Everyday exercise without the gym

Being active doesn't mean hours spent in the gym (unless that's what you want to do), finding something that you enjoy and fits into your lifestyle is the key to staying active over the long-term. 

Exercise is essential for good health, regular exercise reduces the risk of diseases such as cancer, heart disease and stoke. As well as lowering the risk of disease, exercise will improve your mood and sleep quality and reduce your risk of stress and depression. 

The NHS suggest that 150 minutes a week of moderate activity is enough to keep you fit and healthy. 

Getting active with a disability, may be more challenging, the NHS provides some advice and information about the activities that are suitable for a range of conditions. 

Here are some ideas, for some cheap and easy workouts that can be worked into your daily routine. 

10 minute workouts 

These short workouts are great if you are short on time, they can be done at home and need no equipment. There are also a number of free apps available that can provide short, video workout plans. 


One of the easiest forms of exercise, its free and can be done almost anywhere. To get real benefit from walking, walk at a brisk pace, for as little as 10 minutes every day. A good way to test if you are walking at a good pace, is that you can still have a conversation, but it would be difficult to sing a song. As with all forms of exercise, start slowly and increase speed and distance as your stamina increases.  

TIP: make walking a habit by including in your daily routine I.E as part of work journey, a walk with a friend or taking the stairs instead of the lift. 


Swimming is a great all round exercise, most pools offer a range of swimming sessions and lessons, from adults beginner classes to aqua aerobics. Just 30 minutes once a week adds to your overall activity target. 

Running and Jogging

If you have been walking for a while or your overall fitness is good, running is a good option. Running burns more calories than other mainstream exercises and can be done anywhere for free. 

TIP: if you are new to running a couch to 5k will help you get started. 


As well as being a great workout, cycling can get you from A to B, cheaply and easily. You could swap one of your work journeys to a cycle ride, or take the kids out for a cycle at the weekend. 


15 minutes of skipping could burn 200 calories, however it is strenuous so start slowly with 20 - 30 seconds of skipping and marching on the spot for 30 seconds, increasing your skipping time as your fitness improves. 

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