Get active @ Home
Welcome to Get active @ Home.
We are committed to bringing our members a range of resources to help you Get active @ Home.
Stay safe, stay active...
Current government guidelines mean that we are unable to hit the gym, but we can still work out at home and go outside for responsible exercise, in line with social distancing guidelines.
Being physically active, especially during this difficult time, is hugely important. It not only keeps us fit but can also have vast mental health benefits too.
Keep in touch
If you’d like to keep in touch with the latest Sport Aberdeen updates, please sign up using the link above to receive our regular eNewsletters containing lots of resources to help you stay active both indoors and outdoors, including videos from our instructors.
Follow us online
Follow our social media channels to keep up to date with all of our latest work out and activity resources. Feel free to get in touch with any feedback or suggestions for online content that you would like to see.
Like us on Facebook @SportAberdeen
Follow us on Twitter @Sportaberdeen
View us on Instagram @sport_aberdeen
Join us on Linkedin @sport-aberdeen
Your favourite workouts hosted live on Zoom by our fitness instructors; Michael Watson, Lauren McDowell and Angela Scott Stephen.
Our classes are live streamed via Zoom. Please see further information below on how to join.
Join Michael Watson for High-Intensity Interval Training. These HIIT workouts build cardiovascular fitness while improving strength, building lean muscle and maximising calorie burn.
Monday 11:00 class
|Monday 18:00 class|
Lauren McDowell will take you through a one-hour barbell workout for anyone looking to get lean, toned and fit – fast.
|Tuesday 11:00 class|
This mind and body practice with Angela Scott will help you develop your physical posture, breathing techniques, meditation and relaxation.
|Wednesday 19:00 class|
Michael Watson will lead you through a 30 minute HIIT Step class – a new and innovative exercise class using only bodyweight and a step.
|Friday 09:30 class|
Zoom meeting instructions
***IMPORTANT – PLEASE READ***
Please note that if the instructor is logged in and waiting to start the class, you will be able to join the waiting room. Once the instructor is ready to start, they will admit everyone in the waiting room into the class.
Please note that we require participants to be in the waiting room five minutes prior to the scheduled start time.
Once the class has begun, the instructor will not be able to grant anyone else access.
What is Zoom?
Zoom is a cloud conferencing app that combines online virtual meetings and group messaging into one easy to use programme.
Traditionally it has been used for businesses and conferences but since the closure of gyms and leisure spaces, Zoom has provided a way for our instructors to deliver their usual exercise classes to you without losing that sense of community.
Will I have to pay to use Zoom?
There is no cost to download the app or to join in with any of the Sport Aberdeen live classes via Zoom.
Can the instructor or other participants see or hear me?
No, no one else will be able to see or hear you. Before the Zoom meeting starts you have the ability to disable your mic and webcam. If you don’t the host will disable all these at the beginning of the session using his host admin permissions.
- What do I need?
An internet connection – broadband wired or wireless (3G or 4G/LTE)
- Speakers and a microphone – built-in or USB plug-in or wireless Bluetooth
Joining a Zoom Class
Before joining a Zoom class on a computer or mobile device, you can download the Zoom app from the Zoom Download Centre.
Otherwise, you will be prompted to download and install Zoom when you click a join link, which we will share on the Sport Aberdeen Facebook page before a class begins and also on the Get active @ Home web page.
Once you click the join link you will be given the following prompt to open URL:Zoom Launcher (below). Click this button and you will be taken to the next window.
If the instructor is yet to start the class, you will be given the option to test your computer audio whilst you wait. (See below)
Here you are given the option to make sure your audio and webcam settings are working correctly ahead of the session. (See below)
If the instructor is logged in and waiting to start the class, you will be able to join the waiting room. Once the instructor is ready to start, they will admit everyone in the waiting room into the class. Please note that we require participants to be in the waiting room five minutes prior to the scheduled start time. Please note that once the class has begun, the instructor will not be able to grant anyone else access.
Unable to make the live classes? Don’t worry – we’ve got you covered!
Our instructors have recorded a range of HIIT, HIIT Step and Yoga classes for you to get stuck into at home! There is something to keep everyone active.
Are you looking for some inspiration to change up your at-home workouts?
Whether you only have five minutes to spare, or are looking for a longer workout to do, we are here to inspire and motivate you! Challenge yourself with a weekly Workout Card or make up your own Alphabet Workout! Our instructors have put together a selection of workouts that are suitable to do at home, with more being added each week. Burn calories, gain and maintain your strength, and have fun doing it – all from the comfort of your own home, with little or no equipment required.
Workout card – 19/06/2020
Workout card – 01/06/2020
Workout card – 26/05/2020
Workout card – 16/05/2020
Workout card – 12/05/2020
Workout card – 09/05/2020
Workout card – 02/05/2020
Workout card – 27/04/2020
Workout card – 25/04/2020
Workout card – 18/04/2020
Mix up your workout – spell out a word from our alphabet exercises to create your bespoke daily programme!
For example, if you spell out SPORT you would do; sit ups, push ups, overhead shoulder circles, Russian twists and triangle push ups. How many reps is up to you!
Elbow to Knee (Plank)
Overhead Shoulder Circles
Triangle Push Ups
Y Hold (Superman hold)
Active Lifestyles @ Home is a hub developed with a range of support and resources for over 65’s and those looking for low impact ways to get active at home.
Below you will find on-demand videos of some of our most popular classes, exercise inspiration, health and well-being tips from our instructors and further resources which may help during this unusual time.
