Fitness tips: Royal Canadian Air Force five basic exercises (5BX)

This 11-minute series was designed by Dr Bill Orban in the 50s to keep pilots in shape

How to take care of a pulled muscle

From minor strains to more serious injuries, rest and the right exercises will usually get you back on your feet and on the path to recovery

Fit in my 40s: I’m doing yoga at home. It’s free, but can I ignore the carpet stains?

Online classes save money and time. There’s just one obvious catch

Fitness tips: how to begin with online yoga

Watch the instructor carefully, stay motivated and find a good space for your mat

Brazilian jiu-jitsu: ‘A soul-destroying, ego-clipping sport that’s sunk deep into my veins’

With its strange outfits and obsessive fans, Brazilian jiu-jitsu can seem cult-like to those on the outside, but for practitioners the martial art is surprisingly compassionate

Few frills but great value: a yoga and hiking holiday in the French Alps

The hostel might be basic on this wellness holiday near Chamonix but the stunning scenery, hikes and yoga more than compensate

Can a yoga and sleep retreat cure my 20-year battle with insomnia?

A sleep retreat in the rugged hills of central Portugal, filled with sunshine, yoga, vegan food and kindness, promises a lasting cure for sleepless nights

If you are confronting a midlife crisis, put up a fight – and take up boxing

At 50, I knew I was trapped in a gentle, terminal decline. But when I stumbled on boxing, I found the challenge I needed, says Marion Dunn

10 of the best UK spas and wellbeing holidays

From a recently refurbished London institution to new spas and wilderness weekends in the Hebrides, we pick great retreats and sanctuaries