Fitter, Stronger, and
Healthier in 2025
12-Week Fitness for Health Programme
Her Spirit, in collaboration with Breast Cancer Now and supported by Primary Health Care Derby, The HUB Derbyshire and Bolton GP Federation, have developed a pilot programme in Bolton and Derby to empower women to become more active for long-term health benefits.
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Research shows that regular activity—150 minutes of physical exercise and two strength sessions per week—can significantly improve your health and well-being.
Transform your health and fitness.
Starting or re-starting a fitness journey can be challenging due to a lack of time, motivation, confidence, or access to the right support and resources, especially when managing health concerns or a busy lifestyle.
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This pioneering pilot programme is designed to address the challenges many women face, offering flexible and supportive solutions to help you get active and find practical ways to prioritise your health.​​​​
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Benefits of Regular Activity
​Regular physical activity has transformative benefits, including:​
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Reduces cancer risk: Lowers the risk of breast cancer and other cancers.
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Menopause: Reduces a range of menopause symptoms.
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Improves heart health: Protects against heart disease.
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Supports bone health: Helps prevent osteoporosis.
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Manages weight: Aids in maintaining a healthy weight.
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Controls diabetes: Lowers the risk of type 2 diabetes.
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Boosts mental well-being: Enhances mood and reduces stress.
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Strengthens the body: Builds endurance, flexibility, and muscle strength.
The Programme
FREE 12-Week Fitness for Health Programme for Women
This FREE* Fitness for Health programme is designed specifically for women 45+ who want to start or re-start their health and fitness journey. Over 12 weeks we will help you build confidence, and strength, improve your fitness, build habits and boost your overall well-being.
Using the Her Spirit app the programme combines expert coaching, practical strategies, and community support to help you create lasting, activity habits.
What is included:​
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12-month free Her Spirit Premium Membership (RRP £79.99)
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Locality group-based coaching and support (Bolton + Derby)
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Weekly 30-minute online strength session (no equipment needed)
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Weekly 45-minute in-person Nordic walking coaching session (Outdoor clothes and shoes are fine.)
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A variety of virtual challenges to choose from
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Strength + fitness programmes for all levels.
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Track your fitness, earn Her Spirit fitness points and unlock new fitness levels.
*Please see programme eligibility.
Who is the programme for?
This is a FREE programme for women in Bolton and Derby
This pilot programme is for women aged 45+ who engage in less than 30 minutes of physical activity per week.
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To help us test and refine the programme, we are looking to recruit women who meet the following criteria:
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Live in one of the Bolton (BL) or Derby (DE) postcode areas.
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Engaged in 30 minutes or less of physical activity and doing little to no strength training each week.
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Willingness to track your activity via a watch or free app for the duration of the programme. (trackers will not be provided)
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Ideally (but not mandatory) able to commit to one weekly in-person Nordic walking session and one online strength session per week.
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Willingness to share experiences of the programme in your dedicated local community group.
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Take part in programme evaluation surveys (one at the start, one at the end of 12 weeks and one 6 months later).
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Registration closes on the 27 January 2025
This programme is also open to women who have a primary breast cancer diagnosis and are looking to start or re-start their fitness journey. If this is you, please click here to find out more.
Funded and supported by
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