Getting active at home

There are lots of ways to increase your activity levels without leaving your home.

We have pulled together a wide range of options, whether you are looking for a new home workout, an adapted exercise or want to start getting active for the first time in a while.

Activities

Browse the tables to find activities to try:

Activities are categorised as follows:

  • Live class (C)
  • Pre-recorded video/audio (V)
  • App (A)
  • Information/guidance/article (I)
General activity
Category Activity Description Cost
V NHS Home Workouts Home workout videos, which include a strengthening workout and a 10-minute cardio workout. Free
I Ramblers A really useful resource of ideas for keeping active and also links to services you can access if struggling to cope with staying at home and feeling overwhelmed, isolated or worried about some close to you. Free
V Our Parks At-home workouts to do at any time of the day that includes a beginner's nine-week online programme of exercise classes. Each video class is hosted by three different coaches, all working at different energy levels, so it's suitable for all ability levels. Free
V The Body Coach The home of Joe Wicks’ workouts with hundreds available for all fitness levels. These fun workouts can be done at home with no equipment. Free
A Nike Training Club Nearly 200 free workouts across strength, endurance, yoga and mobility. Sessions range from 15 to 45 minutes and are designed to help you see and feel results. Free
V, A Les Mills

An online platform with more than 1,000 workouts across multiple disciplines including strength, cardio, dance and yoga. Classes can be streamed from your TV, laptop, mobile or tablet. Try the 30-day free, no obligation, trial.

 From £11.95 per month to £95.60 for annual package
A Fiit

An app with more than 600 varied workouts and training plans - from entry level to advanced. You can also connect with friends in the UK's only live leader board high-intensity interval training (HIIT) classes. Visit the website for 30-day free trial and 25% off fees

 From £20 per month to £120 for annual subscription
V POPSUGAR Fitness More than 500 workouts from celebrity trainers and fitness experts covering disciplines including boxing, dance, Pilates and HIIT. Free
Older adults
Category Activity Description Cost
V Move it or Lose it A series of fitness videos for older people by exercise instructor Julie Robinson. Free
I NHS Sitting Exercises These sitting exercises are great for all ages, but particularly if you're over 65. Visit the website to find strength, balance and flexibility exercises. Free
V, I Chartered Institute of Physiotherapy - Stay Active at Home A simple set of exercises designed especially for older people to help everyone stay active at home. Designed around strength and balance. There is a video and a downloadable leaflet. Free
I Age UK Guidance on strength and aerobic exercises including step by step instructions. Whatever your fitness level, do what you can at home to stay as fit, active and independent as possible. Fee
Pregnant women
Category Activity Description Cost
C, V This Mum Moves A fantastic range of workout content for pregnant women and new mums. Free
I NHS Pregnancy Activities Guidance on exercises to do during pregnancy, ones to avoid and tips for a fitter pregnancy - including stomach-strengthening and pelvic floor exercises. Free
Mental health
Category Activity Description Cost
I Mind Toolkit A 'coronavirus and your wellbeing' toolkit with lots of things you can try that could help your wellbeing. It includes tips for staying at home, how to take care of your mental health and wellbeing along with a useful checklist. Free
I Better Health Every Mind Matters will get you started with a free NHS-approved Mind Plan, available on the website. By answering five quick questions you’ll get a personalised action plan with practical tips to help you deal with stress and anxiety, boost your mood, sleep better and feel more in control. Free
Disabilities or long-term health conditions
Category Activity Description Cost
V Parasport Home workout routines specially designed for disabled people. New content will be added to the website all the time, so keep an eye on the latest updates. Free
V MS Society A range of exercises for people with multiple sclerosis. These workouts are designed for different levels of mobility. Free
V NHS Pilates video workout Pilates-inspired 30-minute workout suitable for people with several conditions including multiple sclerosis, chronic fatigue syndrome, chronic pain and fibromyalgia. Free
I Diabetes UK Being physically active is good for diabetes. Whether you feel able to go for a run or a swim, or can manage some arm stretches or on-the-spot walking while the kettle boils, it all makes a difference. For more ideas on what you can do at home, watch Diabetes UK's video showing how some people with diabetes move more. Free
V British Blind Sport Audio workouts, both live and on demand, for people with visual impairments - including audio transcripts. Free
I Ways to move - We are Undefeatable A number of activities from the We are Undefeatable campaign that those with a variety of long-term health conditions can do while complying with the government's social distancing advice. Free
V Adapt to Perform A range of workouts from personal trainer and wheelchair user Ben Clark. Includes a 30-day wheelchair fitness challenge. Free
V Love to Move The British Gymnastics Foundation's programme is designed to get older people moving and functioning better, with these fun chair workouts suitable for people living with dementia. Free
V, I LimbPower Exercise videos to support amputees and people with limb impairments, no matter their level of fitness or confidence. There are also written resources for multiple activities, including tai chi and dance. Free

Up to Physical activity

Updated: 17/03/2023