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In the past year, a surge of online resources and virtual platforms have helped fuel novel approaches to leading active lifestyles. We have put together a collection of resources designed to help mom stay active and safe during COVID-19. These resources are free, accessible from anywhere, and many require little-to-no equipment. See any resources missing from the toolkit below? Email us at

Programs & videos

ParticipACTION – Exercise videos
Custom workout videos designed to help you get moving no matter where you’re at in your physical activity journey.

Be Fit for Life – Warming Up for Your Daily Life Poster
No equipment needed. These exercises can help adults to maintain strength and balance to help prevent falls and be prepared for daily activities.

The Sport Information Resource Centre (SIRC)Active Break videos
Did you know taking an active break during the day can help improve your focus? Add a SIRC Active Break to your personal calendar or integrate one into your next online team meeting.

Mile2Marathon – Virtual 5KM & Training Plan
To celebrate all moms, M2M will be providing a free 5KM weekly Training Plan starting on April 5, 2021 and ending on Mother’s Day (May 9, 2021). This Training Plan will be preparing moms in the lead-up to a fun virtual 5KM to take place over Mother’s Day weekend.

RA Centre – At-home workouts
The RA Centre’s collection of fitness videos can be done anywhere at home, with minimal to no equipment.

Dovercourt Recreation – Fit Pass
Join Dovercourt on Zoom for a live at-home workout! Online classes are recorded and sent out to all pass holders each afternoon, so if you can’t make the live class, you can do the class later.

City of Ottawa – Spring 2021 Virtual Activities
Dozens of virtual classes are being offered for people of all ages. Staying active and occupied with live-streamed, interactive classes is a perfect way to promote physical and mental well-being. The courses are hosted on Zoom, a free streaming service.

Ausome Ottawa – Member Programs
Ausome provides athletes with autism safe opportunities to be active in both in-person and online programs. Some of its amazing online programs are currently accepting registrations.

Popular apps

  • STRAVA: Tracks physical activities such as walking, running or swimming. Provides a built-in GPS system to track duration and elevation during exercise.
  • MapMyRun: Similar to STRAVA; a mobile run tracking experience, backed by a digital health and fitness community.
  • FitOn: Provides access to workouts of many different types such as yoga, dance, and HIIT that can be done at home

What’s on your playlist?

What are moms listening to? What are those songs that are keeping mom moving safely during the pandemic? Based on our survey responses, here are some tunes to consider adding to your playlist: