Challenge
The 30-Day Restart
A printable month of ten-minute movements for people who haven't exercised in years. Chair-to-walk-to-stairs progression, with a tick box for every day.
£5
BuySection
Move
Strength, walking, swimming, cycling and balance — from whatever starting point you're at.
Start here
How to get active again: the complete starting guide
The complete starting guide to getting active. Covers the four types of activity, what the UK, WHO and US guidelines recommend, starting from nothing, safety, choosing an activity and staying consistent.
Read the guidePlans and workbooks for move
Whole shop →Plan
Strong at 60: the 12-week strength plan
Two sessions a week, home or gym, written for beginners. Includes the 'why' behind every exercise and a progress log.
£9
BuyGuides
Balance: the exercise most people skip, and five ways to practise it
Why falls are common after 65 and largely preventable, five simple balance exercises done near a wall or chair, what tai chi offers, and when to ask a GP or physiotherapist for help.
Why strength training matters more every decade, and how to start at home
A plain explanation of sarcopenia (age-related muscle loss), the six movements that cover the whole body, beginner sets and reps, bodyweight versus bands versus dumbbells, and how to progress safely at home.
Swimming and cycling: the joint-friendly way back to fitness
Why swimming and cycling are the low-impact options health bodies recommend, how to learn or relearn as an adult in the UK and US, what an e-bike does and does not do, and how to build up to the 150-minute guideline without hurting yourself.
The 8-week walking plan for beginners
A progressive eight-week walking plan for people who are starting from little or nothing, with a week-by-week table, advice on shoes, pace and hills, and how to find a walking group in the UK or US.
Stories
No one left behind on the Expresso trail: fifteen years of Tuesday rides with Girls Outside
How a group of women in Colorado's Roaring Fork Valley turned a Tuesday mountain bike ride into a 15-year habit: the motto, the tailgate and why the group keeps them riding. How to start mountain biking on easy graded trails, or ride harder terrain with a group if you already ride.
Watching a swimmer from an exercise bike led Sola Alegbe from a lifelong fear of water to teaching it
How a Londoner who nearly drowned as a child learned to swim at 48, left her job at Transport for London and qualified as a swimming teacher. What the first lesson is really like, and how to start if water frightens you, or go further if you already swim.
Fifteen seconds through the cones took Darren Miles from his local park to the world championships
Darren Miles has skateboarded since he was a boy in Essex. In 2020 he switched to slalom, racing between cones, and this October he was picked to skate for Great Britain at the world championships in Asunción. How he did it, why a new skill is worth learning, and how to get on a board safely.
DonnaJean Wilde wrote a master's degree on her elbows, then planked for five hours in Utah
DonnaJean Wilde of Magrath, Alberta, held a forearm plank for five hours at the Huntsman World Senior Games in St. George, Utah, and Guinness World Records is reviewing it. How she got there, what a large review found about holds like the plank, and how to build your own.
After 140.6 miles on his home course, José Graca reached the world championship podium by 19 seconds
José Graca of Kailua-Kona finished third of 246 in the men's 50 to 54 group at the 2026 Ironman World Championship, after a sprint over the last mile. What the race asks for, what the weekly activity guidelines say, and how to work towards a long triathlon from where you are now.
Bored of his usual route, Nigel Beecroft ran every street in Birmingham instead
Nigel Beecroft of Harborne, Birmingham, spent about two years running every street in the city, some 2,500 miles, finishing in October 2025. How an every-street project works, what research says about new places and mood, and how to start one on foot at any pace.
Three deserts, a full Lake Eyre and 6,300 km: Craig Johnston's record ride across Australia
Craig Johnston, 56, of Gymea Bay in Sydney, left Byron Bay on 23 July 2026 and rode about 6,300 km (3,900 miles) to Steep Point in Western Australia in 44 days and 10 hours, sleeping in a tent or the occasional pub. That took more than 16 days off the record for the unsupported crossing. How he did it, what the research says about time on a bike, and how to build towards a multi-day ride of your own.
From the Golden Gate to the Farallon Islands: Amy Appelhans Gubser's 17 hours in open ocean
In May 2024 Amy Appelhans Gubser, then 55, a nurse at UCSF Benioff Children's Hospitals, swam 29.7 miles from the Golden Gate Bridge to the Farallon Islands in 17 hours without a wetsuit — the first person to complete the route in that direction. How she prepared, and how to build towards open water yourself.
Mike Barnes ran three marathons in a fortnight, each one for his daughter Laura
Mike Barnes started running at 70 after losing his daughter Laura to bowel cancer. Now 74, he has run four marathons, raised around £45,000 for Bowel Cancer UK and ran London 2026 alongside his two other daughters.
Natalie Grabow learned to swim as an adult, then finished the Ironman World Championship
Natalie Grabow learned to swim at 59 so she could try triathlon. On 11 October 2025, aged 80, she became the oldest woman to finish the Ironman World Championship in Kailua-Kona, in 16:45:26.
Ravi Sood trained for knee surgery and came away with a national powerlifting record
Ravi Sood began weightlifting at 70 before double knee replacement surgery. At 82 he holds the Australian age-group deadlift record (115 kg) and was selected to represent Australia at the World Masters Powerlifting Championships.
Things to do
More things to do →- Take on the PARAS' 10
- Take a kitesurfing lesson
- Try indoor rock climbing
- Climb Ben Nevis
- Climb Yr Wyddfa (Snowdon)
- Climb Scafell Pike
- Hike to the top of Half Dome
- Hike to the summit of Mount Whitney
- Hike up Mount Washington, New Hampshire
- Walk the Coast to Coast Path
- Walk the West Highland Way
- Hike a section of the Appalachian Trail