20th July 2026 • My Family Our Needs
Key takeaways
- There are lots of cheap and fun ways to get fit without having to join an expensive gym.
- Simple, daily activities like taking a brisk walk with friends can help you easily hit your activity goals.
- Free online videos, home workouts, and even a basic skipping rope are great options for exercising at home.
Summer is here. Many people feel the need to hit the gym, but finding fun ways to get fit is often more beneficial for a healthy lifestyle all year round. This approach helps you feel confident and stay active without the pressure of a traditional gym environment. At MFON – published by Care Choices Ltd and focused on families of children and young people with additional needs – we know that “active” looks different for every family.
If you’d like to boost your health and get fit, but can’t afford to join a gym, or struggle to get out of the house, here are a few cheap and easy ideas. Many of these work just as well for wheelchair users or people with limited mobility as they do for anyone else.
Many people shy away from exercise. They may feel they don’t have the time or energy, or they may not feel confident doing it. Whatever your thoughts on exercise, there are simple ways to fit it into your life in a fun way. There are so many ways you can try to get active, including a wide range of social and fun-filled activities for the whole family.
Why look for fun ways to get fit?
Exercise can have a great effect on your health and wellbeing. It can make you feel better about yourself and your world, and give you a bit more bounce to tackle difficult issues. Exercise helps to reduce the risk of heart disease, stroke and Type 2 diabetes. It can have a beneficial effect on your emotional wellbeing, your sleep and your stress levels too.
Research backs this up. A 2023 systematic review and meta-analysis found that physical recreation can improve mobility, balance and quality of life for adults with disabilities – and that enjoyment is one of the biggest factors in keeping people active. That last point matters: fun really does help you stick at it.
Government recommendations
Current UK Chief Medical Officers’ guidelines say any activity is better than none. Adults aged 19 to 64 should aim for at least 150 minutes of moderate activity – such as cycling or fast walking – each week, or 75 minutes of vigorous activity such as running. Strength exercises on two or more days a week are also recommended. Small increases in activity still bring real benefits.
The same guidelines include specific guidance for disabled adults, noting that small bouts of activity across the day count. According to current official UK guidance, disabled adults remain less active than others, with fewer than half meeting these targets. Light movement and reducing sitting time also help, so every bit counts.
Walking as a fun way to get fit
It may sound simple but walking at a fast pace can be great exercise. Meet up with friends and have a chat, take the family or walk your dog. If you’re walking on your own, take your phone loaded with your favourite songs, podcasts or audiobooks to help you while away the time.
The 10,000 steps challenge encourages everyone to take 10,000 steps every day. A pedometer can help you track how many steps you take and build up gradually. Most smartphones now have apps that do the same. There are lots of ways to work more walking into your day – getting off the bus a stop early, walking the children to school, or parking further from your destination.
If walking isn’t an option for you, Activity Alliance’s “Being active at home” guide has a useful STEP tool – Space, Task, Equipment, People – to help you find ways to move that suit your situation. It’s a practical, disability-led resource worth bookmarking.
Fun ways to get fit at home
If you can’t get out to exercise, there are a number of things you can do in the comfort of your own home. The NHS Better Health pages list free tools including short home workouts, Couch to 5K and guided plans you can follow at your own pace. For wheelchair users, the NHS wheelchair fitness advice page covers resistance band work, sitting exercises and adapted gym options.
Scope’s exercising from home guidance is also worth a look – it encourages starting small, going at your own pace, and seeking medical advice about adaptations. Their key message is simple: do what you can, when you can. We like that approach here at MFON too.
We’ve covered the topic of what holds people back from exercise in our earlier piece Disability and exercise – what’s stopping you?, which includes first-person tips from disabled fitness instructors. If you’d like more ideas for getting outside, our physical activity and the benefits of the great outdoors piece looks at inclusive outdoor activities including adaptive bikes.
Fitness Blender
We’re all big fans of Fitness Blender (www.fitnessblender.com) here at MFON towers. It is run by American husband and wife duo, Daniel and Kelli, and sometimes features their lovely dog Loki. Fitness Blender provides free full length workout videos, workout routines, healthy recipes and more. You can search by workout type – everything from Pilates-style stretching to high intensity cardio and strength training. The best thing is, they get tired too. We always find comfort in that.
Skipping
A skipping rope can offer the benefits of a cardio workout as well as improving stamina, flexibility and balance – for minimal investment. You can buy one from as little as £2 and pick it up whenever you have a spare few minutes. It is advisable to skip outside to avoid breakages in the house!
DVDs
A workout DVD is a good way to fit a few simple exercises into your week. You can choose to work out at a time that suits you. A quick trawl of the internet will find thousands of DVDs – from celebrities to TV show dancers – for every aim and type of exercise, making them great fun ways to get fit at home.
Remember
Before taking up an exercise programme you should consult your doctor. Take care not to injure yourself and always warm up and cool down properly. Stop exercising if you feel unwell, light-headed, dizzy or experience any pain. Workout DVDs and games will come with their own disclaimers and advice – make sure you take note of these.
How do you keep fit and active? How do you fit exercise into your daily life? Let us know via our Twitter page @WeAreMFON or Facebook: My Family Our Needs
The information here is offered as guidance only. Please do take professional medical advice and the proper precautions before embarking on a new health or fitness regime. My Family Our Needs is here to offer you suggestions; we cannot be held responsible if you injure yourself, another person or damage property whilst undertaking one of the activities mentioned here.
Frequently Asked Questions
What are fun ways to get fit without a gym?
You do not need expensive equipment or a gym membership to get active. Simple activities like dancing around the living room, gardening, or following free NHS home workout videos are great options. Finding an activity that feels like play helps you stick with it over the long term.
How much exercise should I aim for each week?
Official UK Chief Medical Officers’ guidelines suggest adults should do 150 minutes of moderate activity each week. However, any activity is better than none. Even short 10-minute bursts of movement will benefit your health and wellbeing over time.
Do these activity guidelines apply to disabled adults?
Yes, the same physical activity guidelines apply, and there is no evidence to suggest that appropriate movement is inherently unsafe for disabled adults. Whether you are walking, wheeling or doing seated stretches, small bouts of movement all count towards your weekly goal.
What if I have limited mobility or use a wheelchair?
There are plenty of adapted routines designed for different mobility levels. The NHS provides excellent wheelchair-friendly fitness advice, which includes seated cardio and resistance band work. You can also explore Scope’s exercising from home guidance to find safe ways to build strength at a comfortable pace.
Is walking enough to be one of the fun ways to get fit?
Yes, brisk walking is widely recognised as a moderate-intensity activity that builds stamina. It is a highly effective way to increase your activity levels when combined with a podcast or a chat with friends. Start small and try to gradually build up your walking distance over time.