Fitness

What is physical fitness?

Regular physical fitness is a great way to keep your heart healthy and lower your risk of heart disease and stroke. When we talk about physical fitness, we mean moving well and feeling good in your body so you can live a healthy life.

Being physically fit does not mean becoming an athlete. It just means that you have the strength and mobility you need to live your life comfortably and confidently.

This page explores the basics of physical fitness, including strength, balance, warmups and cool downs to help you stay safe, move better and get more from being physically active. We have also included some beginner-friendly training plans you might like to try to help you get moving (like the Couch to 5k programme).

Warming up and cooling down: What you need to know

Warming up (5 – 10 minutes) gets your body ready for movement by slowly increasing your heart rate, boosting your blood flow and loosening your muscles. It prepares your heart, lungs and muscles for activity, helps you perform better and reduces your risk of strain or injury.

Cooling down (5 – 10 minutes) helps your body recover from physical activity and reduces feelings of soreness and stiffness. After movement, your heart rate, body temperature and blood flow are still high. Stopping suddenly can make you feel dizzy or sick. A gentle cool down routine allows your body to return to normal. Stretching while your muscles are still warm from movement can also help with feelings of tightness, stiffness and can ease any cramps.

Why it’s important to include strength and balance training

Strength training helps you protect your joints and maintain muscle as you age. This is important because it supports your posture, balance, bone health and makes sure that you can keep doing everyday tasks like lifting, carrying and climbing stairs. Aim to include muscle strengthening exercises at least 2 days a week.

Examples of muscle strengthening exercises include:

bodyweight exercises (like squats, lunges and push-ups)
resistance bands
free weights or weight machines
Pilates or yoga
Seated chair exercises (which are great if you struggle with mobility)

The video below for two examples of muscle strengthening exercises that don’t need any special equipment and can be done at home.

Balance is a key part of physical fitness, especially as you get older. Good balance helps you move safely and lowers your risk of falls. Balance training pairs well with strength work to improve stability in daily movement and can help you maintain your independence as you get older. Aim to include balance strengthening exercises at least 2 days a week.

Examples of balance improving exercises include:

standing on one leg
heel-to-toe walking
Tai Chi

The video below for ways to improve your balance and remember you are never too young to start.

Ready to get moving? Try Couch to 5K (beginner-friendly!)

If you are new to running or want to back into it for fitness. The Couch to 5K beginner training plan is a great place to start. It builds your stamina gradually with simple running and walking intervals, helping you progress safely.

Couch to 5k

Running tips for beginners

Running can be a fun, accessible way to improve fitness, boost your mood and help you build confidence as you start moving more. Here are some tips to help you as you begin your running journey:

Don’t forget to warm up and cool down before and after your running session to avoid strain or injury.
Start slow and pace yourself. A good guide for pacing is that you should be able to hold a conversation if you are running with a friend.
Don’t rush to get running straight away. Alternate between running and walking until your stamina improves.
Choose comfortable, supportive footwear and clothing.
Run on safe routes with flat surfaces to begin with.
Don’t forget your posture: Keep your breathing steady and your shoulders relaxed as you move.
Increase your distance and speed slowly.
Don’t forget your water bottle. It’s important to stay hydrated.
Listen to your body and rest when needed.