Tips to Increase Physical Activity While at Home

Updated: Sep 12, 2021

By. Dr. Jovonni Spinner


Keeping up with a physical activity routine is challenging even during ideal circumstances. Now that most of us are working from home and are inching towards the colder months finding time to work out can be even more challenging than ever. Balancing work, taking care of your home, family, and other responsibilities can make it very hard and stressful. Not to mention the toll that practicing social and physical distancing can have on you, which can lead to increased stress, weight gain, and even depression. So, it is natural to not feel like working out.

Engaging in physical activity can have some positive benefits ranging from: · boosting your immune system, · having more energy, · making you feel mentally alert, · improving flexibility and bone strength, · and other health benefits like reducing your risk for developing a chronic disease such as diabetes and lowering your blood pressure, for example.

Experts recommend at least 30 minutes a day of exercise to keep your heart healthy. If you have weight loss goals, you will need to spend more time working out (approximately five days per week for one-hour doing moderate-intensity workouts). You should also incorporate muscle-strengthening activities into your routine for additional health benefits. Finding 30-minutes or more can feel daunting, but you can break up your exercise into small increments, so it feels more manageable. Doing 10-minutes at a time is just as effective. Now is a perfect time to get creative and try out new workout activities. Here are some ideas to get fit while staying at home. · Try an online fitness class. Many instructors and social media influencers are offering free fitness classes online. Try out a Zumba, kickboxing, or yoga class online.

· Incorporate physical activity into your daily routine. Every step counts, so try doing some squats while you heat your lunch, walking in place while you brush your teeth, pace around your home while you are on a conference call, or take a stretch break to relieve tension in your muscles.

· Get outside. Take a short walk around your neighborhood, wash your car, clean the yard, or plant a garden.

· Get your family involved too! Run around and play games with your kids (and other family members) like hopscotch, jump rope, red light green light, or tag.

· Dance. Turn up your favorite playlist and start grooving throughout the house.

Remember, small movements add up over the day, and the ultimate goal is to sit less and move more. The key is to find something you enjoy so you can stick with it. Be kind to yourself and remember the goal is to keep pushing for better health!




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