Get active with a disability

A guide to getting active if you have an impairment or a long-term health condition.

This guide will help you:

• build activity into your day
• search for activities or classes
• browse activities and sports

Build activity into your day

To improve your health, try to put some time aside to do activities that improve your heart health and your muscle strength.

The Government recommends doing at least 150 minutes of activity a week as well as strength exercises on two or more days a week.

But don't worry about hitting these targets straight away: every little helps. What's more important is choosing an activity you enjoy.

The easiest way to increase your activity levels is to build activity into the things you do every day, like going to work, shopping and seeing friends.

Tips to build activity into your day:

• walk or ride part of your journey to work or the shops
• get off a bus or tube stop before your destination
• if you drive, park further away from your office and walk or ride the rest of the way
• go for a walk or a ride with your friend rather than meeting for coffee
• exercise before or after work, or during your lunch break.
• lots of gardening can provide a good workout
• exercise in front of the TV
• try an online video workout

Some charities have their own workouts online, for example the Multiple Sclerosis Society.

Get more activity tips.

Search activities and events

Accessible gyms
Find an inclusive gym on the English Federation of Disability Sport (EFDS) website.

Event finder
Use the EFDS event finder to find an activity in your area.

Get Inspired
Browse through activities on the BBC's Get Inspired section.

Get into Paralympic sports
Find a sport based on your impairment and find a club near you using the Parasport website.

Disability sports listings

Most sports organisations actively encourage disabled people to get involved. The list of organisations below is by no means exhaustive.

Sport-specific organisations

Angling
The British Disabled Angling Association supports disabled people of all ages and abilities to get into fishing in the UK.

Archery
The British Wheelchair Archery Association supports archers with all impairments from grassroots to elite level with expert advice and coaching.

Athletics
If you're looking to start in athletics, Parallel Success offers great opportunities for disabled athletes.

Badminton
England Badminton Players Association for Disabled aims to get more disabled people into badminton at any standard or level.

Boccia
Boccia England is responsible for all aspects of the sport, from beginner to expert, providing for all levels of participation.

Bowls
Disability Bowls England aims to be the first port of call for anyone with a disability looking to get into bowls.

Cricket
Organisations working to boost participation in cricket include the English Cricket Board, the Cricket Federation for People with Disabilities and the England Cricket Association for the Deaf.

Cycling
Organisations helping disabled people get into cycling include Cycling UK, Hand Cycling UK and Companion Cycling.

Dancing
If you enjoy dancing for fun or to stay active, find a disability dance class near you with the Wheelchair Dance Sport Association.

Football
Find out where you can play disability football near you using the Football Association's Play Football section and the Disability football directory.

Sledge hockey
Find out how to get into sledge hockey with the British Sledge Hockey Association.

Fencing
Look up clubs and find out more about getting into disabled fencing with the British Disabled Fencing Association.

Goalball
Visit Goalball UK to find out more about the sport and how to get involved.

Golf
Golf organisations supporting and promoting disability golf are listed on England Golf's disability section.

Gymnastics
Find an accessible gymnastics club near you using the British Gymnastics website.

Horse riding
Find a riding group near you using the Riding for the Disabled Association.

Karate
Find a club near you using the English Karate Federation website.

Rowing
Find out how to get into adaptive rowing at British Rowing.

Sailing
Find an accessible sailing venue near you using the Royal Yachting Association website.

Shooting
Look up accessible shooting clubs on the Disabled Shooting Project website.

Snow sports
Find a local ski group, book lessons and find skiing activities near you at Disability Snowsports UK.

Strength and flex
Improve your strength and flexibility with this five-week exercise plan. Not adapted for wheelchair users.

Swimming
Find a swimming pool near you with disability access and local disability swimming clubs at Swimming.org.

Table tennis
Table Tennis England works to increase the numbers of disabled people participating in table tennis.

Tennis
Find out about how to take part in tennis if you have a disability with the Tennis Foundation.

Volleyball
Find a sitting volleyball centre near you using the Volleyball England website.

Walking
Several websites provide information about local walking groups for the disabled, such as Disabled Ramblers and Walking for health.

Wheelchair basketball
Find a club near you and all you need to know about wheelchair basketball with British Wheelchair Basketball.

Wheelchair rugby
If you want to give wheelchair rugby a try, find your local club on the GB Wheelchair Rugby website.

National bodies

Back Up – supporting people with spinal cord injury

British Amputee & Les Autres Sports Association

British Blind Sport

Cerebral Palsy Sport

Dwarf Sports Association UK

LimbPower – supporting amputees and people with limb impairments to reach their sporting potential

Mencap Sport – supporting people with a learning difficulty

Metro – London-focused resource for blind and partially sighted people

Special Olympics GB – supporting people with learning disabilities

UK Deaf Sport

Transplant Sport UK

UK Sports Association for People with Learning Disability

WheelPower – supporting wheelchair sport

Disability Sports Wales

Scottish Disability Sport

Disability Sports NI

Do I need to stretch before exercising?

