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“Social distancing” is deliberately increasing the physical space between people to avoid the spread of illness. The CDC recommends social distancing to slow the spread of COVID-19 within communities. Use the strategies below to help you stay active while maintaining social distance by avoiding gyms or group fitness classes.
Join a free online class: There are lots of fitness classes and resources available for free online. Many of these programs require little or no equipment.
Take a walk outside: Mid-day activity has been shown to boost mood and increase one’s ability to manage stress. Get outside for some fresh air, sunshine, and movement!
Just dance: Dancing is so fun you may forget you’re exercising, but the mental and physical benefits will make you want to do a jig! Turn on your favorite tunes and get your groove on.
Do an ABE: ABE stands for Activity Bursts Everywhere. Complete a 3 to 8-minute activity burst from the ABE online video library.
Use your stairs: Stair climbing requires 8-11 calories of energy per minute, which is high compared to other moderate level physical activity! Use the stairs in your home more frequently and take a few extra laps to get your heart rate up throughout the day.
Do a 4-minute Tabata: A “Tabata” is an interval training method that consists of eight rounds of 20 seconds of an exercise of choice followed by 10 seconds of rest, for a total of four minutes. Start with a movement you feel confident doing and work your way up to more challenging moves.
Ride your bike: Riding a bike is a fun outdoor activity that keeps joints and muscles healthy. Pump up the tires on your old 10-speed, snap up your helmet, and get rolling!
Walk the dog: Taking the dog for a walk is good for both of you. Grab Fido and head outside for a nice walk.
Do an extra chore: Household chores and cleaning involve plenty of walking, lifting, and stretching – all of which count as physical activity. Complete some of those household chores that you have been putting off.
Play with your kids: Everyone wins when you engage in active play as a family. You can play a game of tag, have a pillow fight, go on a nature walk, make your own obstacle course…the possibilities are endless!
Move during commercials: Instead of vegging in front of the TV, get up and move during each commercial break (don’t hit fast forward!). Try doing jumping jacks, sit-ups, squats, arm circles, chair dips, or any other move you can think of to get your blood pumping.