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What you need to know.

The medical guidance for movement says:


  • We should move more and sit less.
  • Any activity is better than none, and more is better still.


  • 180 minutes per day
  • A variety of physical activities spread throughout the day, including active and outdoor play

Children and Young people (5-18 years):

  • 60 minutes per day
  • variety of types and intensities of across the week to develop movement skills, muscular fitness, and bone strength

Adults (19-64 years)

  • 10 minutes per day vigorous activity or 20 minutes moderate.
  • Strengthening activities for the major muscle groups should be done on at least two days a week to improve muscles, bone strength and balance.

Older Adults (65 years and over)

  • Same as for adults, where able.
  • Some physical activity is better than none: even light activity brings some health benefits compared to being sedentary, while more daily physical activity provides greater health and social benefits.

Read the latest guidelines here

Join the Movement

We have been spending more time at home and away from our friends 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 campaign, funded by The National Lottery, giving you the advice and tools you need to help you do this.

Get active at home: A selection of online exercise platforms with on demand fitness content.

Get your heart beating every day

  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 the kids

  1. #ThisIsPE – our Government-recommended fun PE lessons for the home
  2. GoNoodle YouTube channel
  3. Cosmic Kids Yoga
  4. This Girl Can Disney dance-along
  5. Change4Life indoor activity ideas
  6. Change4Life accessible activities for children and young people with disabilities
  7. Change For Life – Wake Up Shake Ups Fun family activities to do together
  8. BBC Supermovers Fun Curriculum linked learning resources
  9. Go Noodle Movement and Mindfulness videos for use with children
  10. Premier League Primary Stars Fun Curriculum linked resources
  11. Get Set Tokyo Activities linked to Tokyo 2020/2021
  12. Nike Active Kids Do Better Resources for parents to get their kids more active
  13. Jumpstart Johnny Fun workout videos to get kids moving
  14. Imoves free for parents to use during coronavirus/
  15. Active Imaginations simple and fun activities to help 2 to 4 year olds get the physical activity they need to grow healthily.
  16. Advice on keeping your child healthy from South Yorkshire and Bassetlaw: Healthier Together.

Online and on demand

Search here for online activities!

To publish your online activity:

  1. Log in or create an account here yorkshire.sportsuite.co.uk
  2. Add your activity,  yorkshire.sportsuite.co.uk/
     and select “Online” location

Being active around pregnancy

Research shows that being active around pregnancy, in other words ‘before, bump, birth and beyond’ can have long term health benefits for women and their babies.

The UK Chief Medical Officer’s advice offers a guide to not only how much activity adults generally should be doing, but also offers specific information about recommended activity levels during pregnancy.

The choice about HOW to get active though is a personal one for women to make with guidance from the healthcare professionals supporting them individually.

Our friends at MSP have a fantastic range of resources and videos, Click here to see their BeFit4Baby campaign.

Picture by senivpetro / Freepik

For those taking it steady away

  1. We are Undefeatable, campaign to support people with long term conditions
  2. NHS seated exercise routine for older people and those with limited mobility
  3. NHS strength exercises
  4. NHS balance exercises
  5. NHS flexibility exercises
  6. Move More in Sheffield have produced an Active at Home booklet.
  7. Tune in to 10 minutes of physical activity with 10 Today. It’s good for you and fun to do!

Activities for all ablilities

  • The Activity Alliance supports disabled people to find opportunities to get active. They are the national charity and leading voice for disabled people in sport and activity.
    Support: Enable organisations to support more disabled people to be active.
    Engage:Build partnerships to increase the number of disabled people taking part.
    Improve: Work with organisations to enhance their work with disabled people.
    Advocate: Team up with partners and our members to make active lives possible.
  • Parasport powered by Toyota is the new way to discover inclusive local opportunities to become more active.
    The ambition is to create the UK’s biggest fun and vibrant community for players, parents and coaches to share their experiences of para sport, and find useful hints, tips and information on what’s happening near you. This includes in depth listings and all the information you need to connect to local inclusive opportunities.
    They believe there’s a sport or activity out there for everyone – and by highlighting inclusive activities and one-off events which able bodied and disabled people can do together,  and hope Parasport can inform and inspire people to discover something new.


Learning and development

  1. We’ve worked with North Yorkshire Sport and Active Humber to launch the Yorkshire and Humber Learning Community.
  2. 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
  3. Complete the Club Matters improvement tool  for helpful advice on areas where you can enhance your club.
  4. UK Coaching / CPSU are now providing Online Classrooms for ‘Safeguarding and Protecting Children’ to enable coaches to access.
  5. You could learn from your coaching peers, or pass on some knowledge with the Curious Coaches Club.

This Is PE

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

We have dozens of videos that will show parents and teachers free, fun and easy to follow PE activities for the whole family to enjoy together.


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