Move More @ Home

Children, Young People and Families

• The Body Coach Kids Workouts are great for all ages, at home or in the garden.
• Ready Set Ride by British Cycling offers a ‘learn to ride’ journey, to help parents introduce pedalling to playtime and teach more kids to ride.
• Enjoy walking, jogging and running with Marathon Kids, online and printable resources including 5-10 minutes activity cards though to games, and mileage logs.
• Youth Sport Trust offer a huge range of online and printable resources from 60 second challenges, online after school sports club videos, physical activity board games through to garden games, and lots more.
• The Active Recovery Hub gives access to over 350 resources to help children and young people to boost their health and wellbeing, by promoting being active before, during and after the school day. As well as throughout the holidays and at weekends.
• Disney Dance-Alongs are an opportunity for parents and kids to get moving to the songs they love.
• 10 Minute Shake Ups are play-along games inspired by favourite characters from Frozen, Toy Story and Marvel’s The Avengers. These 10-minute bursts of fun will really get your kids moving and count towards the 60 active minutes they need every day.

Adults

• NHS fitness studio, gym-free workouts, home workout videos and exercise routines for strength, balance and flexibility.
• Active 10 tracks your walking and shows you when to increase your pace to benefit your health. It tracks all your walking and rewards your progress.
• Everyone Active YouTube channel hosts a range of home workouts from Les Mills sample classes through to sport-specific workouts.
• Our Parks – Couch to Fitness videos include a beginner’s nine-week programme of exercise classes with different difficulty levels.
• The Couch to 5K app has been designed to get people off the couch and running in just 9 weeks. Grab your trainers, download the app and follow the step-by-step instructions.
• The Body Coach Joe Wicks offers hundreds of fun workouts for all fitness levels, with no equipment needed.
• POPSUGAR Fitness includes more than 500 workouts from celebrity trainers and fitness experts. Covering disciplines including boxing, dance, Pilates and HIIT.
• Yoga with Adriene involves yoga and mindfulness to inspire people of all ages, shapes and sizes.
• Rachel Lawrence Pilates is a warm and friendly approach to Pilates with a wide range of classes to inspire, inform and challenge.
• Fun and Moving is designed to make movement easy, engaging, and accessible for everyone.

Pregnant Women

If you’re pregnant, the Chief Medical Officer’s (CMO’s) advice is to start gradually if you weren’t active prior to pregnancy, and if you were then to keep going but listen to your body and adapt. Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes, and weight gain.

• This Mum Moves offers a fantastic range of workout content for pregnant women and new mums.
• NHS pregnancy online exercise pages provide guidance on exercises to do during pregnancy, ones to avoid and tips for a fitter pregnancy – including stomach-strengthening and pelvic floor exercises.

Older Adults

• The ‘Active at Home’ booklet provides practical guidance to older adults on home-based activities to maintain their strength and balance.
• Move it or Lose it offer a series of exercise videos focusing on mobility, strength and balance via their YouTube channel.
• NHS Home wellbeing and fitness guide includes small steps to feeling good and mobility, stability, balance and coordination, strength, and cardio exercises.
• NHS Sitting Exercises are great for all ages, particularly over 65’s.
• Joe Wicks Senior Workouts include a range of short 10-minute exercise videos from low impact through to chair-based sessions.
• Yoga for Seniors and Chair Yoga for Seniors hosted by Adriene, are ideal for beginners, seniors or those seeking slow and mindful practice.
• Stronger My Way from the Chartered Society of Physiotherapy, helps people improve their quality of life through being stronger, with advice and physio-approved exercises.

A wider list of home exercise options is available to download for older people and people with long-term health conditions.

Strong & Steady:

Over 50 years old? Looking to maintain or improve your strength and balance? The Strong & Steady Home Exercise Initiative can help you to live well and age well.

Improve your strength and balance with simple exercises you can build into your daily routine. A free resistance band and exercise booklet is available for anyone aged over 50. Find out more on our Strong and Steady webpage.

Strength and balance naturally declines as we get older, however taking part in regular strengthening and balance activities helps reduce this age-related decline and has major health benefits, including improving quality of life, maintaining independence and reducing risk of falls. 

Disability and/or Long-Term Health Conditions

• getUBetter is a physiotherapy self-management app to support common muscle and joint conditions. It is available and FREE to all Solihull residents. The content of the app changes dependent on how long you have had the condition for and how you are feeling. It provides information, guidance and exercises to help you manage your recovery. The support provided can also help to prevent deterioration whilst you may be waiting to see a clinician. No referral required, simply download the getUBetter app on the App/Play store or access in a web browser on a PC or tablet.
• The Chartered Society of Physiotherapy have 6 simple exercises to help people stay strong, improve mental health and prevent falling.
• We Are Undefeatable is a Sport England campaign supporting and inspiring people with a range of long-term health conditions to find ways to be active. Try the WAU App which features on-demand workouts, virtual group sessions, and helps users find activities that fit their daily needs and health status. It provides tailored, physiotherapist-designed exercise programmes for people with long-term health conditions, suitable for any fitness level and location.
• Charity websites are also a great source of physical activity information and advice for your specific health conditions. Many also have exercise videos including British Heart Foundation, Versus Arthritis, MS Society, Parkinson’s UK, Diabetes UK, Stroke Association.
• Let’s Move for surgery provides tailor-made, follow-along exercise routines for hip, shoulder and knee replacement, as well as full body workouts to help you maintain overall fitness (from Versus Arthritis).
• Love To Move is a British Gymnastics Foundation programme with fun chair workouts suitable for people living with dementia.
• Every Body Moves developed by ParalympicsGB is a new way to discover inclusive local opportunities to become more active. It includes online activities and home workouts.
• British Blind Sport provides audio workouts, both live and on demand, for people with visual impairments – including audio transcripts.
• Adapt to Perform hosts a range of workouts from personal trainer and wheelchair user Ben Clark, including a 30-day wheelchair fitness challenge.
• LimbPower provides exercise videos to support amputees and people with limb impairments, for all levels of fitness and confidence. Includes tai chi and dance sessions.
• WheelPower offers online workout videos suitable for disabled people of all ages.
• Sense Active provide a wide range of at home activities for disabled people to try.