We know together we are currently experiencing some of the most challenging life circumstances. But we want to help you during these hard times to stay healthy, both physically and mentally, from home...
Current government guidance urges us to stay at home to help stop the spread of coronavirus. If you have any concerns regarding these guidelines, or would like more information, please visit the government website for more details. This inevitability means we are all spending a lot more time at home and now more than ever it is important we stay active for health! So to help we have complied some of the most useful tips, hints and links that we can find to help you stay active at home. There is so much to try so we challenge you to, have a read, have a go and let us know what you think.
If you require any additional support, including food shopping, telephone support, picking up medicine, dog walking, social isolation, or other, please visit our support for communities and residents page.
Keep in touch
Don't forget the team are here for you and trying to support our residents through a number of channels. So please visit and follow our pages on Facebook and Twitter for further daily tips, ideas and updates. Why not drop us a message or tag us?
And if you would like any more advice, guidance, support or resources, either over the phone, by post or email from the Health and Wellbeing team, please contact us on: 01530 454755 or ext 735 (phones are open) or by emailing Emily Rodbourne on emily.rodbourne@nwleicestershire.gov.uk or Georgia James on georgia.james@nwleicestershire.gov.uk
NWL Keeping active
It’s great that so many people are staying active at home during these challenging times. It is so important, now more than ever, to stay fit and healthy so we want to share with you some of the video clips and comments that our residents have shared with us of them keeping active at home.
Here is a great clip of one of our older residents, Victoria, taking part in our staying mobile classes. Watch now here.
One of our regular easy movers participants said: "Did my exercise with you today (Danny's staying mobile workouts). Thought you did very well. It was like being back at our classes".
Freda, who normally attends our weekly steady steps classes said about our videos; “I’m really enjoying doing the exercise videos. It stops me from stiffening up while I’m stuck in doors".
One regular steady steps participant said: "Thank you Danny, this (staying mobile workout) has been a great help".
If you would like to let us know what you have been up to email emily.rodbourne@nwleicestershire.gov.uk or message us on Facebook.
Returning to sport and physical activity
As Government guidance and lock down restrictions change we are very excited about a return to face-to-face sport and exercise. However we know that after the times that we have faced together returning to activities may be daunting and stressful. Feelings of anxiety or concern over taking part once again are normal so to support you as you return to being active in groups here are some tips and advice;
The Government’s guidance to the public on the phased return of outdoor sport and recreation, and the return to recreational team sport framework may be a useful reads to better understand what is happening and how leisure facilities and clubs will be working to ensure that they are compliant with guidelines to make your visit as safe as possible.
Mind have developed some tips for managing difficult thoughts and feelings, alongside some practical steps you could take to help.
The We Are Undefeatable campaign provides some support on getting started.
Staying physically active at home
Schedule
The Health and Wellbeing team are creating new workout videos for you to try every week! Take a look at our schedule now to see exactly what videos we are creating for you and when they will be available - Weekly Healthy At Home video schedule (PDF Document, 0.65 Mb)
Before you start...
We want to make sure that you exercise and have fun at safely at home. So before undertaking any exercise in your house please make sure that you;
- Feel physically able to do so (consider any illness, injuries, disabilities and long term health conditions)
- Build up the intensity gradually at your own speed - only do what is right for you
- Take part in a warm up before a workout and cool-down after to help reduce your chances of injury or muscle soreness
- If at any point during exercise you feel sick, light headed, short of breath, or chest pain please stop immediately. Please consider how you would get help from others in case of an emergency
- Make sure you have enough space to exercise (don't break the television)
- Ensure that you have a drink available
- Always concentrate on your technique and ensure exercises are executed well. If you become tired and your technique becomes poor please reduce the levels appropriately or take some active rest
If you have any questions or queries please contact us: activetogether@nwleicestershire.gov.uk
For everyone
Our partners, Leicester-Shire and Rutland Sport have pulled together some great guidance suitable for all ages to help you to stay #HealthyAtHome and you can find all the content by visiting their webpage Healthy At Home now. On this page you can find lots of fun workouts for Children and Families including Disney dance workouts, as well as loads of video workouts for adults, and some super tips for older adults including the ‘we are undefeatable campaign’.
