Exercising at home
In this section we provide top tips for preparing to exercise at home, including how to access Microsoft Teams and what to do if a technical difficulty arises.
Please do not worry if you have not used Microsoft Teams before. The clinical exercise specialists will talk you through things (over the phone if needed) until you are confident with how things work.
1. How will I receive supervision remotely?
Microsoft Teams is a communication platform that allows for audio and video calls via the internet. It works similarly to other teleconferencing platforms that you may have successfully used previously (e.g. Zoom, Skype and Google meets), and is supported for use by the NHS and Nuffield Health.
Your clinical exercise specialist will email or text you a web link to access your supervised exercise sessions via Microsoft Teams, including the date and time (instructions on how to join are on page 11).
You should always use the most recent link you are sent.
Your home-based exercise sessions will be tailored to you and will follow a similar format each session, i.e., warm-up, aerobic exercises, and resistance exercises.
Your clinical exercise specialist will provide instruction, demonstration and feedback on all exercises and will participate alongside you.
Periodically, they will ask you for feedback on how you are finding the exercises. At times they may pause to make a note of what exercises you have completed but you should continue until told to stop.
2. Am I safe to exercise at home?
All your remote exercise sessions will be supervised by a trained clinical exercise specialist from Nuffield Health. At all times, the exercise specialist will be monitoring how hard you are working and will provide feedback accordingly.
As a precaution, the clinical exercise specialist will ask you to provide up to date emergency contact details. Your emergency contact could be the person you live with or if you live alone, please provide the contact details of a neighbour, friend or family member.
Note: If your emergency contact details change, please update your clinical exercise specialist.
3. What exercises are safe at home?
Everybody's exercise programmes will be slightly different as they will be tailored to meet your individual needs. Please see below for some examples of what aerobic and resistance exercises can be performed at home.
Marching on the spot
Sit to stand (with a chair)
Calf raises (holding a chair or wall for support)
Press-ups against the wall
4. Checklist: Am I ready to exercise at home?
You will need to identify a suitable, clear space to exercise within your home to optimise safety and ensure you feel comfortable. For example, you may find that your ideal temperature for exercise is cooler than normal.
Tick the boxes below to check your space is suitable:
[ ] I have space clear of obstacles with a rough dimension of 2.0 x 1.5m, or larger.
[ ] My video camera can see my face/ body when standing in the space*.
[ ] I can see my device screen clearly when stood up in the space.
[ ] My room is bright enough (with natural lighting or fitted lights).
[ ] My device is fully charged, or I have a power source nearby.
[ ] I can alter the temperature of the room by opening a window, using a fan or changing the thermostat.
[ ] I have access to a glass of water for if I get thirsty during my session.
It is essential that you can see your clinical exercise specialist on the screen and that they can see you, to provide tailored feedback. If you are having difficulties with lighting please check you have the following:
[ ] I have a source of light coming from behind the camera.
[ ] I have turned up the brightness/ backlight on my screen.
If your camera is facing towards a window during the daytime, or if there is a light source behind you, you may appear unclear on camera. Please try the following:
[ ] I have shut the blinds/ curtains behind me, or
[ ] I have moved my camera to face away from the window.
It is essential that you can always hear the clinical exercise specialist during the exercise session as they will be providing instruction and tailored feedback. If you use a hearing aid, we recommend you use this whilst exercising. Tick the boxes below to check the audio on your device is suitable:
[ ] The volume on my device is turned up.
[ ] My microphone is switched on.
You may be provided with some exercise equipment to use for resistance exercises during your supervised sessions. Instruction, demonstration and feedback on how to use the equipment will be provided by the clinical exercise specialist.
We recommend you have the exercise equipment at hand before your session to reduce disruption.
Note - If any of the equipment you are using becomes damaged, please inform the clinical exercise specialist immediately so a replacement can be arranged.