Back to top

Staying Active during COVID-19

LAST UPDATED: THURSDAY, 21 MAY 09:45

At the Office of Sport we remain committed to our mission of building active communities across New South Wales. We've compiled this resource to help you find suitable ways to safely exercise in and around your home during the COVID-19 outbreak. 

This page will be updated with new information throughout the coming weeks, so please check back for new activities to help keep you and your family active!

 

 

Activities for Kids

The Office of Sport has built a content portal including a compilation of activities including detailed instructions to help children remain active and engaged during the COVID-19 pandemic. 

View Activities Portal

Active for Life: 200+ activities you can do with kids at home

Active for Life is a Canadian not-for-profit social initiative created to help parents give their children the right start in life through the development of physical literacy. 

GetActive@Home

The School Sport Unit of the NSW Department of Education is creating a range of digital resources to support teachers and parents/carers in keeping students active at home. Each week, GetActive@Home episodes will be released on the Department's website for students to watch and follow either at home or in the classroom. These will be linked to the NSW PDHPE K-10 syllabus and will be suitable for primary students.

Yulunga Traditional Indigenous Games 

Learn and experience aspects of Aboriginal and Torres Strait Islander cultures. Suitable for children and adults of all ages, abilities and backgrounds. NOTE: The information on this website may not reflect current health advice regarding social distancing and some of the activities detailed would constitute a breach of COVID-19 legislation.

Back to Top

 

Activities for Seniors

Active Ageing Australia

Active Ageing Australia have resources to support older people to stay active while isolated. 

Older Women's Network

The Older Women's Network are taking some of their classes online and have created a chat group to ensure people remain connected, active and informed. You can be based anywhere and you don’t have to be a member to sign up for any of these activities which will be carried out through Zoom. However, if the events are oversubscribed, preference will be given to OWN members. 

Back to Top

 

Accessible Activities 

Disability Sports Australia

Disability Sports Australia have compiled a list of the new and innovative ways people with a disability are keeping active during the COVID-19 pandemic. 

Sport Australia

Sport Australia have built a database of inclusive activity cards for all levels of ability designed to develop children's skills, confidence and motivation for sports-based activities. NOTE: The information on this website may not reflect current health advice regarding social distancing and some of the activities detailed would constitute a breach of COVID-19 legislation

Back to Top

 

General Fitness

NSWIS High Performance at Home

Experts at the NSW Institute of Sport (NSWIS) have banded together to create a campaign aimed at helping everyday Australians maintain their physical and mental wellbeing at home.

World Health Organisation

Guidance intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness. It should not replace medical guidance in case of any health condition.

Exercise Right at Home

Exercise Right at Home provides a range of free workout videos that have been created by ESSA accredited exercise professionals, the experts of exercise. The workout videos offer a variety of programs such as strength training, aerobic activities and falls prevention exercises that can be completed right in your home.

Keep on Moving

Fitness Australia is focused on keeping Australia active during COVID-19. It’s never been more important to keep moving and continue a regular exercise routine – from home or safely in the great outdoors! Keep on Moving is about keeping you motivated, informed and connected as a community.

Find your 30 at Home 

Sport Australia's Find Your 30 campaign is all about finding practical ways in which anyone can work half an hour of activity into their day. NOTE: The information on this website may not reflect current health advice regarding social distancing and some of the activities detailed would constitute a breach of COVID-19 legislation

Play by the Rules

A useful article about 'How to stay fit and active at home during the coronavirus self-isolation', republished from The Conversation under a Creative Commons license. Read the original article

Play by the Rules provides information, resources, tools and free online training to increase the capacity and capability of administrators, coaches, officials, players, parents and spectators to assist them in preventing and dealing with discrimination, harassment, child safety, inclusion and integrity issues in sport.

Heart Foundation

Keeping physically active is vital for better heart health. The Heart Foundation have created an Exercises to do at home poster which is free to download. 

headspace - Keep Moving

headspace has teamed up with the Australasian College of Sport and Exercise Physicians to offer some tips on how you might keep moving at home during the COVID-19 restrictions to keep you physically and mentally healthy.

Sydney Olympic Park

Take a 360 virtual tour of Sydney Olympic Park, or keep your mind and body active with sport updates and inspirations from the field, plus access fun sport-inspired activities for kids to enjoy at home.

Sport-Specific Activities

AFL

You can access fun footy activities to do at home via our Aussie Rules YouTube channel, including our Auskick at Home series suitable for 5-12 year olds and Footy at Home series suitable for +8 years. 

Athletics@Home

Athletics@Home helps people of all ages to stay fit, active and engaged during this period of unprecedented lockdown around the world.

Basketball Australia

Amidst the uncertanties that COVID-19 has posed on Australia's basketball community, Basketball Australia wants to keep the hoop-ing spirit alive and to do so they have started the #HomeCourtChallenge.

Football

#PlayAtHomeChallenge from the Football Federation of Australia aims to help you can keep football in your life.

Gymnastics Australia

A fact sheet including information and guidance on the types of programs that can be provided to athletes at home. 

Gymnastics NSW

Gymnastics NSW short list of things you can do to keep positive and fill up the time you would usually spend in the gym.

Hockey

Hockey Australia’s series of daily hockey videos will help you and your family keep healthy, active, engaged and entertained.

Netball

Get your own personal netball training app, world-champion tips and advice, and access to our supportive and inclusive community.

Olympic Channel

Athletes share home workout ideas. 

Rugby Union - NSW Rugby Positive Coaching Platform

A widely accessible online coaching resource – the Positive Coaching Platform – will be in the hands of school and club players from Bourke to Ballina, providing access to practice methods and advice from some of the best coaching minds in the game.

Rugby Union - Waratahs

Work out with the Waratahs.

Swimming NSW

Dryland exercises for swimmers.

Tennis

Stay up to date with what Australia’s tennis stars are up to, while staying home and keeping active

Touch Australia

Ten elite Touch athletes share how they're filling their days during isolation.  

Volleyball 

Volleyball NSW is calling on members to post #isovolley skills, drills and activities on social media, tag @StateVolleyballNSW and challenge your friends.

If your State or National Sporting Organisation has activities that are not included, please ask them to contact us to have it included.

Back to Top

 

Flexibility

High Performance at Home: 15 Minute Daily Flexibility Routine

The NSW Institute of Sport Strength & Conditioning department have put together a 12-15 minute daily flexibility routine which you can complete at home. 

Back to Top