Physical activity for adults while staying at home

At a time when gyms are closed and the population is being asked to stay at home, finding ways to keep active can be challenging.

Regular physical activity is strongly associated with a reduced risk of chronic conditions, such as cardiovascular disease, obesity and type 2 diabetes as well as improving mental health.

Even small increases in physical activity can positively impact on health.

The Government recommends at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week.

It is also recommended that adults engage in strengthening activities on two days each week, such as lifting weights or carrying heavy shopping bags.

Moderate Intensity Activities

Your heart will beat faster, you will breathe harder, you will get warmer and you can probably maintain a conversation

Examples include Brisk Walking or cycling

Try and do this for 150 minutes a week.

Or, you could do 75 minutes of Vigorous Intensity Activities

Your heart will beat rapidly, you will breathe much harder, you will get warmer and it will be difficult to have a conversation

Examples include Running or football

If you are working at home, you may be saving time that would normally be spent on commuting to and from work. Why not put this time to good use by scheduling in some physical activity. For example, you could go for a brisk walk, jog or cycle outdoors or walk briskly around the house, including going up and down flights of stairs.

Find a range of exercises you can do inside your home

Find exercises that you can do in short bursts of ten minutes or more, at regular intervals throughout the day. For example, you could try some gentle weight-lifting, using cans of baked beans. The NHS provide tips for exercising without gym equipment: https://www.nhs.uk/live-well/exercise/gym-free-workouts/

Don’t be a couch potato

Rather than spending your evenings sitting on the sofa without moving much, why not try a few gentle exercises, such as leg raises, while watching your favourite TV show.

Examples of some exercises you can do from your sofa can be found on the NHS website, and you can find lots more healthy tips, advice and recipes at heartresearch.org.uk