The home is a great place to build movement into everyday routines in a time-saving, convenient and low-cost way, with the added comfort of familiar surroundings.
Being at home can help build confidence, making it easier to try new activities and stay active.
Whether it’s home workouts, stretching, dancing or active household chores, you can boost your health and energy with the flexibility to fit movement into your day and at your own pace.
Top tips
- Start slowly and build up gradually – we all have our own starting point, and remember that all movement counts.
- Make it part of your routine – try adding movement into things you already do, like stretching while the kettle boils, dancing while tidying up, or combining movement during TV ad breaks.
- Try different things – experiment finding activities you might enjoy, like yoga, dance, online workouts or gardening.
- Take breaks – stand up and move every hour, especially if you’ve been sitting for a long time.
- Set goals – making a plan and aiming for a bit more movement each day can help keep you motivated.
- Listen to your body – go at your own pace. It’s normal to feel some discomfort, especially if you’re moving in new ways or becoming more active after being less active for a while. Your muscles might ache a bit, and you may feel out of breath, but this usually gets easier with time. However, if you have any concerns or experience sharp pain, dizziness, chest tightness or feel unwell, stop and seek advice from a healthcare professional.
Online resources
A campaign supporting people with long-term health conditions to be active in ways that work for them. Backed by 15 health charities and Sport England, it offers accessible resources like Five in Five mini-workouts, Make Your Move activity videos, and Move To Your Mood routines. The campaign encourages flexibility and shares real stories to inspire and motivate.
Developed by the Chartered Society of Physiotherapy, this initiative offers a range of strengthening exercises suitable for various abilities. The programme includes instructional videos that can be followed at home without the need for special equipment. These exercises are designed to help individuals build strength and confidence in their own space.
BBC Sounds: 10 Today | Physical activity for older people
’10 Today’ is a daily 10-minute exercise programme on BBC Sounds designed to get older adults stretching and moving, promoting physical and mental wellbeing.
Free workout videos, including strength, cardio and flexibility routines designed by fitness experts.
A vast library of free workouts on YouTube, ranging from beginner to advanced levels.
