Keeping Active at Home

Being physically active can help us lead healthier lives - and it has an important role to play in improving wellbeing.

To stay healthy, children and young people should aim for an average of at least 60 minutes of physical activity a day across the week and adults should aim for at least 150 minutes of moderate intensity activity a week through a variety of activities.

Getting and keeping active doesn't need to be difficult. We have pulled together a range of workouts, videos and guidance on adapting activities for all ages and abilities, to help you move more at home.

Working out at home – our top tips:

  • Create a routine - schedule time for your physical activity throughout the day.
  • Get dressed for physical activity. Changing into appropriate clothes will help to create a positive attitude and motivation.
  • Choose a reputable activity appropriate to you.
  • Consider your mood and energy levels when thinking about what to do today. Low Energy? Then try seated exercises. Ready for a full workout? Search for more intense workouts. We have provided links to a variety of options.
  • Put some music on! Music can lift our mood and help us enjoy the activity even more.
  • IMPORTANT! Be safe:
     - choose activity appropriate to you
     - let people know you are about to exercise, keep your phone handy just in case 
     - ensure you have adequate space to work out
     - ensure the flooring is suitable
     - check any equipment before using it
     - remember to leave enough distance between household members joining the class

General Fitness

One You Work out Videos
Public Health England's One You campaign encourages people to take control of their health and make small changes like moving more. These 10 minute workouts are an easy way to introduce physical activity into your daily routine.
Fitness Studio exercise videos - NHS (www.nhs.uk)

Couch to 5K
A running plan for beginners. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.
Get running with Couch to 5K - NHS (www.nhs.uk)

British Heart Foundation
A guide to how to get active indoors.
How to get active indoors - Heart Matters magazine (bhf.org.uk)

CSP keeping Healthy and Active
Physical activity advice for all ages.
Keeping healthy and active as you age | The Chartered Society of Physiotherapy (csp.org.uk)

Our Parks
At-home workouts to do at any time of the day. Suitable for all ability levels.
Our Parks | Get Fit For Free

Nike Training Club
Access to 200+ free workouts and targeted training programmes, from invigorating yoga classes to bodyweight sessions with and without equipment. Sessions range from 5-50 minutes and are designed to help you see and feel results.
Nike Training Club App. Home Workouts & More. Nike GB

POPSUGAR Fitness
More than 500 workouts from celebrity trainers and fitness experts covering disciplines including boxing, dance, Pilates and HIIT.
POPSUGAR Fitness - YouTube

The Body Coach
The home of Joe Wicks’ workouts with hundreds available for all fitness levels. These fun workouts can be done at home with no equipment.
The Body Coach TV - YouTube

Dame Kelly Holmes Trust
Exercise and physical activity can be so important to help deal with stress. The Dame Kelly Holmes Trust have loads of short videos from stretching to HIIT workouts on their You Tube Channel.
#StayInWorkOut - YouTube

Yoga with Adriene
High quality practices on yoga and mindfulness to inspire people of all ages, shapes and sizes across the globe.
Yoga With Adriene - YouTube

Rachel Lawrence Pilates
Pilate’s instructor Rachel Lawrence shares her expertise in a warm, friendly style with a wide range of classes to inspire, inform and challenge.
The Girl With The Pilates Mat - YouTube

Oti Mabuse Dance Classes
Practice dance routines.
Oti Mabuse Official - YouTube

LTA Tennis at Home Hub
Online videos and activities to keep you active, healthy and entertained at home.
Play Tennis At Home | LTA

The Ballet Coach
Ballet classes at home.
The Ballet Coach - YouTube

SimplyMe App
An app that helps you analyse and unlock your overall health and wellbeing. 
SimplyMe - Your health & wellbeing app | Simplyhealth

Children & Young People

Get Kids Moving
A selection of workouts that put the fun back into fitness and help engage children. Children can train alongside their favourite superheroes from the comfort of their home.
GET KIDS MOVING - YouTube

Cosmic Kids Yoga
Yoga, mindfulness and relaxation - designed especially for children aged three and above.
Cosmic Kids Yoga - YouTube

Disney workouts
A chance for parents and children to get moving to the songs they love. Learn their moves or put your own spin on their routines.
Disney Dance-Alongs - This Girl Can

Joe Wicks Kids
Children’s workouts to do at home.
Kids Workouts To Do At Home - YouTube

PE with Joe
Thirty minute sessions to do at home.
PE With Joe - YouTube

Les Mills Born To Move
Inspiring young people to fall in love with physical activity.
BORN TO MOVE | Free - LES MILLS+ (lesmillsondemand.com)

England Netball
At home physical activity ideas and home learning resources.
England Netball | Bee@Home

The Football Association
At home physical activity ideas and home learning resources.
Football's Staying Home - Get Involved | The Football Association (thefa.com)

Chance to Shine
Interactive videos with easy to do cricket activities with little equipment. 
Staying active during the COVID-19 outbreak | Chance to Shine

LTA Tennis at Home Hub
Tennis at home exercises.
Tennis At Home For Kids | Fun Games & Exercises | LTA

