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Many people worry that getting fit will be expensive, with gym memberships, equipment and workout gear all adding up. However, there are loads of free resources online to help you get motivated and stick to a routine. The NHS has some really great schemes for beginners who are looking to kick-start their fitness journey – and one of its most popular is the nine-week Couch to 5k challenge.
The plan was developed by new runner Josh Clark, who wanted to help his 50-something mum get off the sofa and start running too.
It encourages people who have never run before to get active and build up their fitness gradually until they reach the goal of being able to run 5k non-stop.
It involves three runs a week, with a day of rest in between, and a different schedule for each of the nine weeks.
The biggest challenge a new runner faces is probably not knowing how or where to start. We can often overdo it when trying to get into exercise, then feel defeated and give up. But Couch to 5k works because it starts with a mix of running and walking to gradually build up fitness and stamina.
Week one involves running for just a minute at a time, creating realistic expectations and making the challenge feel achievable immediately.
And getting into running has plenty of benefits. It is an easy way of improving your health and needs no special equipment, apart from a supportive pair of trainers.
Running also improves your heart and lung health, and can help you lose weight – especially if it is combined with a healthy diet.
Plus, there are mental health benefits. Running outside is a great stress reliever and has even been shown to combat depression.
All you need to do to get started is download the Couch to 5k app, which will guide you through your weekly workouts and help you keep track of your goals.
To find out more, visit nhs.uk/live-well/ exercise/running-and-aerobic-exercises/ get-running-with-couch-to-5k/
Running and walking are easy ways to start exercising and great for your body – but take it one step at a time. You need to build up slowly and not overdo it, so make use of the resources available out there
make new friends. The Ramblers organise group walks for health for people of all ages and abilities (ramblers. org.uk/go-walking/aboutgroup-walks.aspx).
Most surgeries also take part in the GP exercise referral scheme. This is where your doctor can refer you for free gym sessions or exercise classes if you have been diagnosed with a health condition such as heart disease,
Type 2 diabetes or a mental health issue.
Most of the programmes run for 12 weeks and are designed to give patients an introduction to fitness in a safe and monitored environment.
To find out if you are eligible or if a programme operates in your area, contact your GP.
Walking and running are great ways to start exercising but medics and fitness experts also recommend we include some form of strength training or weight-bearing exercise into our routines. The UK’s 2011 physical activity guidelines were the first to recommend at least twice-weekly bouts of strengthening activity as part of a minimum 150 minutes of moderate to vigorous aerobic activity per week.
But that doesn’t mean you have to hit the gym and start pumping iron – all sorts of physical activities count as strength training and some are easy to incorporate into our daily lives. See the list on the right for ideas.