How to Stay Fit Without Leaving Home

March 20, 2020
Now that we're forced to stay home due to the quarantine, it's good to know some ways to stay fit without leaving home. In this article, we'll show you some.

The global coronavirus crisis has caused many countries to take drastic measures. For sports, games have to take space behind closed doors, and gyms have had to close. What can we do to stay fit without leaving home?

Staying home doesn’t have to mean stopping our healthy routines, like eating well and exercising. In fact, we have lots of tools to keep training even if we can’t go out.

Mobile apps, YouTube videos and online guided workouts are great options to keep taking care of your body with exercise. In addition, there are dozens of exercises that you can do without needing machines or equipment. In this article, we’ll share some options with you.

Stay fit without leaving home – keeping a positive attitude

It’s true, sometimes it’s easy to have a personal trainer to stay fit. However, considering the COVID-19 crisis, this is no time for excuses. In fact, you can take advantage of the quarantine to be more disciplined with your exercise routine.

The most important thing is to keep a positive attitude and have lots of willpower. When you know the importance of exercise, like staying fit and healthy, you’ll figure out how to include it in your routine without making excuses.

Also read: 6 Anti-Cellulite Exercises You Can Do at Home

What do you need to start?

First of all, you have to manage your time in order to get everything done during the day. Therefore, the more organized you are, the better. After determining what time you have available, you can make time to exercise. In fact, this could be 15 minutes or an hour, whatever you think is best for you.

As we mentioned, you don’t need machines and equipment. Therefore, we’ll focus on activities that only need your body or things you have at home. In addition, look for a good space where you can work out comfortably.

Exercises to stay fit without leaving home

Exercising regularly is one of the habits that helps us increase our physical and mental well-being. As stated in an article by the Cold Spring Harbor Perspectives in Medicine, physical activity is linked to a better quality of life. Also, it can help prevent around 40 chronic diseases.

Among other things, working out every day helps keep you fit and helps manage effects of stress and anxiety. In fact, these are common emotions right now from the spread of COVID-19. What can we do to stay fit without leaving home?

1. Wall squats

Woman doing wall squats.

A publication in the medical journal, The Journal of Strength and Conditioning Research, notes that squats help strengthen lower body muscles. Also, they help with knee function.

  • Here, we recommend doing squats against the wall. To do this, place your back straight against a wall in your house.
  • Then, go down to a 90-degree angle with your legs. At first, try to hold it for 15 seconds. Then, after building resistance, do it for between 30 seconds and a minute. Repeat this 4 times.

2. Push-ups

Woman strengthening her body through push-ups.

Push-ups are common to strengthen your core and upper body. Since we need to work the whole body to stay fit, these are great to add to your routine. There are many ways to do them, and some are easier than others. However, if you don’t have a lot of resistance, it’s better to start with easier exercises.

  • With your hands and knees on the floor, flex your arms and move downwards so that your chest is close to the ground. Then move slowly upwards. Repeat this between 10 and 12 reps, 4 times.
  • However, if you have enough physical resistance, you can do these on the balls of your feet instead of your knees.

Check this out: 5 Reasons to do Push-Ups Every Day

3. Plank knees to chest

Woman doing planks.

Research shows that planks are an excellent form of exercise to work your muscles and build resistance. In fact, it’s also great to work on your abs and core. Additionally, it also helps improve the stability of the spine and strengthen your arms and legs.

The classic plank consists of resting on your forearms and the balls of your feet. Your back is straight, and you keep your abs tight. In this case, starting from this position, bring your knees towards your chest. Then, go back to the starting position. Do 4 sets of 15 reps.

4. Strengthen your buttocks

Woman doing leg lifts.

Lots of exercises strengthen the gluteal muscles. In this case, start from a position on your hands and knees. Then, lift one leg backwards so that your thigh and rest of your leg are at a 90-degree angle. Then, go back to the starting post. Do 4 sets of 15 reps for each leg.

5. Burpees

Group of women doing burpees.

Burpees are a resistance exercise that will help you stay fit without leaving home. You don’t need any equipment, but you do need physical resistance. Therefore, if you live a mainly sedentary life, it’s better to start by only doing a few. Then, you can increase by 2 or 3 until you reach 20 reps.

  • To do burpees, start standing up. Go down to a squat position until you touch the ground, then go into a plank position. Go back to the squat, then stand up, stretching your arms up.
  • Repeat this for a total of 4 sets.

Other ways to stay fit without leaving home

There are lots of other ways to exercise and stay fit without leaving home. For example, dancing is a fun way to stay physically active. Also, yoga and Pilates are good options, and they help keep you calm.

Finally, it’s worth remembering the importance of following a balanced diet. Make sure you’re getting all the nutrients you need. Proper nutrition will always be the best way to take care of your figure and health. Keep that in mind!

  • Ruegsegger, G. N., & Booth, F. W. (2018). Health benefits of exercise. Cold Spring Harbor Perspectives in Medicine, 8(7). https://doi.org/10.1101/cshperspect.a029694
  • Kokkinos, P. (2012). Physical Activity, Health Benefits, and Mortality Risk. ISRN Cardiology, 2012, 1–14. https://doi.org/10.5402/2012/718789
  • Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., Minson, C. T., Nigg, C. R., Salem, G. J., & Skinner, J. S. (2009, July). Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e3181a0c95c
  • Pauli, C. A., Keller, M., Ammann, F., Hübner, K., Lindorfer, J., Taylor, W. R., & Lorenzetti, S. (2016). Kinematics and kinetics of squats, drop jumps and imitation jumps of ski jumpers. Journal of Strength and Conditioning Research30(3), 643–652. https://doi.org/10.1519/JSC.0000000000001166
  • Lorenzetti S, Ostermann M, Zeidler F, et al. How to squat? Effects of various stance widths, foot placement angles and level of experience on knee, hip and trunk motion and loading [published correction appears in BMC Sports Sci Med Rehabil. 2020 Jan 29;12:7]. BMC Sports Sci Med Rehabil. 2018;10:14. Published 2018 Jul 17. doi:10.1186/s13102-018-0103-7
  • Borreani S, Calatayud J, Colado JC, Moya-Nájera D, Triplett NT, Martin F. Muscle activation during push-ups performed under stable and unstable conditions. J Exerc Sci Fit. 2015;13(2):94–98. doi:10.1016/j.jesf.2015.07.002
  • Calatayud, J., Casaña, J., Martín, F., Jakobsen, M. D., Colado, J. C., Gargallo, P., … Andersen, L. L. (2017). Trunk muscle activity during different variations of the supine plank exercise. Musculoskeletal Science and Practice28, 54–58. https://doi.org/10.1016/j.msksp.2017.01.011