- How much exercise?
- Benefits of exercise
- Physical activity guidelines: children (under 5s)
- Physical activity guidelines: children and young people
- Physical activity guidelines: adults
- Why we should sit less
- Physical activity guidelines: older adults
- Exercise as you get older
- Couch to 5K
- Couch to 5K: week by week
- How to stretch after a run
- Get running with Couch to 5K
- Life after Couch to 5K
- Running podcasts for C25K graduates
- Knee exercises for runners
- Knee pain and other running injuries
- Exercise tips
- Get active with a disability
- Fitness advice for wheelchair users
- Common exercise mistakes
- Why do I feel pain after exercise?
- Exercises for sciatica
- Common posture mistakes and fixes
- Fitness guides
- Get active your way
- Get fit for free
- How to warm up before exercising
- How to stretch after exercising
- A guide to pilates
- A guide to tai chi
- A guide to yoga
- Running for beginners
- Swimming for fitness
- Dance for fitness
- Walking for health
- 10-minute workouts
- 10-minute abs workout
- 10-minute upper arms workout
- 10-minute firm butt workout
- 10-minute home cardio workout
- 10-minute home toning workout
- 10-minute legs, bums and tums home workout
- 5-minute wake-up workout
- Do I need to stretch before exercising?
- Exercises for strong bones
- 12-week fitness plan
- Balance exercises
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- Gym-free workouts
- Easy exercises
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- Get fit with Strength and Flex
- Strength and Flex exercise plan
- Strength and Flex exercise plan: week by week
- Strength and Flex exercise plan: how-to videos
- How to improve your strength and flexibility
5-minute wake-up workout
Start your day feeling on top of the world with this 5-minute bedroom workout combining strength and flexibility exercises.
This routine from physiotherapist Nick Sinfield starts with some gentle in-bed tension-releasing stretches and finishes with a series of energising power moves.
Try to do this workout every morning to burn calories, ease away aches and pains, boost your mood and feel more alert.
Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Take 3 to 4 deep, relaxing breaths.
Knee to chest stretch
Bring 1 knee to your chest, keeping the other leg bent. Do not raise your head or tense your neck. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your buttocks and lower back. Repeat with the opposite knee.
Grasp 1 leg and pull it towards you, then straighten it as far as comfortable. Keep the other leg flat or bent on the bed. Take 3 to 4 deep, relaxing breaths, feeling your hamstring lengthen. Repeat with the opposite leg.
Knees to chest
Bring both knees to your chest and gently grasp your legs. Do not raise your head or tense your neck. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your buttocks and lower back.
Slowly roll your knees to 1 side, keeping them together and ensuring both shoulders remain in contact with the bed at all times. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back. Repeat on the opposite side.
With your feet parallel and shoulders back and down, rotate your upper body to 1 side as far as comfortable without moving your hips. Repeat 6 to 8 times on both sides, taking a deep, relaxing breath on each side to release stiffness in your lower back.
Shoulders back and down and hands on hips, push your chest up and out. Take 3 to 4 deep, relaxing breaths, feeling your chest muscles lengthen.
Upper back stretch
Clasp both hands and extend your arms out in front of you at shoulder level. Look down and slightly round your back. Take 3 to 4 deep, relaxing breaths, feeling the stretch between the shoulders.
Seated hamstring stretch
Sitting upright with both legs straight and hip-width apart or closer, bend from the hips, bringing your chest towards your thighs keeping a straight back. Take 3 to 4 deep, relaxing breaths, feeling your hamstrings lengthen.
On-the-spot power walking
Walk on the spot for about 30 seconds, raising your heels to your buttocks while bending and unbending both elbows together, keeping them by your sides.
With your feet parallel and shoulder-width apart, lower yourself as far as comfortable or until your thighs are parallel to the floor. Do not let your knees lean over your toes. As soon as you touch the bed, come up and repeat. Perform 8 to 10 slow and controlled squats.
Hands on hips, cross your right leg in front of your left leg. Raise your left arm and reach towards the right side. Hold for 3 to 4 deep, relaxing breaths, feeling a stretch across your side. Repeat on the opposite side.
Feet parallel and hip-width apart, bend from the waist, bringing your chest towards your thighs, keeping your legs and back straight. Hold for 3 to 4 deep, relaxing breaths, feeling the stretch in your hamstrings.