It has never been more important to keep active to support our physical and mental health and wellbeing and help fight back against the pandemic. 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. There are plenty of ways that you can get active in and 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 pulled together some of our home-exercise favourites below.
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Stay Active At Home
1. 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
2. 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
4. NHS - Sitting exercises
5. 10 Today - 10 Today involves short ten minute routines to get you stretching and moving. These activities can even be completed seated.
6. 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.
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
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 - Wake up with Joe (Lockdown 2.0) - Pre-recorded short 15-minute energy and mood boosting workouts to help you stay fit and find some positivity, energy and help with your mental health through the second lockdown.
3. Couch to Fitness - A free home exercise plan for beginners. The 9-week programme involved 3 video sessions per week. Stay in touch with and get support from others on the programme with the Couch to Fitness Facebook Group.
4. 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. 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.
6. 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.
7. Parasport - Parasport are producing home workout routines especially designed for disabled people
8. POPSUGAR Fitness - Over 500 ad-free workouts from celebrity trainers and fitness experts
9. Sweaty Betty - Workout from home with Sweaty Betty's online fitness classes
Physical Activity Ideas for Schools and Families
While managing a long-term health condition
1. Move More Activity Calendar - From 'Be Strong Resistance Band Training' to Tai Chi and specialist MS exercise classes, our November activity calendar compiles online and guided sessions run by local providers and instructors.
3. 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.
4. Let's Move with Leon - Versus Arthritis' weekly email programme of 30-minute movement sessions, presented by fitness expert Leon Wormley who specialises in working with people with arthritis and related conditions.
5. My Stroke Guide - 'Stroke Association' has teamed up with 'A Stroke of Luck' to produce a stroke-specific exercise programme of short videos. There are 12 videos in total, and three levels to suit your needs.
6. Parkinson's UK - Some of the best exercises to help you stay active at home when you have Parkinson's. There are different options dependent on the complexity of your symptoms, from seated to standing.
7. Diabetes UK - Some people worry that being physically active will be too tiring or make their diabetes harder to manage. Diabetes UK has created a myth-busting guide to make sure you know all the important benefits of exercising when you have diabetes.
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
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 Monday, Wednesday & Friday 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
9. Youth Sport Trust - Personal activity challenges for Primary School/Lower Secondary School aged children. Activity Break games for Primary School/Lower Secondary School aged children as well as 60 second challenges, a fun 'compete against yourself' approach to physical activity
Parkour Activity Card (PDF, 1.8 Mb)
Parkour activity card that offers some tips on how to carry out some of the basic parkour moves.
Yoga Activity Card (PDF, 995 Kb)
Yoga activity card for all the family. Learn some of the basic but effective yoga moves. Great fun to have as a family
Self Defence Activity Card (PDF, 1.2 Mb)
Learn the basic self defence moves with this martial arts routine.
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!