Best free exercise apps.
Discover the best, free exercise apps for women in the UK to help reduce breast cancer risk.
Discover the best, free exercise apps for women in the UK to help reduce breast cancer risk.
Whether you're in your 40s, 50s, 60s or beyond, these free exercise apps make it easier than ever to stay active without the expensive gym memberships. From swimming and running to dance and strength training, we’ve found something for every fitness level.
Regular physical activity is one of the most effective ways to reduce breast cancer risk. Research shows that staying active can lower your risk by up to 20% and may also reduce the risk of recurrence after treatment.
It’s thought that exercise lowers the levels of certain hormones and reduces inflammation. This can help lower the likelihood of breast cancer developing and progressing.
Safety tips before starting your exercise journey.
- Consult your GP if you haven't exercised recently or have any health concerns
- Start slowly and build gradually
- Listen to your body and rest when needed
- Stay hydrated and wear supportive clothing
Best exercise apps for beginners.
NHS Couch to 5K
Perfect for beginners who want to build up to start running safely, the NHS Couch to 5K app is your ticket to becoming a running champ. Over nine weeks, this programme gently builds your stamina, using both walking and running techniques, transforming you from a sofa dweller to a 5K conqueror. Celebrity cheerleaders like Jo Whiley will keep you motivated every step of the way.
Moova
Ideal for desk workers and those new to building movement habits, the Moova app reminds you to get those legs pumping at regular intervals. This simple app can make a big difference, keeping your blood flowing and your body happy. Set reminders to build a healthy movement routine!
Best exercise apps for women over 40, 50 or 60.
Swim.com
A low-impact option perfect for joint health as we age, Swim.com allows swimming newbies to feel confident in taking the plunge. Track your progress, set goals, and even leave yourself encouraging messages as you go.
Daily Workouts Fitness Trainer
Feeling bored with the same old routine? Daily Workouts Fitness Trainer throws boredom out the window! With over 90 exercises to choose from, you can mix things up with quick 5-minute blasts or sweat it out with a full-body 30-minute workout. Plus, with adaptable intensity levels, this app ensure movement is always accessible, no matter your age.
Map My Run
Love the great outdoors? Map My Run is your perfect partner. This app tracks your runs, gentle jogs, cycles or walks and keeps you motivated by letting you see your progress on a map. You can even challenge friends and family to see who can conquer the most distance!
Adidas Running
Entirely customisable to your fitness level and any mobility considerations, this app is perfect for women who want to start their fitness journey later in life! Think 60, think healthy, think reduced breast cancer risk. Adidas Running allows you to create personalised workouts based on your own goals.
Fun exercise apps for all ages.
Fitness RPG: quest for Fitland
Gamers, this one’s for you! Fitness RPG turns getting active into an epic adventure. Walk your way through fantastical storylines and help the heroes of Fitland battle the dreaded Dark Force. Who knew saving the world could be so good for you?
Just Dance Now
Dance party, anyone? Unleash your inner dancing queen like Abba would have wanted at 40 (rather than 17) with Just Dance Now! Bop along to chart-topping hits every day and, if you’re feeling social, grab your friends and throw a virtual dance party. It’s a fun way to break a sweat and build some serious balance.
Better Points
Feeling sluggish? The Better Points app gives you points for exercising. You can then spend these points on rewards like a new outfit or a fancy coffee. Walk, cycle, or run your way to a shopping spree!
What app should I choose?
Quickly compare our recommended apps here.
Frequently asked questions about exercise and breast cancer prevention.
How does exercise reduce breast cancer risk?
Physical activity helps by regulating hormones like oestrogen, reducing inflammation, strengthening immune function and maintaining a healthy weight. Even moderate activity like brisk walking makes a measurable difference.
How much exercise do I need?
Aim for at least 150 minutes of moderate-intensity activity weekly (like brisk walking) or 75 minutes of vigorous activity (like running). Breaking this into 30-minute sessions, 5 days a week, helps make this more manageable.
Can I use these apps if I'm a breast cancer survivor?
Many apps offer low-impact options. However, always consult your healthcare professional before starting a new exercise program, especially during or after treatment.
Do I need gym equipment?
No. All recommended apps offer equipment-free options you can do at home or outdoors.
What else can I do to reduce my risk of breast cancer?
You can make various lifestyle choices to help reduce your risk of breast cancer. Explore our guides on:
- Learn more about how diet affects breast cancer risk
- Exercise works best when combined with maintaining a healthy weight
- Read more on the strong links between alcohol and breast cancer
How can I tell what changes I should make to my lifestyle to reduce my risk of breast cancer?
You can take our breast cancer prevention quiz to understand which lifestyle factors you may want to consider changing to reduce your risk.
The science behind exercise and breast cancer.
For more information on the science behind our advice, please read our science review, Physical Activity and Breast Cancer Risk.
Last updated: February 2026
