New to home working? If you'd normally use public transport or have an active commute you'll be missing out on the exercise that you get Mon-Fri. Sitting at your dining table or in an unergonomic chair using a laptop can also adversely affect your back and neck muscles.
Building some movement into your day will definitely help your health and could help help punctuate your time spent sitting by creating a rough schedule (a bonus for your mental wellbeing).
Give your back a break
Get up from your chair at least hourly; many people set timers on their phones and get up to give their eyes and back a rest every 30 minutes. Head for the stairs to get the muscles moving if you really can't spare any more than a minute, and stand up if you're on a call (join virtual meetings by phone rather than video so that you can move around. It also means you won't have to do your hair...)
Use your daily exercise slot to go for a walk or run at lunchtime, or hop on your bike when you finish at the end of the day. If you're not meant to be out, check out the daily videos on our main 'Active at home' page, learn more about exercises for those with health conditions or use the free ideas below - just remember to start slow and stre-e-e-tch.
Safe & easy exercises for homebound execs
- NHS gym-free workouts
- NHS ten-minute workouts (cardio, strength & toning)
- NHS flexibility exercises - basic ideas to help neck ache
- 33 exercises for desk jockies
Anytime video workouts for virtual workers (or just bored adults...)
- NHS fitness studio - 10-45 min videos on everything from strength and resistance to yoga or belly dancing!
- 10 minute living room workout - ideal for beginners, from BHF
- Workouts from Fitness Blender including HIT routines (just tick the 'free' box)
- Yoga, dance and workout videos aimed mainly at women - Sweaty Betty
- Yoga for blokes - 30 mins beginners' guides specifically for men from Man Flow Yoga
- More yoga with videos (including some focusing on specific areas) from yoga with Adriene or podcasts from the Breathing Tree
You may also want to check out a free 14 day trial to stream, cast or download Les Mills video workouts
Get with the programme!
An app that's received good reviews is the Nike Training Club. If you know the sort of thing you're after you get to choose duration, intensity and any equipment you have to hand ('none' is an option!). You then get a fitness programe that fits around your schedule. The 'Start Up' plan is a good place for beginers.
If all that lycra on display on the Nike site is offputting or you're just not sure what you want to do, try the CoachAi at Home virtual companion. Once you've given it your goals it'll come back with some free suggested workouts and how often you need to do them, and makes use of Facebook Messenger to provide the odd 'nudge' to help your motivation.
Challenge a 'buddy' to a mini marathon of fitness - virtually
The free Mayathon app was created just in time for the situation we're currently facing. You choose anyone you know to buddy up with as you help each other to complete 26 minutes of (any) exercise a day, for at least 26 days. The beauty of it is that you don't even have to be physically with them to share updates.
Free trial apps
Curious to try something completely new? London Sport are collating a list of free trials from tech startups and online providers who can offer something new during the current lockdown.