From weekend warriors to elite athletes, stretching before exercise is a common practice, but new research has cast doubt on its effectiveness.

Research suggests that stretching before exercise is unlikely to reduce your risk of injury, improve your performance or prevent sore muscles.

However, there’s no evidence that stretching before or after exercise will do you any harm, either.

The upshot is if you enjoy stretching, or it is a staple in your exercise routine, there’s no reason to stop. Try this 5-minute post-exercise stretch routine.

Read on to get a deeper understanding of the mechanics of stretching and work out just how much stretching you really need in your life.

What’s the point of stretching?

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. Some activities, such as gymnastics, require more flexibility than others, such as running.

Different types of stretches

Static stretch: stretching a muscle to the point of mild discomfort and holding that position, typically for at least 30 seconds or longer.

Proprioceptive neuromuscular facilitation (PNF): methods vary, but typically PNF involves holding a stretch while contracting and relaxing the muscle.

Dynamic stretch: performing gentle repetitive movements, such as arm swings, where one gradually increases the range of motion of the movement, but always remains within the normal range of motion.

Ballistic or bouncing stretches: involves going into a stretch and performing bouncing or jerking movements to increase range of motion.

Most of the research on stretching has focussed on static stretching; there is less evidence on other forms.

What happens when we stretch?

While the exact mechanics of what happens are not fully understood, regular stretching is thought to increase flexibility, both by making muscles more supple and by retraining the nervous system to tolerate stretching further. Flexibility from regular stretching gradually disappears once you stop stretching – typically after four weeks.

Dr Polly McGuigan, a lecturer in biomechanics from the University of Bath, says it’s unclear whether the increase in range of motion of a joint is due to physical changes in the muscles that control those joints, or just a greater tolerance to stretch. She says: “My feeling is that there must be some changes at the muscle-tendon unit level, as just increasing tolerance would not have the scale of effect that can be seen with some stretching programmes.”

How much flexibility do I need?

It depends on your activity. The flexibility demands of a gymnast or a ballet dancer are clearly different to those of a runner. There is little to be gained for a jogger or runner from having the flexibility of a gymnast.

To generate power during exercise, the muscles and tendons store and release energy like a spring. Too much flexibility may reduce the muscle’s natural spring, which may be detrimental for activities involving running, jumping and sudden changes in direction, such as running, football or basketball.

“However, too little flexibility may increase the risk of muscle strain injury, as the muscles are unable to lengthen and absorb this energy,” says Dr Anthony Kay, Associate Professor of Biomechanics from the University of Northampton.

Does stretching before exercise affect performance?

Research suggests that stretching before exercise makes your muscles weaker and slower, even though you might feel looser. “For most performances, this would be detrimental,” says Dr Ian Shrier, a sports medicine clinician and researcher and Associate Professor at the Department of Family Medicine, at Montreal’s McGill University.

However, stretching also increases your range of motion. “A ballerina might require stretching before performance to do a full split during the show,” says Dr Shrier. “Even though she is weaker, her performance will be improved.”

Dr Kay, who was the lead author on one of the largest reviews on pre-performance stretching, believes the reduction in performance from pre-exercise stretching has been overstated. “It is likely that durations of stretch used in the warm-up routines of most recreational exercisers produce negligible and transient reductions in strength,” he says.

Does stretching before exercising reduce the risk of injury?

The evidence strongly suggests that pre-exercise stretching does not reduce the risk of injury. Professor Rob Herbert, Senior Principal Researcher Fellow with Neuroscience Research Australia, took part in the three largest randomised trials on the effects of stretching. They all concluded that stretching had little or no beneficial effect on reduction in injury risk.

The most recent and largest of the three studies found “a hint” of an effect on reducing injuries like ligament tears, muscle tears, strains and sprains. But Prof Herbert cautioned, “If stretching does cut your odds of one of these types of injuries, it’s by only a very small amount.”

When do injuries occur?

Muscle injuries happen when the muscle is put under too much stress, typically when it is stretched under pressure – for instance, when lowering a heavy weight.

The injury occurs not because the muscle isn’t flexible enough, but because the muscle isn’t producing enough force to support itself. A muscle might not produce enough force, either because it is not strong enough or it didn’t contract at the right time for a particular movement.

Does stretching reduce soreness?

There is no evidence that stretching helps to reduce or prevent a type of pain that can show up a day or two after exercising – also called delayed onset muscle soreness (DOMS).

A 2011 review by Prof Herbert found that “muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed onset muscle soreness in healthy adults.”

Should I stretch before exercising?

Your decision to stretch or not to stretch should be based on what you want to achieve. “If the objective is to reduce injury, stretching before exercise is not helpful,” says Dr Shrier. Your time would be better spent by warming up your muscles with light aerobic movements and gradually increasing their intensity.

“If your objective is to increase your range of motion so that you can more easily do the splits, and this is more beneficial than the small loss in force, then you should stretch,” says Dr Shrier.

