On Monday 23 March 2020 the Prime Minister announced that everyone should #stayathome for three weeks in response to COVID-19. You may exercise outside once a day on your own, or with the people you live with, as long as you follow social distancing advice.
You can still go outside for a walk, a run or a cycle if you're well enough and follow the latest advice on social distancing. You must stay more than two metres from others and follow the advice on general hygiene. It's important that you stick to this guidance.
We've split some activities you could do into the four areas below:
Getting hearts beating faster
- Everyday housework activities
Yes, these do count! Did you know that activities such as vacuuming, cutting the grass and hanging the washing can all contribute to your 150 active minutes? Try to break up sedentary periods by building in some activity. Why not turn up the tunes and have a boogie around the bedroom?
- Joe Wicks seven days of sweat
Seven days, seven workouts, 20 minutes a day. No equipment needed.
- Equipment-free 10 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. There's a cardio option, toning workout, abs and more!
- Build strength and boost your mood - yoga workout
Yoga focuses on strength, flexibility and breathing to boost physical and mental wellbeing. This 45 minute video from the NHS is suitable for all fitness levels. Why not give it a try?
- Fitness blender
Bring the gym into your own home with over 500 free online workouts.
- Yoga for beginners
Yoga with Adriene – 20 minute home yoga workout.
- British Heart Foundation 10 minute living room workout
You don't need fancy gym gear or a lot of space to get active – just a few minutes and a positive attitude.
- This Girl Can
If gyms, dance halls, running tracks or playing fields aren’t for you, or you find it hard to find the time to get active while juggling a busy home life, exercising at home could be the answer.
With the kids
- Stay active with the children - home-based workouts
Change4Life and Disney have teamed up once again 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 will really get your kids moving and count towards the 60 active minutes they need every day!
- Disney dance-a-longs
Earlier this year This Girl Can also partnered with Disney to create fun dance routines that you can follow, including The Jungle Book's 'I Wanna Be Like You', Moana's 'You're Welcome', The Little Mermaid and more.
- Nike - Active Kids Do Better
It can be great fun for families to get active together. Sometimes, even grown-ups need a bit of support. Check out Nike's Active Home family-friendly activities.
- Accessible activities for kids
There are lots of ways to keep disabled children and young people active. Start off by choosing activities your child's interested in and adapt them. (Please note, not all of these activities are recommended during this time of physical distancing).
- Go Noodle
Movement and mindfulness videos for use with children.
- BBC Super Movers
Fun curriculum-linked resources to get your kids moving while they learn.
- Movement and Mindfulness
Videos created by child development experts.
- Premier League Primary Stars
Activities to help pupils develop skills in everything from balance and coordination to athletics and throwing.
Teaching resources design to get kids active. Free during the coronavirus pandemic.
Resources for parents to support their children to have fun while they continue to learn at home.
- PE with Joe Wicks
Started Monday 23 March 2020. 9am every weekday for 30 minutes live on YouTube. No special equipment needed.
- Cosmic Kids Yoga
Yoga, mindfulness and relaxation designed especially for kids aged three or over. Used in schools and homes all over the world.
- Jump Start Jonny
Fun workout videos to get kids moving
- Oti Mabuse kids dance classes
Great dance sessions from one of the stars of Strictly Come Dancing.
- 10 Today
10 Today involves short ten-minute routines to get you stretching and moving. These activities can even be completed seated.
- Strengthen your lungs with Peter Deadman's qigong routine
Check out the 20-minute video of three qigong practices to help strengthen the lung. 1: deep, slow, lower abdominal breathing. 2: two qigong movements to benefit the lung. 3: slapping and massaging the lung channel/meridian and the chest.
- Make Movement Your Mission
Later Life Training provides short exercise sessions three times per day for older people, at 8am, 12pm and 4pm. The exercises aim to improve mobility, strength and balance. Previous live sessions can be found on YouTube and an activity calendar can be downloaded to track progress.
- Move It or Lose It live
Every weekday at 2.30pm on the Move It or Lose It Facebook page, specialist instructor Julie Robinson motivates and encourages you to stay active and feel fit for life with a fitness programme specifically for older people or those with mobility problems, which can even be done sitting down. It improves strength, flexibility, balance strength and confidence.
- Age UK
The website offers advice for older people on how to be more active. Age UK also have a home chair based exercise class available on YouTube.
- Joe Wicks chair workouts for seniors
This short home workout is designed for seniors or for anyone looking for something a bit lighter. Take care when exercising and if you don't already exercise regularly take it slowly at first.
- Sitting exercises (NHS)
These gentle sitting exercises will help improve your mobility and prevent falls, and can even be done at home.
- Strength exercises (NHS)
Strength exercises like these can be done at home to improve your health and mobility.
- Balance exercises (NHS)
Don't worry if you haven't done much exercise for a while; these balance exercises are gentle and easy to follow.
- Flexibility exercises (NHS)
These flexibility exercises can be done at home to help improve your health and mobility.
- 6in6 - exercises to support your health and independence
- Get up and go
Useful leaflet that can be printed to help you ‘stay steady’.
- Every Mind Matters
Our mental wellbeing is so important during the social distancing measures currently in place. Every Mind Matters has created 12 tips to help.
- Every Mind Matters – your mind plan quiz
Answer the five questions in this interactive quiz to get top tips and advice for you. Support for individuals around mental health.
MIND has put together detailed advice and information on coronavirus and wellbeing.
Mindfulness exercises. Please be aware that this programme has a charge for continuing beyond five sessions. Practise relaxation and mindfulness to boost your mood. Try this mindful breathing exercise from Every Mind Matters and read hints and tips on mindfulness from the NHS.
- Get outside
For those not self-isolating it's important to get outside if you're working from home or have caring roles. Green space and fresh air are important for our mental as well as physical health, providing you are adhering to the guidance on social distancing.
Let us know what you're doing to stay active using the hashtags #activeinBarnsley and #WorkInWorkOut on social media. You can also follow us on Twitter @SportBMBC.