The Benefits of Exercising During a Pandemic

by May 7, 2020Lifestyle0 comments

Staying fit not only keeps you physically healthy, but it also boosts your mental and spiritual health. In this time of coronavirus pandemic, it’s essential not to forego your fitness routine even if you can’t go to the gym, attend your exercise class, or play your sport. There are several ways of getting a good workout at home, as well as several reasons why you should.

The Importance of Working out During a Pandemic Like Coronavirus

The Benefits of Exercising During a Pandemic
Exercise is more important in our current situation than ever, especially in helping us get out of the distress we are all experiencing right now.

According to mental health experts, physical activity helps boost our mood and well-being. It also reduces stress and anxiety that may have resulted from disrupted daily routines, canceled flights, working from home, and the uncertainty of how and when everything will turn out.

Exercising also helps us organize our day. We can use our workouts as an anchor in establishing our daily schedules, which is crucial to have if you want to reduce your stress.

Of course, exercise is crucial in staying fit. It also provides several other essential benefits, including lowering your risk of developing health conditions such as:

  • Breast, colorectal, and lung cancer
  • Depression
  • Diabetes
  • Cardiovascular disease
  • High blood pressure
  • Stroke
Exercise also promotes stronger bones. It also helps you have better sleep quality and improves your mental health and your brain function. Most of all, a good workout can help you have a more positive outlook during a global pandemic like COVID 19.

Benefits of Working Out at Home During a Pandemic

The best thing about working out at home during a pandemic is that you can get set up in any room at any time of day. Aside from being just as effective as exercising at a gym, at-home workouts also have several other unique advantages. Here are some of them:

  • Working out at home requires less time overall because you don’t need to travel to the gym, studio or court
  • You’re setting an excellent example of a healthy lifestyle to your kids when they see you exercise
  • Working out at home makes it easy for you to stick to your exercise since it’s easier to maintain a routine
  • You can enjoy your favorite TV shows while staying fit

Home Workout Ideas During a Pandemic

Most home workouts don’t require any special equipment, which makes them perfect during a quarantine. Below are tips to help you get started.

Create a Music Playlist

Create a Music Playlist
A good playlist is essential in accomplishing a workout, and the best songs can boost your energy and help you keep going.

Perform Simple Strength Training

Try doing some simple strength workouts that don’t need any special equipment, like pushups, sit-ups, and lunges. You may also use a resistance band if you have it at home.

Watch Workout Videos Online

Whatever kind of exercise you’re looking for, you can find tons of it on popular video streaming websites like YouTube. The choices are endless, and most exercise videos have specified targets like age groups, time limits, and interests.

Do Chores Around the House

House chores that are physically demanding count as exercise, too. To make sure you burn calories, do the chore for at least 10 minutes at a time. Make sure you work hard enough for your heart rate to go up. Some house chores that burn calories include: gardening, mowing using a push mower, raking leaves, and washing windows.

How Many Exercise Do You Need?

According to health experts, this is how much you should exercise based on your age group:

Young Children

To achieve optimal growth and development, children ages 3 through 5 years need to be physically active throughout the day.

School-Aged Children and Teens

Your kids aged 6 through 17 years should get at least an hour of moderate-to-vigorous physical activity every day.


Adults should have moderate physical activity like brisk walking for at least 2 hours and 30 minutes per week, or at least one hour and 15 minutes of vigorous activity like running. They may also add some strengthening exercises to their workouts, such as weightlifting twice weekly.

Older Adults

The physical activity guidelines for adults apply to older adults, too. Doing physical activities like standing on one foot help older adults improve their balance and prevent falls.

If it’s hard for you to meet these guidelines, start with what you can do, then work out a little bit more each week.

Remember to consult with your doctor first if you have diabetes, heart disease, or any health issues. He or she can give you the right information on how much exercise you need and what types of physical activities suit you.

Keep Your Workouts Interesting

Keep Your Workouts Interesting
As you continue exercising from home during a pandemic like a coronavirus, choose activities that you enjoy, so you’ll be more encouraged to stick to your workout routine. You can make your exercise more fun by doing it in front of your favorite television show or listening to your favorite music or podcast.

Try to include exercising in your daily routine by working out at the same time every day. Keep in mind that forming a new habit takes several weeks, so don’t feel discouraged if you’re unable to work out for one day. Just ensure that you get back into it the following day.

If you don’t know where to start, try doing this simple circuit workout. You can choose the exercises according to what you can do:

  • Choose an aerobic activity, like jogging or marching in place
  • Pick out up to five strength exercises, like lifting dumbbells (or soup cans), doing pushups, and lunges
  • Do your aerobic exercise for one to two minutes, followed by the strength exercises you chose
  • Repeat about three times to complete your workout

Here to Help You Stay Fit

If you want to learn more about staying fit, subscribe to Weight Watchers magazine today. We provide tips, recipes, and menu plans to help you manage your weight. We also feature beauty, fashion, and success stories to help you stay motivated in maintaining a healthy weight.

Visit our website at to find out how you can get a yearly subscription of Weight Watchers Magazine.

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