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How to Stay Fit During Quarantine

Athletic woman exercising with a power band at home.At Bon Secours In Motion, we recommend everyone practice social distancing to help keep us all healthy. For athletes used to practices, games and trips to the gym, quarantine can feel particularly difficult. 

But just because you are staying home doesn’t mean you can’t stay fit. You can use these tips and tricks to keep moving:

Go Jogging or Cycling

You can still go outside and enjoy the lovely spring weather—as long as you stay at least 6 feet away from everyone else. Jogging and cycling can get your heart rate up, so you can maintain speed and endurance. 

If your usual jogging routes are clogged with people, try finding new places to run. You may find that even the next neighborhood over is less crowded.

Practice Calisthenics

You might not have access to weights at home, but you can still give your muscles a good workout with just your bodyweight. Common calisthenic exercises to build and maintain muscle include:

  • Push-ups and push-up variations (one-handed, legs elevated, etc.)
  • Pull-ups and variations (using an exercise band, using one arm, etc.)
  • Tricep dips using a bar or chair
  • Jump squats and other bodyweight squats
  • Burpees
  • Crunches

You can adjust the difficulty of these and other calisthenic exercises by changing technique or number of reps and sets.

Find Weight Around the House

You also may have some weight around the house that can work. For instance, a full gallon of milk is 8 pounds. A little sibling who wants to help may weigh 40 pounds. Get creative and look around your house for safe, substitute weights to use (with the permission of anyone you share your home with).

Use Exercise Videos

If you need more structure to your workout, numerous fitness channels are offering free workouts online now. From Zumba to yoga, HIIT workouts to Tabata, you can find what you need to keep moving. Just be careful when trying something new. Always take it slow and build-up gradually. Now is not the time to get a sports injury. 


Now is also a great time to let your body rest. If you have been experiencing pain, sprains, strains or other sports injuries, take the time to hit pause and let your body heal. It may be many months before organized sports return; you have time to make a recovery.

If you feel like your game has suffered due to social distancing, athletic trainers at Bon Secours In Motion can help you rebuild your skills and strength. Contact us today for personalized athletic training plans and programs.