It can feel daunting to start an exercise programme, especially if you haven’t been active for a while (or ever). Couch to Fitness is designed to help complete beginners start small and build up gradually. Each video has 3 instructors working at different energy levels, so there is always a beginner option to follow. With all the programmes you can exercise at your own pace with the option to repeat or skip any of the workouts as often as you wish.

Yes! All of the Couch to Fitness programmes are free to access, forever. They are created by Our Parks with support from Sport England to make them free for everyone to access and enjoy.

It is not on the app stores but the Couch to Fitness website is a web app which will work on all devices. Simply go to your browser menu and select 'add to homescreen' and it will work like an app.

You don’t need fancy trainers or workout gear to get active with Couch to Fitness. Wear something comfortable for moving around and have some water near by to hydrate whilst your doing the class.

You don’t need any equipment to take part in the sessions. Just yourself and a space that you can move around in safely so you can follow the exercises without bumping into the sofa or tripping over! For some of the exercise we suggest variations that can be done on a seat (a chair with 4 legs rather than a armchair) or by leaning against a wall.

You might feel like exercise is the last thing you feel like doing. But in fact being active can make you feel less tired in the long run and give you more energy. You can start small (our bitesize programme sessions are just 5 mins long) and gradually build up over time. Remember: there’s no right or wrong way! Take part from the comfort of home, in your own time, at your own pace. If you’re moving, you’re doing it right and before you know it you'll be going from couch to fitness and feeling good!

You can try out the first session of each programme now. If you like it, just sign up with your email address to get access to all the programmes and sessions. By signing up you’ll also be able to keep track of your progress, stay motivated by collecting achievements and become a part of and join an incredible community of thousands of people just like you.

Regular physical activity, in combination with standard medical care, has an important role in the management and prevention of many long-term conditions.

We know that people with long-term conditions are often fearful of worsening their condition or experiencing potentially undesired consequences from physical activity. In fact, when physical activity levels are increased gradually, the risk of serious adverse events is very low. If appropriate, risks can be further reduced through well informed conversations with healthcare professionals which can help to reassure people.

Moving Medicine advises you to stop and seek medical review if you experience a dramatic increase in breathlessness, new or worsening chest pain, a sudden onset of rapid palpitations or irregular heartbeat, dizziness, a reduction in exercise capacity or sudden change in vision.

You can also seek advice from relevant charity websites related to your condition and the We Are Undefeatable campaign supporters.

_{*The list of medical conditions covered by this research is not exhaustive. For instance, Chronic Fatigue Syndromes/ME and Long COVID were excluded from this study as evidence regarding the risks of physical activity in these conditions is evolving. Existing guidance should be followed for those conditions.}