The benefits of physical activity for your physical and mental health are well established. Most of us intend to do more and some of us are not sure where or how to start. The list was compiled at the time of the Covid-19 pandemic and so has a focus on exercise that can be done at home with little or no equipment.
It is organised under advice specific to common chronic medical conditions, then by specific activity resources and finally a few links for particular groups. I hope that you find something that is helpful in getting you moving more.
NHS: Exercise
NHS exercise advice. This page outlines the national guidelines on how much of what type of physical activity is recommended in the UK.
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Exercise – NHS (www.nhs.uk)
Activity by condition
Versus Arthritis
Advice on exercises for specific body areas affected by arthritis
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Exercises for healthy joints | Back, neck, knee and foot exercisesMacmillan
After a cancer diagnosis, many people find that following a healthy, balanced diet and staying active helps give them back a sense of control.
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Eating well and keeping active | Macmillan Cancer SupportDiabetes 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.
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Diabetes and exercise | Type 1 and type 2 | Diabetes UK<strong>Activity Alliance</strong>
Activity Alliance aims to make active lives possible for those living with disabilities.
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Being active at home | Activity Alliance<strong>The British Heart Foundation</strong>
There are lots of people whose cardiac rehab classes have been cancelled due to coronavirus. Our information about exercising safely, healthy eating and medicines is here to help you until you can get back to them.
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Cardiac rehabilitation at home – BHFBritish lung foundation
Find out how staying active can help you manage your lung condition how you can safely move more, and tips on how to stay motivated.
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Keeping active with a lung condition | Asthma + Lung UKMind
Mind ask “Did you know that getting active can reduce anxiety and stress, combat low mood and increase self-esteem?” They provide handy tips and resources to help on their site.
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Get active, feel good | Mind – MindThe Mutliple Sclerosis Trust
The Mutliple Sclerosis Trust has a good page with advice on exercise for people with MS, including and appearance from Mr Motivator!
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Exercise and MS | MS TrustParkinsons UK
Parkinsons UK has information on Being active with Parkinson’s can help improve your mental and physical wellbeing as well as your balance, strength and coordination.
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Physical activity and exercise | Parkinson’s UK
By activity
<strong>Dance</strong>
NHS Fitness Studio exercise videos on Belly Dancing for beginners
Belly dancing exercise video – NHS (www.nhs.uk)
NHS Fitness Studio exercise videos for La Bomba (“a combination of dance moves set to Latin American dance music, hip hop, Afrobeats and R&B)
La Bomba dance exercise video – NHS (www.nhs.uk)
This Girl Can have “teamed up with Disney to create dance routines to help you get active with your kids”
Disney Dance-Alongs<strong>Running</strong>
New to running- try couch to 5K. This well established programme for beginners gives a week by week plan with the option of an accompanying App.
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Exercise – NHS (www.nhs.uk)<strong>Indoor workouts</strong>
NHS 10 minute workouts
“These equipment-free fitness routines are great to do at home and short enough for you to easily fit them into your daily schedule. There are 6 workouts, 1 for every day of the week if you include a rest day, each working on a different area of your fitness.”
Exercise – NHS (www.nhs.uk)
The Body Coach Joe Wicks has lots of indoor workouts to pick from
“This time will be different” | Joe Wicks Body Coach
10 minute British Heart Foundation work out
Staying Active – BHF<strong>Pilates</strong>
NHS fitness studio exercise video
Pilates video for beginners – NHS (www.nhs.uk)
The Girl with the Pilates Mat
“a selection of easy to follow Pilates exercise routines”
The Girl With The Pilates Mat Welcome Message (youtube.com)<strong>Yoga</strong>
Yoga with Adriene for beginners
Yoga With Adriene
Cosmic yoga– story themed yoga videos aimed at children aged 3+
Cosmic Kids Yoga – YouTube
By group
<strong>This Girl Can</strong>
This Girl Can “celebrates active women who are doing their thing no matter how they do it, how they look or even how sweaty they get
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Getting started | This girl canOlder adults
Stay Active at Home
Strength and balance exercises for older adults
(6 home exercises from chartered society of physiotherapy).Pregnancy
NHS advice on exercising during pregnancy.
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Exercise in pregnancy
Moving medicine
Do you or a member of your family suffer from COPD, Diabetes, Dementia or Depression?
Moving Medicine is an exciting new initiative by the Faculty of Sport and Exercise Medicine in partnership with Public Health England and Sport England. It is dedicated to spreading best practice, research and advice to clinicians and patients to create a healthier, happier and more active nation.
The UK is currently suffering pandemic levels of physical inactivity. This inactivity causes a heavy burden of morbidity and mortality. This can be prevented and effectively treated through moving more.
At the heart of intervention in healthcare lies conversations between healthcare professionals and members of the public. These conversations provide a unique opportunity to Interact with the least active members of society.
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Moving Medicine