Covid-19 Advice and Support

Keeping Active

Keeping you moving at home

We have compiled a range of workouts, videos and guidance on adapting activities for all ages and abilities, to help you move more at home.

Working out at home – our top tips:

  • Create a routine - schedule time for your physical activity throughout the day.
  • Get dressed for physical activity. Changing into appropriate clothes will help to create a positive attitude and motivation.
  • Choose a reputable activity appropriate to you.
  • Consider your mood and energy levels when thinking about what to do today. Low Energy? Then try seated exercises. Ready for a full workout? Search for more intense workouts. We have provided links to a variety of options.
  • Put some music on! Music can lift our mood and help us enjoy the activity even more.


  • choose activity appropriate to you
  • let people know you are about to exercise, keep your phone handy just in case 
  • ensure you have adequate space to work out
  • ensure the flooring is suitable
  • check any equipment before using it
  • remember to leave enough distance between household members joining the class

General Fitness

One You Work out Videos
Public Health England's One You campaign encourages people to take control of their health and make small changes like moving more. These 10 minute workouts are an easy way to introduce physical activity into your daily routine.

Couch to 5K
A running plan for beginners. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.

British Heart Foundation
A guide to how to get active indoors.

The Body Coach
The home of Joe Wicks’ workouts with hundreds available for all fitness levels. These fun workouts can be done at home with no equipment.

Children & Young People

Get Kids Moving
A selection of workouts that put the fun back into fitness and help engage children. Children can train alongside their favourite superheroes from the comfort of their home.

Cosmic Kids Yoga
Yoga, mindfulness and relaxation - designed especially for children aged three and above.

Disney workouts
A chance for parents and children to get moving to the songs they love. Learn their moves or put your own spin on their routines.

Joe Wicks Kids
Children’s workouts to do at home.

Youth Sports Trust After School Club
A 30-minute online club on Tuesdays and Thursdays at 5pm for all children and young people to do some sport, develop skills and have fun!

Older Adults

10 Today
A set of fun, 10-minute audio and video workouts, intended to easily fit into your day, that help get you stretching and moving at home.

Move it or Lose it
A series of fitness videos for older people by exercise instructor Julie Robinson.

NHS sitting exercises
These sitting exercises are great for all ages, but particularly if you're over 65.

Joe Wicks Home Workout for Seniors
Short home workouts designed for seniors or for anyone looking for something a bit lighter.

Active at Home booklet
The booklet which is co-funded and developed by Sport England and Public Health England (PHE), aims to help older adults keep up their activity levels during to Covid-19.  To view the booklet click here 

Age UK
Simple ways to keep active during the coronavirus pandemic

Pregnant Women

This Mum Moves
A fantastic range of workout content for pregnant women and new mums.

NHS Pregnancy Activities
Guidance on exercises to do during pregnancy, ones to avoid and tips for a fitter pregnancy - including stomach-strengthening and pelvic floor exercises. 

Disability or long-term health conditions

We Are Undefeatable
A number of activities from the campaign that those with a variety of long term health conditions can do while complying with the government's social distancing advice.
The campaign has also produced a poster outlining 15 ways to move more at home. To view the poster click here

NHS Pilates Video Workout
Pilates-inspired 30-minute workout suitable for people with several conditions including multiple sclerosis, chronic fatigue syndrome, chronic pain and fibromyalgia.

Sign up for activity resources including a variety of inclusive written activities, pre-recorded videos and live sessions to inspire you to be active.

Home workout routines specially designed for disabled people. 

*disclaimer – You are  performing the exercises linked from our website at your own risk!