Get active

Helping you to keep active while being at home. Whether you're after a workout to do in your living room, or wanting to take on a challenge, there's something for everyone.

Tips on how to increase daily activity at home

  • Use your lunch break to get away from your desk. Invest in some 'you-time' by taking a walk or joining an online exercise class.

  • Turn your 'waiting time' into 'moving time' and do some exercises such as calf raises, squats or lunges while you wait for the kettle to boil.

  • Set a timer every hour to do 2-5 minutes of moving and stretching.

  • If you struggle to exercise for longer periods of time, split your exercise into smaller more manageable 5-10 minute chunks throughout the day .

  • Video call your friends and try a workout video together! You may not be able to be with them physically, but can still have fun being active together! 

  • Always plan ahead-if you know it's going to be a busier day, plan to do something relaxing like yoga or a walk rather than a 10k run.

  • If you have a desk or workstation, make it a habit to stand every time you use the phone. Try marching on the spot or walk around the house to increase your activity even more.

  • Try and build a routine and stick to it- it will soon become a habit and something you find easy to keep up.

    How to increase daily activity PDF‌ | 71 KB

Self-care checklist

Check in each day with yourself to keep mentally and physically healthy at home.

  • Did something active
  • Took at least an hour away from social media
  • Slept for 7-10 hours
  • Walked 8-10,000 steps
  • Drank 8 glasses of water
  • Ate 5 portions of fruit and veg
  • Got some fresh air
  • Connected with a friend or family member
  • Made a healthy meal
  • Took some time to do something I enjoy
  • Tried something new

Self-care checklist PDF‌ | 79 KB

Athlete self-care checklist PDF‌ | 160 KB

Relaxation

Taking time to relax is just as important as keeping active.

Take a moment out

Take a moment out

  • Lie down on the floor. Feel free to put a pillow under your head to help you get more comfortable. If you suffer with lower back pain, you can keep your legs bent, with feet on the floor.
  • Take a deep breath in, and out, closing your eyes. Feel your body press into the floor beneath you.
  • Conduct a body scan down your body, starting at the head, release any tension you find. For example, is your jaw still tense? Imagine the tension in your body melting away. Feel the body getting heavier.
  • Take as long as you like scanning your body and taking this moment for yourself.
  • When you are ready, start bringing feeling back into your body. Wriggle your fingers and toes, move your arms and legs and stretch. Then, turn onto your side into a fetal position before sitting up.
  • Take one more deep breath, open your eyes, and thank yourself for taking a little moment to focus on you.
  • Take a moment out PDF‌ | 149 KB
Take a mindful walk

Take a mindful walk

  • Set aside 5-10 minutes in your day.
  • Head into the garden, or do as your daily exercise (this could also be done in the house but turn all electronic devices off)
  • Focus on the feeling of the ground under your feet. How does it feel? Which parts of your feet feel pressure as you walk? Do you put your toes down first or your heels?
  • Pick three things you can see and, in turn, take a moment to think about them. How big is it? How did it get there?
  • Do as above for three things you can hear, and one you can smell. Also consider the temperature-can you feel the sun on your skin?
  • If you find yourself getting distracted, just come back to the movement of your feet, one foot in front of the other.
  • Mindfulness walk PDF‌ | 133 KB