Volunteering is a great way to get involved with others and to get active yourself. There are a wide range of opportunities out there and lots of groups which would welcome your time, expertise and support. Volunteers tend to report better physical health than non volunteers, so get involved to benefit others as well as yourself.
Volunteering is particularly good for improving mental health, self esteem and significantly boosts social well-being. There are plenty of opportunities out there to suit from helping out with community sports clubs, to walking or gardening or even working in a charity shop. Some evidence suggests that the benefits felt from volunteering increases with age, so it’s never too late to start.
Depending on what you choose to do, anything that keeps you moving through the day will build cardio fitness.
Depending on what you choose to do, anything that challenges your muscles through the day will build strength
Increasing the amount you stand and walk will help with balance.
This is very common. Start by thinking about what you enjoy, your expertise and what you want to give back. There are lots of websites dedicated to volunteering, but a good start would be the National Council for Voluntary Organisations to help give you some ideas.
Whilst you are not paid for your time, you may get money to cover expenses like travel, food or drink.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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If you’re not ready or able to move about much, try volunteering from home. There are lots of opportunities for volunteers to befriend or help others by being on the end of the phone.
If volunteering closer to home is better, try volunteering in a shop where you can sit as well as stand. Or perhaps on the phone or doing administrative tasks from home.
If you can get around easily, try helping with more energetic activities like walking or gardening groups, Stately Homes or Churches would welcome volunteers.
If you have more energy and get around easily, sports clubs and exercise groups would benefit from your time. You might think about assisting a coach, or even coaching yourself.
For people with lots of energy, sports clubs and exercise groups would benefit from your time. Consider coaching, refereeing or umpiring.
Yes, clubs and organisations would welcome volunteers with disabilities and are actively encouraged to help.
NCVO supports charities and volunteers across England by providing resources, training, and advocacy to strengthen civil society.
Widen participation in the outdoors by supporting people from global majority ethnic communities to become qualified walk leaders.
The National Garden Scheme opens over 3,500 private gardens across the UK to raise funds for nursing and health charities, promoting gardening as a source of wellbeing and community support.
The Duke of Edinburgh’s Award empowers young people aged 14–24 to build confidence, resilience, and skills through volunteering, physical challenges, and personal development activities.
Rewilding Britain is a charity working to restore ecosystems and biodiversity by reconnecting people with nature and promoting large-scale rewilding across land and sea.
Parkrun is a global charity that organises free, weekly, 5 kilometre and 2 kilometre community events in parks and outdoor spaces.
GoodGym is a community of runners, walkers, and cyclists who get fit by helping local charities and isolated older people through practical volunteering tasks.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website.
