Top 10 Tips for Staying Fit While Social Distancing in the Midst of a Pandemic

Tips to Stay Active While Social Distancing During a Pandemic © Katrena

As SARS-CoV-2, a novel coronavirus, makes its way across the globe, many people face stay-at-home orders and closed gyms as COVID-19 infections mount. Life changes, and for many, the changes have caused negative effects in physical and emotional health. Many studies have found exercise to be essential for optimal health. Staying active can help us boost immunity, prevent chronic conditions, feel better emotionally, and more.

A few general tips for home exercise:

• Set aside specific times each day to exercise. 
• Consider varying your exercise routine if you get bored easily. 
• If you have family members in the household, you may find it helpful to exercise together.
• An accountability partner can assist you with staying on track while you can return the favor. 
• Consider safety issues with each option to determine the best and safest exercise plan for your individual needs.

#1 Walk or Jog

Create a walking path inside the home. If you have stairs in or around the home, these can add intensity to the workout. Walk or jog up and down the driveway, around the home, or in the yard to get outside. You might have natural terrain such as hills or ramps that can add variety and intensity. If safe to do so, walking or jogging along the side of the road can vary the scenery. Local, county, state, or national parks offer walking trails and may be open despite stay-at-home orders. If you have a treadmill, elliptical machine, etc., now might be a great time to remove items sitting and hanging on it. You might consider pulling up walking or jogging videos from various places in the world to watch while you are on the treadmill, elliptical, etc.

#2 Dance

Choose favorite tunes and clear a space. Dancing can be loads of fun alone or with others. If you don't know how to dance, a plethora of online videos can show you how to move it to music or you might try a dance app like Just Dance.

#3 Virtual Exercise Classes

Some gyms are offering high quality virtual online exercise classes that people can do at home. If you have a gym membership, you might even find your favorite instructors on video during this time. Many online videos also offer a wide range of exercise classes. Select classes that align with your fitness level and abilities. Some videos or streaming services may be free while others may require membership payment. If you are looking for free virtual exercise classes that are real time, Facebook may offer live feeds from various gyms while they are closed. If you are looking for a place to start looking, feel free to try Facebook exercise videos on the JF Hurley Family YMCA video page.

#4 Exercise Apps

Exercise apps include a wide range of opportunities to stay active. Some offer the ability to individualize times and exercises. Exercise apps may be free or may charge a fee. Some exercise apps might also provide motivation to exercise on a regular basis. For example, Charity Miles will donate money toward a chosen non-profit based on how much you exercise.

#5 Home Resistance Training

If you don't have dumbbells, barbells, and store-bought items for resistance training and weightlifting, you still have lots of options! Canned foods, water bottles, gallon jugs of water, and even backpacks loaded with books can serve the purpose. Pushups, abdominal crunches, squats, lunges, Pilates, yoga, and tai chi offer exercises that can strengthen, tone, and improve balance.

#6 Personal Training

Personal trainers may be available in person or virtually to help you design an exercise routine that suits your individual needs.

#7 Sports

Depending on the environment and equipment available, you might practice sports drills, play sports with family members, or shoot a few hoops on your own. Sports drills videos on YouTube, for example, can often be adapted to trying at home alone or with family members.

# 8 Circuit Training

Create stations for performing various exercises. Look around the house for various items that can be used to add variety. Something as simple as a crack in the sidewalk can be used for jumping or stepping side to side or front to back. Hula hoops, jump ropes, balls, bean bags, sidewalk chalk, stairs, hills, and more can be used to create a circuit with variety. Be imaginative and have fun with this option!

# 9 Exercise Virtually with Friends and Family

Set up a time through a virtual platform to exercise with friends and family. One option might be to use Good Meet so that everyone can participate together in real time. One person might lead the exercises or participants might take turns leading. This option can give people the ability to give and receive feedback in real time through video, audio, chat, etc. You might incorporate an exercise video for everyone to do together. Your public library may offer free exercise videos or illustrated books. Streaming services may also offer videos that everyone could do together.

# 10 Tackle the To-Do List

Push mow the yard. Scrub the tub. Vacuum the floor. Take out the garbage. Rake leaves. Many chore tasks can sneak in some exercise while you check off things that need to be done. If you dread completing those mundane tasks, perhaps re-framing the mindset that this is a great exercise opportunity may provide needed motivation.

Yes, life is different today, but we can all find ways to safely care for our bodies and minds. I wish you the best with your health and with your exercise routines!

Additional articles by Katrena:

• Walking - A Simple, Effective, Inexpensive Exercise
• Retro Cardio Playlist #1
• Simple Seated Leg Exercises to Help Circulation and Flexibility

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