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Coronavirus has had a massive impact on our lives affecting the way we live, how we work, how we learn, how we play and interact with other people.
To help during this difficult time being active at home can help to maintain physical health, mental health wellbeing and manage stress and anxiety.
We are developing this page with useful guidance, ideas, web links and social media suggestions to help out during this period. Please check that the activity is appropriate to you and make sure you follow and health and safety requirements. Remember that you are taking part in any activity at your own risk.
You are performing the exercises linked to from our website at your own risk.
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Children should be aiming to get in an average of one hour of physical activity a day (three hours for under 5s). The following links can help to get them active and maintain routines
Change4Life has great resources on physical activity and health eating advice that families can use.
This Girl Can has partnered with Disney and real families across England and captured some of the ways mums and kids get moving to the songs they love. You can learn their moves or put your own spin on their routines whilst having fun.
Joe Wicks (The Body Coach) has been creating workouts especially designed for children to follow every weekday so they do not miss out on their P.E lessons.
Football based activities from the Football Association to do at home so they can keep playing the sport they love.
Interested in trying orienteering? There are permanent orienteering courses within the borough such as Apedale Country Park that you can download a map to have a go whilst you are exercising outside.
Access Sport has a great range of resources you can download which are suitable for children with a wide range of varying needs.
Learn cricket skills at home with Chance to Shine suitable for all ages and abilities.
We need to aim to do approximately two and a half hours of moderate physical activity every week. Here are some suggestions on what you can do:
Birmingham Commonwealth Games 2022 with Team England athletes are encouraging the public to keep active and offer inspiration and motivation with home workouts tips. #22for22 will feature 22 recognisable faces from different Commonwealth sports, including world champion gymnast Joe Fraser, wheelchair basketballer Siobhan Fitzpatrick and Commonwealth medallist racewalker Tom Bosworth to name a few. Each athlete will demonstrate a simple exercise linked to their sport that can be done at home, including workouts that don’t need any equipment or that use items found around the house. These videos will be shown over 22 consecutive days on Birmingham 2022 and Team England’s social media channel
Walking is a great way to be active and we are allowed to exercise outside once a day. Download the free Active 10 app to record your walking progress.
My Poppy Run is a way you can help raise funds for the Armed Forces Community through completing a run, jog or walk in your local area.
Home workout videos are fantastic to follow and exercise to music. NHS Fitness Studio has a range of fitness videos and One You also has home workout videos to follow including cool down workout to follow.
Sport England has tips, advice and guidance on how to keep active in and around your home.
Even if you have a long term health condition, taking part in physical activity can help you to manage your condition and improve your health. Check out the We Are Undefeatable website for useful advice from real life people who have a range of different health conditions.
Exercise whilst being pregnant is important for both the mum-to-be as well as the baby. Check out the NHS exercise during pregnancy tips and useful pelvic floor exercises.
If you need a fitness challenge, then check out Sport England's Join The Movement examples on how to keep you motivated and focused on achieving goals.
Staying active as we age is important to maintain both physical and mental health, wellbeing and prevent falls. Even if you have a health condition, physical activity can help to treat or lessen the symptoms you may have.
Falls Prevention through regular strength and balance exercises can help improve your fitness and reduce your risk of having a fall. Falls Assistant has a range of strength and balance exercises you can follow in the comfort of your living room.
NHS Online has a range of sitting exercises that you can follow and incorporate into your daily routines.
Joe Wicks (The Body Coach) has produced a couple of videos for ‘home chair workouts for seniors’. Check out his YouTube page to access them.
10 Today gives online videos of 10 minute workouts that are easy to follow and help with your physical and mental health.
Adaptive Yoga is another way of maintaining strength and flexibility and Wheelpower have created a couple of programmes that people can follow. These have been adapted for people with disabilities.
Chartered Society of Physiotherapy has six simple exercises to help you improve your strength and balance.
