Course description

Want to get fitter but not sure where to start, or worried about doing too much too soon? This course takes you from a standing start to a steady routine of walking, gentle jogging, strength exercises, stretching and balance work, at home and outdoors, with little or no kit.

It's a full course, not a few quick tips. There are 10 sections and 50 written lessons, each with clear step-by-step instructions and a practical task. Every section has a practice pack with printable routines, record sheets, planners and a cheat sheet. Throughout the course you follow Nasrin, a payroll administrator in Nottingham with a desk job, as she builds up from short walks to a 5 km fun run and two strength sessions a week.

What you'll learn

• Starting safely: the UK activity guidelines, when to talk to your GP, and the warning signs that mean stop.
• How fitness works: stamina, strength, flexibility and balance, how hard to work, warming up, recovery, and aches versus pain.
• Stamina: walking for fitness, a gradual 9-week walk-to-jog plan and low-impact cardio at home.
• Strength: good form for every exercise, then a full-body routine with no equipment, and how to add resistance bands.
• Flexibility and balance: stretching, a routine for people who sit a lot, balance exercises and back care.
• Making it stick: planning your week, exercising outdoors safely, food and drink, sleep, habits and motivation.
• Your own plan: adapting exercise for later life, pregnancy, health conditions and busy days, then building your next 12 weeks.

Who this course is for

• Adults who are inactive or out of practice and want to get fitter.
• People who sit a lot at work and want more energy.
• Anyone who prefers to exercise at home or outdoors rather than in a gym.

The course is based on the UK Chief Medical Officers' physical activity guidelines. It gives general guidance, not medical advice: if you have a health condition, are pregnant or have any doubts, talk to your GP before you start.

What will i learn?

• Understand how much activity adults need, from the UK Chief Medical Officers' guidelines
• Start safely, know when to talk to your GP and when to stop
• Judge your effort with the talk test and a simple 0 to 10 scale
• Build stamina with walking and a gradual 9-week walk-to-jog plan
• Do a full-body strength routine at home with good form, with or without resistance bands
• Improve flexibility, mobility and balance with short routines
• Plan a realistic week that meets the guidelines and build habits that last
• Measure your progress with simple self-checks and plan your next 12 weeks

Frequently asked question