For most recreational exercisers, stretching before exercise is therefore a matter of personal preference. “If you like stretching, do it, and if you don’t like stretching, don’t do it,” says Prof Herbert.

How should I warm up?

The purpose of warming up is to prepare mentally and physically for your chosen activity. A typical warm up will take at least 10 minutes and involve light aerobic movements and some dynamic stretching that mimics the movements of the activity you’re about to perform.

“Gradually increasing the range of motion of these movements during the warm up will prepare the body for more intense versions of those movements during the sport itself,” says Dr McGuigan. This process will raise your heart rate and increase the blood flow to your muscles, thereby warming them up.

Warm muscles are less stiff and work more efficiently. Increased blood flow enables more oxygen to reach the muscles and produce energy. The warm up also activates the nerve signals to your muscles, which results in faster reaction times.

Should I stretch after exercising?

There is some evidence that regular static stretching outside periods of exercise may increase power and speed, and reduce injury. The best time to stretch is when the muscles are warm and pliable. This could be during a yoga or pilates class, or just after exercising.

However, there is very limited evidence about specifically stretching after exercise. Dr Shier says: “Since people tend not to set aside one time to stretch and one time for other activities, I recommend that they stretch after exercise.”

A post-exercise stretch will also slow down your breathing and heart rate, and bring the mind and body back to a resting state.

How a well-fitted sports bra can reduce breast pain

The movement of a woman's breasts during exercise can range from 4cm during a walk to 15cm when running, researchers have found.

This multidirectional movement can cause breast pain, according to research by the University of Portsmouth.

Not only can exercising with poorly supported breasts cause pain and sagging, it can cause embarrassment and put women off physical activity.

A survey by the university's Research Group in Breast Health (RGBH) found breasts were the fourth biggest barrier to exercise for women after lack of motivation, time and poor health.

Professor Joanna Scurr, who heads the RGBH, says exercising with a well-fitted sports bra is just as important as running in the right type of trainers.

"Regardless of breast size, a well-fitted sports bra can make the world of difference to your workout, as well as your general health and wellbeing."

• What's the problem with bras?
• How can exercise cause breast pain?
• Why do breasts sag?
• How do breasts move during exercise?
• What's the importance of a well-fitted bra?
• Which sports bra is right for me?
• How often should I replace my sports bra?
• When should I wear a sports bra?
• How do I get the right fit?

What's the problem with bras?

Research suggests most women – perhaps more than 70% – wear the wrong bra size. This may result in pain, discomfort and irreversible sagging.

Dr Jenny White, from the RGBH, says women need better advice on getting the right fit. "The most common mistake is to wear the underband too loose and the cup size too small," she says.

"It's important to advise women on the best fit, rather than using a tape measure to dictate their bra size."

How can exercise cause breast pain?

The exact mechanics are not entirely understood, but it's thought exercise, especially high-impact exercise like running or jumping, places tension on the supporting structures of the breast, which can result in pain.

Why do breasts sag?

There are no muscles in the breast. The only supporting structures are the skin and the Cooper's ligaments – thin, paper-like tissues that weave throughout the breast and attach to the chest wall. It's thought sagging, which is irreversible, occurs when these ligaments are overstretched.

How do breasts move during exercise?

The breast has limited natural support, and any unsupported movement causes the breasts to move: up-down, in-out, and side-to-side. This multidirectional movement has been shown to increase from 4cm during walking to 15cm during running in a study of women exercising without a bra. And breast motion is not just an issue for larger-breasted women.

What's the importance of a well-fitted bra?

Whether it's for exercise or not, a correctly fitting and supportive bra can alleviate breast pain and help prevent back and neck pain, as well as irreversible breast sag.

Which sports bra is right for me?

There are three types of sports bra: compression (pushing the breast against the chest), encapsulation (lifting and separating each breast) or a combination of both.

Not every bra suits every person, and wearing the wrong size or style can reduce support. Dr Brown says: "You should always try on a sports bra before you buy it. Jump around in the fitting room to make sure it is giving you the support you need for your chosen activity."

How often should I replace my sports bra?

It's important to replace your sports bra regularly to make sure it's still giving you the best support it can. How often you need to replace your bra will depend on a number of factors, including how often you wear it and how often you wash it. The RGBH recommends you replace your sports bra when you replace your running shoes.

When should I wear a sports bra?

A well-fitted, supportive sports bra is just as important for occasional exercise as it is for regular exercise. It's also important for all types of physical activity, including both low- and high-impact activities, and exercise of short and long duration.

How do I get the right fit?

It's essential that a sports bra fits properly for it to be effective.

The RGBH recommends these simple steps for choosing the right sports bra:

Underband: the band should fit firmly around the chest. It shouldn't slide around as you move, but it shouldn't be too tight as to be uncomfortable, affect your breathing, or make flesh bulge over the band. The band should be level all the way around the chest.

