<p>Exercise offers a whole host of benefits to health and well-being. Cardiovascular exercises aim to get your heart rate up and increase blood circulation.</p>
<p>Walking is a great way to get active. Another is the skipping rope, or to put on music and dance. </p>


Cardio exercise

<p>Resistance and strength exercises can help strengthen your muscles. This is usually done on the spot and will not make you out of breath like cardio exercises.</p>
<p>Instead of using tools like weights or resistance bands, you can use tins of baked beans or bags of rice.</p>


Strength & resistance exercises

<p>Strength and flexibility routines help balance, will reduce joint pain, and reduce the risk of falls. </p>
<p>Yoga, pilates, and tai chi are examples of flexibility exercises.</p>


Flexibility, balance, and mobility

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<div><b>Why exercise?</b> <p>Exercise offers a whole host of benefits to health and well-being. Live longer, live happier!</p>
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<div><b>Is there a cheap option?</b> <p>Moving around more is free. Go for a walk. Use the stairs. Even starting small, you'll feel the benefit.</p>
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<div><b>What if I want a proper workout?</b> <p>Running, press-ups, sit-ups - push yourself as hard as you like. But build up gradually.</p>
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<div><b>Can I take it to another level?</b> <p>Follow our links below to Olympic Team GB exercises.</p>
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<div><b>Is there a disability option?</b> <p>From sitting yoga to the Paralympics - the range of accessible options is virtually endless.</p>
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<p>Do you struggle to fit exercise into your routine? Maybe you don't have a routine, but you need more activity and don't know where to begin?</p>
<p>We've done some research to find you ways to get started that are free and, best of all, that will fit your day.</p>
<h3>Getting your heart beating</h3>
<figure> <p>Media playback is not supported on this device</p>
</figure><p>Cardio (cardiovascular) exercise aims to get your heart rate up and increase blood circulation. </p>
<p>Whether you want to improve your heart condition (remember it's a muscle), lose weight, clear your mind or just improve your health, cardio exercise will help. </p>
<p>The NHS has a <a href="http://www.nhs.uk/livewell/fitness/pages/home-cardio-workout.aspx">10-minute home cardio workout</a> to get you started until you are ready to move for longer. </p>
<p><a href="http://www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-walking.aspx">Walking</a> is a great way to get active. If you want to up the pace, <a href="https://www.bbc.co.uk/sport/get-inspired/43501261">Couch to 5K</a> takes you from walking to a confident 30-minute run in nine weeks.</p>
<p>There are other ways to get going at home - grab that old <a href="http://blog.myfitnesspal.com/the-best-15-minute-jump-rope-workout/">skipping rope</a> or put on some music and dance. Getting your groove on for 15 minutes not only works your heart, it will put a smile on your face. Or shut the curtains and <a href="http://www.nhs.uk/Conditions/nhs-fitness-studio/Pages/belly-dancing-for-beginners.aspx">try this belly dance routine.</a></p>
<h3>Working on strength &amp; supporting your muscles</h3>
<figure> <p>Media playback is not supported on this device</p>
</figure><p>Strength and resistance exercises can help strengthen your muscles and improve mobility. </p>
<p>They are generally done on the spot and may not leave you panting like cardio exercise but they definitely work the body to increase fitness and improve health. </p>
<p>Some of these types of exercise use tools like weights or resistance bands but that shouldn't stop you. Just take a look in your cupboard and put your tins of baked beans or bags of rice to good use.</p>
<p>You can <a href="https://www.bbc.co.uk/sport/get-inspired/45245003">follow any of these 10 workout videos</a>, as Team GB Olympians guide you through easy-to-follow workouts which you can do at home. </p>
<p>The NHS has put together a <a href="http://www.nhs.uk/livewell/fitness/pages/home-cardio-workout.aspx">10-minute home toning workout</a> for general all-over fitness, and also have workouts focusing on <a href="http://www.nhs.uk/Livewell/fitness/Pages/legs-bums-and-tums-home-workout.aspx">legs,</a><a href="http://www.nhs.uk/Livewell/fitness/Pages/firm-butt-workout.aspx">bums</a> and <a href="http://www.nhs.uk/Livewell/fitness/Pages/abs-workout.aspx">tums</a> and one specifically for <a href="https://www.nhs.uk/conditions/nhs-fitness-studio/body-blast-arms/">bingo wings.</a></p>
<p>The NHS also has a range of exercise routine videos in their <a href="http://www.nhs.uk/Conditions/nhs-fitness-studio/Pages/welcome-to-nhs-fitness-studio.aspx">Fitness Studio</a> to work various parts of your body. Just click on the 'Strength and resistance' tab to choose your workout.</p>
<h3>Flexibility, balance and mobility</h3>
<figure> <p>Media playback is not supported on this device</p>
</figure><p>No matter your age, reduce joint pain and prevent injury, add strength and flexibility to your routine. These workouts help balance, reducing the risk of falls, and strengthen muscles for mobility. </p>
<p>Yoga, pilates and tai chi are examples of flexibility exercises, try to incorporate simple exercises into your routine without taking a class. </p>
<p>The NHS has a <a href="http://www.nhs.uk/livewell/strength-and-flexibility/pages/strength-flexibility-training.aspx">Strength and Flexibility podcast</a> with instructional videos that will increase your fitness levels in five weeks. For people who are less mobile, there is also a <a href="https://www.nhs.uk/live-well/exercise/sitting-exercises/">selection of sitting exercises</a> that will keep you active without overdoing it.</p>
<p>Take a look at the routines on the 'Pilates and yoga' tab in the NHS fitness studio, or take a look at <a href="http://blog.myfitnesspal.com/the-best-free-yoga-videos-for-newbies-2/">this collection</a> of free yoga videos. </p>
<h3>What's next?</h3>
<p>There's loads information and apps for workout ideas, <a href="http://www.nhs.uk/livewell/fitness/Pages/Fitnesshome.aspx">NHS Choices</a> is a good place to start. Remember to consult your doctor first if you haven't exercised in a while or you have any pre-existing conditions.</p>
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Why exercise? Exercise offers a whole host of benefits to health and well-being. Live longer, live happier! Is there a cheap option? Moving around more is free. Go for a walk. Use the stairs. Even starting small, you'll feel the benefit. What if I want a proper workout?

Everyday exercise: How to work out at home without equipment

Cardio exercise

Strength & resistance exercises

Flexibility, balance, and mobility

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