Stay Active by Exercising at Home

While we’re all practicing self-quarantining and social distancing measures as COVID-19 is spreading throughout our country, keeping our immunity and health is on the top of everyones list. Exercise is a great way to boost both your phyiscal and mental health. According to WebMD, “we should get at least 30 minutes of exercise most days of the week.”

Workout ideas and resources for when you are home and without equipment

Stair Stepping
Stair stepping is a great exercise to do in your home, even if you don’t have a set of stairs available. Find the biggest book you own (or a sturdy chair), put it in front of the TV, and step up and down while watching your favorite show.

Plank
Get into a push-up position, but instead of bending your arms and moving down towards the floor, hold the position with your arms extended. Start off holding the position for 30 seconds, and add an additional 10 seconds every day.

Cleaning
Cleaning can be very physical, especially vacuuming and mopping. If you are unable to go out one day to walk or go for a run, set up a house cleaning schedule and clean your house instead.

Water Bottle Weights
If you are looking to do some arm, shoulder, and back strength training, you can make your own weights by filling up water bottles. If using water bottles becomes too easy, use milk jugs. You can tailor the exercise to your level by filling the jugs to the exact weight that you need. For a greater challenge, increase the water amount just a little bit each time you workout.

High Knees
To do this exercise, march in place or down a hall, and bring your knees as high as they can go.

Jumping Jacks
If you are watching a TV show, get up during the commercials and do a round of jumping jacks.

YouTube Workouts
YouTube has hundreds of free workouts of all different styles. Here are a few examples of the workouts you can find on Youtube:


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