Active at home

Waterloo is a strong, caring and connected community. During these uncertain times it may be difficult to think of ways to stay physically active while staying at home or close to home. We are here for you! We have provided helpful resources and links to help keep you physically active at home or close to home.

Get active!

Perhaps these ideas will spark your imagination!

• Geocaching - Join the worlds largest treasure hunt. Waterloo has caches hidden all around the city. To get started, create a free geocaching account and download the official Geocaching® app or use a GPS device. Learn more and have a great time!
• RIM Park pickleball - Games return on September 16 for 2 vs. 2 play. Pre-booked game times are available Tue, Wed and Thu from 9:00 to 10:20 a.m. and 10:30 to 11:50 a.m. Registration opens 72 hours in advance of each date.
• Adult leagues return this fall - The 2021 fall lineup includes soccer, volleyball, basketball, roundnet, ice hockey & ultimate frisbee. Play begins week of September 19. COVID screening and protocols will be in effect. To register a team or as a free agent, login or create an account with ActiveWaterloo.
• A 10 minute spring meditation - Tap into the rejuvenating feeling of spring.
• Virtual Mindful Movement Monday. A free class for all levels that aims to relieve stress and tension through simple yoga postures, breath, and guided meditation. Props that would be helpful include yoga mat (or large towel), yoga strap (or belt, scarf, housecoat tie), ball (tennis ball, ball hockey ball, acueBall), 2 yoga blocks (or stack of 3 or so hard cover books bound with painter’s tape), blanket, chair without wheels. Classes take place on Microsoft Teams from 12:10 - 12:50 p.m. on Mondays (except holidays). Join by emailing Nadine Quehl (nquehl@uwaterloo.ca) with “Mindful Movement Mondays” in the subject line.
  
• Kids Bike Obstacle Course. Use chalk and other items found around the house to create a kids biking obstacle course. Use chalk to map out a course on the concrete with different colors, using arrows to point the way. Set up some small ramps or a few random objects that either need to be steered around, or slowly ridden over. Extra points where the kids have to get off of their bikes and perform a task, such as shooting a basketball, crawling through a set of cardboard boxes, etc.
  
• Hallway soccer! You don’t need a backyard to play a game of soccer. Start by setting up a net on opposite ends of the hallway by placing some masking tape on the floor. After dividing into teams, grab a small plastic ball and let the fun begin.
• WOW Waterloo! WOW Waterloo (a Seniors’ Centre Without Walls initiative), provides free telephone-based activities and programs for all older adults. It works just the same as attending a class or a lecture at the centre— over the telephone! For more information, please contact 519-579-1020 x10037.
• Higher Intensity Walking on Level Ground challenge: On a flat course, see how fast you must walk before you get to the point where you can only gasp out single words. When you reach this point, slow down for a minute or two, then speed up again for a minute and repeat. Continue these intervals for 30 minutes.
• Join a one hour gentle movement meditation as part of the City of Waterloo’s online wellness series “staying healthy and well: a virtual series for seniors”. The weekly topics are open to residents 55+, and all adults and caregivers. Sessions will be hosted via Zoom video conferencing, and require preregistration. Free assistance and support for Zoom is also available. To learn more about each session or to register, please visit www.waterloo.ca/staying-healthy
• Can’t get out in nature this week? Bring nature to you! Virtual tours to Parks Canada’s places are available with Google Street View. With so many amazing views, you can’t choose a favourite!
• Kids bored? Wow them with these at home science experiments.
• A quick 14 minute workout when you’re short on time.
• Get greener at home! Read REEP’s Zero Waste blog for tips or learn more about your carbon footprint with the Project Neutral Tool.
• Workout with your kids in this fun beginner’s fitness video.
• 9 classic yard games for kids (with instructions if you've forgotten the rules).
• From our Senior Services team: Watch our videos to learn how you can stay safe and healthy during the pandemic.
• How many species can we find? Use the Canadian Wildlife Federation's iNaturalist app to find and identify species of living things found in nature.
• Challenge your kids and teenagers to learn your former dance moves with The Evolution of Dance - 1950 to 2019 video. Also fun just to watch on your own.
• Individual soccer training drills to improve your soccer skills, fitness, and confidence.
• Try seated yoga! It's a gentle, easy to follow seated yoga, stretch and relaxation program.
• Want to teach your dog some tricks? Teach your dog to roll over! This video will show you the simple steps to make this dog trick something your dog enjoys!
• Not for the faint of heart: Angry Birds and outdoor obstacle course ideas. We would love to see your creations! Upload a picture in Stories below.
• Have a small pool or hot tub? You CAN do water workouts in small spaces.
• Mimic our interval training class with an at home, low impact, full body HIIT workout. No equipment needed, no jumping required.
• Take a break from the stress of the day with a free calm meditation series.
• Five ways to connect with nature. Guess how old the worms are in your backyard wilderness!
• Rainy day indoor activities for kids, broken into sections: gross motor, fine motor, sensor, thinking & building, science experiments, and crafts and art projects
• Online yoga videos – try an outdoor session on a beautiful day!
• A fun and lighthearted Jeopardy-like trivia game!
• Zumba for beginners - get dancing!
• Spice up your walk around your neighbourhood with a scavenger hunt. Photograph some of it and share it with us. Tag @citywaterloo and use #activeathome
• Play the Question of 3's game from the Alzheimer Society Waterloo Wellington. How many did you get right?
• Jumpstart - Check out their fun ideas to keep kids active at home. Visit their new Play From Home resource hub to find fun tips from their partner programs, and ways to stay connected and engaged with Jumpstart Athlete Ambassadors.
• Bring Dance Into Your Home - dance is a universal activity; in all of its forms and styles, dancers express themselves, tell stories and share culture through movement. The National Ballet School Community Dance programs improve health and quality of life for people of all ages and abilities. Our older adults have been trying the seated series and conclude - no previous dance experience required to have fun!
• Need a short movement break? Download the Participaction Canada app and use the awesome ‘Take 10’ function anytime you feel like squeezing some activity into your day.
• Play cards online! This helpful tutorial will show you how you can play cards with friends, family and neighbours online.
• Ballet Bootcamp with Julie - one of our popular program instructors will help get your body moving right in the comfort of your own home!
• This might be a good time to start learning yoga! Find a spot at home and follow along with Angels-Landing Yoga.

Remember: You can always go outside for a walk or run. As long as you stay at least two metres away from other people, and you stay on the sidewalks or trails within your neighbourhood, you are encouraged to get outside for a daily walk.

How are you staying active at home?

Please use the tools below to share your stories and ideas. We'd love to hear from you! And if you have any questions or comments, please leave those below as well. We'll respond to you right away!