Move More @ Home

Move More…

• NHS fitness studio, gym-free workouts, home workout videos and exercise routines for strength, balance and flexibility.
• Everyone Active YouTube channel hosts a range of home workouts from Les Mills sample classes through to sport-specific workouts.
• 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.
• Our Parks – Couch to Fitness videos include a beginner’s nine-week programme of exercise classes, with different coaches demonstrating different abilities.
• 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.

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.

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.

Move More with Active Chats

Over 60 years old? Have low physical activity levels, and looking to be more active? Active Chats can help!

Active Chats offer support, advice and some simple gentle exercises to help you get started. The service is also great for people who are more vulnerable, feel isolated at home, and have long-term health conditions.

Contact Active Chats on 0121 779 6707 or take a look at the Active Chats Leaflets.

Disability and/or Long-Term Health Conditions

• 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.
• 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.
• 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).
• Every Body Moves developed by ParalympicsGB is a new way to discover inclusive local opportunities to become more active and 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.
• Love To Move is a British Gymnastics Foundation programme with fun chair workouts suitable for people living with dementia.
• LimbPower provides exercise videos to support amputees and people with limb impairments, no matter their level of fitness or confidence. Includes tai chi and dance sessions.
• WheelPower offers online workout videos suitable for disabled people of all ages.
• Include Me West Midlands hosts a Facebook group to help support disabled people to stay active.