5 ways to stay active at home!

Artem Iagudaev

COVID-19 continues to be a major source of concern. Sports have cancelled the rest of their seasons, gyms are closed, and social distancing is in full swing. Anxiety is at an all-time high, but there is a way to help calm your nerves: exercise!


Luckily, moving more at home doesn't have to take a long time or be limiting in any way. Here are a few creative ways to stay active without putting your health or the health of those around you at risk.

1. Walk During Your Phone or Skype/Facetime Calls

When Skype-ing with your family or friends or taking work-related conference calls from home, try to walk the length of your home, around the table/sofa or up and down the stairs (if you have them).

It’s been shown that walking for at least 20 minutes can improve your immune system, energy, and mood. That's two 10-minute calls or four five-minute calls, which is totally doable, and much better for you than sitting on your behind.

2. Dance!

Compile a playlist of your favorite workout songs that get you pumped up just by listening and dance to them like no one's watching.

Doing this has been shown to not only combat the impact of aging on the brain and improve your balance and stability, what can in turn reduce the risk of falls, but also boost cardiovascular health!

Plus it’s super fun, so definitely put it on your list of things to do!

3. Squat It Out

Nobody said that you have to be at the gym to do a couple of sets of squats? You can do them pretty much anywhere. Remember that squatting is a natural movement that allows you to elevate your muscle activity (in your quads, hamstrings, glutes) as well as helps to limit some of the health risks associated with prolonged sitting (e.g., obesity, type 2 diabetes, cardiovascular disease).

Your doctor would certainly love seeing you taking this squat break!

4. Combine Cooking With Leg Movements

Now when you are more likely to spend more time in the kitchen, try adding some leg exercises while you're cooking a healthy meal for yourself and your family.

Try lifting your leg to the side or behind while you're cooking to activate your glutes and outer thighs. If that’s too little of a challenge for you, try adding a resistance band around your ankles or knees to intensify the exercise so you feel that burn.

5. Utilize Your Furniture

Your home has a number of atypical workout equipment just waiting to be used. Your couch is a great tool for the core workout as cushion adds instability making it more challenging to do the following exercises.

Exercise 1: V-Sits

  1. Lie on your back on the couch with legs and arms extended.
  2. Lift your torso and legs at the same time, bringing your hands and feet to touch.
  3. Slowly lower back down to the start and repeat.
  4. Try doing 3-4 sets of 10 to 15 reps.

Exercise 2: Incline Push-Ups

  1. Get into a high plank position with your hands resting on a barstool or chair.
  2. Engage your abs and lower down until your chest almost touches the stool.
  3. Push back to the start and repeat.
  4. Try to do as many as you can in 30-45 seconds.