Tips and advice

The current Government guidance is to stay at home to help prevent the spread of coronavirus, but it is possible to leave the house for:

  • shopping for basic necessities such as food and medicine
  • one form of exercise per day
  • any medical need such as donating blood, avoiding injury risk or harm, providing care and helping the vulnerable
  • travelling for work purposes only where you cannot work from home


  • wash your hands with soap and water often – do this for at least 20 seconds
  • always wash your hands when you get home or into work
  • use hand sanitiser gel if soap and water are not available
  • cover your mouth and nose with a tissue or your sleeve (not your hands) when you cough or sneeze
  • put used tissues in the bin straight away and wash your hands afterwards
  • try to avoid close contact with people who are unwell


  • do not touch your eyes, nose or mouth if your hands are not clean

Hand washing: how to wash your hands properly

Coronavirus symptoms

  •  a cough
  • a high temperature 
  • shortness of breath

Please note the symptoms listed above do not necessarily mean you have the illness.

These symptoms are similar to other illnesses that are much more common, such as cold and flu.

Watch | Helpful video on how to explain COVID-19 to children

There's a lot of information out there to help explain coronavirus to children, here's a few helpful links:

  • The Children's Commissioner for England have created a special guide, a 'Children's Guide to Coronavirus', that can help answer their questions, it also includes advice on how to stay safe, as well as some great ideas for activities. Download guide.
  • Alder Hey Children's NHS Foundation Trust have developed a Coronavirus fact sheet for children, that provides information for children to help them understand what Coronavirus is, the importance of hand washing and how to help stop the virus spreading. Download factsheet.

Stay at home if you have either:

  • a high temperature
  • a new, continuous cough

Do not go to a GP surgery, pharmacy or hospital. If you need more information, or your symptoms get worse, use the NHS 111 online coronavirus service for further advice.

People who live with you must also stay at home. You can read more information about staying at home.

People who have symptoms of coronavirus must stay at home for 7 days from when the symptoms appeared. All other household members must stay at home and not leave the house for 14 days. For people who remain well, there is no need to restart the clock for the isolation period, even if someone else in the household becomes ill during the 14 days - as shown in this diagram.  

To protect yourself and others DO NOT visit your GP, Pharmacy or A and E Department if you have symptoms, and have travelled to any countries listed on the NHS Advice for travellers.

Making sure you eat nutritious foods and that you are drinking enough fluids is important while staying at home. 

  • eat sensibly choosing from a range of different foods
  • stop smoking
  • drink alcohol in moderation
  • drink enough water to keep yourself hydrated, roughly six to eight glasses of fluid a day

Fluids can be water, lower fat milk, sugar free drinks and tea and coffee.

If you have specific dietary needs:

If you have specific nutritional needs that you doctor, dietitian or other health care professional have asked you to follow it is important that you continue to follow that diet.

You might need to ask friends or family members to get you specific foods so you can continue to follow your diet.


You may not feel like exercising at the moment, but staying active and keeping yourself moving is important. 

If you do exercises at home such as walking on the spot, you should try to do this at a level that makes you feel warmer and breathe faster - you should be able to talk but not sing. Try and do 30 minutes a day, which can be 3 lots of 10 minutes.

Children should be active for 60 minutes a day. This can be hard to do inside the home but playing outside and using fun games or dancing can help. You could use online music and videos to help with this.

Exercise inspiration:

Staying at home doesn't have to mean that exercise becomes boring as we have put together some inspiration from across the internet to get you started

This Girl Can

These exercises are great for both men and women, and from table top press ups to living room wall sits, they are tailored to staying at home. 

There are also exercises tailored to children including some Disney dance-along videos to help them keep active!

Find This Girl Can exercises 


The NHS have great home exercise tips on their website including strengthening exercises and a 10-minute cardio workout for your heart!

Find NHS workouts

Staying active for the elderly

If you or a relative is an older adult, it is important to maintain strength and balance. We already have some simple exercises on our website centered on what you can do to stay active at home.

Find older adults exercises







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