Home / Solo Exercise
Staying active around your home is a great way to cut costs and break down barriers that may stop you from taking part in activity outside of your home. It is one of the most convenient ways to exercise for those who lead a very busy life. If you choose to exercise at home, you are still able to gain the same benefits as if you were to exercise outdoors or in a gym. Body weight exercises are just as effective as using equipment to keep fit. Keeping fit at home or on your own allows you to concentrate on completing the tasks you want to complete.
Vigorous domestic exercises such as hoovering, cleaning and other house work can also count as physical activity. If you are living with health conditions, and you would like to recover from illness or surgery, home and solo exercises is one of the best options. It is a safe, low risk form of exercise that allows you to dictate how intense the activity is, as well as the type of activity undertaken to suit your needs and goals.
You can do a wide variety of activities in your home, from Yoga and Pilates to Circuits and Aerobics, you just need to set up and area in your home accordingly. Below are some resources that can help you get started with some videos and guides for different types of activity or if you’re aware and confident what you would like to do and what you can do safely, you can access a wide variety of videos on YouTube.
NHS – Couch to 5K
Couch to 5K is a running plan for absolute beginners. Taking up running can seem like a scary prospect, especially if you feel out of shape or unfit. NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks.
Steady Steps Support Videos
Welcome to the Steady Steps video support pages. Here you will find a range of videos to support you through the Steady Steps programme.
Disney 10 Minute Shake Up Games
We have teamed up with Disney, Pixar and Marvel to bring you brand new play-along games inspired by your favourite characters. Order your free Shake Up pack or try some of the games below now, if you can't wait to get going!
OUR PARKS HAS BEEN CREATED TO MAKE IT EASY AND FREE FOR YOU TO GET FIT. Our Parks classes are delivered by fully qualified and registered coaches. Classes are for all ability levels and ages, please view the below colour grading and class descriptions to choose the right classes for you.
Health for Kids
A NHS resource to help children, young people and their parents/guardians understand and adopt more healthy behaviours and provides information and tips about different health issues for young people.
Cardiac Rehabilitation at Home
There are lots of people whose cardiac rehab classes have been cancelled due to coronavirus (Covid-19). This hub of information about exercising safely, healthy eating and medicines is here to help you until you can get back to them.
NHS – Exercises for Back Pain
Back pain is very common and usually improves within a few weeks or months. Pain in the lower back (lumbago) is particularly common, although it can be felt anywhere along the spine, from the neck down to the hips.
NHS – Sitting Exercises
These gentle sitting exercises can be done at home and will help improve your mobility and prevent falls. Do not worry if you have not done much exercise for a while, these seated exercises are gentle and easy to follow.
NHS – Gym-free Workouts
Put the fun back into fitness with these equipment-free workouts for all levels. These illustrated guides are designed to help make your workouts effective and easy to follow.
NHS – Strength Exercises
Strength exercises like these can be done at home to improve your health and mobility. Do not worry if you have not done much for a while, these strength exercises are gentle and easy to follow.
NHS – Balance Exercises
These simple balance exercises can be done at home to help improve your health and mobility. Do not worry if you have not done much exercise for a while, these balance exercises are gentle and easy to follow.
NHS – Belly Dancing
From hip-hop to the foxtrot, dance fever is sweeping the nation, fueled by popular TV shows such as Strictly Come Dancing and Britain's Got Talent. Whether you like to jump or jive, tap or tango, shake your hips or your shoulders, dancing is one of the most enjoyable ways to get moving.
NHS – 10 Minute Workouts
Short on time? Hate the gym? Too tired to exercise after work? These 10-minute workouts are just what you need. These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule.
NHS – Get Fit with Strength & Flex
Not active? Out of shape? Then the Strength and Flex workout plan is for you! Find out how this 5-week plan will help you get up and moving, and improve your health and wellbeing.
NHS – Pilates and Yoga
NHS Fitness Studio has a series of different Pilates and Yoga activities for you to try to help build strength and balance. Activities include those which are designed to help with certain health conditions such as knee and back problems.
NHS – Aerobic Activity
NHS Fitness Studio has a series of fun aerobic activities for beginners to help get you moving. These are designed to get your heart pumping a bit to get healthier.
NHS – Strength & Resistance Workouts
NHS Fitness Studio provides a number of different exercise videos catered for your needs. The strength and resistance videos incorporate a series or workouts targeting strength in different body parts along with a warm up and cool down exercise.
NHS – La Bomba Dancing
Raise the roof (and your energy levels) with this La Bomba dance workout. It features a combination of dance moves set to Latin American dance music, hip hop, Afrobeats and R&B. Hopefully you'll be having so much fun you won't even notice how hard you're working. This 45-minute class is suitable for all fitness levels. You'll need trainers and some water, and you may want to have a towel handy.