Cup: the breasts should be enclosed within the cups, with no bulging or gaping at the top or sides. If the cup material is puckering, then the cup size is probably too big.

Shoulder straps: the shoulder straps should be adjusted to comfortably provide breast support without being too tight (digging into the skin). The main support for the breast should come from a firm band, not tight shoulder straps.

Underwire: for sports bras that are underwired, the underwire should follow the natural crease of the breasts and not rest on any breast tissue. If the underwire is resting too far down the ribcage (where the rib cage gets slightly narrower), the band size is probably too small.

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'Running helps manage my blood pressure'

Andrew Watson took up running after a routine medical check-up revealed he had high blood pressure.

Overweight and with a family history of high blood pressure, Andrew, aged 49 when interviewed, knew he needed to be more active.

With a mainly desk-bound job and a busy family life, the father of three from Devon was leading a largely sedentary lifestyle.

But the unexpected blood pressure readings were a wake-up call for Andrew, and prompted him to take up running.

Since graduating from Couch to 5K and progressing on to free, weekly 5km timed parkruns, he has lost two stone and says running has given him a "new lease of life".

With his father already a seasoned parkrunner and his three teenage sons getting a taste for the timed 5km runs, Andrew says running has become a family affair.

Why did you start Couch to 5K?

I have a history of raised blood pressure, which is being managed by my GP surgery. I went for a routine check-up just before Easter [2014] and my reading was up again. I was advised to lose a bit of weight, which was a wake-up call. I'd started cycling and watching my portion sizes, but felt I needed to do more.

How active were you before starting Couch to 5K?

I wasn't a complete couch potato and I'd recently started cycling to work, but my job is mainly desk-based and I found it hard to incorporate exercise into my lifestyle. I knew I needed to increase my physical activity, but I never seemed to get round to it.

How has Couch to 5K changed you?

I feel fitter now than I have done for years, and regular exercise is now part of my lifestyle. The exercise and better diet also help me manage my blood pressure. I've lost over two stone since I started Couch to 5K in April. I also feel better in myself, less stressed and in a better mood. I think it's down to the sense of achievement I get from running.

What do you like about the Couch to 5K plan?

I'm the sort of person who needs a bit of structure, so I found the podcasts and the commentary and encouragement really helpful. Knowing I had to fit three runs in each week really helped me get into a routine.

How did you hear about parkrun?

I first heard about parkrun's timed 5km runs from my dad, who is a keen runner and a proud wearer of his 50 parkruns t-shirt! A parkrun was recently set up in Parke Estate, near Bovey Tracey, about a mile or so from my home.

Did you start parkrun after completing Couch to 5K?

I didn't feel confident tackling a 5km run from scratch, as I had tried running in the past and never enjoyed it. I tended to go too fast too soon, and ended up feeling defeated. Parkrun gave me a goal to aim for while doing Couch to 5K. Once I reached week 7 of the programme and was running continuously for 20 minutes, I felt ready to give parkrun a go.

How often do you do parkrun?

I've now completed 15 parkruns since starting in June, and I try to go as much as possible. According to other runners, Parke Estate is quite a hard course compared with other parkruns, with plenty of ups and downs.

What do you like about parkrun?

Lots of things! Anyone can give it a go, no matter what level of fitness they are. It's free and convenient for me, being close to home, and as it starts at 9am you still have the rest of the day to do other things. I have a busy job and family life, too, so fitting in exercise has been a challenge in the past.

Have your running times improved?

Yes. With my first parkrun, I was hoping just to get round, but secretly hoping it would be in less than 40 minutes. I was thrilled to achieve 34:25 for my first attempt. The following week I shaved about 2.5 minutes off that, and I've kept improving my personal best.

Do you do parkrun alone?

My son has run with me a couple of times, but he usually finds friends from school on the start line to run with. I tend to run on my own, but will see quite a few familiar faces, including work mates and neighbours, along the course. My other two sons are showing an interest in parkrun, so it's turning into a family affair.

Have you made new friends doing parkrun?

Yes, parkrun is quite sociable and friendly. The course volunteers give you encouragement on the way round, and a few people head up to the cafe afterwards for a coffee and a chat. I've started volunteering on some days, which is another way of getting involved in the whole social aspect.

How does parkrun keep you motivated?

Couch to 5K got me into the habit of running three times a week, so doing a parkrun on Saturdays and a couple of midweek runs helps me maintain that routine. The fact parkrun is a timed run is also great motivation. It drives you to improve your times.

Health benefits of rock climbing

Find out about rock climbing’s unique physical and mental challenge, how to get started and the life skills it provides.

Rock climbing was originally used by experienced climbers to practise skills needed for scaling difficult sections of a mountain. These days it takes the following forms:

• bouldering: ropeless climbing at low heights, often above safety mats
• sport climbing: climbing up rock faces dotted with bolts for climbers to clip into
• soloing: climbing on your own and usually without a rope
• traditional or "trad" climbing: climbing up unmarked routes using your own safety gear
• ice climbing: climbing ice-covered rock faces and frozen waterfalls

Who can do rock climbing?

