TC - CV19 leaflet - Draft3...and stay fit and healthy, so have a look through this leaflet for some ideas of how to keep moving at home, It's up to you how you get keep moving. The

Move more. Sleep well. Feel better.

@ThatCountsGM

Simple ways to get started

Moving moreat home

@ThatCountsGM

If you're able to get onto the internetthere's more information and some great resources on these websites: 

Join the movement #StayInWorkOut

10 minute workout videos from the NHS:

sportengland.org/stayinworkout

Strength based activity for older adults:

nhs.uk/oneyou/for-your-body/move-more/home-workout-videos/

Support for your mental wellbeing:mind.org.uk/information-support/coronavirus-and-your-wellbeing/

Make sureit all countsThe covid-19 crisis is unprecedented inmodern times. The most recent Governmentannouncements have escalated measuresthat reduce physical contact and this couldhave a negative impact on our activity levelsand mental wellbeing.

Youtube YogaThe thing is, we know being still isn’t goodfor us at the best of times, and Covid-19 hasmade this even more difficult. We need to tryand stay fit and healthy, so have a lookthrough this leaflet for some ideas of how tokeep moving at home,  It's up to you how you get keep moving. Themore fun you have, and the easier it is to fitinto your routine, the better. It's important tomake sure whatever you do, you're gettingthe benefits, too.

It counts if:

You can feel your heart pumping faster

You're feeling warmer

You're getting a bit sweaty

You're breathing a little bit faster

it all counts! nhs.uk/live-well/exercise/strength-exercises/

Adults - move yourway for just 30minutes a dayHow much should I be moving?The World Health Organisation recommends:

Here are some ideas to get you moving:

1 to 3 hours a day

Children & young adults aged 5 to 18:

60 minutes a day

30 minutes a dayAdults:

The best bitsabout moving moreJust 30 minutes a day, or 60 minutes foryoung people under 18, helps increase energy, so you can get more done. It helps yousleep well too, so you'll feel more awake during the day. It can also reallyimprove your mood as well as your fitness,

feel happier and healthier.helping you to

Dancing in the kitchen whilecooking tea

Getting moving for

@ThatCountsGM

Do that gardening you've been putting offDance to your favourite music while youhooverNeed to get out for some essentials? Makea 5 minute drive a 10 minute walkTry breaking up a boxset binge with

Try yoga in the living room star jumps between episodes

Older adults - stayingstronger for longer

Children & youngadults - move yourway for 60 minutes a dayHow much should I be moving?The World Health Organisation recommends:

Don't fret about the time. Try breaking it into10-minute chunks to make it easier. If youcan't do 30 minutes, try 30 moves, or 30stretches - it all counts!

Why not try some armchair aerobics - youcan even use tins to act as weights!Simple movements like regularly gettingout of your chair can help keep your legsstrongMarching while seated in a chair will getyour heart pumping faster!Heel to toe walk from the living room to thekitchen will help improve balance

Children under 5 years old:

Here are some ideas to get you moving:Get some tunes on and play musicalstatuesPlay balloon tennis in the back garden Create your own obstacle courseSee how long you can balance on one legforHow many keepy uppies can you do inone go?Challenge the family to a dance offBecome the family swingball championPlay hide and seek Have a go at a Disney dance alongIf you can get online join Joe Wicks for adaily work out!

Becoming familyswingball championjust 30 minutes a day

has loads of benefits. But don't worry itdoesn't have to mean dressing head-to-toe inlycra or sweating buckets. There's so muchyou can do from the comfort of your ownhome, or garden, that will help you to sleep well and feel better!