Staying Active During the COVID-19 (Coronavirus) Pandemic

As we continue to practice social distancing during the COVID-19 (Coronavirus) pandemic, it is more important now than ever to remain active. Regular physical activity is important for our physical, mental, and emotional health and well-being. It can reduce stress and anxiety and provide us with a break from the monotony of the day.

According to the Physical Activity Guidelines for Americans, adults should perform 150-300 minutes of moderate intensity aerobic exercise per week. Additionally, two weekly sessions of resistance training are recommended. Below is a list of strategies provided by the American College of Sports Medicine that you can use to remain active and stay in shape.

Aerobic Activities

Indoor Activities

  • Play some music and walk briskly around the house or up and down the stairs for 10-15 minutes, 2-3 times per day.
  • Dance to your favorite music.
  • Jump rope.
  • Take advantage of free online workouts. You can search Youtube or Google for exercise videos that can be done at home with no equipment. There are also free apps available, such as Nike Sweat, that provide great workout ideas.
  • If you have them, use home cardio machines.

Outdoor Activities

  • Walk or jog around your neighborhood, while practicing social distancing.
  • Spend time at a local park, but also remember to practice social distancing and wash your hands when you get home.
  • Go for a bike ride.
  • Prep for spring by gardening and doing lawn work.
  • Play games with your family.

Strength Training Ideas

  • Download a strength workout app, such as the 7-Minute Workout. Many apps offer workouts that require no equipment.
  • Take advantage of free strength training videos.
  • Do yoga to improve strength and help reduce anxiety.
  • Do simple muscle strengthening exercises around the house, such as sit-to-stands, push-ups, and lunges.

According to the American College of Sports Medicine’s FAQ about COVID-19 and exercise, there are no current recommendations to limit exercise, if you do not have any symptoms. However, if you do begin to experience symptoms such as a fever, cough, or shortness of breath, stop physical activity and contact your doctor immediately.