Self-Quarantine: How to Stay Active at Home

Staying at home for any prolonged period of time can be overwhelming and scary, especially if you’re someone who likes keeping active and fit. You may want to try and remain active while cooped up at home, here are some at-home workouts that are great to practice into your daily routine and will help you stay active at home.

If you’re new to working out, you might want to try at least 30 min a day, even if it’s in 10-minute intervals throughout the day. Short bouts of physical activity still add up to the weekly recommendations!

Walking around, even in small spaces, can help you remain active and healthy. If you decide to go outside for a walk, make sure you maintain a safe distance of at least 2 meters from other people.

Be sure to take some time and relax. Mediation can help you stay calm, especially during these tough times. Focusing on breathing and staying hydrating while meditating and working out is key when it comes to staying healthful.


Home-Based Exercises

Some examples of home-based exercises are: 


Support your forearms firmly on the ground with your elbows under your shoulders and hold your pose for 30 seconds (or more). Rest for 30 and repeat up to 5 times. 




Place your feet at hip distance with toes pointing slightly outwards, bend your knees, keeping heels on the ground and knees over the feet (not in front). Bend and stretch the legs. Perform this exercise 10-15 times, rest for 30 seconds and repeat up to 5 times.



Plant your feet on the ground with knees over the heels. Lift the hips as much as possible and then lower them slowly. Perform this exercise 10-15 times for 30 seconds and repeat up to 5 times. This exercise is a great for strengthening your glutes.

How to Stay Active At Home - Bridge


Chair Dips

Hold onto the seat of a chair, with your feet about half a meter away from the chair. Bend your arms as you lower your hips to the ground, then straighten your arms. Perform this exercise 10-15 times, rest for 30 seconds and repeat up to 5 times. This exercise will strengthen your triceps.

How to Stay Active at Home - Chair Dips


Reverse Lunges

Stand with feet shoulder-width apart, hands at your sides or on your hips. With your right foot take a large step back, landing with the heel up on the ground. Lower the back leg straight down until it gently grazes the ground creating a 90-degree angle in the front leg. Return to standing and repeat on the left side. Do this at least 20 times on each leg.



Chest Opener

Interlace your fingers behind your back. Stretch your arms and open your chest forward. Hold this position for 20-30 seconds and focus on your slow breathing. This is a great stretch for your chest and shoulders.


If you’d rather stay fit with a step by step tutorial there are a ton of free online class videos of home workouts.

Additionally, if you’re looking for ways to keep your brain active at home, try some of these suggestions: drawing, painting, reading, puzzles or arts and crafts. These types of hobbies are great methods to lower stress as well.

Take an hour out of your day and practice these home workouts, stretches or yoga positions. Stay active, healthy and positive, and don’t forget to take care of your health before anything else!


Author: Melissa Ureten



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