Exercises to help keep joints mobile during lockdown

Exercises to help keep joints mobile during lockdown

During the Coronavirus lockdown, it’s important to keep up with a regular exercise routine.

As well as helping to maintain your general health, daily exercise or even just a few times a week is important for your mental health. There are many ways you can keep fit and mobile in the home, with some needing very little or no equipment at all. We highlight some here:

Walking on spot

If you’re not able to get out of the house for your daily walk, you can do this on the spot in your home. Walking in place can be just as effective as walking outside or on a track. All you need is enough space to march, supportive shoes and comfortable clothing. You can even do it while watching your favourite tv show. Walking is a low impact form of exercise that can help with aerobic conditioning, heart, joint health as well as improve your mood.


Yoga is great for the body and mind as it combines deep breathing flowing movements, gentle poses and mediation. It can help to increase flexibility, balance and range of motion whilst also reducing stress. You don’t need much equipment to do it in your own home and if you are a beginner, there are tutorials you can follow on YouTube and a range of apps to guide you through a virtual yoga class.


As well as bring a form of exercise, gardening offers the benefit of improving your mood. You should be sure to be gentle with any that you do and work slowly. Avoid overstraining the muscles and joints.


During the outbreak, cleaning your home can be a great way to workout, allowing you to burn up to 190 calories on a tough job like scribing away dirt and grime. Vacuuming the stairs, dusting, washing up and changing the sheets on your bed can all help to work up a sweat. It can also help to get you moving around the home, whilst keeping up with normal routines.

Stair climbing

If you’re able to use stairs in your home this is an easy way to add more activity into your day. Stair climbing burns more calories per minute than jogging and counts towards your NHS recommended 150 minutes of weekly exercise.

Research also shows that regularly walking upstairs is good for strong bones, cardiovascular fitness and weight management. It’s also a safe low-impact exercise that requires no equipment.


Skipping can be an excellent way to keep fit in the home and can be done anywhere at any time. All you need is a skipping rope. Just a few minutes skipping can bring a range of health benefits, including heart and lung fitness, stronger bones, balance and flexibility. The average person can burn up to 200 calories during just 15 minutes of skipping. If you’re a beginner, you can start off with short bursts of skipping for say 20-30 seconds and build up as your fitness improves.

Workout apps

There are a number of fitness and workout apps that can be downloaded or video tutorials that can be watched on YouTube. All will offer a range of fitness levels from beginner to expert. You can watch a number of classes from Zumba, to yoga and even hit workouts, which offer a range of benefits.

As with any form of exercise if your new to workouts, start off with beginner workouts and build up as your fitness improves. Do not do anything over strenuous and be careful not to over stretch or cause any injury.