COVID-19: How to Keep Active Without Leaving Home

We’re all spending a lot more time at home these days doing our part to help the world slow the spread of the coronavirus, COVID-19. But that doesn’t mean you can’t stay active while, inside.

When we need to stay home due to COVID-19, it isn’t as easy to stay fit and active. You may be working online, trying to keep kids doing schoolwork, or caring for someone who is sick. It’s likely that your gym is closed or dance class is canceled. But even though our schedules may have changed, it is still important for your overall physical and mental health to stay active during these stay-at-home days.

These can be stressful times and regular exercise can also help you handle stress. Staying active can keep you fit and help you feel better overall. "The connection between your brain and your body is a two-way street and that means movement can change your brain, too,” says Dr. Srini Pillay, Harvard Medical School.

The World Health Organization  has set up a website to share ways to keep your body healthy and active while at home full time. It includes examples of home-based exercises you can do and healthy eating tips.

Take 7 Minutes

It doesn’t have to take a long time to get a good workout. WebMD offers a 7-minute workout.  Some of the moves may be very familiar. Remember jumping jacks from your elementary school days?

Most of the time, adults should aim to move more and sit less. Adults who do any amount of moderate-to-vigorous physical activity gain some health benefits. For more health benefits, aim for moderate movement for at least 2 hours and 30 minutes a week. It’s good to spread that out over the week.

Get Help Online

There are some great resources online and on your smart phone:

• Some sites offer live classes you can pay to join, like spin cycling and dance.
• There are fitness trainers who offer one-on-one online training sessions.
• Sites like Pinterest and Instagram have links to blog articles and sites that show how you can easily do exercises at home on your own, without weights or equipment.
• Fitness apps can help you determine the best exercises for you.

Check out the online exercise library at the American Council on Exercise  for information on routines and tips for doing things safely.

Take it Outside

If the weather is good, boost your mood and fitness by getting outside. Do stretches and light exercises on the back porch or beside the pool. Exercise on a yoga mat on the lawn. Even working in the yard or washing the car are good activities that count toward staying fit.

Talk to your doctor before starting a new fitness plan. And don’t exercise if you are sick. It won’t make you better and can use up energy you need to get well.

Sources: Stay Physically Active During Self Quarantine,   World Health Organization, 2020; How simply moving benefits your mental health,  Harvard Medical School, 2016; The 7-Minute Workout,  WedMD, 2020; Physical Activity Guidelines for Americans,  U.S. Department of Health and Human Services; Exercise Library,  American Council on Exercise