The human body is designed to be active - so get off the couch!

Your body works at its best when you do some physical activity every day - and you'll feel great as a result.

Exercise doesn't just mean going to the gym. There are hundreds of ways of getting more active - walking, running, swimming, cycling, dancing - or taking up a sporting activity.

The secret is to do a wide variety of physical activity, so you're boosting all aspects of your fitness - cardiovascular, endurance, strength, flexibility, and mental fitness too. It's the best way to combat the stress of city life, and get the most out of your leisure time.

Your Fitness4London membership will give you plenty of advice on how to exercise safely and effectively, so you reach your goals faster.

The benefits of exercise...

• weight loss

• tone up

• more energy

• boost flexibility

• more stamina

• more strength

• less disease

• fewer colds

• live longer

• feel sexy

• sleep better

• build muscle

• improved sports

• relieve stress

• reduce back pain

• attract a mate!

How flexible should you be?

Can exercise cure back pain?

How much exercise is enough?

What's the best way to build muscle?

When's the best time of day to exercise?

Animated exercises with instructions to perfect your technique

When you join, you'll have access to over 300 animated exercises showing you how the movement is performed. Each animation is accompanied by detailed instructions on safe and effective technique.

Most people perform exercises incorrectly. From completely ineffective to downright dangerous, the range of exercise blunders I see in the gym is scary.

The key to effective exercise is to keep your workouts varied, and with 300 animated exercises at your fingertips, you'll never again be stuck for new ideas.

You can print out the exercises and take them to the gym. And many of the exercises can be performed in the privacy of your own home.

• dumbbells, barbells, weights benches
• boxing gloves and pads
• mats, stability balls, medicine balls, wobble boards
• rowing machines, treadmills, exercise bikes
• heart rate monitors
• ankle weights, skipping ropes, stretching straps
• fitness clothing, footwear, sports equipment

Directory of Sports and Fitness Venues in London

Check out the growing directory of sports and fitness venues in London.

From gyms to tennis courts, boxing rings to yoga classes, you'll have access to locations, contact numbers and even the nearest tube.