Get Yourself Active – At Home!

Photo Credit @NHS

Many people keep active in different ways, from going to the gym, going to exercise classes, or taking part in team sports. Staying active and keeping fit may not seem quite as easy whilst having to stay at home during the coronavirus outbreak. But there are some simple and effective exercises many of us can do to stay fit both physically and mentally.

We have collected some of the best at home workouts we have found to share with you so that you can stay active whilst staying in. We will also be sharing ideas on our twitter account @GetYrselfActive. We would love to hear from you about how you’re keeping active at home, so that we can share your stories and inspire others. This could be in the form of a blog, or a video, or photos. Email lydia.bone@disabilityrightsuk.org to share. You can also join in the conversation on twitter with the hashtag #getactiveathome

Exercises to try at home

• If you are feeling well, you can go out alone or with members of your household to walk or run in your local area. Make sure to follow the latest official advice on social distancing – which means staying more than two metres from others.  If you want to make it more interesting, you could try the Active 10 app. It helps to promote brisk walking to get your heart pumping, supporting you to monitor and gradually increase your brisk walking levels over time.

• Activity Alliance have created some useful resources which includes adapting activities so everyone in the household, Disabled and non-Disabled, can take part together. The We’re Undefeatable initiative also shares activity inspiration in the home to get you started.  

• The Get Yourself Active team are in the process of developing our own resources to support you to be active at home. These videos are based off our recent research alongside Sense and Durham University. Stay tuned for more information about our series. Subscribe to our new Youtube channel and stay tuned for our timetable.

• We also have created two pilot videos to help us to gather further feedback. If you watch these videos, please take a minute to fill in our short survey as this will help us to develop further resources.

• The NHS have some great at home workouts to try, ranging from 10 minute workouts to muscle-strengthening challenges. They also have a workout specifically for wheelchair users. Click here to access the free NHS at home workouts. They also have some video workouts which are easy to follow.

• There are specific websites that are designed for exercises at home. For example, Fitness Blender have a variety of different exercises to try as well as tips on eating healthily. Or, if you don’t want to pay, you could try the new platform Unlimited You. They have a mixture of adapted exercises to try, such as a single arm workout or assisted standing.

• Cerebral Palsy Sport have a number of factsheets available to support people to continue to be active and healthy at home. This includes information about nutrition and healthy recipes to try, as well as ideas for exercises and workouts you can do at home.

• DanceSyndrome have a variety of Zoom sessions that you can sign up to involving a variety of different dances, including ballet and jazz. They also have a ‘take it easy’ session involving stretching, breathing work, mediations and relaxation. Check out their events page to find out more and sign up.

• There are some great YouTube videos with easy to follow workouts for you to do in the comfort of your home. For example, HasFit offer over 1,000 full length, free workout routines and complete 30 – 90 day fitness programs for all goals and fitness levels. The free workout plans include exercise routines, meal plans, and the best motivation to keep you moving forward. They offer a variety of workouts including seated exercise routines.

• Parasport have created some guided home workout videos alongside a qualified fitness instructor. These videos are really easy to follow,  and there is no equipment necessary. The workout routine below is ideal for people who might not have taken part in sport or activity for a while, and are looking for that first step into getting active again.

• The MS society have created a range of videos for workouts you can do at home. These are created with the help of personal trainer Dom Thorpe, a specialist in exercise for Disabled people. The workouts are designed for different levels of mobility, so you can choose a video that works for you or adapt exercises to your ability.

• If you’re not keen on doing a full workout routine, then you could always try to include a few stand alone exercises into your daily routine instead. St George’s instructor Amy shares five balance exercises that can be done at home.

• ‘The Body Coach’ Joe Wicks has been providing a variety of workouts to try at home, including a live PE lesson for kids on his Youtube channel, Monday to Friday at 9am. He also has other free workouts on his channel, including 7 day challenges to try at home.

• Over at BlindAlive.com, they have a variety of free Eyes-Free Fitness® audio exercise programmes. Mel Scott, who is blind, brought together a team of fitness instructors, musicians, and audio editors in order to provide a variety of exercise programs for people who need or prefer non-visual cues while exercising. Many people with or without sight have enjoyed and benefited from these audio only workouts.

Let us know how you have found these at home workouts, and feel free to share any additional resources that you may have found. We will be sharing your stories on our website and social media. Join in, and #getactiveathome