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?

Having started back in 2011, 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, 18 September 2024.

What is the 2024 theme?

Run by charity ukactive, this year's campaign theme is ‘Your Health is for Life’, which has been carried over from 2023 as it “holds a powerful message that can resonate with us all.” 

The campaign aims to encourage people of all ages, abilities and backgrounds to recognise and celebrate the lifelong mental and physical benefits of being active. National Fitness Day is no longer about exercising at just one moment in time but highlighting the longevity of taking small steps towards a lifestyle change.

With the help of campaign partners Movember, Endurance Zone, and P81, this year's campaign will continue with the more holistic approach to health and wellbeing we saw in 2023, focusing on three key areas: mental health, physical activity, and nutrition and recovery.

Why is National Fitness Day important?

There are so many benefits to celebrating National Fitness Day and highlighting its importance in the calendar. 

• It gets your body moving — National Fitness Day is the perfect nudge to get up and get your body moving. It’s a day dedicated to reminding us that our bodies are built for moving. And no matter how big or small that may be, all movement is good movement! Not only does it help you feel more energised, but it also helps to reduce the risk of chronic diseases, such as heart disease.

• Boosts your mental well-being — We all know life can get a little stressful, and National Fitness Day is a fantastic way to shake off these anxieties and feel refreshed. When you exercise, your brain releases endorphins that lift your mood and help make you feel happy. Plus, physical activity helps clear your mind, improving your focus and memory. Find out more about how exercise can boost your mental well-being. 

• Increases awareness and helps educate — National Fitness Day is all about spreading the word about how important it is to stay active and healthy. It’s a great chance to learn about the many benefits of exercise, from improving your heart health to boosting your mood. Plus, it also highlights that there are so many ways to get fit, no matter your age or ability! Whether you prefer dancing, swimming, or HIIT, there’s something for everyone.

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. This NFD, we’re offering a three-month membership for half price. 

We’re also pleased to announce the launch of TRAX Games— a fitness challenge featuring six dynamic stations: Rows, Alternate DB Ground to Overhead Press, Box Step Overs, Air Bike, DB Push Press, and Ski Erg. Whether you’re taking it on solo or entering as a group, get ready to push your boundaries and put your fitness to the ultimate test.

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! Or, enter your postcode into the National Fitness Day ‘Find a Location’ page to see what events are in your local area. 

• 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 for 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 your GP to find suitable activities or just move in a way that feels comfortable to you and your body.

Low-impact activities like yoga, swimming or dancing are gentler on the joints and muscles because they use slower, lighter movements. This can be great for people who may have mobility issues and are looking to stay active without running the risk of injury from higher-impact exercises. 

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!

Squats: 

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.

Lunges:

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. 

Push-ups:

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.

Cycling:

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. 

How can you stay motivated after National Fitness Day?

Whether you’ve got your body moving for the first time or you’ve hit a PB you never thought possible, you might be wondering, “How do I keep this momentum going?” There’s no need to worry; we’ve got you covered. 

• Set new goals — First things first, it’s important to set goals. Think of how you can level up. Whether it’s running an extra mile, mastering a yoga post or simply showing up consistently, setting small, achievable goals can make all the difference. Keep them realistic and celebrate your victories, no matter how small — they’re all steps towards a healthier you!

• Join a class — Consider mixing things up with a workout class. Have you ever tried Zumba or boxercise? Our range of fitness & workout classes at Fitness First means there’s always something new to try. Not only will you learn new skills, but you’ll also meet like-minded people you can train with! Plus, working out in a group can add some extra motivation you might need on those days when fatigue sinks in. 

• Explore new activities — Variety is the spice of life, and fitness is no exception! Trying out different activities can keep your routine fresh and exciting, so don’t be afraid to take on an exercise you’ve never done before. Switching things up really can reignite your passion for fitness.

• Track your progress — Seeing progress is one of the best motivators to keep going. Keeping a journal or using fitness-tracking apps are great ways to follow your achievements. Looking back at how far you’ve come can give you that much-needed boost when motivation wanes.

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.