Health and Wellbeing Home
Supporting your health & wellbeing at home
Exercise is essential for both physical and mental wellbeing. At UoN Sport, our fitness team, alongside our partners, have devised workouts and wellbeing guidance to help you stay fit and healthy from your home.
This online hub will bring you a variety of different resources that you can use and can get involved with - #NoGymNoProblem.
Free Workouts from Home
Our University of Nottingham Sport fitness team will be bringing your a series of fun virtual workouts to keep your moving over the coming weeks. We are also proud to work alongside some of best in the fitness industry and our partners LES MILLS, Life Fitness and Shreddy have provided us with hundreds of free online workouts for you to try out at home.
What's on this week:
Important safety information:
Participation in and replication of online exercise content and virtual group exercise classes is undertaken at the risk of the participant and in the full understanding that this is undertaken voluntarily.
UoN Sport is not responsible or liable for any injury or harm sustained as a result of interaction with live, recorded or stored content contained within, the Health and Wellbeing Home pages and or, other University of Nottingham Sport Social media Channels.
It is your responsibility to ensure that you are fit to exercise, are in good physical condition and have no disease, physical limitation, health concern or injury that would be aggravated or would be the cause of any injury sustained, during or as a result of participating in these online activities either directly or indirectly.
You should cease exercise immediately if you feel unwell or experience any discomfort or pain.
We advise you to read the health commitment statement here prior to exercise
It is your responsibility to ensure that your chosen exercise environment is safe and appropriate for the purpose.
- That there is sufficient space to perform exercises safely and move freely without obstacles or hazards
- That any equipment you use is safe and in a suitable condition
- There are no distractions
- Your environment is a suitable temperature with good ventilation
- You have water available
Give it a go if you want to get a sweat on!⠀
The workout gets you to perform each exercise for 45 seconds with a 15 second rest in between. ⠀
Try out our weekly fitness challenges
Each week our fitness team will be setting a fitness challenge online for you to try at home.
There's also nothing like a bit of competition between friends and family!
New challenges will be uploaded every Monday over on our Instagram channel.
Weekly Fitness Challenge Timetable
Give them a go let us know how you get on!
Join our #WednesdayWorkout LIVE
Our expert fitness instructors are going live every #WorkoutWednesday at 1pm! Join in real time or follow the links to watch the classes back.
The sessions are a great way to interact in real-time with an instructor. Find yourself some space either inside your home or in the garden and get ready to have some fun, blow off some steam and have a give yourself a break.
Don't forget to tell your friends, the sessions are free
and open to everyone!
|UoN Sport Live||Dates||Time||Facebook / IGTV Links|
Core and Flex Fitness Class
with Raza Shoaib
| Wed 1 Apr
High Intensity Interval Training (HIIT)
with John Burgess
|Wed 8 Apr
Body Combat HIIT
with Raza Shoaib
|Wed 15 Apr
with Sam Hillyer
|Wed 22 Apr
with Andy Holmes
|Wed 29 Apr
with GB hockey star Esme Burge
| Wed 29 Apr
|| Watch Video
with John Burgess
|Wed 6 May
with Sam Hillyer
|Wed 13 May
Total Body Burner
with Tom Daw
|Wed 20 May
Total Body HIIT
with Raza Shoaib
|Wed 27 May
Join our watch party yoga session with Caroline on Saturday
Start your weekend with a bit of you-time as Caroline leads you through a 45 minute yoga session, available live at 10am.
Never tried yoga before or a yogi, this guided session will help you switch off and stretch out the stresses of the week.
Please note this will be available to watch back after 10am so you can fit it into your schedule.
Join the watch party here
Health and wellbeing blogs
Top tips, ideas and thoughts on staying healthy and active at home:
Training For Your Sport During Lockdown
In the current climate, it has and will continue to be a challenge for athletes at all levels to train specifically for their sport without access to equipment and facilities. We have some tools to help you structure, maintain and enhance your exercise routine during lockdown, to stay engaged and ready for your when your sport fully resumes.
Training Methods: Plyometrics
This week, Cam focuses on plyometric training.Power is the ability to exert maximum muscular contraction in explosive bursts of movement. The two components of power are strength and speed. For example, jumping or a sprint start.
A way to improve power is to use plyometric training, this is used to improve leg power for most sports.
Training Methods: Core Stability
Core Stability is vital to most sports and to prevent injuries as it maintains good posture that athletes require for muscles to become stronger.
The muscles of the torso stabilise the spine and provide a solid foundation for movement in the arms and legs which then allow us to do the exercises that are needed to do when being an athlete. Find out the benefits and how to build your core strength in this blog.
