Home Exercise

Updated Guidance: 1 June 2020

Changes to government guidance on physical activity and sport were announced this weekend 2020. Effective 1 June 2020 across England:

  • People can now go outside more than once a day for exercise in groups of up to six people, as long as people from different households observe social distancing by keeping two metres apart.
  • These guidelines will enable people who need someone with them when they have a 1-2-1 session to access activity, for example someone who might need a carer.
  • All of this must be done safely and responsibly, and if someone is planning to exercise or take part in some activity in a small group, they should familiarise themselves with all the government guidance around social distancing and hygiene, in particular.
  • Facilities that can open include basketball and tennis courts, playing spaces like golf courses (public and private), playing fields and watersports. Outdoor gyms, playgrounds and outdoor swimming pools will remain closed. Each venue, including council-owned sports facilities, should make their own decisions about when their facilities are ready.
  • For sport-specific guidance around when people might be able to return to training, they should check in with the relevant organisations and governing bodies for advice they may be providing.

We know that being active is one of the most important things you can do for your health and wellbeing. Just 10 minutes of physical activity per day can benefit your physical and mental health.

We understand that Covid-19, or Coronavirus, raises concerns around being active, particularly within sport and physical activity environments and facilities. However, there has never been a more important time to remain active, for positive mental wellbeing and physical health. You may need to change HOW you get active though, based on the latest government advice. There are plenty of ways that you can get active around the home. You don't need specialist gym equipment, stairs, chairs and household objects could be used to create your own indoor circuit class.

We have now updated our Activity Finder to enable 'Virtual Session' listings.

The Activity Alliance has also pulled together a range of resources that are inclusive in nature and offer exercise opportunity to those with a disability: http://www.activityalliance.org.uk/news/5673-moving-more-while-at-home

As well as providing advice around staying active at home, we will be supporting Worcestershire County Council's Here2Help campaign. Whilst there are and will continue to be many people in our communities who will be self isolating at home, Worcestershire County Council is encouraging residents to work together to support local communities during these testing times. If you are in need of help, or if you could help to support communities, please visit: http://www.worcestershire.gov.uk/here2help

For all up-to-date information on the Coronavirus outbreak, or if you are experiencing any symptoms, please visit: http://bit.ly/39T9CW0

Stay Active At Home

Gentle Activity

1. 10 Today - 10 Today involves short ten minute routines to get you stretching and moving. These activities can even be completed seated. You can tune in to 10 Today online by visiting:

2. Strengthen your lungs with Peter Deadman's Qigong routine - Check out the 20-minute video of three qigong practices to help strengthen the lung: 1. deep, slow, lower abdominal breathing, 2. two qigong movements to benefit the lung, 3. slapping and massaging the lung channel/meridian and the chest.

3. NHS - Sitting exercises - These gentle sitting exercises will help improve your mobility and prevent falls, and can even be done at home.

4. NHS - Strength exercisesStrength exercises like these can be done at home to improve your health and mobility.

5. NHS - Balance exercises - Don't worry if you haven't done much exercise for a while – these balance exercises are gentle and easy to follow.

6. NHS - Flexibility exercises - These flexibility exercises can be done at home to help improve your health and mobility.

7. Move it or lose it - Founded by exercise instructor Julie Robinson, Move it or Lose it has created a series of fitness videos for older people.

8. iCareiMove - Free video workouts for older people, including chair-based exercises and handy tips to improve your circulation and mobility

9. 6in6 - Exercises to support your health and independence - Try these activities to help improve your strength and balance. Get on your feet and give them a go. Start with twice a week and build up to 6. Watch the demonstration video

10. 6in6 Advanced - Advanced exercises to support your health and wellbeing. You should be comfortable with the activities within 6in6 to support health and independence before attempting the advanced exercises. Watch the demonstration video

11. 6in6 Strength - 6in6 Strength is the progression from 6in6 Advanced. These exercises are designed to support your health and wellbeing and build strength. Watch the demonstration video

With the Kids

1. Stay active with the children - home-based workouts! - Change 4 Life and Disney have teamed up to create 10-minute Shake Ups that will contribute to your kids' 60 active minutes

2. Disney Dance-a-longs - Fun follow-along dance routines to follow including The Jungle Book's "I Wanna Be Like You", Moana's "You're Welcome", The Little Mermaid and more

3. Nike - Active Kids Do Better - It can be great fun for families to get active together. Sometimes, even grown-ups need a bit of support. Check out Nike's Active Home Family-friendly activities

4. Accessible Activities for Kids - There are lots of ways to keep disabled children and young people active – start off by choosing activities your child is interested in and adapt them. (Please note, not all of these activities are recommended during this time of physical distancing).