Almost anyone can rock climb. At beginner level, it caters for people of all ages, fitness levels and abilities, including mental and physical impairments. There are courses for children as young as five and it's not unusual to see people climbing well into their 80s.

Despite its image as an athletic sport, you don’t need to be super-fit to rock climb. Good technique is more important than physical strength, although the more you climb the stronger and fitter you will become.

Good footwork, body positioning and problem solving will get you up many more climbs than just brute strength. Many climbing centres have specialist instructors who have experience with rehabilitation and working with all kinds of physical and mental disabilities.

What muscles are worked?

Climbing uses lots of muscle groups, both in the upper and lower body. Your back, abdominal and leg muscles all get exercised as well as your fingers, shoulders and arms. Regular climbing can improve stamina as well as muscle strength. In addition, all the reaching and stretching for holds improves flexibility and agility.

What skills are developed?

Each climbing route is like a puzzle, which requires patience, planning and analysis to complete. Beginners will typically work out their ascent as they go up, but with experience they learn to visualise their climb and spot tricky sections before reaching for their first hold.

Over time, regular rock climbing can help develop concentration, determination and problem-solving skills. As you improve, you will naturally want to push yourself further and try harder climbs or climb outdoors.

The amount of goals you can set yourself is limitless. Setting yourself goals and meeting them gives you a great sense of achievement, which in turn can help build everyday self-confidence.

While on one level rock climbing is an individual pursuit, it also has a very social component because you’re never alone (or shouldn’t be). You’ll either be climbing with a group of friends, schoolmates, colleagues or family. You tend to develop strong friendships with your climbing partners due to the level of trust involved and through sharing challenges and experiences.

Rock climbing and dyspraxia

Anecdotal evidence suggests climbing works well for people with dyspraxia (a developmental co-ordination disorder) because the environment is stable (especially if using a designated climbing wall) and the individual only has to think about how to move themselves in relation to the environment.

The Dyspraxia Foundation says people with dyspraxia often have difficulty planning their movements, which makes it hard when they have to accommodate a changing environment as well as organising themselves, for example in team sports such as football.

Climbing is great for building upper limb strength and stability, something that some people with dyspraxia often lack and which affects functional fine motor skills such as using cutlery, handwriting and so on.

Rock climbing can be done when it suits the individual, rather than having to fit in with other team members. This can be useful as some people with dyspraxia get very tired towards the end of the day or week because of the physical effort they put into getting through their day.

Climbing is also a social activity as it has to be done in pairs. This can be great for people with dyspraxia who may struggle to communicate and be sociable in a larger group because of their physical difficulties and, for some people, slow processing speed and communication difficulties.

Rock climbing and mental health

Evidence shows that physical activity of any kind can help people with depression. Some scientists think that being active can help improve wellbeing because it brings about a sense of greater self-esteem, self-control and the ability to rise to a challenge.

That is certainly the experience of Jake McManus, who has suffered from depression all his life. He says rock climbing has helped him to better manage his condition and to live a near-normal life.

“When you’re on a climb, you’re in the moment, you’re entirely focused on the task at hand, and your mind is clear of all other thoughts,” says Jake. “It’s a wonderful escape.”

Apart from the sense of achievement he gets from climbing, the sport has also taught him not to fear failure. “In climbing, failure is the path to improvement,” he says. “With my depression, there were days I feared to leave the house.”

Climbing has created a new dynamic for Jake, involving strong friendships, adventure and travel, healthy living and positive thinking. In a way, climbing has become Jake’s rock, a solid foundation on which he has rebuilt his life. He has set up Climb Out to share his journey and help others get outdoors and "climb out" of their problems.

What if I’m scared of heights?

“It’s natural to be scared of heights,” says Tina Gardner of the British Mountaineering Council (BMC). “Instinct tells us that falling from a high place will hurt. Respecting that fear keeps you alive.” She says reviewing all the precautions prior to climbing is a good way to reassure a nervous climber - for example, checking their knot is tied correctly.

Gardner says the more you climb, the more confident in your own ability you will become. “You don’t want to lose that fear completely,” she says. “Over time, climbers simply learn to manage it.”

Is rock climbing safe?

Climbing can be as safe or risky as you like. There are different styles and levels – it’s all about choice and experience. You are very unlikely to get injured climbing on an indoor wall with someone holding the climbing rope below you.

German researchers found that climbing had a lower injury incidence than many mainstream sports such as basketball, sailing or football. Indoor climbing had the fewest injuries per 1,000 hours of participation compared with all the sports studied in the 2010 study published in the Journal of Sports Medicine.

How do I get started in rock climbing?

Typically, people get their first taste of rock climbing at an indoor climbing wall by tagging along with a mate who’s already into climbing. Many centres run introductory climbing sessions for different age groups, with all equipment provided, including climbing shoes and a harness. You can a find a wall near you on the BMC website.

