stay in work out

Keeping active at home

frustrated home workerIf you're a home worker or just stuck indoors on your own or with others, staying active will help your health and boost your mood. And best of all you can wear what you want and get as sweaty as you like!

Whether you're a home worker, someone in a vulnerable group (including a mum-to-be) or a parent, check out the ideas below and share yours with us on Facebook, Twitter or Instagram, where we're also publishing new ways to keep moving every day.

You'll find ideas on Sport England's 'Stay In, Work Out' pages too. Just remember, if you do get ill, resting completely will speed your recovery so don't try any of these until you're well again. 

UPDATE 13 May: In case you are confused by what you can and can't do in terms of exercising now, here is the Government's official advice on the phased return to some forms of outdoor exercise


Live / daily video workout sessions

Here's a quick list of some of the most popular weekday daily broadcasts that you can access - all free. (If you're new to Facebook Live, 'Like' and follow the page, and you'll be alerted in your News feed - or go back and watch it later.)

Over 65's 5-10am  10Today - 10 mins of exercises, on 15 min repeat: BBC Radio5 Sports Extra BBC Sounds
8am Move Crew with UK Active & Nike YouTube
Over 65's 8,12,4 Make Movement your Mission YouTube
Families 9am The Body Coach: PE with Joe Wicks YouTube
Home workers 10am Our Parks 20 min cardio HIT  Facebook Live
Over 65's 2.30pm Move It or Lose It  Facebook Live 
Families 3.30pm Our Parks kids' superheroes workout Facebook Live 
Adults & teens 7.30pm Our Parks yoga flow sessions  Facebook Live 

Advice for specific groups 

Click on the most relevant picture below to find information and resources tailored to your needs.

tips for families & home schoolerstips for homeworkerstips for older people & disabilities

Grab some green

treesBeing outside lifts our mood so if you're allowed, use your daily exercise slot to go out for a walk, jog, or hop on a bike. Just  stay local and try to avoid places like towpaths to avoid breaching the '2m distancing' rule. 

If working from home give your day some structure by scheduling a lunchtime or post-work excursion in the open. Make sure you schedule screen breaks for the kids too - even the most ardent gamers or YouTube addicts will benefit from getting out. Ensure you all wash your hands as soon as you get back inside.

  • Brisk walking is a great form of exercise. Join almost a million people who've downloaded the free Active 10 app from Public Health England and hit those deserted streets, or take to wide open spaces like the Surrey Hills if you can reach them on foot
  • You know that resolution you think about starting every January, where you take up running? Now's the ideal time - Couch to 5k app
  • Try hopping on your bike for a local ride (just do the NHS a favour and wear a helmet). Sport England report that the current restrictions have led to a boom in family cycling trips. If you need some advice, a good place to start is the Bikeability site.   

Don't feel in the right mood?

Even at the best of times it can be difficult to motivate ourselves, but  scheduling some time to stay active everyday really will help. If you're feeling low or are worried, check out the NHS Every Mind Matters website for advice on boosting your mental wellbeing. And make sure you're feeling physically well before you attempt any sort of activity listed here. 

If you want to take part in some free online exercise classes especially created to help you lift your mood, check out Surrey Virtual Wellbeing.

Parents wanting some advice on how to reassure anxious children during lockdown and beyond can find help in the Goverment's guide on mental health for children.


Do let us know what you're up to as you #StayActive by tagging us on social media.