Stay In Work Out

Current guidance

You can now exercise alone, with members of your household, or with up to 5 other people from outside your household. From 4 July, up to two households are permitted to gather in groups of more than 6 people indoors or outdoors, provided members of different households can follow social distancing guidelines. Otherwise, gatherings of more than 6 people indoors or outdoors continue not to be permitted, unless this is essential for work purposes.

Single adult households are now able to form a support bubble with one other household. For the purposes of this guidance, all references to ‘households’ also include their support bubble.

Social distancing guidelines should be followed between people from different households wherever possible. From 4 July, this means a distance of 2m between people from different households, or 1m plus mitigations (such as face coverings or avoiding face-to-face contact) where 2m is not possible.

Sport England are working with the government to help the public and the sector understand how these changes will take effect and will publish and share more information as soon as it's available. Please see the Guidance for the public on the phased return of outdoor sport and recreation in England 

Remember to check government advice if you think you have any symptoms linked to coronavirus.

How to be active while you're at home

Staying active is more important than ever right now, and even if you’re mostly in your house at the moment, due to shielding or self-isolating, there are plenty of ways you can still do so.

To help, we've compiled into one place some of the most handy exercise ideas that are out there for keeping active in and around your home.

And if you've found a great way to keep active online, use the hashtag #StayInWorkOut on social media to share it with others.


PE with Joe: Joe Wicks will hold free PE lessons on his YouTube Channel

#ThisIsPE: videos delivered by teachers focussing on the PE curriculum which are accessible on YouTube.

Change For Life – Disney Shake Ups: Fun family activities to do together.

This Girl Can & Disney Dance Alongs: Fun disney dance videos capturing some of the ways mums and kids get moving to the songs they love.

Team GBGet Set launch free home learning resources for families and teachers.

Boogie Beebies: videos that get younger children up and dancing with CBeebies presenters.

Home Pentathlon: A fun way for families to take part in adapted Sportshall Athletics events within their home environment. The guidance notes and online score system are supported by a set of Youtube clips which have kindly been narrated by Olympic medal winner Katharine Merry

England Athletics Funetics Home School pack:  a free athletics resource for parents and carers of primary aged children looking to home school at present.

Chance Camp: Local providers Chance Camp have daily challenges for you.

BBC Supermovers: Fun Curriculum linked learning resources:

Go Noodle: Movement and Mindfulness videos for use with children:

Premier League Primary Stars: Fun Curriculum linked resources:

Get Set Tokyo: Activities linked to Tokyo 2020:

Nike Active Kids Do Better: Resources for parents to get their kids more active

Nike Move Crewa programme developed with the expertise of teachers and physical activity specialists, elite athletes, kids and coaches. Each mission is designed to help kids unlock their 60 minutes of daily recommended activity. So, join the #nikemovecrew

Jumpstart Johnny: Fun workout videos to get kids moving:

Imoves: Section of website to be accessible for free for parents to use during coronavirus:

Questr: Have created an area on their website with free active English and Science games for parents and kids.

Youth Sport Trust: Resources, which are free to access, include videos to encourage more active play, and Personal Challenge videos

Create Development: access to a range of digital and physical resources for families to support remote and home learning

Nuffield Health: this YouTube clip titled Home Exercises for Kids is a short routine to get your kids moving through a series of simple exercises to improve cardiovascular fitness, strength and flexibility, as well as boost energy levels – all from the comfort of your home!

Cosmic YogaYoga, mindfulness and relaxation designed specially for kids aged 3+, used in schools and homes all over the world.

Oti Mabuse - DanceDance classes for kids of all ages. 11.30am every Tuesday - Sunday

real PEAll schools & families can sign up to #realPEathome for FREE during school closures. It includes 250+ challenges and physical activities with 1000s of hours of fun for families!. Click on the link to request your unique password.

Lawn Tennis Association (LTA): The LTA has pulled together 12 fun activities and exercises that parents and children can play at home, to hone their tennis skills while getting crucial exercise.

Fitness Blender has over 500 free workout videos, some of which will be suitable for secondary age students.

Fitter FutureFor as long as schools are forced to close Fitter Future will be free for every school and family across the country.


The Government guidance that all people aged over 70 should self-isolate in order to keep themselves safe is a new experience.Being asked to stay inside and stop face-to-face contact with family and friends might seem like it will be tricky. But there are some things you can do to try and maintain a rountine and stay active during this time. 

The Chief Medical Officer's own physical activity guidance highlights the benefits of maintaining muscle strength, balance and flexibility.

A NEW Active at Home guide has been produced by Public Health England, this can be downloaded here 

NHS: The NHS ‘Live Well’ website provides excellent advice and picture guidance about how to safely exercise, with gentle movements that you can do around the home including: 

iCan Health & Fitness: Local providers iCan have produced video and pdf content for all to see, do and use at home, are working on a web based platform for videos and content available for all and developing our Live Well Guide you can find this via their Facebook page.

Together We: Local providers Together We have built an online resource including videos of resistance classes, chair based exercise, line dancing and more... 

10 Today: involves short ten minute routines to get you stretching and moving, and will be broadcast on the radio and online.

Later Life Training: Introduces the Make Movement your Mission...Join Bex 3 times a day (8am, 12, and 4pm) for 10 minutes live functional movement on their Facebook group.