Joining a climbing club is another common way in and has the advantage of providing you with a pool of potential climbing partners. You can also use the climbbuddy app to find a climbing partner or meet other climbers near you.

At some point, you may want to experience climbing outdoors and get your hands on real rock faces (known as "the crag"). The BMC’s Climbing Outside booklet (PDF, 2.1Mb) is written for climbers "stepping out" for the first time. If you want to start outdoors, you can hire an outdoor climbing instructor.

For a beginner's guide to rock climbing, download Young people: climbing, hill walking and mountaineering from the BMC website.

What equipment do I need?

To climb at an indoor wall, all you need are climbing shoes (although some centres allow trainers) and comfy, unrestrictive clothes. Technical equipment, including climbing shoes, can usually be hired on site. As you progress you’ll probably want your own climbing shoes, harness, chalk bag, belay device and karabiner. Get advice from an expert before going on a shopping spree.

'I took up running after losing a friend'

The death of a close friend from a heart attack was the life-changing event that led father-of-two Aftab Sarwar to reassess his lifestyle.

Overweight and unfit, Aftab, 29 when interviewed, embarked on a structured plan to get fit by going to the gym and watching his calories – losing 20kg (3.1st) in seven months.

He then started the NHS Couch to 5K (C25K) running programme as a way to keep losing weight, and he soon caught the running bug.

He is an active member of his local parkrun – free, weekly 5km timed runs – in Barking, east London, where he has clocked up more than 40 runs and is a regular volunteer.

"C25K got me running, and parkrun keeps me running," says Aftab, who can always be seen proudly sporting his C25K graduate T-shirt while running.

How active were you before starting C25K?

In October 2012, I weighed 94kg (14.8st) and had been living a sedentary lifestyle for about 10 years. A good friend of mine recently passed away from a heart attack. He was 29. That prompted me to change my lifestyle.

I started to calorie-count to lose weight and began going to the gym two to three times a week. Seven months later, I had lost 20kg, and I took up running to keep losing weight.

How has C25K changed you?

I began C25K as a way to continue to lose weight and improve my health. I didn't expect to particularly enjoy running because I had never run before apart from cross country at school, and I hated that!

However, I soon got the running bug and began telling everyone I knew about how great C25K is. By the time I graduated, my weight was down to 69kg, and I have maintained that ever since.

I have kept active by running three to four times a week, and running has become a hobby. I have also gone on to do 10km runs and half marathons.

I make sure to wear my C25K graduate shirt at each event to remind myself of what got me running and to promote this great programme.

How did you hear about parkrun?

I found out about parkrun on the HealthUnlocked C25K community while doing C25K, but I didn't feel confident about running 5km at that stage, so I thought I'd wait until I completed the nine-week programme.

I did my first parkrun on June 29 2013, about a month after graduating from C25K.

How often do you do parkrun?

I do parkrun almost every week, and when I can't – because I'm running in another event the next day, I'm injured or I'm fasting for Ramadan – I volunteer at the runs. So far, I have volunteered seven times. My local parkruns are Barking and Valentines; I have run Barking 41 times and Valentines just the once.

"I always hang around after finishing to cheer everyone on as they finish their 5km"

Aftab

Have your running times improved since starting parkrun?

I ran my first parkrun in 25 minutes and 24 seconds, and that was my fastest 5km at the time.

I have steadily improved my time, and my personal best is now 21:45.

Do you do parkrun alone?

I run alone the majority of the time; however, I have encouraged many people to do C25K, including my dad and a friend at work. They have both graduated, and they join me at parkrun on occasions.

When they do, I tend to run with them to set the pace, so they can achieve their target time. I helped my dad set a personal best of 31 minutes a few weeks ago.

Have you made new friends doing parkrun?

Barking parkrun has a great community. The parkrun is organised by members of the Barking Road Runners club, and they are very friendly.

I always try to arrive a bit early to catch up with everyone, and hang around after finishing to cheer everyone on as they finish their 5km.

"I began C25K to lose weight and improve my health"

Aftab

How does parkrun keep you motivated?

I tell everyone that C25K got me running, and parkrun has kept me running! C25K gave me the structure to build up to 5km, while the parkruns give me something to aim for every week.

I'm motivated by my desire to improve on my time, achieve 50 parkruns and collect points towards the annual points competition.

I was also recently named Barking parkrunner of the month and got a voucher for a free pair of trainers. It was great to get that recognition from the organisers.

What do you like about parkrun?

Where do I start? The community, people giving up their own time to put on an event for others, the advice that more experienced runners give to help me along, running in a group to help me improve my times and seeing others work hard and keep improving their times.

A junior parkrun has been set up near me, and I have been taking my four-year-old daughter along – so parkrun has also allowed me to have some good moments with my daughter.

'Running gives me a sense of achievement'

Since completing Couch to 5K, Lorraine Beavis has joined the legions of runners who have signed up to parkrun's increasingly popular 5km runs.

