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Can’t Hit the Gym? Do These Home-Based Exercises Instead.

man exercising in his living room

4 Great Exercises You Can Do at Home

By Julien Her, quality care coordinator at Network Health
Originally published on 10/16/2020 at 3:21 p.m. CDT

As more people find themselves at home due to the ongoing COVID-19 pandemic, our attitudes on fitness are changing. Even the most hygiene-obsessed fitness centers are considered by experts to be in the medium- to high-risk categories for virus transmission. It is still important, however, to make time for physical activity.

Luckily, staying physically active outside of the gym may be easier than you think.

How to Make the Most of Physical Activity During the COVID-19 Pandemic

Physical activity involves any activity where you are moving your body and burning calories.

Its many benefits include improving your mood, helping reduce anxiety, improving sleep and it may help manage chronic conditions. As a bonus, it can also help flush bacteria out of your lungs and airways, which may reduce the chance of getting a cold, flu or even help stave off the coronavirus.

How much exercise should I get during the pandemic?

Per the Centers for Disease Control and Prevention (CDC), adults need 150 minutes a week of moderate-intensity activity. Examples of moderate-intensity activity involve brisk walking, gardening, housework or walking a pet.

Here are some exercises that can be easily accomplished at home.


Exercise: Wall push-ups
Targets: Upper body
Directions: Stand in front of a wall a couple of feet away and place your hands in front of your shoulders on wall. Stand straight and bend your elbows to lean in towards the wall. Keep your body held there. When your face is a few inches away from the wall, push your body away from the wall and straighten your arms. Repeat 20 times.


Exercise: Tippy-toe lifts
Directions: Stand behind a sturdy chair or counter. Place your hands on the surface for support. Push yourself up onto your tippy-toes as high as is comfortable and then return to a flat foot. Repeat 20 times.


Exercise: Shoulder stretch
Directions: Stand straight with your feet hip-width apart. Reach your right arm across your body. Place your left hand on your upper right arm and gently draw your right arm closer. Hold for 10 to 30 seconds. Release and do the same with the opposite arm. Repeat ten times.


Exercise: Jog in place
Directions: Jogging in place is just like it sounds. Instead of hitting the pavement outside, you’re going to find a sturdy floor in your home, lace up your running shoes and start a comfortably paced jog. You can jog in place while watching your favorite show, listening to your favorite album/audiobook/podcast or simply enjoying peace and quiet. You could even watch instructional videos and learn a brand-new skill while you get fit. The possibilities are endless, but it’s your time.

Feel Healthy and Strong While We Navigate the COVID-19 Pandemic

One thing for which there is no shortage of information online is health and fitness. If you’re looking to level-up your indoor-friendly fitness routine, there are thousands of hours of videos and even some free downloadable books that will walk you through getting started.

Our Ultimate Beginner’s Guide to Fitness, guides you through working out at home and some common myths and risks for those starting a fitness routine. Click here to check it out..

If you’ve been thinking about getting a fitness tracker watch to help you reach and exceed your goals, our wellness expert published a roundup of the best fitness trackers on the market, that spotlights what they have in common and how to find which one is right for you on your quest for the expert-recommended 10,000 steps/day.

One of the key elements of getting started is finding a routine and exercises that will work for you on your own schedule. Your Network Health plan may also be able to help. For more information on how your Network Health plan can help you reach your fitness goals during this less active season, reach out to us today.

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