NHS/Change4Life
Disney inspired indoor games and 10 Minute Shake Up activities to help children stay active while everyone's at home.
Activities for kids - Healthier Families - NHS (www.nhs.uk)

Premier Education
Support your children’s health and wellbeing at home with free and easy activities.
Stay Active - Free resources - Sign-up now - Premier Education (premier-education.com)

UK Active
Get active with Nike athletes.
Move Crew – ukactive Kids

BBC Teach - Super Movers
Fun curriculum linked resources to get primary aged children moving while they learn. 
Super Movers - BBC Teach

Older Adults

10 Today
A set of fun, 10-minute audio and video workouts, intended to easily fit into your day, that help get you stretching and moving at home.
BBC Radio 5 Live - 10 Today | Physical activity for older people - 10 Today - 10 minute routines to get you stretching and moving

Move it or Lose it
A series of fitness videos for older people by exercise instructor Julie Robinson.
Move it or Lose it UK - YouTube

NHS sitting exercises
These sitting exercises are great for all ages, but particularly if you're over 65.
Sitting exercises - NHS (www.nhs.uk)

Joe Wicks Home Workout for Seniors
Short home workouts designed for seniors or for anyone looking for something a bit lighter.
Home Workouts for Seniors - YouTube

Yoga for Seniors
Slow and gentle yoga.
Free Yoga Videos (yogawithadriene.com)

Pregnant Women

This Mum Moves
A fantastic range of workout content for pregnant women and new mums.
This Mum Moves | The APF (activepregnancyfoundation.org)

NHS Pregnancy Activities
Guidance on exercises to do during pregnancy, ones to avoid and tips for a fitter pregnancy - including stomach-strengthening and pelvic floor exercises.
Exercise in pregnancy - NHS (www.nhs.uk)

Start for life
Start for life, from the NHS, have pulled together a number of ways that you can keep moving whilst you're pregnant.
Exercise | Pregnancy | Start for Life (www.nhs.uk)

Prenatal and postnatal yoga video
This 45-minute video designed for beginners is shared by the NHS and will help you to tone, stretch and relax.
Exercise | Pregnancy | Start for Life (www.nhs.uk)

Disability or long-term health conditions

ParalympicsGB
The Every Body Moves platform features more than 7,000 inclusive sessions and a range of virtual workouts, hints and tips, and has been co-produced with disabled people.
https://everybodymoves.org.uk/

Disability Sport Coach
A range of both online and offline resources to help you remain physically active.
Active at Home | Disability Sports Coach

Lords Taverners
Online hubs for disabled young people to remain active in their homes with a variety of adapted cricket activities.
Lord's Taverners - Online hubs launched to help participants stay active at home (lordstaverners.org)

Parasport
Home workout routines specially designed for disabled people. 
Inclusive Home Workout Zone | Parasport

MS Society
A range of exercises for people with multiple sclerosis. These workouts are designed for different levels of mobility.
Simple exercises for MS | Multiple Sclerosis Society UK (mssociety.org.uk)

British Blind Sport
Audio workouts, covering a wide range of activities such as Yoga, Pilates, HIIT, Boxercise and Strength for people with visual impairments.
Active At Home - British Blind Sport

We Are Undefeatable
A range of free videos and guides for how to get moving at home online.
Get moving around the home - We Are Undefeatable

Adapt to Perform
A range of workouts from personal trainer and wheelchair user Ben Clark.
Adapt To Perform - YouTube

Love to Move
The British Gymnastics Foundation's programme is an age and dementia friendly seated gymnastics programme which is transforming the lives of people living with dementia.
Love to Move | British Gymnastics Foundation

LimbPower
Exercise videos to support amputees and people with limb impairments, no matter their level of fitness or confidence. There are also written resources for multiple activities, including tai chi and dance.
LimbPower :: Exercise Videos

Cerebral Palsy Sport
A set of resources for people with cerebral palsy. 
Resources | CP Sport | Cerebral Palsy Sport

UK Deaf Sport
Online physical activities for deaf people to stay active.
#DeafActiveOnline - UK Deaf Sport

Sense 
Sign up for activity resources including a variety of inclusive written activities, pre-recorded videos and live sessions to inspire you to be active.
Upcoming Scheduled activities – Sense

Adaptive Yoga with WheelPower
WheelPower has a series of adaptive yoga videos available on their website to encourage wheelchair users to exercise at home.  Yoga is a safe and effective way to improve strength, flexibility and balance.
Adaptive Yoga with Nina | WheelPower

Panathlon Challenge
Multi skills challenges for children and young people to do at home using everyday household items such as jam jars, rolled-up socks, tin cans, buckets and plant pots.
Panathlon re-launches at-home sporting challenges! - Panathlon Challenge | Panathlon Foundation Ltd. Registered Charity: 1072638 

*disclaimer - You're performing the exercises linked from our website at your own risk!

The London Borough of Newham does not endorse any physical activities on any third party websites that are linked from our website www.newham.gov.uk. If you choose to take part in any activities on a third party website, you do so at your own risk. You, the participant, are responsible for checking the health and safety requirements, and appropriateness of the activity before taking part.

 

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Last updated: 21/02/2024

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