FITISM 70 Live: The home of free live workouts streamed to your home for those in the 70+ age group.Available via their Facebook group.

Love to Move:  The British Gymnastics Foundation’s seated activity programme, Love to Move, designed to get older people moving and functioning better, has been made available online to encourage older people to get active at home. The Foundation will be making sessions available on a regular basis.

Generation Games: Home exercise by Generation Games is a series of easy to follow workouts. A variety of gentler chair based exercise to more difficult workouts. These include standing, chair and Tai Chi workouts.

Move it or Lose it:  A series of videos designed for older people, most are chair based exercises using small weights and bands.


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

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

This Mum Moves - online workouts for pregnant women and new mums

Together We: Local providers Together We have built an online resource including videos of resistance classes, cardio, sensory, pilates and more.

iCan Health & FitnessLocal providers iCan have produced video and pdf content for all to see, do and use at home, they have recently launched a web based platform for videos and content available for all HERE and developed the Live Well Guide you can find this on their website or visit their Facebook page.

BodyFit: Local Providers BodyFit are Live-Streaming of the following sessions: Circuits Flexibility Core work out using a gym ball Plus others to be developed soon. Please check facebook for the latest info. 

Shameem Fit: Fun Fitness for all the family with MokyFit creator Shameem. Live classes with 4 different workouts on offer.

Aikido: Enjoy martial art training videos and blogs on a variety of platforms from our local providers West Cumbria Aikido.

Clubbercise: Join local clubbercise instructor Aleasha live on Facebook

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.
  • Runners bingo: If you enjoy running, take a look at our runners bingo sheet and see if you can achieve a line or a full house by taking part in our suggested activities.
  • Mindful walking: Sometimes it's good to stop and take notice of what is going on around you, and a mindful walk is a great way to do that. You can use this resource to help you complete your own.
  • 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.

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.

Fitness Blender has over 500 free workout videos.

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: 

MokyFit: Fun Fitness for all the family with MokyFit creator Shameem. Live classes with 4 different workouts on offer. MokyFit - dance workout, MokyHIIT combat style HIIT, Mokycore - mat based core strengthening and MokyZest Strengthening and cardio for the over 60's

Oti Mabuse - Dance: Evening dance classes at 7.30pm for all ages no partners need and no dance experience free and for enjoyment.

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.

Roam Sweet Home: The Ramblers have suggestions of ways to keep walking/active. This includes a Step Challenge which gives your details of how many steps/flights of stairs are needed to climb virtual mountains.

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. 


There are many ways to continue enjoying an active lifestyle; this includes adapting activities so everyone in the household, disabled and non-disabled, can take part together. A range of things above can be adapted, there are more specific resources below:

Activity Alliance: Has a range of advice and information for people with a disability including their Be Active at Home Guide and videos from the parasport team.

Arthritus Action: Have a series of online chair based  exercises developed with the aim of helping those with hip, knee or spinal Osteoarthritis more mobile and active.

British Blind Sport: 'Work Out Wednesday' sessions are live, 30 - 40 minute at-home workouts which are audio-led and fully accessible.

Cerebral Palsy Sport: Have a range of activity fact sheets on line specifically designed to support people to continue to be active and healthy at home. 

Change 4 Life - Accessible ActivitiesThere are lots of ways to keep disabled children and young people active – start off by choosing activities your child is interested in and adapt them

LimbpowerNational Disability Sport Organisation LimbPower has created a number of new resources  to compliment the existing online resources to support amputees and people with limb difference to stay fit and healthy at home and during our one hour of exercise. Staying active and supporting our physical and mental health during this period of self-isolation is vital for our well-being.

Limbpower for ChildrenBritish disability sport charity LimbPower has launched its "Adaptive Fitness Fun" sessions twice a week to encourage fitness with young amputee children.

Mind: Mind use the power of sport and physical activity to raise awareness, tackle mental health stigmas and support those of us with mental health problems to become more active. 

MS Society: Exercise for MS symptoms from the MS Society.

RMR Rehabilitation: Their aim is to provide as many classes as they can for people who have wheelchairs or need a chair as support to participate in Exercise classes. All the classes are online and are instructed by fully qualified instructors who have experience in working with clients with Neurological conditions and individuals who have a wheelchair or mobility issues.

We Are Undefeatable: The team behind the campaign for people with Long Term Health conditions say there are plenty of ways that you can get moving without needing to leave your house.

Wheelpower: Over the next few weeks Wheelpower will be sharing videos which demonstrate that being healthy and feeling fitter doesn’t always have to mean taking part in sport or going to the gym, and that regular low impact exercise such as Adaptive Yoga can be hugely beneficial for your mental and physical wellbeing.


Above (on the right) we link to a number of resources that have been gathered together by the Public Health team in Yorkshire about looking after your mental health

Below is a link to a course that has been developed for everyone in response to the recent global pandemic.

There is information about how to avoid catching/spreading the virus, what immediate feelings you may have and common reactions, managing your mental health at this time, managing isolation and social distancing, self-care, supporting children and young people and some accessible information.

The course is free to access for everyone. You can find the link on our homepage 

We are asking providers to upload their virtual or online activity to our Activity Finder. If you are a provider with virtual / online activity please register it here

Virtual / Online Activity in your area

There are 11 opportunities listed on the Activity Finder. To view local opportunities please select your local area.

Looking After Your Mental Health