Staying Active At Home During the COVID-19 Pandemic

3 min readJul 12, 2020


Staying safe while exercising outdoors

Being outdoors in nature for physical activity, like walking, running, or hiking, is allowed and encouraged during the stay safe order. Moving your body and getting fresh air can help you stay happy and healthy. Walking and bicycling outdoors are great ways to support your mental, emotional, and physical health needs, while following social distancing guidance.

Basic guidelines while exercising outdoors

→ Stay at home if you feel sick or were recently exposed to someone with COVID-19.

Wash your hands when you leave and return home to protect yourself and others.

Practice social distancing by staying at least six feet from others as much as possible while walking or biking. Look for new routes that are less crowded.

Stick to parks and outdoors spaces close to your home. Think of new ways to explore your neighborhood!

If you are planning to go to a park, ask your local parks and recreation office for closures or any changes to park facilities.

Try not to touch things others may have touched such as a staircase railing or a gate handle. Wash your hands right away when you get home.

Bring along a face mask in case social distancing is not possible.

Children can experience navigating their neighborhoods by walking and bicycling, and can learn how to more safely walk and bike by taking this fun.

If you can’t be outdoors, stay active at home.

Ways to be active at home

Being physically active is helpful for mind and body well-being. If you can’t or don’t want to go outside, here are some suggestions for being active indoors. Do your best to fine time every day to move.

Even in small spaces, walking is good for you. Consider pacing while on a phone call.

Try to stand up and move around every 30 minutes or so, especially when you are watching TV or using a computer.

Take activity breaks. Little amounts of physical activity, like cleaning, gardening, dancing, and cooking add up.

Maintaining physical distance does not mean social distance work out virtually with your friends. Plan to tune into the same exercise video or create a workout plan together over video chat.

Stretch. Gentle movement, like yoga, can help your body relax.

Physical fitness is necessary Here’s Why:

Exercise reduces levels of the body’s stress hormones.

Exercise stimulates the production of chemicals in the brain that are the body’s natural painkillers and mood elevators.

Exercise helps to boost your immune system.

The stress reduction and mental health benefits of physical activity and exercise can last throughout the day.

Benefits of physical activity

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

Health benefits

We should all be physically active. It’s essential if you want to live a healthy and fulfilling life into old age.

It’s medically proven that people who do regular physical activity have:

up to a 35% lower risk of coronary heart disease and stroke.

up to a 50% lower risk of type 2 diabetes.

up to a 50% lower risk of colon cancer.

up to a 20% lower risk of breast cancer.

up to a 30% lower risk of early death.

up to a 83% lower risk of osteoarthritis.

up to a 68% lower risk of hip fracture.

up to a 30% lower risk of falls (among older adults).

up to a 30% lower risk of depression.

up to a 30% lower risk of dementia.