*COVID19 UPDATE* What you can and cannot do for exercise with the latest Government restrictions –
You can only leave your house to exercise and not for leisure or recreation. This means going for picnics and social meetings outside is not permitted but going for runs or walks etc is permitted.
To do this you have to be on your own or with people from the same household or support bubble as you. You are able to meet with 1 more person outside of your household if you are on your own with them and if you are both exercising in a public outdoor space. Public outdoor places include:
- parks, beaches, countryside accessible to the public, forests
- public gardens (whether or not you pay to enter them)
- the grounds of a heritage site
It is against the law to meet socially with family and friends outside of your household or support bubble.
When you are out exercising you must stay at least 2 meters away from anyone you come across that is not from your household or support bubble if possible. If not possible then stay at least 1 meter away with extra precautions such as wearing a face covering or turning away from the person.
Indoor gyms and sports facilities will remain closed. Outdoor sports courts, outdoor gyms, golf courses, outdoor swimming pools, archery/driving/shooting ranges and riding arenas are also closed. Organised outdoor sport for disabled people is allowed to continue.
As the rules and regulations change so will this section so we can keep you up to date on all of the ways that you can remain physically active.
If you are struggling to find ways to keep active at home then head over to our twitter page where we will be posting regular inspiration on how to keep active. @activecheshire
Now more than ever it is vital that we try to incorporate activity into our daily routine. Active Cheshire is determined to provide you with as much support, guidance and resources as we can to keep you fit and active while at home. Remember keeping active can help both your mental and physical well being during this difficult and uncertain time. The government have outlined rules to follow and advice on keeping a healthy routine here.
Active Cheshire have also launched a campaign called #ActiveHour. The aims is to encourage people to stay healthy and active while we are working from home during the period of isolation. Every day between 1-2pm, upload a video of you getting active in your own way and share it on social media using the #ActiveHour. Remember to tag us in @ActiveCheshire so we can share your videos to inspire others. Why not make your own Active Hour hashtag? Make sure you tag us so we can share the great things your doing to keep active!
This could be a great opportunity for you to explore and map your local area. Please ensure you follow the guidelines outlined by the government regarding your one form of exercise per day. If you are unsure have a look at this FAQs on what you can and can’t do.
Take a look at these top tips from Alpkit for exploring your local area during lockdown.
The book The Doorstep Mile by Alastair Humphreys could be an interesting read and gives you advice on how to go about living adventurously amidst the chaos of ‘real life’.
The British Heart Foundation outlines 11 free walking apps you can download and use!
Active Kids and Families
Give our Active Kids lead Nont a follow on Twitter and see what him and his family are doing to keep active! @ActiveKidsAC. We have also put together some fun games and ideas that you can download to enjoy with your family! Give them a try!!
We’re all now spending a lot more time at home than we might like, which is why staying as physically active as possible is more important than ever. Join the Movement is the brand-new campaign, funded by The National Lottery, giving you the advice and tools you need to help you do this while the country deals with the coronavirus outbreak.
Stay in work out…
If you’ve found a great way to keep active or start a new active habit, use the hashtag #StayInWorkOut on social media to share your experience with others.
Youth Sport Trust Free Home Learning Resources
In these unprecedented times the Youth Sport Trust want to be able to support schools, teachers, parents and carers in understanding the importance of continuing with Physical Education (PE) whilst children and young people are inevitably going to be schooled in the home environment. Access the resources here
School Sport Partnerships (SSP) and School Games Organisers (SGO)
Submit your videos using Twitter, Facebook, Instagram or email them to your School Games Organiser by Wednesday 1st July. If you are submitting on social media, remember to tag @CWSchoolGames, @ActiveCheshire and your local School Sport Partnership. Use the #CheshireVirtualGames so we can see!
Each entry is worth 10 points to the individual and to their school. Rewards will be given to the individuals and schools from each School Sport Partnership area.
