#StayInWorkOut

Join the Movement: We’re all now spending a lot more time at home than we might like, which is why staying as physically active as possible is more important than ever.

Join the Movement is Sport England’s brand-new campaign, funded by The National Lottery, giving you the advice and tools you need to help you do this while the country deals with the coronavirus outbreak.

Official advice is to stay at home, and to only go outside for one form of exercise a day, to shop for basic necessities, if there’s a medical reason and travelling to and from essential work.

Get active at home: A selection of online exercise platforms with on demand fitness content who either provide free access or have teamed up with us to offer extended trials.

Virtual activities: We are pulling together information about virtual activities that can be done online.

Get active outdoors: In any given day, you can still go outside for one form of exercise, such as a walk, a run or a cycle, if you’re well enough and as long as you’re on your own, or with members of your household. Please always 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 fresh air and to get active, you should do so locally, staying close to your home and avoiding places where it may be hard to follow the guidelines.

This Is PE: Yorkshire Sport Foundation and leading national organisations are working with Physical Educators from across the country to support parents to teach PE at Home.

We’ll post two-minute videos every Monday, Wednesday and Friday that will show parents and teachers free, fun and easy to follow PE activities for the whole family to enjoy together. 

Other ideas: 

Get your heart beating every day

1. 1. You don’t need gym equipment at home to stay active. Everyday activities such as doing the vacuuming, hanging out the washing, and mowing the lawn all count towards your daily activity levels
   2. You could follow an NHS yoga workout to improve strength and tackle stress
   3. Try Joe Wicks 7 days of sweat
   4. Learn a dance step
   5. NHS gym-free workouts
   6. NHS ten-minute cardio and toning workouts
   7. This Girl Can home exercise guide

For those taking it steady away

1. 1. NHS seated exercise routine for older people and those with limited mobility
   2. NHS strength exercises
   3. NHS balance exercises
   4. NHS flexibility exercises

For the kids

1. GoNoodle YouTube channel
2. Cosmic Kids Yoga
3. This Girl Can Disney dance-along
4. Change4Life indoor activity ideas
5. Change4Life accessible activities for children and young people with disabilities
6. Change For Life – Wake Up Shake Ups Fun family activities to do together
7. BBC Supermovers Fun Curriculum linked learning resources
8. Go Noodle Movement and Mindfulness videos for use with children
9. Premier League Primary Stars Fun Curriculum linked resources
10. Get Set Tokyo Activities linked to Tokyo 2020
11. Nike Active Kids Do Better Resources for parents to get their kids more active
12. Jumpstart Johnny Fun workout videos to get kids moving
13. Imoves free for parents to use during coronavirus/

Make the best of remote working

Working from home for a few weeks because of coronavirus (Covid-19)? It can be quite a shock to the system if you aren’t used to the freelancer lifestyle. There has never been a more important time to stay as active as you can. Even a small amount of activity will have a positive impact on your physical and mental health.

Here are a few tips to keep you on track.

1. Plan what you want to achieve each day – it helps beat the distractions of windows, cats, rolling news, social media and the fridge
2. Have a designated work space area if you can
3. Dress for work, it will make getting back in your pjs feel more fun
4. Keep the same hours as if you were in the office and clock off
5. Take regular breaks to keep your mind fresh – have a dance, no-one’s watching
6. Use phone to keep in touch, video calls are even better to combat social separation
7. Drink water, don’t snack.

Be kind to mind, body and soul,

1. Have a lunch break. Don’t eat and work
2. Sit in sunshine if possible for 10 minutes a day
3. Learn a magic trick from the internet
4. Pick a type of food that you like and grow it. Get the seeds from a shop (or fruit) and actually grow your food in a pot
5. Make an origami crane
6. Learn some basic sign language
7. Is there an instrument in the house? Learn a tune from YouTube
8. Practise relaxation and mindfulness to boost your mood. Try this mindful breathing exercise from Every Mind Matters, and read hints and tips on mindfulness from the NHS

9. Mental health charity Mind has put together detailed advice and information on coronavirus and wellbeing.

10. These are challenging times so don’t worry that you can’t do it all.

Up your game

1. UK Coaching have opened 10 resources of tips, guidance, videos, webinars and expert opinions to help you take stock and reflect on your coaching practice, and will also help you expand your coaching knowledge and ideas