9Get fit for freeThe secret to getting fit for free is to use every opportunity to be active. Armed with a bit of get-up-and-go and good planning, you can be fitter than ever without spending a penny.NHS Choices have enlisted the help of top fitness experts to help you explore new ways and places to exercise for free. Walk everywhere Walking is underrated as a form of exercise, but it's one of the easiest ways to get more activity into your day, lose weight and become healthier. Couch to 5K Couch to 5K (C25K) is a free running plan developed to help absolute beginners get into running. Please find articles on Walking and Running in our previous "Working Together as One" magazine by clicking here.Cycle to work Rediscover the truly invigorating and liberating experience of riding a bike and boost your health in the process. Park games Remember the games you used to play in the playground? Games like "hide and seek", "it", "stuck in the mud" and "cowboys and Indians" aren't just good fun, they're an excellent workout too. Home exercises Burn calories, lose weight and feel great with our 10-minute home workout routines:6-minute warm-up, 10-minute home cardio workout, 10-minute home toning workout, 10-minute legs, bums and tums home workout and stretching after exercising. Skipping If you've not used a skipping rope since your school playground days then now's your chance to rediscover how fun and beneficial skipping can be. Trim trails Trim trails (also known as fitness trails or activity trails) are made up of simple pieces of exercise equipment, such as parallel bars, leapfrog blocks, dotted around parks, recreation areas or alongside cycle routes. Green Gyms Improve your health and the environment at the same time with the outdoor alternative to the gym. Work up a sweat digging, planting, lopping and path-clearing at one of 95 free Green Gyms around the country, run by the British Trust for Conservation Volunteers (BTCV). Outdoor gym Research by the University of Essex shows that exercising outdoors boosts people's physical and mental health more than going to indoor gyms, even in winter. With this in Working Together as OneSPRING2012

Recommended physical activity levelsChildren under 5 years old should do 180 minutes every day Young people (5-18 years old) should do 60 minutes every day Adults (19-64 years old) should do 150 minutes every week Older adults (65 and over) should do 150 minutes every weekHOW MUCH DO I NEED on how to keep healthy as a family, and there are also links to local information and associations.Fitness self-assessment Complete this simple assessment to find out how close you are to meeting recommended levels of physical activity.Ten minute workouts Adults should get at least 150 minutes of moderate-intensity aerobic physical activity every week. But you can reach this minimum target by doing three 10-minute sessions, five days a week.10mind, the National Trust has enlisted outdoor exercise specialists Eco Fitness to devise a free outdoor fitness programme you can follow whatever the weather. DIY boot campMilitary-style fitness classes are all the rage at the moment in parks up and down the country. There's no reason why you can't create your own boot-camp-style workout for free and without someone barking orders at you. Free equipment People often give away fitness gear, such as weights, skipping ropes or exercise balls. Check community freebie sites such as Freegle, Freecycle and SnaffleUp and put out emails to say you're looking out for exercise equipment. Park football The idea of walking up to a group of strangers during a game of football and asking to join in may sound slightly unnerving but, provided you can work up the bottle, this is both an excellent way to get fit and to make friends. Mall walkingMall walking is brisk walking through large shopping centres. The walks, which are generally held in the morning, are free of charge and aimed at people who don't normally walk very much but who want to improve their fitness. Contact your local authority Your local leisure centre may well be offering initiatives such as free exercise classes or a free swim on certain days of the week to encourage people to get in shape. Free gym passes If you want to give the gym a go or you're developing withdrawal symptoms after cancelling your membership, take advantage of the free one-day gym passes many chains offer. NHS Choices Tools: Downloadable fitness widget Get tips and local information on your desktop. This tool is packed with ideas to help you lead a more active life. Each day you receive a new tip Working Together as OneSPRING2012