Keep Calm and Get Active

At a time when it’s more important than ever to nurture our mental health, make being active a priority. Here we provide some expert advice on how to get started and discuss the benefits exercise has on our overall well being.

One way we hope to help is through our online home workouts available on YouTube. Suitable for a range of abilities, they are designed to promote fitness from the comfort of your home, where you can benefit from the skills of our experienced instructors.


Studies show that regular exercise is the most effective natural treatment for anxiety and depression and amazingly, you can feel the benefit from as little as 30 minutes a day.

When you work out you release endorphins; when these feel-good chemicals are released they help us to manage stress and give a more positive outlook.


Walking is a brilliant way to get your body moving. A recent study by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%.

To peak your positivity, walk in nature. Studies have found that those who walk in natural settings experienced greater stress relief than those walking in urban areas.

Find your flow

Exercise looks different to different people. Aerobics, hiking, running, training at the gym and yoga are just the tip of the iceberg and it’s important to find what works for you and what you truly enjoy.

Set a goal

Making exercise a conscious habit, setting a goal like a race or personal best and finding a virtual workout buddy are all proven ways to whip our bodies into shape. A key to long term commitment and stress relief was unsurprisingly, enjoyment.

Related benefits of exercise

Better sleep

Regardless of the time of day you exercise, engaging in 30 minutes of physical activity has also been proven to significantly improve sleep, which in turn, improves our mood.

Exercise increases both the quality and intensity of sleep, meaning we can spend longer in the deep sleep phase. This is the most restorative time for our bodies and facilitates cell regrowth, boosts our immune system and reduces anxiety.

It’s worth highlighting that the more vigorous the activity, the more hearty the effect on our sleep quality, so don’t be afraid to wear yourself out.

Quiet time

It’s no secret that the modern world is awash with bad news and stressful situations which is why it’s important not to overlook the other boost exercise gives us — some much needed time off.

When we’re engaged in an activity that requires our full attention, like exercise, we give our minds time away from problems and negative thoughts. For those of us who feel frazzled more often than we should, exercise provides a rare opportunity to distract our minds and live in the moment.

Dealing with anxiety and depression

Exercise facilitates emotional recovery, working as a buffer against stressful or anxiety-inducing thoughts. People who struggle to regulate their emotions can often find themselves ruminating, trapped in a spiral of worry. Regular exercise led to less habitual rumination, even in the participants who ruminate routinely.

Anxiety staying at home

Home workouts from Bluecoat Sports

The Bluecoats team have put together a series of workouts that you can do at home. You can find these on our YouTube channel and make sure to follow us on our Facebook and Instagram to see more of our workouts.

Our partners are also offering the following:

Les Mills at Bluecoat Sports

Get in touch

If you have any questions about our online workouts or would like more information on staying fit from home, get in touch with our knowledgeable team who will be happy to help you. Please email