Our partners, Everyone Active, are offering on demand workouts for their members, find more information on their home workout page.
Also check out the Sport England - Join the movement campaign! On here there is loads of on demand content and apps for all ages and abilities, supporting everyone to keep active at home. Why not get involved too and if you find a workout you like online, share it on social media using #StayInWorkOut.
Mind have also pulled together their page, 'Get acive, feel good', which gives more ideas and some of their new activity resources.
There is also the Activity Alliance's being active at home page which provides a fantastic range of resources, workouts and advice from a range of organisations to help keep disabled people active at home.
The Health and Wellbeing team have also been working hard to create some new videos to support our local residents to stay active. Each week we will be releasing new video workouts for all age ranges and abilities through our Facebook page and YouTube channel. So take a look at what we have released below;
For children and families
News
It's the daily boost summer challenge! Why not get involved with 4 weeks of summer fun from Monday 27th July-Friday 21st August. Choose activities that get you moving and that you enjoy, and find out more now on the Leicester-Shire and Rutland daily boost summer challenge website.
On demand activity videos
Our fabulous instructors have created videos including PE ideas at home, yoga and parents and kids fitness sessions. Take a look and try them out now.
New videos:
Exercise videos for the summer holidays
To help families stay active across the summer holidays. It will get your heart rate up so why not give the different activites a go on through our Facebook channel live or on demand.
Cardio with Debbie - July 15th (5 minutes)
The basics of boxing - July 22nd (30 minutes)
Circuit training and basic boxing - July 29th (30 minutes)
Mobility and boxing - August 5th (30 minutes)
PE with Debbie and Penny
To help the kids reach their daily physical activity targets. Fun and energetic, give it a go together through Facebook.
In the garden - March 25th (6 minutes)
Animals - March 30th (8 minutes)
Challenges - April 20th (30 minutes)
Dance together - April 27th (26 minutes)
Olympics - May 4th (26 minutes)
VE session - May 11th (28 minutes)
Work it - May 18th (28 minutes)
Professor Penny's session - May 25th (28 minutes)
Teddy bear workout - June 1st (25 minutes)
Scooter related injury workout - June 8th (25 minutes)
Partner workout - June 15th (25 minutes)
Legs, arms and abs - June 22nd (25 minutes)
Kickboxing - June 29th (27 minutes)
12 moves - July 6th (30 minutes)
Let's do it together - July 13th (25 minutes)
A day out - July 20th (25 minutes)
Fun and run - July 27th (25 minutes)
We are toning - August 3rd (25 minutes)
In the conservatory - August 10th (25 minutes)
Try a tough one - August 17th (25 minutes)
Fun re-cap - August 24th (25 minutes)
Dance sessions
A high energy and seriously fun short dance session. See what you think.
Dance with Debbie - part 1 (12 minutes)
Dance with Debbie - part 2 (12 minutes)
Live yoga with Tracey
Streamed lived on Facebook each week. Tune in to take part live...
Workplace yoga - session 1 April 23rd (35 minutes)
hips - April 30th (30 minutes)
flowing - May 7th (35 minutes)
family yoga 1 - May 12th (30 minutes)
lower body session - May 14th (35 minutes)
strong body, strong mind - May 19th (30 minutes)
twist and move - May 21st (35 minutes)
family yoga 2 - May 26th (20 minutes)
flow 2 - May 28th (40 minutes)
parent and baby yoga - June 2nd (30 minutes)
standing yoga flow - June 4th (30 minutes)
family yoga 3 balance - June 9th (30 minutes)
hip mobility - June 11th (35 minutes)
parent and baby yoga 2 - June 16th (30 minutes)
holding posture with focus - June 18th (35 minutes)
family yoga 4 - June 23rd (25 minutes)
healthy hips - June 25th (35 minutes)
parent and baby yoga 3 - June 30th (30 minutes)
Lower release and stretching - July 2nd (35 minutes)
Family yoga 4 - July 7th (25 minutes)
Lunchtime standing yoga - July 9th (35 minutes)
Parent and baby yoga 4 - July 14th (30 minutes)
Take a relax - July 16th (35 minutes)
Try something new - July 21st (30 minutes)
Mat work - July 23rd (35 minutes)
Parent and baby yoga 5 - July 28th (30 minutes)
Freestyle - July 30th (35 minutes)
Neck work - August 4th (30 minutes)
Let's slow it down - August 6th (35 minutes)
Parent and baby yoga 6 - August 11th (30 minutes)
Belt session - August 13th (35 minutes)
Balance and flow - August 18th (30 minutes)
Legs session - August 20th (35 minutes)
Parent and baby yoga 7 - August 25th (30 minutes)
Gentle flow - August 27th (35 minutes)
Under tension - September 1st (30 minutes)
Neck and shoulders - September 3rd (30 minutes)
Strength session - September 8th (30 minutes)
Family yoga
A range of gentle exercises and stretches, suitable for the whole family. Pre-recorded for you available on our YouTube channel.
