How to Exercise During the COVID-19 Pandemic – 4 Exercises You Can Do at Home

exercising at home - Fitness Expo

With social distancing becoming a norm to prevent the COVID-19 outbreak, health enthusiasts want to know how to exercise during a pandemic.

The USA has already declared a national emergency in the entire country, except in Washington DC.

That means all gyms in Louisiana will remain closed until the pandemic subsides.

In this scenario, what steps can you take to stay fit without going outside? The simple answer is to exercise at home.

Even though you may think that you will not touch anything while running outside, you never know how and where the virus lies.

Moreover, you may get arrested if you don’t obey the lockdown rules in Louisiana.

So, instead of taking the risk of going outside and inviting the virus home, try to stay indoors while exercising.

There are enough exercises that will keep you fit even in these times of distress.


4 Exercises to Try at Home

If staying fit is your ultimate goal, you have tons of exercises to try at home.

They don’t need you to touch anything but will keep you in good shape during these testing times.

1. Lunges

Improving your balance is key to a well-rounded exercise routine.

It doesn’t matter whether you exercise every day or twice a week, doing lunges gives you a solid foundation for other types of exercises.

lunge exercise - Fitness Expo

This not only improves your body balance but also provides the perfect warm-up before you move to more vigorous exercises.

Lunges also increase your glute and leg strength.

Try standing with your arms on your hips and your feet slightly apart from each other.

Step forward with your right or left leg and bend your knee while at full stretch.

Make sure your thigh is parallel to the ground when you stretch at full length.

Come back to your position and do the same with your other leg. Do this for at least 3 sets with 30 repetitions.

2. Pushups

After taking care of your legs, it’s time you concentrate on your chest and biceps.

Pushups allow many muscle groups to work in tandem.

It’s not only an exercise to flatten your chest and develop bigger biceps but also burn fat from your lower belly.

You should start with your feet slightly apart from each other.

Lie face down as if you are about to perform a plank. Now spread your hands and keep them in line with your legs.

Bend your elbows and bring your body upwards.

pushup exercises - Fitness Expo

Make sure your elbows become straight when your body is at a raised position.

Now lower your body slowly.

Make sure your chest grazes the ground.

Try to keep your elbows close to your body to increase the strength of your muscles. Repeat this for at least 10 times and for 3 sets.

3. Situps

No one wants to get love handles on their stomach. With everyone quarantined at home, there will be no one to comment on your physique for a few days. This is the ideal time to flatten your stomach. At least you will surprise your friends and colleagues after the lockdown subsides.

situp exercises - Fitness Expo

Sit-Ups target your abdominal muscles. The more you stretch and pressure these muscles, the more they become flattered.

Start by lying down with your back flat on the floor. Bring your knees closer to your buttocks. Make sure you leave some space though.

Now put your hands behind your head.

Raise your back and head and try to touch your knees with your nose. It’s difficult to achieve this feat in your first attempt. Try to stretch your body towards your knees as much as possible.

This will tighten your abdomen.

4. Squats

Squats increase your core strength and lower body.

It makes your hips and lower back more flexible.

Squats work your body’s largest muscles and burn a lot of fat. Stand straight with your arms at your sides.

Keep your feet slightly apart. Bring your hands in front and join them.

Keep your chin straight. Slowly lower your body by bending your knees.

Make sure your knees drop until your thigh becomes parallel to the ground. Pause for a couple of seconds before going back to your starting position.

Try it for at least 3 sets with 20 repetitions.

Staying Fit and Healthy During the Quarantine

The entire world is going through a tough time due to COVID-19.

Almost every affected county has ordered a total lockdown to curb this deadly disease.

But that shouldn’t stop you from staying fit.

staying fit during the COVID-19 pandemic - Fitness Expo

Besides exercise, always keep in mind to wash your hands even if you’re not going outside. 

While quarantined, start a small gym in your home to avoid going out.

Check out some of the high-quality gym equipment available at  and shortlist your list to order later.

But for now, try the above-mentioned exercises daily to keep yourself fit and eat lots of nutritious food to improve your immunity. 

That, along with social distancing and proper hand hygiene, can prevent COVID-19 from affecting you and your family.