Staying Active During a Pandemic

The coronavirus pandemic has effected all of our lives by disrupting our routines, increasing stress and anxiety, and making it difficult to find the time to stay healthy. Physical activity is an important component for staying healthy because it promotes weight management, prevents chronic diseases, decreases feelings of anxiety and depression, and improves energy, immune function, and sleep. Movement of any type can boost our physical, mental, and emotional well-being.

The Physical Activity Guidelines for Americans recommends 150 minutes per week of moderate-intensity exercise.

Below are some ideas of how to stay active at home:

  • Walk briskly around the house or do the stairs for 10-15 minutes, 2-3 times a day.
  • Put on your favorite music and dance.
  • Stream exercise videos via “You Tube,” websites, and apps.
  • Use cardio machines if available at home.
  • Walk and/or jog outside. However, stay 6 feet away from others.
  • Go for a bike ride.
  • Engage in yardwork and gardening.
  • Place active games or sports with your family (i.e. tag, Twister, Wii Nintendo, soccer, Frisbee).
  • Try a new activity online such as boxing, Pilates, HIIT, bodyweight, barre, etc.
  • Exercise with a friend or family member via Zoom for extra accountability.
  • Research local gyms to determine if they have virtual workouts posted or to hire a personal trainer on-line.
  • Purchase a few dumbbells, resistant bands, or use water bottles, canned soups, or heavy pans for strength training exercises.
  • Complete exercises that simply use your own body weight such as squats, lunges, push-ups, sit-ups, dips, burpees, etc.
  • Follow Minges Wellness Center on Facebook to learn more about exercises you can do at home along with fitness tips.
  • If you cannot find time to exercise, break it up throughout the day. For example, walk 5-10 minutes, 3-4 times/day.
  • Decrease sitting time! If watching TV, get up and walk during every commercial break or complete an active chore.

Moving more during this pandemic will improve your overall health! Stay strong, positive, and healthy!



Fetters, K.A. (2020, April 3). 7 Tips for Staying Active During a Pandemic. Retrieved from

Exercise is Medicine. American College of Sports Medicine. (2020, March 24). Staying Active During the Coronavirus Pandemic. Retrieved from

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