Staying Fit While Quarantined: The Ultimate How-To

Finding ways to maintain health and fitness can be daunting tasks when locked away for an indefinite period of time. However, with a few easy adjustments, you could be well on your way to achieving your goals.

Fitness is different for everyone. It could mean benching hundreds of pounds at the local Planet Fitness or saving an extra ten minutes of every morning for a light stretch. Whatever your fitness level is, it is important to create a routine for yourself to stay accountable and on top of your goals.

How much exercise do I need to stay fit?

Luckily, that's entirely up to you. The American Heart Association recommends around 150 minutes of intense aerobic activity for adults every week to maintain a relative level of physical wellbeing. However, an article from Harvard Health points out that your personal goals should determine your activity—not some random number you found on the internet.

But, how do I set fitness goals?

It's important to set realistic goals for fitness when in quarantine (don't expect to be able to run a marathon if you've only been working on your pull-ups) to stay motivated and challenged at home. You've probably heard of SMART goals or other methods of goal setting that will likely bring you to your desired result. Pick a method and stick to it. Write your goals down on sticky notes and hang them around your room. It is proven that writing down your goals makes you 42% more likely to achieve them.

Now that you've set up your goals, here are three tips to keep you on track for success:

1. Find a class, video, or program online.

For starters, Youtube is a great platform to find workout videos for any level of fitness and tailored to any goal. Fitness creators upload hundreds of videos every day, so you'll never get bored of a single workout. These videos have recently been promoted as "at home" workouts: no dumbells, no treadmill, no problem.

Recently, virtual workout classes have been handing out free trials or videos due to the current quarantine situation. Among them is Les Mills On Demand, which is a professional workout platform offering workouts that range from the teenage to the postpartum level.

Read this article from Business Insider to find more workout program opportunities.

2. Get a workout buddy.

It is statistically proven that working out with a group of friends helps participants complete their programs and move closer to their goals. In a weight-loss study, 95% of participants completed treatment and 66% maintained complete weight loss if they worked out in a group.

So, make sure to recruit your relatives or roommates to join you on your fitness journey. You'll improve your chances of success and inspire someone to transform their life. If you can't physically meet up with a friend or family member, set up a face time workout or an accountability group. Adding a buddy to your workout routine will keep you motivated and focused on your achievements.

3. Have fun!

Maintaining your personal health and fitness shouldn't be a chore that you have to check off every night. Find ways to keep yourself entertained while being active. Try choreographing a dance with your partner or challenging your friends to a push-up competition. Keeping a mundane workout routine will leave you bored and uninterested, so put on a smile and jam out to your favorite tunes.

Remember: your fitness goals are all about you! Don't feel bummed out about what Steph or Stephanie are doing on social media. If you prepare achievable goals that you can commit to, find a program that you love, and enlist a couple of friends to join—you'll be sure to see results very quickly.

Additional Resources

These websites and articles provide some additional tips and tricks on staying healthy and fit while on lockdown. (Just click on their name!)

World Health Organization

The New York Times

HuffPost Life

If you are struggling with anxiety due to the coronavirus, take a look at this helpful article from YoungMinds.

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