Social Distancing Workouts To Try While In Quarantine

With the effects of the COVID-19 pandemic, nonessential businesses had to close. This was an essential move to help slow the spread of the virus. Gyms and fitness centers are part of the businesses that had to stop its operation. People were also advised to stay at home and quarantine.

These changes are still in effect in many places. While other businesses have permission to open, social distancing is still enforced. Social distancing means putting at least six feet of space between you and other people.

With the activity restrictions set on what we can do, this can lead to less physical activity. This can also affect our mental health and bring added stress. The World Health Organization says that physical activity is still achievable at home. They recommend “150 minutes of moderate-intensity or 75 minutes of energetic-strength physical activity per week or a combination of both.” This means we can still have our active lifestyle or even be better at it. Ideas include activities like social distancing workouts.

Even if circumstances have changed, our physical and mental health remains a priority. WHO suggested five basic things that can aid our health as we practice social distancing.

• Take short active breaks during the day.
• Follow an online exercise class.
• Walk. 
• Stand up. 
• Relax.

Staying Active While Social Distancing

Changes in routine do not mean we should have to throw our fitness goals out the window. Some of us are also doing our work at home which means we have more power over what happens in our schedule. Squeezing in workouts can be any time of the day, whether in the morning or at night.

With more freedom and time on your hands, you will be in charge of your fitness.

Cardio and Running: Workouts During Social Distancing

Endurance exercises are good for increasing your heart rate and breathing. This is also effective for building muscles and burning calories.

Running still remains the most popular cardiovascular activity. Going outside for a run or a walk is now allowed for some outdoor areas. Choose a route or an area with fewer people around. Even if there are people, make sure that there is enough space for all to practice social distancing.

If you are not comfortable with the idea of being outside for too long, try running on a treadmill. If that is not an option, run around your house or up and down the stairs. Practice interval training while running around. This means managing your activity with going from a fast run to slow run, then back to a fast run and a slow run.

Bodyweight Exercises

Some will say that bodyweight exercises are not that effective. Experts would like to think otherwise. Working out even without equipment is key especially during these times.

Online classes that are popular for social distancing these days use bodyweight exercises. Trainers combine these exercises in one workout by combining different repetitions.

These are also perfect for those people with small spaces for exercise. These bodyweight exercises are best done in a routine for several repetitions. They can also target specific muscles in the body. Common exercises include:

• squats
• burpees or squat-thrusts
• push-ups
• pull-ups
• tricep dips
• climbers
• glute bridges
• lunges
• planks
• high-knee jumps
• crunches

Flexibility and Stretching

After walking or running and bodyweight exercises, stretching and yoga can also help. Yoga and other similar workouts can help you relax and destress. This can also aid your flexibility and release muscle soreness. Combined with cardiovascular activity and bodyweight exercises, flexibility training and yoga boosts wellness.

You can start off with this simple balance exercises:

1. Single leg balance – Make sure that you are standing on the level floor. Try lifting one foot off the ground and stand with the other for about 5-10 seconds. If you need help, you can use a chair or a wall for support.
2. Mountain Stance – Stand with both feet planted firmly on the ground. Stand upright and keep your hands to the side. Breathe deeply for ten times while you stand solid.
3. Standing Marches – Stand upright and start marching in a paced manner. Maintain balance if needed with a chair or table.

Online Help: Social Distancing Fitness

Fitness trainers and experts have come up with ways to reach anyone that is looking for ways to stay active. From Zoom classes, online streaming, and fitness apps, there are so many options for you. Most workouts that were only available for those going to gyms are now taught to beginners. Elderly people can even take part in online fitness classes.

Here are online (some are free!) resources that can help keep in shape while social distancing.

• Want shorter, effective workouts? Head over to Johnson & Johnson’s 7-minute workout app.
• Nike Training Club is an app you can have right on your phone. You now have access to their trainer-approved workouts during social distancing!
• Go and look for Tuck Barre & Yoga on Facebook where they are streaming their classes all day.
• Looking for fun dance classes to join? BalletX on Instagram is having free dance classes.
• Freehouse Fitness Studio is uploading free workouts every day on its website. Perfect for gym exercises while in the social distance!
• Rumble goes live every morning on Instagram for cardio and bodyweight workouts.
• Unity Yoga is available on both Facebook and Instagram. They live-stream free online classes for everyone.
• Do you want the liberty of choosing what workout video to do every day? Go to Warhorse Barbell on Instagram and view their library of fitness classes.
• Corepower yoga is available online for free instructional videos.

Changes are inevitable even for fitness routines and workouts. This does not mean that we should stop and give up all our hard work. Even with social distancing guidelines, we need to follow, (better safe than sorry) life goes on. Creativity (and some resources) can open us to new and exciting ways to keep fit and healthy.