Tips to keep fit

The good news is that keeping fit and staying active doesn’t have to mean expensive gym memberships, specialist equipment or intense workouts. In fact, some of the most effective ways to stay active are simple, flexible, and completely free.

Regular movement helps keep your body strong, improves energy levels, supports your mental wellbeing and can reduce stress. The key isn’t doing more exercise, but finding ways to move that fit into your life and feel achievable.

Below are some practical, supportive tips to help you stay active, whatever your age, ability or current fitness level.

1. Get outside

Spending time outdoors is great for both physical and mental health. Fresh air, daylight and green spaces can lift your mood while helping you stay active.

Ideas to try:

  • Go for a walk before or after work
  • Explore local parks or walking routes
  • Take the stairs instead of the lift
  • Get off public transport one stop earlier
  • Try gentle cycling or swimming
  • Do gardening, DIY or outdoor cleaning

Even a 10–15 minute walk can help clear your head and get your body moving.

2. Get fit in your own home

Exercising at home can be convenient, flexible and stress-free, especially if time, cost or confidence are barriers.

Home-based activity ideas:

  • Online workouts (live or on demand)
  • Bodyweight exercises (such as squats, wall push-ups, or seated movements)
  • Stretching or mobility routines
  • Yoga or Pilates
  • Chair-based exercises if you have limited mobility

You don’t need special equipment, a sturdy chair, a towel or a water bottle can work just as well.

3. Join a class or team

If you enjoy social connection or find motivation in routine, structured activities can help you stay consistent.

You might enjoy:

  • Community fitness classes
  • Walking or running groups
  • Five-a-side football, badminton or bowls
  • Dance or fitness classes at a local centre
  • Virtual group workouts if you prefer staying at home

Being part of a group can improve motivation, confidence and enjoyment, and makes exercise feel less like a chore.

4. Spread the love (and the movement!)

Sharing activity with others can make it more fun and easier to stick with.

Try:

  • Walking or exercising with a friend, partner or colleague
  • Turning family time into active time
  • Setting shared goals or challenges
  • Encouraging others to join you, and letting them encourage you in return

It’s often easier to keep going when you feel supported.

Small changes that make a big difference

You don’t need to overhaul your lifestyle overnight. Small, regular changes can have powerful long-term effects.

Easy Swap

Why It Helps

Short walk instead of sitting

Boosts circulation and energy

Stretching in the morning or evening

Improves flexibility and mobility

Moving little and often

Reduces stiffness and fatigue

Standing up regularly

Breaks up long periods of sitting

Choosing enjoyable activities

Makes habits easier to maintain

Tips for staying motivated

  • Start small and build gradually
  • Choose activities you actually enjoy
  • Set realistic goals, not perfection
  • Focus on how movement makes you feel, not how it looks
  • Keep track of progress gently (minutes moved, not calories burned)
  • Be kind to yourself, some days are harder than others

If life gets busy or you miss a few days, don’t worry. Just pick things up again when you can.

A quick reminder

Being “fit” looks different for everyone. What matters most is staying active in ways that support your health, your wellbeing and your circumstances.

Any movement is better than none, and it all counts.

Let’s get physical

Looking for more ideas and support to help you stay fit, strong and healthy?

More ways to increase your physical activity
Explore practical advice, gentle exercises, and wellbeing tips to help you move more, at your own pace.