Welcome to Healthy Dudley. This is the new public health website.

Wake up Shake up

Wake Up Shake Up

Start your day right by completing the ‘Wake Up Shake Up’ routine, to the soundtrack Lovely Day by Bill Withers.

A simple morning routine to encourage everyone to move more.

The 1-minute routine includes 5 short gentle movements that include:

  • Mobility, Stretching, Endurance, Balance, and Transfer of weight

You can perform this routine either sitting down throughout on a bed or a chair or complete the routine seated to standing. Choose the option that works for you.

Written instructions are available for a the Wake Up Shake Up routine, for standing and seated options.

Wake Up Shake Up – Standing routine

Wake Up Shake Up -Sitting down routine

Safety messages before you start

Your room

  • Please remove any trip or slip hazards.
  • Check you have enough room to complete the routine.  It is possible to make the movements slower and smaller if need be.

Your health

  • If you do not feel like completing the standing section, you can do the movements sitting down.
  • Please do not perform the routine if you feel unwell, dizzy, or if it hurts.
  • Please wear sensible footwear, no high heel shoes.
  • Make sure you have drunk enough water, or other non-alcoholic drinks.

Wake Up Shake Up routine – with instructions

Music credit: Gemtracks

To view video in a full screen, please click on icon at the bottom right of the video.  Then click it again to return to the webpage

Full Wake Up Shake Up routine

Music credit: Gemtracks

To view video in a full screen, please click on icon at the bottom right of the video.  Then click it again to return to the webpage

A special thank you to Aesop for creating the ‘Wake Up Shake Up’ routine and supporting Public Health with the Let’s Get Moving challenge.

Dudley Council has commissioned Aesop to provide free Dance To Health programmes across five locations in Dudley Borough. The dance sessions help residents build up their strength and balance. No experience is necessary, and each class will include a cuppa and time to chat to get to know your fellow dancers.

 

Surveys

Visit our Let’s Get Moving surveys page. There are two short surveys to complete, before you start a challenge fill in the ‘starting line’ survey, then after six weeks complete the ‘follow up’ survey and let us know how you got on. The surveys are short and will only take a couple of minutes of your time.

Always work at your own pace and do what feels comfortable. If you are unsure if these exercises are suitable, check with a healthcare professional first.