Home Workout Tips: How to Exercise During Covid Pandemic

home workout

It’s not always possible to get to the gym, whether you’re working from home, traveling, or socially isolating yourself. However, no matter what your circumstances are, these workout tips can help you stay active and healthy even at home.

Significance of Maintaining an Active Lifestyle

It’s not always simple to keep to a workout plan or maintain your fitness objectives while you’re stuck at home, traveling for work, on vacation, or quarantined. You may have restricted access to fitness facilities or be having trouble adjusting to a new programme. Maybe you miss the companionship of your gym, the comfort of swimming laps in your neighborhood pool, or the social connection that comes from walking or hiking with your regular workout buddies. You could be disappointed in the intensity of workouts on your own if you’re used to attending a fitness class with a motivational instructor.

Maintaining an exercise programme in a hotel room or at home can feel more like a ‘should’ than a ‘want to.’ Maintaining a gym membership and staying active can seem like a much lower priority when so many of us are out of jobs and struggling financially. Even a modest bit of action, on the other hand, can have a significant impact on how you think and feel. In truth, exercise is one of the most effective tools we have for remaining physically and mentally fit—and you don’t need to join a gym or pay for a membership to gain the benefits.

Exercise can help with depression, stress, and anxiety, as well as chronic illnesses like high blood pressure and diabetes management. You can take control of your mood and well-being, maintain a sense of control during these days of great uncertainty, and keep on track with your fitness goals even if your typical routine is disturbed by finding new ways to get moving and stay motivated.

Making a Home Workout Schedule to Keep You Motivated

The key to starting and maintaining a home workout routine is to plan ahead. Consider any continuing health concerns, the time you have available, and your energy and stress levels while creating an exercise regimen. Many individuals have been feeling exhausted as a result of the pandemic-related worry, so if you’re still educating your kids while working at home, or if you’re unemployed and worried about money, now may not be the best time to start a new workout regimen.

Set sensible goals centered on activities you enjoy, regardless of your circumstances. If you start small, celebrate your victories, and gradually increase your workout routine, you’ll be more likely to stick to it.


People who schedule their workouts on the same calendar as their regular appointments are more likely to stick to their plans. You wouldn’t cancel your dentist’s appointment because you were too busy at work or didn’t feel like it at the time. Rather, you would complete your commitment and then return to work.

Find The Right Time For Your Workout

Many people who stick to a long-term workout routine exercise first thing in the morning. Getting your workout in first thing in the morning can help you feel energized and set a positive tone for the rest of the day. When their energy levels are low, others find it beneficial to take a break from work and get active in the afternoon. A surge of activity can help you get through the rest of your to-do list by stimulating the brain.

Be Specific and Keep Records

Set a specific objective, such as “walk 30 minutes in the morning on Monday/Wednesday/Friday/Saturday,” rather than “become in better shape.” To keep track of your progress, use one of the many fitness trackers or smartphone applications available, or just use a calendar to record the length of your workout, distance traveled, and effort level. Tracking your progress can help you stay on track by holding you accountable, giving you a sense of accomplishment, and motivating you to keep going.

Share Your Acomplisments!

Share your goals and habits with a friend or publish them on social media. If you know your friends will be asking how you did, you’ll be less tempted to skip a session. If they give you positive feedback, it will enhance your confidence for the following session. Even if you can’t be physically together, working out with a friend can help you stay on track. Set up regular periods to work out with each other over the phone or via video call, and offer support and encouragement to one another.

Tips to Get Started – Anywhere

Always remember to stay safe, wear appropriate footwear, begin carefully, and give your muscles and tendons time to adjust to any new exercise. If you have any underlying health disorders, are taking medication for a heart problem or to control blood pressure or blood sugar, or are experiencing dizziness, balance problems, or joint troubles, always seek medical counsel. And if you’re in agony while doing something, STOP.

Head Outside, if possible

Try to exercise outside as often as possible unless your neighborhood is under a stay-at-home order or you need to remain in quarantine. Take a stroll, jog, or bike ride outside, but remember to wear a mask and keep a safe distance from other people. Your mental health will benefit even more from the fresh air and sunshine.

Spice It Up!

