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Getting health benefits from physical activity is easier than you think, and it does not have to cost an arm and a leg.

Doing at least 150 minutes a week of moderate-intensity activity is enough to keep you feeling fit and healthy.

Try these cheap and fun gym-free activities to improve your health and fitness.


Walking is one of the best forms of exercise because it's cheap and accessible to most people.

Walking stimulates the cardiovascular system: the heart, lungs and circulation.


Running makes more demands on your body than walking, so if you're just starting out, you should build up the speed and duration of your runs gradually.


Cycling is an aerobic exercise that works your lower body and cardiovascular system.

If you plan to cycle regularly, make sure your bike is the right size and the saddle and handlebars are adjusted to suit your height. 

As with running or walking, you can make cycling a social activity by riding with friends, family or a cycling group. 



Swimming is the third most popular type of exercise in the UK after walking and running. Most pools offer lessons if you're a beginner or want to improve.

Swimming exercises the whole body and is a great way to tone up and get trim.


Dance is popular among all age groups. It's a skilled activity, but most studios offer classes for all abilities.

Dancing is an aerobic activity that improves your balance and coordination. It's suitable for people of all ages, shapes and sizes.

Try these cheap and fun gym-free activities to improve your health and fitness.