How to Stay in Shape During the COVID-19 Pandemic

In response to the Coronavirus (COVID-19) pandemic, many businesses are temporarily closed – including gyms. If you’re an active person, you suddenly have fewer options for staying in shape.

Between working from home, watching the kids and keeping your family safe and healthy, it may be tempting to relax on the couch in favor of fitness. Yet, it’s possible to continue your routine from home.

Why Gyms Are Closed

Gyms and community YMCAs have chosen to temporarily shut down amid the COVID-19 outbreak, as group classes and rows of equipment put people in close physical contact.

If someone is coughing or sneezing in a confined space, germs can easily be transferred to the gym equipment. Unfortunately, not everyone properly sanitizes shared machines and free weights after use, which puts other members and gym employees at increased risk for contracting COVID-19.

Working Out at Home

Although gyms are closed, physical activity is necessary to maintain good health. Exercise offers many benefits, including weight management and an improved immune system to help ward off germs. The American Heart Association recommends 150 minutes of moderate to intense activity each week.

Working out at home requires minimal equipment – all you need is a bit of space! To get started:

• Use your own body weight for resistance. An accessible routine may include burpees, lunges, push-ups, squats and mountain climbers. Increase the number of reps as you grow stronger.
• Incorporate an isometric hold within the movements – particularly when you’re doing squats and lunges. This pushes your muscles to work harder.
• To increase your heart rate, add a jumping element to some of these basic movements.
• Household items can provide resistance or support – for instance, a chair helps with squats and tricep dips.
• If you don’t have free weights, a couple of one-gallon jugs of water offer some resistance.
• Take your workout outside but follow social distancing guidelines. Do your reps in the backyard, take a solo jog around the neighborhood or take your bike out for a ride.
• Continue to practice good hygiene, including washing your hands, sanitizing surfaces and staying hydrated.