Cardio machines like treadmills, stationary bikes, steppers, cross trainers, and rowing machines are great for improving aerobic or cardiovascular fitness. Many gyms also offer accessible equipment, such as recumbent and arm bikes, designed to support people with disabilities.
Gyms typically have both free weights and resistance machines, making it easier for everyone to find a strength training option that works for them.
Most gyms employ personal trainers and fitness instructors, many of whom are trained to support people with health conditions. Don’t hesitate to ask about this when joining.
Some gyms offer specific supervised sessions for people living with health conditions.
Gyms can be a great place to build confidence in a safe, supportive, and well-equipped environment.
Gyms are great for cardio and have machines that almost everyone can use.
Gyms have everything you need to get stronger.
Balance work is easy to add at the gym.
Gym prices can vary, so it’s a good idea to shop around. Many gyms offer free trial sessions so you can try them out first. Some also have discounted memberships at certain times of the year, off-peak rates, or pay-as-you-go options, which can make joining more affordable.
It’s completely normal to feel unsure at first, everyone starts somewhere. Many gyms offer beginner-friendly classes or groups where everyone is learning together.
Try to focus on enjoying the movement, perhaps the music, and the positive impact on your health. If you’re nervous, you could bring a family member or a friend with you, to help build your confidence.
No, just loose comfortable clothes, supportive shoes and layers so you can keep cool.
Gyms have been working hard to be welcoming to all. Most offer sessions especially for older people and people with disabilities. Off peak times are often most inclusive, and there won’t be any queues for equipment
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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Many gyms offer discounted personal training and supported classes for people living with disabilities. Just as importantly, most have trained staff who are ready to help and will do their best to make your experience positive and worthwhile. No need to feel intimidated, gyms are designed to support people of all abilities and fitness levels. When exploring your options, ask about staff training and experience to ensure the gym is the right fit for your needs. Many gyms also work with local health care providers to offer specific pathways for people living with long term conditions. You can find information about local opportunities through Active partnerships.
Use the helpful gym staff for advice on what equipment to use. They can help you design a programme that best suits your needs. Start slowly and build up gradually. Once a week is a great start, then build it up to twice a week when you start becoming more familiar with the space and the equipment.
Gyms are great places to build strength, so try to include some strength training in your routine as well as using the cardiovascular machines. You might also enjoy adding some energetic activities on the gym floor for variety. Recumbent bikes can be a helpful starting point for many people, especially if you’re new to exercise. If walking is challenging, cross trainers are often easier to manage. Speak with a gym staff member or a personal trainer before you begin, they can help you find safe and effective options that suit your needs. Many gyms also work with local health care providers to offer specific pathways for people living with long term conditions. You can find information about local opportunities through Active partnerships.
Use a variety of equipment to challenge your body and your coordination. You could get some advice on using the free weights, the dumbbells and barbells, as well as the resistance machines. You could try out different durations and intensities on the cardiovascular equipment too. No need to overdo it though, an hour at the gym is more than enough time to keep active.
Gyms are excellent places to build both muscular strength and cardiovascular endurance which is excellent for our health. Many people find it easier to do 10 minutes on several different machines rather than spending a long time on just one. Remember, an hour at the gym is plenty of time to gain benefits, especially if you are able to go more than once a week. A personal trainer can guide you in finding safe, effective, and enjoyable options that work best for you.
Yes, many gyms are designed to be accessible for people with different needs. This is one of the great benefits of using a gym. When choosing a gym, it’s important to ask about any specific accessibility features you may need to make sure it’s the right fit for you.
For local gyms, a simple google search will do. Don’t be afraid to shop around to find the best option for you
Nuffield Health have Fitness & Wellbeing Gyms all over the country and provide access to a wide range of onsite health services and superb gym facilities.
GoodGym is a community of runners, walkers, and cyclists who get fit by helping local charities and isolated older people through practical volunteering tasks.
Active Partnerships is a nationwide movement, physical activity and sport network that exists to make active lifestyles the norm for everyone.
Swing fitness offers self contained ‘mini gyms’ in boxes which you can book in a similar way to e-bikes across London. These are supported by exercise programmes delivered through an app.
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.
