Public Health England’s Active at Home advice
Since the lockdown began many people are finding they have become far less active, which can have a negative effect on both your physical health and mental wellbeing.
It’s particularly concerning for older people, who lose muscle condition and mobility rapidly, and often find it harder to be active when they can’t do their normal daily activities.
There’s lots of excellent digital resources available to support people to stay active and healthy at home.
Public Health England has developed a booklet to support older people and those who are shielded to be active and healthy at home by helping them find ways to build activity into their day; the booklet can be downloaded and printed off. (If there is someone you know who may benefit from the leaflet but is unable to access the internet and you are unable to print it off yourself please get in touch and we can help.)
It’s part of the Sport England Join the Movement campaign designed to provide inspiration and trusted information to the public about how to get active in and around the home during the coronavirus pandemic.
Disclaimer: Don’t do anything that you are not comfortable with and practise with caution.
Zumba and Zumba Gold
Vicki, who usually runs our Zumba Gold classes here at the Alice Cross centre, has been keeping us all going through lockdown using Zoom to bring the classes directly into your home. Zumba Gold is fun, easy to follow and perfect for Active older adults as it is lower intensity than regular Zumba. Vicki uses fun choreography, which focuses on balance, range of motion and coordination. Throughout the summer Zumba Gold class will be on a Wednesday morning at 10am.
If you feel up to the challenge of regular Zumba, which is faster paced and higher intensity, then Vicki is also running a class on a Monday at 6pm.
To join either class please make a suggested donation of £2 via her paypal.
You can keep up to date on her classes via her facebook page here.
Jane Fonda’s workouts.
Jane Fonda:Walking Cardio Workout
Walk a mile in 20 minutes from the comfort of your own home with Jane Fonda’s walking workout. Suitable for most abilities.
“Jane Fonda: Walking Cardio Workout is a one mile waist-slimming walking workout that is designed to boost metabolism, burn fat, build lean muscle, and stretch the joints through a continuous series of heart-pumping aerobic exercises that can be done anywhere.” BeFit, Youtube.
Jane Fonda: Fit & Strong Workout – Level 1
“ Jane Fonda: Fit & Strong Workout- Level 1 is a 25-minute, metabolism-boosting workout that targets all of the major muscle groups of the body to burn fat, strengthen the core, improve posture, and tone the arms, legs, abs, butt, shoulders, chest, and back through a unique combination of cardio and low intensity strength-training exercises.” BeFit, Youtube
Jane Fonda: Total Body Workout | Fit & Strong- Level 2
“Jane Fonda: Total Body Workout | Fit & Strong- Level 2 is a 27-minute, full body-toning workout that employs a perfect blend of cardio, stretching, and low-intensity strength movements to burn calories, improve posture, activate the core, and tone the arms, legs, butt, chest, back, abs, and shoulders.” BeFit, Youtube
Chair Yoga with Adrienne
“Chair Yoga invites you to find mobility in a way that is soft and gentle but also really supportive and beneficial. This 17 minute practice invites awareness and integrity into the body, specifically the line of the spine. Activate the muscles that help you find length up through the spine for better posture and energy flow. Great Yoga For Seniors as well!”
More at www.yogawithadriene.com Twitter: @yogawithadriene Instagram: @adrienelouise Facebook: Yoga With Adriene
The NHS have produced a great guide to gentle sitting exercises at home.
You can view that here.
More Seated Exercise
Here is a complete seated exercise programme designed and demonstrated by a physiotherapist. As with all exercises make sure you do the warm-up before beginning the full workout.