Being active during the coronavirus outbreak
Lots of us are spending more time at home than we might like at the moment, so staying physically active is more important than ever. We've pulled together a selection of online activities and resources for all abilities, to try by yourself or with people in your household.
So whether it's first thing in the morning, a break from the makeshift home-office at lunch or doing a light workout before your evening meal, these resources are here for you when you need them.
If you choose to be active outdoors, as long as there are no further Government restrictions, you can still walk, run or cycle close to home once a day, if you're feeling well and not self-isolating. Please remember to avoid places where it may be hard to follow the guidelines and always follow official advice on social distancing.
What can I do at home?
You may think that doing activities at home is fairly limited, however there's lots you can try out.
If you're just getting started being more active or you're not very upwardly mobile, start here:
- Healthiness Liverpool – a local organisation taking you through a gentle workout on Twitter @LivHealthiness or Facebook @Healthiness Ltd
- Short 10 minute workouts to get you moving and stretching, on the radio or online at 10today.co.uk
- Exercise at home for the over-50s
- NHS seated exercise routine for older people and those with limited mobility
- NHS strength exercises
- NHS balance exercises
- NHS flexibility exercises
- Read about the benefits of gardening on our Fit for Me page
You can also move around the garden, have a boogie in your living room or march up and down the stairs for 10 minutes. Nobody will see you and it'll build up your fitness and confidence.
If you’ve been active for a while and feel more mobile, try these:
- Sport England have launched their ‘Join the Movement’ campaign with lots of ideas on how to #StayInWorkOut – check out their page for loads of great home activities
- Get active with the This Girl Can home exercise guide
- Lifestyles Fitness Centres – check out a range of online workouts on their Facebook page @LifestylesFitnessCentres
- Liverpool-based performing arts school Movema are hosting online dance activities on their Facebook page @Movema
- Our Parks UK are hosting online beginner fitness workouts for everyone - on Facebook @OurParks and Twitter @OurParksUK
- Check out these NHS Gym-free workouts
- Try an NHS yoga workout to reduce stress
- Have a go at these NHS ten-minute cardio and toning workouts
- Some great activities in the NHS Fitness Studio
If you’re pregnant or just had a baby, try these:
- Local organisation Mamafit @ HOME – on Facebook LIVE - @MamafitUK; a health, fitness and wellbeing programme for pregnant women, mums and families.
- Merseyside campaign BeFit4Baby – on Facebook at @BeFit4Baby and on Youtube at Juanita Steel – Steel Fit Camps
- Read about the benefits of being active whilst pregnant on our Fit for Me page
For families, children and young people:
- Liverpool School Sports Partnership have created some fun challenges for the whole family on their website and Twitter page @Liverpool_SSP
- This Girl Can Disney dance-along
- Change4Life indoor activity ideas
- Change4Life accessible activities for children and young people with disabilities (Not all of these activities are recommended during social distancing periods)
- imoves: Free fun activities for parents to keep children happy, healthy and focused
- Cosmic Kids Yoga
- Our Parks UK are hosting online workouts for everyone - on Facebook @OurParks and Twitter @OurParksUK
How do I get started?
If you’ve not been active in a while it’s a good idea to ease yourself into any activities you want to try, even at home. Start small with 10 minutes of activity at a time and build yourself up slowly. Make sure you're feeling well before you start being more active. If you're not sure, check out the NHS guidance before you start.
Is doing activities at home right for me?
If you’re keen on getting fitter, being active in the comfort of your own home can be really beneficial and there are plenty of activities you could try to keep yourself fit and healthy.
These can be as simple as stretches, sit-ups or squats in your bedroom or the living room. Or you can try one of the activities listed on this page. It’s not important where you start being active, the fact you’re giving it a go is the only thing that matters.
The great thing about doing activities at home is that you’re in complete control, it’s private and it’s somewhere that you feel comfortable. You can choose what you want to do at home, so make sure you choose something that suits your needs.
It’s good to be mindful of how strenuous the activities you decide to try are, especially if you haven’t been active in a while. To be extra safe, be sure to do a warm up before you start to prepare your body and remember to stretch out afterwards.
How will it benefit me?
Being active at home lets you experience all the benefits of being active without even leaving the house. This can include:
- Higher self-confidence
- Manage weight
- Increase stamina and endurance
- Improve emotional state-happiness
- Cope with and handle stress better
- Have more "me time"
- Increase motivation
- Improve fitness
- Reduce risk of high blood pressure or heart disease
- Reduce risk of osteoporosis
- Improve muscle tone
- Improve overall sense of well being
- Increase lung capacity
- Reduce risk of type 2 diabetes
- Reduce risk of stroke
How much will it cost me?
All of the activity resources listed above are free. You shouldn’t need to pay membership fees but just be aware that some online instructors will ask you to pay subscription fees, which is your choice to do or not.
You may need to get yourself a fitness mat for your comfort if you’re doing floor activities, other than that there are enough free online activities to access.