Your local SSPs and SGOs will be uploading free content and resources to health you keep active during the isolation period. These will be available daily. You can access the resources on Twitter on the following channels;
Change 4 Life
The NHS Change 4 Life website has a host of videos, activities & resources for parents and pupils to use alike. The resources encourage physical activity, healthy eating & even include healthy family dinner recipes. Check them out.
Change 4 Life 10 Minute Shake Up games
Change4Life and Disney have teamed up to bring you new Shake Up games inspired by Disney and Pixar’s Toy Story 4 and Incredibles 2, and Disney’s The Lion King and Frozen. These 10-minute bursts of fun will really get your kids moving and count towards the 60 active minutes they need every day! Give them a go!
AfPE: The Importance of Being Active
This leaflet contains information specifically for parents on the importance of keeping their children active. It provides information on what outcomes children will get from an active lifestyle along with some tips on what parents can do to encourage activity.
The e-leaflet can be found here.
Coping Skills for kids
Teaching Kids Healthy Ways to Cope with Stress, Anxiety and Anger. A great resource, take a look.
Healthy Futures has provided weekly food and activity log and daily home exercise and challenges videos to keep children active.
They are working with a number of organisations to create their daily home exercise videos & will also be sending out a resource pack which will include: Fitness & Sporting Challenge Cards & Active Monopoly! To receive the resources straight to your inbox sign up here.
Succeedin PE & the PE Suite are offering schools an easy way to give their families PE, physical activity games & sports ideas.
All you have to do as a school is send the following link home to your families & they can begin accessing the content. This link will be managed & updated by the Succeedin PE team in the event of schools being closed, the great thing is schools won’t need to do anything once the families have the link.
imoves are offering every teacher the opportunity to sign up for their students to get free access to the imovement platform at home. Pupils can stay active & healthy even if they can’t go to school. The platform offers fun, active learning resources that change daily & much more!
Sign up here.
Zero equipment needed on many videos! Click here.
Cosmic Kids Yoga & Mindfulness
Free online videos that can be watched & followed at home by children, adults & families alike. Access themed yoga lessons, mindfulness activities & relaxation sessions from the comfort of your home. Take a look.
PE with Joe
To Body Coach, AKA Joe Wicks, will be is livestreaming daily PE lessons for children on his YouTube channel, The Body Coach TV, at 9am every day, Monday to Friday! You don’t need any special equipment or a lot of space. For more information find out on Youtube.
In addition, he has produced a number of short, fun workout videos especially for children. The videos are available on The Body Coach TV channel along with videos that adults/parents can access too. Take a look. The Body Coach’s YouTube channel can be found here.
Create Development Real Play at Home
Create Development are making their real play at home resource free for any family to access whilst schools are closed. Click here to view the real play at home video & preview what this looks like.
How to access?
New schools should send their name, school name, county, postcode and email address to firstname.lastname@example.org Once signed up, the school will receive their own unique log in details which can be shared with their pupils and families. Create Development will share simple analytics with them such as how many families are being supported.
Individual families: Create Development are working on a simple way that individual families can also benefit from this and will provide an update at Easter.
Health Box is a local charity based in Ellesmere Port which aims to provide health and wellbeing services to all aspects of the community. They have resources on healthy eating and provide recipes that can be tried at home. Check it out!
Young Champions has been created by sports coaches, movement specialists and sports scientists to provide young children with home practice sessions to develop fitness, motor and sports skills. It will help children of all ages and abilities to play sport to the best of their ability and keep them active and healthy. The resources are free to all the parents whilst the schools are closed due to the Corona Virus pandemic. Amaven.
Questr Scan & Seek have created an area on their website with free active English & Science games for parents & kids. The activities will give parents the opportunity to support their children to have fun while they continue to learn at home. Check it out now.
BBC Super Movers
The BBC Super Movers website contains a host of free online videos & fun curriculum linked resources to get children moving while they learn. The videos feature a plethora of professional sportsmen & women as well as celebrities to engage children even further. Supermovers…
Anyone can access these free online videos that encourage children to be active & have fun. They engage 14 million kids every month with movement and mindfulness videos created by child development experts. Available for free at school, home & everywhere kids are! Try it!
