Stay In Work Out

How to stay active while you're at home

We're all now spending more time at home and that means many of us are thinking about how we can get, or stay, active.

Official advice is to follow the guidance on social distancing and avoid non-essential travel - including working from home if you can - which means our routines are changing.

But staying active is more important than ever right now, and even if you’re mostly in your house at the moment, 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.

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


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

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.

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:

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.


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.

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: 

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.


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

This Girl Can: Home exercise guide

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

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.

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.


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.

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.

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

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 7 opportunities listed on the Activity Finder. To view local opportunities please select your local area.

Looking After Your Mental Health