You decide what type of exercise or activity you would like to do to complete your exercise programme, we will suggest which exercises are most appropriate for your exercise intensity level.   You can decide to complete your daily exercise in multiple shorter sessions (at least 10 minutes duration) with rest in between if you would like.  We have a range of exercise programmes built-in to the app.   After each session you will rate how strenuous you found the exercise (your rating of perceived exertion - on a scale between 1 and 10) and you have the option to check your heart rate. This ensures that you are exercising at the correct intensity (see instructional video below).  If you have a good health profile, you will have the option to switch to a high intensity programme (see below).  You remain in control of your programme at all times and can set the pace if you are finding things challenging (see below for instructions).

Exercise programmes

Walking programme

Our GPS walking programme will tell you exactly how far you have walked. The timer function allows you to pause your exercise and restart after a rest, or at a time that's convenient for you. The audio function will give you precise instructions about warming up, setting your pace and slowing down at the end. 


Cycling programme

Our GPS cycling programme has all the functions of the walking programme above, giving you a precise distance travelled along with a timer function with stop/start controls.  You can access all the multimedia on your phone whilst you exercise, so perhaps you might want to listen to some music or an audiobook whilst you exercise.  The audio function on the app will continue to work and guide you with your warm up and cool down. 


Running programme

Our GPS running programme is available on our high intensity stream if you want to work a little harder.  We have 2 running programmes available:  

  • Our beginners running programme is an audio guided interval walking and jogging programme (by week 12 you should be able to comfortably jog 5km in 25 minutes)
  • Our free running programme allows you to run at your own pace (with audio guided warm up and cool down)


Home aerobics

Our bespoke home based aerobics exercise programmes are led by our experienced instructor Dawn and are a motivational way to meet your recommended daily exercise at home. We have 3 different aerobics videos, one at low intensity, one at moderate and the final one at high intensity.  Each has a timer function so you know exactly how much exercise you have completed and you can stop when you want to.   


Other types of exercise


There are a range of other exercise types you can choose to do, and we make suggestions based on the exercise intensity that you should be working at:

  • Swimming (slow, moderate and fast pace)
  • Gym based exercise
  • Group exercise class e.g. aerobics (low impact, high impact)
  • Yoga
  • Pilates
  • Golf
  • Dancing (slow, moderate and fast)
  • Tai Chi
  • Water based exercise/water aerobics
  • Recreational and competitive sport e.g. badminton, football
  • Or you can input any other type of exercise or physical activity


How to start your exercise programme

Switching from moderate to high intensity exercise


If you have a good health profile and good level of fitness you will have the option to choose between moderate or high intensity exercise (the app will check that your health meets the criteria for both).  Simply go to 'More' on the dashboard at the bottom of the screen and then 'settings'. With high intensity exercise you can reduce the amount of time that you exercise per week (i.e. the recommended level of high intensity exercise per week is 3 x 25 minutes, compared with 5 x 30 minutes of moderate intensity activity).  

If you have a history of cardiovascular or metabolic disease (e.g. diabetes) the app will not allow you to complete high intensity exercise as part of your programme.

 How to switch to a high intensity programme 

You can set the pace

If you are finding the exercise programme too difficult, you can repeat the week you are on or you can repeat a previous week until you are ready to progress further.  Go to 'My Plan' and tap the week you would like to repeat.  

Tips for incorporating physical activity into your day

Including exercise in to your commute to and from work is a great way to complete your daily exercise.  If you can’t walk / cycle the whole way to work.  If you do 15 minutes exercise before and after work you’ve done your exercise for the day!  

  • Walk / Cycle to a station 15 minutes away
  • Park your car 15 minutes walk away from the station or your work place.  Often parking will be cheaper / free further away from the station, so you’ll save money too!
  • Get off the train / bus a stop or two early.

Choose an activity that you enjoy doing, you're much more likely to stick to a good exercise routine if you choose an activity you enjoy and fits easily into your life.Don't give up if you miss a day on your programme or even a few days, start up again as soon as you can.Make exercise an essential part of your day, as important as eating and sleeping!  Your prescribed exercise provided by the iPrescribe Exercise App should be considered as important as the prescribed medicine you receive from your Doctor.Exercise with others, encourage family and friends to get active or join a sports club or exercise class.