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10 min pilates with Robin Long

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The Balanced Life Pilates with Robin Long

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11 minute stretching and exercises for posture based on pilates

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The Balanced Life Pilates with Robin Long

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Pilates: The "Anti-Computer Shoulder Series"

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14 min yoga with Adriene

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Office Break Yoga  |  14 Min. Yoga Practice  |  Yoga With Adriene

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https://eastofeden.uk/
This is my studio, anyone can join for online classes, its affordable (online ones) and some are even free..great teachers! they have chair yoga session also..

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'Join The Movement' - links and descriptions for lots of different types of exercise classes to join from home including whether they're free/paid

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Helping you find great ways to get active

Welcome to Join the Movement, a National Lottery-funded campaign helping us all find ways to get active as we deal with coronavirus restrictions.

We're all about simple, fun and free ways to get active, both indoors and outdoors, that you can enjoy safely.

While there are now England-wide coronavirus restrictions, you can still step outside to get active outdoors as many times as you like, either on your own, with your household or support bubble, or on your own with one person from another household while keeping two metres apart.

Children who are under school age if they're with a parent/carer, or people dependent on round-the-clock care, do not count towards the limit of two people from different households meeting outside.

You can see what is and isn't allowed by viewing the facts section of this page, while we also have information about how you can help us promote the campaign to more people.

Please check the latest government advice if you think you have any symptoms linked to coronavirus.

1. Move more by making small changes

However you choose to move, it's all good for your health and wellbeing.

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Making small changes to your routine by including small bursts of activity across your day all add up and help you move more. So whether it's a 10-minute seated or yoga workout in the morning, a cycle or walk with your household at lunch, playing with your children in the garden, if you have one, or even moving when talking on the phone - every little helps.

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Try out different activities until you find one you like and works for you. Moving with your household, if you live with others, can help when motivation dips, and listening to music while getting active can also make it more enjoyable.

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It doesn't have to be a fully-fledged personal training programme, but just focusing on what you want to do a bit more, or less, of each day can make a difference. So, whether it's walking for a set amount of time at lunch, every day for a week, or sitting down for no longer than you decide, at any one time - giving yourself a target can help with motivation.
You can access a daily planner here.
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Don't worry, this is normal. But if you start slow and gradually increase the length and intensity of your activity over time, then you can help avoid this. For structured activities, a warm up and cool down can also help to prevent muscle and joint soreness.

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Then on your good days you could do a little more when you feel you can, and on 'down' days you can do less - and just remember that small amounts of activity all add up. If you feel you've done too much, make a note to do slightly less next time until you gradually build it up. And for inspiration you can click here.

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Doing activities at the same time every day can help you build activity into your routine. Regularly taking the time to recognise how what you're doing is helping you to meet your goals can also help to create a habit.

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For some activities like running, wearing supportive footwear can help you feel safe and more comfortable. While when cycling, we recommend that people wear helmets for their own safety.

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9. Stay hydrated

Drink plenty of water before, during and after activities to help your body stay healthy.

General fitness

We've pulled together 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.

So, whether it's first thing in the morning, a break from the makeshift home-office at lunch, or a way to kick off your Friday night - this content is here for you, when you need it.

The options below cover aspects of general fitness to help you get or keep active.

However, if you're recovering from coronavirus, Moving Medicine have produced a series of handy tips to help you start building your body back to normal.

If you're pregnant, the Chief Medical Officer's (CMO's) advice is to start gradually if you weren't active prior to pregnancy, and if you were then to keep going but listen to your body and adapt.

Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes and weight gain.

Disability or long-term health conditions

When you're managing a health condition, being active is about finding what works for you, particularly when the way you feel can change from day to day.

So as well as giving any of the activities on this page a go, we've also brought together some more specific content below from expert partners to help.

Visit Synergy Dance

Sport England makes no claim or representation regarding, and accepts no responsibility for, the quality, content, nature, reliability or safety of third party websites or services accessible by hyperlink ("Links") from any webpage on the Sport England website https://www.sportengland.org/ ("Website") or third party websites linking to the Website.