From being a sporadic exerciser, Lorraine from Leeds says taking up running has helped her lose weight, boosted her confidence, and given her a sense of achievement.

A veteran of 52 of parkrun's free weekly 5km timed runs, she talks about parkrun's unique appeal, making new friends, and the kick she gets out of striving to improve her personal best.

How active were you before you took up running?

Before starting Couch to 5K, I was a sporadic exerciser. It didn't come naturally to me, but I knew I ought to do something, so I would go through phases of doing different things, but never kept anything up for more than a few months.

Running is the only thing that I've stuck to – I've been running for nearly two years now and would be devastated if I had to give up for any reason. I just wish I had discovered running sooner.

How has Couch to 5K changed you?

I wasn't very overweight, but have lost nearly a stone and feel so much better – lighter, fitter, definitely more toned – and I feel more confident and proud of what I've achieved.

In addition to the parkruns, I've run several 10km runs and two half marathons – none of which I would have thought possible before I started NHS Couch to 5K.

How did you hear about parkrun and when did you start?

I did my first parkrun in on December 1 2012 after completing the NHS Couch to 5K running plan in October.

I became aware of parkrun as I live very close to our local one and friends told me what was going on. I then found out more through the Couch to 5K community on the HealthUnlocked website.

What do you like about parkrun?

I think it's a brilliant concept. The fact that it's free, that you can do it virtually anywhere in the country as well as abroad now, that anyone can do it – all ages, shapes and sizes, with dogs and pushchairs – makes it so much fun and so unintimidating. I would encourage anyone to do it.

How often do you do parkrun and where?

I do parkrun most weeks, mostly in Woodhouse Moor, Leeds – which is my local – but I have also run in Ipswich (my hometown), St Albans with my stepson, and Telford, where my stepdaughter lives.

I have done a total of 52 parkruns, plus five freedom runs, where you run the route on your own and record your time on the website.

I have also volunteered with parkrun – only on one occasion so far, but I want to do more because it was great fun and parkrun is only what it is because of its volunteers.

Have your running times improved since starting parkrun?

Yes, definitely. My time for my first parkrun was 37 minutes and 35 seconds. My best time at Leeds, which is slightly hilly, is 33:06 and my best time ever is 30:50. My aim is to run under 30 minutes.

Have you made new friends doing parkrun?

Seeing the same faces each week, you inevitably get chatting, and volunteering is also a great way to make friends.

Many of the runners meet up for coffee after their run, although I tend to head home for a bacon butty and the newspapers – all part of the Saturday morning routine now!

How does parkrun keep you motivated?

Running with other people and being timed, you are more likely to push yourself that little bit more than when running alone. Waiting for the text each week that gives your run time is exciting.

On the rare Saturdays that I don't do a parkrun, I feel quite flat. And of course, there is the constant striving for a new personal best. If you don't make it one week, there's always next week!

"The fact that [parkrun] is free [and] anyone can do it – all ages, shapes and sizes, with dogs and pushchairs – makes it so much fun and so unintimidating"

Lorraine

"In addition to the parkruns, I’ve run several 10km runs and two half marathons – none of which I would have thought possible before I started NHS Couch to 5K"

Lorraine

Common posture mistakes and fixes

Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits, such as:

• Slouching in a chair
• Sticking your bottom out
• Standing with a flat back
• Leaning on one leg
• Hunched back and 'text neck'
• Poking your chin
• Rounded shoulders
• Cradling your phone

Physiotherapist Nick Sinfield describes eight common posture mistakes, and how to correct them with strength and stretching exercises.

If you have back pain, improving your posture is unlikely to address the root cause of your pain, but it may help alleviate muscle tension.

"Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield.

"But with a bit of practise, good posture will become second nature and be one step to helping your back in the long term."

Slouching in a chair

Slouching doesn't always cause discomfort, but over time this position can place strain on already sensitised muscles and soft tissues. This strain may increase tension in the muscles, which may in turn cause pain.

Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position.

Exercises to strengthen your core and buttock muscles, and back extensions, will help correct a slouching posture.

Exercises to correct a slumping posture:

• Bridges
• Back extensions
• Plank

Find out how to adjust your office seat, desk and equipment to improve sitting posture.

Sticking your bottom out

If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. This is an exaggerated inward curve of the lower back that creates a "Donald Duck" posture.

Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture.

Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom.

Exercises to correct a "Donald Duck" posture:

• Plank
• Side-lying leg raises
• Hip flexor stretches
• Standing thigh stretch

To help correct your standing posture, imagine a string attached to the top of your head pulling you upwards.

The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, with your neck straight and shoulders parallel with the hips.

• Keep your shoulders back and relaxed
• Pull in your abdomen
• Keep your feet about hip distance apart
• Balance your weight evenly on both feet
• Try not to tilt your head forward, backwards or sideways
• Keep your legs straight, but knees relaxed

Watch a video on improving posture.

Standing with a flat back

A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward.

People with a flat back often find it difficult standing for long periods.

