Staying Active at Home!

Staying active at home - Sport England advice and links

Staying active at home- Sport England’s advice and links

Sport England has compiled some of the most useful tips on how you can get active when you’re at home, if you’re well enough.

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How to stay active while you’re at home

More and more of us are spending time at home and thinking about other ways of being active.

Official advice is now recommending against non-essential contact and all unnecessary travel – including working from home if you can – which means our routines are going to be changing.

So with lots of people staying at home, we’ve compiled into one place some of the most handy exercise ideas that are out there for keeping active in and around your home.

And if you’ve found a great way to keep active online, use the hashtag #StayInWorkOut on social media to share it with others.

Remember to check government advice if you think you have any symptoms linked to coronavirus.

Exercising at home

Here is a Link to the Eyes-Free Fitness®  Audio exercise programs on the metro website:

All programs are completely free – no strings attached.

Example of an Audio Mini Workout  below:

This Girl Can has put together a useful list of exercises to try at home, from table top press ups to living room wall sits – and they’re great for women and men alike.

Ways to exercise at home

If you’re older

The Chief Medical Officer’s own physical activity guidance highlights the benefits of maintaining muscle strength, balance and flexibility.

These specific exercises are great for all ages, but particularly if you’re over 65:

Online home workouts

If you can’t go to the gym, or perhaps don’t want to, you can bring the gym into your own home.

There are a number of websites with online home workouts that you can watch and do whenever you want, some for free or with a free trial. For example,

  • Fitness Blender has over 500 free workout videos
  • Les Mills has a 14-day free trial that gives you access to over 800 online workouts

Other gym-free workouts

From sofa workouts to cardio jumps, the NHS has put together illustrated guides showing some other equipment-free workouts, many of which you can do at home.

Gym-free workouts

Only got a few minutes? The NHS’ 10-minute workout ideas are perfect if you’ve only got a bit of spare time when you’re at home.

10-minute workouts

With the kids

These Disney dance-alongs are a perfect, and fun, way to get active with the kids. One of the dance-alongs, which This Girl Can has made in partnership with Disney, is below, but you can get moving to all of them by clicking the button below.

Dance with the kids


And Change4Life has created some Disney-themed indoor games and activities, including a Toy Story 4-inspired Find Forky game, that are bundles of fun and will get the kids moving.

Indoor activities for kids

There are also lots of ways to keep disabled children and young people active indoors, including a seated version of a classic obstacle race.

Accessible activities

If you’ve got a bit more space

Walking is one of the easiest ways to get active, if you have some space or you’re able to leave your house, of course.

Find out a bit more about its benefits and take a look at some other useful resources.

More about walking

The Active 10 app, from the NHS, is a great way to help you monitor and gradually increase your brisk walking levels over time.

It’s available to download via the App Store and Google Play.

Active 10

And if you’ve got a garden, you could use the extra space to play a few games – from frisbee if you’re with others, to football.

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