Read More >>>
How to Listen to Your Own Body
The health and fitness industry has created a lot of noise since the social distancing rules were put in place. Sometimes the noise showcases quick-fixes, high standards and unrealistic results. But, how often do we ignore the noise and simply listen to our own bodies?
This blog aims to inspire you to internalise your approach to exercise. Take things at your own tempo, and you may develop your own style of training.
Read more >>>
10 Fitness Myths Busted
We are all learning to adapt to our new lives in Lockdown where activity in all its shapes and forms has taken on new meaning. For many physical activity is being used as a stress buster, as our daily outing or our daily workout in the garden.
So how much do you know about fitness? – are these statements fact or fiction, True or False?
Read more >>>
Stretch at your desk - 8 simple exercises
Many of us are working from new spaces and might find our muscles getting tight and achey after sitting for long periods of time.
Fitness instructors John and Cam have put together a series of quick stretches you can do from your desk. Why not give them a go during your coffee break?
How a fitness instructor trains at home and their top tips!
Since the social distancing rules were introduced many have been exercising in their gardens and living rooms with the aim of keeping fit and mentally strong during this difficult time.
We caught up with University of Nottingham Sport fitness instructor, Andy Drummond, to see how a fitness professional trains at home.
Bedtime routines and the latest apps - your tips for better sleep
Even with endless early nights stretching out ahead, many of us may still be struggling to reach the recommended 8 hours.
Our Engage ambassador Alex Pitt has checked out how you can improve your sleeping patterns and shares your top sleep tips.
20 minute home workouts for busy schedules
You may have found yourself juggling extra deadlines, working different hours and managing extra childcare. It’s still really important to find time for staying active.
University of Nottingham Sport fitness instructor Raza Shoaib has put together three quick 20-minute workouts that are ideal for a busy schedule. Each has a different style, intensity and goal for you to try.
Home workout essentials that won't break the bank
Many of us may be stuck for ideas at home without our favourite equipment and weights. It may be tempting to invest in some fancy fitness equipment but rest assured you don’t need to spend big to meet your fitness goals.
Our fitness team have put together four – yes just four – simple essentials you need to work out from home.
Creating a home workout plan
As we all adjust to new daily routines and working within vital social distancing guidelines, it's still important to ensure we make time and space for staying active.
Our fitness team have put together their top tips for creating a fun and effective home workout plan.
Boost your immune system from the kitchen cupboards
Micronutrients support metabolism and they are essential in facilitating essential daily reactions. Many can be easily stored in long-life products.
The question is, how do you work these into your diet? It might be easier than you think...
The importance of exercise during isolation
Amongst the madness that we are currently experiencing, you may be seeing posts informing you to keep exercising.
Boris Johnson addressed the importance of exercise in a speech to the nation whereby he encouraged you not to go work but to continue to exercise.
Looking after yourself at home
Aside from staying active it is important to have a healthy mind. Mindfulness is an incredible tool to help people understand, tolerate, and deal with their emotions in healthy ways. Fuelling, recovery through sleep and connecting with other humans are all powerful tools and ingredients in improving concentration, reducing stress and improving overall health. We have put together a set of useful resources to support you.
BLOG | 5 immune system boosting micronutrients already in your kitchen cupboards
We’ve also got some tips from the Association of British to Dietitians to help you plan your shop and how to make best use of the food that you buy including how to use your fresh ingredients first and how to be efficient with your space.
It might seem obvious but make sure you aren’t storing things in your fridge that don’t need to be in there. For example, fresh tomatoes, un-peeled onions, un-peeled jacket potatoes, don’t need to be stored refrigerated. Removing these items will free up fridge space for more perishable items.
Connect with others
Good relationships are important for your mental wellbeing. They can:
- help you to build a sense of belonging and self-worth
- give you an opportunity to share positive experiences
- provide emotional support and allow you to support others
Why not pick up a video call with a friends or family member to stay connected?
Keep motivated with our Spotify Playlists
To keep you motivated we have created two Spotify playlists to boost your mood and add variety to your music whilst you are indoors. Tune into ou
- #NoGymNoProblem Playlist- designed to power you through your home workout with the latest club classics providing the strong beat perfect for a high prep workout.
- Relax with UoN Sport Playlist- designed to give you a chilled environment whilst you complete university work or work from home, keeping you calm and inspired to achieve away from Nottingham.
Join the Conversation
Our fitness team will be hosting Q&A's every Thursday afternoon, answering all your health and fitness questions.
We'd love to hear from you, how you are getting on and what you'd like to see. There's even a chance to run a session or workout yourself, so if you want to get involved or have any hints or tips you'd like to share then get in touch on any of our channels.
Useful links and resources