Pull on your trainers and start building fitness with regular walks or light jogs. A gentle routine can make a big difference over time and helps create a habit that lasts beyond January.
The NHS Couch to 5k is a free nine-week programme designed to ease beginners into running. Simply download the app and follow the guided plan at your own pace.
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Once you feel ready, you can also join weekly 5k Parkruns. These free events take place every Saturday morning at more than 1,250 locations. Find your nearest event at parkrun.org.uk.
Move Together and Make It Social
ParkPlay is a nationwide initiative offering free games and activities every week in parks and public spaces throughout the year.
The sessions are open to all ages and designed to be inclusive for every fitness level. You can join in solo or attend as a family. Registration is required before taking part.
To find your closest session and sign up, visit park-play.com. Over-55s can also access free or low-cost walking football sessions through Age UK, which currently runs 86 groups nationwide. Details are available at ageuk.org.uk/services.
Pick Up a Racket
The Barclays Free Park Tennis programme offers weekly sessions across the country. These are open to complete beginners as well as players looking to develop their skills.
Build Strength Without the Gym
If your goal is to improve strength, focus on bodyweight exercises rather than costly equipment. This approach keeps workouts simple, free, and flexible, allowing you to exercise anywhere, anytime.
There are several free fitness apps that guide you through routines. The Nike Training Club app offers a wide range of workouts, while the Freeletics app includes 20 bodyweight workouts and 25 exercises in its free version.
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