UK physical activity guidelines
The current UK Chief Medical Officers' guidance explains aerobic activity, strength work and the importance of breaking up long periods of sitting.
Read on GOV.UKEvidence-based guidance
HEALTH
HUB
Trusted information for a healthier you
Explore carefully selected, evidence-based information about exercise, nutrition, recovery, wellbeing and healthy living from trusted health and scientific organisations.
Browse by life stage
FIND WHAT'S
USEFUL TO YOU
Choose a life stage to find resources most relevant to you. General health guidance is included throughout.
Clear guidance on how much movement adults need, how different intensities count and practical ways to become more active.
Exercise guidance and practical routines
A useful NHS starting point for activity guidelines, beginner-friendly routines, walking, strength and flexibility.
Read on NHSWalking for health
See how regular walking can support fitness and learn simple ways to make it part of everyday life.
Read on NHSSustainable, non-fad information about healthy weight management, eating habits, activity and when weight loss may not be appropriate.
Healthy weight information
The NHS hub for understanding healthy weight and finding reliable support for managing it.
Read on NHSTips to help you lose weight
Small, practical changes covering food, activity, sleep and a realistic approach to gradual weight loss.
Read on NHSHow to achieve a healthier weight
Dietitian-reviewed guidance on realistic goals, portions, habits and keeping weight management balanced and sustainable.
Read on BDAHow to spot a fad diet
Learn the warning signs of restrictive, unsupported diet claims and why quick fixes rarely support lasting health.
Read on BDAReliable information about resistance training, gradual progression, food for training and maintaining muscle through life.
Improve strength and flexibility
NHS guidance on major muscle groups, training frequency, sets, repetitions and building up gradually.
Read on NHSStrength in the UK activity guidelines
See why adults are advised to include muscle-strengthening activity alongside cardiovascular movement.
Read on GOV.UKNutrition for sport and exercise
Dietitian-reviewed guidance on carbohydrate, protein, hydration, recovery and eating enough to support training.
Read on BDAA straightforward library covering food groups, nutrients, hydration and eating around activity — without supplement hype.
Nutrition basics
Eating a balanced diet
Learn how the five food groups fit together and why variety matters.
Read on NHSFood types explained
Explore reliable guidance on carbohydrate foods, fish, dairy, fats, sugar, salt and other everyday choices.
Read on NHSUnderstanding food labels
Learn how to read energy, fat, saturates, sugars, protein, salt and portion information.
Read on NHSVitamins & minerals
Vitamins and minerals
One official guide covering vitamins A, B, C, D, E and K plus calcium, iron, iodine, potassium, zinc and other minerals, including food sources and safety.
Read on NHSHydration
Water, drinks and hydration
A practical overview of fluid needs, healthier drink choices and signs that you may need more fluid.
Read on NHSSupportive information about sleep, fatigue, fluids and giving training time to settle and adapt.
Sleep and tiredness
The NHS starting point for sleep information, common reasons for tiredness and practical self-care guidance.
Read on NHSSleep, stress and low mood support
Every Mind Matters brings together practical, expert-backed help for sleep problems, stress, anxiety and low mood.
Read on NHSTiredness and fatigue
Learn about everyday causes of fatigue, sleep habits and the signs that ongoing tiredness should be discussed with a GP.
Read on NHSPractical, measured guidance on warming up, flexibility, balance and maintaining comfortable movement.
Warm up before exercise
A simple NHS warm-up routine to prepare gradually for more energetic activity.
Read on NHSStrength and flexibility
Learn what flexibility work can support and how it fits alongside strength and aerobic activity.
Read on NHSStretch after exercise
A gentle five-minute routine for winding down after activity and working on flexibility.
Read on NHSApproachable NHS resources for looking after mental wellbeing and knowing when to reach out for more support.
Every Mind Matters
Practical NHS tools and expert-backed ideas for sleep, stress, anxiety, low mood and everyday mental wellbeing.
Read on NHSSeven ways to support mental wellbeing
Simple ideas covering sleep, connection, activity, helpful thinking and making time for what matters to you.
Read on NHSStress, anxiety, low mood and sleep
A calm overview of common mental health difficulties, practical tools and routes to further help.
Read on NHSTrusted guidance for protecting cardiovascular health, supporting bones and maintaining strength and independence.
Heart and circulatory risk factors
A clear BHF overview of blood pressure, activity, smoking, alcohol, weight and other factors that affect heart health.
Read on BHFBone health for all
Learn how food, movement and everyday habits help support bones throughout life.
Read on ROSExercise for bones
Evidence-based information about strength, appropriate impact and balance exercise for bone health.
Read on ROSReliable starting points for the everyday habits and checks that help you look after your health over time.
NHS healthy living
One place for official guidance on food, movement, sleep, healthy weight, alcohol, smoking and seasonal health.
Read on NHSEveryday hydration
Guidance on fluid, healthier drink choices and spotting when you may not be drinking enough.
Read on NHSAlcohol advice
Official information about units, health risks, cutting down and finding support if alcohol is becoming difficult to manage.
Read on NHSHelp to quit smoking
NHS information and support for stopping smoking, including practical options that can improve the chance of success.
Read on NHSNew to the gym?
A SIMPLE GUIDE
TO GETTING STARTED
Find friendly answers about what to wear, what to bring, using equipment, gym etiquette, soreness and those completely normal first-visit nerves.
Read the beginner guide ↗