The government’s official advice right now is to stay at home, and to only go outside for one form of exercise a day. This inevitably means all our routines are changing. But staying active is more important than ever right now, and even if you’re mostly in your house, there are plenty of ways to stay active while at home.

If you have been meaning to get more exercise, now would be a great time to organise a workout schedule and feel the benefit to your overall wellbeing. Or if you have limited time or mobility, maybe try and bring in ways to add more activity to your new stay-home routine.

Sport England have compiled some useful tips on how you can get active when you’re at home, if you’re well enough. Take a look at the suggestions below.

Exercising at home

Freedom Leisure are giving away access to 16 weeks of exercise and workout content on an easy to navigate app. You can choose from bodyweight exercises and cardio programs, all designed to keep you active. These workouts can be done at home with no equipment and are absolutely free during the COVID-19 disruption.

To get this content all you need to do is register then download the mywellness app (available on the Apple Store or Android/Google Play Store) and sign in with your registered details.

This Girl Can has put together a useful list of exercises to try at home, from table top press ups to living room wall sits – and they’re great for women and men alike.

The nation’s favourite Body Coach, Joe Wicks’ daily PE lessons are 30 minute sessions every morning for children, but just as fun for adults too!

Fitness Blender has over 500 free workout videos. With gyms currently closed in response to government announcements, you can bring the gym into your own home. There are a number of websites with online home workouts that you can watch and do whenever you want, some for free or with a free trial.

From sofa workouts to cardio jumps, the NHS has put together illustrated guides showing some other equipment-free workouts, many of which you can do at home.

If you’re older…

The Chief Medical Officer’s own physical activity guidance highlights the benefits of maintaining muscle strength, balance and flexibility. These specific exercises are great for all ages, but particularly if you’re over 65:

Sitting exercises

Strength exercises

Balance exercises 

Flexibility exercises

And you can also follow these home workout videos from the NHS, which includes a strengthening workout and a 10-minute cardio workout.

You can still go outside once a day to fit in some exercise

Walking is one of the easiest ways to get active, if you have some space and are able to follow the government guidelines on social distancing.

Couch to 5K is a nine-week programme of podcasts that does exactly what it says on the tin, taking you from the couch to running 5kms. Consisting of three runs a week, the programme gradually builds up intensity and gives you a choice of coaches.

The Active 10 app, from the NHS, is a great way to help you monitor and gradually increase your brisk walking levels over time. It’s available to download via the App Store and Google Play.

Looking after your mental wellbeing while at home

Another very useful tool is to introduce yourself to mindfulness, which with practice can really help you cope with the stresses of everyday life and remain focused on the here and now. Take a look at our tips and advice on how to look after your mental wellbeing while at home.

Useful links

Other organisations are also compiling hints and tips on how to get or stay active during this challenging time. Check them out at the bottom of this page on sportengland.org.

Stay up-to-date with the latest guidance on COVID-19.