Session 1 (15 minutes)
Session 2 (20 minutes)
Parent & baby yoga
For you and your young one. Pre-recorded and available on our YouTube channel.
Session 1 (15 minues)
Session 2 (16 minutes)
For adults
For adults our instructors have created some short burst workouts including daily boosts and keeping mobile workouts both to help reduce the amount of time you spend sedentary. Took a look now.
Daily Boost
This will give you a break from your work at home. Get up out of your chair and join in! Pre-recorded and available on our YouTube channel.
get up from the desk 1 - April 9th (2 minutes)
get up from the desk 2 - April 17th (2 minutes)
work it - April 21st (2 minutes)
stretch - April 21st (2 minutes)
seated core & stretch - April 28th (6 minutes)
water bottle resistance - April 29th (2 minutes)
wheelchair workout - May 5th (6 minutes)
squat for it - May 12th (2 minutes)
fast feet vibes - May 15th (2 minutes)
core workout - May 19th (3 minutes)
full of beans - May 22nd (4 minutes)
lower body workout - May 26th (2 minutes)
mini band pump - June 2nd (4 minutes)
core conditioning - June 5th (4 minutes)
Sciatica stretch - June 9th (5 minutes)
Upper body - June 30th (2 minutes)
Squat o'clock - July 1st (2 minutes)
Band stretch - July 14th (4 minutes)
Keeping mobile
A short video just loosening off your muscles after a hard days work. Pre-recorded and available on our YouTube channel.
Keeping mobile - workout 1 (6 minutes)
Stretch and relax
A short workout including gentle stretching. Pre-recorded and available on our YouTube channel.
Stretch and relax 1 (3 minutes)
PE with Debbie
Our instructor Debbie is delivering a block of 4 progressive 30 minute exercise sessions starting on the 7th September. She will be delivering each of the 4 sessions live on our Facebook page from 10am on Monday's. Join Debbie live or if you want to cacth up follow the links below;
Session 1 - September 7th (30 minutes)
For older adults 
There are videos for falls prevention, including staying strong and staying strong plus, as well as some chair basked workouts called staying mobile. These vidoes are aimed at people aged over 65.
Each video is made available in shorter 5-15 minute clips working on a particular component of fitness. Complete all of the sections for a full 40-60 minute workout, or just complete individual sections when it suits you. Check them out below and give them a go.
New videos:
Staying strong live with Danny
On Friday 12th June at 11am our instructor, Danny, delivered his first ever live staying strong class through our Facebook channel! We hope that you enjoyed taking part live, but if you missed it you can follow the links below to try it on demand.
Join Danny every Friday at 11am for the next live staying strong workout.
Staying strong live 1 - June 12th (30 minutes)
Staying strong live 2 - June 19th (40 minutes)
Staying strong live 3 - June 26th (40 minutes)
Staying strong live 4 - July 3rd (40 minutes)
Staying strong live 5 - July 10th (45 minutes)
Staying strong live 6 - July 17th (45 minutes)
Staying strong live 7 - July 24th (45 minutes)
Staying strong live 8 - July 31st (45 minutes)
Staying strong live 9 - August 7th (45 minutes)
Staying strong live 10 - August 14th (45 minutes)
Staying strong live 11 - August 21st (50 minutes)
Staying strong live 12 - August 28th (35 minutes)
Staying strong live 13 - September 4th (45 minutes)
Staying strong
A workout suitable for beginners. Pre-recorded and available on our YouTube channel.