In addition, local schools and sport clubs are uploading PE, sports and physical activity challenges/tasks/videos on Twitter everyday so look out for this and get involved!
Take a look at this fantastic and comprehensive guide!!
It is a difficult time for everyone at the moment but keeping active can help! It can help keep staff motivated and look after their mental well being. To find out what the government advises employers and businesses please follow this link. Acas also provides some solid guidance for employers during this difficult time.
Active Cheshire have put together a small resource pack which you can download using the button below. It includes advice and tips to keeping employees active while they are working from home.
Take a look at the links below which will provide advice around helping you support your staff during this difficult time.
Keeping active while working at home
- This BBC news article contains useful insights and offers quality advice around keeping active at home… Article…
- Check out this list of tips from smashyourtodolist.com to help you incorporate activity in your working day. They also have great advice for helping you get a fresh and focused morning routine.
- This girl can also provides lots of information and exercises which you can do in the comfort of your own home… This girl can!!
Take note of The Healthy Work Company’s brilliant work home diagram. Check them out for more resources!
This article details how many calories you can burn while doing housework. Take a look! There is also a cool little tool below that you can use to gauge how many calories you’ve burned doing all sorts of exercise.
This is a worrying time for children and young people as well as adults. There are lots of worrying things in the news and there has been a big change to life and daily routine. Whether you are looking for support for yourself or you are looking for advice to support children and young people around you, the Cheshire and Wirral Partnership NHS Foundation (CAMHS) has produced some useful resources.
CAMHS leads locally on Future in Mind, a government initiative aiming to transform the way child and adolescent mental health services (CAMHS) are delivered nationally.
Do you know the 5 ways to wellbeing??
- Be active
- Take notice
Find out more on each here
My Mind is the trust’s award winning child and adolescent mental health service (CAMHS) website. The website, co-produced with our young service users, has been developed for everyone interested in the mental health and wellbeing of children and young people across Cheshire and Wirral.
Young Minds is also a great resource to support with young people’s mental health. This link is specific to mental health during the COVID-19 pandemic
YouinMind.org – also helps you find local and online mental health support. Funded by the NHS organisations across Cheshire and working in partnership with mental health providers, community groups and online services, You in Mind has been created so you can easily find professional services, sports & exercise,
community groups or local events. In addition to local services, it also lists virtual services for mental health support, such as helpline numbers and online resources about conditions.
If you are a young person who feels you need help and support around your mental health, Childline are always available to help – If you are looking for ways to talk to children and young people about coronavirus to support their mental health the resources below from Mental Health Foundation, Young Minds and Unicef are useful.
It is important to stay active, with being physical activity proven to help with mental health. Have a look at some of the ways to stay active above. (REFER TO SECTION ABOVE ON ACTIVITIES).
- Cheshire East council mental wellbeing page
- Cheshire West and Chester council Mental wellbeing page
- Warrington Borough council mental wellbeing page
- National Mind – Coronavirus and your wellbeing page
- Time to Change – Supporting someone during COVOD-19 page
- Rethink Mental Illness – COVID 19 support page
- How to look after your mental health during the Coronavirus outbreak page
Taking some time out to do some yoga, practice Mindfulness or just take a deep breath can really help your mental health. This is combining physical activity with relaxation. Here are some links to useful videos:
Your Mental Health and Supporting Others:
During these difficult times where isolation from others has the potential to impact on our mental health, it is important to look after yourself and where possible your family and friends. The latter can be through taking time to call or communicate with those you are close to. Why not use this time to catch up, even with friends you have not spoken to for a while.
If you are feeling lonely, you can reach out to Age UK who can be contacted on 01606 881 660.
If you need to open up about how you are feeling, especially for the first time, it can be difficult. This is normal – please watch this video.
The NHS has created a useful guide on looking after your mental health – Check it out.
If you are worried about someone else’s mental health, make sure you talk to them – Some advice can be found in this video.
Another video you may find useful around practising emotional first aid:
This said, if you are worried about someone, you should always direct them to people who are trained to support such as their GP or more urgently organisations such as Samaritans
Have a look at this useful link regarding supporting young children and adults during this difficult time.
