https://www.glwd.org/blog/6-ways-to-stay-active-while-staying-home/

1.20.21
/ Nutrition

6 Ways to Stay Active While Staying Home

By Paula Rubello, RDN, CDN

Staying home to help manage the spread of COVID-19 may be challenging and stressful for many people. With usual daily life restricted, it may feel like there is not much to do at home. However, there are steps that you can take to ease the monotonous routine.

Staying physically active is an important part of reducing stress and improving mental well-being. In addition to these important benefits, it also helps manage many chronic conditions such as high blood pressure, diabetes, and arthritis.  By staying active, you can take charge of your mood and well-being while regaining some control during these uncertain times.

Here are 5 ways to stay active while staying at home:

1. Develop and maintain a daily routine.

Develop and maintain a daily routine. For example, have consistent times to go to sleep and wake up, set timeframes for meals, and plan for 30-60 minutes of physical activity.

2. Try to go outside

Try to go outside at least once a day while maintaining social distancing. Natural sunlight and fresh air are important for both physical and mental health. Aim to get outside for at least 30 minutes each day if possible. If you are concerned about contact with others, find a time early in the morning or late in the evening. Some outdoor activities include but are not limited to: walking, jogging, and cycling.

3. Stay active indoors

Stay active indoors. Going outside is not crucial to being active. Put on your favorite music and dance! Walk the hallways of your building, around your house, or up and down stairs.

4. Exercise using your own body weight

Exercise using your own body weight. There is no need for fancy equipment to maintain strength and aerobic health. Some exercises that could be easily done at home using your own body weight include:  yoga, squats, pushups, burpees, lunges, planks, pushups, crunches, etc. There are many free resources for guided workouts that rely solely on body weight. Remember that with any exercise, you should gradually increase the intensity and duration to avoid muscle injuries. If it hurts, refrain from doing it.

5. Stay in touch with your online community

Stay in touch with the online community. Do an exercise video or take a virtual class. Please see below for some resources.

6. Sit, stand, repeat

Don’t sit all day! If you are watching tv or working remotely, get up every 30 minutes to do a lap around your place, an active chore, move around while you are on a call, or stand for an online meeting.

Resources for Staying Active at Home: (all of these workouts are free of charge and do not require equipment):

  • YMCA at Home has virtual workouts and family fitness ideas.
  • YouTube: PopSugar Fitness, Barre 3, Tasha Franken, MadFit, Maddie Fasel, SolidCore At Home, Yoga by Adriane, Sydney Cummings, Heather Robertson, Caroline Girvan
  • Instagram: @Carbon38. @Strengthcityfit (Free HIIT workout Wednesday’s at 9:30 am), @tothebeatyoga, @erikaannhammond, @alerubio_b, @lexfish, @erikaannhammond, @lindseyharrod
  • Applications: GymShark Training App, Kemtai, FitOn
  • GoNoodle.com

**Always consult with your health care provider before performing any type of exercise. Always obtain specific approval if you have any chronic or recurring physical conditions, and/or if you are pregnant, postnatal, nursing, or an older adult.

For more health and wellness advice visit our nutrition resources here.

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