5. PE with Joe - 9am every weekday for 30 minutes live on YouTube, no special equipment needed

6. Movement & Mindfulness - Videos created by child development experts appealing to kids' different ages, interests, skills, and abilities

7. Cosmic Kids Yoga - Yoga, mindfulness and relaxation designed specially for kids aged 3+, used in schools and homes all over the world

8. Pro Sport Coaching - 6 Simple Exercises to Keep Active at Home!

9. Youth Sport Trust - Personal activity challenges for Primary School/Lower Secondary School aged children

10. Youth Sport Trust - Activity Break games for Primary School/Lower Secondary School aged children

11. Youth Sport Trust - 60 second challenges, a fun 'compete against yourself' approach to physical activity

Active Learning

Research shows that physical activity supports children to absorb and retain new information. We have put together a list of our top Active Learning tools and resources for primary age children, to support parents through the school closure period.

1. Tagtiv8 - An active learning approach to teach English and Mathematics for primary aged children

2. Teach Active - Lesson plans and resources to delivery the Primary Maths and English curriculum through physical activity. *Free 21-day trial*

3. iMoves - Offering a 14-day free trial, iMoves gives you access to a range of resources from literacy and phonics, to science and maths

4. Mighty Maths - Designed by teachers, Mighty Maths applies to concept of active learning to a maths fluency programme for primary aged children

5. Active Maths - Interactive resources that will enhance and enrich the teaching and learning of maths

6. Premier League Primary Stars - Activities to help pupils develop skills in everything from balance and coordination to athletics and throwing.

7. BBC Super Movers - Fun curriculum linked resources to get your kids moving while they learn

8. QuestR - Resources for parents to support their children to have fun while they continue to learn at home

Physical Education (PE)

1. Youth Sport Trust - PE activities designed for primary aged children that can be done individually or in pairs/small groups with a focus on the development of physical competence

2. Burn2Learn - Designed for pre/primary school children, these PE challenges and games aim to develop children's coordination and motor skills.

3. iMoves - Offering a 14-day free trial, iMoves include a range of PE Curriculum resources and tools

4. Get Set Tokyo Ten - Travel to Tokyo aims to help children aged 5–11 to develop healthy, active habits by encouraging them to try new things, get active and have fun.

5. Ready Set Ride - Learn to ride together, with quick and easy games that are perfect for playtime

6. Premier Education - Free, easy activities and challenges to support the three key areas of childhood development. Little or no equipment required

Getting Hearts Beating Faster

1. Everyday housework activities - yes, they do count! - Did you know that activities such as vacuuming, cutting the grass & hanging the washing can all contribute to your 150 active minutes? Try to break up sedentary periods by building in some activity. Why not turn up the tunes and have a boogie round the bedroom - Hugh Grant style!

2. Joe Wicks 7 days of sweat - 7 days, 7 workouts, 20 minutes a day. No equipment needed

3. Equipment-free 10 minute workouts - NHS - These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule. There's a cardio option, toning workout, abs and more!

5. Build strength & boost your mood - Yoga focuses on strength, flexibility and breathing to boost physical and mental wellbeing. This 45-minute video from the NHS is suitable for all fitness levels

6. Fitness Blender - Bring the gym into your own home with over 500 free online workouts

7. 5 Minute Move - Short energising workouts for kids aged 11+

8. Our Parks - A range of home-exercise workout videos for ages 16+

9. Les Mills - *Free 14-day trial* Challenge yourself to a variety of workouts including strength, cardio, HIIT, dance, flexibility and more

10. Jump Rope UK - Free skipping skills, challenges and workout plans and tricks for all ages and abilities

12. POPSUGAR Fitness - Over 500 ad-free workouts from celebrity trainers and fitness experts

13. Sweaty Betty - Workout from home with Sweaty Betty's online fitness classes

14. Parasport - Parasport are producing home workout routines especially designed for disabled people

15. MS Society - Symptoms of multiple sclerosis can make it hard to exercise. The MS Society has created a range of exercises specifically designed for individuals with MS.

16. NHS Pilates - Regular pilates practice can help with posture, muscle tone, balance and joint mobility, as well as relieve stress and tension. This NHS pilates-inspired workout is suitable for people with Multiple Sclerosis, Chronic Fatigue Syndrome (CFS), Chronic Pain & Fibromyalgia

17. Yoga with Adriene - Adriene hosts the YouTube channel, Yoga with Adriene, an online community of over 6 million subscribers. She publishes free Yoga Videos and has a library of over 500 free videos and growing.

18. Activity Alliance - We are committed to supporting disabled people to become and stay active during this difficult time. Activity Alliance have compiled a few ways you can keep active while at home.

19. Bromsgrove HOME & Redditch HOME- Redditch Borough Council and Bromsgrove District Council have recently launched HOME, promoting active and creative activities for the community that can be done at home, via YouTube.

Disclaimer

The activities and exercises listed above should not cause harm. By participating in any the sessions above, you do so at your own risk. Ensure you have enough space, and your floor is not slippery. Before starting any new exercise programmes you should speak with your GP. If you experience pain or discomfort when performing these exercises, or any physical activity stop immediately and seek medical advice. You should avoid physical contact with other participants and, where appropriate, adhere to social distancing guidelines. As with any activity, start slowly and gradually build intensity and time of your workouts. Remember to warm up and cool down!