Stay active at home

Whilst we are all staying safe at home during the current coronavirus crisis, it's more important than ever that we all stay as active as we can.

Even a small amount of activity will have a positive impact on your physical and mental health, and there's plenty you can do at home - here are some ideas to keep you moving.

Everyday activities count!

You don't need gym equipment at home to stay active. Everyday activities such as doing the vacuuming, hanging out the washing, and mowing the lawn all count towards your daily activity levels.

Try to break up long periods of sitting by getting up and moving for at least five minutes each hour. You could put on a home disco with your favourite tunes and have a dance, or walk up and down the stairs.



Try a home workout

If you're looking for some inspiration, there are loads of videos and workouts that you can follow online. We've put together a selection to get you started, including gentler moves for older adults and kid-friendly videos to get the whole family going. Click the sections below to see more!


Join the Movement

Sport England's 'Join the Movement' campaign gives people fun and creative ideas on how to get active at home and encourage them to share their own experiences and join the movement online.

You can share images of the creative ways you're getting active at home using the tag #StayInWorkOut on social media channels, with the best efforts being shared by Sport England and even used in its campaign advertising!

At the campaign's website Stayinworkout.org you'll find a range of home workout options – including existing free exercise content and advice from organisations such as the NHS, and workouts from popular fitness brands and influencers such as Les Mills on Demand, Joe Wicks (The Body Coach) and FiiT, many of whom are offering free content and extended trials to help people get easy access to home exercise.


Get some fresh air, if you can

On March 23rd the government announced that people should only leave the house for one of four reasons:

  • Shopping for basic necessities, for example food and medicine, which must be as infrequent as possible.
  • One form of exercise a day, for example a run, walk, or cycle - alone or with members of your household.
  • Any medical need, or to provide care or to help a vulnerable person.
  • Travelling to and from work, but only where this absolutely cannot be done from home.

Click here for the latest guidance on staying at home.

In these challenging times it's just as important for us all to look after our mental wellbeing as well as our physical health. Going for a brisk walk or a gentle jog is proven to help reduce stress and anxiety as well as having lots of benefits for your body, but ensure that you only go out once a day, don't mix with people outside your household, stick to social distancing guidance, and avoid unnecessary travel by staying in your local area.

If anyone in your household has symptoms that may be caused by coronavirus, all household members need to self-isolate and stay at home for 14 days. Click here for the latest advice on self-isolation.

People who are at very high risk of severe illness from coronavirus (COVID-19) because of an underlying health condition are strongly advised to stay at home at all times and avoid any face-to-face contact for a period of at least 12 weeks. Click here for the latest advice on shielding and protecting extremely vulnerable people from COVID-19.


Mental health and wellbeing

If you're isolated or just feeling anxious about coronavirus, here are some ideas to look after your mental wellbeing:

  • Gardening can help tackle depression, stress and anxiety, and reduce high blood pressure, as well as improve your physical health, so it's a great time to get outside and brighten up your patch. Don't have a garden? You could try planting some flowers in a window box, growing herbs indoors, or putting out food for the birds where you can watch them from a window.
  • Practise relaxation and mindfulness to boost your mood. You could follow an NHS yoga workout to improve strength and tackle stress, try this mindful breathing exercise from Every Mind Matters, and read hints and tips on mindfulness from the NHS.
  • Look to the future. You could research walks you want to do, plan a new cycle route, or get the kids to make a list of five new activities they'd like to try.

Mental health charity Mind has put together detailed advice and information on coronavirus and wellbeing.


Need more guidance?

iPrescribe exercise is a free, evidence-based app which analyses your health, current fitness level, disease status and resting heart rate, and produces a personalised 12-week physical activity plan that is tailored to your needs.

Take a look at this short introductory video to help you get started -https://www.youtube.com/watch?v=LDJT3epAr2Q

Click on this link to access the app, which will direct you to the correct destination (App Store, Google Play, website) depending on your device.

Find out more about the app and how it might be able to help you at iPrescribeexercise.


Whilst every effort has been made to verify the information on the Active at Home pages, Active Norfolk is not responsible for the accuracy or content of external websites.

Whilst taking part in physical activity, participants should ensure they take part at a level which is appropriate to them and their health and are responsible for ensuring they check the credentials and health and safety requirements for each activity.

It is recommended that participants follow the Chief Medical Officers Guidelines for physical activity. Participants will choose to utilise these links and take part in activities at their own risk.