While working out at home or in a hotel room, you can watch your favorite streaming show, listen to a podcast, or listen to some excellent music. To keep things interesting, go for a walk in a new part of your neighborhood or talk on the phone with a buddy. Try “exergames” that replicate activities like dancing, skateboarding, soccer, bowling, or tennis. If you are unable to engage in the real thing, these can be excellent substitutes.

Mindful Walking

mindful walk
Photo by Quang Nguyen Vinh from Pexels

By adding a mindfulness element into your outdoor walking, you may fully immerse yourself in the experience. As you walk, take in the scent of the air, the variety of flowers and trees, and the feel of the sun or wind. Bringing your attention to these things might provide a break from your troubles and allow your creativity to flow. New ideas and solutions may come to you when you aren’t even conscious that you are working on them. Look for hills, perform some step-ups on the curb at each corner, skip, or even jump up and down the curb a few times if you find you need to increase the intensity of your walks (if appropriate for your fitness level and joints).

Try Something New!

Have you ever wanted to try barre, line dancing, cardio funk, or HIIT (high-intensity interval training)? Find a free online movie, sign up for one of the numerous online programmes, or download an app to aid you with your home workouts. When no one else is looking, many people feel more at ease doing something new. You might just discover your new passion! Boxing, Pilates, or yoga are all good options. Don’t be afraid to try something new, and narrow down your web search to include terms like “yoga for over 50,” “golf-specific workouts,” and “basic Pilates for beginners.” Every day, a slew of new, often free, classes are added to the site. Just keep in mind not to hurt anyone.

Create a Home Workout Space

home workout setup

If you have the space, create an interesting exercise area in your house and keep your equipment nearby. To execute resistance exercises, try utilizing resistance bands, water bottles, or your own body weight. Push-ups can be done against the wall, then the kitchen counter, the coffee table, and ultimately the floor. Do you have any stairwells in your house? Stair climbing is a great way to increase your strength. Step up and down multiple times with one foot on a step (or try stepping up two steps for an even tougher workout).


Many of us are spending an increasing amount of time sitting, whether it’s watching TV, working on the computer, or being in Zoom meetings. However, even if you work from home, you can find methods to include more activity in your day. Instead of thinking of physical activity as a one-time event, try to conceive of it as a way of life. Getting up every 30 minutes for a small burst of exercise can mount up over the course of the day.

  • Vacuum a room, scrub a sink, perform some garden work, or wipe down your appliances to fill in the gaps in your sitting time.
  • While on the phone, stand for an online meeting, do squats or lunges while waiting for a meeting to begin, or jump jacks in front of the TV between credits or commercial breaks.
  • While you’re waiting for the kettle to boil or the bread to pop up, try ‘microwave exercises’ (brief bursts of activity) like countertop push-ups.

Find Out How Many Steps a Day Do You Need to Take.

When It Comes to Workouts, How Much Is Enough?

Something is always better than nothing when it comes to fitness. A walk around the block will not only stretch your legs but will also help you clear your mind. It might even motivate you to go for a longer walk the next day.

Adults should aim for at least 150 minutes of moderate level activity (or 75 minutes of high intensity) per week, including two sessions of strength-building activities per week, according to current recommendations. Five times a week, that’s around 30 minutes of movement. It’s also fine to take a break. You can get the same results with two 15-minute workouts or three 10-minute workouts. Warm-up and cool-down time, as well as heavier chores around the house or garden, should all be included in your workout.

Give Yourself A Reward!

home workout reward
Photo by Min An from Pexels

It’s natural to feel upset when circumstances make it impossible to engage in your preferred forms of exercise. Don’t be too hard on yourself; instead, keep trying new workouts until you find something you enjoy. If your drive to get moving starts to wane, think about how much better you’ll feel after even a short workout.

Giving oneself an extra treat as a reward for sticking with a new home workout routine is also beneficial. Make a fruit smoothie, take a long, hot bubble bath, or call a friend or family member. Remember, the healthy habits you develop now will help you stay healthier and happier long after the worldwide epidemic has passed.

2 responses to “Home Workout Tips: How to Exercise During Covid Pandemic”

  1. Barsha Avatar

    Helpful! Thanks.

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