Exercise for a bad back
Gentle, low-impact ways to stay active with back pain: walking, swimming, Pilates, yoga and more, with what to avoid and when to see a doctor.
Home / Get-fit guides
Get-fit guides
Practical guides to getting active when something gets in the way: a sore back, achy joints, a busy day or a long break from exercise.
Show me:
Exercise for arthritis
Low-impact exercise for arthritis: water exercise, walking, cycling, tai chi and strengthening, with what to go slowly with and when to see a doctor.
Exercise for bad knees
Knee-friendly exercise: water workouts, cycling, walking and strengthening, with what to avoid and when to see a doctor about knee pain.
Exercise with high blood pressure
Which exercise helps lower blood pressure: walking, cycling, swimming, yoga and strength work, with safety tips and when to see a doctor.
Exercise for type 2 diabetes
Exercise for type 2 diabetes: post-meal walks, strength work, activity breaks and intervals, with safety tips and when to see a doctor.
Exercise for osteoporosis
Safe exercise for osteoporosis and weak bones: weight-bearing, strength and balance work, plus movements to avoid and when to see a doctor.
Exercise for over 60s
The best exercise for over 60s: walking, strength, balance and low-impact options, how much to do, and when to check with a doctor.
Exercise for over 70s
Safe exercise for over 70s: walking, chair exercises, tai chi, strength and balance work, with how to start and when to see a doctor.
10-minute workouts
Short on time? Ten-minute workouts that fit into a busy day: walks, bodyweight circuits, intervals and strength, and what the research says.
No-equipment home workouts
Get fit at home with no kit: bodyweight strength, walking, mobility and short circuits, with what the research says and how to start.
Low-impact exercise
Low-impact exercise that is easy on the joints: walking, swimming, cycling, water workouts, tai chi and strength, with how to start.
Exercise during pregnancy
Safe ways to exercise in pregnancy: walking, swimming, yoga and strength work, what to avoid, and when to stop and call a midwife or doctor.
Exercise after having a baby
Getting active after birth: walking, pelvic floor work, gentle strength and mind-body exercise, with how to start and when to see a doctor.
Exercise for kids
How much exercise kids need, and fun ways to get them moving: active play, cycling, swimming, sport and family activities.
Best exercise for heart health
The best exercise for a healthy heart: walking, cycling, swimming and strength work, how much you need, and when to see a doctor.
Exercise for depression and anxiety
Exercise for low mood and anxiety: walking, tai chi, gardening and more, what the research suggests, and when to ask for help.
Exercise for menopause
Exercise for menopause: strength training, weight-bearing activity for bones, walking and mind-body options, and what the research does and does not show.
Exercise for complete beginners
Never exercised? Easy ways to start: walking, short bursts, light strength work and simple routines, with how much to do and how to stick with it.
Exercise for desk workers
Sit all day? Simple ways to move more: activity breaks, walking meetings, lunchtime walks and short strength routines.
Exercise for busy people
No time to exercise? Short workouts, active commuting, post-meal walks and efficient strength routines that fit a packed schedule.
Seated exercises and chair workouts
Chair workouts for limited mobility, older age or desk days: seated cardio, strength, stretching and chair yoga, with how to start.
Balance and preventing falls
Balance exercises that help prevent falls: tai chi, strength and balance classes, Otago-style exercises and simple standing practice.
Free exercise
Get fit without paying: walking, parkrun, bodyweight workouts, free videos, active commuting and more.
Exercise for over 50s
The best exercise for over 50s: strength, walking, low-impact cardio and balance, how much to do, and when to check with a doctor.
Getting fit after a long break
Coming back to exercise after months or years off: how to restart safely, what to do first, and how to build up without injury.
15 and 20-minute workouts
Effective 15 and 20-minute workouts: brisk walks, strength circuits, intervals and cycling, with what the research says.
Cheap exercise
Get fit without spending much: resistance bands, skipping rope, swimming, cycling and walking, with what is worth buying.
Exercise in a small flat
Get fit in a small flat: quiet, low-space exercises, from bodyweight strength and yoga to short circuits that will not upset the neighbours.
Best exercise for strong bones
The best exercise for bone health: weight-bearing, strength and impact work, with balance exercise to prevent falls.
Walking vs running
Walking or running for health? What the research says on benefits, injury risk, joints and how to choose, with tips for starting either.
Yoga vs Pilates
Yoga or Pilates? How they differ, what the research says about back pain, blood pressure and strength, and how to choose.
Swimming vs cycling
Swimming or cycling for fitness? How they compare on joints, heart health, cost and convenience, with what the research says.
Getting fit after 40
Getting fit after 40: strength, walking, intervals and mobility, how to build up safely, and what the research says.
Best exercise for beginners over 50
New to exercise and over 50? Gentle ways to start: walking, strength, water exercise and balance, with a simple first week.
Exercise for teenagers
How much exercise teenagers need and fun ways to get it: sport, walking, cycling, strength work and games, with safety tips.
Exercise for sciatica
Exercise for sciatica: why gentle movement is usually advised, which activities to try, what to avoid, and the warning signs that need urgent help.
Fibromyalgia and chronic fatigue
Exercise for fibromyalgia, and why ME/CFS needs a different, cautious approach. What the research shows and how to start gently.
Exercise and cancer treatment
Exercise during and after cancer treatment: what reviews show for fatigue and quality of life, safe options, and when to check with your care team.
Exercise with COPD or asthma
Exercise with COPD or asthma: what pulmonary rehab and aerobic training achieve, safe options, how to manage breathlessness, and when to get help.
Exercise after a heart attack
Exercise after a heart attack: why cardiac rehabilitation matters, what reviews show, safe activities, warning signs and when to get help.
Exercise for better sleep
Can exercise help you sleep? What a review of 22 trials found, which activities to try, and when to see a doctor about sleep problems.
Best exercise for stress
Which exercise helps with stress and anxiety? Walking, yoga, tai chi, swimming and more, with what the research shows and when to seek help.
Best exercise for weight loss
The best exercise for weight loss: what reviews of trials show, which activities to choose, why strength work and consistency matter, and honest limits.
Best exercise for belly fat
What does exercise do for belly fat? What reviews show about waist size and visceral fat, why you cannot target it, and which activities to choose.
Starting when overweight
Overweight and new to exercise? Low-impact, joint-friendly ways to start: walking, water exercise, cycling and strength, with a gentle first week.
When you hate exercise
Hate exercise? Ways to be active without the gym: dancing, gardening, dog walking, games and tiny habits, plus what motivation research suggests.
Not medical advice. These guides give general information only. Speak to a GP or physiotherapist before starting a new regime if you have a health condition, are pregnant, or have been inactive for a long time.