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Stay Active at Home

Official advice is now recommending against non-essential contact and all unnecessary travel – including working from home, schools are closed, sports clubs are following advice from their National Governing Bodies, gyms are closed and fitness sessions have stopped – which means our routines are changing.

Now, more than ever, it is important that we stay active – as long as you feel well enough. Even small amounts of activity will have a positive impact on your mental and physical health.

If you’re spending more and more time at home, and if you feel well, there’s a wealth of free online content to help you get active – we have collated some of this.


For Older People

The Chief Medical Officer’s 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:


For Children

We have collated a bank of resources to provide inspiration for children and young people to stay active at home. Check out the Active 30 page for ideas.


NHS Workouts for Beginners

The NHS has put together illustrated guides showing some equipment-free workouts, which you can do at home. All are suitable for beginners or people returning to exercise.

Aerobic Activity:

Strength and Resistance:

Other plans:


High Intensity Workouts for Adults

There are a number of websites with online home workouts, some of which have a free trial.


Look after your Mental Health

Practice relaxation and mindfulness to boost your mood.


Get Outside

If possible, go outside each day to get some fresh air. Gardening and walking are both great ways to stay active. However, please keep up to date with Government advice before using public green space – Coronavirus – Guidance on access to green spaces