The nation's favourite ways of staying fit
14 August 2026
Last reviewed: 14 August 2026
From playing football to cycling to work, there are a myriad of ways to stay in shape. Here, we list the seven most popular and explain some of the benefits of each one.
Walking
More than three quarters (76%) of adults living in the UK walk to stay fit, according to analyst YouGov.
That's good news for the nation's health as walking burns calories, boosts metabolism, and helps regulate appetite - enabling people of all ages to maintain a healthy weight without making major lifestyle changes.
Like other forms of exercise, regular, brisk walking supports your joints and helps to prevent or manage health conditions such as heart disease, high blood pressure, and type 2 diabetes.
It also improves mood, memory, and sleep patterns, while reducing stress and anxiety for those who suffer with them.
And as walking boosts blood flow to the brain, stepping out daily is good for cognitive function too.
Know your numbers
People who walk at least 20 minutes a day, 5 days a week, have 43% fewer sick days.
Gym workouts/fitness classes
Training at the gym and attending group classes such as yoga or spin can help you to stay focused on your fitness journey.
This makes them a popular option, with gym membership currently at around 12 million and UK adults attending 1.2 billion paid group classes in 2025.
While women often prefer classes, men are more likely to concentrate on strength training and cardio machines.
But some trends, such as Hyrox - a standardised indoor fitness race that combines functional workouts like rowing with running - are equally popular with both sexes.
Running/jogging
If you're keen to pick up the pace on the road to fitness, swapping walking for running is an easy way to boost the benefits.
Running strengthens your heart, improves circulation, and lowers your risk of major diseases such as stroke.
What's more, it's one of the best natural ways to boost your mood as it releases endorphins and lowers your cortisol levels.
Regular running can also help you to enjoy better sleep, while greater blood flow to the brain promotes sharper thinking.
Other benefits include burning calories, boosting metabolism, building bone density, and strengthening your leg and core muscles.
And like walking, it doesn't require any special equipment or financial outlay.
Good to know
You don't need to sign up for a marathon. Even two to three 5-10-minute runs each week can help to improve your mood and fitness level.
Swimming
Swimming is a full body workout that supports long term health in ways few other sports can match.
It's gentle on your body, making it a good choice for people with painful joints, as it allows them to work their arms, legs, back, and core without impacting their hips, knees, or spine.
It also boosts your mood, regulates your nervous system, and lowers cortisol.
In terms of specific health benefits, it's one of the best activities you can do to support healthy lung capacity.
What's more, water resistance encourages long, fluid movements, which aid flexibility, keeping swimmers mobile for longer.
Cycling
Used both for commuting and fitness purposes, cycling is one of the most efficient, joint friendly ways to stay in shape.
Even short, easy rides improve your heart, brain, and long term health - and because it's low impact, it's ideal for all ages and a great family activity.
As such, it's an easy activity to slot into your weekly routine, and offers a range of benefits, including:
- Lower stress levels
- Better lung capacity
- Deeper sleep
- Stronger muscles
What’s not to like!
Know your numbers
An estimated 86% - almost 60 million - of the UK population can ride a bike.
Home workouts
Fitness centres are not for everyone. Lack of time, location, financial constraints...there are lots of reasons why people prefer to work out at home.
Popular options include bodyweight circuits, YouTube HIIT videos, and guided workouts such as those for Peloton exercise bikes.
If you struggle to motivate yourself to work out at home, you can also do online classes via Zoom or Teams.
Doing them live means you can enjoy a bit of social interaction and get some tips on your technique.
Kickstart your home workout journey in under 30 minutes a day
These 3 steps to a fitter, healthier you can be done at home and take less than half an hour per day.
- Walk 10-20 minutes - try to keep up a reasonable pace
- Do 5 minutes of stretching - e.g., sun salutations
- Do one quick strength exercise - e.g., 10 squats, 10 push ups, or a 20 second plank
Football
With an estimated 11 million participants across the country, football is the UK's largest grassroots sport by far.
And thanks to the increasing popularity of women's football, its players include a growing number of women and girls.
Other favoured team sports include netball, basketball, cricket, and rugby, while golf and tennis are also popular - particularly during the warmer months.
If you're considering starting a team sport such as football, you can look forward to better physical and mental health thanks to the combination of interval training, strength work, coordination, and social interaction involved.
On the physical side, the benefits of doing a calorie burning sport with bursts of running, jumping, and quick changes of direction include better lung health, stronger muscles and bones, and improved heart health.
The mental health benefits, meanwhile, include mood-boosting endorphins and higher self-esteem.
Good to know
Women's football is going from strength to strength in the UK; some 2.6 million girls now have equal access to football in school PE lessons, up 31% since 2020-21.
5 easy ways to stay fit
Not a natural sportsperson? Try simply switching up a few everyday habits, such as:
- Taking the stairs rather than the lift/escalator - a quick fix for better cardio fitness and leg strength.
- Stretching – enjoy pain-free movement and better posture by doing a few stretches each day.
- Doing active chores – cleaning, gardening, carrying heavy shopping bags, they all count!
- Cycling (or walking) instead of driving – when going on short trips and doing errands.
- Having fun – dancing around the kitchen and playing with young children keep you fit without you even realising.
About the author
Jessica Bown is a freelance writer and journalist.
