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What is National Fitness Day 2023? How to Celebrate

September 08 2023 5 min read

A chance to celebrate physical activity, National Fitness Day is a great way to get your body moving, whether you’re new to fitness or working out regularly. 

In this Fitness First guide, we’ll walk you through what National Fitness Day is all about and how you can celebrate and incorporate exercise into your day-to-day life!

What is National Fitness Day?

National Fitness Day (NFD) is a chance to highlight the role that physical activity plays in helping us lead a healthier lifestyle. Held across the UK annually, NFD aims to encourage the nation to get moving and bring people together!

Whether you’re just starting on your fitness journey or you’re a seasoned pro, it serves as a reminder of the importance of regular exercise and its positive impact on our overall well-being. 

When is National Fitness Day?

This year, National Fitness Day will take place on Wednesday, 20 September 2023. 

What is the 2023 theme?

Run by charity ukactive, the theme for this year's campaign is ‘Your Health is for Life’ — encouraging people of all ages, abilities and backgrounds to recognise and celebrate the lifelong mental and physical benefits of being active.

With the help of campaign partners Movember and Endurance Zone, this year's campaign will take a more holistic approach to health and wellbeing, focusing on three key areas: mental health, physical activity, and nutrition and recovery

What is Fitness First doing to celebrate National Fitness Day?

To celebrate National Fitness Day, we want to help our members get excited about working out and really bring up the heat during ‘Energy Week’. 'Energy Week' runs across all of our Fitness First Gyms from Monday 18th September - Sunday 24th September. 

During ‘Energy Week’, we’re offering free 30 minute PT credit for eligible members as well as our Trax games energy booster. All you have to do is set a score and receive a free Lucozade drink!

On National Fitness Day, we’re leaving our doors open for one day only. Here you’ll be able to train for free on Wednesday 20th September, and we’re also launching additional classes across all of our clubs.

How can you participate in National Fitness Day?

Participating in National Fitness Day is easy! Since it’s designed to be accessible for everyone — regardless of fitness level or location — all you need to do is get your body moving. 

Here are some ways you can get involved:

  • Join an organised event — Look for events in your local community, such as group fitness classes, outdoor activities or head to the gym. Community centres, schools and fitness clubs will often host special events for the day!
  • Exercise at home — You don't need to attend an official event to participate. Engage in physical activities that you enjoy at home, like your favourite workout routine, yoga, dancing, or even gardening.
  • Participate online — Check for virtual events, online workout classes, or social media challenges you can join from the comfort of your home.
  • Get outdoors — Consider activities like walking, running, cycling, or hiking in local parks or dedicated trails to get active outdoors — weather-dependent, of course!
  • Involve friends and family — Encourage friends and family to join you in a fun physical activity. Whether it's a team sport, a walk in the park, or a dance-off in the living room, it's a great way to enjoy fitness together.
  • Share your experiences — If you want to engage with a broader community, share your National Fitness Day experience on social media using the dedicated hashtag #fitnessday.

The key to National Fitness Day is to get moving and enjoy physical activity in any way that suits you. Whether you choose to participate in a large community event or simply take a stroll up the road, your engagement is a celebration of health and fitness.

Can you find beginner-friendly activities on National Fitness Day?

Whether you’re heading to an official event or you’re exercising in the comfort of your own home, there are plenty of beginner-friendly activities that you can take on for National Fitness Day. 

We all know how scary it can feel when you’re first dipping your toe into the world of fitness, but there’s no need to worry! National Fitness Day can be a great way to explore exercise, and at Fitness First, we have a dedicated guide to beginners in the gym

Can you still participate if you have a health condition or a disability?

Most National Fitness Day activities are inclusive and adaptable to various needs and abilities. Consult with event organisers or healthcare professionals to find suitable activities or just move in a way that feels comfortable to you and your body.

What are some exercises you can try on National Fitness Day?

Here are some exercises and activities you can participate in, either alone, with a group, or as part of a community event!

Bodyweight Exercises

No equipment needed!


  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and pushing your hips back as if sitting in a chair.
  3. Keep your chest up and your back straight.
  4. Push through your heels to return to the starting position and repeat.


  1. Stand upright with feet together.
  2. Step forward with one foot and bend both knees to lower into a lunge.
  3. Your front knee should be directly above your ankle, and your back knee should hover just above the ground. 
  4. Push through your front heel to return to the starting position, keeping your body in a straight line. 


  1. Start in a plank position with hands slightly wider than shoulder-width.
  2. Lower your body toward the ground, making sure to keep your elbows close to your body. 
  3. Push through the palms of your hands to return to the starting position, making sure to keep your body in a straight line.
  4. Repeat. 

Yoga and pilates

To get your body moving through energetic flows or slow movements.

Downward dog: 

  1. Start on your hands and knees, then lift your hips toward the ceiling. 
  2. Press through the palms of your hands, straighten your legs and lengthen your spine. 
  3. Keep your head between your arms and heels, reaching toward the floor. 

Child’s pose:

  1. Start on your hands and knees.
  2. Sit back on your heels and extend your arms forward, shifting your weight in the lower half of your body.
  3. Relax your head and neck, feeling a stretch in your lower back. 

Outdoor activities

For when you’re taking on the brave outdoors.

Walking or jogging 

  1. Choose a comfortable pace.
  2. Maintain good posture with shoulders relaxed, and let your arms swing naturally.
  3. Focus on steady, rhythmic breathing.


  1. Ensure your bike is properly adjusted for your height.
  2. Keep a straight back and look ahead as you pedal.
  3. Use gears appropriately for varying terrain. 

Desk exercises

If you’re sitting at a desk, there are a few exercises you can do while working.

Seated stretch:

  1. Sit upright in your chair.
  2. Extend one leg and hinge at the hips to lean forward slightly.
  3. Feel a stretch along the back of your leg.

Shoulder shrugs: 

  1. Sit or stand upright.
  2. Raise your shoulders toward your ears, then lower them down.
  3. Repeat to relieve tension. 

Celebrate National Fitness Day with Fitness First

No matter how you get your body moving this National Fitness Day, it’s so important that you do — from running and cycling to gym workouts and fitness classes, the possibilities are endless!

Join today or book a free visit to experience our facilities. For more inspiration, check out our blog to read up on the latest fitness and nutrition advice from the expert personal trainers at Fitness First.