Tools: Fitness

Interactive tools, smartphone apps and podcasts

Couch to 5K -

Couch to 5K has been designed to get you off the couch and running in just 9 weeks.
Strength and Flexibility videos -

Watch these videos that were created to support the Strength and Flexibility plan, a five-week exercise programme delivered through podcasts.
Couch to 5K running plan -

This audio running plan will guide you from couch to running 5K or (30 minutes) in just nine weeks. Download the podcasts and simply follow the audio instructions.
Losing weight - Getting started -

A 12-week PDF weight loss guide combining advice on healthier eating and physical activity.
Strength and flexibility podcasts -

Fancy a free personal trainer? Download these free podcasts designed to guide you through a five week plan of exercises to improve your strength and flexibility.
Couch to 5K+ running podcasts -

Take your running to the next level with these podcasts designed for graduates of the Couch to 5K plan. Through a mix of coaching and music with a beat to run to, the podcasts focus on improving your speed and stamina.
Exercises for older people -

This interactive and printable guide provides step-by-step instructions for exercises focusing on strength, flexibility and balance. Get started with the sitting exercises and build up.
Physical activity videos -

From learning how to ride a bike to Bollywood dancing, watch these videos about the different ways people of all ages are keeping fit.