Such linked websites are not under Sport England's control. Sport England is not responsible for the content of any such linked websites and/or any link contained in a linked website, or any review, changes or updates to such websites. Sport England provides these Links to you only as a convenience and/or for educational purposes, and the inclusion of any Link does not imply any affiliation, endorsement, or adoption by Sport England of the website or any information contained in it. When leaving the Website, you should be aware that Sport England's Terms and Conditions no longer apply, and, therefore, you should review the applicable terms and policies, including privacy and data gathering practices, of any third party website.

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You can leave the house to exercise as many times a day as you want, including for a walk, a run or a cycle, if you're well enough and as long as you're on your own, with others from your household, or on your own with one person from another household while keeping two metres apart.

Children who are under school age, or dependent on round-the-clock care, do not count towards the limit of two people from different households meeting outside if they're with a parent.

For more information on what is and isn't allowed under the England-wide restrictions which came into force on 5 November, check out the facts section of this page.

Please always follow social distancing guidance, 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 and wash your hands when you get home.

Are you looking for a new challenge?

If you like a structured exercise programme or a bit of competition to keep you motivated, here are some fitness challenges and workout programmes to try out.

Government advice

Outdoors

You can go outdoors to be active as many times as you like, either on your own, with your household or support bubble, or with one person from another household while keeping two metres apart.

Children who are under school age if they're with a parent/carer, or people dependent on round-the-clock care, do not count towards the limit of two people from different households meeting outside.

Outdoor public places, such as parks the countryside, beaches and public gardens can stay open, as can playgrounds.

Organised community outdoor sport is not permitted, meaning outdoor basketball and tennis courts must close, while outdoor gyms and pools, golf courses, archery, driving and shooting ranges must also close.

Indoors

Indoor sport and leisure facilities, such as leisure centres and gyms, swimming pools, tennis and basketball courts, fitness and dance studios, climbing walls, archery and shooting ranges, must close.

You cannot meet indoors with family or friends unless they're part of your household or support bubble.

Children

All children's grassroots sport outside of school - both indoor and outdoor - must stop, but schools and nurseries will stay open and activity will be permitted within these settings during school hours, with playgrounds staying open.

External coaches and providers will still be able to visit schools to deliver sport sessions for children within school hours.

The government's compiled detailed guidance on what the current lockdown restrictions mean.

Read the guidance

Exercise and have fun safely

If you're unsure about your ability, it might be wise to start gradually and build up. Please feel free to refer to the UK Chief Medical Officer's (CMO's) Physical Activity Guidelines when determining the level of activity appropriate to you.

Make sure you warm up and cool down to prevent injury, and make sure you keep hydrated.

Stop the exercises immediately if you feel faint or unwell, and if you still feel dizzy or unwell, have a rest. Next time try something less strenuous, building up your activity gradually.

Make sure your workout area is safe and free of obstacles before exercising.

Supervise any young children taking part.

If you're pregnant, the CMO's advice is to start gradually if you weren't active prior to pregnancy. And if you were, then to keep going but listen to your body and adapt.

Staying active during pregnancy helps with mood, sleep and reduces the risk of high blood pressure, diabetes and weight gain.

The CMO recommends 150 minutes or more of moderate intensity physical activity a week - with every activity and minute counting.

The NHS has also produced guidance about getting active during pregnancy.

The government has also compiled other specific advice relevant to getting active.

Get featured

If you have any content you'd like to see featured on this page please do get in contact at stayinworkout@sportengland.org and we'll assess whether we think it's suitable against our set criteria - which are available upon request from the same address.

Email us

We will only use your personal data to monitor and ensure compliance with the terms and conditions and brand guidelines. You can find out exactly how we'll look after your personal data in our privacy statement.

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Helping you find great ways to get active Welcome to Join the Movement, a National Lottery-funded campaign helping us all find ways to get active as we deal with coronavirus restrictions. We're all about simple, fun and free ways to get active, both indoors and outdoors, that you can enjoy safely.