How to Stay Fit At Home During COVID-19


Many people’s routines are being disrupted due to the COVID-19 pandemic. Gyms are still closed, work is being done from home, and the weather keeps getting colder. When it comes to physical and mental health, nutrition and physical activity are key players. Not only does a good diet and being active promote a healthy lifestyle, but also prevents disease.

Physical activity, movement, and exercise are extremely important to maintain during the coronavirus pandemic. An inactive lifestyle is associated with higher risks for chronic disease and decreased immune health. With that in mind, below are benefits of exercise, how to think about exercising, how much you should be doing, equipment, and more.


Individuals who are physically active are scientifically proven to live longer and have decreased chances of heart disease. Being inactive is a big risk factor to a weak immune system and disease. Here are some benefits of exercise:

  • Immune support: Exercising regularly helps your immune system function properly.
  • Stress and anxiety relief: It is hard not to feel stressed or anxious, especially during the pandemic. Exercising releases chemicals in your brain, such as endorphins and serotonin which improve your mood, decrease depression, and delay onset dementia.
  • Weight management: Exercise is paired with balanced healthy diets to help with weight management. Excess weight is also a factor with higher health risks.
  • Bone, muscles, balance, and flexibility: Exercise improves muscle and bone strength as well as increasing flexibility and balance. This is important for all ages because it decreases risk of injury. For, children it sets healthy habits for the future.
  • For children, exercise can decrease behavioral issues such as ADHD and help with concentration during school or at-home school!

According to the U.S. Department of Health, adults should get at least 150 minutes of exercise a week. It is hard to find time in a busy schedule to exercise but doing 20 to 45 minutes three times a week is plenty. Listen to your body and find what your limits are. Do not over work yourself, especially during the pandemic. Signs of extreme soreness, pain, or fatigue are signs that you are exercising too much.

Create an Exercise Routine

Make a simple routine. This way you can accomplish your goals and enjoy exercising! Older adults should combine moderate aerobic activity with balance and muscle strengthening exercises. To mirror your gym workout, use household items instead of weights such as water bottles, a bowling ball, or canned food

Stay Motivated

Without equipment or those group classes, exercising at home can be tough. It doesn’t mean you cant interact with others! Talk your workout buddies or trainer via Zoom, Facetime, or the phone. Get the kids or your partner involved. Mix in other activities such as gardening, cleaning, and walking as these count as aerobic exercises too. Switch up your routine with new moves, music from apps like Spotify and Sound Cloud, or putting on your favorite TV show on while exercising.

How to Be Physically Active at Home

Focus on Weaknesses

Go through and assess which areas you excel at, which you are moderate at, and which ones you need the most work on. Start working on the area you need the most work on and progressively moving to areas you already have mastered. This doesn’t mean to ignore the rest when you are focusing on a particular area but have a specific motivation in mind.

  • Aerobic capacity and endurance: Also known as cardio! This is the skill of your heart and lungs to get oxygen to your muscles for their function. Exercises like running, cycling, swimming, and jumping jacks are great examples.
  • Strength and coordination: This is the amount of force a muscle can use against resistance. The resistance can come from external weights or body weight. Your core muscles play a key role in these movements. Examples include strength training, squats, lunges, and abdominal exercises.
  • Flexibility, Mobility, and Stability: Flexibility is the ability to move through your full active and passive range of motion. Mobility is moving your joints and muscles in an active matter. Stability is maintaining control of a position and movement through your muscles and joints. Exercises like yoga and stretching are great ways to accomplish this!

Split your body

There are different ways to split up your workout or program. Try to focus on each given targeted workout and try to balance them throughout the week.

  • Lower body: Waist down. Thighs, waist, calves, and feet.
  • Upper body: Waist up. Abs, back muscles, shoulders, and chest.
  • Full-body: The whole thing! This is trying to use your full body to perform movements.

Exercises to do at home

Start by doing each exercise for 45 seconds with a 30 second rest following. Build time weekly!

  • Forearm plank
  • Bodyweight Squat
  • High-knees
  • Jumping Jacks
  • Push ups
  • Jump roping

Related Posts

December 4, 2020


Holidays 2020

The holidays are always a stressful time of year. 2020 has been one hectic year and planning for the holiday season seems to be the last ounce of stress we need right now. Hosting gatherings and parties this year may require a little more work than usual but it is totally possible! There are many […]

October 23, 2020


Self-Care For Parents During the Coronavirus

  By KJC Law Firm  Being a parent is rewarding but sometimes self-care is forgotten in the mist of our busy lives. Taking good care of yourself is not slacking off from your parental duties, it is essential to your well-being. When the kids are home and stress is building, it is more important than […]

October 9, 2020


How to Keep a Routine During COVID-19

COVID-19 is a difficult time for everyone. One way to establish a sense of normalcy and certainty is to establish consistent weekly and daily routines. With school and work being online, the gym closed, and other everyday activities being altered, having a routine will make us feel a little more sane during these crazy times. […]

Let Us Share Our Insight On Your Podcast

We love educating your audience about the ins and outs of personal injury law.

People Share Insights

(617) 720-8447

Free consultation

08:00 - 20:00

Office hours mon - fri

Thank you for telling us
your story!

One of our intake specialists will be in
touch with you within one business day.

Download THE

Five Tips to Survive Your Lawsuit and Help Make It a Winner

Thank You!

One of our intake specialists will contact
you within one business day.

If you’d like to share more information with us about your situation, feel free
to write as much or as little as you like below. (Not required.)