This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back.

A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain.

Exercises to strengthen your core, buttocks, neck and rear shoulder muscles, and back extensions, are recommended to help correct a flat back.

Exercises to correct a flat back:

• Plank
• Side-lying leg raises
• Chest stretches
• Seated rows in a gym or pull-ups
• Back extensions

Leaning on one leg

Leaning more on one leg while standing can feel comfortable, especially if you've been standing for a while.

But instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on one side of your lower back and hip.

Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks.

Other causes of uneven hips include carrying heavy backpacks on one shoulder, and mums carrying toddlers on one hip.

To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs.

Exercises to strengthen your buttocks and core muscles will help correct uneven hips:

• Plank
• Side-lying leg raises
• Bridges

Hunched back and 'text neck'

Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back.

Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

• Gently lengthen your neck upwards as you tuck in your chin
• Seated rows in a gym or pull-ups
• Chest stretches

Poking your chin

The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back, or a combination of all three.

Correcting a poking chin involves improving your sitting habits and exercises to correct your posture.

How to correct a poking chin:

• Gently lengthen your neck upwards as you tuck in your chin
• Bring your shoulder blades down and back towards your spine
• Pull in your lower tummy muscles to maintain a natural curve in your lower back
• Adjust your seating

Rounded shoulders

One way to tell if you've got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides.

If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders.

Rounded shoulders are typically caused by poor posture habits, muscle imbalances and focusing too much on certain exercises, such as too much focus on chest strength while neglecting the upper back.

Exercises to strengthen your core, upper back and chest muscles will help correct rounded shoulders:

• Plank
• Bridges
• Seated rows in a gym or pull-ups
• Chest stretches

Cradling your phone

Holding your phone handset between your ear and shoulder places strain on the muscles of the neck, upper back and shoulders.

The neck and shoulders are not designed to hold this position for any length of time.

Over time this posture can place strain on the muscles and other soft tissues, and lead to muscle imbalances between the left and right side of your neck.

Try to get into the habit of holding the phone with your hand, or use a hands-free device.

Exercises for neck stiffness and pain:

• Chest stretches
• Neck stretches: gently lower your left ear towards your left shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.
• Neck rotations: slowly turn your chin towards one shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.

'Strength and Flex made me a better runner'

Father-of-two Cliff Hobby started Strength and Flex and Couch to 5K as a way to get back into regular exercise.

He did Strength and Flex every other day and found the five-week programme really improved his running.

Below, the IT manager from Hampshire talks about his experience of progressing through the Strength and Flex podcasts.

"Strength & Flex has helped keep me free from injury since starting running."

Cliff Hobby

Where did you find out about Strength and Flex?

I found Strength and Flex on the NHS Choices website when I was looking for a way back into regular exercise. It seemed quite straightforward and I liked the podcast approach, with coach Laura guiding you through each week.

How has Strength and Flex helped your running?

I have gone from not running at all to regularly running distances I used to find challenging to complete on a bike. I find cycling much easier, too, and have the confidence to tackle longer distances for both.

I know from experience that if I have completed Strength and Flex regularly, running will be a little easier, and the Strength and Flex stretches have helped keep me free from injury.

How active were you before starting Strength and Flex?

Before Strength and Flex, my exercise had been mostly bike rides, walking and swimming at weekends, plus some weight training – but it was patchy, and I wanted something I could follow more regularly that would improve my overall fitness.

Why did you decide to get more active?

I realised I ought to be much more active than I was and it was up to me to do something about it. I spend a lot of time working and found I didn't have as much time or energy for other things. I wanted to change that. I enjoy sport and wanted to improve my fitness, as well as lose a little weight.

Where do you do Strength and Flex?

I'm lucky enough to have the space to complete Strength and Flex indoors and, although the pull-ups took a bit of lateral thinking, most of the exercises are simple enough to do inside.

Do you ever feel self-conscious exercising in public?

I haven't completed Strength and Flex outside yet, but I've never felt self-conscious about exercising outdoors. It's something I enjoy and it's improving my health, plus there are plenty of other runners and cyclists around.

Has your health improved since starting Strength and Flex?

I've noticed a real improvement in my overall health since starting Strength and Flex. I have much better stamina, more energy, have lost weight, and generally feel more alert. I've also developed more of an interest in my own health and wellbeing.

What do you like most about Strength and Flex?

Strength and Flex was a great way to get back into regular exercise and is something I can complete in my own time. The exercises are really straightforward, yet you still feel like you have achieved something at the end of a session.

Did you find the Strength and Flex exercises challenging?

I think it was more about the challenge of completing the five weeks, as I'd tried other programmes before and not really stayed the course. One or two of the exercises make you realise how unfit you really are to start with, but it's good because you can see yourself progressing over the five weeks.

Do you still do Strength and Flex?

I still use the week five podcast from Strength and Flex on non-running days, and it seems like a good warm up now, which I guess shows my fitness has improved since starting it.