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With many people having been stuck at home for months on end, the mental and physical wellbeing of the nation is suffering. Oxigen Health want to support people with easy routes back into activity that help build their confidence, fitness, and self-esteem.

Please help us meet our aim to provide online activity programmes to more than a quarter of a million people across the UK and support them to get their lives back on track.


we want to help 1m people get fitter in the UK

We’ve created an online physical activity programme suitable for people of all ages and fitness levels that can be completed from the comfort of your own home without any specialist equipment.

At a time when people need more support than ever, our programme from start to finish and aid them in living a longer, happier and healthier life.



The Really Fine Leisure Company has formed Rise and Shine to create online physical activity programmes for people leading inactive lifestyles, helping them to regain their confidence and livelihoods.

We aim to progressively help people ease into more active lifestyles and improve their general fitness by providing practical and effective information and gentle exercises. All you need to get started is a computer or device you can access our programme on – we’ve got the rest covered.



We want to help as many people as we can to lead more active daily lives and improve the health of the nation. Gentle daily exercise can help lower your risk of major illnesses such as heart disease, stroke and cancer by up to 50%, as well as improving your physical and mental wellbeing.

Our programme was created by Professor Greg Whyte OBE – Professor of Applied Sport & Exercise Science, and former Director of Performance at the Centre for Health and Human Performance, 76 Harley St. London; Director of Research at the British Olympic Medical Centre; and Director of Science at the English Institute of Sport – to give people a convenient and effective route back into physical activity.

“‘Physical activity is central to physical, mental, emotional, and social health. Our mission is to improve access to physical activity for those who currently inactive, or returning to activity after a period of inactivity, and, in turn, help improve individual and population health.”.



Our online physical activity programme is designed for people of all ages and fitness levels, beginning at a very low intensity and progressing slowly across 18 weeks in three gentle phases. All of our phases can easily be done at home with no specialist equipment – all you need is a computer or device connected to the internet.

Whether you are looking to ease back into daily routines or are just at the start of your fitness journey, we have a solution that is right for you. Using simple fitness tests at entry and at 6-week intervals, the programme provides flexibility in delivering the level of support you feel you need. We’ve even incorporated self-test milestones along the way so you can track your progress from the very beginning.

  • PHASE 1

    Weeks 1 to 6
    The first 6-week phase begins with chair-based exercises at a very low intensity for people who want to gradually ease themselves back into physical activity at a level comfortable for them.
  • PHASE 2

    Weeks 7 to 12
    The second phase progresses from the first 6 weeks, with the inclusion of very low intensity interval exercises. Progress to Phase 2 is for those who have coped well with Phase 1 and have physical activity scores that indicate a safe progression to the next level.
  • PHASE 3

    Weeks 13 to 18
    The third 6-week phase progresses on from Phase 2 with the inclusion of low intensity interval activity, again dependent on safe physical test scores that indicate you are ready to progress on the final phase of our programme.

*For those with other medical conditions (i.e. diabetes, cardiovascular disease, renal disease, POTS, ME), medical assessment prior to starting the programme is strongly advised.



Just £5 will help us transform the lives of 5 people, giving them free access to our programme for up to 3 months. Donate now to give people across the nation free access to our online physical activity programme. Your donation will support someone’s journey back into gentle activity, helping to increase their confidence and improve mental and physical wellbeing.

In order to allow us to give this programme away for free, we can only take minimum donations of £5.

To sponsor the programme, get in touch with us at info@oxigenhealth.com.