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Boost your fitness and wellbeing

According to The Nuffield Health Healthier Nation Index, a survey asking more than 8,000 Britons about their health since the start of the pandemic, 73% of people aren’t exercising enough.

That’s around 48.7 million people in the UK who aren’t getting the NHS-recommended 150 minutes of moderate intensity activity a week (such as brisk walking), or 75 minutes of vigorous intensity activity a week, (including jogging).

The survey also revealed that the main barriers for undertaking more physical activity were a lack of motivation or energy (59%), a lack of time due to work (50%), a dislike of exercise (39%) and cost (36%).

Nuffield Health have created a beginners plan to enable you to get your daily dose of exercise, while building up strength and stamina as the intensity gradually increases over the month. 

When it comes to staying motivated, the key is to keep things interesting. Listen to your favourite music or podcasts on your walks and runs. You can find an online class that suits you or even complete the plan with a friend or relative. 

 

30-day exercise plan

  1. Jog for 10 mins
  2. Yoga, Pilates or BODYBALANCE class
  3. Brisk walk for 20 mins
  4. Jog for 10 mins, then do 10 press-ups, 15 squats and 15 lunges
  5. Brisk walk for 20 mins
  6. Cycle 5km
  7. Swim 10 lengths or repeat your favourite session from days 1–6
  8. Brisk walk for 20 mins
  9. Yoga, Pilates or BODYBALANCE class
  10. Do 10 press-ups, 15 squats and 15 lunges
  11. Jog 15 mins
  12. Yoga, Pilates or BODYBALANCE
  13. Brisk walk for 30 mins
  14. Jog for 15 mins, then do 20 press-ups, 30 squats and 30 lunges
  15. Brisk walk for 30 mins
  16. Cycle 10km
  17. Swim 20 lengths or repeat your favourite session from days 8–16
  18. Brisk walk for 30 mins
  19. Yoga, Pilates or BODYBALANCE class
  20. Do 20 press-ups, 30 squats and 30 lunges
  21. Jog for 20 mins
  22. Yoga, Pilates or BODYBALANCE class
  23. Brisk walk for 40 mins
  24. Jog for 20 mins, then do 30 press-ups: 45 squats, 45 lunges
  25. Brisk walk for 40 mins
  26. Cycle 20km
  27. Swim 30 lengths or repeat your favourite session from days 18–26
  28. Brisk walk for 40 mins
  29. Yoga, Pilates or BODYBALANCE class
  30. Do 30 press-ups, 45 squats and 45 lunges

 

What next?

If you complete the 30 days, keep going and try to do some form of activity every day. Even if it’s just a quick walk, it’s better than nothing.

Or, if you want to challenge yourself further, you can take on our intermediate exercise plan, or even our advanced variation.

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