When it comes to exercise, getting started can be the hardest bit. So, if you’re new to it, or if you’re looking to get fit again, we’re here to help.

This free 4-week programme, with weekly goal setting and education sessions, is perfect if you’re coming back from an injury, or if you’ve never stepped foot in a KAL site before. It will give you the structure, motivation, confidence and personal support you need.

First Steps To Fitness is a series of weekly, informal information sessions, delivered in small groups, by CIMSPA accredited Level 3 & 4 instructors, over 4 weeks. Every week you will meet with the same instructor (where possible) who will aim to support and improve your confidence and help increase your physical activity levels. A series of behaviour change advice is built into every session.

As well as advice about behaviour change, at each session there’s the opportunity to learn more and experience what KAL has to offer through a gradual, step by step KAL facility induction – including how to use the gym and how to use the KAL app to exercise at home. First Steps To Fitness allows you to access our facilities for the 4 weeks of the programme (this includes the gyms, the pools and the group exercise classes), free of charge.

Who can attend?

The programme is aimed at people who are physically inactive but do not have any medical conditions preventing them from being active. The programme would be suitable for people who lack confidence, who are low in fitness or might be returning to exercise after a long time.

Referrals must be aged 16 and over, committed to making a long-term lifestyle change and have not had a KAL membership or KAL Flexi Card in the last 18 months.

• Benefits of movement
• Exploring the barriers to physical activity
• How to get started
• Best practice for long-term adherence to exercise.

• Benefits of good sleep
• Barriers to sleep
• Increased awareness of good sleep hygiene.

• Recognising symptoms of stress
• The importance of effective stress management
• Using lifestyle change to reduce stress.

• Importance of staying hydrated and keeping all food groups within the diet to reap the benefits of a balanced diet
• Effects of diet on physical and mental health
• Public health alcohol guidance
• Understanding food labels.