Ways to keep active at home
The coronavirus is unprecedented in modern times. The most recent Government announcements have escalated measures that now require people to stay at home, except for very limited purposes, which could have a negative impact on our activity levels. The overall health of the population is the absolute priority, however, we want to do everything we can to support our residents to get and stay active, provided they are well enough and following the latest government guidelines, which currently allow one form of exercise outdoors in any given day.
Our Active Hastings team have pulled together some ideas, guidance and things you can do to keep moving during this time of physical distancing. Lots of ideas are listed below, but also follow Active Hastings on Facebook for more ideas daily.
Physical activity is more important than ever right now, to improve your physical health as well as helping to manage stress and anxiety and generally making you feel better.
Government guidelines still allow you to go outside for one form of exercise, such as a walk, a run or a cycle, each day, if you're well enough and as long as you're on your own, or with members of your household, or one person from a different household. Please ensure you follow the latest official advice on social distancing which means staying more than two metres from others - and follow the advice on general hygiene. It's important that you stick stringently to the guidance. If you're going outside to get active, do this locally, stay close to your home and avoid places where it may be hard to follow the guidelines.
If it isn't possible to get outside within these guidelines, there is a wealth of free online content to help you to get active in your home, as well as lots of online classes to sign up to, run by many of our fantastic local fitness instructors. We've collated some of this information for you below and will continue to add to this as more online classes are added over the coming weeks. We are also joining Sport England in encouraging people to share some of the best ideas they find online using #StayInWorkOut and #StayActiveHastings.
We are all permitted to leave our homes for one form of exercise a day, for example a run, walk, or cycle - alone or with members of your household. Please make sure you adhere to these new measures - find them on the government website. Getting out in your garden can also be a great way of getting active. Why not do some gardening, play football or swingball - there are loads of ways to move more in your own garden.
Walking is one of the easiest ways to get active, if you are able to leave your house and can adhere to the guidelines on social distancing. Find out more about the benefits of walking at www.nhs.uk/oneyou/active10. The Active 10 app, from the NHS, is a great way to help you monitor and gradually increase your brisk walking levels over time. It's available to download via the App Store and Google Play.
Fancy a bit more of a challenge? Why not download the Couch to 5k podcast. This is a podcast which slowly works you up from walking to being able to run for 5km continuously that you can take at your own pace. Plug in your headphones and pound the pavement as you work your way up. Find out more and download the podcast online.
Exercising at home
There are a wealth of free online workouts to suit everyone online. We've included links to some of the NHS and Public Health England resources below, but also check out some of the great free or low cost workouts that local instructors are doing online. Once we are able to attend classes again, you'll have a good idea of what to expect and can attend their classes in person. We've listed a few below and will add to this list as more instructors set themselves up with online classes. More information on our local fitness instructors can be found below.
Higher Risk Groups
The most important thing for people at greater risk with relation to Covid-19 is to ensure you maintain physical distancing from others aligned with the government guidance.
People with Long Term Health Conditions or disabilities
Activity Alliance has compiled some great resources for both adults and children with disabilities or long term health conditions.
Sport England's We Are Undefeatable campaign also has numerous tips and ways that you can move more within your home.
The NHS has specific guidance for exercising whilst pregnant.
The Chief Medical Officer's physical activity guidance highlights the benefits of maintaining muscle strength, balance and flexibility.
These specific exercises are great for all ages, but particularly if you're over 65:
- Sitting exercises - These gentle sitting exercises will help improve your mobility and prevent falls.
- Strength exercises - Strength exercises like these can be done at home to improve your strength.
- Balance exercises - These simple balance exercises can be done at home to help improve your health and mobility.
- Flexibility exercises - These gentle exercises will help to improve your mobility.
- Movement for those with Osteoporosis or Osteopenia
- 10 Today - Short ten minute routines to get you stretching and moving. There are both online videos that can be followed along and daily radio shows that can be listened to online.
Keeping Children Active
With schools and sports clubs closing, it is going to be really important over the coming weeks to keep our children active. Not only for their physical health, but also for their mental wellbeing. Here are a few of the resources you can use at home, but don't forget to check out the online classes the some of the local instructors are running, specifically for children. View local classes.
- Active Hastings Street Bites - The Active Hastings team are adding new ideas daily to the Street Bites Facebook group, including weekly challenges with great prizes to be won. The group is aimed at 10-16 year olds, but many of the ideas are suitable for all ages.
- LTA Youth - The LTA have created a dedicated Tennis at home website to help parents and kids keep active at home using tennis. The website includes short videos containing tennis exercises, activity cards, personal development challenges and learning activities.
- Andy's Wild Workouts - Young children will love joining Andy as he travels the world to amazing places and learns to move like the animals he meets on his wild adventure.
- Dance Classes with Oti Mabuse - Join Strictly Come Dancing's Oti Mabuse for a live themed dance class every weekday morning at 11.30am on her Facebook page.