Keep in touch
If you’d like to keep in touch with the latest Active Lifestyles updates, please sign up using the link above to receive our regular eNewsletters containing lots of resources to help you stay active both indoors and outdoors, including videos from our instructors.
There are classes at 3 intensity levels and new videos will be uploaded each week:
Level 1: Strength & Balance classes including Stable & Able classes.
Level 2: Gentle Movement and Home Gym sessions.
Level 3: Circuits style for those used to a higher intensity class.
Look out for our Top Tips for Keeping Active at Home which can be done in just a few minutes and incorporated into your daily routine.
It is important that you have a look at any exercise sessions before attempting to take part so that you can prepare. Make sure you have plenty of space, free from trip hazards, and only do exercises you feel safely able to complete. Listen to your body and stop to rest when required. Even though you are exercising at home, please make sure that you put on some trainers or comfortable shoes before you begin.
Living Room Boccia
Dementia friendly exercises
Evidence suggests the 5 Ways to Wellbeing can help you improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.
For more information and top tips visit: Aberdeen City Health & Social Care Partnership
A website covering many different aspects of falls plus a section with Strength & Balance Exercises
An online booklet full of advice about falls prevention, basic exercises to prevent falls, what to do if you have a fall
Important Numbers to know
Some of you may have family or friends to help get shopping or pick up prescriptions for you, but we know that many people don’t. There is a lot of help out there for you! You may have already been in contact with a local group of volunteers who can assist you with basic shopping needs etc. If not please call:
Grampian Assistance Hub Helpline: Telephone 0808 196 3384
This is the number for general wellbeing assistance e.g. shopping/home delivery, pet walking, utility top ups, someone to speak to, transportation and other ‘non-emergency/crisis’ requests etc.
Aberdeen City Council Crisis Helpline: Telephone 0800 0304 713
The Council number is for crisis e.g. food poverty/food parcels, crisis grants, emotional assistance, financial assistance/advice, homelessness, council tax/rent arrears, emergency housing repairs, benefits advice, business and mortgage advice.
24 Hour Freephone Dementia Helpline: Telephone 0808 808 3000
This free 24 hour Freephone Dementia Helpline provides information, signposting and emotional support to people with the illness, their families, friends and professionals.
Worried about falling?
If you or someone you know is at risk of having a fall then you’ll find useful advice about falls prevention, basic exercise to prevent falls and what to do if you have a fall at:
We hope you will find this information useful. If you need us to provide any further information or advice please do not hesitate to call us on 01224 507701 or email email@example.com
Stay safe and keep active!
Although we can’t take part in our lunchtime and after school Active Schools clubs, or activities like swimming, tennis, ice skating and gymnastics right now, there are still lots of things that we can do to keep active at home!
We have created this online hub of resources, ideas and challenges specifically for children and families.
Virtual Get Active Holiday Camp
We can’t run our Get Active Holiday Camps, so Active Schools will be releasing different activities for you to try at home over the next five weeks during the summer holidays!
At the start of the week, we will release the following for you to try at home:
- Inclusive Activity
- Activity Card
- Video Challenge
At the end of the week, we will add the challenge that was delivered in the Childcare Hubs.
Keep checking back here for new activities to try each week!
Check out our weekly workout junior cards for your Monday to Friday workouts.
Are you looking for some inspiration to get your kids active at home? Whether you have only five minutes to spare, or are looking for a longer workout to do we have a range of exercise cards to inspire and motivate your children while in lockdown.
Head over to our Get active @ Home Juniors YouTube playlist where you can check out weekly videos from our Active Schools Coordinators with fun exercises to do at home.
Each Wednesday at 15:30 our Active Schools team will set the challenge of the week on Facebook – join in and let us know how you get on!
There are loads of great resources out there with new and imaginative ideas to help keep children active whilst staying safe.
Move Crew from ukactive shares daily missions designed to help kids unlock their 60 minutes of daily recommended activity!
Change 4 Life from the NHS has lots of sports and activity ideas to help get kids active.
Supermovers from the BBC has a range of resources to help keep kids moving while they learn.
Parent Club has lots of activity ideas for all the family!
Scottish Disability Sport has a great range of free resources to make activity inclusive.
The LTA home hub is full of activities to keep future tennis stars busy!
RNLI has a range of age appropriate activities to explore water safety.
The Scottish Football Association has put together activities to help stay active while in the garden as well as resources to help add a football theme to homeschool work.
Join the British Gymnastics #gymnastsathome community!
The Paul Lawrie Foundation has created a fun activity pack to keep young golfers busy!
UNICEF Kid Power is a free dance, yoga and activity video platform to help children feel energised and empowered.
This Girl Can have teamed up with Disney to create dance routines to some of your favourite Disney songs!
Frequently Asked Questions
How do I join a live online fitness class?
All of our live classes are hosted through Zoom, which is free to use. For more information on using Zoom and joining the classes, check out the ‘Live Classes’ section above.
I can't make the times of the live classes, what are my options?
In addition to our live classes, we also have many on-demand recordings available on our YouTube channel, so you can join in any time! See the ‘on-demand classes’ section for more information. If you prefer to do your own workouts we have a range of alternative inspiration available in the ‘workout inspiration’ section. If outdoor exercise is for you, then check out the ‘running’ section and join our online running community on Strava!
What can I participate in if I'm looking for something with lower impact?
Our ‘Active Lifestyles’ section has lots of resources, include on-demand exercise recordings, which are ideal for those looking for low impact activities to maintain activity levels.
Do you have any suggestions for keeping children active?
Yes! In the ‘kids’ section, you will find lots of activities for all the family, including daily exercise cards and videos from our Active Schools team, so there is bound to be something that interests them.