Move for your health
As we head into winter and another lockdown period, it has never been more important for us all to look after our own, our families and our friends physical and emotional wellbeing. The single best way to do this, is to be active and talk to each other daily, we all have a great opportunity over the next four weeks and beyond to increase our activity levels and in turn the resilience of our physical and emotional health.
The greatest health benefits are when we go from doing nothing to 30mins or more a week, so, whether you are looking to be active at home or outdoors, whether you’re active already or thinking about trying activity for the first time for a while. We believe the information and resources below can support you and your family of all ages and abilities to keep moving, within the current government guidelines.
5 Top Tips for becoming and staying active
- Buddy up! Can you buddy up with someone in your household, a friend online and or 1-1 outdoors with someone outside of your household to make workouts more fun and keep each other motivated.
- 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?
- Get active your way – we’re all different, find the activity works for you
- Start slowly and build your activity level gradually, unless you are already exercising frequently and vigorously
- As well as staying active, don’t forget to stay hydrated and eat a balanced diet to look after yourself during this time
Sport England’s Join The Movement
Sport England have launched a new national campaign Join The Movement, funded by The National Lottery, to inspire and inform the public about the many fun, and creative ways they can keep moving.
Their online hub provides a variety of home workout options from popular fitness brands and influencers, like Les Mills on Demand, Joe Wicks (The Body Coach) and FIIT, many of whom are offering free and extended trials to help people get easy access to home exercise. The hub also has ideas of how to be active outside during the permitted daily exercise session permitted by the Government advice.
JTM Outdoor Activity Advice – A selection of ideas and inspiration to get active outdoors while following the latest government guidelines.
JTM At Home Activity Advice – A selection of online exercise platforms with on demand fitness content who either provide free access or have teamed up with us to offer extended trials.
Let’s Ride Local – British Cycling have created Let’s Ride Local to encourage safe and responsible cycling – including tips and advice on riding locally, as well as instructions on teaching children how to ride.
NHS Fitness Studio
- Online exercise videos for Aerobic, Strength and Pilates + Yoga – ranging from 10 minutes to 45 minutes. Beginner and Intermediate.
- Full 12-week fitness plan and a Strength and Flexibility 5-week fitness plan
- 6 x 10-minute workouts fitness plans = Cardio, Tone, Abs, Butt, Upper Arms, and Legs plus a warm-up and cool down – one for every day of the week plus a rest day
- A range of illustrated 1-page workouts (great as printouts)
IPrescribeExercise App – This free fitness app allows you to develop a 12 week tailored fitness plan especially you (approved by the NHS). You don’t need a smart watch to use it.
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 Games – 40-minute Exercise video for over 50s
- Move it or Lose it – Fitness videos for older people including ‘the cuppa routine’ – exercises you can do while waiting for the kettle to boil!
- 10 Today – Tune into 10 Today for 10 minutes of physical activity everyday – audio recordings and videos (x10)
Trying to keep children active?
Sport England’s online hub has a number of activities that you can do with children to ensure you stay active together. Click here to view the Sport England hub for ideas of how to keep moving.
Are you a school trying to support pupils to remain active? Or do you have school aged children you want to encourage to move? Click here to visit our dedicated resources page for primary school aged children.
Adults with a Long-Term Health Condition
If you have a 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:
- Diabetes UK – Diabetes and Exercise Information
- British Heart Foundation – Get Active Indoors, Circuit Training and Yoga Style exercises info
- Multiple Sclerosis (MS) – Exercise videos for people with different levels of mobility. There is also audio described versions of these videos, or a DVD and booklet.
- Macmillan – Move More Pack (to order) including information, activity chart and DVD
Looking for other impairment specific advice?
The National Disability Sports Organisations (NDSOs) are a good starting point for many disabled people who want to be more active. They provide advice, support and opportunities for people of all ages with specific impairments. Click here to find out more from the Activity Alliance page.
You can also 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.
Our friends at WheelPower have also produced some adaptive yoga videos. You can view the yoga videos here.
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 Well being
It’s important for everyone to prioritise their mental well being 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.
The information above has been created using advice from the NHS, Public Health England, Sport England and Government COVID-19 Guidelines.