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Active at Home lady doing weights

Stay active at home

As of 12 April, the next step in the government's roadmap has been implemented, meaning restrictions have been eased slightly. The 'Stay At Home' order has been lifted, meaning you can now meet in groups of up to 2 households or 6 people, provided you stick to social distancing guidelines. You can find out more about this here.

With the new rules, gyms, indoor leisure centres and swimming pools may all begin to reopen, provided they are in compliance with Covid safety guidelines and have carried out the appropriate risk assessments.

We know not everyone will feel comfortable going out straight away. Whether you're still shielding, self-isolating, or just taking it one step at a time, we'll continue to provide home workouts and exercises to keep you physically active whilst you build up your confidence.

This will include a Workout of the Week, where we'll be spotlighting different home workouts and exercises you can do to keep active whilst trying something new. Check it out here.

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.

Workout of the week banner

Why is it so important to remain active?

We all know that exercise is good for us, but the benefits of physical activity are hard to summarise.

It's good for keeping you fit and healthy, but being active provides so many more benefits and opportunities than that. For example, did you know that studies have suggested that being more physically active could have a positive effect on cognition, and help prevent the development of dementia and other long-term health conditions that typically affect older people?

Being physically active can transform your entire life. It provides benefits in so many areas, including:

  • Improving your mood, mental health and wellbeing
  • Increasing your self esteem
  • Improving your sleep pattern
  • Fighting off diseases
  • Reducing the symptoms of other health conditions
  • Providing an opportunity to socialise with others
  • Increasing your lifespan

Plus it keeps you healthy, fit and happy - something that is particularly important during the winter months!


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. There's also some videos for those wanting to do a few wellbeing exercises, which include some yoga and breathing activities.

Each week, we'll pick out a workout of the week to share with you, so you can get active whilst trying something new!

Plus, check out Sport England's 'Join the Movement' campaign, which brings you creative and fun new ways to stay active in and around the home.

Click the sections below to see more!


Exercise is for everyone

We believe that physical activity is for everyone. Everyone should have access to physically activity opportunities, regardless of age, gender, or ability. For that reason, we've pulled together a blend of tailored exercises for those who want something that isn't the 'traditional' home workout.

Click the sections below to find out more.


Workout of the week

We could all use a little extra motivation right now. Whether you already regularly exercise from home, or are looking for a way to get started, our workout of the week is for you. Each week, we'll put the spotlight on a new type of workout you might not have tried before, to get you active whilst trying something new.

This week's workout is brought to you by online fitness trainer Emkfit. It's a Pitch Perfect themed tabata-style dance HIIT - for those of you who love the films, it's a chance to dance and sing along with your favourite songs. Her mottos are 'fake it until you make it' and 'wrong and strong', meaning that as long as you're having fun and your heart is pumping, it doesn't matter if you get any of the moves right!


Everyday activities count!

"There is no situation, there is no age and there is no condition where exercise is not a good thing."
Professor Chris Whitty, England Chief Medical Officer

You don't need gym equipment at home to stay active, or to take part in that Zoom circuit if you don't feel comfortable doing so. Everyday activities such as doing the housework can count towards remaining active. If you feel able to do a home yoga session or workout such as the ones we've gathered here, these can be a fantastic way to incorporate physical activity into your day as well.

Try to break up long periods of sitting by getting up and moving for at least five minutes each hour. If you're a hot beverage lover, why not have a go at the Cuppa routine - it's a short and easy routine that can be done whilst you're waiting for the kettle to boil.

On the other hand, if a home workout just isn't your thing, you could put on a home disco with your favourite tunes and have a dance, do that DIY project you've been talking about, or even just walk up and down the stairs.


Couch to Fitness programme

You don't need an expensive gym membership or fancy trainers to stay active this spring. All you need to do is join in with this 9 week programme of FREE at home exercise classes which are ideal for beginners.

To find out more or sign up visit the Couch to Fitness website, or click here to check out the chat and reviews on their Facebook group.


Get active outdoors

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 outside is proven to help reduce stress and anxiety as well as having lots of benefits for your body, and luckily in Norfolk it's easy to get away from the crowds. See our Active Outdoors page for ideas and inspiration to get out and about.

Whatever you're doing, remember to read the latest government updates to check you're following the national lockdown rules, and ensure that you always stick to social distancing guidance.

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 at least 7 days. Click here for the latest advice on self-isolation.


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.