Arthritis Action has got adapted workouts to help people with the condition exercise safely at home as well as healthy eating advice.
Your COVID Recovery helps you to understand the impact COVID-19 has had on both your body and mind, and what you might expect as part of your recovery.
The Doing Our Bit website has some useful tips and advice to help you boost your levels of physical activity, as well as information on how to access activity sessions to suit all ages, abilities and fitness levels.
Looking after your mental health is important and Every Mind Matters has great advice and useful practical tips you can follow.
NHS Live Well covers a range of different topics such as Eating Well, Sleep, quitting smoking, mental health and much more. There is a range of advice, tips and tools to help you to make the best decisions about your wellbeing.
Change4Life has some healthy eating advice and recipes to help you make healthier eating choices for you and your family.
Football Association has more advice on looking after your mental health wellbeing.
Age UK provides good advice on practical tips and wellbeing advice for Older People.
The British Heart Foundation has loads of advice for how to keep healthy especially for those people who are having to self-isolate.
Looking to cut back on your alcohol intake? Check out the NHS website for advice on how to do it safely.
Get advice on how to exercise safely if you have asthma through tips from Asthma UK.
The Canal & River Trust have got an online hub of videos so you can experience the joys of the canals from your own sofa and be able to plan trips out once the lockdown had ended.
Diabetes UK has produced some useful tips and guidance on how to manage your condition during this time.
Guide Dogs can help to support families of people with sight loss or call their Covid-19 Sight Loss Information Line 0800 781 1444 (open 9am to 5pm, Monday to Friday) whether asking for yourself, a family member, or your child, and speak to someone from Guide Dogs who understands what you are going through.
Drinkaware website offers advice and guidance if you are concerned about either yourself or someone you know drinking too much alcohol.
Youth Sport Trust has a range of free home learning resources and daily challenges for parents and guardians to follow to help their children.
Department of Education is making learning at home for your children made easier by the Government education resources for English, maths, science, physical education, special education needs and disabilities, and wellbeing.
Football themed free learning resources are also available from the Football Association.
BBC Teach shows a range of free curriculum based videos that are arranged by age group and subject that can help with school studies.
Open Learn by the Open University offer a range of free online learning modules for adults to do over a wide range of topics including health, sport and psychology.
Staffordshire Community Learning has a list of different providers offering a range of online training courses and hope to expand the range of online courses they provide after the Easter break.
Take up a new skill as now you can learn British Sign language online.
If you are working from home, remember to follow your organisation’s guidelines.
Here are five useful tips to work well at home
1. Get dressed - for some people, the prospect of staying in their pyjamas all day is the most tantalising aspect of working from home. But washing and getting dressed will not only improve your state of mind, it will psychologically prepare you to start work.
2. Establish boundaries - be ready to start your day at the same time as you would normally arrive in your office or workplace and finish your day at the same time. At the end of a working day, it's best to switch off your computer and tidy away papers and other items.
3. Get out and about (if you are not self-isolating) - working from home shouldn't mean you stay cooped up indoors all day. While you might not miss your daily commute, it does guarantee that you leave the house at least once during the day. So get your shoes on, get outside and enjoy some fresh air. A different perspective will also help undo mental blocks and give you a fresh pair of eyes for any tasks you're struggling with.
4. Pick-up the phone - if you're working from home, the chances are you'll be alone, so you won't get distracted by colleagues' conversations and other office noise. When you're at work, you're more likely to engage with colleagues but when you're working from home, you could spend the whole day without speaking to anyone which can be isolating. Make some time to pick-up the phone and have a real conversation, rather than relying on e-mail and instant messaging.
5. Take regular breaks - it's good to have a routine when you're working from home, but work shouldn't become monotonous. And you shouldn't stay glued to your screen all day. It's important to take regular screen breaks and get up from your desk and move around just as you would in an office.
NHS has a useful guide on how to sit correctly whilst working to help your posture.
Last updated 1 February 2021