Workout 1 - full workout playlist (35 minutes)
Workout 2 - full workout playlist (35 minutes)
Workout 3 - full workout playlist (45 minutes)
Workout 4 - full workout playlist (50 minutes)
Workout 5 - full workout playlist (45 minutes)
Workout 6 - full workout video (40 minutes)
Workout 7 - full workout playlist (40 minutes)
Workout 8 - full workout playlist (40 minutes)
Staying strong +
A more advanced workout for you. Pre-recorded and available on our YouTube channel.
Workout 1 - full workout playlist (30 minutes)
Workout 2 - full workout playlist (35 minutes)
Workout 3 - full workout playlist (30 minutes)
Workout 4 - full workout playlist (40 minutes)
Workout 5 - full workout playlist (40 minutes)
Workout 6 - full workout playlist (30 minutes)
Staying mobile
A chair based mobility and stretching workout. Pre-recorded and available on our YouTube channel.
Workout 1- full workout playlist (15 minutes)
Workout 2 - full workout playlist (30 minutes)
Workout 3 - full workout playlist (45 minutes)
Workout 4: cushion workout - full workout playlist (40 minutes)
Workout 5: tin can workout - full workout playlist (40 minutes)
Workout 6 - full workout playlist (45 minutes)
Workout 7: standing workout - full workout playlist (40 minutes)
Workout 8: pyjama workout - full workout playlist (35 minutes)
Workout 9: standing mobility - full workout playlist (40 minutes)
Workout 10: resistance bands revisited - full video (45 minutes)
Workout 11: go with the flow - full video (40 minutes)
Workout 12: dumbbell workout - full video (45 minutes)
Workout 13: monday monte workout - full video (45 minutes)
Workout 14: monday movement - full video (45 minutes)
Workout 15: lower body workout - full video (40 minutes)
Workout 16: upper body - full video (40 minutes)
Workout 17: wet and windy workout (45 minutes)
More ideas and information for older people
Public Health England and Move More Sheffield have developed an active at home booklet to help older people and those shielded during coronavirus to be active and healthy at home: PHE - Active at Home (older people/shielded) (PDF Document, 3.49 Mb)
Over lock down Later life training created a Facebook group called Make movement your mission. They posted a range of exercise videos aimed at older people between July and August and these can all be found on their YouTube channel here.
You can also find these Later Life workouts after here on YouTube.
They have also created a 'keeping active calendar' to help you make keeping physically active part of everyday life.
Produced by the Leicester, Leicestershire and Rutland (LLR) falls prevention group and uploaded by Leicestershire County Council, here is a 10 minute video on YouTube about preventing falls - exercises to reduce your falls risk
Our partners in Charnwood and Harborough have also made some videos to share with us:
Charnwood Borough Council - Seated arm workout with Sam, Gentle standing activity with Sam
Harborough District Council - Strength & balance exercises for older adults
Also here are some simple workout booklets that you can try. You can see and download them here;
Later Life Training - chair based exercise (PDF Document, 1.12 Mb)
Otago - strength and balance, home exercise programme beginners (PDF Document, 0.54 Mb)
Better Care Together - preventing falls (PDF Document, 0.64 Mb) (Better care together - Preventing falls (Easy read version) (PDF Document, 2.63 Mb)
Keeping your body healthy at home
During these challenging times it is really important that you look after your health, not just by keeping active, but also by taking care of what you eat, drink and how you care for your body.
Also, if you’re concerned about the impact smoking could be having on your health during COVID-19, take action by checking out QuitforCovid now from Quit Ready, or for help quitting in Leicestershire visit the Quit Ready webiste, or call Quit Ready on 0345 646 66 66.
To find out more information on healthy eating, maintaining a healthy immune system and advice on stopping smoking, visit our healthy lifestyle page.
Supporting your wellbeing at home
Being physically active is linked to improved mental health, including better sleep and happier moods plus more. If you would like to know more about physical activity and your mental health visit mind's page and take a look at their 5 ways to get moving more and feel better video.
It is very important to take care of your overall wellbeing whilst at home, so you can find more tips to help on our mental wellbeing page and our healthy lifestyle page. Here you will find guidance on supporting healthy eating and positive mental health.
Last updated: Wed 9 September, 2020 @ 16:11