Home Exercise for Adults

Get your heart beating every day

You don’t need gym equipment at home to stay active. Everyday activities such as doing the vacuuming, hanging out the washing, and mowing the lawn all count towards your daily activity levels.

You could follow an NHS yoga workout to improve strength and tackle stress

Couch to Fitness  Enjoy getting fit from home by following our online workout that is suitable for all levels and flexible to fit into your schedule. 

Try Joe Wicks 7 days of sweat

Learn a dance step, or try some of these:

  • NHS: gym-free workouts
  • NHS: ten-minute cardio and toning workouts
  • ONE YOU: Home workout videos as an easy way to help you reach your exercise goals 
  • This Girl Can: Home exercise guide

Active on Demand: Played have brought together a wide range of online content to help you be active at home.

Better Leisure Centres: Free virtual classes available on an app! Simply use the code BETTERFREE to join in and stretch, squat and sweat at home! To download the app, visit: https://bit.ly/BetterUK_app 

Her Spirit: a personalised coaching app for your Mind, Body and Fuel and is now FREE for EVERY women in the UK thanks to Sport England Lottery funding. Join a supportive, fun, non-judgmental community of like-minded women keeping active and eating more healthily looking after their mental health.

Oti Mabuse - Dance: Dance classes for all ages no partners need and no dance experience free and for enjoyment.

Mind: National Charity Mind have created some new resources to help including: 

  • Get active bingo: Challenge yourself and tick of your achievements with our bingo sheet designed to help you move more around your home.
  • Mindfulness and yoga:Yoga encourages us to stop and take notice of how our mind and body are feeling. This activity sheet will help you plan for your own yoga practice, which you can complete at home or with a group of friends.

We Love To Dance: There are a wide selection of ‘We love to dance’ workouts choreographed to the best hits of the 80s available on YouTube.

Stay Active whilst Working from Home

There are some little changes you can make to increase your activity during your working day. Remember, every minute counts!

  • Take regular breaks from your computer. Set reminders on your calendar to encourage you to stand and move every 30-60 minutes.
  • Stand or pace whilst answering the telephone.
  • Use what you've got – the stairs are a great way to be active. If you can, use a bathroom that isn't on the same floor as your workspace!
  • Organise time to do activity with your colleagues – could you take in turns to lead a 10 minute workout over a video call?
  • Take a look at our Active At Home pages for more tips on how to incorporate physical activity into your day.

StretchWell: Quick and easy routines of desk exercises following an instructed video. The videos are a combination of stretches and mobility movements that encourages you to mobilise the body after long periods of time sitting at your desk. 

Stay Active whilst Pregnant

This Mum Moveshave worked with a panel of experts to review and select a range of workout content. 

NHS Pregnancy Exercises: From stomach strengthening, to pelvic tilt and pelvic floor, the NHS have a range of ideas on this webpage.