- Fit for Sport - Join The Activity Challenge, a fun way to test physical literacy and fitness including stamina, agility and coordination. Check out their website for a range of challenges for different ages.
- Exercising with your child - This Girl Can has a number of ways you can exercise with your child (please note, not all of these activities are recommended during this time of physical distancing).
- Dance together - These Disney dance-alongs are a perfect, and fun, way to get active with the kids.
- Change4Life indoor activities - Easy ways for kids to keep active indoors.
- Change4Life activities for children with disabilities (please note, not all of these activities are recommended during this time of physical distancing).
- Get Set resources - Get Set have created numerous resources to keep kids moving whilst at home and with their families.
- Cosmic Kids Yoga & Mindfulness - Free online themed yoga lessons, mindfulness activities and relaxation sessions for children.
- BBC Super Movers - The BBC Super Movers website contains a variety of free online videos & fun curriculum linked resources to get children moving while they learn.
- Go Noodle - GoNoodle engages 14 million kids every month with movement and mindfulness videos created by child development experts. Available for free at school, home, and everywhere kids are!
- The Body Coach - From Monday 23rd March at 9am, Joe Wicks will host a free workout aimed at kids live on his YouTube channel. They will run every weekday at the same time.
Other Home Workout options
You can also follow these home workout videos from the NHS:
Why not mix up your exercise by joining one of our local instructors for an online workout. We'll add more links as we find out about them, so please check back regularly, but for now, why not check out one of these:
Lunchtime Stretch and Move with Heidi - Online - Tuesdays - 12.30 to 1pm. 20 minutes, low impact class that won't get you hot and sweaty. Perfect for during your lunch break! To sign up and receive the log in details please email Active Hastings on email@example.com.
- Over 50's Aerobics - Wednesdays 10 to 10.45am. Join Heidi for an aerobics class specifically designed for the over 50s. Email Heidi on firstname.lastname@example.org to receive the log in details. Join the Over 50s Aerobics Facebook group for added motivation and to keep up to date.
- #FitGotReal - Wednesdays 7 to 7.45pm. Women only beginners aerobics and toning class. A mixture of cardio, body conditioning and HIIT. Please email email@example.com to receive the log in details. Join the #FitGotReal Facebook group for added motivation and to keep up to date.
- Active Hastings Fitness Rave - Join the Active Hastings Fitness Rave Facebook group for updates on future Raves. Alternatively, call 01424 451051 or email firstname.lastname@example.org to find out how to join if you don't use Facebook.
- Active Hastings Pilates Classes - join our Facebook group and find out about our free weekly online Pilates classes with Eugenie, taking place on Mondays (1 to 1.45pm) and Wednesdays (5 to 5.45pm via Zoom. Join the Active Hastings Pilates Facebook group. Alternatively, call 01424 451051 or email email@example.com to find out how to join if you don't use Facebook.
- Beginners HIIT - High Intensity Interval Training - Join Georges for his online beginner's HIIT session in which will give you an all-out 100% effort through quick, intense bursts of exercise, followed by short recovery periods. Tuesday 5:15 to 6pm via Zoom. To sign up and receive the log in details please email Georges on firstname.lastname@example.org.
- RAWFIT - Check out their Facebook page for the latest daily workouts.
- Dance Hastings - Join Dance Hastings for free online dance classes specifically tailored for people with physical and learning disabilities. See their Facebook page for more details.
- JasFit - Low cost home weight loss programme. Tailored nutritional plans and home workouts. Online fitness classes. See JasFit's Mypthub for more details.
- HW Fitness - Pilates, body weight workouts and post-natal exercises - look on the Facebook page for more details.
- Daisy Chain Fitness - Join Daisy Chain Fitness every Sunday for a live family Zumba class at 11.45am. Only £3 per family. Contact them via the Daisy Chain Fitness facebook page for the Zoom log in code.
- Pilates with Hannah Stevens - Hannah is offering a low cost subscription for 2 Pilates sessions each week, available at any time. Check out Hannah's Facebook page for more details.
- Box HIIT Gym - Join Box HIIT Gym for online HIIT, strength and boxing classes to keep you fit during social distancing and self-isolation. Low cost live workouts every weeknight or playback on demand. Check out their Facebook page for more details.
- Pilates with Emily Joffe - Join Emily for a Pilates workout from the comfort of your own home. Live classes and on demand classes available throughout the week. Join Emily's Facebook group more details.
Physical activity is a great way of looking after your mental health and alleviating anxiety. We know that this is an anxious time for many people and therefore it is more important than ever to prioritise self-care.
Every Mind Matters has now released expert advice and top tips on how to look after your mental wellbeing if you need to stay at home during the coronavirus (COVID-19) outbreak. It also includes guidance if you're feeling worried or anxious about the outbreak.
Mind have also pulled together some useful resources to help you take care of your mental health during this difficult time.
Anxiety UK have also put together some useful resources to help you deal with anxiety caused by the coronavirus pandemic. They will also be running a number of online support groups and webinars.
Looking after your wellbeing