Sport England - Join the Movement
Sport England's campaign 'Join the Movement' seeks to bring greater attention to #StayInWorkOut and to continue to inspire the nation about the many fun and creative ways in which they can keep moving.
'Join the Movement' provides a web hub with curated home workout options from popular fitness brands and influencers, encourage people to go outside for one piece of exercise a day, in line with government advice and build a movement by asking people to share their own hints, tips and home-based exercise inspiration using #StayInWorkOut.
Staying Active at Home
The coronavirus (COVID-19) outbreak has affected all our day-to-day lives. Being active is now more important than ever. Physical activity and relaxation techniques can be valuable tools to help remain calm and continue to protect our health during this time: helping our mental wellbeing by creating routine and breaking up the day, reducing stress and anxiety, and improving our mood as well as our physical health.
There are lots of ways we can all keep moving while we're feeling well, whatever your age and whatever space you have available. You may be trying out something new or adapting the way you're used to being active – this is a chance to get creative! There are lots of free resources out there to support you.
Don't forget, even at home there are still ways we can build activity into our day. The less time we spend sitting the better. Gardening, chores like vacuuming, and climbing the stairs are all great ways to keep moving. Try to get up at least once every half hour e.g. setting reminders and scheduling breaks if you're working from home or home-schooling or getting up during the adverts when you're watching TV.
For guidance about how much physical activity is recommended for you, take a look at the national guideline infographics here. Even at home, you can still achieve these recommendations - no special equipment needed!
Please note, if you're feeling unwell use your energy to get better and don't try to be active. Once you're feeling better, return to your normal routine very gradually. Make sure to have additional rest periods during and after any exercise.
Being Active Outside
Getting outdoors, if you can, is a great way to get some fresh air and connect with nature. Current guidelines mean you can still leave your home for a walk, run or cycle once a day to exercise if you follow social distancing guidelines (stay more than 2 metres from others) and are not self-isolating for any reason. Stay close to home and avoid places where it could be difficult to follow these guidelines.
And if you have access to a garden, make sure you use this extra space to get outdoors. Whether that's playing games as a family, yoga, a small stroll or gardening.
If you're looking for free, easy to use apps to keep you motivated to walk or run, try:
- Active 10 from the NHS allows you to track and increase your walking
- Couch to 5K from the NHS is great for building up to running 5K over 9 weeks
Get your heart pumping – Great for Adults
There are lots of free online resources to support you to be active at home including printable fitness plans plus videos and apps. Below are some trusted sources to explore, but there are many more. Keep a look out for ideas and tips from friends, family, and neighbours and share yours!
- NHS Fitness Studio
- Online exercise videos for Aerobic, Strength and Pilates + Yoga - ranging from 10 minutes to 45 minutes. Beginner and Intermediate.
- Full 12-week fitness plan and a Strength and Flexibility 5-week fitness plan
- 6 x 10-minute workouts fitness plans = Cardio, Tone, Abs, Butt, Upper Arms, and Legs plus a warm-up and cool down – one for every day of the week plus a rest day
- A range of illustrated 1-page workouts (great as printouts)
- IPrescribeExercise App- This free fitness app allows you to develop a 12 week tailored fitness plan especially you (approved by the NHS). You don't need a smart watch to use it.
For adults with a disability - Parasport, WheelPower and Multiple Sclerosis (MS) Society have all created adaptive exercise videos and other resources for people with different levels of mobility to stay active at home.
Keep it Gentle – Especially good for Older Adults
These resources are suitable for everyone but particularly good if you're older. If you're supporting someone who doesn't have access to the internet some of these resources can also be printed.
- Easy Fitness Plans from NHS Live Well:
- Age UK Generation Games – 40-minute Exercise video for over 50s
- BBC Oxford – Listen to daily workouts at 10:30 every morning (on 95.2 FM, DAB and online)
- 10 Today – Tune into 10 Today for 10 minutes of physical activity everyday - audio recordings and videos (x10)
- Move it or Lose it – Fitness videos for older people including 'the cuppa routine' - exercises you can do while waiting for the kettle to boil!
Fun Activities – for kids and young families
While kids are home from school, being active as a family will be a great way to create routine, burn off some energy, and help them focus. There is a lot out of great stuff out there, here's a few resources to get you started:
- Daily PE lesson with Joe Wick @9am on YouTube – join more than 1 million people also tuning in to do PE with Joe Wick every morning before starting with their at home school day
- Change for Life – Indoor games and a whole range of 10-minute Shake-ups to break up the day and for lunchtimes. There are also resources on this page for disabled children
- Disney Dance-Along – This Girl Can and Disney partnered up to make these great videos
- IMOVES – Free fun activities to support home learning ranging from 2 minutes to full lessons, for parents and teachers
Adults with a Long-Term Health Condition
If you have a long-term health condition and normally exercise regularly it's important you try to maintain your usual levels of activity within the home environment when possible. The webpages below are just some of the resources which have been created by charities for condition-specific advice, tips and information:
- Diabetes UK – Diabetes and Exercise Information
- British Heart Foundation - Get Active Indoors, Circuit Training and Yoga Style exercises info
- Macmillan - Move More Pack (to order) including information, activity chart and DVD
You can find more on Sport England's We Are Undefeatable campaign webpage here. Scroll to the bottom of their page and click on the charity partner logos to take you to their physical activity page.
If you are unsure about what physical activity is right for you, speak to a healthcare professional (ideally by telephone or online).
Your Mental Health and Wellbeing
It's important for everyone to prioritise their mental wellbeing at this difficult time. Being more active will help support you with this, but there are lots of other things to consider. Mind have created a great resource to help, you can find it here.
5 Top Tips:
- Buddy up! Can you buddy up with someone in your household or virtually to make home workouts more fun and keep each other motivated?
- Build activity into your daily routine. How are you using the time you spent commuting to work or travelling to school, or on your lunch breaks?
- Get active your way - we're all different, find the activity works for you
- Plan to start slowly and build your activity level gradually, unless you are already exercising frequently and vigorously
- As well as staying active, don't forget to stay hydrated and eat a balanced diet to look after yourself during this time
The information above has been created using advice from the NHS, Public Health England, Sport England and Government COVID-19 Guidelines.