Stay at home ten minute workouts
These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule:
- Ten minute home cardio workout - nhs.uk website
- Ten minute legs, bums and tums workout - nhs.uk website
- Ten minute home toning workout - nhs.uk website
- Ten minute abs workout - nhs.uk website
- Ten minute upper arms workout - nhs.uk website
- Ten minute firm butt workout - nhs.uk website
Low impact workouts
Yoga and Pilates
Couch to 5k
NHS Couch to 5K will help you gradually work up towards running 5K in just 9 weeks:
- Get running with Couch to 5K - nhs.uk website
A brisk daily walk is a great excuse to get outside and improve your health. You can start small and build up your time – you might be surprised how much you can do:
- Active 10 - nhs.uk website
The iPrescribe Exercise app creates a 12-week exercise plan based on health information entered by the user.:
- iPrescribe Exercise - nhs.uk website
NHS Apps Library
Find apps and online tools to help you manage your health and wellbeing:
Fitness Studio exercise videos
24 instructor-led videos including aerobics exercise, strength and resistance, and pilates and yoga categories.
These workouts have been created by fitness experts InstructorLive and range from 10 to 45 minutes:
- Fitness Studio exercise videos - nhs.uk website
However you move, as long as you move more, it all counts. Moving for just 30 minutes throughout the day has so many benefits:
- What counts for you - That counts websiite
Age UK ideas
Age UK have put some useful information together to help you remain active at home.
- Staying safe and well at home - Age UK website
Furthermore, Age UK have put together an online home exercise video which can be accessed here:
- Home exercise video - YouTube
Try these chair-based exercises:
Yoga for Seniors
This gentle class is perfect for all ages and levels to nourish the spine & reduce back pain:
- Yoga for seniors - YouTube
Gentle sitting exercises to help improve your mobility and prevent falls:
- Sitting exercises - nhs.uk website
Children should on average carry out at least 60 minutes of moderate intensity physical activity a day across the week. Activities that could be carried out at a social distance of at least 2 meters (or six feet) could include walking, running, skateboarding, rollerblading, scooting, cycling etc.
Where this is not possible, you could consider general play in the garden where children are moving around and using their imagination, or more traditional games such as follow my leader, hop scotch, stuck in the mud, or skipping with a rope.
Why not put on some music and dance round the living room, you could try various online aerobic or yoga sessions until you find one that works for you and your family.
For more family based ideas try change4life:
- 10 minute shake up sessions - change4life website
They have teamed up with Disney to bring you new Shake Up games inspired by Disney and Pixar's Toy Story 4 and Incredibles 2, and Disney's The Lion King and Frozen.
These 10-minute bursts of fun help will really get your kids moving and count towards the 60 active minutes they need every day!