Exercise at home

Movement is a vital to living our happiest, healthiest lives. Many describe it as free medicine. Current guidelines state that we should each do at least 150 minutes of moderate intensity activity every week, or 75 minutes of vigorous activity. It is also recommended that we do strengthening activities that work all of the major muscle groups at least twice a week. Go to the NHS website to learn more about exercise recommendations.

The key to building movement into your routine is to finding something you enjoy. It doesn’t mean sweating it out for hours in the gym if that’s not your thing. Our Health & Wellbeing Coach Laura has pulled together some of the best resources online so that you can make movement part of your routine no matter what your current level of fitness is, and all without having to go anywhere near a gym!

Resistance bands

One great way to work the muscles at home is through bodyweight or resistance band exercises. Resistance bands (like these) can be bought for a few pounds and are great because you can make the exercises easier or harder just by changing the positions of the hands, meaning all ages and abilities can use them for a safe, enjoyable and suitably challenging workout.

Some ideas for exercises you can do using the bands can be found on the British Heart Foundation website and the AllActive website.

Chair-based exercise

Chair-based exercises offer a safe and gentle way to exercise, particularly good for those with restricted mobility or who are completely new to exercise. Here are a few great sources of inspiration to get you started:


Here are a few other options for working out at home:

  • The Body Coach TV – Joe Wicks leads sessions for a wide range of ages and abilities
  • Yoga With Adriene  – Accessible yoga sessions for all abilities
  • NHS Fitness Studio – You can choose whether to focus on aerobic fitness, strength, flexibility, balance and more in these 24 instructor-led videos
  • Couch to 5k – Slowly build up towards being able to run 5k, in this supportive programme
  • 10 Today – Physical activity for older people
  • We Are Undefeatable – Movement inspiration for those living with a long-term condition
  • That Counts – A great resource to help us all move more in a way that we enjoy

Date published: 12th January, 2021
Date last updated: 10th November, 2021