27 Mar

Together at Home: Staying Physically Active During Self-Quarantine

Together at Home: Staying Physically Active During Self-Quarantine

According to health officials across the globe, physical distancing is one of the best ways to prevent the spread of COVID-19 (coronavirus). While for some, staying home is not an issue, but the limited interaction can begin to take its toll even on the most enthusiastic homebody.

The World Health Organization (WHO) recommends 75 minutes of vigorous-intensity or 150 minutes of moderate-intensity physical activity per week, or a combination of both. While gyms and common gathering areas continue to close throughout the country, staying physically active during self-quarantine is key to maintaining not just physical health, but mental health as well.

If your New Year’s resolution didn’t exactly stick, or if you already go to the gym regularly, now is the perfect time to perfect staying physically active while confined to and working out from home. The following recommendations can be accomplished even at home with constrained space and no special equipment required.

Stand Up
Smart-watch users know the “Stand Up!” alerts too well. It is important, especially in a sedentary work setting, to stand up for at least 1 minute an hour for a total of 12 minimum minutes a day. Standing desks are a great tool to help meet this goal, but ideally, aim to stand up every 30 minutes.

Getting 10,000 steps a day is difficult for many people, but it is still possible even in a confined space. Take a break from the computer and set a daily step goal for yourself. Whether its walking in place or going back and forth, a step’s a step. If it is possible to walk outside, remember to keep a minimum distance of 6 feet from those outside your household.

Online Exercise Classes and Demonstrations
The world of online learning does not strictly pertain to typical education. There are a plethora of online workouts available on both YouTube and Pinterest. Additionally, since temporarily closing its mostly 24-hour locations, Planet Fitness has released a series of free home work-ins “for anyone and everyone” on its YouTube and Facebook channels including daily Facebook Live workouts at 7 p.m. ET.

The ‘United We Move’ sessions are led by Plant Fitness trainers as well as some surprise celebrity guests. Be aware of your own limitations while performing any new workout regimen.

Check out additional online fitness regimens with free offers:

  • Fitness Blender
    • Workout videos for every fitness level. Absolutely free.
  • Tone and Tighten
    • Real fitness for real people.
  • Beachbody On Demand – 14 days free
    • Over 1,200 Workouts…Unlimited Ways to Reach Your Goals!
  • Tone It Up
    • Enjoy free workouts and meditations in the Tone It Up app
  • Barre3 – 15 days free
    • To support your health and wellbeing during this time, bring the same remarkable studio workout into your home – totally free for 15 days.
  • Obé Fitness – free for 30 days with code ATHOME
    • Unlimited access to daily live and 4,000+ on-demand classes for less than the cost of one studio fitness class.
  • Crossfit – free online classes
  • Pvolve – free for 30 days with code ONEPVOLVE
    • Bring the gym to you. Cutting-edge equipment and at-home workouts.
  • Blogilates – free online classes


There is no doubt about it that this time of uncertainty is stressful. Explore meditating and/or taking deep breaths. Apple Watches prompt a single minute of deep breathing throughout the day to help relieve stress and increase productivity.

There are a variety of free online yoga programs available, perfect for relaxing:

For further examples of at-home workouts and ways to stay physically active, click here.

*This guidance is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness. It should not replace medical guidance in case of any health condition.


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