Staying active at home

Sport England - Join the Movement

Sport England's campaign 'Join the Movement' seeks to bring greater attention to #StayInWorkOut and to continue to inspire the nation about the many fun and creative ways in which they can keep moving.

'Join the Movement' provides a web hub with curated home workout options from popular fitness brands and influencers, encourage people to get outdoors to their surrounding areas, a park or their garden, providing they do so within the government guidelines and build a movement by asking people to share their own hints, tips and home-based exercise inspiration using #StayInWorkOut.

We'll keep this page as up to date as we can. For the most up to date guidance on coronavirus click here:

Staying Active at Home

The coronavirus (COVID-19) outbreak has affected all our day-to-day lives. Being active is now more important than ever. Physical activity and relaxation techniques can be valuable tools to help remain calm and continue to protect our health during this time: helping our mental wellbeing by creating routine and breaking up the day, reducing stress and anxiety, and improving our mood as well as our physical health.

There are lots of ways we can all keep moving while we're feeling well, whatever your age and whatever space you have available. You may be trying out something new or adapting the way you're used to being active – this is a chance to get creative! There are lots of free resources out there to support you.

Don't forget, even at home there are still ways we can build activity into our day. The less time we spend sitting the better. Gardening, chores like vacuuming, and climbing the stairs are all great ways to keep moving. Try to get up at least once every half hour e.g. setting reminders and scheduling breaks if you're working from home or home-schooling or getting up during the adverts when you're watching TV.

For guidance about how much physical activity is recommended for you, take a look at the national guideline infographics here. Even at home, you can still achieve these recommendations - no special equipment needed!

Please note, if you're feeling unwell use your energy to get better and don't try to be active. Once you're feeling better, return to your normal routine very gradually. Make sure to have additional rest periods during and after any exercise.

Being Active Outside

Getting outdoors, if you can, is a great way to get some fresh air and connect with nature. Current guidelines state that from Wednesday 13th May you can exercise outdoors as often as you wish - following social distancing guidelines (stay more than 2 metres from others) and are not self-isolating for any reason.

If you have access to a garden, make sure you use this extra space to get outdoors. Whether that's playing games as a family, yoga, a small stroll or gardening.

If you're looking for free, easy to use apps to keep you motivated to walk or run, try:

  • Active 10 from the NHS allows you to track and increase your walking
  • Couch to 5K from the NHS is great for building up to running 5K over 9 weeks

Get your heart pumping - Great for Adults

There are lots of free online resources to support you to be active at home including printable fitness plans plus videos and apps. Below are some trusted sources to explore, but there are many more. Keep a look out for ideas and tips from friends, family, and neighbours and share yours!

For adults with a disability - Parasport, WheelPower and Multiple Sclerosis (MS) Society have all created adaptive exercise videos and other resources for people with different levels of mobility to stay active at home.

Looking for something a bit different? Sweaty Betty, the Body Coach, POPSUGAR Fitness, Nike, and Our Parks (London) have all created free home workout resources with qualified trainers.

Keep it Gentle – Especially good for Older Adults

These resources are suitable for everyone but particularly good if you're older. If you're supporting someone who doesn't have access to the internet some of these resources can also be printed.

  • Easy Fitness Plans from NHS Live Well:
  • Age UK Generation Games40-minute Exercise video for over 50s
  • BBC Oxford – Listen to daily workouts at 10:30 every morning (on 95.2 FM, DAB and online)
  • 10 Today – Tune into 10 Today for 10 minutes of physical activity everyday - audio recordings and videos (x10)
  • Move it or Lose itFitness videos for older people including 'the cuppa routine' - exercises you can do while waiting for the kettle to boil!

Fun Activities – for kids and young families

While kids are home from school, being active as a family will be a great way to create routine, burn off some energy, and help them focus. There is a lot out of great stuff out there, here's a few resources to get you started:

  • Daily PE lesson with Joe Wick @9am on YouTube – join more than 1 million people also tuning in to do PE with Joe Wick every morning before starting with their at home school day
  • Change for Life – Indoor games and a whole range of 10-minute Shake-ups to break up the day and for lunchtimes. There are also resources on this page for disabled children
  • Disney Dance-Along – This Girl Can and Disney partnered up to make these great videos
  • IMOVESFree fun activities to support home learning ranging from 2 minutes to full lessons, for parents and teachers
  • Haktive - Weekly challenges that can be done indoors or outdoors trying to help increase activity at home with minimal equipment
  • Create Development - real PE is a free resource which includes an online programme which supports families to be active, play and learn together. To access real PE at home, schools should send their name, school name, county, postcode and email address By signing your school up for free, you'll receive your own unique log in details and we can share simple analytics with you such as how many families are being supported.

Adults with a Disability or Long-Term Health Condition

If you have a disability or long-term health condition and normally exercise regularly it's important you try to maintain your usual levels of activity within the home environment when possible. The webpages below are just some of the resources which have been created by charities for condition-specific advice, tips and information:

For specific conditions, the Down's Syndrome Association have a keeping fit and healthy at home page which is full of great home workout videos and even a video on how to play Boccia with socks!

You can find more on Sport England's We Are Undefeatable campaign webpage here. Scroll to the bottom of their page and click on the charity partner logos to take you to their physical activity page.

If you are unsure about what physical activity is right for you, speak to a healthcare professional (ideally by telephone or online).

Your Mental Health and Wellbeing

It's important for everyone to prioritise their mental wellbeing at this difficult time. Being more active will help support you with this, but there are lots of other things to consider. Mind have created a great resource to help, you can find it here.

5 Top Tips:

  1. Buddy up! Can you buddy up with someone in your household or virtually to make home workouts more fun and keep each other motivated?
  2. Build activity into your daily routine. How are you using the time you spent commuting to work or travelling to school, or on your lunch breaks?
  3. Get active your way - we're all different, find the activity works for you
  4. Plan to start slowly and build your activity level gradually, unless you are already exercising frequently and vigorously
  5. As well as staying active, don't forget to stay hydrated and eat a balanced diet to look after yourself during this time

The information above has been created using advice from the NHS, Public Health England, Sport England and Government COVID-19 Guidelines.