Doing exercise releases endorphins and endorphins act as analgesics, which means they diminish the perception of pain. In turn, this can have marked improvements on mental wellbeing (WebMD).

To inspire you to get active, we have pulled together some useful resources and tips.

Start Small pink hand.pngStart small and work your way up! No need to join a 30-day challenge. What is feasible right now? Small walks? 5-minute yoga?

Phone green hand.pngFind a buddy! No more "Oops I forgot" or "I'm really not in the mood today!" and many other variations. 

Reframe yellow green hands.pngReframe: Exercise can feel daunting or too hard or you feel like you don't have time. How about reframing these thoughts?

NHS staff are now able to sign up to the NHS Digital Weight Management Programme. This is a brand new service for people who would like to lose weight and improve their health and wellbeing.

If you have a BMI of 30 or greater (or 27.5 or greater for staff from Black, Asian and other minority ethnic groups), you can now access a free, online 12-week weight management programme which is personally tailored to support your journey to a healthier lifestyle.

Keeping healthy and active can be hard, especially with the demands of a busy job, but this digital programme can help you make those small changes, one step at a time. Signing up is quick and easy – just visit this website for more information and to join today!

Good Thinking: Digital Mental Wellbeing for London - Good Thinking supports Londoners to look after their mental health and wellbeing in a way that works for them. They have created blogs and podcasts to support improving your own wellbeing. Click here to find out more. 


nhs-logo.pngNHS Get Fit for Free: Suggestions for free workouts including Couch to 5k, Strength and Flex exercise plans, and more.

disability.jpgGet active with a disability: an NHS guide to getting active if you have a disability or long-term health condition.


Food for thoughtSelf-help guide to help you manage your wellbeing and health by making changes to how you exercise and stay active.

Social Media

@nez__healthhub is a Nike trainer, weight-lifter, and Muay Thai expert. She posts workout ideas and updates on her own fitness journey, fitting workouts into her busy lifestyle.

Fancy a walk?

Find beautiful walking routes near London and beyond.

​​​Hop on your bike!

Anthony Desnick's TED talk about the different ways cycling changes us.

CycleScheme: save 25%-39% on a new bike and accessories. Your employer needs to be signed up to it, which you can check on their website by selecting 'I am an Employee' and searching for your employer's name. The following NHS Trusts are signed up to it: SLaM, KCH, Lewisham and Greenwich, and Oxleas.

Wheels for Wellbeing: inclusive cycling sessions for people with disabilities and their families, carers or friends, in south London. 

Cycle Confident: free and subsidised training courses and services for everyone. See what is available to you where you live, using the 'Your Borough' tab on their website.

Black Girls Do Bike: a community of women, especially women and girls of colour, who have a passion for cycling. 

The following routines were designed by The Darebee Resource in collaboration with the NHS.

Sorry, the PDF could not be displayed. Click here to download the PDF

Parkrun is a free and friendly weekly 5k community event that takes place in local parks and open spaces every Saturday at 9:00am. Parkrun is an inclusive and welcoming event. You can walk, jog, run, volunteer or speculate; everyone is welcome. To find out more about your local park run, visit the website below:

events | parkrun UK