This is a brilliant time to become an activator, what can you do to help keep those around you happy and motivated? Take a look at some of what these key activators are doing to keep people active during this difficult time.
NHS – We should all be doing as much as we can to help support the NHS and follow their advice. Keeping fit and healthy is just one way to help reduce the risk of illness. Take a look at the following links from the NHS:
- Fitness studio exercises
- Living well
- Covid-19 advice
- Social care
- Lifestyle and exercise news
- 10 minute workouts
- Mental health
Check out this amazing tweet from University Hospitals of North Midlands NHS Trust. Watch the staff getting active and having fun together, it’s a great example of people in our community becoming leaders and activating themselves for others to follow. Give them a follow and look out for more amazing content.
A great resource from UK Coaching, who are providing coaches with free course regarding staying connected – get in touch with them to find out more!
Home Start Cheshire – Together with their volunteer Family Mentors, Home Start are offering telephone support to families while face to face visits are suspended. Take a look at the website or Facebook page for more information
Five stories that show coronavirus hasn’t broken community spirit – Need to read something feel good? Read this article!!
An amazing example of how easy it is to become a community activator!
A group of neighbours from Frodsham Cheshire have been keeping their spirits up during the coronavirus lockdown by hosting a daily dance. Read the full article here.
Engaging in regular activity can lower your risk of conditions including heart disease, strokes, some cancers and type 2 diabetes. Further to this, physical activity can slow down the bodies decline in functions and reduce risk of falls by improving balance and strength, tackling osteoporosis and keeping the mind engaged. This will support with you having independence for longer.
Moving more helps your thinking skills like problem-solving, decision-making and remembering facts, as well general mental health. How physical activity impacts on the mind can be seen in the Ted talk below:
On a day to day basis, being active can lessen aches and pains, help you stay steady on your feet and boot your mood. Want to find out more? You can read more about it by clicking here.
Most people as they get older want to stay in touch with society – their community, friends and neighbours. Whilst this is difficult at the moment, look to have regular calls with family and friends. If this isn’t possible, there are people out there you can chat to including Age UK who can be contacted on 01606 881 660.
There are lots of ways you can get active, its not all about intense exercise. Active Cheshire have pulled together some great resources below.
“We Are Undefeatable” is a movement supporting people with a range of long-term health conditions, developed by 15 leading health and social care charities. This resource can support you to find ways to be active that works for you. Take a look
Gardening can be a great for of exercise.. according to Saga get fit by gardening article, the following tasks can burn a good number of calories. It is also a great stress reliever!
- Digging and shovelling: 250 calories
- Lawn mowing: 195 calories
- Weeding: 105 calories
- Raking: 100 calories
Being active can reduce risk of major illnesses and support with mental health. Because of this, adults and children and young people should try to be active every day. This can be challenging for many people, especially those with long term health conditions and disabilities; however, being active in a way that works for you is possible.
The below link from the We Are Undefeatable website features stories of individuals with long term health conditions that have found ways to be more active. These stories recognise that one size does not fit all and may give some ideas and motivation for getting moving.
Here are some good resources, showing activities and ways for people with a variety of long-term health conditions and disabilities to be active at home during the COVID-19 pandemic.
- Versus Arthritis
- Breast Cancer Now
- Activity Alliance
- MS Society Pilates
- Stroke Association
- NHS Arthritis Pilates
- Cerebral Palsy Sport
- WheelPower adaptive Yoga
- Wheely Good Fitness
- Resources for children and young people specifically
Take a look at the resources we have collected for you around mums to be, new mums and their families here.
Here’s what Playfinder had to say about our Active Mums campaign…
“It is often easy to forget the hardships of others in times like these and focus on ourselves and loved ones. COVID-19 presents particularly challenging times for pregnant mums to be, and pregnancy can often present loneliness and depression at the best of times. Some tremendous work is being done by ‘Active Kids’, a service provided by Active Cheshire. They’re offering free online exercises for pregnant women, supporting Sport England’s #StayInWorkOut campaign.”