dark woods.
How much does it cost? It's free.
National Trust
What is it? Resources and ideas on how to get active with your family in some of the National Trust's properties - including their new Get Set, Go! activity cards that help families create their own outdoor activities.
How much does it cost? It's free.
Junior parkrun
What is it? A free, weekly 2km run for children aged 4-14 and it returns this summer with hundreds of events held every Saturday morning across the country. Junior parkrun is a positive, welcoming and inclusive experience for all the family.
How much does it cost? It's free.
Beat the Street
What is it? A card that turns towns into giant games that encourage children and their families to get out and about in their community. By swiping their Beat the Street card on special check points across their town, children can win prizes and discover their local area through walking, running and cycling.
How much does it cost? It's free.
Playing Out
What is it? A parent and resident-led movement restoring children's freedom to play out in the streets and spaces where they live, for their health, happiness and sense of belonging. They offer guidance on how to start your own regular play streets, or you can find your nearest initiative.
How much does it cost? It's free.
Rediscover Summer
What is it? A government campaign encouraging families to get out and enjoy the summer safely. With a new theme each week, including sport, reading, nature and creativity, the campaign hub is full of ideas and links to help you get out there and make the most of the summer holidays.
How much does it cost? The hub is free and includes links to both free and paid opportunities.
Boing PlayUp Club
What is it? A set of exciting new games to take your family’s play to the next level. These easy-to-follow games can be played with any number of players and can be played at home, in your garden or even in your local park.
How much does it cost? It's free.
BBC Bitesize Parents' Tolkit
What is it? A collection of activities collated by BBC Bitesize to help parents get their kids active during the summer holidays. Whether it's a Blue Peter workout with Joe Wicks or a Get Up and Go session with Mr Motivator, the Parents Toolkit has got you covered.
How much does it cost? It's free.
Activities for disabled children
While many of the activities listed above are designed to be inclusive, we've also collated some that have been created specifically for disabled young people.
Wheelpower workouts for young people
What is it? WheelPower, the national charity for wheelchair sport, is providing ten new online workouts, aimed specifically at primary and secondary aged disabled children and their families.
How much does it cost? It's free.
Limbpower children's resources
What is it? Adaptive activity videos and resources for young people with an amputation or limb impairment.
How much does it cost? It's free.
Are you looking for a new challenge?
If you like a structured exercise programme or a bit of competition to keep you motivated, here are some fitness challenges and workout programmes to try out.
Virtual challenges
Strava
What is it? A social network for exercise that allows you to track your own progress, as well as discover challenges across running, cycling, hiking, swimming and more, and compete against other users.
How much does it cost? It's free.
Time Outdoors
What is it? A range of virtual challenges allowing you test yourself and raise money for charity at the same time.
How much does it cost? Various.
Great Run
What is it? Virtual running distance challenges designed to keep you racking up the miles over a seven or 28-day period.
How much does it cost? £10
Conqueror
What is it? A range of virtual challenges that can be completed individually or in teams, and can connect to your favourite fitness apps to track your progress.
How much does it cost? From £24.95
Workout programmes
30 Days of yoga
Who is it? Yoga with Adriene
What is it? Follow Adriene for a month-long yoga challenge to get on your mat every day.
How much does it cost? It's free.
Couch to Fitness
Who is it? Our Parks
What is it? An at-home exercise plan for beginners, involving three video sessions a week, with rest days in between, and a different schedule for each of the nine weeks.
How much is it? It's free.
Wake up with Joe
Who is it? The Body Coach
What is it? Join Joe Wicks for new 15-minute high intensity interval training (Hiit) workouts every Monday, Wednesday and Friday.
How much is it? It's free.
Workouts for women
Who is it? Her Spirit
What is it? A range of fitness programmes designed for women to get fitter, stronger & healthier
How much does it cost? From £4.99 for a monthly membership.
General workout programmes
Who is it? Les Mills
What is it? A variety of medium to high intensity workout plans with printable calendars to tick off as you go and stay motivated.
How much does it cost? From £11.95 per month, or start with a 30-day free trial.
Exercise and have fun safely
If you're unsure about your ability, it might be wise to start gradually and build up. Please feel free to refer to the UK Chief Medical Officer’s (CMO's) Physical Activity Guidelines when determining the level of activity appropriate to you.
Make sure you warm up and cool down to prevent injury, and make sure you keep hydrated.
Stop the exercises immediately if you feel faint or unwell, and if you still feel dizzy or unwell, have a rest. Next time try something less strenuous, building up your activity gradually.
Make sure your workout area is safe and free of obstacles before exercising.
Supervise any young children taking part.
If you're pregnant, the CMO's advice is to start gradually if you weren't active prior to pregnancy. And if you were, then to keep going but listen to your body and adapt.
Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes and weight gain.
The CMO recommends 150 minutes or more of moderate intensity physical activity a week - with every activity and minute counting.
The NHS has also produced guidance about getting active during pregnancy.
Get featured
If you have any content you'd like to see featured on this page please do get in contact at stayinworkout@sportengland.org and we'll assess whether we think it’s suitable against our set criteria - which are available upon request from the same address.
Share the movement
We want anyone who shares our ambitions and values to help spread the message of Join the Movement across the nation.
The easiest way to support the campaign is by sharing it on social media, but we've also created a toolkit of images, logos and templates you can use to create your own Join the Movement content - to access them you must first read and accept our toolkit terms and conditions to understand your rights and obligations around such usage.
You can then register below and you'll be emailed a link to download the supporting assets.
Once registered you won't need to send anything you create to us for approval, we just ask that you comply with our toolkit terms and conditions and brand guidelines that are included in the toolkit.
We will only use your personal data to monitor and ensure compliance with the terms and conditions and brand guidelines. You can find out exactly how we'll look after your personal data in our privacy statement.