Staying Fit While Staying at Home

Physical activity has many benefits including improved mood, improved quality of sleep, increased strength, flexibility, and balance. Physical activity may help decrease stress, anxiety, and depression during this challenging time. The American Heart Association recommends that adults get 150 minutes of moderate exercise every week. If you're not able to get the recommended 150 minutes, even a little bit of physical activity each day can be extremely beneficial—both physically and mentally.

It may be a challenge for you to exercise on your own since you may be used to the accountability that comes with a group class such as Penn State Extension's LIFT (Lifelong Improvement Fitness Together) class. Participants who have taken a LIFT class state that the comradery with the instructor and the other participants is a great motivator to engage in physical activity.

If you are missing that face-to-face interaction, many people may find it helpful to video-chat or talk on the phone to walk or exercise "together" while following current social distancing guidelines.

It also might be a challenge to incorporate physical activity into your day if you do not have the equipment that you are used to using. Be creative. There are lots of things in the home that can be used safely to get a good workout. Many activities require no special equipment, such as walking, squats, jumping jacks, push-ups, sit-ups, and leg lifts. Turning on some tunes and dancing can be a way to incorporate physical activity. There are many fitness DVDs or free online videos or resources that can help develop a home fitness routine. Many fitness centers across the country are streaming free online fitness classes during this time, some focused on different age groups and fitness levels. If you have a smartphone, there are many phone physical activity apps that are available.

Whatever type of physical activity you choose to participate on your own, be sure to stay up to date on and adhere to CDC, state, and local guidelines and mandates while participating in this program for the safety of everyone.

If you are already involved in a fitness program, these are great guidelines to follow. If you are thinking of starting to exercise now and have been inactive, it is best to check with your doctor before beginning any new exercise program. If you're feeling sick at all, don't work out—get better first, and then try to work physical activity back into your routine.