Gyms and home exercise equipment

Regular exercise needs no special place or equipment: walking, running and exercises using body weight are free. A gym, a leisure centre or a few items at home add variety, resistance and, for many people, the motivation of a routine.

What gyms offer

• A wide range of cardiovascular and strength equipment, kept in working order.
• Classes, from circuits and indoor cycling to yoga and Pilates.
• Staff who can demonstrate equipment and write a programme.
• In many leisure centres, a swimming pool, sports halls and courts.
• Somewhere warm, dry and lit in winter.

The drawbacks are the cost of membership, travel time, crowding at peak hours, and contracts that outlast the enthusiasm that prompted them.

Choosing a gym

• Location and hours: a gym close to home or work, open at the times it will be used, is the one most likely to be visited.
• A visit at the intended time of day, to see how busy it is.
• Induction: a good gym asks about health before a new member starts and shows how the equipment works.
• Staff qualifications: instructors and personal trainers in the United Kingdom can be checked against the register of the Chartered Institute for the Management of Sport and Physical Activity.
• Pay-as-you-go: council leisure centres and many gyms sell single sessions, which suit occasional users.

Contracts

The length of the minimum term, the notice period and the conditions for cancelling are read before signing. Under consumer law, a term that keeps a member tied in when circumstances change seriously, for example through illness, injury or redundancy, may be unfair, and regulators have acted against gyms on this point. A membership bought online or by telephone normally carries a 14-day right to cancel.

Exercise on referral

Many areas run schemes in which a GP or other health professional refers a patient with a long-term condition to a supervised programme at a local leisure centre, at reduced cost.

Outdoors and free

Parks often have outdoor gym equipment. Free, timed 5-kilometre events are held weekly in parks across the country, and walking groups, running clubs and community sports sessions are widely available. Exercise outdoors in daylight also benefits mood and sleep.

Equipment at home

A useful set of home equipment takes up little space:

• an exercise mat;
• resistance bands in two or three strengths;
• a pair of dumbbells or a kettlebell, or adjustable weights;
• a skipping rope;
• a sturdy step or bench.

Larger machines, such as an exercise bike, a rowing machine or a treadmill, justify their space only if they are used several times a week. Points to check are the floor area needed in use, noise for neighbours, the maximum user weight, and whether the machine folds. Second-hand machines are widely available, often little used.

Safety at home

• Treadmills and exercise bikes are kept away from young children, with the safety key removed. Moving belts and wheels cause serious injuries to small hands.
• Resistance bands are checked for nicks and anchored securely.
• Doorway pull-up bars are fitted according to the instructions and tested before each use.
• Weights are stored where they cannot roll or be pulled down.

Guidance without a gym

The NHS publishes free exercise videos and beginner programmes online, and many instructors teach classes by video. The basics of lifting are covered under strength training, and the weekly targets under physical activity guidelines.