Cardio classes are good for your heart, lungs, bones and joints. They can improve sleep and your overall sense of well-being. Done regularly, energetic classes can help to lower blood pressure, manage diabetes, reduce the risk of osteoporosis (thinning bones) and dementia.
You can choose your own duration and intensity. Like all forms of activity, it’s best if you try and do it regularly, at least twice a week.
Online cardio classes use short bursts of movement to build fitness.
Energetic classes work your whole body and build strength without you noticing.
Online energetic classes work your arms and legs together, which helps balance.
Choose your intensity and your duration. Start slowly and build up gradually, and stop before you feel out of breath or uncomfortable. Eventually, you will be able to tolerate the feeling of breathing more deeply, and may even come to enjoy it!
It is much better to move than not, but it is really important to start and build up slowly. Listen to your body, if it feels good keep going, but if it doesn’t, stop. It’s important to find enjoyment in how you move.
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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Try one of the online seated options. Many last only 10 minutes but try and do them as many times a week as you can. Build up to longer sessions and perhaps vary what you are doing each day.
Mix up a seated option with standing options. Many last only 10 minutes but try and do them as many times a week as you can. Build up to longer sessions and perhaps try to build more standing work as you get stronger and fitter. It may help to supplement this with an in person class as well, especially if you are struggling with pain.
Many providers offer courses which help you build up your coordination, fitness and confidence as you go through. Try and do something at least twice a week. It may help to supplement this with an in person class as well, especially if you are struggling with pain.
Many providers offer courses which help you build up your fitness and confidence and to help you move better. Try and do something at least twice a week.
Practice regularly to improve your fitness. Try and do something at least twice a week.
Yes, there are lots of online aerobic, cardio or fitness chair-based options.
There are loads of online options to explore on google, some free and some not. Just use google and try a few options out. Here are a few examples you might like.
NHS advice about healthy living.
Exercises to raise your heart rate, including aerobics for beginners, dancing exercises and a workout to start your day.
Discover We Are Undefeatable’s range of easy-to-follow, accessible workout videos.
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.
