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8 ways to get fit for free

Whilst expensive gym memberships or exercise classes may put you off getting fit, here are eight ways to do it for next to nothing.

1. Outdoor swimming

In warmer months, swimming is a lovely way to cool off – especially if you’re lucky enough to live near the coast. Wild swimming in a river or pond is also enjoyable during the summer but check that your chosen bathing spot is safe before taking the plunge.

2. Green gym

Free outdoor gyms have sprung up in parks around the country over the last decade so you needn’t spend a fortune on a health club. Typically containing equipment such as exercise bikes, cross-trainers and press machines, you can combine your workout with a walk or jog around the park. Find your nearest outdoor gym.

3. Dance your socks off

If you’re mobile and have some tunes and a speaker, turn up the volume and get out of your chair for a boogie. Even chair dancing has its benefits for the less mobile – shake your arms to the music and wiggle all you can!

4. Start running

The Couch to 5k app offers step-by-step instructions for getting off the sofa and clocking up the kilometres in nine weeks. With celebrity trainers and progress trackers, it also includes tips, advice and case studies of success stories. (Remember to check with your GP before you start running if you haven’t exercised for a while.) 

5. Take the stairs

Do you work or live on an upper floor? Then take the steps each morning and watch how less breathless you are from week to week.

6. Do a fitness video

There are plenty of free fitness videos on the internet and as a Benenden Health member, you have access to fitness classes on the Benenden Health App. Yoga, Disco Barre or HIIT – take your pick. Sign up for one of our fitness classes through your account or access recorded sessions through the app. 

7. GoodGym

If you want to exercise outdoors with others, and fancy giving back to your community, then joining the GoodGym could be for you. A session involves a group run and then helping with a task such as community gardening or visiting an isolated older person. It’s free though many members contribute to the charity to aid its running costs. See

8. Go for a brisk walk

Public Health England’s advice is to focus on the speed at which you walk rather than the number of steps per day.

The advice is that 10 minutes of brisk walking each day is an easy way for adults to introduce more moderate-intensity physical activity into their lives and reduce their risk of early death by up to 15%.

Whatever exercise you choose, you’ll reap the rewards as regular moderate exercise can lower blood pressure, help stave off dementia, help you maintain a healthy weight and decreases the risk of major illnesses such as heart disease, cancer and diabetes.


About our healthcare

Benenden Health provides affordable private healthcare for everyone, giving you access to services such as our 24/7 GP Helpline and Mental Health Helpline straight away. Once you’ve been a member for six months you can request access to diagnostic consultations and tests.

You'll also have access to a wealth of health and wellbeing articles, videos and advice on a range of health issues.